“Slow Down, Ma’am” Those were the officers parting words after handing me my speeding ticket(s) last month…Not once, but twice. I got two speeding tickets within thirty days of one another which means I have to do driving school. Fun! I got both of these tickets because I was simply preoccupied, had my mind on other things, and was just not paying attention. After paying almost $600- (I know!) in traffic violations yesterday, I really started thinking about how much of our lives are spent speeding through life. I can tell you first hand, that a large portion of my life - until now - has been spent moving way, way too fast. I spend a lot of time being preoccupied and thinking about how my future might play out and also thinking about things that happened in the past, instead of living for today and enjoying the moment. Why do we do this? Why do we spend so much of our time looking to the future and wondering how our lives might be different? Or looking into the past and analyzing how or why things happened the way they did? Or looking back and wishing we could go back change the past…Instead of recognizing that all we really have to enjoy is TODAY - RIGHT NOW?

 

 

Anthony DiLuglio says “Enjoy the Journey”. Every single correspondence I’ve ever had with him has been signed with this phrase. I’ve heard him and many other AOS friends say these words more times than I can count. What does it really mean, though? To me, I think “Enjoy the Journey” means that whatever happens in your life, regardless of whether it’s good or bad, you’ve got to embrace it. 

 

 

The absolute most important part of life is enjoying the “going” part of where you’re going, not the actual destination itself. I’ve realized I need to SLOW DOWN, pay attention, and Enjoy my life right now, exactly as it is. And this is true for my training, as well. See, my comfort zone is training that’s tough, hard, and fast. I can come into the gym and pound out a killer workout and in 30 minutes be drenched and lying on the floor. That’s easy. I sometimes feel like a hard core junkie. For me, It’s much, much more challenging to slow down. So a few weeks ago, as I recognized that I need to balance out my life and create more harmony in my training, I began a personal Yoga practice. I have been doing yoga twice a week and I have to admit, it’s very challenging for me. Yoga teaches you to be present, enjoy and accept your body and your thoughts as they occur. Practicing Yoga teaches you that there are no expectations nor are there limitations to what your body and mind can accomplish, and that embracing what your body can do in that moment is where the enjoyment is the fullest! This is a great lesson for all of us.  

 

The mindfulness of training with Kettlebells is EXACTLY THE SAME. You have to be completely present, focused on what you’re doing, and not be preoccupied with other things. You must enjoy the moment. AOS training also teaches us that each day, your body is going to feel different and perform differently. Just because you were able to snatch 32kg kettlebell or dumbbell yesterday doesn’t mean that you are able to do that today, or should even attempt it. And guess what? It’s ok to embrace all the things your body can and cannot do as long as you are committed to working hard enough to change!  Anthony says “We are always looking for a quick fix in life. Life is a process, or journey. Everything in life that’s worth anything is achieved by hard work. Hard work gives value to what you have achieved and THAT’s THE JOURNEY. We need to enjoy the process of getting there rather than worrying about how fast we can.”  

 

I love these words! “The Process” is life. Guys, take it from me, SLOW DOWN. Focus on right now. Enjoy and embrace everything you can about today. Tomorrow will worry about itself, and the only thing you can change about the past is how you react to the memory of it.   

 

 

 

Last week we brought you one of Staci’s newest flow drills, taken from her flow drill workout. Today, we’re passing along the second flow drill in that series. 

 

Perform this flow drill either one exercise at a time switching hands every time you reach the Figure 8 to a hold or try performing for 30 seconds of each routine before switching to the other side.

 

Barbell Clean and press

 

Keeping a flat back, use your glutes to drive through your heels to propel the barbell to the clean position. Press the barbell overhead.  Bring it back down to the clean position and then again to the floor.   

 

Barbell Windmill

 

With your right hand clean and press a barbell overhead.  With your right foot facing forward and left foot slightly turned out, shift your weight into your right hip and lock your right leg.  Using the inside of your left leg as a guide, run your left hand down until it touches the ground.  Pull yourself up with your oblique.   

 

Barbell Back lunge

 

Cradling the barbell in your arms lunge backwards.  Stand-up.   

 

DO THIS 

 

 

 

Treat youreself this christmas. 

 

Staci got herself some diamonds this year!  She’s she gone and jeweled her toes to be sure she looks exactly how she feels.   

 

A reminder from Staci..even though it’s the season for giving make sure you take some time out to reward yourself for all the hardwork!

 

 

 

Would you be surprised to learn that you CAN feel good about fat in your food? Here’s a refresher on one source of fat – olive oil – the healthier oil of all oils and the natural juice of the olive fruit. Its most talked about benefit may be its ability to reduce the risk of heart disease by controlling LDLs (the bad cholesterol) and raising HDLs (the good cholesterol). But the list of benefits continues, and it just may prompt you to replace your use of margarine, butter, and vegetable oils with the favorite flavor of the Mediterranean. 

 

The people of the Mediterranean have enjoyed the benefits of olive oil in their diets for thousands of years. Today, researchers have found evidence to support many of the healing claims assumed since ancient times. In addition to preventing heart disease (due to cholesterol control), olive oil is tolerated well by the stomach and has a positive effect on constipation. Olive oil activates the secretion of bile and pancreatic hormones and lowers the incidence of gallstones. It may be linked to reducing the risk of colon cancer and rheumatoid arthritis, as well as with lowering high blood pressure. 

 

Olive oil is also rich in essential vitamins such as vitamins A, B-1, B-2, C, D, E, and K, as well as iron. Its high content of antioxidant substances not only discourages artery clogging and chronic disease, it also prevents damage to blood vessels and cells by attacking free radicals. This effect may also play a role in slowing down the aging process of cells and tissue. The “beauty oil,” as it’s been called, can also claim to soften and firm skin tissue, giving it more luster. 

 

There are so many types of oils, even among the olive variety. What is the difference? Oil from animal fat contains saturated fatty acids, which increase blood cholesterol levels. Oil from plants, seeds, nuts, and vegetables contains polyunsaturated fatty acids, which lower both LDLs and HDLs in the blood. Olive oil contains monounsaturated fatty acids that control LDL levels while raising HDL (the good cholesterol) levels. 

 

When it comes to the breakdown of olive oils specifically, here is what you should know. Extra virgin is touted as the best of olive oils because it is the least processed. It comes from the first pressing of the olives. Virgin olive oil adds a second pressing of the olives; pure olive oil is more processed through filtering and refining; and extra light olive oil is the most processed with only a mild olive flavor. Anything called light olive oil may contain other vegetable oils. 

 

If you think you might be an olive oil convert, congratulations! But a few words of caution are in order. Always keep your bottle of oil out of light and away from heat to prevent it from becoming rancid. Perhaps more importantly, remember that although olive oil can be a healthy ingredient, it is still a fat containing 9 calories/gram. So as with all fats, watch your intake. 

 

If you want to try any variety of olive oil as a substitute for margarine or butter in your own recipes, here is a convenient conversion chart to help you figure out the proper measurements: