Preparing for departure

Its after 10pm and I need to be packing for our New Years adventure to Virginia Beach.  I just spent almost 2 hours in the kitchen preparing all my meals, packing vitamins, measuring protein powder....blah, tedious work.  Traveling can definitely be a little annoying while competing.  Food prep takes a while, but its a way of life I guess.  And yes, this trip will be an adventure....a sober one for me.  Let's not even talk about it.  Not that I would rather be completely hammered, but depending on how the night goes...maybe.  4 couples....no kids....party hats on....here we come 2011.  Still haven't made my resolution list.  Yes, it will a list.  Perhaps ridiculously long and unattainable, but that's my OCD kicking in.  My theory is that if I strive to achieve multiple resolutions, I'm bound to do at least one.  I might resolve to workout and eat healthier....oh wait.

Today was good.  I was able to sleep an extra hour, which was huge for me.  Ryan and I had a random conversation at 2 in the morning....note to self: don't try to make any kind of sense at 2 in the morning.  It was comical to say the least.  But I did manage to wake up refreshed (can't believe I even used that word), and ready for another day at the gym.

I had a great conversation with one of my older clients today.  Apparently, he is a little bit of a history nerd.  Well, me too believe it or not.  I majored in history...let's be honest, I could write well and sit and listen for hours because my body was too sore from working out to even think about getting up.  So, history suited me well.  Anyway, we practically talked the whole time about my senior thesis and Hugh Hefner...which is actually very relevant to my thesis...scary.  It was great.  By the end of his session we both agreed on one thing...the human race is very disappointing and we will never escape basic instincts.  A very sobering thought.

Well, in other news.....I had a quick workout today...and then hip-hop class tonight.  I was sucking wind like a smoker.  Seriously, I have a whole new appreciation for the dancers in music videos...minus the whorish clothes.  I was exhausted by the end.  There was my cardio for the day.  Done, and DONE.

Workout:
Lying Lat-bar curls 3 x 12
Underhand bicep pull-down 3 x 10-12
Alternating incline curls 3 x 10 each
Wide hammer curls to failure 2x
Ab roll on stability ball 3 x 10
Flat back sit-ups on BOSU 3 x 12
Oblique crunches on decline 3 x 20

Time for bed...I can't breathe well, and my throat is killing me...awesome. Some good sleep, pound the vitamin B in the morning, and move on...no stopping a train....

On the Evens

I woke up several times throughout the night in a panic that I would oversleep.  When I finally woke up at 4:22 I didn't even wait for the alarm to go off 6 minutes later and just got out of bed.  Yes, I get up at exactly 4:28.  Its a weird quirk that I have....I set my alarm only on even numbers, but never on the hour or half hour.  Yeah, I don't know where that came from but I've done it ever since middle school.  I was strange then, might as well keep it going...

My quads were not as sore as I expected them to be today, thank God.  Having them be sore for only 2 days instead of 4 would be amazing.  I had back and shoulders today.  I little bit different lifting combo than normal, but with us leaving town this weekend, my workout schedule is off.  Doing shoulders after back proved to be extremely tough.  By the time I got to lateral raises, my arms were shot and my traps wanted to come along for the ride.  Stupid traps.  It always amazes me how smart and DUMB the body is.  It will find the path of least resistance every time until we tell it otherwise.  Going through the motions simply won't cut it.  Each move has to be deliberate and controlled.  Now there's two words to describe my life right now....o the irony.

My energy is good right now.  I have added a small cup of coffee in the afternoon.  Look, its either that or...well,...let's not go there.  A few a of you may have an idea of things to insert here....which is why we're friends....because you know way too much.  This is absolutely absurd...as I am typing this I am downloading guilty pleasures...you know, those songs from the 7th grade dance that you don't want to admit you like, but when it comes on the radio you keep it there and belt it out like your at your own concert.  Yeah, those songs.  Don't even act like you don't know what I'm talking about...as you listen to Paula Abdul's "Straight Up" for the 4th time...tonight...

Ok, back to business.  Today's workout:

Close grip lat bar pull-back 3 x 12
Wide grip lat pull-down 3 x 10
Bent over BB row 3 x 10
Single arm Lat pull-down set with hyperextensions 3 x 10 each
Rear flys 3 x 10
Standing DB press 3 x 12
BB press/ss lateral raises 3 x 10-12 each

I finished my day with 20 minutes on the treadmill.  Had my People magazine and was rolling.  Ok, so I was barely moving, but I still got it done.  Period.  Like or dislike, I finished.  Ready for bed....hump day awaits....

Losing...to win

A good day.  I laughed...I nearly cried...felt pain...felt joy...got mad...got sad... I'm starting to sound a little bipolar, I better stop.  Seriously though, surviving Monday is an accomplishment in itself.  Getting back into the groove after a major holiday and especially a wintery-lazy-Sunday is hard to do.  I had several cancellations this morning due to the weather, and with no Zimm, no Morven, no "Tour-riders", I was practically entertaining myself all day....while cheap and easy to do, it can only last but so long. 

I did have one of those days though, where I looked in the mirror and thought "holy crap I am ready to slim down".  My thighs are gargantuan right now.  Sure, I did a great job putting on size during my bulking phase, but I'm pretty sure my quads got a little mass-happy...as well as my backside, but we won't even go there right now...or ever.  This is when I've got to be patient, stay focused, and let my diet do the work.  It's definitely hard when you're only losing about .8-1 pound a week, but that's how its got to be to preserve as much muscle as possible.  And right now it looks like I'm storing up for winter...

Everything felt heavy today in my workout.  I kept the weight as high as last week on most lifts, and went up on 1 or 2.  I think I just felt fatigued from a long weekend.

Workout:
Squats 3 x 12
Alternating leg press (10x each)/ss back loaded squat jumps (12x)
Leg extensions 3 x 12
30* incline chest press 3 x 12
Flat DB press 3 x 12
DB flys (10x)/ss front raises (10x)

I didn't have time for some cardio afterward, (yes, I was actually going to do some), but I needed to get ready for my next client.  Sometimes I spend a few minutes going through the poses I will have to do on stage, and my left side is seriously driving me nuts.  I can't flex quite s hard on that side, and I feel that right now its a little too obvious.  I know once I start posing on a regular basis it will improve, but right now its just ridiculous.  Watch, Ryan will come home in a couple of hours only to find me flexing up a storm in the bathroom mirror.  He would just laugh....and then probably join me.  Falcon flex-a-thon.  Out of control.

Food plan went well today.  Wasn't ever hungry, good energy, and haven't turned into a chicken just yet.  I truly think lowering my protein and bumping up my carbs was a smart move....I'll keep you updated though.  Ok, my eyes are starting to close....time for some beauty rest....for my sake, and the sake of my clients tomorrow.

Tears on the Throne

It's the day after Christmas and I am exhausted.  The past few days have been a giant blur as we've drove all over God's creation, and back.  I was running on fumes by last night, and by the time I slid into bed I'm pretty sure I was losing my mind...I asked my husband to rub my face...who does that, really?  He just doesn't ask questions anymore.  Smart man.

So I'm sure some of you are curious as to what I ate/didn't eat on Christmas.  I ended my evening with some Pepto Bismol...enough said.  I definitely enjoyed the foods I wanted to, but felt like death rolled over afterward.  Pretty sure my bowels hated me last night.  It was a great reminder as to why I don't eat like that all year.  The best part was after I finished eating dinner at my grandpa's house and went to the bathroom to wash my hands.... It was torture enough to physically get up from the table, and I'm pretty sure I was short of breath walking to the bathroom.  Then I open the door to find my cousin sitting on the floor with his head in a trashcan puking like it was Spring break 2004.  Nothing says Happy holidays like regurgitated corn pudding...

Overall, Christmas was a great day.  I woke up a little sad because there is something lost when you grow up...Christmas becomes hectic and overwhelming at times.  We often forget about the true meaning and get lost in pure busyness.  There I was, crying on the toilet at 6am on Christmas morning.  There's something so wrong about that picture.  But, after my minor cry-session in the bathroom I was ready to get on with my day.  I laughed until I nearly peed with my brothers.  Totally inappropriate and sick sense of humor....that's how we roll.  And when grandpa got the farts, it was all she wrote...our Christmas was complete. 

Needless to say, I was thankful when all the eating events were over.  Yesterday was my 16 week mark.  Game time.  The next 16 weeks will make me or break me.  Probably a little bit of both.  Part of me is definitely nervous that I will not come in as "hard" as I'd like, but I know that's just me freaking out.  It's a lot to think about everyday, and I find it difficult sometimes to mentally set it aside and find some balance in my day.  Makes me think of this bracelet a client recently gave me that just says "Believe in Yourself"...perhaps those words are thrown around a lot, but sometimes it truly gets me through.  I've got to be confident in my diet, my workouts, and my drive/ability to bring my A game in 16 weeks.  And believe me, looking at yourself naked 16 weeks out from a show, its easy to feel slightly overwhelmed sometimes.  So many changes must take place between now and then....period.

I did an hour of moderate cardio today.  I was well rested and felt pretty good the entire time.  I was certainly glad when it was over.  The day I become addicted to cardio, look for Jesus...He will return that day.

It's 6:30 and feels like 10.  I'm about to eat chicken and some salad, watch some comedy, and then hit the sac.  Big week ahead.  Last week of 2010 folks....be ready to make some resolutions on Friday.  My list will be long...brace yourself... 

Sane....sort of

Third day this week that I've woken up with a headache.  It was a rough start, but overall a great day.  I've tried to suppress the thought of everything I have yet to do regarding Christmas preparation, and as soon as I get home I will be wrapping gifts until I bleed.  But I am excited.  I truly love Christmas.  I get like a little kid when I'm opening gifts.  I mean, you could probably fart in a box, put a pretty bow on it, and I'd be thrilled.  I just gave a couple of you a sick idea....don't even think about it.

Workout went well, but I am honestly exhausted.  This week has been busy and fairly stressful for numerous reasons.  I need sleep more than anything right now, which is one reason why I am retaining water like the Hoover.  My afternoon cup of coffee has kept me sane and given me one last rush of energy I've needed to make it through the day.  For the sake of me, and mainly the clients, I need that caffeine.  Enough said. 

Thankfully I only had shoulders and triceps today.  I struggled through shoulders and felt sluggish, but completed everything at the weights I expected to.  I am still a little worried about my shoulder size, but hopefully as I drop fat around my triceps, they will round out nicely.  Boulder shoulders baby... 

Let's talk about how sore my core is from sprinting yesterday.  Dear God it is ridiculous.  My obliques hurt to touch and laughing is not so funny.  Its a good sore, but not so cool when I go to demonstrate a basic sit-up to a client and nearly cry.  Awesome.

Workout:
Standing BB press 3 x 12
Arnold press 3 x 12
Lateral raises 3 x 10
Front raises 3 x 10
Overhead rope extensions 3 x 12
Reverse grip tricep press with lat bar 3 x 12
Tricep press on dip machine 2 x failure/15

Well,  one more day until my 16 week mark.  Hard to believe its almost here.  I will definitely be glad to purge the house of all holiday sweets.  Its the biggest tease and like dangling a shot glass in front of Lindsey Lohan.  What?  Anyway, it will just be a heck of a lot easier to eat chicken and lettuce when chocolate and cookie dough are not staring you in the face. 

On to my evening....wrapping gifts...cooking dinner for the hubby...trying not to loose my sanity...you know, the usual

2112 oz Raw Meat

Christmas is seriously in 2 days and I have so much to do.....just a tad overwhelmed at this point.  There are benefits to having both sides of the family living in the same 20 mile radius, and then there the negatives.  One negative...the number of stops made between December 23rd and 25th.  Seven stops within 24 hours is enough to send most normal people into some type of anxiety-laced-freakout.  Family detox will begin early on the 26th.  We are blessed to have a close family, but the holidays are beyond nuts.  Let's just say its a good thing I can't drink right now...


Pretty busy morning.  I was able to squeeze in 20 minutes of sprints and some core work this morning.  It was the closest to throwing up I've come in awhile.  A little brutal, but I got it done.  I didn't need to do a ton of cardio today since I'm teaching a hip-hop class tonight.  I'm usually sucking wind and completely drenched in sweat by the end of that class.  I love teaching hip-hop.  Yes, its edgy and intimidating to some people, but its raw and creative.  The majority of the class tonight will be college ladies....I like to think I am helping their overall college experience by teaching them some new moves.  Hahaha...riiiigghhhttt.  Just saying, when you get on top of the fraternity house bar, you better know what you're doing...

Anyway, I am hitting my usual afternoon wall right now.  I haven't gotten enough sleep this week and I feel soft and bloated.  What a visual, I know.  Tis true though.  I 'm ready to hit the 16 week mark and be in the "game on" mindset.  Remember, I am an extremist.  All or nothing.  Yes or no.  Black and white.  These past few days have been rough and I am eager to push harder.  God, I am so ridiculous....

I'm gonna close for now.  Need to prepare for my afternoon clients and then for the ActivEdge version of Soul Train that will take place in a couple of hours.  Ready to shake it, drop it, and perhaps bust a hip in the process.  Ah...so worth it.

Time is NOW

 I woke up in a fog this morning.  For a split second I thought it was Wednesday, and then perhaps Friday...boy was I wrong.  Only Tuesday...which are like Monday hangovers.  The morning was busy at times, but good.  It throws me off a little bit around the holidays when the student athletes are out of school and come workout in the morning instead of the afternoon.  Its free entertainment...and good birth control.  The highlight of my  morning was when a 12 year old boy looks at me so seriously after finishing a circuit, panting like a smoker, and says "Meredith, you don't like fun in the gym do you?"  I had to laugh....and then proceed to tell him that I am mainly here to make his life harder.  Poor kid will need therapy after dealing with me.  He's catching on slowly but surely. 

I was looking forward to working out today....shocker, I know.  My crack pipe.  I had back and biceps, which, completely killed my forearms.  They were throbbing a little bit by the end.
Then I had a "moment of clarity" during my workout.  Gotta love those.  Like the clouds part and low and behold Meredith is granted a slice of wisdom...watch out.  I stood there staring at the weight and realized that my body was tired, the weight was heavy, and my expectation to lift it 12 times was quite ambitious.  At that point it was more than expectations, it was simply about demanding more.  I had to go past the point of thinking I was capable, and just demand the set be done.  Because if I were to listen to my body, I was done.  But how often do we do that?  How often do we just stop at good enough?  I'd say 9.9 times out of 10.  Time to demand more.

Today's workout:
Horizontal row with lat bar 3 x 12
Wide grip pull-down 3 x 12
BB row 3 x 12
Single are DB row 3 x 10 each
Rear flys 3 x 10
Alternating DB curls 3 x 10 each
Wide grip lat bar curls 3 x 10
Bicep pull-downs 3 x 10

THEN, once the lactic acid was flowing and I was eager to shower and take some coffee to the face, I GOT ON THE TREADMILL.  I know...the world must be coming to an end.  I was in a zone...and I was demanding more... I walked on a high incline for 30 minutes while enjoying the latest gossip in People magazine.  My rearend was not happy with me at that point....to which I said it was too big to have a say so in the matter.  Overall, great workout day.  Now I am plastered to the recliner and not too thrilled about getting up to go to bed.  I would fall asleep here and have my husband carry me to bed if I didn't think he'd get a hernia in the process....

What can I say,...got a lot of heavy junk in my trunk....

Pushing through...

Monday already...
This weekend was outrageously busy and my migraine yesterday was an indication that Friday and Saturday were out of control.  It was one holiday event after another...I was overwhelmed with obnoxious Christmas sweaters that should have been burned 20 years ago along with leg warmers, scrunchies, and shoulder pads.  I did have to do a little more meal-planning to make sure I not only got all my meals in, but had stuff with me as we went from one freak show to another.  I'm kidding, it was entertaining to say the least. 

After lifting 4 days in a row, I took Friday off.  We had our company dinner that night at a local bar (yes, we are high rollers around here), and that was the first time I truly missed beer.  It was ridiculous because the temperature was about 30 degrees outside and thus no reason to want something cold to drink.  Momentary weakness.... I was able to squeeze in a quick workout Saturday, so I lifted shoulders and core and got in 40 minutes of cardio.  My abs are still sore and laughing really isn't enjoyable right now.  Kinda feels like a weird combination of gas pains and a knife in my side.  Awesome.  I woke up Sunday morning with all intentions of getting in about 30 minutes of cardio, but my head was throbbing at 6:00 am.  The headache lasted all day and was more annoying than anything.  I was ready for my workout today.  Since I lifted on Saturday, I had quads and chest today.  Talk about a tough workout....my legs were shot, my chest was shot,...I was pretty much worthless by the end.

Workout:
Squats 3 x 12
Single leg, leg press 3 x 12 each
Leg extensions 3 x 12
Explosive leg press 3 x failure
Flat DB chest press 3 x 12
Incline DB press 3 x 12
Declined push-ups 3 x 12-15
DB flys 2 x 12

Solid workout.  I feel good.  I struggled through the leg exercises, but I expected that.  Everything felt pretty heavy today.  There were a couple of times when I was honestly unsure if I'd make it through my last set, but I kept thinking "just keep pushing"...and a few more things I can't post, but you get the idea.  Almost sounded like I was giving birth or something.  It was a mind over matter thing at that point.  Welcome to Mondays I guess.

Might need some 'ol coffee in about 10 minutes.  Give me a needle, a good vein, and I can solve this caffeine-need real quick....

MIDstuckDLE

What a gross day.  Freezing rain and snow has made for a typical want-to-stay-in-bed day...and clearly that's what most people did this morning.  I got to work and there was cancellation after cancellation due to the weather and for a minute I questioned my sanity for even trying to make it in so early when some roads were still bad.  But I figured there are worse things than being stuck at the gym.  Honestly, me being stuck at the gym would be like an alcoholic being trapped in a bar.  Second home.  I had a small number of clients before it was time for my own workout.  I was feeling good until an hour in, and then I hit the biggest wall...I was beyond done.  I'd hoped to get in some core work, but it just wasn't going to happen today.  I pushed through a tough chest and hamstring workout and that was about all my body could handle.  Not having Wednesday off from lifting this week really affected today's workout.  Tomorrow will be an off day, and then perhaps a workout on Saturday if I can squeeze it in between the endless list of family gatherings that day.  Let's not even go there...if you can't find me by 3:00 don't send out a search party...

My workout felt good although I was a little frustrated that my triceps started working way more than I wanted them to on bench and incline bench.  By the 10th rep my chest was struggling and so of course my amazon triceps decided to come along for the ride.  Out of control.  12 reps felt like an eternity today.  My ADD kicks in around the 7th rep and I fight to stay just as focused and controlled as I did on the first.  It's so easy to neglect the form on the mid-range reps.  The first few are strong and great form, the last are a struggle but exciting because you're almost done, but the middle ones get lost in there somewhere.  They are the "middle-child" of weight lifting....and I can completely feel their pain.  Ha.

Workout:
Flat DB bench press 3 x 12
Incline DB press 3 x 12
DB fly/ss wide push-ups to failure
Hamstring curls on machine 4 x 10-12
Hamstring curls on slideboards 3 x 12
Hamstring pull-backs 3 x 10

I'm still cold just sitting here.  Its one of those days when even the toilet seat is cold.  You don't know whether to brave the chill-o-porcelain on your backside, or do the hover-effect and pray your quads don't give out during the process.  Decisions, decisions.  Well, I've got my coffee and a few more hours of work before I go home to the hubby and feed that over-sized machine as well.  Watching that man eat is the 8th wonder of the world...

Hump day Hero

Refueling...chicken and rice.  I love how rice that has been in the fridge for a couple of days starts to taste more like a nut than rice.  I do almost all of my food prep on Sunday, so by Wednesday I'm just scarfing it down hoping I don't get salmonella.  Since I'm on my feet all day, I truly look forward to each meal.  When I hit the 2 hour mark, I am pretty much ready to eat my arm.  How some people only eat 3 meals a day is beyond me.  Gotta keep putting gas in the tank baby!...

Workout felt good...went by fast.  I only had to do back, but it still took a solid hour. 

Workout:
Bent over BB row 3 x 12
Seated cable row 3 x 12
Lat pull-down 3 x 12
Single arm lat pull-down 3 x 10 each
Rear flys 3 x 12
Wide grip BB curls 3 x 12

Short and sweet today....on with the afternoon.  A few clients and then hip-hop class where I will proceed to shake my money-maker like a champ...

Mouth shut...saying everything

I almost overslept this morning.  It is beyond cold outside, and there is nothing like a warm bed on a cold winter morning.  And there's just something about taking off your pj's when its below freezing outside that is just not as fun.  It's like I'm trying to set a record each morning to see how fast I can undress and then get dressed before I feel like my extremities are going to turn blue.  Getting naked in the winter is simply not enjoyable....and I might give up on shaving all together.

I am a little frazzled this week to be honest.  My schedule is a little thrown off because of holiday get-togethers, and just the hectic nature of the Christmas season causes my anxiety levels to rise.  They're already high enough, believe me.  But a kind soul reminded me today how important it is to pause and be thankful.  He didn't have to say anything, he's just a good person and inspires me.  So I decided that I ought to make a brief list of things I am thankful for...

* feeling and knowing that I have a purpose everyday
* a warm home and a very patient husband
* friends that make me laugh until I have to run to the bathroom
* that time in the morning when the coffee is made, its quiet, and the day does not feel so cluttered
* good health
* the variety of people that I encounter each day in the gym
* protein....what? just be surprised it wasn't at the top of the list
* sleep...GOOD sleep
* adversity...and faith

And the list could honestly go on and on...
I might bend more towards brash sarcasm, but I know I am blessed everyday in so many ways.

And on that positive note, I can't feel my legs.  I had quads today (with a couple of compound glute movements thrown in there) and felt like a noodle by the end.  I was glad that Brian, Morven, and Zimm were lifting at the same time...kind of kept me going a little bit.  I've never had or wanted a workout partner before, but sometimes just having others working out at the same time is good motivation to keep going and push harder.  I should probably have a t-shirt that says "doesn't play well with others".  A few of you are nodding your heads I know...its ok, I get it.  I thought I might fit in some triceps today, but after an hour of nothing but quads, I was completely spent.  Not to mention, I've got to lift tomorrow and teach a hip-hop class.  Not sure where my energy will come from, but I will bring the A game.  No excuses.

Workout:
Leg press (warm-up set of 12) 3 x 12
Squats 3 x 12
Single leg split squat on step 3 x 12 each
Leg extensions 3 x 12
Anklebands 3 x 20 yards

When I type that list it seems so short, and yet is always one of my hardest, most tiring workouts.  That's one more workout down, only 70 to go before I'm on stage....but who's counting?!  Everything is on track....down a pound since I revamped my diet a week ago, which means I am right on target.  I will definitely monitor and make adjustments as needed, but I think I am pretty much set until mid-February.  At that point I may need to adjust carbs.  We'll see...

Ready for my chicken and sweet potato.  Like sex in Tupperware at this point....yuummm...

On to the rest of my day...its gonna be a good one folks. 

Be about the business

 A good weekend...busy, but good.  The holidays are hectic to begin with, and couple that with dieting, long days, and lack of sleep and you've got yourself an anxiety attack waiting to happen.  I took Saturday off and then walked on an incline yesterday morning for 40 minutes.  I felt good once I was done, and was ready to get on with my day.  Sometimes the weekends are a nice mental break from the intensity of the gym.  Its easy to get consumed while competing, so to relax for a couple of days is a treat.  Speaking of treats, it looks like I'll be able to enjoy Christmas dinner.  I planned my diet accordingly, and I can use that night as kind of a "refeed" of sorts.  Not to say I will go completely overboard, but to be able to eat a little bit of homemade corn pudding and sweet potato casserole will be nice.  I will no doubt have a sugar-hangover as I do every year the day after Christmas.... My pancreas usually hates me that day...

Great workout today.  Shoulders, biceps, and core....stuck with sets of 12 and struggled every set.  My right wrist is still really bothering me, but I refuse to do anything about it unless it swells, bleeds, or just stops working all together.  No crying wolf just yet.  Overall it was an awesome workout and I feel satisfied with my weights and form.  Taking my lateral raises above 90* has been amazing...the burn is enough to make me want my mama. 

Workout:
BB shoulder press 3 x 12
Seated arnold press 3 x 12
Lateral DB raises 3 x 12
Front DB raises 3 x 12
Alternating DB curls 3 x 10 each arm
Cable curls with the lat bar 3 x 12
Alternating hammer curls on incline 2 x failure
Crunches on BOSU 4 x 15
Leg lifts 3 x 12

Extremely tired right now...but I get to eat in about 20 minutes...then its back in gear for the afternoon.  I've never looked so forward to fish and rice as I do right now.  YUMMMM.  Here's to one workout closer to stage-ready...

More tough love...

Sleeping in this morning was absolutely amazing.  I rolled over at 5:00 and fell back asleep until 6:15.  Yes, to me that is sleeping in.  By 8:30 I already enjoyed 2 cups of coffee, did my grocery shopping, and was solving world problems.  Ok, the latter is probably a small fib, but I do what I can.

I was surprised that I was not more sore this morning, but I definitely felt it in my biceps by the time I had to workout.  I am extremely tight and in much need of a massage.  If I had the money I would hire someone just to rub my rear everyday.  Seriously, the last time I had a massage she found a knot in my bottom the size of a golf ball.  I was screaming obscenities at the woman once she dug her elbow into me.....it was great, but you would've thought someone was trying to kill me.

Friday workouts are a struggle.  I love working chest, but hamstrings...not so much.  Not to mention, I am tired and ready for a little break by the end of the week.  I stuck with 12 reps again today, and honestly struggled on many lifts.  Of course the weight was lower than when I do 8 or 10 reps, but my time under tension was greater...so my heart rate stayed elevated and my muscles were ready to stop at 10.  I was eager to switch out walking lunges for step lunges, but my left hip-flexor kept trying to dominate the movement like a control freak, so I went back to walking lunges.  Its funny that sometimes you're really feeling an exercise, and sometimes you're not.  Step lunges just weren't in the cards today.  It was a long workout to say the least.

Workout:
30* incline chest press 3 x 12
Flat DB chest press 3 x 12
Cable flys 3 x 12
Front DB raise 3 x 12
SUMO squats 3 x 12
Walking lunges 3 x 20 yards
Hamstring curls on machine 3 x 12
Straight-leg deadlift 3 x 12
Single leg glute raise on ball 3 x 12 each leg   

So, I've got to talk about something for a minute...yeah, brace yourself.
I was standing in line at Sam's Club today and just stared in amazement as these two women unloaded their cart in the checkout line...industrial size container of cheese balls, chips, Alfredo sauce, laffy-taffy, 5 lb. bucket of cookie dough, and I could go on and on.  The more I looked around, the more I noticed this was the norm.  But what should I expect in a nation that is over 60% obese?!  What is wrong with us?  We know the difference in an apple and an apple pie, and yet we continue to make poor choices and then point the finger to advertising, convenience, or any other excuse besides our own lack of self-control or laziness.  The last I checked, we are not being force-fed fast food and Little Debbie Cakes.  Time to take some responsibility folks, have a little self-respect, and pursue a healthier, happier life.  Yes, I am a little more bent towards tough love....but life's too short to beat around the bush.  I left the store pretty riled up...

Well, its late Friday night and I'm ready for a day off.  My goal is to sleep in, finish Christmas shopping, and perhaps even grab a nap in there somewhere...

Blessed

Thursday here I come.  I woke up ready to go today.  I was in the zone by 4:38...scary thought, I know.  It was truly a great morning with clients.  Everyone's workout went well, and I absolutely love "digging deeper" into some of life's issues with the ladies that come in.  They are funny, sharp, and teach me so much about various experiences in life.  One thing I've learned though is that from 27 years old to 65 years old, we still are young at heart and have similar desires.  We long to be appreciated, loved by those we value, and genuinely believe in ourselves to face life with true strength.  And I am blessed that my job is to help cultivate the latter.....its an honor I take seriously.

I thought I was 100% ready for today's workout, but it was one of those days when everything felt heavy.  I stuck with 12 reps on most exercises, and the last 3 were definitely a struggle.  Since I was doing back exercises today (mainly pulling), my forearms were killing me by the end.  Lord knows I don't need my forearms getting bigger.  Already look like I might whip out a 85 mph fast ball at any moment....and this is where my husband cocks his head back and just laughs at me being ridiculous.  Needless to say, he does that a lot.  To survive in our house you have to have a sense of humor....or take really good anti-depressants.  I'm a little intense, what can I say...

Workout:
Wide grip pull-ups 3 x 12
Lat pull-down 3 x 12
BB row/ss hyperextensions 3 x 12 each
Standing heavy rear flys/ss light rear flys on bench (3 x 12 each)
Alternating hammer curlgs 3 x 10 each
Standing EZ bar curls 3 x 12

Tonight I've got a ZUMBA class to teach.  Squatting is still painful....this could be interesting.  Here's to another good day of lifting, overdosing on protein, and lots of laughs with clients...

LOV'N IT!

Ready for more

Just woke up from a nap...still in that semi-awake phase where I'm pretty sure I could sleep another hour if I had a horizontal surface and a blanket.  That nap was amazing, and much needed.  Today, I am tired.  I got to bed slightly later last night, and 4:30 came early.  The second I stepped out of bed my quads were cursing me.  I am extremely sore today, and sort of thankful I didn't have to teach ZUMBA this morning.  My salsa moves would have looked like the elderly-woman version....

I only had cardio today so I walked for 40 minutes on an incline.  People magazine kept me occupied, and I was able to catch up on the latest gossip.  That stuff may be trash, but the truth is we all love reading it...if only for the brief moment of satisfaction we receive from thinking that we are "normal".  Yes, it is a little sick, and yet we are all guilty.  I stayed at my normal pace, although it was more of a struggle today since my legs were so sore. 

My energy was much better yesterday with a few nutritional changes I made to my diet.  Since I'm so used to being tired everyday by mid-afternoon, I can pretty much feel any increase in energy.  So not wanting to bang my head against the wall at 4pm is truly awesome.  I miss those days in high school when I could just go and go with no problem.  Oh to be 16 again.  HA,...I sound like I'm 60 and just offended all of you who have about 20 years on me.

Well, big day tomorrow...BACK!  Ready for it.  Its so funny to me that after I get done working out and beating myself up, I am completely spent, a little pissed off, and so glad its over.  Then the next day, still sore, I come back for more...excitedly ready for more.  Its like an abusive relationship that I secretly enjoy and keep coming back to....now there's something for my shrink to analyze...

Do a Dozen

Despite having a few extra hours to sleep in and take care of a few things around the house yesterday morning, I was ready to get back into my normal ridiculous schedule today.  Not gonna lie, I almost had a little pep in my step today.  Eh,...maybe that's an exaggeration.  But I was definitely in a better "mental state" today.  Its amazing what some sleep and a new day can do.  I spent over an hour working on my diet last night...making adjustments, analyzing numbers, bla bla bla.  My brain was fried by the end, but in a good way.  A few more carbs, a little less protein (thought you'd never see the day, right?!), and a greater caloric deficit...we'll see how my body responds.  I think I will definitely have more energy because of the carb increases, but going down to 3-4 oz. of meat at a few meals is like cutting off my arm.  I feel like I might as well eat a tic-tac.  I'll get used to it I'm sure, but not without hating a few moments along the way.  My thing is, you can piss and moan a little as long as you do it!  But whining with no action is just a waste of oxygen and a massive pain in the rear.  I'm not a tree-hugger by any means, but I will support the conservation of some good 'ol oxygen.  They should have t-shirts that say "Conserve oxygen....Shut your pie-hole!".  I'd definitely buy one...

Alright, let's talk workout.  I had quads and triceps today.  12 reps of everything.  I almost missed doing heavier weight for only 8 reps.  Don't get me wrong, the weight was heavy, but those last 4 reps had me flat out winded.  Leg extensions had me burning and crying for my mama.  It was brutal, but good.

Workout:
Squats 4 x 12
Leg press 3 x 12
Leg extensions 3 x 12
Back loaded squat jumps 3 x 12
Tricep press-downs on dip machine 3 x 12
Overhead rope extensions 3 x 12
Rope press-downs 3 x 12

I'm a little sick of the number 12 right now.  Tomorrow will just be light cardio...yaaayyyy.  Sarcasm is my way of surviving cardio.  That "high" some of you get from running...well, I'm still waiting to experience that....and if it were seriously better than drugs, there would be way more pot-heads-turned-runners.  Not happening...

Well friends, have a lovely Tuesday and get pumped for hump day!!

This too, shall pass...

It's 8:00 and I'm finally sitting down for dinner.  I've got my laptop on one TV tray, and my food on another...we live high class out here in Mebane.  I am tired, but not as tired as usual.  I was able to sleep in until 6:45 this morning since Brian was working for me.  Getting up at 4:30 this morning would have been comical.  I was exhausted yesterday...every time we bowed our heads to pray at church it was like the biggest tease.  Pretty sure I almost drooled once.  And when you sit on the second row sleeping is not an option.  Next week I might have to make my way to the back with the elderly folk.  They sleep like champs back there and no one says anything...like after a certain age its expected that you sleep through at least half of the sermon....and rock Velcro shoes....

The weekend was good, but very short.  I took Saturday completely off and then did 35 minutes of light cardio on Sunday.  I felt recovered and ready to roll today.  It was a mentally tough day though.  I started second guessing myself on a couple of aspects of my diet plan, and I was so frustrated by the end of the day.  There are a couple of things I am going to change, and in the end I've got to be confident that I know my body.  But the fact is, despite hours and hours in the gym, the diet will make or break you on stage.  Weak moment, just a weak moment.

Today I had shoulders, core, and biceps.  I mixed up my shoulder routine a little and found that my shoulders were definitely more tired by the end.  No barbell work, and a bigger range of motion on my shoulder press and font/lateral raises.  I wanted to curse by the end....sign of a good workout.  A couple of near-death experiences, a few grunts, and my time in the gym is complete. 

Workout:
DB shoulder press 3 x 10
Arnold press 3 x 10
High rope row 3 x 10
Lateral raises/front raises 3 x 8
Full decline sit-ups 3 x 12
Pilates heel touch 3 x 30
Alternating DB curls 3 x 10 each
Underhand bicep pull-downs 3 x 10
Alternating incline curls to failure 2x

Gonna spend quite a bit of time crunching some numbers tonight....and then to bed at a decent hour.  Tomorrow will be a full day.

Guest Appearance

Sometimes life just has other plans...

After I finished teaching my ZUMBA class last night, I walked out completely drenched in sweat, tired, but looking forward to a relaxing night and a solid 8+ hours of sleep and not much to do today.  Well, that didn't exactly go as planned.  I'm standing in my kitchen recounting my day to my husband when I look down and Brian was calling.  I immediately thought he was calling to remind me something to do at the gym on Monday or see if he left something at work.  No, not quite.  He was at the hospital because his wife had to have an emergency appendectomy.  Seriously, whats the deal with the appendix anyway?  Ranks up there with the gallbladder.  Anyway, that meant I needed to be ready to roll with clients at 6 am.....my anxiety level rose simply because all I wanted to do was sleep.  But needless to say, everything went smoothly and I was glad that he knew he could depend on me at the last minute.  I don't normally work Fridays, so I got a lot of "what are you doing here?" looks.  Funny, some didn't look too excited to see me....no worries, I don't take it personal...I'm tough, I get it.  There was a joke for awhile among the clients that Fridays were "Meredith-free-Fridays"....and some have just eliminated the first part of my name entirely and call me "deth".  Not quite sure how I feel about that one yet....but I guess I've been called worse...

I thought for sure this entire week of busyness and sleep deprivation would effect my workout today.  I am happy to say that I got through it and even increased weight in a couple of lifts.  I just tried not to think about it too much....just had to keep moving.  Went to 45's on DB bench press....left shoulder almost gave out once and about took a dumbbell to the face.  As long as I completed the set, I could deal with the black eye.  I did notice that my right wrist was seriously bothering me today.  I broke it when I was 8 so its always been weaker.  Yeah, I was walking on the railing of our deck pretending that I was at the Olympics on a balance beam....well, lets just say that I didn't even make the Special Olympics that day.  I fell about 6 feet into the yard like Humpty-Dumpty and screamed like a little girl.  That was my last attempt at gymnastics.  So, I'm not quite sure if that break has something to do with any pain I experience now, but perhaps it doesn't matter.  Unless my wrists breaks again, I probably won't slow down....who am I kidding?!

Workout:
Flat DB bench press 4 x 8
Incline DB press 4 x 8
DB flys 3 x 10
Declined push-ups 2 x failure
SUMO squats 4 x 10
Single leg sled-drives on pull-up machine 3 x 10 each
Hamstring curls on machine 3 x 10
Hamstring pull-backs 3 x 10

I finally get to rest for a bit.  I got the Christmas music blasting...the scent of Pinesol burning my nostrils...my cat shedding hair under the tree like he's in Egypt.....typical Friday at the Falcon house.  I just might have to hit up the coffee maker and take it to the face like a champ.  Have a wonderful weekend folks and be ready to roll Monday!

Pulling Back

4:30 hit me like a ton of bricks this morning.  I truly envy those people who can wake up each morning, smile, and be convinced its going to be a good day.  Its all perspective I know, but somehow at 4:30 its all I can do to put both feet on the floor and just keep moving.  As long as I don't think about it, I'm ok.  Just gotta get up and go...

It was a great morning with clients.  A little slower, so I was able to chat more and enjoy the conversations and laughter.  Some of the people I train truly trip me out, and I wish I had a recorder to document comments and conversations that are completely off the wall!  Its great.  From college students to menopausal women, I am entertained all day. 

Ok, down to business.  I had back and core today.  3 of my 4 back lifts went up in weight, which was awesome.  Got 110 on BB row for my last 2 sets.  I will honestly be shocked if the judges think my back muscles are too small compared to the rest of my body.  My rear delts and lats look like I'm about to fly away.  I say that, and yet I'll probably end up on stage beside an amazon women whose been on roids for the past 5 years.  I think one thing that's hard about training my back is making sure that I'm pulling evenly with my right and left side.  Symmetry is very important.  My left side generally lags behind, so I've really tried to focus on being precise with every muscle contraction.  I sound like a gym nerd.  Ha.  All about the details...

Workout:
Bent over BB row 4 x 8
Lat pull-down 4 x 8
Seated cable row 3 x 8-10
Rear flys 3 x 10
Dynamax sit-ups 3 x 15
Leg lifts (10x)/ss pilates heel touches (20x)...3 sets
Plank roll on ball 2 x 12

Long day....I've got clients til 6 and then a new ZUMBA class from 6-7.  Its a fun class, but my hips can only move so much within 48 hours.  It is great to see the women enjoying themselves though.  I know for some it is a step outside of their comfort zone,...so to come into a room and move their rear like they're in a music video for an hour is a big deal.  Just break out a few of those moves in the kitchen in front of your husband and you can thank me later....

Happy Thursday folks.

Will work 4 food

Just woke up from a nap...I feel like a new woman.  Well, sorta.  Not sure why they call it "beauty rest"....because when you wake up you look like death.  Everybody does.  No exceptions.  Even Bradley Cooper (whom I happen to think is a delightful arrangement of molecules).  Anyway, after my morning clients, I went into the massage therapy room, put on some Enya, and curled up like a 2 year old.  I think I drooled on the pillow.  I probably could have stayed there until tomorrow...I was exhausted.  Thank God I didn't have to lift today....but I did have to teach ZUMBA at 8:30 this morning.  Once I got into it I was fine, but let me tell ya...the first few Merrenge moves and pelvic thrusts were a little rough.  I am extremely sore...triceps and quads hate me right now.  The good thing is that I technically don't have to do any additional cardio on Wednesdays since I am teaching.  You know me, heaven forbid I do too much cardio...

I'm eager for my body to hurry up and adjust to the lower calories.  I still have moments during the day when I am a little hungry.  And this is one more reason why I'm not gonna overdo the cardio...it will just create a greater deficit and make me hungrier.  A hungry Meredith is not good for anyone.  I may have to add in some extra veggies to hold me over....awesome,...gas-producing veggies...I might spontaneously explode.  I need more gas like I need a hole in my head. 

Big lifting day tomorrow...I've got back and core.  Hard to believe that I will start practicing my posing soon.  Breaking out the stripper heels and swimsuit in the dead of winter with no tan will send anyone into depression.  Thank God for tans....some people have beautiful, pale skin and I am not one of them.  Without a tan I look like I am recovering from the plague.  I admit, I used to completely bake myself in the tanning bed in college...I don't anymore... It might be healthier, but getting naked with the lights on is not as cool...

Nothing too great to go on about today...a few more hours and then home.  Perhaps I might actually stay awake after 9 tonight....then again, maybe not...

Walking boldly...

It's 1:00 and I'm about 2 steps away from a nap.  I didn't get to bed as early as I'd hoped last night...I came through the door at 7:20, changed clothes, made my dinner, put laundry away, made my husband's dinner, cleaned up, and before I knew it the clock said 9:30 and I was still standing in the kitchen.  I can't imagine what life will be like when I have kids.  They will have to be self-sufficient by the age of 5 to last in our house...I'll have those jokers changing their own diapers.

Ah yes, Tuesday...you know what that means....SQUATS.  Strange, but I was actually looking forward to doing squats.  Perhaps after doing squats second in my workout instead of first last week, I was ready to get them over with from the start.  As I said in yesterday's post, I am keeping reps a little lower and weight pretty high to maintain strength as I start decreasing my calories.  Thus, my workout began with 5 sets of 8 squats.  I got to set 3 and my legs were getting pretty tired, but I had this thing in my head that I was going to squat 200 pounds today.  Ok, normally when I determine stuff like that its the day before, and so I have 24 hours to mentally prepare myself....AND, it would be on a day when I only have 3 sets instead of 5.  But noooo, I decided to do it on my 5th set of squats.  So I took 2 minutes rest after my 4th set, loaded the bar, and squatted the weight like it was my job.  I wanted to do 200 pounds, so I did.

Here's the thing, those moments are powerful.  When we realize that its not about proving something to another human being, but rather proving something to ourselves.  It's then that we not only gain confidence to push further, but the belief in our capability catches up with our actual ability.  Its amazing to me that I have clients that want me to be proud of them for accomplishing something in the gym.  The truth is, I already know they are capable....I'm just opening a door for them to experience true struggle and success, and ultimately believe in themselves.  Then, all of a sudden they cannot hide under the comfortable shelter of self-doubt and fear...but can, and must face the world boldly.  And this is reason #1 why I love my job...

Today's workout:
Squats 5 x 8
Single leg, leg press 3 x 8 each
Leg extension 4 x 10
Overhead rope extension 3 x 10
Lat bar press-down 3 x 10
Single arm tricep extension on cable 3 x 10 each

Well, I've got a few minutes for a quick nap and then on to my afternoon... My challenge to you today:  The next time you are in the gym and doing an exercise, bump up the weight on the last set.  Buckle down, know that you will complete the set...then do it....and relish the sense of accomplishment afterward.  You are worth it.

The first 24...

Its definitely Monday...back to the grind.  I was honestly ready to get back to a routine.  From Thursday to Sunday it was family, shopping, decorating, and trying to catch up on some sleep.  Let the family-detox process begin.  During the holidays its like this constant see-saw of feelings regarding family.....one minute you're like "ok, these people are pretty cool, I can handle this for a few hours" to "oh dear God, what kind of pollutant leaked into our gene pool?!"  Either way, its an adventure.

Saturday night was in bed by 8:15 and slept for over 10 hours.  I haven't done that since college...and my reasons for doing it then are pretty much unacceptable.  Yeah, lets not go there.  I took Saturday completely off, and then went for a 40 minute jog on Sunday.  It was chilly, but bearable.  I would honestly rather run in 95 degree heat than run when its below 55.  There's just something to be said for being able to actually feel your face while doing something that is already not very fun.  The time went by fairly quickly so that was a relief.

So, I topped out at a little over 133 pounds.  I'd hoped to get to 135 by the time I needed to start cutting, but I will settle for a 21 pound bulk.  Today was officially day 1 of my cutting diet.  The afternoons are going to be the hardest.  I hit a wall from about 2:30-4:30 when I am ready to set the treadmill at 12 mph and just lay my face on the belt.  Perhaps a little extreme, but you get the picture.  I'm starting my calories only about 250 below my maintenance so that when I start to plateau, I have room to drop them as needed.  My last resort will be more cardio.  My fat loss will be at a slugs pace simply because I'm pretty lean to begin with.  I will be surprised if I lose more than 9 pounds before time to go on stage.  Hard to believe that the last time I placed well at this show I was on stage at 108 pounds.  What a waif...

Today's workout was great.  For my big, compound movements I am keeping the reps a little lower and the weight as heavy as possible.  My shoulders and biceps were shot.  Mission accomplished.

Workout:
Behind the neck BB shoulder press 4 x 8
High rope row/ss "V" DB press 4 x 8 of each
Bent arm DB raises 3 x 10
Front DB raise 3 x 10
Sit-ups, legs on bench 3 x 15
leg lifts 3 x 15
Oblique crunches on ball 2 x 20
Cross-body DB curls 4 x 8 each
Straight bar curls 3 x 10
Alternating incline curls 3 x 8 each

Just popped a B-12 pill like a PEZ....I am desperate for some energy right now.  Full afternoon, then home for the night....hear that?  That's the bed calling my name....

The Last Supper

Yes, I am still alive.  Its been 3 days since I've blogged and I could probably write a book tonight about random experiences in and out of the gym over the past few days.  I'm sure everyone has a few classic family stories from Thanksgiving....tons of food...dysfunctional family members crammed in one house for an extended period of time.....its a youtube video waiting to happen.  My favorite moment was walking into our first stop on the family-bonding-train, to find my cousin walking around with football shoulder pads on like he was about to tackle anyone that looked at him wrong.  I forgot my helmet....I didn't get the memo...

Surprisingly, I didn't go completely nuts on Thanksgiving as far as eating goes.  It was technically my "last big splurge meal" before my hardcore dieting begins, but I honestly had no desire to gorge myself with foods that would ultimately irritate my stomach and leave me feeling like crap.  Sure I had a few things I don't normally eat, but I only went over my calorie needs by about 300.  Not too bad for a holiday.  I burned that off this morning shopping all over God's creation starting at 4:00 a.m...
Speaking of, what a circus....all the idiots and consumers who normally hibernate the other 364 days of the year, were out this morning.  It was insane.  Once again I was reminded that common sense is not so common, some people should just stay in bed at least until 10, and one size does not fit all... If you are remotely claustrophobic or have anger-management issues, Black Friday is not for you.

Well, let's move on to workouts.  Yesterday I just did moderate cardio for 40 minutes, and today I had chest and hamstrings/glutes.  Today's workout was tough because I'd been awake since 3:15.  I was pooped, but I made it, and it felt great to be done.  For the first time I looked in the mirror and was pretty satisfied with my size.  I've worked hard to pack on 21 pounds over the last year and a half.  And now its time to cut-up.  Whew...let the games begin!

Workout:
Incline DB press 4 x 10
Flat DB press 3 x 10
DB flys 3 x 10
Y-raise with rotation 3 x 10
Wide push-ups to failute 2x
Walking lunges 4 x 25 yards
SUMO squats 4 x 12
Hamstring curls on machine 3 x 10
Hamstring pull-backs 3 x 12

I am sitting here eating left over turkey while my husband is eating a Papa John's pizza with 4 different toppings.  What is wrong with this picture?!  Eh, I'm too tired to even comment further.  I am looking forward to a good nights sleep...assuming no text messages at 12:30 in the morning.  You know who you are, and thank you for interrupting my beauty rest....now the whole world will pay.  Ok I'm kidding...

Night folks!

Mixing it up

Wednesday night cannot come soon enough.  When I can drive home knowing I don't have to get up early Thursday morning.  I am exhausted.  I fell asleep sitting straight up in a chair right after my workout.  I can pretty much fall asleep anywhere during anything....just ask my college professors.  It's probably worse now that I am completely drained by the end of the day.  So when I finally get a chance to sit down, I'm totally worthless at that point. Sitting here typing this is such a tease...my eyes are heavy and my legs are slowly falling asleep.  Excellent....a few more minutes and I will be glued to this seat.

I had some great conversations with clients this morning...ranging in topic from coping with family functions during the holidays, to the absurd amount of money we spend as a country protecting people from their own stupidity.  Both subjects get me a little fired up.  Its probably a good thing I was not on the debate team.  I'd be kicked out within the first 5 minutes for either throwing something or explaining that a debate was pointless because I was right and that there is such thing as absolute truth and that was one of them.  I think my blood pressure increased quite a bit as the morning progressed.

My workout was good.  I had quads and core.  I decided to do leg press first before squats, and after set 3 I wasn't sure it was a great idea.  Squats were harder than normal after that (understandably), but my legs were already to the point where I couldn't flex them.  Mixing things up is good, but geez...I was hating life by the time I got to leg extensions. 

Workout:
Leg press  4 x 12
Squats 4 x 12
Leg extensions 4 x 10...last set drop set
Sit-ups on ball with resistance band 3 x 15
Oblique crunches on decline 3 x 10 each
Ab roll on stability ball 3 x 10

Few more hours and then home....ready to sleep.  Its been a good day.  I gotta get ready for tomorrow...full day, first ZUMBA class, and then a back workout.  If I don't bust a hip in ZUMBA I'll be good to go.....we'll see...

all that POWER

I could crawl in bed right now and be out like a light in about 2 minutes tops.  I will sleep like a champ tonight.  This morning I decided to go into freak-out mode around 3:45.  I was so paranoid that I would oversleep that I didn't really fall back asleep until it was time to get rolling at 4:30.  Next time your alarm goes off at 6 and you want to curse, I'm already at work....so stop.  There are many things your body can get used to, but getting up that early shouldn't be one of them....

Weekend was good...took Saturday off and then did about 35 minutes of moderate cardio on Sunday.  I worked on my ZUMBA routine for class this Wednesday.  My husband came downstairs to find me doing a bazillion hip thrusts in the kitchen with my headphones on.  Dude was looking at me like a fat kid looks at a twinkie.....next time I might practice in the garage.  Anyway, I tried to just focus on getting in all my calories and resting.  Check, and check.  Eating was definitely not a problem.  Never is.  I'm like a lean person with an inner fat child or something.  I love to eat, and always have.  Which will make this whole dieting process interesting to say the least.  Part of me actually does not want to go overboard on Thanksgiving even though I technically can if I want.  I'm mentally at a different place though.....game on.

I think the key is not necessarily having the will to do it, but rather, its the power behind the will.  Sounds a little cliche, but when you can mentally get to a state where the struggle to practice the will is not a struggle at all, THAT is a strong place.  That's power into practice.  Don't get me wrong, there will be days that are hard, but only tough physically...tired, sore, perhaps hungry, but when the focus and the drive are there, the former are simply inconveniences...not breaking points.

My workout today was great.  I felt strong, engaged, and slightly awkward (as I was the only one lifting with my shirt on....thank you Brian and Chad).  Guys trip me out with that....as if they are able to physically lift more weight if the world can see their nipples.  I may be wrong, but I don't think it works that way.  Otherwise strippers would completely dominate the strong-man competitions. 

Workout:
Behind the neck shoulder press 4 x 10
Alternating shoulder press - hands in neutral 3 x 10 each
Heavy bent arm lateral raises/ss shoulder circles 3 x 10 each movement
Front DB raises 3 x 10-12
Alternating DB curls 4 x 10 each
Underhand lat pull-down 4 x 10

Shoulders were on fire by the end...it was great.  Biceps couldn't flex after the last set....successful workout.  I measured my biceps the other day...1.5 inches bigger than over a year ago.  That's huge.  Go Mer. 

Ready for some dinner and some down time.  I've met my word limit for the day (good thing for my husband)...I am DUN. 

Baggage

I think my body hates me.  I needed some good sleep, and being Friday, I could have slept in until 8 if I wanted.  But nooo, my eyes sprung open at 4:30 like a gun went off.  I laid there dosing in and out of sleep until 6:15 and finally got up.  By that time I was simply annoyed by my inability to sleep past 5 am like a normal human being.  By 9:30 I had already cleaned the majority of my house, paid bills, did a load of laundry, answered a few emails, and read the comics.  "Multi-task" is my middle name.  I know, I have a few other names as well...

Even after all that and 3 cups of coffee, I still felt tired.  Honestly, it was a lot of stress that had to do with other things.  Anyway, I was looking forward to my workout as an "escape" if you will.  Well, I wish it was.  I was so irritated by all the emotional baggage I brought in the gym today.  It definitely affected my workout and now I am physically and emotionally drained.  Sometimes it is extremely hard, but its so important to leave everything at the door.  Today I lugged in my baggage like a nomad.  Ugh,...

I had chest, hamstrings, and core today.  My back and shoulders were so sore this morning, and I considered putting off lifting chest until Sunday.  But then I knew I'd be sitting in church on the verge of cursing just knowing that I had a heavy workout later.  Something about that just seemed so wrong.  I pushed through, and 2 of my lifts actually went up in weight.  I was pleased with that.  My pecs are pretty darn strong.  Yes, I said pecs...
Its quite comical that there are so many boob jobs among competitors.  I mean, these women are anywhere from 9-11% body fat and yet have these boulders sitting on their chest.  Like no one's gonna be suspicious of a woman with a perfect 6-pack and yet has a set of x-rated knockers.  I'm not against their decision to do it, but some are ridiculously bad....

Enough about that...

Today's workout:
Flat DB press 3 x 10
45* incline press 4 x 8-10
Cable flys(10x)/ss wide push-ups to failure  3 sets
Slow SUMO squats 4 x 12
Walking lunges 3 x 25 yards
Hamstring curls on machine 4 x 10
Hamstring curls/glute raise on slideboard...12-15
Lunge jumps 3 x 24

I wish I could relax tonight, but I seriously need to get on my game for teaching a new class next week.  I start teaching ZUMBA on Wednesday.  Yes, I was born to lift weights,...but I was also born to shake what my mama gave me.  My hips are out of control so this class should be fun.  Between ZUMBA and the hip-hop class, I might make my debut on MTV....or Youtube...

SOLID as a rock

I woke up and honestly thought I'd been awaken from the dead.  I immediately assumed it was going to be a long, slow day.  Then something clicked halfway through my caffeine fix and I was all jacked up and ready for anything.  I had one of those mornings where you are truly reminded that what you do matters and impacts lives.  It made my day more than I can possibly explain.  To watch a client finally "get it" is tremendously gratifying...and those moments are a huge reason why I love what I do.

So I got on the scale today....lets just say I can apparently just look at a creatine container and put on size.  Two pounds in two weeks and strength gains along the way.  Perfect.  I was telling a client this morning how amazing the whole concept of gaining muscle and changing your body composition truly is.  Sometimes we get caught up in the scale # way too much.  I mean, if that's all that matters then I am technically "overweight" for my height. HA.  Here's something to chew on.....over the past 2 years I have put on 22 pounds, but my waist has only increased 1 inch, and I've only gone from a size 0 to a size 2.  Come on folks, stop worrying about weight so much. 

Today's workout was intense.  I had back and shoulders (mainly detail work for my shoulders).  My traps are out of control....  It looks like I am about to tackle someone.....and I might, who am I kidding?!  My workout was good, and the shoulder pain that I've experienced all week seems to have subsided a little.  Yeah, I forgot to mention that after Monday's workout.  I must have strained my left shoulder because it was killing me Tuesday morning.  It hurt to drive, reach over my head...pretty much everything.  Blah.....no excuses.  I just tried not to think about it.

Workout:
Wide grip pull-ups 4 x 8-10
Lat pull-down 3 x 10
Bent over BB row 4 x 10
Rear flys 3 x 12
Hyperextensions 3 x 12
Shoulder series: Y press, lateral pulse raises, BB press

I tell ya, you don't realize how much you weigh until your pull'n that tank UP!  Great workout...great day...ready for the weekend though.

Out Cold

My body is demanding more rest.  Last night I was in bed by 8:15...and I honestly could have gotten under the covers an hour earlier, but I inevitably got stuck on facebook reading some of the worst status messages known to man.  Mother of 3, working, and yet still has time to update her status every 3 hours.  Really?!  She's updating her facebook page and meanwhile little Johnny is sticking his fingers in the wall sockets.  Anyway, I sat there for like 30 minutes before I had energy to actually get up and get in bed. 

I seriously don't know how I am going to be when its time to lower my calories.  I'm already pretty tired, and could eat a horse by 5:00 each day.  I think the creatine has affected my appetite a little.  Basically, I could eat every hour.  Thanksgiving might be an all-out woman vs. food war.  Odds are woman will win...as long as I wear spandex pants.  On serious holidays you can't wear restrictive clothing.  And if you own maternity pants you are ahead of the game.  Needless to say, I am looking forward to enjoying a few last treats before the war-on-fat begins soon after.  I'm still in the process of finalizing my diet plan.  Details, details, details....down to the teaspoon.  I want to cut calories gradually and avoid excess cardio like the plague.  Cardio is always the last resort when it comes to competing and fat loss.  First goal is always to maintain as much muscle as possible....second goal is not to kill anyone while eating only about 40g carbs a day. 

I only had cardio today...which was nice...sorta.  I walked on an incline for 50 minutes focusing on squeezing my glutes as much as possible the entire time.  It literally felt like someone lit a match under my rearend.  It was great.  It felt good to be done though.  And now I am in much need of a nap...I am cranky....yeah, imagine that.  I know some of you are sitting there wondering how my husband deals with me.  I get it.  I'll probably find out one day the whole baseball thing was a scam and he just needed to get away for 6 months of the year.  A patient, patient man...

Well, I think I might forgo the nap and just go get a caffeine fix...I got a rush just thinking about it.  Full afternoon and then home to rest.... Big lifting day tomorrow...pretty pumped already!

Certified Extremist

Completely spent...

It's Tuesday and feels like a Thursday afternoon at about 4:00 when I seriously contemplate banging my head against the wall.  I figure it will either knock me out, or wake me up...both of which would be fine.  I am so ridiculous, I know.  I like to think of myself as an extremist....sounds better than type A with a bend towards negativity.


Today's workout was hard and heavy. [Insert comment from Michael Scott here].  Seriously though, I felt like I JUST did squats a couple of days ago.  Probably because my quads were sore last week from Wednesday to Sunday.  Absurd.  The good news is that I didn't feel nauseous until the end of my workout instead of mid-way through.  I had to utilize the 'ol pre-lift "bounce" though.  You meat-heads know what I'm talking about.  Its when you're getting ready to do a set, but stand back and get yourself psyched by bouncing up and down, maybe even doing quick breaths to get the adrenaline flowing a bit.  I bounced before my last set of squats long enough to get a little dizzy and question my sobriety.  I'm honestly amazed at how much the intensity of my workouts has changed since deciding to compete.  Not that they were not tough before, but now that I have a goal and more accountability, I'm pushing myself much harder.  Some days its easier to push than others....but thats life.

Workout:
Squats 5 x 8-10
Leg extension 4 x 10
Single leg press 4 x 10 each
Back loaded squat jumps 3 x 12
Tricep press on dip machine 4 x 12
Single arm kickbacks with rotation 3 x 12 each
Reverse tricep extension on cable 2 x 15

Dreary day...a few hours to go and then I'm home to SIT...yes, just sit.  At the end of the day, I just want to sit...and for a few moments imagine that I can actually feel my legs...

Going deaf

Back in the gym.... It was a great weekend, and I was able to catch up on some sleep and enjoy time away from my normal hectic weekend schedule.  When I got back, it was endless grocery shopping, chicken cooking, and laundry.  I think I set a record for fastest trip through super Wal-mart and Sam's Club.  I was running people over with my cart like it was the Daytona 500.  I understand people want to enjoy the whole shopping experience, but I swear I get behind every person that apparently has no groceries in their house and must stock up on EVERYTHING at one time...while trying to keep up with 5 kids on a sugar high.  I almost ran over a 6 year old in the meat department...seriously, the kid leashes should be mandatory in Wal-mart.

Anyway, it felt good to get back into a routine today.  I was ready to lift heavy.  I had shoulders/biceps today and was pleased with my workout for the most part.  My barbell shoulder press went up in weight, as did my DB curls.  Its like I've had a surge of strength here lately...probably the music.  I think the louder and angrier the music, the heavier I lift.  I'm gonna be deaf by the time I'm 30.

Workout:
Standing BB shoulder press 4 x 8
Upright BB row/ss kneeling high rope row 3 x 10 each
Bent arm DB raises 4 x 10
Front DB raises 4 x 10
Alternating DB curls 4 x 8 each
Underhand grip bicep pull-down 4 x 10
EZ bar curls to failure/15 - 2x

Looking forward to an early evening and some more sleep.  If sleeping were an Olympic event, I'd be a gold medalist...EVERYDAY.  Happy Monday folks...grab life by the horns.

DETAILS

It's amazing how easily we get addicted to our own hectic schedule and adrenaline.  We left for the beach this morning and arrived by lunch.  I was on the couch and asleep less than an hour later.  Getting away from my typical daily grind and business haven proven to be something we both needed.  On some level, my brain and body are so confused and a little uncomfortable with no to-do list or set schedule.  My OCD is craving a fix.  But honestly, I need some down time.  Like I can finally breathe for a little while.  The ride down here was so funny at times.  Hearing my husband go off about sports issues is hilarious....we're probably the only couple who talk about how much weight we can squat and how to engage more core/glutes, for a 30 mile stretch down the highway... A little ridiculous I know.

Then we started analyzing the difference in college/amateur athletes and professional athletes and concluded that the answer is consistency.  That's the difference.  The talent and potential can be there...the ability can be there...but if you're inconsistent, you'll never make it.  But what produces consistency?  Practice is only part of the equation.  It's valuing every aspect of training,...every rep, every set, all that culminates to making someone great at whatever sport they pursue.  I think too often we put more emphasis in one area or another and neglect the overall balance that must exist.  Attention to every detail...because every detail is important.  Ok, I'll stop preaching now...but it definitely got me thinking about my own journey back to competing.  I look back to my last two shows over 4 years ago, and I just honestly was not focused on the details like I should have been.  I hate it, but it is what it is and now I've learned....

Well, I decided to take today off.  Actually, my body decided for me.  If you asked me to do anything that involved moving my legs faster than a measly walk, I might hurt you...or just say no.  I am still very sore and just plain tired.  I might go for a jog tomorrow...but only if I get some good sleep tonight.  Right now its not looking too good.  The couple staying in the condo next to us is on their honeymoon, completely drunk, and have been blasting music like a frat party for the past 9 hours.  This could be a long weekend to say the least.... My chair is vibrating as I type.

We went out to dinner tonight, and I downed some salmon like it was my last meal.  Its funny when I order...the waiters hate me and probably spit on my food in the back.  I order everything the exact opposite of how its supposed to be prepared, with sauces on the side, etc etc... The glaze on the salmon was definitely not olive oil....it was probably saliva.

Calling it a day....Cardio tomorrow and Sunday, then back to the gym on Monday.  Can't wait.

Success is in the details...

Long day

Its 9:45 and I am struggling to keep my eyes open.  It was a long day...physically...emotionally...to say the least, and ended with me too exhausted to laugh out loud while watching The Office...even with a much anticipated "that's what she said" comment.  After 4 straight days of weights, by body is extremely sore and needs rest.  My quads are pretty much useless right now, and my back feels like I was flogged in my sleep.  What a word..."flogged"...doesn't even sound pleasant.

Anyway, I had chest/triceps/core today and felt great throughout the entire workout.  My flat DB bench press went up in weight, as did my incline press....so I was pleased.  Doesn't take much to make my day I guess...

Workout:
Flat DB bench press 4 x 10
Incline DB press 4 x 10
DB fly/ss front DB raises 3 x 10 each
Wide push-ups to failure  2x
Tricep press-down 4 x 12
Bench dips 3 x 12-15
Sit-ups, legs extended 4 x 15
Decline oblique crunches 3 x 20

Not much to elaborate on right now....I can hardly see straight.  Need some beauty rest....might sleep until December.  Night night.

Growing pains

Got some good sleep...thank God.  Four cups of coffee later and I was ready for anything...maybe.  I was actually looking forward to my leg workout today.  I know, the world must be coming to an end because that never happens.  But I was pretty pumped.  Maybe I drank enough coffee to be sort of caffeine-drunk so I wasn't thinking clearly.  I remember I did that once in college and couldn't see straight during an exam....I think I got a pity passing grade.  O well, I'll take it.  Anyway, I only had 45 minutes to fit in my workout so I felt like I was flying through everything with no time to catch my breath.  It was good, but thought I would throw up a couple of times.  Honestly, there were a couple of times during lunges that my body wanted to just stop.  Not an option.  My last 3 sets of squats went up in weight...10lbs from last week.  Thought I was either gonna give birth or pop a blood vessel by the last set... I look forward to a normal lifting schedule next week.  Where hump day will simply be hump day and NOT on-the-verge-of-vomit-because-of-squats day...

Workout:
Squats 5 x 8-10
Leg press 4 x 10
Walking lunges 3 x 25 yards
Hamstring curls on machine 4 x 10
Hamstring pull-backs 3 x failure

Surprisingly, I don't have much to vent about today.  Shocking, I know.  Oh, but don't worry...there are still several hours left in the day for someone or something to send me over the edge.  Overall, its been a great day....thank you all who contributed to it...you rock :)

Would you rather...

Sitting in Barnes & Noble staring at the Starbucks counter and seriously contemplating putting my mouth under the coffee dispenser.  Second degree burns are worth the caffeine, right?  Eh...I'll just sit here and enjoy my 1846th protein shake of my life and dream of peanut m&m's.  Right now my fantasies involve a lot of edible items....there's got to be a support group for that.  Actually, my cravings have been bearable, but I know that will soon change.  By the end of January I might stare you down like you're right arm is a peanut butter covered slice of goodness.  Only be worried if I start drooling...

I got plenty of sleep last night and yet this morning it was like I'd been awaken out of a coma.  I woke up face-down in my pillow.  You know those mornings....where it looks like you need to take an iron to your face even an hour after you're up because the sheets left some pretty intense marks from your forehead to your chin.  Yeah, it was one of those mornings.  My face looked like an origami project.  It was a slow start this morning, but I survived and made it through a tough workout.  I had to switch up my normal lifting schedule this week since I am going out of town Friday.  Today I lifted back...which means tomorrow is death by legs.  Ever played that game "Would you rather"?  Great game...someone asks a question, "would you rather...." and then gives 2 options, both of which are equally good/bad, and you must choose one or the other.  Well, if you were to ask me if I'd rather lift only legs for an entire workout session or get punched in the face...some days I would rather get punched in the face.  Tomorrow might be one of those days.  It will be hard and the weights will be heavy...whew, I may need a little mental prep before this one.

Anyway, my workout went really well today.  A couple of my lifts actually went up, which is always good.  I've got a few more weeks to expect slight increases in strength and size, so I've got to really utilize every set, every rep.  Speaking of, since the date of the show was a little later than I once thought, I've decided to sneak in a creatine cycle.  I'll take it for about 4-5 weeks and see if I can put on maybe a tad more muscle before the calories drop.  Sometimes I swear I can look at creatine and my thighs will grow.  We'll see what happens.  If I'm complaining about having to buy bigger shirts because of my shoulders, you'll know it was a success. 

Workout:
Bent over BB row 5 x 8-10
Wide grip lat pull-down 4 x 10
Single arm DB row 3 x 10 each arm
Cable row 3 x 10
Rear flys on incline bench 3 x 12
hyperextensions (slow) 3 x 15

Pooped.  Need to be in bed tonight by 9 or earlier.  Would you rather question of the day:
Would you rather be stuck in a room for 2 days with the person you dislike the most where only they are allowed to speak, or walk a marathon right now in clown shoes?

...I'd be walking baby...48 hours is way too long to jeopardize my sanity...

Born ready

Monday already?!...Weekend flew by, and now its another Monday to Friday grind.  I ended up taking Saturday completely off and just focused on getting enough calories and just resting my body.  I passed out in the recliner by 5:00 and stayed there until it was feeding time again.  Sounds like I live in a barn.  I basically do.
Sunday morning came early despite getting an extra hour of sleep.  I had to do my sprints first thing because my day was packed with church, baby shower, errands, etc...Fact is that you make time for whats important.  Thus, I was on the treadmill with Kanye West yelling in my ear by 6:15 in the morning.  I'd forgotten what it felt like to sprint right when you wake up.  Death,...that's what it feels like.  I felt disoriented and borderline hungover, and I haven't drank anything in weeks.  It was a rough start...and I truly did not feel like I was in any "rhythm" until about 20 minutes in.  And by that point my quads felt like they'd packed on 10 pounds overnight.  35 minutes of sprints on Sunday morning was a mental and physical battle every step of the way.  By the time I went to church, I had even more to repent for...

I was ready to lift today.  Ok, yes I love to lift weights and am basically ready everyday.  I was born ready to throw around weights like a hacky sac.  It was a great workout.  Shoulders, Biceps, and core.  By the time I was at the end of biceps, I was pretty sure my heroine vein was going to explode.  I call it my heroine vein because it sticks out as if I've been shooting up like a pro since I was 12.  It was great.  I've never been extremely vascular, so when the veins become more prominent, that's a good sign.  Shoulders were hard today.  I looked up some of the top women from last years competition, and not gonna lie, it got me a little paranoid about my shoulders.  I forgot that when you compete in a federation that does not test for roids, some of the women are just plain JACKED.  At 132, I better hope I don't go on stage any lower than 122lbs.  I will look like a rail.  A solid 125 will be good.  And so help me God if I lose my butt...that's the money maker baby.

Workout:
Alternating DB shoulder press 4 x 8 each arm
High rope row/ss BB press 3 x 10 each
Front DB raises/ss bent arm DB rasies  4 x 10 each
Underhand bicep pull-down  4 x 10
Standing EZ bar curls  3 x 10
Alternating incline DB curls 3 x 8-10 each arm
Sit-ups, legs on bench (slow) 4 x 12
Leg lifts 3 x 15
Plank roll on stability ball 3 x 12

I can already tell this afternoon is going to be long.  My eyes are heavy and I could take some coffee straight to the face right now.  Instead, I'll probably suck it up, yell at a few clients, and look forward to the ginormous chicken breast I will eat for dinner....double D...

ALWAYS Pushing

So, I've had a few people ask if there's ever a time when I don't push myself to the point that I feel like crap, (the nice way of putting it), during/after a workout.  Well,...the answer is honestly no.  Perhaps my perspective on working out is not that of the average person trying to get in shape (shocker I know), but seriously folks, its called a WORKout for a reason.  It should be work, it should be hard, you should even be a little ticked off halfway through it knowing that you're only halfway through it.  If it were easy and fun all the time America would not be a sea of obese laziness.  What blows my mind is why would you not work as hard as you possibly can??  If you can lift the 40lb dumbells, why are you lifting the 30's?  If you can do one more push-up to get to failure, why not??  I think its a combination of a few things...1) You honestly don't think you can or ultimately know what you are capable of,  2) It's easier to be "comfortable" than struggle and ultimately raise expectations for yourself, and/or  3) Fear....of succeeding and failing (and ironically, a person's definition of failing in the weightroom is often times completely wrong).  How about for once we throw all that out the window and let ourselves prove TO OURSELVES how strong and mentally tough we really are.  It will transcend other areas of your life and ultimately rock your world my friend. 

On to today's workout....yes, I was totally SPENT afterwards.  Shoot, I was struggling 20 minutes in.  I decided to do hamstrings/glutes before chest (usually I do the opposite)....well, I lived and learned.  Big mistake.  I was exhausted after my lower body exercises and still had 14 sets of chest to do.  I looked down at the 'ol pecs for a little pep-talk.  Apparently, they didn't have much to say back.  Had to get through it....and I did.  I kept the weight as heavy as possible throughout, and was pleased with my workout by the end.  THAT is what makes it fun....knowing you gave it your all, and being one step closer to a goal.

Today's workout:
DB sumo squats 4 x 12
Hamstring curls on machine 4 x 10
Hamstring pull-backs on slideboard 3 x 15
Walking lunges 3 x 25 yards
Flat DB press 4 x 10
Incline DB press 4 x 10
DB flys 3 x 12
Wide push-ups to failure 3x

Great to be done.  I can't decide if I want to take tomorrow or Sunday off.  I usually decide after 3 cups of coffee.  If I decided before that, there would be no working out...or anything for that matter.  Heaven help you if you ever call before that caffeine hits my lips...you might reconsider our friendship....or I might reconsider our friendship...

One more client and then home for the weekend.  I'll take some Nyquil tonight and hopefully achieve coma-like sleep and be ready to rock-n-roll tomorrow.  I'm a machine...but sometimes I need a little WD40 ;)

Not a ball-shagger...

Today was more of a struggle than I thought it would be.  I was extremely tired this morning because I stayed up until almost 11:00 last night (dumb on my part, and for no good reason).  Going into my workout I honestly felt pretty good and ready to go. But after my second set of pull-ups I got frustrated because I felt weaker and just couldn't find my zone or something.  Its just like anything else in life,...some days are better than others....some days you bring your A game, and other days it looks like you should be the team manager and shag balls.  I get it.  Sorry, but I'm not ok with being a "ball-shagger"...

By the end of my second exercise my workout seemed to flow a little better.  I decided to do a little bit of shoulder work at the end, and might regret it if they are extremely sore tomorrow when I am supposed to lift chest.  I'm a little paranoid about my shoulder size right now.  In past competitions they were definitely a weak point, and I certainly do not want that to be the case this go-round.  Had a promising moment last night when I went to try on a suede jacket that I've owned for a few years and I looked like I could have starred in Tommy Boy when he does the "fat man in a little coat" dance... One wrong move and I would have cut off the circulation in my arms.  Needless to say that jacket will be going to Good Will asap, and I will be shopping from the big and tall department.

Today's workout:
Wide grip pull-ups 4 x 10
Lat bar pull-down 3 x 10-12
Bent over BB row 4 x 10/ss hyperextensions 4 x 12
Single arm lat pull-down 3 x 10 each
Rear flys on bench 3 x 12 (slow and light)
Heavy bent arm lateral raises  4 x 10
Overhead BB press/ss front raises  3 x 10-12 each

Alright folks, day 3 of lifting down for the week...one more to go.  Tonight I will cheering on the 'ol Duke Blue Devils, and probably going through chicken-withdrawals for the few hours we'll be at the game...

Bringing sexy back

Wide awake at 4:15...then 5...then 5:15...feet finally hit the floor at 5:30.  I could have slept in this morning until 6, but my body had other plans.  It always has other plans.  The good news was that I didn't have any lifting today...the bad news was I still had to do sprints on the treadmill.  After yesterday's workout, I could hardly fully extend my legs.  And flexing my quads is completely out of the question for the next few days.  Touching them is slightly painful.  I feel like I've got that fibromyalgia crap...which, I'm sorry, I don't believe in.  We just love to come up with new names for conditions we think we have to get medication.  Got a medication for Stupid?.....because that seems to be an epidemic...

Anyway, my sprints went well.  I mean, I got through them.  I did 35 minutes total.  5 min warm-up, then 4 minute rounds of 20 sec on, 10 off...walk 2 min...repeat 5 times.  I discovered that my heart is a machine (yeah, as if you didn't already know this).   During each 4 minute bout, my heart rate got up to 197, but after the first 60 seconds of walking it was already back down to 120.  SO, that means I need to decrease the active rest time between the sprint series....yay.  Every step my legs were reminding me how sore they were.  I was thankful though that the time went by quicker than I expected it to.

Had many laughs this morning with clients...I could write a book about the many weird/funny conversations I've had while training people.  It would probably have a parental advisory sticker on the front. 

Ok, on to the rest of my day....more peeps, 40 ounces of water to go...and lots of chicken.....my life is so predictable.....definitely fuels the OCD, which I am completely ok with...

Squat what?!!

Sitting down right now is a small dose of heaven.  My quads are shot and I still feel slightly nauseous from today's workout.  I'm used to pushing myself, but today was a whole new level.  By my third set of leg extensions I was burping up oatmeal.  I hope you're eating lunch/dinner when you read this.  Nothing like the taste of cinnamon flavored oats coming up on rep number 6.  Anyway, it was one of the toughest workouts I've had in awhile...where I actually wasn't sure if I could finish a couple of the sets.  It was great, who am I kidding?!  The exercise that truly did me in though, was the series of squat jumps at the end.  I did them Tabata style....meaning that I did squat jumps for 20 seconds, rested for 10 seconds...and repeated that sequence for 4 minutes.  Sounds short and sweet, right?  I was ready to take a medicine ball to the face after minute 3.  My pace was about 1 squat jump per second....so that was 160 squat jumps in 4 minutes.  Next time any of you complain about 3 sets of 12 squat jumps, I will probably take your medicine ball and get on your back....so you can experience the weight of my rear and me yelling in your ear as you do your measly 12 jumps.  Needless to say, I was thankful that was the end of quads...for 6 days at least.

So, I ate some green beans and salsa with my fish yesterday, and I thought I was going to explode.  Its like I can look at a vegetable and it will immediately give me gas.  I'm not kidding.  In college I went to the emergency room because the on-campus doctor thought I had appendicitis.  I couldn't stand up, I could hardly breathe, and in severe pain.....SEVEN HOURS LATER they discover that its just trapped gas.  Let's just say the parents were not happy to receive that particular medical bill.  The rule after that episode was that if I have any type of pain...even if its in my right eye, to go to the bathroom.  Thanks mom and dad....I can see it now, "no, no doctor, its not a tumor....there's a 99% chance its just gas...just stand back and don't light a match."  Wow, ok enough about that...

Today's workout:
Squats  4 x 10
Leg extension  4 x 10
Leg press 4 x 10-12
Squat jumps - Tabata style
Slow narrow grip push-ups (military style) 3 x 12/failure
Tricep pressdown using lat bar  4 x 10
Single arm cable extension  3 x 10 each arm (SLOW) 

Glad to be done.  Anymore of that and I might have lost my religion.  I am pleased though that my strength has pretty much been constant over the last few weeks.  Its been a mental and physical push for sure, but that's a given.  Perspective is huge.  If you go into something thinking it will be a breeze, (knowing that realistically it will not be), then you set yourself up for disappointment.  I know this process is not, and will not be a walk in the park.  I'll get off my soap box now.  I can't be too serious on here....trips me out...

About 20 weeks to go...

I rolled over in bed this morning, got comfortable, and then about 2 seconds later my alarm goes off.  I don't care how many times you train your body to do so, getting up at 4:30 just never feels normal.  The sad part is that I went to bed at 8:30....I know, some kids were still racking up on candy, and I was down for the count.  I was spent.  All I had was cardio this weekend, but both days left me tired and in much need of extra sleep.  Saturday I did sprints on the treadmill for 35 minutes.  Enough said...I haven't ran like that in months.  My quads and obliques are still extremely sore, which made Sunday's jog suck even more than usual.

I can't believe today is November 1st.  The months are going to fly by at this point.  I need to make sure all my training/nutrition is completely on point.  My "hardcore" dieting will start pretty soon.  I want to give myself a solid 18-19 weeks to diet down, which means I've got 13 days to enjoy one last "treat" until game-on!  By April, I will want to swim in a pool of m&m's and peanut butter.  As one of my friends said, "peanut butter is sex".  Yes, it is...

Today's workout was good...I felt slightly out of focus during shoulders.  Stupid ADD.  I was on key after shoulder press though.

Workout:
BB shoulder press/ss alternating shoulder press in neutral  4 x 10 each
High rope row 4 x 10
Heavy bent arm lateral raises/ss Y raise (palms down)  4 x 10 each
Lat bar curls 4 x 10
EZ bar preacher curls/ss hammer curls 3 x 10-12 each
sit-ups, legs on bench 4 x 15
Ab roll-in with stability ball  3 x 12
Plank on ball 2 x failure

Let's talk about Halloween for a second.  The costumes were a trip.  MC Hammer came to my door, along with Spiderman, a plethora of princesses, and an 80 year old woman.  No really, an 80 year old woman walked straight up to our door and just held out her bag.  Seriously?!  I was honestly speechless.  But perhaps she falls under the unwritten rules of trick-or-treating....technically, if you are hardly able to walk and wearing a diaper/velcro shoes, you are eligible to go house to house.  Apparently, someone forgot to specify an age limit for the diaper-wearing participants. 

On to the rest of my day...an afternoon full of clients and then home.  I am already looking forward to getting in bed.....probably before 9.