f Why You Are Never Too Old For Crossfit!!!!!

Tuesday, May 19, 2015

Sun's Out=Guns Out! Sunscreen Ratings!!! Stay safe and Chemical Free!

 8 Little Known Sunscreen Facts!

1. There’s no proof that sunscreens prevent most skin cancer.

2. Don’t be fooled by high SPF

3. The common sunscreen additive vitamin A may speed development of skin cancer.

4. European sunscreens provide better UVA protection.

5. Sunscreen doesn’t protect skin from all types of sun damage.

6. Some sunscreen ingredients disrupt hormones and cause skin allergies.

7. Mineral sunscreens contain nano-particles.

8. If you avoid sun, check your vitamin D levels.




***"Fully 80 percent of 1,700 products we examined this year offer inferior sun protection or contain worrisome ingredients like oxybenzone and vitamin A.

EWG’s Sunscreen Hall of Shame draws attention to products that promise safe sun protection and don’t deliver. This year, one brand stands out – Neutrogena."

11 Worst Spray Sunscreens

These sunscreens are aerosol sprays with SPFs above 50+ and the harmful additives oxybenzone and retinyl palmitate.

Banana Boat Clear UltraMist Ultra Defense MAX Skin Protect Continuous Spray Sunscreen, SPF 110
Coppertone Sport High Performance AccuSpray Sunscreen, SPF 70
Coppertone Sport High Performance Clear Continuous Spray Sunscreen, SPF 100+
CVS Clear Spray Sunscreen, SPF 100
CVS Sheer Mist Spray Sunscreen, SPF 70
CVS Sport Clear Spray Sunscreen, SPF 100+
CVS Wet & Dry Sunscreen Spray, SPF 85
Neutrogena Fresh Cooling Sunscreen Body Mist, SPF 70        
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 70
Neutrogena Wet Skin Sunscreen Spray, SPF 85+

12 Worst Sunscreen Lotions

These sunscreen lotions claim SPFs above 50+ and contain oxybenzone and retinyl palmitate.

Banana Boat Sport Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen, SPF 75
Coppertone Sport Sunscreen Stick, SPF 55
Coppertone Ultra Guard Sunscreen Lotion, SPF 70+
CVS Sport Sunstick Sunscreen, SPF 55
CVS Sun Lotion Sunscreen, SPF 100
CVS Sun Lotion Sunscreen, SPF 70
Neutrogena Ultra Sheer Daily Liquid Sunscreen, SPF 70
NO-AD Sunscreen Lotion, SPF 60
NO-AD Sunscreen Lotion, SPF 85
Ocean Potion Protect & Nourish Sunscreen Lotion, SPF 70

Now that you know what not to buy! Check out some of the friendlier sunscreens:

(click on the bottle)



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Sunday, May 17, 2015

What Does it Mean to be a Crossfitter??

This is a great little article reminding us why we call ourselves "crossfitters" and why everybody who walks in to a Box and gives it their all can call themselves a legitimate crossfitter!


"Being a CrossFitter means that you’re willing to put in your best effort.  It means you are willing to accept a new task. It means you are willing to try something you’ve never done before.  It means you are willing to dig deep and push through the pain even when you want to quit. It means that you show up to the box every day willing to give the best of yourself."

Read the article HERE.

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Saturday, May 2, 2015

Protein Powders-Where Does Your Rate??

There are an incredible amount of Protein Powders available these days. "Labdoor" recently put 73 different Protein Powders to various tests and rated them from A to F. Where does your end up???
Some of the key findings:


The average variance for protein content was 5.6%. The average variance for sodium content was 91.7%. 


All fifty protein powders tested in this batch passed heavy metals screens for arsenic, lead, cadmium, bismuth, antimony, and silver (below 1 part per million). 


RTD (Ready-To-Drink) products ranked significantly worse than their powdered forms, due to increased fat, sodium, and preservative content.  


63 inactive ingredients and 147 active ingredients were identified in at least one protein supplement analyzed. 


13 forms of protein were utilized in these 73 products, lead by whey protein isolate (35/73) and whey protein concentrate (29/73). 

 Read the entire article here

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Sunday, April 19, 2015

From "Eat to Perform" :"Five Things Beginners Need to Know About Getting Lean"

Great article , simply stated. If you are just starting to try to LEAN out, read this article. Start out doing it the correct way!!

A Summary:

  "  You don’t need to create a huge deficit to mobilize fat; your training will keep you lean.  Stress is good, but the stress of dieting compounded with the stress of training intensely day in/day out will probably be too much and will likely have a negative impact on your body composition.  You’ve got to eat to perform and let your body do what it needs to do!


 Most diets work, but the wrong diet for the wrong person can be a disaster.  A diet should ideally become a lifestyle that you can adhere to long-term.  There is no magic macronutrient ratio ala The Zone Diet.



Energy-dense foods are the way to go if you’re an athlete.  Sedentary people may benefit from the standard “eat fewer carbs” Paleo diet but active people will tend to underfeed if they avoid starches and fatty meat.


“Eat less/do less” low carb/low Calorie diets can help you lose weight quickly, but most of it’s water.  It can be hard to tell how much fat mass you’re losing vs. how much water you’re expelling on a low carb diet, and it definitely has an impact on performance due to chronic glycogen depletion.


You need a significant amount of muscle mass before you worry about having abs!  You can starve yourself for months and strip off every ounce of fat on your body but you won’t look the way you want to without a solid foundation.  Focus on training and eating to fuel performance/muscle gains; you’ll look and feel much better.


Homeostasis is physiological stability.  Your body is great at adapting and finding its center when you feed it properly and get enough sleep.  When these factors get out of whack, body composition will degrade and you can start to underperform during your training/events.  In extreme cases, you become obese and develop metabolic disorders/cardiovascular health problems.  It’s important to look at your nutrition, training, and lifestyle as a whole when determining how you proceed with your plan.  Dynamically alter your strategy to fit in with your life, NOT the other way around.


A gradual, personalized approach will save you a lot of heartache and keep you free of injuries.  Don’t gamble on your health by trying to force things."



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Saturday, March 21, 2015


Remember friends-it is just a workout. Be SMART!
(I have a friend who has had ongoing issues with her head and neck, debilitating pain. One of the causes may be years of handstand pushups)  BE CAREFUL!

POTENTIAL RISKS OF HANDSTAND PUSHUPS: http://themovementfix.com/7-reasons-to-get-stronger-instead-of-doing-kipping-hspu/

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Thursday, March 12, 2015


I was reading Facebook and came across a list of the best Paleo Blogs on the internet.  While everyone's "favorites" are always subject to discussion I found that this list included many of my favorites. So From:


Rubies & Radishes-people new to the lifestyle


Primal Palate-everything you need to know


Real Food Liz-blog focused on healthy living


Paleoista-Loaded with useful nutritional tips, fitness advice, restaurant reviews and ideas for paleo holidays,


Nom Nom Paleo- paleo recipes, travel advice and tips on how to keep your kitchen paleo-friendly.


Paleo OMG-lifestyle blog that inserts the paleo ethos into the three f’s: food, fitness and fashion.


The Domestic Man-Thus, this blog aims to document the forgotten traditions of our hunter-gatherer ancestors and connect us back to a more sustainable way of eating.


Paleo Leap-great resource for newcomers to the paleo diet


The Primal Parent-follows the story of a mother as she builds a paleo lifestyle for her husband and children.


Everyday Paleo- family-friendly blog offers an extensive index of recipes fit for kids and adults alike.


The Paleo Mom-great resource for introducing kids of all ages to the diet


The Clothes Make the Girl-You can find tips on how to enjoy the company of non-Paleo friends and family without compromising your own healthy choices. 


Check out this link for a more complete explanation about each site and what it offers.

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