empowerment in the age of complacency

English: Royce Gracie

English: Royce Gracie (Photo credit: Wikipedia)

Welcome back, if you have never read me before, let me fill you in a little bit. i am a 23 year veteran of the military, with multiple deployments where bad people prove their displeasure in Americans by shooting at them. I am married to Legend, my rock and we have MonkeyHead and Bubba, plus 4 dogs. Those girls are the light of my life and both are totally different people. Bubba is loud, outspoken, and has her daddy’s calm temper and quiet voice and personality. (<-sarcasm) MonkeyHead is introspective and a million times smarter than I am, she doesn’t believe in the victimization of woman, or the need to use sexual images to sell music. She has read all the Harry Potter books, except the last one, and the best way to punish her is to not let her read at night. She is also only ten, having standards, morals, and being an individual at the peak developmental phase for mean girls is not an easy road. Daddy’s answer is to choke them out, Legend does not agree, what we agree in is empowering our children to stand up for themselves and others, speak their mind and that the most important choices we make are the ones we make when no one is watching.

The Gracie family has been around for years since before UFC, Pride, or even Ken Shamrock. Confidence is key in life, if you don’t know how to instill that trait in your children, that is ok, find someone to help you. You ask Legend, I don’t know everything and am fast learning i can’t do it all my way, to many cracks in my foundation at an early age, and the mortar only covered them up, not filled them in. Don’t rest on the complacency a 60 inch tv can bring you, engage with your children, love them empower them, and find help somewhere besides Dr. Spock, he was wrong and our children today are paying that price.

Hey!!! get back in your glass houses!!!

If you know me, you know I love me some crossfit, I’m not super good, or built like Rich Froning, but I love helping people get started and making my old fat butt complete the reps, rounds and movements.

We all have two choices in the gym; move weight, or move your mouth. I’ve lost 15 lbs, and my staff more than that, if you can do it, and you want to do it, DO IT!!

 Lee-Ann is a role model and a sledge hammer to every excuse your fat office mate has about why  they can’t go to the gym, or for a walk, or put down that 5th donut….

Should Pregnant Women Be Weightlifting?

By  | Healthy Living – 6 hours ago

Facebook/Lee-Ann EllisonExercise is essential for a healthy pregnancy, but one photo of a pregnant woman weightlifting has ignited a fiery debate on how much pregnant women should sweat. 

More on Yahoo Shine:Bodybuilding’s New Breed: Tanned, Toned, and Over 50 

Lea-Ann Ellison, 35, a stay-at-home mom in Los Angeles, is eight months pregnant with her third child and attends regular CrossFit classes at her local gym. Last week, Ellison emailed the company touting her success on the workout and included a photo of herself lifting weights. A few days later, the company posted the photo on its Facebook page, triggering an outcry on social media. Ellison received thousands of comments — many of which were negative — on CrossFit’s and her own Facebook pages, through several media outlets, and in email.

More on Yahoo: Exercise Is Not Likely to Be Your Ticket to the Weight-Loss Express

“This is why CrossFit is horrible. No one knows what they’re doing. This is a good way to lose your baby,” wrote Facebook user Evan Kennedy, a physical therapist. Andrea Hatfield wrote, “I do not find this impressive at all. No one would post a picture of themselves drinking a beer while eight months pregnant. Risky behavior while pregnant is no laughing matter.” And Amanda Strippel wrote, “Sorry lady, not safe. Baby first, sanity second.”

However, Ellison had her share of supporters. “I’m six months pregnant with triplets and am still Crossfitting as much as I can,” wrote Carol Metzger Bolliger. And Melissa McCarty wrote, “I’ve had four kids and pregnancy isn’t a handicap. It isn’t an excuse to ‘slow down’. You know your limits and obviously she’s doing exactly what her body allows. Great job mama!”

Lea-Ann/FacebookThe benefits of exercise during pregnancy are long proven: increased blood flow and energy, sounder sleep, and the release of endorphins (mood-boosting hormones). And one recent study published in the British Journal of Sports Medicine found that exercise reduces the risk of having a baby with a high birth weight and of having a cesarean section. However, many doctors point to pregnancy exertion as the cause of cervical problems and preterm labor, and public opinion is divided on whether women who continue to hit the gym during pregnancy are selfishly harming their unborn babies.

“I was really shocked by the reaction to my photos since I’ve always exercised during my two previous pregnancies and doctors have assured me that my routine is safe for both myself and my child,” Ellison tells Yahoo Shine. “However, the minute thephoto was posted online, I received an onslaught of comments from men and women telling me that pregnancy is no time to be tough and that I’m vain and selfish. It’s surprising that something I’ve always done — and consider normal — is shocking to so many people.”

Ellison’s routine of choice is CrossFit — an hourlong high-intensity exercise program that focuses on core strengthening and conditioning. It incorporates Olympic weight training, aerobic exercise, and gymnastics, using barbells, dumbbells, tire flipping, kettle bells and medicine balls. CrossFit is controversial — according to a story published in the Guardian, in addition to the already-strenuous training, the competition between participants (classes are small and intimate) lead many to overexert and collapse on the floor from exhaustion.

Despite the photo of Ellison that’s caused so much uproar, she says she doesn’t lift heavy weights. “I did lift weights for my maternity photo shoot but only 35 pounds,” she says. “The most I’ve lifted while pregnant is 65.” An avid exerciser, Ellison bought her first gym membership when she was only 16 years old. “I was really skinny and wanted some curves, so I started running and lifting at the gym,” she says. Soon, Ellison’s love of fitness snowballed and she began mountain biking, trail running, weight lifting and entering amateur fitness competitions. Two years ago, she discoveredCrossFit and never looked back.

Ellison begins each day by cooking breakfast for her son, 8, and daughter, 12. Once the kids are off to school, she eats half a cup of oatmeal with coconut oil and cinnamon, followed by a three-egg omelet with avocado and black beans and a protein shake, before heading off to CrossFit class.  Lunch usually consists of a grilled-steak salad or chicken with pasta, and dinner is another lean protein with vegetables and rice. She satisfies her rare sugar cravings with small amounts of dark chocolate.

“I used to take CrossFit classes five days a week, but lately, I’ve scaled back to three times,” says Ellison, who has gained a healthy 23 pounds of pregnancy weight. “What bothers me most about all this backlash is that there are so many pregnant women who eat poorly and don’t exercise at all during their pregnancies. There is an obesity epidemic in this country. What about that?”

According to Steve Goldstein, M.D., professor of urology and gynecology at New York University (he is not Ellison’s doctor), she seems to be on the right track as long as a medical professional is monitoring her routine. “If she’s resting when she’s tired, in general, I don’t see the harm,” Goldstein tells Yahoo Shine.

“However, the body goes through so many physiological changes during pregnancy which can alter balance and center of gravity, so it’s important to pay attention to your body,” he says. “Also, it’s not wise for women to take up an unfamiliar exercise routine. Pregnancy is a brand-new sport.”

the focus of water

As a kid his speed and size, his physique and speed kept me mesmerized for hours.

not knowing until way later in life the dedication, personal pain, loss grief and envy he had to suffer before he became successful, I had no idea that Bruce Lee was my first glimpse of a “self-made success”.  I had the opportunity to see his grave in Hong kong, and visit his restaurant there as well, although we did get thrown out because they were closed, but didn’t lock the front door, so we went in, and I should have taken more pictures…

“Self-made” is such a misnomer. What did he have that I didn’t? drive? death of a loved one? black hair? or was it heart?

heart I think is the answer. a heart that says “I can’t stop”, not ” I won’t stop” that’s cliché.

i can’t stop, throw rocks, i catch them, tell jokes, i laugh at them, tell me I can’t, and I prove you wrong.

why? because Bruce knew what we all learn to late in life.

the only person we are responsible to on this planet

the only person that can hold us truly accountable to our word,

is the person staring back at us in the mirror.


Oh! and please remember, if you are going to do it, do what you love, if they want to pay you for it, that’s even better.

Life Hack, thanks Baz luhrmann.

So I stole the base for this from Pa, who got it from m. who got it from a., who found it in a Mayan tomb underneath the Titanic, or something like that,  but on the weekend of my best friend’s 50th birthday I felt an adaptation to what I have found to be a true Life-hack, deriven from years of being carried home out of bushes and back on board ship; all while never once being judged for not being able to show restraint, and loved as i am and have been allowed to evolve into, i thank you my friend.

There are people in this world that would die for me.   10-amazing-life-lessons-you-can-learn-from-albert-einstein
There are people in this world I would die for.
The truth will set me free, never lie.
People are not mind readers.

I must never hesitate to tell someone how I feel.

Life is short and people are not perfect.

I will forgive myself.

I will forgive others.

There is nobody else exactly like me, with my exact abilities, talents, and ideas.
I can help myself by helping those around me first.

The people I care about deserve to know it. I will show them how much they mean to me on a regular basis.
I will accept compliments and criticism openly and make educated decisions based on a weighted sum of the two.

Information is infinite. There are ideas, products and cultures I do not yet understand. I will always keep an open mind to new formulas.

I am in competition with one person, and one person only… myself. I am competing to be the best me.

True wisdom is the byproduct of life experience. I will seek as many real world experiences as possible.
Education involves self-imposed discipline. I can only learn if I want to learn.

I want to learn.

I am what I eat. My body is a machine that must be fueled properly if I intend to make it last.

I will think before I act.

I will always act.

I will never be reckless with another person’s feelings.
I will never let someone persist on being reckless with my feelings.
The three most important things in my life are my health, my family and friends, and my education. Everything else is secondary.
I will celebrate my successes.

I deserve it.

Money will only make my life easier if it is mine free and clear.
If I wake up several mornings in a row and hate what I am about to do with my day, I will make a change. Life is too short.

My attitude can change my reality.
If I want to remember it, I will write it down in a trusted location.

I will thank the people who have helped me, and I will return the favor as soon as I am able.
I will never complain about a problem. I will supply a solution instead.
I will listen more than I speak.
If I don’t know, I will ask questions.
Everything is nothing without happiness. I must do what makes me happy.

Time is precious. I will manage my time effectively.
Right now is the only guaranteed moment in my life. I will make the best of it.

I will stand firm by my values without senselessly promoting them.
I will never over-promise. I will over-deliver on everything I commit to.
I will always assess the situation and provide value where needed.
I cannot make someone love me. I can only be someone who can be loved.
I will always strive to be the best I can be, but I will never try to be someone I’m not.
I will always articulate my words so people understand me.

Everything I do is by choice.

There is always another option.

Less is more. I will get rid of the stuff I do not use.

My habits define my life.
I will always take ownership of my actions, or my actions will own me.


LIFE HACK (Photo credit: phil dokas)