Monthly Archives: May 2014

Crossfit – Friend or Foe??

OK – Admittedly this the first time I’ve ever really wanted to get on my soapbox and really SCREAM about something.  But this is touching my heart and my passion on such a deep level that I can’t keep my mouth shut and idly sit by.

I’m getting really really tired of all the negativity (social media, as well as closer to home) with Crossfit. Tabata Times has a great Crossfit 2response article to some of the recent negativity that speak so well to what I’m trying to get at.  Read that blog HERE

I don’t care that you don’t like Crossfit or believe in it.  Crossfit is how I’VE managed to improve MY fitness levels, get stronger and have better endurance than ANY other workout I’VE ever done. Yes, I’ve tried the running and training for races – guess what?  I hated it – it became a chore for me –  Something I had to do (And I’m the person who LOVES exercise).  Now Crossfit on the other hand has given ME a true support system, both for enhancing MY fitness and also for finding the accountability to keep going when schedules get tough.


Yes – I’ve even gotten injured doing Crossfit (shoulder issues that rest & stretching cured) – but I’ve also gotten injured straight up weight training on my own (pulled hamstring), playing volleyball and basketball (3 knee surgeries from those alone!), running (I twisted my ankle and face-planted in the process -HA!), rollerblading & biking (once again – face-planting on a sidewalk next to a busy street).  Heck I’ve even twisted my ankle walking down stairs (ok – that one is just pure clumsiness!)  Every physically active thing you do sets you up for injury if you don’t pay attention to what you body is feeling or doing – Crossfit isn’t the ONLY culprit.

Carter - 2 Weeks

Hi there!

There are even the articles bashing Crossfitting while pregnant (even exercising in general – calling those women selfish). (Read one here and here and be sure to read comments from those articles as well.)  WOrking out while pregnant is a great thing (if you are cleared by your doc!)- read this article! While I was pregnant with my first child. I did crossfit workouts up until my 9th month (and the only reason I stopped then was because I had TONS of things to complete at work before going out on maternity leave and my workschedule didn’t allow for it).  What people don’t realize is that with ALL workouts, women need to make small changes to their routine, weight and form to accommodate the growing belly and child.  Pregnancy is not a “Get out of Jail Free” card that allows you to sit on your arse and eat bon bons (what are these things anyways??)  Its a time to really get to know your body, what it can do and how it feels.  I didn’t have all those pregnancy “ailments” like swollen feet or aching back. I will also tell you that my labor was not as arduous and traumatizing as some people make it out to be.  Yes, I was in labor for 24 hours, but when it came down to go time – I pushed less then 10 minutes total and I had a very healthy baby boy.  I had an easy & uncomplicated pregnancy and delivery and I completely attribute that to the fact that I did stay physically active for almost the entire time.
I’ve been a personal trainer for 7 years (WOW! Its been that long???) and all I ask as a fitness professional is for you to find what you love to do for exercise and improving your fitness and do it! Don’t go with the flow just because its the trend – what everybody is doing.  Find what speaks to you and excites you and gives you something to look forward to everyday, whether that’s training for a marathon, walking with your family every day, taking Zumba classes or using your exercise DVD’s at home. It really doesn’t matter as long as you are moving and working to improve YOUR health.

regret workoutJust don’t try to make me feel bad for doing what I find fun and enjoyable.

ok…end rant and off my soapbox 🙂


Running with Lynn Show

Good morning UND

Another hot and muggy day with a high of 82 “hot stuff baby!” So drink plenty of water and stay cool.
A very classy idea to stay cool, catch a movie!

The movie of the week is Maleficent, the untold story of Disney’s most iconic villain from the 1959 classic Sleeping Beauty this is going to be a very cool movie on the big screen the story the special effects, Angelina Jolie looks like she plays a classic role as the evil wicked witch. Plus don’t miss the chance to see The Amazing Spider Man, Godzilla and the X-Men Days of Future Past.

Have a hot day everyone

Restoring Meaning

There seems to be a struggle between perceived expectations and reality in the wake of social media.

America just celebrated Memorial Day, and people seem to have different interpretations of what it means: a sign of summer, the perfect time to fire up the grill, invite your friends over, and hopefully bask in the sun vs. a time to remember our Fallen Soldiers and honor all those who gave and give so we could enjoy all of the freedoms we have today.  I see the same thing happening to Thanksgiving (overeating, parades, and football vs. being Thankful for life’s blessings), Christmas (presents, shopping, Elf on the Shelf, Santa, parties, decorations vs. Jesus being the Reason for the Season), Weddings (the “perfect dress,” over-the-top decorations, showers and parties before the party, invitations, flowers, pictures, food, music, attendants, schedules, presents, registries and favors vs. Celebrating the Love that has brought 2 people together into a Lasting Union), Easter (dressing up, Easter Bunny, candy, egg hunts, and more presents vs. Jesus dying for our sins to Save us)* and even Birthdays (pinterest-worthy recipes, decorations, and presents vs. Celebrating Life with loved ones).

Too many people are competing for the “biggest and best _(insert celebration here)_,” but seriously- what is it all for?

When I was in 3rd grade, we loaded up our family suburban with a bunch of friends and went to the Winnepeg waterslides and Old Spaghetti Factory to celebrate my Birthday. Do you know what I remember about that day? I remember the Border Patrol ripping the heads off of my brand new Troll dolls, probably checking for drugs. (If you don’t know what Troll dolls were- Google it. They were AWESOME!)

I can’t even tell you what I got for Christmas last year… but I do remember all of the awesome family gatherings- just sitting around and sharing stories and memories.

OK fine, I guess I’ll admit that there are times I remember a recipe or food from a holiday- like the almost-entire delicious popcorn cake I consumed at Easter this year; but to be fair, I’m kind of obsessed with food sometimes. 

Popcorn cake aside, my point is this: I think we can all do a better job of restoring- maybe even discovering– meaning in our celebrations. Stripping away the expectations to out-do the neighbors next door, to spend all of the money (or even more) than you have, to win the perceived invisible trophy among human beings for throwing the best celebration. Sometimes it stresses me out just thinking about all of the thought, time, and planning that went into some of the celebrations I’ve attended.

I’m challenging you in the next year: strive more for meaning than the perceived societal expectations. Take note of the warm fuzzies that come of just being with loved ones. Cut yourself enough slack to enjoy a celebration rather than stress over a timeline or making sure “the perfect memory” was made. Know that you’ve done a wonderful job. You’re doing a wonderful job.

I recently heard a story from a mom who had pulled out all the stops to give her daughter the BEST birthday party imaginable. A few months later she asked her daughter what the best part of the day was, to which the girl replied “shopping for last-minute supplies with you in the morning. I liked the ‘us’ time.”

simplify2What kind of memories are you making?

Will you join me in Just… Being?

*Full disclosure: I’m a Christian and believe in God and Jesus, so you may have other beliefs or celebrate other holidays. This is just my story. 

You still have a Choice.

When it rains, it pours… you know what I mean? raincloud

Like, when the clouds fill the skies for more than a day, people accidentally grab their grumpy pants when they get dressed in the morning. Without knowing it, they are claiming victims right and left- simply by forgetting to be kind. Or forgetting to be thoughtful. Or forgetting that we are all human and we all make mistakes.
You know what I mean?

It can be rough to survive one of those days. But then sometimes it happens for 2 days. Or 5 days. Or an entire week.
And at the end of each day you start to look forward to shutting out the world and hiding under the covers… and sometimes when your alarm goes off the next morning you plead with God that it’s actually Saturday and you forgot to shut your alarm off.

I’ve been there. Have you?

It’s really easy in those moments to slip into pity party mode and pass the negativity on to others… BUT… do you really want to do that?

You still have a Choice.

Just like so many other things in your day, you get to choose the path you’re going to take when the dust settles from the raincloud people. You can become one, or you can be the Sunshine– perhaps it’s what that person needs to flip the switch in their own world.

We’d be lying to ourselves if we said that we’ve never been raincloud people. I speak from experience when I say there have been days when I couldn’t stand myself. Sometimes I figure it out by myself, usually in the moment when I’m freaking out over a very minor thing- like having a total meltdown because my hairspray didn’t set correctly and I now look like I have bedhead. (Don’t lie- you’ve been there.) Sometimes I figure it out because other people let me in on the reality of my attitude. There’s a general rule in my house that my husband isn’t allowed to ask me if I’m crabby or call me crabby, because in all honesty that makes everything worse. But there are key phrases and words that alert me to the fact that I might just be a little hard to handle- like “are you tired?” “do you need to eat?” or simply “how was your day?”

Whether you figure it out on your own or find it out in the reactions or statements of others… You still have a Choice.

Upon hearing/figuring it out, you get to decide whether you’re going to sink into a deeper funk, making the world even more miserable, or you’re going to reset your attitude in that moment. I get it- it’s not always easy to “snap out of it.”. Try one of the following:

  • go for a walk/run, or do your own favorite exercise
  • deep breaths… remember that You still have a Choice
  • write down 3 things you are thankful for, and then spend a few moments thinking about those things
  • SMILE. at yourself in the mirror. at the strangers on the street. for no reason in particular- just fix your face
  • if possible, hug someone. the power of human touch is incredible
  • take a bath, read a book, meditate… something relaxing and enjoyable

I cannot promise you that these things are the magical cure, because remember: You still have a Choice. If you go for a walk but stew on all the crappy things your friend said to you that day, it might not be so effective. If you make your thankful list but follow up each thing with “BUT,” you missed the point.
Channel your mind into knowing that you are working towards the goal of happiness and contentment.

Of being Sunshine for others.

you are my sunshine colored



You still have a Choice today.
Make it a good one!

Running with Lynn Show

Good morning UND!

It’s looking like a rainy day today with a high of 56 and a low of 54. School is almost done and I hope you all have some fun plans for the summer! “No” you say? Well let me help you out.

You could…

1.Fly a kite

2.Read some classic batman graphic novels

3.Go to a ballgame

4.Take a walk and record the sounds

5.Create a web site

And last but not least…movies to see!!!!

1. Friday May 16: Godzilla. This big monster has to be seen on the big screen.

2. Friday May 23: X-Men: Days of Future Past.

3.Friday, May 30: Maleficent. The Untold story of Disney’s most beloved villain, Maleficent, from the 1959 classic Sleeping Beauty.

And now another epic tale of…Stories of Suspense Chapter 5: “The Dreamer” This story begins over 30 years ago.

1980: Every night Chip Douglass and his buddies go out for a night on the town. After a few drinks, Chip always complains that he does not like his job and says “I’m not working at that toy factory all my life, I’m going to go places!”  1990: ” I’m not working at that toy factory I’m going to go places!” 2000: “I’m not working at that toy factory I’m going to go places!” The present day: “I’m not working at that toy factory I’m going to go places!”

Moral of the story: Get a college education.

have a great day everybody

A Party & Synthetic Marijuana

For my birthday, I hosted a bonfire at my house and everyone in my high school was invited; however, I did not think many people would show up, but a lot of people ended up coming! People started drinking and smoking and basically doing things that my parents would not have liked or approved of. I didn’t know what to do at the time, so I just let the people do what they wanted and tried to enjoy myself- it was my birthday, after all.

Later on in the evening, one of my best friends was offered synthetic marijuana from another female at the party. My friend took a few puffs and reacted terribly. She began having intense anxiety and freaky hallucinations. After the high wore off, she said it was the worst feeling she had ever experiences and she thought she was going to have to go to the hospital.

Synthetic marijuana is also known as K2 and spice. It contains a variety of different chemicals which are not tested for safety. A lot of people are deceived by this drug, and are told that it is “okay to use” or, “better for the body than regular marijuana.” In actuality, the chemicals in synthetic marijuana are much worse. Health effects can include severe anxiety, nausea, increased heartbeat, seizures, and hallucinations. Like any other emergency, call 911 immediately if a friend is experiencing any of the above symptoms.

Who Needs Sleep?

As college students we have all seen the impossible triangle of college life.  You might think that you can only pick one or two options between getting enough – sleep, good grades, or an exciting social life – I’m here to tell you that if you find balance in your life you can have all three!  College is not an easy transition for many incoming freshmen and many of them develop mental health issues and have irregular sleep cycles.  In a recent study done at North Dakota State University in 2011- incoming college freshmen had the highest average number of days a week where they woke up feeling unrested. The two main reasons for not getting enough sleep was because of they were studying late into the night (28.8%) or socializing with friends (22.7%).

Definitely, one night of staying up late to study or hang out won’t hurt you in the long run, but the problem lies when it is done repeatedly.  During sleep is your body’s time to rejuvenate itself, and if you don’t give it that time- all aspects of your life can suffer.  Bad sleep habits can link directly to poor grades, energy level, and personal health.  In a study done by Select Comfort, the discovered the mean GPA for college students was a 3.08 with poor sleeping habits, where as it is 3.27 for students who have developed consistent sleep tendencies. 

The one thing that can help you obtain all three corners of “the impossible triangle” is – time management skill.  This is what you can do to sharpen the skill:

  • Find out where you are wasting time. You can do that by tracking your daily activity. Ask yourself “How do I spend my week? How do I spend each day? What time am I actually wasting?” Remember that time management is about changing your behavior and not your time.
  • Determine your goals and plan your time. First, think about what your goals are for the semester. Then, prioritize what needs to be done this month and create a weekly schedule. By having a schedule and actually sticking to it- is a great way to be productive!
  • Use time management tools. You can use a program like Outlook to create your weekly calendar and get updates.

Celebrate for sticking to your schedule. Do not forget to treat yourself for the progress you are making and the schedule that is helping you!  By using these simple techniques you will be surprised have time you have for everything you need-  So is it possible to get enough sleep while having a good time at college and get good grades at the same time? Absolutely, yes!  It is all about having a plan and being committed to accomplishing your goals.

The Running with Lynn Show

Good morning UND looking like a nice day today little rain with a high of 37.
Rain got you down? I’ll fix that up real quick and in a hurry, catch a movie the movie of the week [The Amazing Spider Man] yes my friends the web slinger is back and he’s got his hands full this time. Electro “played by Jamie Foxx’ the master of lighting gives the web slinger the fight for his life.
And now of another installment of
[ Wow I did not know that!]
On this day in 1945, holed up in a bunker under his headquarters in Berlin, Adolf Hitler commits suicide by swallowing a cyanide capsule and shooting himself in the head. Soon after, Germany unconditionally surrendered to the Allied forces, ending Hitler’s dreams of a “1,000-year” Reich
And now you know
“I got a real great idea” I’m sure the weather has got everyone down, so lets have a double take the Running Shoe brings you [What Really Grinds my Gears]
You know what really grinds my gears “Low Flow”
last week the maintenance man knocks on my door says he’s here to replace my shower head with low flow. I thought to myself “low flow, I don’t like the sound of that.”
have a great day very body

So…Do you want to?

Asking for consent before you engage in sexual activity is important because it will keep you and your partner comfortable and in control of what is going happening.  When asking your partner for consent, there is no right or wrong way.  You just have to say what feels most comfortable for you in the situation, whether that means you get straight to the point or sugar coat it.  Some ways to ask for consent are:


  • Can I kiss you?
  • What are you comfortable with?
  • May I …?
  • Would you like to try this with me?


If you still feel unsure on what to say, just remember to ask exactly what you would like to do with your partner and get a yes or no answer.  If your partner gives you a vague answer or seems hesitant on what to say, that may be a sign that they don’t want to engage in the activity.  If that happens, tell your partner that it is okay if they don’t want to engage in that activity or anything at all. 
Once you and your partner have given consent, that does not mean things can’t stop.  You and your partner always have a right to say “no”, even if an agreement was made beforehand.  Some examples of what a partner might be doing if they want you to stop are:


  • Lack of eye contact
  • No response
  • Discomfort or tensing up
  • Saying things like, “I’m not sure,” “I’m scared,” or “Wait, I…”


If your partner doesn’t show any of the signs listed above but you feel that they might want to stop, just ask.  Overall, taking the time to pay attention to how your partner is responding will make them feel comfortable and respected. 
It’ll also help you to know when you are doing something right because your partner is giving you “yes” signs. Some examples of a “yes” sign are:


  • Telling you to keep going
  • Directing you on how to do something
  • Telling you that they are okay with that


Just remember to ask for consent before engaging in any sexual activity, pay attention to the “yes” or “no” signals, and always stop if you or your partner don’t want to engage in the activity anymore.  
If you are going to be sexually active, make sure you are always using protection.  The only way to be 100% safe from sexually transmitted infections and unwanted pregnancy is to abstain from sexual activity.  Information in this blog was found from Think About It.   ​

Finals and the Inevitable Snacking


By: Hailey Schminke, Culinary Corner Instructor


With finals right around the corner, it is important to start thinking about how to prepare for the dreadful amount of stressful days and sleepless nights in your near future.  Every college student knows that it is almost impossible to stay awake to study for finals without shoving your face with food, or for me even worse, procrastinate studying by stuffing my face.  However, the late night munchies don’t have to be a bad thing!  Your brain does need food, but the types of food you choose can really affect your studying, and even how you feel during the time of your tests.  So why not make a healthy study snack that will keep you energized and feeling full so you don’t keep snacking?!  Here are some helpful hints to curb your cravings for salty and sugary sweets during finals:

  • Eat a bowl of oatmeal, or something that contains oats. Oats take a while to digest, so they keep you feeling fuller longer. They also contain a lot of good carbohydrates to keep you energized!
  • Grab something crunchy…like carrots, apples, or nuts! Giving yourself something crunchy helps create more satiety when eating, and help you stop snacking sooner!
  • Put protein into your snacks.  For example add peanut butter to your apple.  Protein helps your body feel fuller for longer, which can also help omit some late night snacking!
  • Try snacking on healthy foods every few hours, instead of overeating large meals.  Snacking will keep your metabolism going and keep you feeling energized without having the over-filling “post Thanksgiving day” feeling!

When I study, my favorite thing to munch on is carrots and salsa! I know it sounds like a weird combination, but it has a great crunch from the carrots and is a lot better than crunchin’ on chips!  Little packs of baby carrots are great to keep in my refrigerator so I can just throw a perfectly portioned snack in my backpack when I’m on my way to the library to study!  I also always keep a pack of gum in my backpack to keep me chewing on something!  It’s a great way to satisfy my sweet tooth without going overboard on calories.

Studying for finals doesn’t have to be a pain in the butt.  Eating healthier choices for snacks can actually improve your mood while studying, and prevent you from the sugar crash that comes after consuming candies and energy drinks!  Nutrient dense foods like fruits, vegetables, nuts, and whole grains can help you feel better while taking your tests; unlike feeling sluggish after a night of eating processed junk foods.  Stay energized, keep munchin’, and snack healthy!

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