CrossFit Open: It Is Not About a Number

Foreword: For those who are not in the CrossFit world, there are still some points that you can relate to in this post so please, read on. And in case you are wondering what the hell is the CrossFit Open? Think of it as like the equivalent of the qualifiers for the Olympics. There are the elite (like the top 1%) who will actually qualify, but it is open to anyone who does CrossFit. 

Also, 18.1 is the numbering convention of workouts (2018, 1st workout). The workout was 20 minutes of as many repetitions of:

8 Toes-To-Bar

10 (5 each arm) Dumbbell clean and jerks

14 (men)/12 (women) Calorie Row


For someone who resisted signing up for this year’s CrossFit Open as much as she could, I have to say, as much as it pains me, I am…. gratified that I did. And if I am being totally honest, I have to acquiesce that I did not hate it. I mean, I did legit feel like I might black out at least twice during 18.1 (breathing would have prevented that!) but I got it DONE! And more importantly, I am satisfied with what I accomplished. This experience of course inspired me to share some words of wisdom. (Or is it wisdom? It may just actually be reality checks. You can be the judge of that).

  1. Strategy, strategy, and strategy.
    I knew that rowing would be the most challenging part for me and the most time consuming. And had this been a year ago, I would have been a total stress case and just focused on how bad I am at rowing. Not this year. I did not let rowing mess with my confidence and instead I strategized. It was about mitigating the weaknesses to not let them define my performance.Fortunately, I also was able to go to a very timely rowing clinic the Sunday before 18.1 was announced, and I FINALLY learned what is meant by “it’s all legs”. I never had figured that out in all the 6 years I have been doing CrossFit.  I always swore my legs were strong based on what  I could squat and deadlift, but it seemed irrelevant anytime I got on the erg. Now that I had picked up a new rowing technique that was indeed 80% legs and did not require my shoulders to get to work, I took that knowledge with me into The Open.

    Now, the knowledge and technique did not mean that I became any faster in the last week. It just meant that I could be more efficient on the erg, and that when I got off, I was not wrecked. And I was able to save my arms and shoulders for the other 2 movements that needed them. That was part of my strategy. I was not after speed per say (because height and weight is a real disadvantage with rowing). I wanted to be efficient and not wrecked after each round.

    When it came to toes-to-bar, I stuck with sets of 5-3 from the get go. I could have done all 8 unbroken for a few rounds at least, but I wanted to preserve my grip. And so I was still able to fly through them in record time (not to toot my own horn but to toot my own horn, someone asked me after seeing me do them if I was a gymnast).

    For the dumbbell clean and jerks, I realized after the first set of 5 with my right arm that I needed to break before switching sides. If you want to expose any weakness, do a movement with a dumbbell instead of a barbell btw. I did not want to fail on any or have to break in the 5.

    I stuck to my strategy like peanut butter on bread and my rounds were fairly consistent. And for that, I am happy. I have done this and seen people that even when they strategize, they do not execute on it. They may start off fast and furious and feel good the first few rounds and then drastically decline. I did not want that to happen. And it didn’t. Cheers.

    I felt pretty calm during 18.1 which says a lot. Past years I think I was spastic and inconsistent and far more psycho about it. Being able to stay focused on strategy takes discipline and trusting the process, which is something we all can and should do more of.


  1. Efficiency is just as important as being fast and explosive.
    As I mentioned with rowing, it was about being efficient. Hopefully over time I will get better with being able to go faster for meters or calories, but for now, focusing on being efficient is more important.For a workout such as 18.1, when it is twenty minutes long, being efficient means being able to sustain a pace. Some people have a tendency to go fast and hard out of the gate and burn out pretty quickly. I see this in workouts.  I often am lagging behind others and then find I have lapped them. It is usually because I was pacing and being efficient while they may have over-estimated how much they had in their tanks.  And I think this comes with experience in CrossFit. It has taken me probably 5 years to figure that out. I used to have this idea that being first at the beginning meant I would have a faster time, but it does not always correlate to that. One of my goals has been to be more efficient and consistent.

    There are still times for being fast and explosive, for sure! It just takes some experience to know when. I went for that tactic when I had about 10 seconds left to get on the rower and get a calorie or two before time was up. But again, if I had rowed like that during the workout, I would have gotten about half the rounds I did.


  1. Ask “How did you do?” instead of “What was your score?”
    I am deliberately omitting my score from this post or anything I post on social media. I am making a concerted effort to shift the focus of the Open on people’s accomplishments and not their score. For a few reasons.Disclaimer: Everyone has a different school of thought when it comes to The Open. Some people want to measure against others as a benchmark. Some want to be #1. Whatever it is, it’s all good with me. I personally subscribe though to the school of thought that for some, if the focus is on a number, it diminishes the work they put into that number no matter what that number is.

    There are people who could never do a toes-to-bar before the Open and guess what? 18.1 forced them to get over their fear or out of their head and go for it. And to me, even if they get “just” 1, that 1 rep is a freaking amazing accomplishment. Going by a number alone does not always tell the full story.

    So I have been asking “how did you do?” because I want an answer that is not just “200” or “250” or “300”.  Tell me about your triumphs. Tell me about what proud moments you had. Tell me what you learned you need to work on.


  1. Rep schemes and order of movements in The Open can drastically change anyone’s score. The Open workouts could easily have different results if the rep scheme is different or the movements show up in a different order. Imagine if the toes to bar reps had been higher. Maybe they were 15 reps per round. The scores could drastically change for those who find toes to bar to be more of a struggle or had the rowing calories been higher, that too could have shifted people’s scores.Look at 17.4 from last year. The workout was an AMRAP 13 of:­­

    55 Deadlifts
    55 Wall balls
    55 Calorie row
    55 HSPU (handstand push-up)

    When I did this last year, I struggled through wall balls and rowing, two of my weaker movements. (Height matters!) I never made it to HSPU, which is a bummer since I am actually respectable at those. And there are people who got a higher score than me because they did get through rowing, even if they could not do a single HSPU.

    But say the order was reversed and HSPU was the first movement. That would have meant that a lot of people who did RX would have to had to scale. And even people who struggle with HSPU may never have gotten past them. My point, which is not to knock anyone, is this. There is an element of the luck of the draw so to speak. An open workout can easily play into strengths just as easily as it can into weaknesses. So does that mean someone is better or stronger because they happened to have been able to get even just 1 HSPU than someone who never got off the rower? Absolutely not.  Does it mean you are less strong because a weaker movement showed up first? Absolutely not. It’s just the way the WOD was programmed that was a more favorable order in a chipper (or less favorable depending).


One week into the 2018 CrossFit Open and overall I am far less mental about it than I have been in prior years. It has been a big shift for me in mindset which is really why I finally allowed myself to be okay with signing up.  I am treating it like it is really about me (I mean, I have an element of being competitive but I am not letting that get the best of me). It is about overcoming hurdles and acknowledging and celebrating what I do, no matter the score.

We have 4 more workouts to go. My goal is to stay sane. Stay positive everyone!


When Did Social Media Become The Jerry Springer Show?

Ok ,soooo the title is a tad bit exaggerated but it got your attention, didn’t it?

I have no shame in admitting I love social media. For the most part.  Although, with social media being a quick and easy way to reach many people, there has become this acceptance or license to use it for a few different things that really, in my humble opinion, are beyond what the boundaries should be.


  1. Being overtly sexual.

Ok so just don’t do it. People generally do not want unsolicited comments and messages that are sexual. I wrote a whole post on that which is here.


  1. Medical diagnosis/advice.

It is one thing to ask for suggestions on things like what stretches to do for a tight hip flexor or asking if anyone has a recommendation for knee sleeves. It is another to detail symptoms of extreme pain in your back expecting someone to give a medical diagnosis. OVER SOCIAL MEDIA. What happened to calling our doctors and scheduling an appointment?


Comparing one’s symptoms to someone who comments is not exactly an approved way to diagnose. Just because someone has similar pains or symptoms does not mean their diagnosis are identical.


And I know people have the best of intentions in their comments, but they are not medical professionals. Go find out what is going on with you so you can heal and back to your regularly scheduled programming.


  1. Aggressively pushing your beliefs onto your followers.

I see a lot of posts about important topics that 100% should be socialized.  Often though, the commentary that someone posts along with it is this sort of “you are stupid if you do not agree with me” kind of mentality. (Politics and gun bans immediately come to mind). It is admirable to be passionate about a cause, but insulting one’s followers’ intelligence in an attempt to persuade them is 1) not effective 2) puts them on the defense and 3) is disrespectful.


Take vaccinations for example. I see a lot of posts from both camps: anti-vaccinations and pro-vaccinations for children. I personally, for the record as someone who has no kids, have no opinion on the matter which is why I am using this as an example.  If someone wants to sway people in the other camp, do so with kindness and education. Do not do it by telling them they are terrible parents if they do or do not vaccinate. Because again, 1) it is insulting 2) it is not effective and 3) it is disrespectful. Nobody wants to be told they are a bad parent and they are not likely to be open to considering anything after a comment like that.


  1. Publically bashing people.

There is this thing called diplomacy. It is ok to tell a story and give perception and insight, when done respectfully. I do this as much as I humanly can when I blog (because believe me, there are times I reference personal stories that it takes every ounce of my being to not let the New Jersey come out of me).


It is another thing to air dirty laundry, spew just pure hatred directed at someone and play the victim with the right to say anything and everything without a filter.


I for one do not want to see a public feud between supposed friends/family on Facebook (and sadly I have seen this many times). If someone has an issue with someone else, but cannot exercise diplomacy when in a public venue (because Facebook is public any way you look at it. It is not a conversation between 2 people when you have even just 1 follower).  Take it offline.  End of story.



  1. Rewarding bad behavior.


On Social media, often what happens in the case where someone, for example, publically bashes someone else, people who think it is a little crazy town most likely are just going to scroll right past it without commenting.  The people who do take the time to comment are buying into whatever the person is selling. Perhaps the person posting felt someone said something really rude to them or they had a big fight with their parent or friend or whatever it is. Again, if they are not telling a story or making a point respectfully and with diplomacy, they are likely victimizing themselves. And so people comment like “You are inspiring! The other person is the devil!” or “OMG you are so great! You are sooooo right to be sooooooooooo upset!”


They are not challenging them for the other details (aka the other side of the story and or the details that perhaps were conveniently left out). Nor are they saying, “Hey, maybe you should take that post down and go talk directly to your friend.” They are just validating whatever the person is saying and feeling. They are essentially rewarding bad behavior. And all that it does is make the person feel righteous.


I can totally go down a rabbit hole with this one. And I will.


It perpetuates the problem that people think it is ok to be unfiltered, hateful and acting victimized. We obviously cannot prevent people from posting such things. We can though opt to NOT comment on them. People posting like that WANT the attention. So duh, if they are not given attention, maybe they will stop posting.



There are always boundaries. There are things that make sense to do on social media and then there are things that cross the line into perverse, ignorance, hate, and lack of sensibility. I try to govern my life outside of social media by all that is good. Good energy, good people, good discussion and just plain old respect. Facebook can go so far past what is good that perhaps it can be reined back in a smidge or so.





Think You are a Leader? 5 Things You Ought To Check Yourself On

Foreword: I am using the word “leader” quite loosely in this post. I have very strong opinions of what a GREAT leader is. I also know that many people are self-proclaimed leaders when in actuality they do not know the first thing about being a leader. So when I have references in the negative about a
“leader” in this post, please know it is that latter group that I am referring to. I also do not mean to insinuate that any one of my readers is a bad leader

I also apologize in advance for the rants (they are too good to omit though right?)

The other night when I was hanging out with friends, the topic of zodiac signs came up. A friend said to me, “Oh you are a Leo. You must be stubborn.” I laughed and said, “so they say”. Because really, do stubborn people ever admit they are stubborn? I followed up with this though, “I am definitely stubborn when it comes to the principle of things and being ethical.  I have a hard time letting go of something when I do not agree with it.” Which is where this post came from. Leadership is something I take oh so seriously and it drives me insane knowing there are people in this world running around proclaiming to be leaders. They mistake their rank or title for leadership. They mistake teaching the ropes on social media as coaching. They mistake publicly bashing people (on their team!) over Facebook with “being organic.”  Ok, I digress a little bit. But the point of that last statement is that being a leader means knowing the difference between being diplomatic yet honest with being disrespectful and malevolent.

Without further delay, let’s get into what a good leader is NOT.

  1. A good leader never wants someone on their team who does not want to be there.
    I have never believed in holding anyone back or preventing someone from pursuing other options or doing anything to advance their career. Sometimes being a leader means accepting that you will be a stepping stone. People change and morph as do their needs. Just because someone does not need us anymore, does not mean we did a terrible job leading and coaching. It just means we gave them what they need to keep moving. Keeping anyone who wants to be there creates resentment and imbalance in a team. If someone finds another opportunity that aligns with their goals, a good leader supports that. It is not a personal attack necessarily. And if it is, then that leads me to the next point.
  1. A good leader recognizes a learning opportunity when they see one.
    Deflecting or projecting an issue that someone brings to a leader’s attention is most likely indicative of an insecurity, arrogance and just being stupidly lacking in self- awareness. There are moments that come our way that are blessings not punishments. Having someone express a concern, even if it IS directly targeted at you, is your chance to rise above it. There may just be some truth to what they are saying and if you are a good, solid leader, you will think about it from another perspective.If someone cannot handle feedback, to be totally blunt, they have no business being in a position of leadership. Period.

    And furthermore (oh snap I used “furthermore”), if someone cannot handle feedback from a manager, a peer, a subordinate, anyone in the workplace, chances are they cannot handle it anywhere else in life. Which I will say for the millionth time, that is indicative of immaturity and a lack of self- awareness. I have zero patience for people who are always the victim. It is never them.

  1. A good leader does not dismiss someone’s opinion or feelings.
    Anytime we communicate with someone, whether it’s a boss, a peer, a friend, a spouse, a customer service rep (seriously, who likes being told as a customer you are wrong?), we want to at a minimum feel validated. Whether you agree or not is beside the point. People want to feel heard. There is nothing more frustrating than trying to have a conversation and have your points completely not understood and ignored. Literally it is like talking to a wall. A wall that you probably want to punch. So, if a “leader” is completely missing your points, know when to take that battle up with someone else who can influence them or merely just walk away (and plan your escape route. Seriously). Some battles are better left untouched.
  1. A good leader does not manipulate.
    Manipulation can come in many forms and pretty much every time it is a control thing. To my first point earlier, keeping someone on a team when you are the only person who has the power to relinquish them is straight up manipulation. Telling someone how much you have done for them and how much they owe you is manipulation.  Telling someone in one breath how highly you think of them and in the next how much they have disrespected you is also manipulation. Be honest and be real. People think they are sugar coating things when really they are trying to either confuse the hell out of someone else or manipulate a situation to make them feel like they are back in control (which for real, who wants to deal with that?)
  1. A good leader does not have an attitude of entitlement when someone wants to leave.
    Warning: This one gets me especially fired up.

    Sure, there is going to be disappointment at losing a good resource, but good leaders do not harbor resentment about it. A good leader knows that people will move on at some point and no matter how much they may have done for that person, they have the right to move on.Putting in a few days or a few months or a few years training someone does not make them yours. They are not indebted to you.

    And having someone leave is not even always a bad thing. It could be opening an opportunity for you or someone else. Because often you have to let go of something to get what you really need.

    Really though, I am calling bull shit on anyone who feels that they cannot release you because releasing YOU is DISRESPECTFUL to THEM. Putting in time training is part of the job description and it is not wasted time (for anyone). I get so fired up because I once had someone who refused to release me because she felt like she put in months of her time training me which is time lost that SHE will never get back. (Those were her words, not mine).

    Case and point. That shows immaturity and spite, which again, are not exactly cornerstones of being a leader.

    Being a leader is not an easy thing even for those who have that gift innately. It takes cultivating, training, real life experience and most importantly a whole lot of humility (and a whole lot less of ego). I am grateful, truly, for my past corporate life. I was given an opportunity to lead and it is something I have always taken seriously.

    Leading is not about me. It is about other people.  It is about inspiring others around me and not draining them. The main common theme of every single example above is that it shows a mentality of only thinking about oneself instead of others.

    Having a “me me me” attitude is the antithesis of a leader.

    There are a lot of things you can fix in this world when it comes to issues with people, but you cannot fix  those who are ignorant or irrational, especially when they are in the height of their “it is all about me” way of thinking.

    Perhaps for some of these “leaders” they will have that “Oh snap” moment and have some over due self-reflection. I just know for myself, I cannot stick it out around those types waiting for them to figure out. And neither should you. It is okay to walk away from a “leader” when they are downright irrational and overly emotional. As the kids say today, you do you.

Six Types of People Who Will Suck the Soul Out Of You

Foreword: I was about half way done with this post when it dawned on me. I am sure I am not the first person to write about this topic. And so I googled it and sure enough, I am not. Fortunately, the ones I came up with I did not see on the half a dozen articles I found so at least there is that!

I know I am not alone in feeling like the energy around us recently has been out of sorts. It is almost hard to explain but if you have expereinced it, you know what I mean. And if you think I sound just bat shit crazy (which may be true), the important thing to know is that it sparked me thinking about energy. And often what we are picking up around us is not even ours. It may not even be that of someone standing ten feet from you, but it is coming from someone who orbits the same world you live in.

And as long as we let them orbit in OUR world, we are allowing their energy in. Which made me think long and hard about the types of people who we would no doubt benefit from saying adios to.

  1. The person playing the victim 

    I have met people who have gone through some horrific shit yet when they tell me about it, they will be sure to say “It is ok. I do not want to live in the negative or let it take over my life. I am moving ahead and grateful for what I do have.” Those people, hold onto them. They will raise your vibrations and be that good energy you want. It is the people who do the opposite. The ones who are constantly complaining. The ones who repeatedly are being “targeted”. It is never anything they do. They cannot help that they have a mean boss, a mean neighbor, a mean co-worker, and mean friends. Everyone is always mean to THEM and they are just PERFECT. Yeah, right.

Those people, the victim people, they are exhausting and will suck the soul right out of you. Turn around and walk away. And do not look back. No matter how hard you try to be nice and to be a friend, they are always going to find fault in you. Because remember the last 10 friends they had they slowly divulged over time about how they wronged them? Well guess what, you are being primed for #11. And who the fuck wants that drama?

  1. The zero accountability person.

I almost did not include this one because well, I could easily write 5000 words on this alone. I am an adult though and I promise I can be concise on this point.

The zero accountability person is likely to also be the person playing the victim. Because when someone has a victim mentality, it is NEVER anything they did.  They are just innocently going through life being awesome, kind and selfless who just happens to have bad shit happen to them. All. The. Time.

There is a strong correlation to happiness and taking a long, hard look at ourselves.  Happiness is not just something that happens. And being on a quest for happiness does not entitle anyone to be a total jack ass to people or to self-sabotage.  Our quality of life is a reflection of owning the good, the bad and the ugly.

So if you find yourself around someone who never takes accountability, if you do not separate yourself from them, you are 100% likely to legit go crazy.

  1. The person who tries to talk you out of your dream.
    Going into fitness and coaching, I have gotten an unprecedented amount of support. I have had people who have questioned or raised concerns about elements that I may not have thought about. That I welcome. Please, help me think through details I may not have considered. That is cool. That is being a friend.

If I did though encounter someone who told me that I am absolutely insanely stupid to pursue this dream, I would obviously first punch them, and then start second guessing my decision. Crushing someone’s dream is demoralizing to say the least. We need to support each other.

Now, don’t get me wrong. If I told anyone that I was leaving my corporate job to become an exterminator, they would have laughed in my face. And rightfully so. I go into a 3 month trauma when I see a water bug so no way could I be an exterminator. A good friend, even if they do not agree with the dream, will at least try to understand what you are seeking. What is it you are missing that you want something else? If the dream is misaligned, they will help you find a more appropriate one without just quickly denouncing it.

  1. The Social Media public basher

You know the people who vacillate between extremes? Like one day they are posting about how much they love avocados and puppies and the next day they are bitching about their ex-wife and how she is stealing custody from you. Yeah, to me, when they go to that extreme, it is negative. And it is not that they are not in the right for how they feel but I do not always trust those who are not using sound discretion in what they post.  It is social media not an episode of “Judge Judy”.
Not to mention, if you see someone who is bashing someone openly and without tact, what makes you think you will never be in the hot seat?


  1. The person who gets all their Intel from Facebook (aka the gossip)

Ever have a conversation with someone who is catching you up on all these people you are mutually acquainted with? And you start wondering how is it that this person has managed to know so much about all these people? Then, in one of their mesmerizing stories, they mention they saw something that a friend of a friend of a friend posted about  on Facebook.


Move along, sister, move along.


  1. The ageist.

Disclaimer: I am the BIGGEST hypocrite for including this one. Full disclosure I am a total ageist (but I swear I am working on it!). I make fun of millenials any chance I get and am in total awe of anyone over 50 with a 6 pack. But having said that, I know it is not right.  And I am grateful for everyone who proves me wrong every single freakin’ day.

There is such a tendency to associate expectations based on age. Like nobody can possibly have their shit together before 30 and nobody possibly truly learns to love themselves until age 40. And 60 year olds should stick to crocheting and watching “Golden Girls”. (Ok bad example, those chis are the best. For all ages!)


Ageists will take self -imposed expectations and unfairly places them on others. “Anyone over 30 who is not married is hopeless” or “He is 25. He does not know what life is.” If you go to an ageist for advice, are they going to look at you fairly or are they going to make biased assumptions about you based on age? Just something to noodle over if you find yourself in the company of an ageist.


We all have dreams and we all have passions. We need to really consider the people around us and ask ourselves: are they inspiring us or are they draining us?

Confrontation is a Gift Even If It Feels Like a Punch To The Gut

I want to share a story with you that I have not shared with many before.  It is hard to openly admit when I have royally messed up, but it is something that I also am grateful for. And if getting past my pride can give us all pause to cause, then I of course will divulge.

Last spring, my boss at the time swung by my desk and impromptu asked if I had a few minutes to chat. Now, I was  (and still am) close with her. I knew instinctively this conversation was not going to be pleasant.

When we get settled at a table outside, she cut to the chase and told me that she has been hearing that my team has been complaining and frustrated that I was micromanaging them. Which for anyone who has ever managed can attest that being called a micromanager is quite possibly one of the worst insults professionally you ever will experience.

She did not give me a lot of details or who said what. She told me because she wanted me to talk to my team and to handle it on my own. I have had other situations at work having to confront people so this concept was not new to me. It was still extremely anxiety ridden and intimidating.

This conversation with my boss took place on a Tuesday and I had decided I would address this directly with my team on Thursday at a scheduled meeting. Now, my team at the time was 4 people (3 of whom were expressing they did not like me micromanaging). I literally lost sleep over this for multiple nights. I went through so many stages trying to process this issue and I had so many questions.

I started with feeling indignant. I was NOT a micromanager and screw my team for saying I am. If I do micromanage, it is because THEY deserve it.

That line of thinking did not last long. At all. I had to really change my mindset and accept that there could be validity in what they were feeling.

One of the most important things I realized though is that it really did not matter if they were right or if I was right. It was about this unsaid tension between us that if I did not respectfully and diplomatically address with them, it was not just going to away nor was I magically going to have a solid, trusting team. Because the thing is, once someone labels you as anything whether, it is a micromanager or lazy or fake or an all out bitch, everything you do in their eyes will prove why you are. And I did not like feeling that my team was going to repeatedly snicker behind my back and analyze everything I say or do. As a manager and more importantly as a leader, it really matters to me to be respected. You do not have to like me necessarily or agree with my choices or directives, but at least understand to a point that my character is not in question.

I felt extremely vulnerable and I also felt like I failed as a leader, which lead to so much self-doubt that it had me question if I had any right to be a manager. It was very humbling to say the least and was quite crippling.

I scripted what I wanted to say to my team ahead of time. I wanted to be honest and upfront and make them feel like I was open to hearing their feelings and issues without them being judged or concerned that I would somehow retaliate against them. I wish I kept the script because I would have 100% enclosed it in this post. So I am going to do my best to recall the important points and discussion:

  • I let them know that I am not the type to dismiss feedback and that I take it so seriously. And I would never use it against them. If they are feeling like I am micromanaging, I want to talk about it openly.
  • I told them honestly that having to hear from my boss that my team felt I was micromanaging was very difficult to hear. It actually was harder coming from her instead of my team. It made me feel like I intimidated them so much so that they could not come to me. Yes, feedback is hard and yes, I may have been taken off guard. And yes, I may have needed time to process it when they addressed it, but I would look at it through their eyes as much as I would through my own.
  • I also let them know that I cannot fix something if I am not aware of it. I also did throw in what I feel is respect of coming to me directly instead of talking behind my back.

I joked with them to cut the tension a bit that I was essentially initiating my own intervention (which got a chuckle out of them). I asked them to share with me examples of times they felt I was micromanaging. And you know what? The things they recounted were not as hard to hear as I expected. More importantly, they were completely resolvable. One that stands out is that they wanted me to chime in less on calls with clients. They wanted to earn respect from them and not have anyone perceive them as incompetent because their manager was always talking for them. Ok, guys, done.

Our discussion was so positive. We tackled an awkward topic with dignity and directness. Not one person took it as an opportunity to shit all over me. They talked to me openly and with maturity. I never felt like they were attacking me despite that I knew they were really frustrated and demoralized. And that is how discussions should go.

Also, two of them in 1:1 meetings I had praised me for holding that meeting. They told me it took courage, and they were thankful that I did. Part of it too is people often forget managers are human too. Seeing me so vulnerable gave them a different level of reverence.

I also stressed to them that I do not have it all figured out just because I am a manager. I am constantly striving to grow and evolve. And feedback as hard as it is to give, is actually a gift. So many times we view feedback as a bad thing. Because we seem to have fallen into a culture of thinking confrontation is a negative. And in actuality, when you can figure out how to confront someone in a positive, RESPECTFUL way (I am deliberately using that word multiple times to make the point that it is ESSENTIAL!), you are helping them. Ignoring issues is counterproductive.

We often assume people want to critique us or tell us less than pleasant things because they come from a place of hate or a place of jealousy or we think they are projecting. That is bull shit. Whether it is your boss, or your employee or your friend or you sister or your father, that takes the time to respectfully tell you something, remember two things. One, they are coming from a place of love. They are not trying to deliberately hurt you because they get off on seeing you upset. Two, confronting someone is just as emotionally taxing on them as it is on the person receiving the message. So if they are doing it, it is because they have a justified reason (because remember, they could ignore it and save everyone a lot of heart ache).

We have to stop thinking confrontations are bad. You know, a lot of people equate a friendship or relationship of being solid with never having any fights or disagreements. And in my opinion, that is not necessarily true. People hold back and play it safe and I challenge that if they actually do address things head on, each person can grow and that relationship if anything can get stronger.

I share this story because I whole heartedly believe we need more healthy confrontations. Truth be told, much of this has been sparked lately with seeing too many public feuds on social media and it infuriates me quite bluntly.  I am tired of seeing people air their dirty laundry publically.

Everyone has a platform the second they login into Facebook and post something. Everyone has the ability to persuade their following to love them, to respect them, maybe even to fear them or dislike them. Everyone has the ability to pick and choose what they share with their following to get or stay in their good graces. Everyone has the ability to tell very one-sided stories to get that validation or vindication. They receive an outpouring of comments like “Haters gonna hate!” (which seriously, can we leave that expression in 2015?) or “You are so brave to share this!”

Bravery and strength is confronting the person who you feel wronged by directly and privately. Going on social media and telling half a story that is slander against someone else is cowardly. Talking to everyone else but the person in question is not brave. It is avoidance.

I could have chosen to ignore what my boss told me about my team. It sure as hell would have been a less painful process. I could have chosen to just talk shit about them to anyone at any chance I got to make myself look and feel blameless. I could have also selected who I told that I would know would assure me I was right and that I was dealing with immature and negative people. Because obviously if someone tells me something that hurts, the issue is them and not me. But guess what guys. We all have accountability in every situation we are in.

But I never even entertained that option. Professionally and personally, the people in my life who have the most impact are the ones who call it like it is, good or bad. The harrowing and the traumatic situations are the ones that I grow the most from. I am constantly evolving as I really believe we all should be. And we cannot do that if we are not open to having very honest conversations.





Tainted Workout Experiences Diminish What Could Be Life Changing

For many people, it takes every bit of courage they have to show up to a gym or a yoga studio or a CrossFit class or whatever workout they have finally decided to try. For many, it is a triumph to get through the door. And for some, their first impression has them running like a bat out of hell right back out.

Customer service is a skill, a skill that not everyone has. To me, it is common sense. When it comes to fitness, it is all the more important to have that skill, ESPECIALLY for those people who it did take every bit of nerve they had to walk through that door. So. You show respect, you listen to what the other person says and you encourage. You do not belittle. You do not body shame. And you do not judge. At all. When it comes to health and fitness, someone’s first interaction is what can inspire them to want to take more steps when they have a positive experience versus what can traumatize them when it goes terribly wrong.

Let me tell you about my first CrossFit experience 6 years ago. Spoiler alert. It was awful, demoralizing and infuriating.

I was about 5 months out from a broken foot, prior to which I was doing high impact workouts like running and kickboxing. I tried to find a workout I could do while I was in a cast, but the thing about a cast is that you cannot get it wet. Working out results in sweating which can result in mold. Gross. So it was not an option. I was at one of my lowest points with a hella lot of life’s stresses yet I was not able to use my go-to therapy, fitness, to deal with it.

Needless to say when the cast came off 6 weeks later, I was ecstatic. I thought I could get back to my workouts, but go figure, that did not happen. I wanted to kickbox and run again like I did before I broke my foot, but I could not. I had so much muscle atrophy (my leg was half the size of the other) that anything involving my feet (i.e. everything) caused soreness, swelling and pain and just overall muscle fatigue. I was really frustrated because I probably gained 10 pounds (I lost almost all my muscle tone. Everywhere. Muscle tone that I worked my ass off to gain. So to say frustrated is an understatement).

I was at a loss as to how to get back into shape. A friend of mine, Nikki, who had been doing CrossFit a few years and had just started coaching, suggested CrossFit as it is totally scalable. She was really enthusiastic about it which got me excited about it too.

I found a CrossFit box to try out (a friend of a friend coached there), and so I set up a 1:1 consultation with the owner /coach. I was eager to go but also intimidated. CrossFit just sounded scary and I did not know what to expect. Well, what I did get was definitely not what I expected. Upon meeting him, I immediately got bad vibes from him.  It was very clear to me that he was one of the most arrogant, condescending, unqualified people the universe ever could have brought to me as an introduction to CrossFit.

He had me do a baseline workout that had rowing, air squats and push-ups. He was telling me repeatedly to go faster which I was not comfortable with as hello, I was recovering from an injury. My foot was sore. My knees were not properly aligned.  My stance was wide. I felt ridiculous. When I got done with the workout, he had the AUDACITY to tell me that my form was shit. Which mind you, not once did he give me any cues or guidance as to “how” I should be performing the movements. It was all “Move faster!” Super helpful, Guy.

And it got worse after that. He made repeated insulting comments about my height. For example, he asked if I wore heels all day to work and quickly said “well yeah of course you do. You are short.”

He asked me how I broke my foot, and as I was responding, I only got this far, “I was running—“

“Oh yeah no wonder you broke your foot running. 70% of runners have bad technique.”

“No, d-bag, I was not running recreationally. I was running in chunky flip flops through an airport to c catch a flight and rolled my foot.”

He made an assumption that I was a totally incompetent athlete and naturally my injury was due to my lack of skill. Prick.

At any rate, I could not get out of there fast enough. I walked out of there seething with anger and contempt. I was ready to write off CrossFit completely because this guy did a shit poor job of representing. And without any other benchmark, I was just done.

I talked to Nikki, and she was as appalled as I was. She reassured me that he was not representative of CrossFit and to not give up on it because of him.

Obviously, we all know my CrossFit journey did not end there. I am grateful I had the guidance from Nikki as I did indeed find another box with a polar opposite experience. The coaches understood my injury and my limitations. They were encouraging and positive. They were the true spirit in which CrossFit is intended to be. Coach D-Bag obviously should not be coaching or owning a box, and I was relieved to know everyone is NOT like him.

I feel fortunate though that I did not give up. I had enough confidence (and quite frankly, fury) to not allow one jack ass to make me think less of myself or my abilities. But the thing is, not everyone who has had a similar experience bounces back. For many, it truly is so traumatic, they give up completely. When you have an emotional and demoralizing experience, logic can shut down. While there are a million yoga studios and Pilate’s studios and CrossFit boxes, for someone who had trepidation to even show up, he/she is not likely to want to go to another. Our brains start to associate everything similar with one horrible experience, and the rest become guilty by association.

And so I share this story not for sympathy for me (as despite my bitter undertones, this was just a blip in my journey) but to bring awareness that this type of experience is NOT acceptable. And should you or someone you know find yourself in that situation, know that it is NOT necessarily a reflection on the sport/exercise as a whole. One person should not carry so much power to taint what could be a really important, life- changing step.


Strong, Beautiful Women: Handle It.


We are entering a year that is predicted to be THE YEAR of women’s power rising. I strongly believe that. Yet, for as true as that may be, we are still fighting antiquated ideals and perceptions. One of them that has really been triggering something in me is how often the line between being complimentary and downright inappropriate still happens. I know this happens to men just as often as it does to women but for the sake of this blog, I’m referring primarily to men being inappropriate with women. It is also specific to social media. There are so many turns this subject can take, but for now, this is where my outrage, confusion and disgust are originating from.

Somewhere along the way as we celebrate women for their triumphs, their journeys, their fitness, and their bodies, there are men who seem to believe that those photos and videos that are posted on social media are personal invitations to warrant sending sexual messages. And this disturbs me on many levels.

I realize that as a society and culture we do have an unhealthy fixation on our physical appearances and a whole lot of body image issues to support that. The thing is though, there is so much campaigning against this that shows itself in so many forms. Women of all  shapes and sizes are sharing their stories which takes damn courage and bravery to do.  Scroll through your social media feed and notice how everyone looks different. We are no longer just paging through magazines where everyone seems to be the same or fitting into a mold that fashion dictates. We have this amazing ability with social media to showcase strength, beauty and vulnerabilities.  We have the ability to see what every day people are doing and not just celebrities and models.

My point is that all this celebrating should be just that: celebrating. It should not be an incitement for anyone to perceive that women are looking for sexual advances. And for anyone who says it is a shared responsibility between the person who posts and the people who view, I agree we should use discretion and we should be cognizant of the messages we are sending. Yet, this does not mean that it is ok for men to be downright creepy.

I can speak to personal experience based on what I post, and I can assure you I am never promoting sex or provocation. I am promoting myself, fitness, CrossFit, my story, my challenges, even ketones. Nowhere in there is a hint or suggestion that I appreciate messages from men telling me that they love how I look in yoga pants or to send them a picture of me doing a handstand in a bikini (and then he will buy what I am selling. Not a ketone slut, thanks). This shit really happens and I have NEVER insinuated that is the attention I want. If someone were to tell me I was “asking for it” or I have to expect that, I would strongly encourage them to rethink that.  For the majority of my audience, they are respectful. They even get inspiration from my posts and photos. This is the point. Most can handle a bicep flex or an amateur bathroom selfie of abs without taking that to mean I am being provocative. Why do I need to change my behavior? Why can’t the men who think they have free reign to say whatever insulting things they want, change their behavior?  And again, my “behavior” is not scandalous. I post with respect for myself and others.

I also get many comments and messages from men who know how to pay a compliment without me wanting to throw my laptop at them. It is quite easy to be respectful. Men can tell a woman she is pretty or that her fitness is inspiring or she looks great. And leave it at that. As most do. (Thank you to the good ones out there!)

So to be crystal clear, it is one thing to be complimentary and tell a woman you think she has a pretty smile or she looks strong or has great eyes. It is another thing to send a woman a message telling her you think she is sexy as fuck or asking if it is ok to send inappropriate photos.

Women are getting messages and comments from men with graphic photos, crude comments and slimy solicitations. And for the record (for those who ever think a woman is “asking for it” with her choices in clothing), it is not always what a woman is wearing or not wearing that leads to inappropriate messages. Women can post pictures in sweatshirts and baggy pants with a messy bun and men will still tell them they like their curves or want to know what they look like underneath all those clothes.

I used to joke that a job hazard of mine was getting sexually harassed every day, but I realize now it is not actually funny. Because it happens a lot. And not just to me. Women should be able to do their thing without fearing the response they get. I personally do not ever want to hear a post of mine “was asking for it” or that I have to expect the responses that I receive. I absolutely DO NOT. The solution should not be that women, tasteful respectful women, should have to censor themselves. The solution should instead involve that the men who think it is acceptable to be downright  bad-mannered, insolent creeps should be schooled to know it is not ok.