The thought of exercising can sometimes bring a lot of anxious feelings. Am I going to last? How sore am I going to be the next day and will I stick with it. In this latest conversation with fitness expert Justin Rundle we talk about conquering some of those fears, specifically in regards to Cross Fit.

Turning Fitness Fears into Fitness Fuel

Have you ever had a fear of a certain exercise, or thought there is no way I can do that!  That's exactly what my thoughts were regarding certain CrossFit exercises.  Primarily, the Hand Stand Push Up.  The fear of my 6'5" frame being upside down and falling flat on my face was holding me back from progressing in CrossFit.  However, one of the encouraged principles of CrossFit is to conquer your goals and demolish all fitness fears.  With the guidance of our CrossFit coach Mike, of CrossFit Spokane, both my wife and I got a shot at slaying the fear of Hand Stand Push Ups.  The outcome was remarkable!

After a week of traveling and being away from our local CrossFit box, my wife and I walked into CrossFit Spokane for a doozy of a workout.  The Monday WOD (Workout Of the Day) was AMRAP (As Many Rounds as Possible), of Hand Stand Push Ups, pull ups, weighted sit ups and Burpee Broad Jumps.  Our Coach, Mike realized we had been struggling with the notion of performing the Hand Stand Push Up, so he took us through it.  As we made our attempts, Jessica picked it up right away.  Now it was my turn.  I got into position, arms shoulder width apart, eyes and head down and then kicked my back legs back and over my head.  Mike spotted me for the first time as I did a few presses.  "Not bad," he said.  I tried again on my own.  Had trouble locking it out, but Mike gave me some pointers. By my third and fourth attempts I was doing the exercise on my own.

The flu vaccine is available from many health care providers in our state. 

Everyone six months of age and older is urged to get a flu shot. The shot is especially important for young children, people 65 and older, pregnant women, parents of newborns and people with various medical conditions. 

There is a variety of types of flu vaccines available. There is a high-dose vaccine available for people 65 and older. Ages 2-49 can get a nasal spray vaccine. There is also a vaccine that has a much smaller needle than regular flu shots. 

This season's flu shot covers three different strains of the flu virus. 

Taking simple precautions such as washing your hands, covering your cough and staying home when you're sick can help keep not only th flu away, but whooping cough as well. 

The Department of Health has bought more than 721,000 doses of flu vaccine for children. The flu vaccine, as well as the whooping cough vaccine, are free for children in Washington up through the age of 18. 

The Department of Health also bought the Tdap vaccine for uninsured and underinsured adults. 

Health officials say they've found two cases of West Nile virus in Washington state, the first human cases in two years. The test results were confirmed this week at the Washington State Public Health Laboratories located in Shoreline.

Officials with the Department of Health say the infection was contracted by a Pierce County woman in her 70s, but she was likely exposed while traveling out the state.

The second case was contracted by a Yakima man in his 30s, but it was determined he hadn't left the state.

Mosquito samples acquired in south central Washington tested positive for the virus earlier this year. Birds and even horses are likely victims of the infection. A horse contracted the virus last month in Benton County and was euthanized.

Spokane remains a low-risk area according to Spokane Regional Health District, but out of state travelers are still at risk to the virus.

To avoid contact with the virus, the health district recommends the public avoid contact with mosquito bite by dressing in skin covering clothing and using mosquito repellent when outdoors.