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      "body": "Ever have one of those days where you just don't wanna do anything productive? When it feels like a drag to drag yourself out of bed to get ready to face the day? I sure have been feeling like that for my workouts these past few days. Wake up, roll over, don't wanna get up. But I always feel better after going and dragging myself through the warm up and first set of my workout. \n\nEven on days that I really don't feel like going to work out, I try to make myself do it anyways. It helps with the emotional and mental stress or general down feeling that I have been feeling and it sure helps me get rid of any tension I may not even be aware of. \n\nAnyone else have these kinds of days? If so, what do you do to get yourself going and stay disciplined for a workout? Do you think of it as motivation, or just good ol' discipline? Any advice is welcome! \n\nStay strong, stay with it! Have a great day!",
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      "body": "The Memorial Day Murph is sort of a tradition on Memorial Day to honor those who have given their lives for our country. Here in the USA, Memorial can be a big deal or not really. Some people use it as an excuse to have a lazy day with a cookout, some people take the time to remember what Memorial Day is supposed to be about, and some do a combination of both. There's nothing wrong with spending time with family and friends, but we need to make sure we do not forget about our brave men and women who give everything to fight for freedom and the protection of our home. \n\nThis year, I was asked to do the Murph. Now, the Murph is a WOD (workout of the day) in honor of Lt. Michael P. Murphy, a navy SEAL who lost his life. It is a Hero WOD. It is likely the most widely known Hero WOD, though there are hundreds of others. Each Hero WOD is named in honor of a fallen hero. We do these WODs in honor of these brave men and women. \n\nSo, the Murph. What is it? It is a 1 mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, and another 1 mile run to finish out. All this is done wearing a weighted vest. The weight for men is 15lbs (I've also seen 20lbs) and 12lbs (I've also seen 14lbs) for women. \n\nI did the Murph with 8lbs for my vest. This was my first year doing the Murph, so it was pretty challenging. It took me a while, about 2 1/2 hours, so not very impressive. But, I did the best I could. I had to do assisted pull-ups because I can't even do 1 strict pull-up on my own, but I'll get there someday. \n\nAnyone else do the Murph? Any tips? I am also going to do a Hero WOD for the 4th of July and I plan on doing the 9/11 Memorial/Tribute WOD in September.",
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      "body": "Hello lovely people!\n\nI made a deal with my sister-in-law to do the Memorial Day Murph with her this year. For anyone who doesn't know what the Murph is, it is a Hero Workout of the Day (WOD) to honor Lt. Michael Murphy, a fallen Navy SEAL. This workout was one of his favorites and was named after him upon his sacrifice. You can read more about him here https://veteransfuneralcare.com/obituary/lt-michael-p-murphy-seal\n\nThe Murph WOD is a workout consisting of a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, and another 1 mile run while wearing a weighted vest (reminiscent of body armor). The vest is 20lbs for men and 14lbs for women. \n\n \nThis past month, I have been walking with a weighted vest on as an added preparation to my workouts for the Murph. While I know I am not strong enough to do the pull-ups, I will do what I can. This is my first year doing any sort of CrossFit style WOD. (I'm more of a traditional strength training lifter, but I digress). \n\nWhile walking on the treadmill one day, I was asked a question that got me thinking about perceptions of fitness and health in our modern society. I was asked \"Do you run with the vest on a lot?\" and my answer was no. And I will not run with it for the whole miles for the Murph, either. The reason for this is, while it looks totally BA and awesome, it is not super great for the low weight-bearing joints. \n\nWhen we run, there is tremendous pressure being put on our knees according to how much we weigh. This could cause damage in the long run, as one would expect from pounding the same joints step after step. While I have lost weight and can definitely run longer than before, I do not want to run with the vest on because I do not think my body is ready for that, nor will it be any time soon. Even after I reach my ideal weight, I will not want to subject my knees to that much of a pounding on a consistent basis. I would much rather only run with the vest on once in a great while. But that is just me, if you think your body can take it and you have the proper form and preparation, more power to you! \n\nThat being said, there are more factors to consider. Bone density, nutrition, muscle mass, muscle balance of the quads and hamstrings, and how a person runs are some of many factors that contribute to risk and reward when it comes to running with extra weight on. Once I have been training for a while and am down another 30lbs, I will probably consider more running with the vest on, but not for miles and miles at a time. But again, that's just me and my opinion. \n\nStay safe, stay strong, stay fierce. \nHope you all have a wonderful day!",
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      "body": "Peace @crystalbluerose\nInformative post. Thank you for sharing with the community.\nI would like to welcome you on steem and share this information with you.\nDo you know that partiko is a steem mobile application that can help you earn fairly steem power ? If you want to increase your potential to blog on steem ecosystem feel free to ask on my latest post.\nWarm regards.\n\nPosted using [Partiko Android](https://partiko.app/referral/oadissin)",
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      "body": "As a young woman trying to lose weight and get fit, I hear a lot of \"don't lift heavy weights, just tone\" and \"you need to do a lot of cardio to lose any weight\" and \"try not to get bulky\". I hear this from friends and some family members. But, in reality, lifting heavy weights combined with cardio is helping me get smaller. That's right, ladies, smaller. Not bulky, not big, not hefty, but smaller and leaner. Women are not naturally able to bulk up like men. Biology does not allow it without outside influences like steroids and testosterone supplements. \n\nI started my fitness journey at a body fat percentage that was probably close to 47% at my heaviest. I'm not a tall woman. I'm 5'2. I'm basically a Hobbit, guys. At my heaviest, I was just over 200lbs. That's not good when you're that short! It's been a journey trying to figure out what would work for me as far as nutrition and exercise, but my trainer and I have found something that's working.  Now (today actually!)  I am down 10% of body fat! Not where I want to be yet, but definitely getting there! I have lost 3% of my body fat in the past 2 weeks (the gym I go to for personal training has a body scanner, it's freaking cool! I can talk more about that if anyone wants to know more about it).\n\nAlright, so what does this have to do with women lifting heavy weights? Everything. I have been training with heavy weights (for me, the Hobbit) and I am losing fat like crazy! My metabolism is up, my energy is up, it's more interesting and satisfying than cardio (which I do and I still hate it). I am the strongest I have ever been. That is truly empowering. Physically, and mentally. \n\nI only do about 15 minutes of HIIT (High Intensity Interval Training) cardio a day and about an hour or so of lifting weights. Most of the time it's heavy lifting, but I do also do lower (not super low) weight and high reps, but the more I lift and the stronger I get, the easier it is to lose weight. It really really is. I also follow a specific nutrition plan that works for me. That is also very very important. (I can talk more about my nutrition plan later, too).\n\nI just wanted to share this accomplishment and a little bit of what I have been doing for exercise. Stay strong ladies! Don't be afraid to lift weights or learn how to lift weights. Dudes, encourage the women in your lives who want to get healthier not to be afraid of being strong. Encourage them to lift weights in addition to doing cardio. \n\nNutrition, Strength, Discipline, and Consistency.",
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      "body": "Welcome to the Steemit Community crystalbluerose your a Steemian now so feel free to explore your Steemit account we encourage sharing you can share when you're ready to bring out more of your creative ideas I appreciate you taking time out of your busy schedule to present this great post crystalbluerose awesome job once again thanks welcome and enjoy Steemian",
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      "body": "Hey guys! Today is my first day here! I was encouraged to create this account as a way to stay accountable on my fitness journey and to write about just whatever. I thought I’d give it a go. \n\nAs a young woman trying to get in shape, I find myself constantly being told what I should and shouldn’t do (as with anyone trying to get in shape). I’ve also been told NOT to lose weight because “you’re not fat, you’re perfectly fine” and “you’re pretty as you are”.  That might have been true, but I wasn’t fit to any degree. I wasn’t healthy. I wasn’t even attempting to be healthy. \n\nI used to call it my weight loss journey, but it has become much more than that. It is a fitness journey and a lifestyle that I’m now getting into and understanding more and more. \nI started about 16lbs ago. I’d like to get into more about what I’ve been doing, but that’s another post. For now, I just wanted to introduce myself a little bit. I am an avid weight lifter and would some day like to crush a watermelon between my thighs and deadlift the back end of my car! (Even if I only get it half an inch off the ground 😂). \n\nI’ll be posting enough to keep myself accountable and share updates on progress, set-backs, and the like. Any feedback would be appreciated!",
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