Obligation vs responsibility 

Our culture has turned gears to high speed. Wake up, get kids ready, make food, bring kids to school, go to work, pick up kids, take kids to practice, pick up kids,clean house,  make food, go to bed. It’s like a never ending chipper amrap.  When do you get to stop and enjoy it? A chipper amrap is not designed to be enjoyed, thus life. 

I think we have to reflect on obligation versus responsibility. What are you obligated to do…what responsibilities do you have…and how can you be one comfortable with the choices you make. 

In your personal life, you experience obligations daily. 

  • You don’t have a lot of money but concerned what your friend would think if you didn’t get a birthday present present.  Will they think you’re selfish?
  • Your kids are involved in music and sports every day and don’t carve time to workout; what would happen if you went to a 5am class? God forbid the result is you’re the only alert, happy person at work on a Tuesday. 
  • You mother in law made a famous, unhealthy dish. What would she think if you passed on it.  I’ve experienced this and it was almost the same reaction as if I were proclaiming I was pregnant teen. 

I beleive obligations exist for fear of judgement. What if you let it go? What if you stood behind your choices, regardless of outcome.  What if you solve challenges instead of acting defeated from them. If you continue decisions that make someone else’s life/day happy, but it also doesn’t nourish your own life, then you need to take a quiet moment to reflect on how to turn this around. Stress will come from it, so will sickness.

You also experience responsibilities daily:

  • You have to go #1 and #2. It will happen without question. You can’t change the time you do it or how it’s accomplished. The end. 

I can’t think of more responsibilities, and I could argue that things you think is a responsibility is actually an obligation with unfavorable outcomes. 

Now go do something with this and go change your life. 

You want This

There are some days where you feel driven,  meal prepping and planning your life around the gym. But it’s not before long you’re like, “fck it, I don’t care,” and you begin the quitting journey. Things aren’t going your way, stressed in every angle of your life, so you eat [lots of] tasty treats, then unmotivated from all that shitty food, start to skip your workouts [for weeks and months]. You need to get your ass in gear when you begin feeling the pressure. Quitting the gym and eating unhealthy is not the right step, but often the first one. 

So, just remind yourself, you want this. You want to feel sexy. You want a PR the next time you test a workout. You want to prevent sickness that comes with growing old.  

If you fck up today, start again tomorrow. 

Everything in moderation

Its what addicts tell themselves to justify bad habits. That’s what I think, anyways. 

I had a table set up at the farmers market the other day for active living coalition. A lady, who really had no business commenting on what healthy means, made the conclusion that any diet that is so restricting isn’t healthy. “Everything in moderation,” she said. 
I replied that the paleo diet can decrease inflammation, and cure many illness and disease because of that. Wouldn’t it be great to not have to take medication?

She didn’t back down and called me ma’am too many times past my comfort zone.  

Sure, moderation can play a role for psychological health, but when it’s all said and done, I’ve cream and potato chips provide no nutrients to support your lifelong heath.  Period. End of story, ma’am. 


I’ve found that seeing my goal every single day helps me achieve it that much faster. If you set a reward for yourself, like, losing 15# before vacation, or losing 50# and rewarding yourself with jewelry, or working out and rewarding yourself with Ben and Jerry’s a few hours later. Measurable goals are great, but you can see that if you don’t meet your goal, you may still end up rewarding yourself. So, this is how I’ve done it. 

  1. Find a great outfit that you already own or want to buy. 
  2. Hang it up somewhere you will see it everyday. For me, I hand it on the wall in my bedroom, like it’s art. 
  3. Start drinking 2cups of water every 2 hours everyday. 
  4. Find meal program that suits you the best. It’s too bad you’re addicted to food and there isn’t an ice cream diet.  So make sure you talk yourself into eating food that supports your health. 
  5. Try on your outfit ever 2-3 weeks to see if you are on track. 


So, the point here is that people are asking Greg Everett from Catalyst Athletics, known for Olympic lifting, common (dumb) questions. He’s a great smart ass and I think we often simply ask questions we know the answers to. Sometimes we want to hear the easy way out, but we often need a kick in the buns.

My back squat and front squat are nearly identical. My clean is about 95% of my back squat and snatch is around 85%. This concludes that I can’t get much more out of good technique. I have to squat. This is exactly what I needed to read to remind me to step up my game.

Just squat.

…don’t ask him Crossfit questions, though. With these, he is completely ignorant.


On this lazy Sunday I was compelled to take a look back at when I first opened my Facebook account. I continued through the years until I got to one of the first competitions I competed in. This was the Great Lakes invitational in its 1st or second year. A couple things went through my mind:

1: This is the first time I met Katie Berns.

2: I look so skinny (skinny with some nice muscles tho!) yet I don’t remember feeling that way.

How is it that we, women, always feel like we are a work in progress? Even when I wore a size 2 or 0 in this picture, I still felt like I wasn’t “there yet.” I never had an eating disorder, developed a sickness or unhealthy relationship with food, but an amount of stress does come with the yearning for the image you have in your head of a perfect body. Since elementary school, I never felt comfortable in a bikini and I couldn’t give you any reason except I didn’t feel confident with my body image.

And, I think this leads into many deeper conversations about how women and adolescents view their bodies. It also leads into bullying and everyone having an opinion about someone. It also leads into politics and why ketchup is a vegetable in school cafeterias. There are the whys and when’s and how’s that the government, media, schools, and parents are trying to figure out -mostly to blame.

At the end of the day, I think it’s just important to remember that you are responsible for your life and the choices you make. Keep wellness goals and make lists on how to achieve them. In the meantime, stop stressing because you are on the right track!!…and it helps if you go to cancun every once in a while.

Ladies, it’s completely normal to cry after a workout.

What happens when we CrossFit is that your body and mind are challenged to the brink of self destruction. That’s what it feels like, anyhow. There will be days when that one thing pops up in the workout that you despise and perhaps makes you want to cry before the workout even begins. But Hoosier CrossFitters don’t back down from a challenge.

Today was that kind of a day for me. I knew heavy front squats in a cardio workout would be a challenge. When I was done I just wanted to burst into tears. It’s like tears of joy that it was over, and that I did it, but also years of pure hate for squatting.

So you know what that means… More squatting.


Every time I’m finished with a workout, I ask myself, could I have pushed harder and finished stronger…  Every workout is an experience you can learn from.   Today’s workout was 4 rounds of 15 dumbbell thrusters, 12 ttb, and 9 deadlifts at 60% of my max.  Deadlift isn’t one of my strong suits so I felt it out the first round and broke it up into 5 and 4.  When I got to the 2nd round, I felt I can do all 9 and I did.  But on round 3, fatigue sets in and it’s like the little devil sitting on your shoulder.  That little fatigue devil told my body to put the bar down at 7, and I listened; I could’ve done 2 more reps for sure. I was so disappointed that I did that with such little thought. On my 4th round, I did them unbroken again.

Someone having a bad CrossFit day could say, “Well, I did my best for today.”   I think it’s legitimate to say that this is a great statement when you honestly worked to the capacity that your body could perform.  Walking away that deadlift workout, I’d have to say I didn’t do my best on this particular day.  It takes a bold person to admit when they could have done better. But I also don’t walk away with a sad face. I learned more about my body and what it can handle. I could have done all 9 reps all 4 rounds and feel that’s an achievement for me. Next time, I will have more mental strength to go on.



Suck it up, buttercup?


This is what you need to know. Not every day is going to be a good training day. Not only that, but you need to accept it. My 1rm jerk is 185#; the picture I posted is 135#. I look like a newborn baby dear jerking for the first time. You can see my face and I know that everything about my body and the way it’s moving is wrong. My body was just simply saying no. I listened.

There’s a difference between quitting for bad excuses and quitting for good reasons. Today I had to stop for the sake of making it worse. I don’t feel like a quitter. I feel smart. It is important to ask yourself in times like these whether you are just being a pansy and suck it up, and when do you need to make smart decisions.