Save Our Water Series, Vol. 2: Sustainable Agriculture and The Importance of Supporting Regenerative Practices

In our first volume of the Save Our Water Series, we spoke about rain barrel production and the benefits on small gardens to big farms.  Today’s volume will illuminate the myriad of important information gleaned when researching sustainable farming, and what it can do to really save our planet.

We will begin by understanding what Sustainable Agriculture is.  In short, this type of farming practice keeps the greater good in mind. It protects the environment, public health, animal health and habitat, and allows us the ability to produce good food without hindering the next generations ability to do so.

Well what is GOOD FOOD? Great question. “Good” food, in my opinion, is local(the further it travels, the more preservatives have to be used), truly organic (get your round up out my face) properly fed (grass fed, or true omnivore diet for chickens because chickens are NOT vegetarian), non hormone or GMO enhanced (screw you Monsanto and the three headed , genetically modified horse you rode in on), FOOD grown or grazed in soil that not only is rich in proper nutrient densities and ratios, but also maintains a pesticide and herbicide free grade.

Let’s break down the difference between Industrial Practices and Sustainable practices.

Industrial Crop and Livestock Production

So basically, Industrial crop and livestock production uses a type of monoculture. What is Monoculture, you say? Oh, let’s let the experts explain.

“Monoculture is a common practice in modern agriculture in which large acreages of land are planted with one type of crop, usually multiple years in a row. Often such techniques are used to supply goods to other regions or countries. Monocultures deplete the soil and crops grown in this manner become more susceptible to pests and disease than those grown in a diverse crop environment, thus requiring larger amounts of chemical sprays (i.e. pesticides). Monoculture on animal factory farms refers to the raising of one type of animal (generally chickens, turkeys, cattle, or pigs) confined in densely packed expanses, often treated with hormones and antibiotics to maximize growth and prevent the diseases that would otherwise spread quickly through the farm. These operations produce much more waste than the surrounding land can handle, and the farms are associated with numerous environmental hazards as well as animal cruelty. The government calls these facilities Concentrated (or Confined) Animal Feeding Operations (CAFOs).”

Sounds AWESOME, right?

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This seems, to me, that they are operating under the notion that they are gonna treat everything like crap, just to “feed the world” chemically downgraded food that is low in nutrients, and high in toxic crap.

Sustainable Livestock Production

Farmers that use practices with sustainable focuses allow their animals to eat an instinctive, natural diet, to move freely on pasture, and to eliminate the stress and disease (hello no disease, no antibiotics needed…f*#%ing DUH) that a cramped environment produces.

People are led to believe that in order to feed more people, we must use genetics to produce food that can withstand drought, bugs, weeds, and weather patterns. That is just untrue in a lot of cases. Sure, the big companies take a hit in the wallet when these things happen, but to truly teach sustainable farming will impact our whole world.

“Regenerative Agriculture describes farming and grazing practices that, among other benefits, reverse climate change by rebuilding soil organic matter and restoring degraded soil biodiversity – resulting in both carbon drawdown and improving the water cycle.”

I cannot explain the benefits any better than Regeneration International can in their well researched list below.

A Global Shift to Regenerative Agriculture Can:

  • Feed the world: Small farmers already feed the world with less than a quarter of all farmland. > Read the GRAIN Report
  • Decrease GHG emissions: A new food system could be a key driver of solutions to climate change. The current industrial food system is responsible for 44 to 57% of all global greenhouse gas emissions. > Read the GRAIN Report
  • Reverse climate change: Emissions reduction alone is simply inadequate. Luckily, the science says that we can actually reverse climate change by increasing soil carbon stocks. > Read the Rodale Institute Report
  • Improve yields: In cases of extreme weather and climate change, yields on organic farms are significantly higher than conventional farms. > Read the Report by the UN Special Rapporteur on the Right to Food
  • Create drought-resistant soil: The addition of organic matter to the soil increases the water holding capacity of the soil. Regenerative organic agriculture builds soil organic matter. > Learn More
  • Revitalize local economies: Family farming represents an opportunity to boost local economies. > Read the FAO Report
  • Preserve traditional knowledge: Understanding indigenous farming systems reveals important ecological clues for the development of regenerative organic agricultural systems. > Read the Action Aid Nepal Report
  • Nurture biodiversity: Biodiversity is fundamental to agricultural production and food security, as well as a valuable ingredient of environmental conservation. > Read the Report
  • Restore grasslands: One third of the earth’s surface is grasslands, 70% of which have been degraded. We can restore them using holistic planned grazing. > See the Evidence
  • Improve nutrition: Nutritionists now increasingly insist on the need for more diverse agro-ecosystems, in order to ensure a more diversified nutrient output of the farming systems. > Read the Report by the UN Special Rapporteur on the Right to Food

We Can’t Afford Healthy Food

This is a legit concern as health food stores are quite pricey when it comes to organic food. Finding your local farmers market (yes, they have them in cities all the time) or finding a crop sharing organization such as Agriberry here in Virginia and Maryland, helps keeps the cost of truly organic farm fresh foods down.  It also provide the added benefit of having your family eat what is in season, which requires less industrial farming interventions.

 

In small towns, like ours here in Virginia, farmers markets supply these local farms a venue to sell the fruits of their hard labor. We utilize these markets for produce, and have a gone in for several years on purchasing a cow sharefrom a local SUSTAINABLE farm here in Orange, VA called Renewed Pastures Farms.

Farmer’s Market Setup

The owners, Jason Goforth and his wife, invited the family and I to tour the farm and see exactly what the farm does to remain sustainable. We could even see how the cows live and graze if we wanted to!

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‘Sup, Jason?!

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In the health food store, a pound of Grass-fed meat is roughly $6-$8 depending on the store and the company. Over time if you are an avid beef eater like we are, the tax, price for gas for the trip, the packaging, and price fluctuation in the market adds up quickly. So, we do a cow-share with some friends of ours. We get 1/2 a cow that is cut to order and will last us roughly 8-12 months. At less than $8 per pound, we get filets, flank steaks, London broils, and even or ground beef allotment for a STEAL compared to grocery store. And Jason delivers it right to our deep freezer!

So we have local (within 100 miles), preservative free (freezing is their only method), and true sustainably farmed meat that our family can rely on for an unbeatable price.

How can we NOT afford that?

*** Check out this PDF on Grass-fed Cow Market News.***

The simple truth is this, we have to support our farmers who work their butts off to uphold truly sustainable farms. They rely on us to purchase their products, be it produce or meats, in order to keep their higher standards up. So let’s get out there and support our local folks!

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The Tale of the Contaminated Pool

My family and I just had a wonderful camping week at the beach. The sun, swimming, tiki bar (what what?), and nights by the wonderful campfire with extended family were all relaxing and rejuvenating.

We reflected on the the fact that the only things we took away from camping were wonderful memories, big smiles, sun-kissed skin, and a better understanding of a need for personal space.

“Well,” we thought. “That one day was weird when we had to leave the pool because it had been contaminated.” We had just thought some kid (even though “it” happens, amirite?🤣) had pooed, which is awful in and of itself. But what it turns out to be, oh, is much worse.

Resuming daily activities Monday morning is when I quickly realized that sunsational vibes were not the only thing we brought home with us.

Phone rings: 10:00am

“Hi, Mrs. Wright…….little #2 has HEAD LICE and needs to be picked up immediately”

<Screech screech screech horror movie noise>

Those who really know me understand that I have an incredible visceral repulsion and hair-trigger panic button when it comes  to flying insects and now also to tiny creatures you can barely see that latch on for dear life and suck your bodily juices for sustenance.(Is that too graphic?)

I panic. BIGTIME. We’ve never had lice in our house before!

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It’s coming from INSIDE THE HOUSEEEEEEEEEEE

I immediately stop my work and go to get her, all the while assuming I am going to pick her up and she’s going to be covered in these horrible blood thirsty pests.

A little History with my bug hysteria can be explained in the flea “epidemic” of 2015 when my dog had two fleas. I assumed the whole house had been taken over and went a little nuts and replaced all our carpets and our couch, bought a Dyson cordless and vacuumed six times a day. Totally normal behavior…

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So, I vow to go immediately home, burn all clothes, shoes, beds, pillows, couches, carpets.

“That won’t be enough. The whole house will have to go up in flames. BURN IT DOWN”

So instead of going back down the road of epidemic, I reassure myself that I should assess the situation first, then react. High fives for rational thought.

Restoring my wits, I remember the thousands of other parents/kids/humans that have dealt with this issue in the past. And I got a lovely suggestion from our daycare provider (who was an angel and bagged two to educate me since this was our first time dealing with it) for a service we have here in Virginia called “The Nit Fairy”  They searched for, treated, checked me and my daughter and scheduled a follow up with us! I paid for it….$300 to be exact…but the peace of mind that someone did a thorough job in finding them and treating them while teaching me what to do step by step feels priceless to me. Hopefully y’all have this in your area as well! It’s worth the search.

Now…..the aftermath. As soon as my son and husband get home, they are checked and treated. I use the OTC RID lice treatment on both, and vacuum and spray all carseat heads, and regular seats, seat belts, bike helmets with the home spray included in the kit.

Now, we wait….

24 Hour Report: So far so good. All have been checked several times with combing twice.  Bug and egg free for today.

1)Mental itching and feeling of bugs all over level: expert.

2)Shampoo game: on point

3)House cleaning status: laundry done, things bagged and tagged, brushes/toys/ shoes drowned for two hours and counting.

What Do I Do Now?

I am not going to lie to you, looking through photos to show you what one of these things looks like made me throw up in my mouth.

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HOWEVER! For the sake of me never wanting YOU to have to question “what the heck do I do?” upon the words “Mommy/Daddy, my head itches.” arriving at your door, here is a guide on what to do:

Step one: Saddle up, you’re riding this suck fest for two weeks plus.

The average lice egg takes up to a week to hatch. Meaning, if you don’t get the nits (lice eggs) out, you’ll have a brand new harvest in a weeks time. You’ll have to go through the WHOLE rigamaroll again if they go unnoticed.

Get a treatment kit either OTC, call for a prescription from your pediatrician on what they recommend, or go to a place like I did that treats you there. To decide, think about how you feel about chemical OTC treatments versus using an oil based solution such as a blend of Rosemary and Tea Tree Oil in a carrier Olive Oil.

Step Two: Treat yo’self and your WHOLE FAMILY

Get enough kits for your whole crew. Even if you don’t SEE anything on them, chances are there at least one. After you treat, wait seven days and treat again.

********Always follow the FULL instructions on how to treat in the pamphlet. Better yet, call your doctor and ask them!***********

This Comb is pretty legit as a replacement for the normal comb! Not necessary, but made me feel like I was doing more to alleviate my irrational tiny bug abhorrence.

Step Three: Housekeeping Diligence

The second most important step is to be violently and insanely diligent with cleaning up anything that anyone treated has touched in the last two days before finding the, gulp, infestation.

Wash: All clothes, sheets, pillow cases, hats, princess dresses, gloves, blenders, miniature schnauzer-doodles, goldfish… I don’t care ….WHATEVER THE KID(s) or y’all HAVE TOUCHED, wash it in 130 degree water. High heat for 20 minutes and roast the little things.

Dry Clean: Anything you cannot wash at 130 degrees and put on HIGH heat in dryer for at least 20-45 minutes, should be dry cleaned. Comforters, pillows, dragon pillows, fort roofs, fort sides, fort anything.

Bag: Anything else such as toys, tiaras, magic wands, and seal it for FOUR weeks in a bag and shake it like a polaroid picture when you take it out before use.

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Vaccuum: Everything. Everywhere. All the time. Carpets, floors, couches, mattresses, headrests and car seats, your desk, headboards on bed. Just get an iRobot and call it a day.

Step Four: Pete and Repeat.

You know the old joke, “Pete and Repeat were on a boat. Pete fell off, who was left?” Yup…..basically you can clean and wash and vacuum for as long as you want. But everyone needs to be checked daily until you see no more lice or nits. Up to two weeks after last treatment. If you still see lice or nits after the two treatments, get your butt to a doctor cause you’ve got a superbug.

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You could also just shave your head if you want. Believe me, in my initial freak out mode I told the day care provider that I was going home to shave everyone’s head. I mean, why not?

Please Share what has worked for you and your family to rid yourself of these evil effers that can hold their breath for TWO HOURS under water. Unless you say Powdered Sugar is delicious and the lice hate the sugar. (name that movie??) download (8).jpeg

<Kristy mumbles “holding their breath for two f$%king hours?” BLEEECCCHHHH >

Hope this helps you not to freak out like I did. Do as I say, not as I do:)

48 hour report: One sluggish bug found……Repeating steps above….AGAIN.

Godspeed good soldiers…

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Frugal Friday: Drugstore Cosmetic Finds

Ever had that feeling when you find EXACTLY what you want at the cosmetic counter or drugstore for way less than you thought it would cost?

No?!? 

Ok, so we usually don’t either. But oh man, when it happens…

Cosmetics shopping is one of those things that somehow seems to constantly disappoint. All that money spent, and everything fits in a bag the size of my socks?!? Great

Every. single. time.

Yet, in life, and this world we live in, there are plenty of things worth stressing over. (See Wednesday and Thursday’s posts if you need reminding.) Make-up just isn’t one of them. So when that $40 mascara dries out in a week, or when your toddler drops your fancy mineral powder (worth more than their whole outfit) and it decorates your bathroom floor?? Fughetaboutit. We got you. 

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Here are the Lockers to Littles’ tried-and-true, best-ever drugstore cosmetic finds. No disappointment, and no stress necessary in the case that toddler-cosmetic-sabotage should occur. (Well, no financial stress anyway. Good luck cleaning your tile… and your toddler for that matter.)

Christiana’s Picks

Maybelline Tattoo Studio Waterproof Eyebrow Gel

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Maybelline Tattoo Studio Waterproof Eyebrow Gel, $10.99

True story, I have only been using this product since the beginning of this summer, and I have already been asked about it more times than I can count. In short: you apply the tinted gel to to shape and color your brows for a natural looking, perfectly groomed, smudge-proof brow that legitimately stays put. Period. All day, in the pool, on a long run, or at the beach. Seriously, this stuff is amaze-balls. Eyebrows on fleek all summer long. Poolside mojito please! 

Jergens Natural Glow Instant Sun

Tan Foam
Jergens Instant Sun Sunless Tanning Mousse for Body, $12.99

As an active mom and outdoor enthusiast that still likes to get dressed up every now and then, this sunless tanning mousse has saved me from more than one serious fashion faux pax. I run (a lot) and as of late, most of it is outside in the summer sun. So despite my best sunscreen efforts, my racerback tan line is bad. news. bears. This miracle foam has literally taken my tan lines from sports bra to off-the-shoulder-black-tie in minutes. No messy slow-drying cream, and with an instant tint there are no streaks to fear. For only $12.99, I am a big fan of evenly bronzed décolletage for this summer’s return of the the off-the shoulder trend!

L’Oreal Telescopic Carbon Black Mascara

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L’Oreal Telescopic Carbon Black, $8.44

This little guy has been my go-to mascara for YEARS now. Every so often I get lured into trying a new fancy-looking mascara (that typically costs a LOT more) and I have yet to find one that compares to the clump-free, perfectly black, lengthened lashes I get with this product. At under $10, it has been and will remain a very affordable and permanent staple in my bag!

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Annie’s Picks

Dr. Pepper Lip Smacker

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This little bit of magic came out at some point in middle school and I have never found a chapstick with better natural color and artificial taste since. It gives just a little rosy red tint. Thank you also, Snapchat, for making the rest of my face as nice as my Dr.Pepper tinted lips.

Maybelline MasterPrecise ink Metallic Liquid Liner

Maybelline New York Master Precise Ink Metallic Liquid Liner, Black Comet, 0.06 Fluid Ounce

I took this with me on vacation to a wedding in Hawaii where I knew there would be swimming and sweating followed immediately by dressed up events. It did not budge, my eyes stayed glam through the whole day and night. It then washed right off with my (super awesome Nerium) facewash when I was done.

Revlon ColorStay Overtime Lipcolor

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Revlon ColorStay Overtime Lipcolor, Stay Currant, $10.49

Don’t we all want pretty, perfectly shaded lips that last through long work days, evenings of mommy-kisses, and dare I say a date-night?! Let’s get crazy, people. ColorStay Lipstick actually stays! Between patients and parenting, this doctor mom appreciates a lip color that only needs to go on once. Work smarter, not harder! (Even better, you can get it on the cheap!)

Margo’s Picks

NYX Under-Eye Concealer for Dark Circles

If you have olive-toned skin like me, one of the things you might battle is under-eye darkness.  I have found that sometimes the only thing I need to walk out the door is GOOD under-eye concealer, a bit of mascara and some lipstick.  But, not all under-eye concealer is created equal!

In comes NYX.  It’s usually between $5 and $6, it’s in a teeny tiny container, but it will last for a LONG time.  It covers well and comes in awesome natural colors.

Revlon Matte Lipstick

See Annie’s above pick that’s Revlon ColorStay Overtime Lipcolor?  I use that AND this Revlon Matte Lipstick together.  Why, you ask?  Because I love the staying power of the ColorStay, but I want a matte color.  So, I put the ColorStay on first, and then, while it’s still wet, I overlay the Matte Lipstick in my favorite color.

Voila!  It stays ALL day (no lie) and it’s the color style and type that I like best on me.  (Make sure you let it dry thoroughly before eating and drinking, though, otherwise, you’ll get it on your cup!)

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That’s a wrap! Your wallet and killer summer looks thank you. Happy Frugal Friday from the LtoL crew!

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Kristy, Au Naturale: Survival in the woods, aka tent camping with kids.

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Camping is one of those activities that our family has always enjoyed doing together. Being in nature, grounding ourselves, and slowing down for a weekend has been really effective in helping us reconnect and bond when daily  life seems so busy. We camp with extended family as well, which, for us, has always been an amazing time.

Our camping journey started in a tent for seven people. There were only two of us and a puppy, so that made it roomy and doable. Our spacious luxury camping getaway quickly became a cramped space when we had our first kiddo.

When little #2 came around, that seven person tent turned into a giant canvas bag of emotions!

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So, we bought a Pop-up.

 

Now at least we had a roof overhead, a stove, and heat and air conditioning!

“What a step up!” we thought until even that became cramped with “baby stuff” and then the space above began to feel like more like this…

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Our camping nights started to become very very difficult. It was almost like going back to newborn stages for the first two nights every time we took a trip.

8 pm: Honey, the cloth diaper blew out, we need to go to bathhouse to hose the baby off.

10 pm: Mommy, I have to potty

Midnight: Dangit, now I have to pee

1am: diaper leaks onto mattress

3 am: Mommy I have to potty (again)

Suffice it to say, we…never…slept.

Now that we are GLAMPING it up in a tag along trailer with a bathroom, queen bed, and kitchen, I can look back and give a list of all the things necessary for tent camping with tiny kids. (If you’re not wanting to totally give up on it like I admittedly did)

Kristy’s no bull survival guide to tent camping with kids:

A large tent: 

Don’t want to pay $250 for a large WATERPROOF tent? Well, sorry Charlie, you’re gonna be cold and wet in a cheaper one. They can leak, not hold up in the wind, and have a tendency to be crackly and loud when the wind does blow.  Better investments equal better experiences in my opinion. This tent is big enough for your overnight bags, the essential change of clothes needed for any accidents, and extra towels/wetbags for any messes or laundry. Dew will make everyone damp and miserable even if you’re not rained on while camping.

A Sleeping Pad

Content_Team_081417_71478_Choosing_Sleeping_Pads_lg.jpgIn addition to a specific sleeping bag meant for outdoor slumber, you’ll need a buffer between you and the ground. TRUST ME, even if the beautiful weather during the day is warm, the ground at night gets cold! Putting a pocket of air between you, your littles, and the ground can help insure a better night sleep for you all. You can also use a camping pad, or an air mattress (but good luck trying to get the kiddos to sleep when you’ve basically just blown up a bouncy house in a tent!)

Pillows

One of the things people don’t usually think of, is how bulky pillow can be in the car ride and especially in a tent. They make specific camping pillows that have their own cases for storage when you’re out and about during the day and need more room in your tent to move around.

Proper Footware

What shoes you will need for your kiddos depends on time of year, and typography of your campground. We usually do a water based (crick, creek, or lake) campground so our kids can explore, fish, and collect shells and rocks. So we select our favorite Keens that can be amphibious. They are also great on hiking trails that aren’t too rocky. You’ll want an option that’s easy to slip on and off for those bathroom breaks.

Fire Utensils

Whether you’re roasting hot dogs or marshmallows, let’s be real…who knows who has let their dog pee on a stick nearby! I usually resort to bringing my washable Roasting sticks for all things S’mores related.

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For fire stoking, do yourself a favor and have a proper set of fire gloves incase you need to adjust any logs or one goes astray.

For cooking, we use this adjustable tripod that cooks veggies, meats, and will even toast bread right over the fire! It breaks down and goes right back in the box as well for easy traveling.

Lighting

You’ll obviously need flashlights for when you’re walking around at night. We always have these solar lamps hanging around as well, for use inside the tent as well as around the site itself. Kids and adults alike do well with headlamps as well. Just make sure you teach your kids not to shine it at your eyeballs.

Snacks

Overestimate the snacks you bring – basically double what they would go through at home. Pick things unlikely to melt/squash like nuts, dried fruit, whole grain crackers and peanut butter, etc…. One of the worst possible camping situation is running out of food. While you’re at it, pack yourself some extra adult beverages.

Cooler packing hack: Prep ahead of time by freezing water bottles, juice boxes or pouches, and squeezable yogurts. Use these along with ice packs and bags of ice. These will keep things cold in there for longer and also be nicely chilled when your kiddos or yourself want to eat them.

And the Piece De La Resistance

The Toilet Tent

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I cannot stress to you enough how important this little bugger is. You think, “Oh, we are camping, there’s a bathhouse right there that I’ll walk to” or “I’ll just pee in the woods cause I am woman hear me roar!”

Awesome thought. Really, it is.

HOWEVER, 9 times out of ten when your kid wakes up, you wont want to trek the 100 yards to the actual toilet when they are freaking out about the dark walk or first thing in the morning when the entire campground is sleeping and your kid is screaming that they have to go.

This tent is taller as well, so you can change in it without the hassle of ducking, if you’re tall like my family.

Putting The Fun in Family Time

We like to stay at campgrounds with lots of activities. Crabbing on piers, shark tooth treasure hunts, easy hiking, wagon rides with water balloon fights, splash parks, gem mining, local watering holes and breweries with picnic style seating can be all great things to look for. When hanging fireside, though, we always love to add magic to the experience of being outside and away from home as a family.

These amazing fire color packets change your campfire into a magical rainbow of colors that can spark the imagination of even the curmudgeonist of curmudgeons.

I hope this helps some of y’all get your family out and exploring your area or surrounding areas in order for more tiny humans to learn to appreciate and love this earth that sustains our lives. I know I am awed by the majesty of its landscapes, and weather patterns every time we go.

Oh, and no light pollution of rural campgrounds equals amazing star gazing! (Throw in a little romance for you and your partner as well!) Or some educational constellation spotting with your science kid! (There is an App for that)

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Night breezes seem to whisper “I love you”

 

Kristy, Au Naturale: Making Fitness Fun Wherever You Are

Alright Alright. I have waited long enough to talk about it. So let’s do it. Guess what? I Crossfit. And what’s the first rule of Crossfit?

               Always talk about Crossfit.

And boy, oh boy, did I ever uphold that rule! I’m pretty sure people ran for the hills when they saw me coming because, “She’s gonna tell us how many pull-ups she did yesterday”

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Yup….that is exactly what I would have done;) But now, I have learned the power of balance and FUN in adapting workouts to fit into the life of all that wish to have fitness be a priority in their lives.

It seems about time that I share some of my hubs’ and my favorite Crossfit Workouts. I do this so you can know that not only is Crossfit for everybody, but it can also be adapted and scaled down for every BODY. 

I’ll give y’all (that’s right I am a Virginian) two versions for these adapted workouts. The first version will be the Crossfit prescribed workout. The second will be adapted for the at home motivated fitness junkie.

You should of course only do these if you know you are medically safe to do so – if you’re not sure, ask your healthcare provider. And for Pete’s sake, use good form!!!! Not sure what good form is? Invest in a few personal training sessions or CrossFit Gym sessions (you might just get hooked like me).

Kristy’s Most Favoritest Crossfit WOD Ever

“Annie”

download (5).jpegWhat you’ll need: A jump rope and a yoga mat. Oh and some Chamois Butter  just trust me and buy it. High Reps=hello sit-up chafe. 

Oh and also if you’ve had kids……..These little life saver Poise Impressa protection things are Ah-May-ZZZING protection for those 150 reps of jumping. And yes, you will probably pee on yourself if you aren’t using them, let’s all just be real.

The point: We do these repetitions on a metabolic conditioning scale. The way it works is the clock starts, and you want to get in 50 reps of double unders then sit-ups. Then, you do 40 and 40, 30 and 30, and so on…..FOR TIME.

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You said do what?

Don’t have double unders? No problem, just triple the amount of single unders (standard jumping rope) you have to do.

50-40-30-20-10 reps of

Double unders

and sit-ups

Annie at home”

What you’ll need: Your body and a yoga mat

50-40-30-20-10 repetitions of:

High Jumps

and Sit-ups

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Record your time. And repeat in a couple of months and see if you can can get a faster time!

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My Husband’s Choice

“Nancy”

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We are back into the METCON here, but this sort of run/weight training is amazingly efficient in reaching your anaerobic thresholds. Threshold meaning the point when you “feel the burn” but you keep moving through anyway, fighting the urge to quit!

5 Rounds for Time:

400-meter run (roughly a quarter mile)
15 overhead squats

Men: 95 lb (with weight plates and a barbell)
Women: 65 lb (weight plates and barbell)

Crossfit.com explains this workout of the day, or WOD, perfectly.

“This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.”

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“Nancy at home”

What you’ll need: A 1/2 mile route and free weights (you choose the load)

NO weights?

Find a heavy object in your house or use your baby/toddler for Mom/Dad-ercise!

5 rounds for time of:

1/2 mile run

15 air squats

OR

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OR 15 baby thrusters (shown below)

These are some fun ways to “dip your toe” into the world of High Intensity Interval Training to see if it is for you. But trust me, it is.

Enjoy rocking out and sweating massive amounts of High Intensity Awesomeness!

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I mean, who can argue with that?

“The Days Of Our Lives” The Power of Emotional Freedom

I spent time today talking with a dear friend, a sister in spirit if you will, who recently broke her ankle. After bringing her breakfast, which was subsequently eaten by both of our kiddos, we got to talking about praying and how we need to do more of it to attract the things we want. We spoke about being frustrated with jobs, social relationships, the diseases and illnesses that are just unfair, etc., and something she said hit me like a ton of bricks. I’m paraphrasing here, but she said to me,

“Shouldn’t we assume that people have positive intent?”

It occurred to me in that instant.  In ALL of the changes that I have been making mentally and physically, in all of the relationships that have ebbed and flowed over the past couple of years that have caused I thought have caused me pain, have been because I forgot to remember that most people are inherently good.jim-carrey-duh-meme.jpg

I was assuming, based on words or behaviors of those around me, that I was not worthy of being nurtured as a friend. I basically lost my faith in my ability to even be a good friend, and therefore, lost my faith in the excitement of new people.

This led me to a philosophy my mother and I have talked about for years, that I manage over and over again to forget.

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The Four Agreements is a book written by Miguel Ruiz that takes folks on their journey towards true personal freedom. It explores

“..self-limiting beliefs that rob us of joy and create needless suffering”

One of the keys to personal love is to follow these four simple rules in all moments of your life. It will help avoid at least some of the “triggers” that inspire the downward spiral of thoughts and emotional suffering.

Be Impeccable With Your Word

For lack of a better explanation, we must speak with integrity. This means avoiding gossip, or negative self talk. It also involves building others up, which will in turn provide you with the language and tools to build yourself in the same manner.

DON’T TAKE ANYTHING PERSONALLY

DING DING DING. If I had a freaking magic button that could help me grip onto this notion, there is no limit to the price I would pay for it. This is where in the above conversation, I realized that I had totally failed. Not only had I chosen to take almost EVERYTHING personally from some people, I have also been taking things my children have said/done personally as well. And digging further, taking my SELF talk as truth. (What a mess) My personal key to emotional freedom is making THIS agreement priority in the practice.

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Don’t Make Assumptions

If you do not understand something or someone, be it their behavior, words, actions, heart, mind, anything, ASK THEM.  To avoid miscommunications and misunderstandings that don’t serve us, it is imperative that we feel brave enough to communicate in the first place. In order to not be the victim of suffering in your own mind, open your words and your heart to rid it of sadness and drama. After all, imagination is usually worse than the reality.

Always Do Your Best

My take on this agreement is that if we go forth in our day to do the best we can with all things, than any judgements coming from others or yourself are utterly unnecessary. This will vary from day to day of course, but we must remind ourselves that we are only playing with the hand we are dealt, and all we can do is face it one day at a time the best we can. Be proud of yourself, and know that we are all walking our paths.

It was in the realization that I had spent so much time not speaking with integrity, taking everything personally, not communicating effectively that allows me to understand my perceptions, that I honestly was not living my best life.

Dovetailing on Annie’s summer reading list from yesterday, The Four Agreements is my first choice read to finding a path that supports emotional freedom.  Having something everyday to remind me of these four agreements can help me, you, anyone, live a life constructed around that liberation.

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Challenge yourself everyday with honoring these four. Set reminders, put up post its or wall art, wear empowering jewelry. Hell, get a tattoo if you want! Let’s choose to live a life lifted by empowerment of self and others.

Will you join me?

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Kristy and Christiana’s Friday Guide to the Royal Wedding Couch-gate

I mean, who over the age of 30 hasn’t thought, at least once, that  “All Prince Harry or William has to do is meet me. We’ll fall in love, and I’ll be a real PRINCESS”?  We know as sure as there are biscuits at tea that we have. We all watched them grow up and witnessed the loss of their incredible Mother, Princess Di. We all fell in love with them and wanted to be there for them in those moments. It never mattered which one, we were in it for the long haul. We just KNEW that one of them would fall in love with an American girl. Knew it, knew it, knew it. (We were always on team Harry, for the record.)

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And boy, DID HE! Meghan Markle…(“Marks”, can we call her Marks? I think so.) I mean look, even we are in love with her! Not only is she eloquent and beautifully spirited, she’s also a badass brave advocate for women! She’s INCREDIBLE! Annie said it best, “our only problem with her being princess, is that SHE CAN’T RUN FOR PRESIDENT!” Come onnnnn Marks. Killing us.

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Windsor Castle, the Royal residence at Windsor in the English county of Berkshire and the 2018 Royal Wedding venue

So ladies and gents, it is upon us. The world-wide shattering of hearts that shall happen this Saturday at midday in Windsor. The last single royal gets hitched, and simulatensouly crushes all our hopes and dreams of Kristy Wright, Princess of Wales. (cause we know all of you were rooting me on)

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The official invites, image via HuffPost (since ours was misplaced)

Something clearly went awry and our invites were seemingly lost in the mail. So what shall we do to celebrate? Well, Christiana and I will be waking promptly at 4am to make a pitcher of mimosas, strap on obnoxiously large hats, partake in scones and crumpets, and roll that live wedding coverage. Who are we kidding, we have kids, we’ll probably be up anyway because…what is sleep? And how can we even be mad? He’s marrying the freaking MARKS!

Sound like your bag? Well hold on to your crumpets, people. Here’s what you need to know to get your princess on TOMORROW MORNING. Call your friends. Buy bubbles and OJ. Premake (or buy) your scones, crumpets, and whatever other British breakfast tickles your fancy.  We want to support having tea, but at 4 am, let’s be real. We’ll be fumbling for our coffee. Sorry, Harry.

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Coverage begins at 4am Eastern time. (Sorry, you guys on the west coast are screwed.) Guests arrive from 9:30-11 London time and Prince Hot Ginger (“PHG” if you feel me) arrives at 11:30 (6:30 am eastern), so you best be watching by then. The ceremony starts at noon, followed by the carriage ride around Windsor from 1-2. Husbands, get on board. This is like the longest and classiest tailgate ever, just deal.

We’re rolling out these blueberry scones per Sally’s Baking Addiction and attempting these crumpets from the Beeb. (Thats the BBC for the layperson). Also, it’s been reported that the queen mother has a glass of Champagne every day, so I feel obliged to include some bubbly mimosas in this royal feast. You know, for Liz.

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Photo Credit: Getty Images, Town and Country Magazine

Royal protocol also dictates hats for you ladies. (I don’t care if you are still in your pajamas. Look, I don’t make the rules!) Don’t you remember all the crazy hats that turned up at Will and Kate’s wedding?! (Like “nooooo Beatrice and Eugenie!”) The hats were really almost more famous than the swath of international celebs. Learn more about appropriate headwear in this video from the Washington Post.

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Speaking of celebs, be prepared to keep your eyes peeled for the Duke and Duchess of Cambridge (AKA Will and Kate – new parents to baby #3, woop!), the Beckhams, Elton John and maybe even the Clooneys.  So put on your hat, pour yourself a good pot of coffee, serve your warm crumpets and have yourself a merry Royal Wedding Couch-gate. We’re all rooting for you Marks! Cheerio!

P.S. Follow us on twitter @lockerstolittles for a photo recap of said couch-gate.

 

18835945_10103938084553859_8628446883750688728_nKristy is a married mom of 2, doula, massage therapist, and dedicated crossfitter with a passion of healing the human body and mind in Virginia, and closet anglophile. She co-wrote this with Christiana, the unofficial authority on all things Royal.