Its 6:15 on Saturday morning and I've been up since 4am. Yeah, I don't want to talk about it. My body clock evidently thinks its Monday morning ALL THE TIME. I tried to fall back asleep which proved to be a failed effort, so I finally got up at 4:30 and was organizing my tupperware and fridge by 5am. There is so much wrong with this picture that I don't even know where to begin. Although, I will say that my ability to completely conquer a messy cabinet is incredible....pretty much the only thing to remotely brag about at 6am while everyone else is getting sleep. While envious, I'm jacked up on coffee right now so sleep is not an option....but sweating is. Once that first sip hits my veins its all over....combine that with the ridiculously warm weather we are having, and I'll basically be sweating like a pregnant woman March-September.
Well, my workout yesterday was great...shoulders, core, and some cardio. One of the best things I did was switch to twice a week for shoulders. After months of training, they've increased depth and shape, giving me a little more of a V-taper. Details. Anyway, I tried to wear myself out so that I would nap in my lounge chair that afternoon. I succeeded. I was asleep, face down, practically in a coma within 5 minutes. I was amazed I stayed out there for nearly 3 hours, but I'm not even going to think about wearing shorts to work without a tan. Sounds vain? Its for the sake of everyone. I do not have beautiful fare skin like some people. In the winter it looks like I have polio. I need some color.
I still cannot believe its now only 6:40. I'll go get my cardio done in about 30 minutes and then contemplate organizing something else. I need an intervention.
So what's on tap for the weekend? Ya know, even as disciplined as I like to think I am in regards to fitness, the weekends can get questionable if you don't plan. Most people consume at least 400 extra calories on Saturday alone (fact), which equates to an extra 6 pounds per year. That's not counting extra parties, holidays, etc. There are certainly times to enjoy gatherings and splurge a little, but within reason. Its about balance. Personally, I still try to prepare my weekend day-time meals just as I would for work so that I can grab-them-and-go when I have to run errands and what not. That way I don't even have to think about it. The same time it takes you to stand in line, order, and sit to eat crap at the mall, you could have made a sandwich at home and packed it for the road. Period. And you just saved 5 bucks. Boom.
Ok, enough sitting. I've got to get up and do something. Here's to the weekend! Enjoy,...stay focused...and spend time with the people who bring out the best in you :)
Saturday, March 31, 2012
Thursday, March 29, 2012
Trendsetters and Tramp Stamps
This week absolutely flew by.
Thursday night and I cannot wait to sleep in until 6 like the rebel I am...clean my house...workout...and then get some sun on my patio. That's poor-folk sunbathing...when the view is not of the ocean, but rather of your neighbor's fence and the sound of their horrible dog barking every 5 seconds like he's got turrets. But that's my Friday plan....ME time.
It was a pretty normal day at the gym. I had a new client this afternoon....9 year old soccer player. When I look on the sheet and see "DOB __/__/2003" I immediately feel old and think back to what I was doing in 2003. College....so if I don't remember, it never happened. Point is, I felt old at that moment.
I was pretty blown away by this girl. Her foot work and mechanics were impressive for a 9 year old, and just naturally athletic. There are some things you simply cannot teach. It was refreshing, and hopefully made a few of my slackers feel bad when they saw a prepubescent kid smoking them in exercises like she squat-jumped her way out of the womb. And if you're reading this, you know who you are. Bring your A-game on Monday...no excuses... ;)
My own workout today was awesome. Back and triceps. I spent majority of my back-work on traps and lats, but had to throw in some barbell row just to tap off the meathead workout. I wasn't up for listening to music during my cardio, so I watched tv instead. What Not To Wear was on so of course I had to watch it. I could nominated about 9 people for that show. 9 relatives. I enjoy that show....until they cry. They ALWAYS cry. At that point I changed the channel to LA Ink. While the covering-the-entire-body-with-random-tattoos is not my thing, no one picks a fight with the guy who has a spider on his face. Its interesting...so I watch. Thankfully, the time flew by and 45 minutes later I was hitting the showers. Thursday workout DONE.
Soooo...
I just got off the phone with a woman who I've trained off and on for the past 2 years and who recently took a little training hiatus due to injury and other issues going on in her personal life. She's ready to roll once again, but she kept saying "I'm so embarrassed by how out of shape I am!...I'm sorry, its embarrassing...". Honestly, I've heard this several times before, and I literally want to shake the person every single time. Embarrassed? Towards me?! This is my job,...this is what I do,...don't be embarrassed by it, be motivated by it. Its a wake up call to YOURSELF for the sake of YOURSELF. The answer is not to induce self-pity or anger for the state you're in, but rather to recognize it for what it is, (in most cases a culmination of poor lifestyle choices), and choose to move forward. I can see why she/others may feel that way, but believe me, as trainers we are not thinking about that. We are simply eager to get you headed in the right direction...physically and mentally....and yes, it has to be both.
Well, its almost past my bedtime and I am practically plastered to this chair. Tomorrow is FRIDAY people, get pumped.......I'm so pumped I can't move. Niiiiight!
Thursday night and I cannot wait to sleep in until 6 like the rebel I am...clean my house...workout...and then get some sun on my patio. That's poor-folk sunbathing...when the view is not of the ocean, but rather of your neighbor's fence and the sound of their horrible dog barking every 5 seconds like he's got turrets. But that's my Friday plan....ME time.
It was a pretty normal day at the gym. I had a new client this afternoon....9 year old soccer player. When I look on the sheet and see "DOB __/__/2003" I immediately feel old and think back to what I was doing in 2003. College....so if I don't remember, it never happened. Point is, I felt old at that moment.
I was pretty blown away by this girl. Her foot work and mechanics were impressive for a 9 year old, and just naturally athletic. There are some things you simply cannot teach. It was refreshing, and hopefully made a few of my slackers feel bad when they saw a prepubescent kid smoking them in exercises like she squat-jumped her way out of the womb. And if you're reading this, you know who you are. Bring your A-game on Monday...no excuses... ;)
My own workout today was awesome. Back and triceps. I spent majority of my back-work on traps and lats, but had to throw in some barbell row just to tap off the meathead workout. I wasn't up for listening to music during my cardio, so I watched tv instead. What Not To Wear was on so of course I had to watch it. I could nominated about 9 people for that show. 9 relatives. I enjoy that show....until they cry. They ALWAYS cry. At that point I changed the channel to LA Ink. While the covering-the-entire-body-with-random-tattoos is not my thing, no one picks a fight with the guy who has a spider on his face. Its interesting...so I watch. Thankfully, the time flew by and 45 minutes later I was hitting the showers. Thursday workout DONE.
Soooo...
I just got off the phone with a woman who I've trained off and on for the past 2 years and who recently took a little training hiatus due to injury and other issues going on in her personal life. She's ready to roll once again, but she kept saying "I'm so embarrassed by how out of shape I am!...I'm sorry, its embarrassing...". Honestly, I've heard this several times before, and I literally want to shake the person every single time. Embarrassed? Towards me?! This is my job,...this is what I do,...don't be embarrassed by it, be motivated by it. Its a wake up call to YOURSELF for the sake of YOURSELF. The answer is not to induce self-pity or anger for the state you're in, but rather to recognize it for what it is, (in most cases a culmination of poor lifestyle choices), and choose to move forward. I can see why she/others may feel that way, but believe me, as trainers we are not thinking about that. We are simply eager to get you headed in the right direction...physically and mentally....and yes, it has to be both.
Well, its almost past my bedtime and I am practically plastered to this chair. Tomorrow is FRIDAY people, get pumped.......I'm so pumped I can't move. Niiiiight!
Wednesday, March 28, 2012
17 Year Old Birth Control
My Wednesday started with an unusual amount of coffee...my pumpkin spice to be exact. I would have snorted it this morning if I thought I wouldn't get second degree burns. I was in quite the mental fog during my 5am commute. You know those mornings when you get to work but you're not exactly sure how you got there? Yup,...one of those.
I watched some Tosh.O last night, which isn't exactly the most calming tv, but it sure beat the Sunday-night-freak-out I experienced from watching Girl With the Dragon Tattoo. I managed to fall asleep by 10, but should have been in my REM by 9...urrr...
I had three 17 year old boys by 6:30am. At least its early enough that they are too tired to screw around...although, I am fully aware they are capable. When they are in rare form I swear off having children and consider a tubectomy at the age of 28. Boys will be boys. Thankfully, they got their work done this morning without me having to threaten anyone...I really try not to do that before 9am...sort of messes up the whole "chi" of my day. After 9, fair game.
I had a great conversation today with a female client about the whole body-image issue. It comes up more than people might think.....among ALL ages, not just the young girls. The gist of it was that we all struggle with it from time to time and become our own worst critics. Sometimes I fail to reiterate to my clients that I COMPLETELY UNDERSTAND THIS and have MY OWN "fat" moments. Honestly, I don't know a single woman who doesn't. Its great to see relief from them when I'm open about this, and if my husband were there he would definitely say that I have my moments. That's life. That's part of being a human being. But the goal is not to get to a place where we never have those thoughts. No, that's unrealistic. The goal is to be able to MANAGE those times better with a healthy perspective and reverse/throw out illogical thinking with self-appreciating, empowering, realistic thoughts. Its about being the healthiest YOU at whatever age or chapter of life you're in. And even more importantly, a healthy YOU looks nothing like a healthy ME, or the person next to you, or your best friend. Some people have incredible genetics...I hate them too. But get over it. ;)
And seriously, if you're really struggling in this department, I would encourage you to talk to someone. It can become a critical situation faster than you think and lead to self-destructive behavior. Believe me, I didn't just wake up one day in college and decide to become anorexic or bulimic. Be proactive.
On a lighter note, my workout went well today. Its still hard for me to "back off" of legs somewhat, but necessary for my goals right now. I did legs and core today,....no cardio. Highlight of my day, ha. Doing cardio on leg day is about as fun as sitting on a sunburn. Ladies, you can appreciate this. Guys, you can't which is fine, we love you in spite of your glow-in-the-dark thighs. Keep them covered.
Tomorrow's workout is back, triceps, and cardio. Looking forward to it....shocker.
Just finished an amazing dinner of roasted veggies and mahi mahi. If you don't like mushy-cooked veggies, this method is awesome and full of flavor:
I cut carrots, broccoli, cauliflower, snow peas, bean sprouts, and clover sprouts. Place them in a baking dish, lightly spray with oil and add sea salt and a garlic/parsley mix. Broil on low for about 7-8 minutes, mix it around with a spoon, then broil another 7-8 minutes (depending how cooked you want them). The edges should be lightly blackened, and the veggies still crisp. Excellent flavor!
Ok, now that my arthritis is flaring, its time to sign off. My God, I wrote a book. Have a wonderful night folks!!
I watched some Tosh.O last night, which isn't exactly the most calming tv, but it sure beat the Sunday-night-freak-out I experienced from watching Girl With the Dragon Tattoo. I managed to fall asleep by 10, but should have been in my REM by 9...urrr...
I had three 17 year old boys by 6:30am. At least its early enough that they are too tired to screw around...although, I am fully aware they are capable. When they are in rare form I swear off having children and consider a tubectomy at the age of 28. Boys will be boys. Thankfully, they got their work done this morning without me having to threaten anyone...I really try not to do that before 9am...sort of messes up the whole "chi" of my day. After 9, fair game.
I had a great conversation today with a female client about the whole body-image issue. It comes up more than people might think.....among ALL ages, not just the young girls. The gist of it was that we all struggle with it from time to time and become our own worst critics. Sometimes I fail to reiterate to my clients that I COMPLETELY UNDERSTAND THIS and have MY OWN "fat" moments. Honestly, I don't know a single woman who doesn't. Its great to see relief from them when I'm open about this, and if my husband were there he would definitely say that I have my moments. That's life. That's part of being a human being. But the goal is not to get to a place where we never have those thoughts. No, that's unrealistic. The goal is to be able to MANAGE those times better with a healthy perspective and reverse/throw out illogical thinking with self-appreciating, empowering, realistic thoughts. Its about being the healthiest YOU at whatever age or chapter of life you're in. And even more importantly, a healthy YOU looks nothing like a healthy ME, or the person next to you, or your best friend. Some people have incredible genetics...I hate them too. But get over it. ;)
And seriously, if you're really struggling in this department, I would encourage you to talk to someone. It can become a critical situation faster than you think and lead to self-destructive behavior. Believe me, I didn't just wake up one day in college and decide to become anorexic or bulimic. Be proactive.
On a lighter note, my workout went well today. Its still hard for me to "back off" of legs somewhat, but necessary for my goals right now. I did legs and core today,....no cardio. Highlight of my day, ha. Doing cardio on leg day is about as fun as sitting on a sunburn. Ladies, you can appreciate this. Guys, you can't which is fine, we love you in spite of your glow-in-the-dark thighs. Keep them covered.
Tomorrow's workout is back, triceps, and cardio. Looking forward to it....shocker.
Just finished an amazing dinner of roasted veggies and mahi mahi. If you don't like mushy-cooked veggies, this method is awesome and full of flavor:
I cut carrots, broccoli, cauliflower, snow peas, bean sprouts, and clover sprouts. Place them in a baking dish, lightly spray with oil and add sea salt and a garlic/parsley mix. Broil on low for about 7-8 minutes, mix it around with a spoon, then broil another 7-8 minutes (depending how cooked you want them). The edges should be lightly blackened, and the veggies still crisp. Excellent flavor!
Ok, now that my arthritis is flaring, its time to sign off. My God, I wrote a book. Have a wonderful night folks!!
Tuesday, March 27, 2012
Mmmmm....Spandex
Not sure where this end-of-day-energy came from, but holy moly I will not complain. This is great. Don't get me wrong, I am in no mood to run 10 miles or 1 for that matter,...it just means on a scale from 1 to 10 on how likely I am to lay/bang my head on the kitchen table I'm currently at a 4 instead of an 8. I'll take it.
The day was fairly normal,...well, as normal as any of my days are. I tapped off my morning with 2 ladies who keep me laughing the entire time. They like to work hard, but at the same time struggle with the whole notion of struggling in the gym. "When is it going to be easy Meredith?!" Uhhh....its not...and it shouldn't. I laugh because I feel like I have this conversation quite often. Why do we think a valuable workout should be fun and easy 100% of the time?! Do you expect your kids to be well-behaved all the time? No. Why? Because its unrealistic. Do you expect to feel alert and energetic all the time? No. Because its unrealistic. Do you expect your spouse to never get on your nerves? No. Because its unrealistic. You get my drift? Like many things in our lives, workouts and our fitness journeys will have waves of struggle, success, fun, anger, fatigue, great achievements, etc...you name it, and you'll experience it in whatever fitness arena you choose to devote your time. EXPECT it. EMBRACE it. Then continue to move forward with unconditional respect and appreciation for ALL that culminates to produce a healthier, happier YOU.
One thing I love about fitness and workouts is that you get exactly what you put in. No pointing fingers, no blaming others, and full ownership for achievements and personal goals met. Its the ultimate responsibility...all yours...to make of it what you will. At the end of the day you can either bask in your exhaustion from giving all you had, or in regret knowing you could have given more. In my experience, the latter cuts much deeper.
On that note, my workout today was great. I only had shoulders and cardio, and pretty much couldn't lift my arms by the end. I wish I'd taken before/after measurements of my shoulders because I can see a world of difference from a couple years ago. 2 inch increase in my biceps, so I bet the shoulders have increased at least a couple as well. Explains why I get stuck in shirts all the time while shopping. Attempting to get out of non-spandex material in a 4' x 4' room is a health hazard/Houdini maneuver. Yes, I've had to get assistance before. They probably no longer work there.
Tomorrow is leg day. Ah yes, leg day. This will be interesting. I've really worked to stream-line my legs a bit more and backed off of back squats for a few weeks, wide leg press, and heavy lunges. Its working...but I do miss 4-6 reps on squats. Besides the adrenaline rush from all the blood leaving my brain and heading south, I love lifting really heavy. 6 reps is perfect for my ADD. Counting to 15 is like playing marco-polo with that kid who actually gets out of the pool while yelling "polo". Never ending. By the way,....that kid has no friends.
Well, I've got a little more work to do before my butt hits the sheets. Get your mind right for hump day!
.....and somewhere in the world someone is wondering "what the heck is hump day???"....oh my poor child...
The day was fairly normal,...well, as normal as any of my days are. I tapped off my morning with 2 ladies who keep me laughing the entire time. They like to work hard, but at the same time struggle with the whole notion of struggling in the gym. "When is it going to be easy Meredith?!" Uhhh....its not...and it shouldn't. I laugh because I feel like I have this conversation quite often. Why do we think a valuable workout should be fun and easy 100% of the time?! Do you expect your kids to be well-behaved all the time? No. Why? Because its unrealistic. Do you expect to feel alert and energetic all the time? No. Because its unrealistic. Do you expect your spouse to never get on your nerves? No. Because its unrealistic. You get my drift? Like many things in our lives, workouts and our fitness journeys will have waves of struggle, success, fun, anger, fatigue, great achievements, etc...you name it, and you'll experience it in whatever fitness arena you choose to devote your time. EXPECT it. EMBRACE it. Then continue to move forward with unconditional respect and appreciation for ALL that culminates to produce a healthier, happier YOU.
One thing I love about fitness and workouts is that you get exactly what you put in. No pointing fingers, no blaming others, and full ownership for achievements and personal goals met. Its the ultimate responsibility...all yours...to make of it what you will. At the end of the day you can either bask in your exhaustion from giving all you had, or in regret knowing you could have given more. In my experience, the latter cuts much deeper.
On that note, my workout today was great. I only had shoulders and cardio, and pretty much couldn't lift my arms by the end. I wish I'd taken before/after measurements of my shoulders because I can see a world of difference from a couple years ago. 2 inch increase in my biceps, so I bet the shoulders have increased at least a couple as well. Explains why I get stuck in shirts all the time while shopping. Attempting to get out of non-spandex material in a 4' x 4' room is a health hazard/Houdini maneuver. Yes, I've had to get assistance before. They probably no longer work there.
Tomorrow is leg day. Ah yes, leg day. This will be interesting. I've really worked to stream-line my legs a bit more and backed off of back squats for a few weeks, wide leg press, and heavy lunges. Its working...but I do miss 4-6 reps on squats. Besides the adrenaline rush from all the blood leaving my brain and heading south, I love lifting really heavy. 6 reps is perfect for my ADD. Counting to 15 is like playing marco-polo with that kid who actually gets out of the pool while yelling "polo". Never ending. By the way,....that kid has no friends.
Well, I've got a little more work to do before my butt hits the sheets. Get your mind right for hump day!
.....and somewhere in the world someone is wondering "what the heck is hump day???"....oh my poor child...
Monday, March 26, 2012
Tick Removal
Wow, I think I got hit by a bus.
I am exhausted and apparently that makes things even more interesting around here. Ryan just went to the pantry to get eat cereal after his meal, to which I responded with something about hoping his pancreas implodes. Seriously, who says that? Evidently I do after not enough sleep, a long day, and a drive home that left me even more bitter towards people who actually go the speed limit in the fast lane. Why are you discriminating against the right lanes you haters? Move over.
Anyway, I am in rare form....and I did it to myself.
I stayed up last night to watch The Girl With the Dragon Tattoo. Not a smart move. I only got a little over 4 hours of sleep because I was freaked out. (Predicted). Needless to say, it was an extremely long day after that.
My morning began with my usual Monday crowd, and entertaining to say the least. By 9am I was scarfing down my oatmeal, and the next thing I knew I was pulling a tick off someone's rear. Since when was this in my job description?...and especially when its in a location that hasn't seen the sun since...well...EVER. If I ever wrote a book "A day in the life of..." no one would believe all the mess from just 1 day in the gym. There's no telling what I'll be doing tomorrow...
My workout today was great even though I was very tired going into it. That's when you just have to suck it up and get started. Once you get moving, its not so bad. I had chest, biceps, and 45 minutes of cardio to follow. I was pleased with the weights, and thankful my left forearm was not nearly as sore as last week from hitting balls on Sunday. I eased up on my death-grip yesterday at the range, which proved to be good for my swing....but no thanks to the 9 year old prodigy in front of me. I was not inspired,...I was annoyed,...that little Johnny and his father analyzed every shot like quantum physics and all the oxygen necessary to hit a decent shot was being sucked out within earshot.
Nonetheless, I got in an awesome workout today and look forward to hitting shoulders pretty hard tomorrow.
Dear Lord its time for bed. I can hardly hold my eyes open. Get some rest,...Tuesday, here we go!
I am exhausted and apparently that makes things even more interesting around here. Ryan just went to the pantry to get eat cereal after his meal, to which I responded with something about hoping his pancreas implodes. Seriously, who says that? Evidently I do after not enough sleep, a long day, and a drive home that left me even more bitter towards people who actually go the speed limit in the fast lane. Why are you discriminating against the right lanes you haters? Move over.
Anyway, I am in rare form....and I did it to myself.
I stayed up last night to watch The Girl With the Dragon Tattoo. Not a smart move. I only got a little over 4 hours of sleep because I was freaked out. (Predicted). Needless to say, it was an extremely long day after that.
My morning began with my usual Monday crowd, and entertaining to say the least. By 9am I was scarfing down my oatmeal, and the next thing I knew I was pulling a tick off someone's rear. Since when was this in my job description?...and especially when its in a location that hasn't seen the sun since...well...EVER. If I ever wrote a book "A day in the life of..." no one would believe all the mess from just 1 day in the gym. There's no telling what I'll be doing tomorrow...
My workout today was great even though I was very tired going into it. That's when you just have to suck it up and get started. Once you get moving, its not so bad. I had chest, biceps, and 45 minutes of cardio to follow. I was pleased with the weights, and thankful my left forearm was not nearly as sore as last week from hitting balls on Sunday. I eased up on my death-grip yesterday at the range, which proved to be good for my swing....but no thanks to the 9 year old prodigy in front of me. I was not inspired,...I was annoyed,...that little Johnny and his father analyzed every shot like quantum physics and all the oxygen necessary to hit a decent shot was being sucked out within earshot.
Nonetheless, I got in an awesome workout today and look forward to hitting shoulders pretty hard tomorrow.
Dear Lord its time for bed. I can hardly hold my eyes open. Get some rest,...Tuesday, here we go!
Sunday, March 25, 2012
Shoe Hoarder
Heading into a new week...
I've got turkey meatballs in the oven, 40 eggs boiling on the stove, chicken thawing,...its certainly an interesting array of smells going on in here. Every weekend I'm amazed by how fast Sunday comes and here I am preparing for the upcoming work week. Tomorrow morning will be a little hectic, as we just added 2 new clients at 6:30...and 2 of my 6am-ers are ALWAYS late. I honestly do not get it. Set the alarm earlier, have your stuff sitting by the door, I don't care what it takes but for the love of God be on time. I may have to start explicit-wake-up-calls. I can already predict how this will go down tomorrow morning.....you might see me on the news...
My plan for today is cardio, a few chores around the house, go hit balls, and then settle in to watch The Girl With the Dragon Tattoo. 98% chance I will be too freaked out to sleep. The last freaky movie I watched was Taken, and that resulted in me swearing off international travel until 2018. Before that, it was The Ring my junior year in college. For 2 weeks I was fairly certain I was going to die and considered writing a will. Which, at that point in my life consisted of approximately 75 pairs of shoes, some credit card debt, and Jack Daniels stashed in my closet.
Needless to say, I will have to brace myself for this movie.
On a nutrition note...
We had 2 events this weekend, my dad's birthday party and then a couples wedding shower last night. Healthy options at both events, but the sugar from the bites of cake I had resulted in sugar-hangovers yesterday and this morning. Today will be a full-fledged detox day. Don't get me wrong, I love a piece of cake once in a blue moon, and have a sweet tooth like no other, but my body is not used to it on a regular basis. SO, I pay for it the next day. If anything, it makes me appreciate the days when I feel great and my pancreas isn't secreting insulin like a faucet. Seriously, I have no clue how people eat like that all the time.
We played a version of "the Newly Wed Game" last night...4 couples....guys answered questions and then we had to guess what they said. Fastest way to make you look at your spouse and think who are you and have you EVER listened to a word I've said? It was entertaining to say the least.
And a big shout out to the couple of honor Ryan and Katherine:
Last week of March...can't believe it.
Summer is quickly approaching and I'm sure some of you have that bikini or speedo on your mind. No judgment on the speedo, just keep it tasteful. But I have yet to find anyone who looks amazing in one....sometimes spandex is a poor choice. So is everyone on track for their beach-bod? Usually by April people hit this "holy-crap-I've-only-got-a-few-weeks!" mode...no crash dieting folks, one day at a time, stay focused :)
Well, I've got eggs to peel...here we go.
Enjoy the day...relax, get in some activity, and then get your mind right for Monday!
I've got turkey meatballs in the oven, 40 eggs boiling on the stove, chicken thawing,...its certainly an interesting array of smells going on in here. Every weekend I'm amazed by how fast Sunday comes and here I am preparing for the upcoming work week. Tomorrow morning will be a little hectic, as we just added 2 new clients at 6:30...and 2 of my 6am-ers are ALWAYS late. I honestly do not get it. Set the alarm earlier, have your stuff sitting by the door, I don't care what it takes but for the love of God be on time. I may have to start explicit-wake-up-calls. I can already predict how this will go down tomorrow morning.....you might see me on the news...
My plan for today is cardio, a few chores around the house, go hit balls, and then settle in to watch The Girl With the Dragon Tattoo. 98% chance I will be too freaked out to sleep. The last freaky movie I watched was Taken, and that resulted in me swearing off international travel until 2018. Before that, it was The Ring my junior year in college. For 2 weeks I was fairly certain I was going to die and considered writing a will. Which, at that point in my life consisted of approximately 75 pairs of shoes, some credit card debt, and Jack Daniels stashed in my closet.
Needless to say, I will have to brace myself for this movie.
On a nutrition note...
We had 2 events this weekend, my dad's birthday party and then a couples wedding shower last night. Healthy options at both events, but the sugar from the bites of cake I had resulted in sugar-hangovers yesterday and this morning. Today will be a full-fledged detox day. Don't get me wrong, I love a piece of cake once in a blue moon, and have a sweet tooth like no other, but my body is not used to it on a regular basis. SO, I pay for it the next day. If anything, it makes me appreciate the days when I feel great and my pancreas isn't secreting insulin like a faucet. Seriously, I have no clue how people eat like that all the time.
We played a version of "the Newly Wed Game" last night...4 couples....guys answered questions and then we had to guess what they said. Fastest way to make you look at your spouse and think who are you and have you EVER listened to a word I've said? It was entertaining to say the least.
And a big shout out to the couple of honor Ryan and Katherine:
Last week of March...can't believe it.
Summer is quickly approaching and I'm sure some of you have that bikini or speedo on your mind. No judgment on the speedo, just keep it tasteful. But I have yet to find anyone who looks amazing in one....sometimes spandex is a poor choice. So is everyone on track for their beach-bod? Usually by April people hit this "holy-crap-I've-only-got-a-few-weeks!" mode...no crash dieting folks, one day at a time, stay focused :)
Well, I've got eggs to peel...here we go.
Enjoy the day...relax, get in some activity, and then get your mind right for Monday!
Saturday, March 24, 2012
58 and Still Going Strong...
Saturday morning, 7am.
Amazingly, I just woke up about 30 minutes ago....yeah, slept in later than 5:30...craziness. I was drained though.
Even though Friday is technically my day off, I was running around like a mad woman getting ready for my dad's birthday party. I'm pretty demanding when it comes to hosting things that no one bring anything. My little brother's girlfriend is still getting used to this....I basically have to threaten people. Story of my life. I want them to eat, enjoy themselves, and not worry about anything.
We had a blast...
Despite the hectic schedule, I was able to fit in a back/core workout. I was rolling through everything with about 30 seconds rest between sets because of the time-crunch, which definitely made it more exhausting. Good workout,...today will be cardio. But first I've got to suck down 2 more cups of coffee....I'm in rare form right now.
I honestly cannot imagine not drinking coffee every morning. Ok, its starting to kick in...my hands are sweating. My God, I am a human-broiler. This is ridiculous.
I had a great conversation with Kelly last night about eating clean and food-prep. She's really striving to revamp their fridge and pantry to eat whole, natural foods and limit processed stuff. This is huge and I enjoyed sharing some recipes/tips. The average American diet comes from a box, can, or bottle and we're chronically deprived of all the nutrients in real food. Take a look at your daily intake. How many times are you eating something processed? Guess what? That's not what your body was made to consume. Trying to lose weight? Throw out the box and buy fresh. Yes, it can get pricey, but the cost of health issues later in life due to poor choices NOW, is far far greater.
We are addicted to instant gratification and convenience. Get over it. What's not convenient? When you get to the point when everyday tasks and functional movements become too difficult to perform. When you become winded after 1 flight of stairs. Type 2 diabetes at the age of 30. Blocked arteries. Must I go on?...
So here's a challenge for your weekend, and we'll start with baby steps...
* Go an entire day without eating ANYTHING processed. So basically, whatever you eat must only have 1 ingredient....(examples: fruits, veggies, lean meat, greek yogurt, regular rolled oats, coffee and tea are fine, nuts...)
Some of you may have to get creative....and others of you may have to do a complete overhaul of your fridge. Its worth it. Respect your body. You're only given one.
Amazingly, I just woke up about 30 minutes ago....yeah, slept in later than 5:30...craziness. I was drained though.
Even though Friday is technically my day off, I was running around like a mad woman getting ready for my dad's birthday party. I'm pretty demanding when it comes to hosting things that no one bring anything. My little brother's girlfriend is still getting used to this....I basically have to threaten people. Story of my life. I want them to eat, enjoy themselves, and not worry about anything.
We had a blast...
Despite the hectic schedule, I was able to fit in a back/core workout. I was rolling through everything with about 30 seconds rest between sets because of the time-crunch, which definitely made it more exhausting. Good workout,...today will be cardio. But first I've got to suck down 2 more cups of coffee....I'm in rare form right now.
I honestly cannot imagine not drinking coffee every morning. Ok, its starting to kick in...my hands are sweating. My God, I am a human-broiler. This is ridiculous.
I had a great conversation with Kelly last night about eating clean and food-prep. She's really striving to revamp their fridge and pantry to eat whole, natural foods and limit processed stuff. This is huge and I enjoyed sharing some recipes/tips. The average American diet comes from a box, can, or bottle and we're chronically deprived of all the nutrients in real food. Take a look at your daily intake. How many times are you eating something processed? Guess what? That's not what your body was made to consume. Trying to lose weight? Throw out the box and buy fresh. Yes, it can get pricey, but the cost of health issues later in life due to poor choices NOW, is far far greater.
We are addicted to instant gratification and convenience. Get over it. What's not convenient? When you get to the point when everyday tasks and functional movements become too difficult to perform. When you become winded after 1 flight of stairs. Type 2 diabetes at the age of 30. Blocked arteries. Must I go on?...
So here's a challenge for your weekend, and we'll start with baby steps...
* Go an entire day without eating ANYTHING processed. So basically, whatever you eat must only have 1 ingredient....(examples: fruits, veggies, lean meat, greek yogurt, regular rolled oats, coffee and tea are fine, nuts...)
Some of you may have to get creative....and others of you may have to do a complete overhaul of your fridge. Its worth it. Respect your body. You're only given one.
Thursday, March 22, 2012
Propped-up Half Naked
I just walked in the door not too long ago and I could go to bed right now. What a day. It was one of those mornings when you have to prop yourself up against the wall to get dressed because to try anything else would lead to a potential busted hip. I have to get dressed in the closet every morning since Ryan is still asleep (along with the rest of creation), and anything that requires balance is questionable. I've definitely fallen on the floor a couple of times...
The day got off to a roaring start with clients, who had me laughing by 7am. One man has resorted to just calling me "death"...perhaps in an attempt to be funny that its actually the last part of my name,..sort of....but whatever, I've been called worse and if it helps him get through a few sprints, throw a few obscenities in there for all I care. One of my favorites is still "Small ball of hate"....that one was creative. I can appreciate that.
Workout today was great....shoulders/triceps/cardio. My cardio session absolutely flew by, which rocked my world. I flipped through a magazine while on the treadmill, watched ESPN, and had the music blaring. My ADD had absolutely no time to get bored. It was great.
The afternoon was pretty typical, except that my mom decided to get all cocky via text. She sent me a paragraph that was pretty much indecipherable, and then followed it with a text that she'd mastered text abbreviations. Uhh...no mom. You didn't. You can't make up your own abbreviations and not tell anyone what the heck you're talking about. The new one today was UIWA....You Is What Ain't. Apparently, my family missed English class....every year.... I'm stealing her phone from her tomorrow.
Ok, tonight was short and sweet.
I've got to start cleaning because I'm hosting my dad's birthday party tomorrow night....just immediate family, but still have to scrub the throne, vacuum, and all that other fun stuff. Yes, I will probably have some good stories after that shin-dig...it will be entertaining to say the least.
Have a great night and get ready for F-R-I-D-A-Y!!!
The day got off to a roaring start with clients, who had me laughing by 7am. One man has resorted to just calling me "death"...perhaps in an attempt to be funny that its actually the last part of my name,..sort of....but whatever, I've been called worse and if it helps him get through a few sprints, throw a few obscenities in there for all I care. One of my favorites is still "Small ball of hate"....that one was creative. I can appreciate that.
Workout today was great....shoulders/triceps/cardio. My cardio session absolutely flew by, which rocked my world. I flipped through a magazine while on the treadmill, watched ESPN, and had the music blaring. My ADD had absolutely no time to get bored. It was great.
The afternoon was pretty typical, except that my mom decided to get all cocky via text. She sent me a paragraph that was pretty much indecipherable, and then followed it with a text that she'd mastered text abbreviations. Uhh...no mom. You didn't. You can't make up your own abbreviations and not tell anyone what the heck you're talking about. The new one today was UIWA....You Is What Ain't. Apparently, my family missed English class....every year.... I'm stealing her phone from her tomorrow.
Ok, tonight was short and sweet.
I've got to start cleaning because I'm hosting my dad's birthday party tomorrow night....just immediate family, but still have to scrub the throne, vacuum, and all that other fun stuff. Yes, I will probably have some good stories after that shin-dig...it will be entertaining to say the least.
Have a great night and get ready for F-R-I-D-A-Y!!!
Wednesday, March 21, 2012
Respect Your Machine
I am actually sitting at the dinner table while its still light outside. This rarely happens.....I won't complain. Wednesdays are generally long, and when I hit "my wall" at 2pm, I hit it pretty hard. I just wanted to lay down. On the floor, on the desk, treadmill, it really didn't matter. Just give me a horizontal surface and I can fall asleep any afternoon...especially Wednesdays. Its at those times that I keep twitter close by for a few laughs to keep my going. Yes, I have a twitter account (MFSince1983), and yes I was anti-twitter for awhile, but what the heck...the flesh is weak and I gave in. I don't follow anyone that is going to be dramatic on there....its a "tweet" for God sake. And no, I will not get serious on there either. I keep it light-hearted with a nice dose of sarcasm...just like I like it. Join the bandwagon...its free stalking.
I had a great workout today...legs and core. Doing ab exercises always make me nauseous...got a little carried away on leg raises and kneed myself in the forehead. Seriously. If I told my family they'd probably ask if it broke my patella. They like making fun of the fact that I have the same hairline as my 58 year old dad...except his is supposed to recede. Mine just looks like I could pretty much headbutt anything and dominate like a champ.
...Not quite sure how I get on these topics...
I had to give a client a little pep-talk today over the phone. First, let me say that one of the best things a trainer can do for the sake of their professional relationship with a client is understand a person's relationship with exercise. What I mean by that is,...is it a have to because of health risks, is it an enjoyable aspect of their day, is it an I'm-going-to-push-until-I throw-up mentality they possess, is it maybe even an addiction, or perhaps something they will only do to the bare minimum just to say they workout. Understanding this is key when a client sets goals, complains of joint pain, seeks motivation to keep going, etc...
My client calls and says she's been in the hospital hooked to an IV this morning. I am immediately shocked and completely thrown off because this is a very healthy and fit woman. We talk for a long time about the events leading up to her getting sick and just feeling horrible for over a week. But what blew me away was her actually apologizing for canceling her session and simply wanting to take it easy for a couple of days. Seriously?! Fever...migraines...hospitalization....an apology? I quickly had to talk some sense into this woman. She'd pushed and pushed and now was to the point where she struggled to allow herself to rest and more importantly be OK with it. In that moment, she needed to respect her body by backing off. Her expectations exceeded what was reasonable and even healthy at that time. By the end of our conversation she was laughing and thankfully calmer.
I sat there laughing for a minute or two afterward because for A LOT of people its the exact opposite....they get a freak'n hangnail, and there I am trying to convince them that it won't effect their squat form and to keep moving. I am always amazed by this. So a better option would be to just stop, continue to get out of shape, put even more strain on your joints, decrease your life expectancy, and complain about the very things you can control?! Give me a break.
On the same note, I did an initial evaluation today. I go through basic stats- height, weight, percent body fat....do a functional movement screen...cardio assessment,...and then finish with a few basic strength tests. Honestly, it is nothing major. By the end, the man was laid out on the PT table, dizzy, and saying he felt completely spent. Sad, but I see this more often than I'd like. So I finally asked him if he truly thought he'd come in there and perform like an Olympic athlete. It was a wake up call. We compare ourselves to the average American, but the problem is that the average is overweight, out of shape, and on the cusp of major health problems that EVERYONE pays for.
The man starts Monday.
I'm about to rock his wanna-look-better-naked world. Game time.
I'll casually roll off my soap box now...
Time for a some shut-eye. See you all on twitter ;)
I had a great workout today...legs and core. Doing ab exercises always make me nauseous...got a little carried away on leg raises and kneed myself in the forehead. Seriously. If I told my family they'd probably ask if it broke my patella. They like making fun of the fact that I have the same hairline as my 58 year old dad...except his is supposed to recede. Mine just looks like I could pretty much headbutt anything and dominate like a champ.
...Not quite sure how I get on these topics...
I had to give a client a little pep-talk today over the phone. First, let me say that one of the best things a trainer can do for the sake of their professional relationship with a client is understand a person's relationship with exercise. What I mean by that is,...is it a have to because of health risks, is it an enjoyable aspect of their day, is it an I'm-going-to-push-until-I throw-up mentality they possess, is it maybe even an addiction, or perhaps something they will only do to the bare minimum just to say they workout. Understanding this is key when a client sets goals, complains of joint pain, seeks motivation to keep going, etc...
My client calls and says she's been in the hospital hooked to an IV this morning. I am immediately shocked and completely thrown off because this is a very healthy and fit woman. We talk for a long time about the events leading up to her getting sick and just feeling horrible for over a week. But what blew me away was her actually apologizing for canceling her session and simply wanting to take it easy for a couple of days. Seriously?! Fever...migraines...hospitalization....an apology? I quickly had to talk some sense into this woman. She'd pushed and pushed and now was to the point where she struggled to allow herself to rest and more importantly be OK with it. In that moment, she needed to respect her body by backing off. Her expectations exceeded what was reasonable and even healthy at that time. By the end of our conversation she was laughing and thankfully calmer.
I sat there laughing for a minute or two afterward because for A LOT of people its the exact opposite....they get a freak'n hangnail, and there I am trying to convince them that it won't effect their squat form and to keep moving. I am always amazed by this. So a better option would be to just stop, continue to get out of shape, put even more strain on your joints, decrease your life expectancy, and complain about the very things you can control?! Give me a break.
On the same note, I did an initial evaluation today. I go through basic stats- height, weight, percent body fat....do a functional movement screen...cardio assessment,...and then finish with a few basic strength tests. Honestly, it is nothing major. By the end, the man was laid out on the PT table, dizzy, and saying he felt completely spent. Sad, but I see this more often than I'd like. So I finally asked him if he truly thought he'd come in there and perform like an Olympic athlete. It was a wake up call. We compare ourselves to the average American, but the problem is that the average is overweight, out of shape, and on the cusp of major health problems that EVERYONE pays for.
The man starts Monday.
I'm about to rock his wanna-look-better-naked world. Game time.
I'll casually roll off my soap box now...
Time for a some shut-eye. See you all on twitter ;)
Tuesday, March 20, 2012
Potty-mouths
There is one thing I cannot say about my job,....that its boring.
Every person I work with is different, and on a day to day basis there is absolutely no telling the conversations I'll have or the comments that will come from their mouths. Today was no different. Filters were off and a few times I laughed until I cried. Here were a few lines...
"Oh God, did my wife call you and tell you to kick my ass? You know why men die before their wives right?...Because they want to."
"I'd give you the finger, but I can't feel my hand."
"Meredith, I can't do that exercise...my crotch might fall out."
"My 'lower' abs?...After 3 kids, I can't feel anything below my navel. Nothing."
There were a couple of others that I simply cannot post, but had me bent over laughing to the point I could hardly breathe. Got to love moments like that....unedited....honest...ah yes, I love what I do.
Yes, I was completely drained by the time I got to my workout, but I was pretty pumped about doing chest. I actually enjoy training chest....probably because nothing gets in my way....been that way since, uh...1983. "Growth spurt" means nothing to me...absolutely nothing.
I included drop sets on the last 2 sets of each exercises and then moved on to biceps. My left forearm is still brutally sore, but I had to get in some bicep work before I went nuts on someone. I went a little lighter and just kept my wrists flexed so I would eliminate as much forearm as possible. It was manageable, but I was glad to be done. I finished with 12% incline, walking, for 40 minutes. My rear was burning.
Honestly, if you have bad knees or simply hate to jog, jack that incline up. Its a great cardio option as long as your hearrate is high enough and you LET GO. I hate it when I see people on incline 15 holding on for dear life, but strolling at 4.5 mph. I want to go over there and judo-chop their arms. I get gym-rage.
8:20...this is record timing...I actually get an extra 40 minutes to read and chill out before bed. This could get crazy. Have a great night...here we come hump day!
Every person I work with is different, and on a day to day basis there is absolutely no telling the conversations I'll have or the comments that will come from their mouths. Today was no different. Filters were off and a few times I laughed until I cried. Here were a few lines...
"Oh God, did my wife call you and tell you to kick my ass? You know why men die before their wives right?...Because they want to."
"I'd give you the finger, but I can't feel my hand."
"Meredith, I can't do that exercise...my crotch might fall out."
"My 'lower' abs?...After 3 kids, I can't feel anything below my navel. Nothing."
There were a couple of others that I simply cannot post, but had me bent over laughing to the point I could hardly breathe. Got to love moments like that....unedited....honest...ah yes, I love what I do.
Yes, I was completely drained by the time I got to my workout, but I was pretty pumped about doing chest. I actually enjoy training chest....probably because nothing gets in my way....been that way since, uh...1983. "Growth spurt" means nothing to me...absolutely nothing.
I included drop sets on the last 2 sets of each exercises and then moved on to biceps. My left forearm is still brutally sore, but I had to get in some bicep work before I went nuts on someone. I went a little lighter and just kept my wrists flexed so I would eliminate as much forearm as possible. It was manageable, but I was glad to be done. I finished with 12% incline, walking, for 40 minutes. My rear was burning.
Honestly, if you have bad knees or simply hate to jog, jack that incline up. Its a great cardio option as long as your hearrate is high enough and you LET GO. I hate it when I see people on incline 15 holding on for dear life, but strolling at 4.5 mph. I want to go over there and judo-chop their arms. I get gym-rage.
8:20...this is record timing...I actually get an extra 40 minutes to read and chill out before bed. This could get crazy. Have a great night...here we come hump day!
Monday, March 19, 2012
Hangovers and Sore Forearms
I saw way too many hungover clients today.
Walking into the gym in "recovery-mode", you might as well have a target on your back. Kudos for them for not canceling, sucking it up and being there, but I honestly have no sympathy for any struggle at that point. Truth be told, I hope they feel horrible so perhaps next time they'll think twice before drinking like their liver is invincible. Wake up call....you're not 21 anymore. And if you're reading this under the age of 21, archive it...I might as well be speaking German to you right now.
On a softer note, if they had thrown up, I would have cleaned it up. Mainly because we don't have any of that powder stuff teachers used to put over vomit in the class. What a horrible memory....not sure which was worse, seeing little Johnny spew his pop-tarts or the smell of disinfectant on top of Johnny's vom. Like spraying "Ocean breeze" in the bathroom...great, now it smells like a crappy ocean.
Basically, it was a rough morning for a handful of folks...
My workout didn't exactly go as planned today.
I went to hit balls yesterday and my left forearm was so tender to the touch that doing any type of bicep exercise simply wasn't going to happen. Problem is, I get death grip on the club and I hold on for dear life. I try to imagine the whole "cow utter" thing...soft touch...light grip...etc. That lasts for oh about 4 balls and then I'm practically giving my cow a mastectomy.
All that to say I had to switch the plan a little. I hit back, shoulders, and finished up with some cardio. Back exercises felt great...again, more emphasis on my upper back. I kept reps 10-12 on most exercises and threw in a couple of drop sets and supersets with my shoulder routine. It felt good to mix it up, and overall it was a solid lifting day.
While I was doing my cardio I read a great article on motivation - where it stems from and how to hold on to it. To be completely honest, I do not see how anyone could not want to be healthier for themselves, but I'm afraid that particular population is growing. The article basically hit on one major point.....that motivation that lasts and genuinely drives us has to come from within. We often hear others list a person or people who are motivating, but when it comes down to it, if you don't possess the internal desire to do X,Y, or Z, it won't happen. Period. And its not always about the actual goal or end result. Sometimes, the motivating factor is simply the value you place on your commitment. For instance, you want to lose 40 pounds. When the weight initially starts to come off pretty easily, that in itself fuels your motivation....the goal....actually seeing the weight go. However, when weightloss stalls and you're giving all you can to workouts and eating clean, THAT'S when gears shift and motivation must stem from somewhere deeper....and internal vow you made to yourself to press on because you're worth it.
The toughest thing for me to swallow as a trainer is that I, nor anyone else for that matter, can actually give you that motivation. At some point its a personal decision.
Well, its nearly passed my bedtime.
If I want to remotely be able to function at 4:30 I better get my rear in bed. Big day tomorrow....love me some Tuesdays...
Walking into the gym in "recovery-mode", you might as well have a target on your back. Kudos for them for not canceling, sucking it up and being there, but I honestly have no sympathy for any struggle at that point. Truth be told, I hope they feel horrible so perhaps next time they'll think twice before drinking like their liver is invincible. Wake up call....you're not 21 anymore. And if you're reading this under the age of 21, archive it...I might as well be speaking German to you right now.
On a softer note, if they had thrown up, I would have cleaned it up. Mainly because we don't have any of that powder stuff teachers used to put over vomit in the class. What a horrible memory....not sure which was worse, seeing little Johnny spew his pop-tarts or the smell of disinfectant on top of Johnny's vom. Like spraying "Ocean breeze" in the bathroom...great, now it smells like a crappy ocean.
Basically, it was a rough morning for a handful of folks...
My workout didn't exactly go as planned today.
I went to hit balls yesterday and my left forearm was so tender to the touch that doing any type of bicep exercise simply wasn't going to happen. Problem is, I get death grip on the club and I hold on for dear life. I try to imagine the whole "cow utter" thing...soft touch...light grip...etc. That lasts for oh about 4 balls and then I'm practically giving my cow a mastectomy.
All that to say I had to switch the plan a little. I hit back, shoulders, and finished up with some cardio. Back exercises felt great...again, more emphasis on my upper back. I kept reps 10-12 on most exercises and threw in a couple of drop sets and supersets with my shoulder routine. It felt good to mix it up, and overall it was a solid lifting day.
While I was doing my cardio I read a great article on motivation - where it stems from and how to hold on to it. To be completely honest, I do not see how anyone could not want to be healthier for themselves, but I'm afraid that particular population is growing. The article basically hit on one major point.....that motivation that lasts and genuinely drives us has to come from within. We often hear others list a person or people who are motivating, but when it comes down to it, if you don't possess the internal desire to do X,Y, or Z, it won't happen. Period. And its not always about the actual goal or end result. Sometimes, the motivating factor is simply the value you place on your commitment. For instance, you want to lose 40 pounds. When the weight initially starts to come off pretty easily, that in itself fuels your motivation....the goal....actually seeing the weight go. However, when weightloss stalls and you're giving all you can to workouts and eating clean, THAT'S when gears shift and motivation must stem from somewhere deeper....and internal vow you made to yourself to press on because you're worth it.
The toughest thing for me to swallow as a trainer is that I, nor anyone else for that matter, can actually give you that motivation. At some point its a personal decision.
Well, its nearly passed my bedtime.
If I want to remotely be able to function at 4:30 I better get my rear in bed. Big day tomorrow....love me some Tuesdays...
Sunday, March 18, 2012
Be Your Own Catalyst
Sunday morning.
I am sucking down coffee like I'm being hazed at 7am. Pumpkin Spice better bring its A-game because I only got 5 hours of sleep. Watery eyes...looking like I just came out of a cage fight....its great I swear. But definitely worth it.
We went to babysit the niece's last night, and stayed a little longer to visit once David and Kelly came home. Those girls are something else. Haven is going through the stage where she is extremely attached to her parents, and the second they leave the bottom falls out.
There we were,...Payton at one end of the table eating her dinner, and Haven wailing at the other. Then Payton starts screaming at the top of her lungs trying to funny...Ryan and I start busting out laughing because at this point our eardrums are twitching and poor Haven is crying so hard she can't see and is drooling all over the place. I can't get Haven to eat a single thing, and Payton is resorting to a face-planted position, eating peas off the table. What a scene. It was an eventful St. Patty's Day....
Well, my meatballs are done, veggies chopped, and now waiting for this coffee to hit me before I head for some cardio. I'm thinking its going to be a quick session since I'm going to hit some balls today. The combination of not enough sleep + too much cardio beforehand might prove to be bad for everyone. I'd be the only person throwing clubs in a fit of rage at the driving range. Honestly, I wouldn't put it passed me. I come from a long line of people with anger-management-issues. Explains a lot.
On to other things...
So what's on tap for this week?
I firmly believe in a plan. Even though I like to be chronically organized when it comes to my agenda and "where I'm headed", its easy to get side tracked. Then, before we know it we're moving in circles instead of forward. Well, doing the same thing over and over with the same results and expecting something different is the definition of insanity. We've got enough of that around us on a daily basis...
So here's a little suggestion. Get in the habit on Sunday to sit and think about your goals....fitness, work related, personal, etc. Then ask yourself what you plan to do in the upcoming week to help move closer to achieving them. Sounds simple, right? But how long have we had "lose 20 pounds" on that list?...or "make healthier meals for my family"....or "improve my resume"? ....If you're waiting for someone to make it easier or hand you accomplishments on a silver platter you'll wait yourself right into a life of what if.
Time to move forward. CHOOSE to move forward. Becoming your own catalyst for change just may be the bravest, most empowering thing you do. You said "tomorrow" yesterday. Embrace it.
Enjoy the day...and prepare for a new week and new opportunities!
I am sucking down coffee like I'm being hazed at 7am. Pumpkin Spice better bring its A-game because I only got 5 hours of sleep. Watery eyes...looking like I just came out of a cage fight....its great I swear. But definitely worth it.
We went to babysit the niece's last night, and stayed a little longer to visit once David and Kelly came home. Those girls are something else. Haven is going through the stage where she is extremely attached to her parents, and the second they leave the bottom falls out.
There we were,...Payton at one end of the table eating her dinner, and Haven wailing at the other. Then Payton starts screaming at the top of her lungs trying to funny...Ryan and I start busting out laughing because at this point our eardrums are twitching and poor Haven is crying so hard she can't see and is drooling all over the place. I can't get Haven to eat a single thing, and Payton is resorting to a face-planted position, eating peas off the table. What a scene. It was an eventful St. Patty's Day....
Well, my meatballs are done, veggies chopped, and now waiting for this coffee to hit me before I head for some cardio. I'm thinking its going to be a quick session since I'm going to hit some balls today. The combination of not enough sleep + too much cardio beforehand might prove to be bad for everyone. I'd be the only person throwing clubs in a fit of rage at the driving range. Honestly, I wouldn't put it passed me. I come from a long line of people with anger-management-issues. Explains a lot.
On to other things...
So what's on tap for this week?
I firmly believe in a plan. Even though I like to be chronically organized when it comes to my agenda and "where I'm headed", its easy to get side tracked. Then, before we know it we're moving in circles instead of forward. Well, doing the same thing over and over with the same results and expecting something different is the definition of insanity. We've got enough of that around us on a daily basis...
So here's a little suggestion. Get in the habit on Sunday to sit and think about your goals....fitness, work related, personal, etc. Then ask yourself what you plan to do in the upcoming week to help move closer to achieving them. Sounds simple, right? But how long have we had "lose 20 pounds" on that list?...or "make healthier meals for my family"....or "improve my resume"? ....If you're waiting for someone to make it easier or hand you accomplishments on a silver platter you'll wait yourself right into a life of what if.
Time to move forward. CHOOSE to move forward. Becoming your own catalyst for change just may be the bravest, most empowering thing you do. You said "tomorrow" yesterday. Embrace it.
Enjoy the day...and prepare for a new week and new opportunities!
Saturday, March 17, 2012
Get Your Green On
Its 6:30am on a Saturday morning....been up for almost an hour. Yes, that was my version of "sleeping in". My attempts to sleep beyond 8am have pretty much failed over the last few years. So here I am...blogging before the sun comes up....already baked my husband's breakfast, gone through the bills, checked emails, and finished the routine for hip-hop class. There's just something about practicing a pelvic-thrust at 6am that seems so wrong....
Still nailed it.
As I sit here, my rearend is one giant knot. I had shoulders, hamstrings/glutes yesterday, and the "junk in my trunk" right now is predominately a massive amount of lactic acid. Sitting down is quite interesting...I have to ease into it like most people with a hip replacement...broken leg...or anyone over the age of 75. Not to discriminate, just saying that after a certain age you're not exactly moving like Mario Andretti in the race of life. Its ok, I wouldn't either.
So basically, teaching class this morning will be interesting to say the least.
Its funny to me the number of people I talk to/train who believe that at some point the soreness should completely go away, or that its a sign that you are totally out of shape. If that's the case, half my time is spent in vain. To set things straight, both of those notions are false. Yes, soreness will ease up a little as you go along in your fitness journey, BUT the idea is to keep raising the bar and challenge yourself a little above your current ability/strength/aerobic and anaerobic capacity. Thus, what made you sore a year ago may not make you sore today, but only because you're more fit and your current workouts are tailored accordingly.
I'm sore nearly everyday.
Something on my body is a little achy, tender, or just completely raw on a daily basis. I think it goes back to expectations. Adjust your expectations so that you are prepared to feel these things and you won't be disappointed. Its the nature of the beast. Embrace the suck and move on.
After finishing a few things around the house yesterday, I headed out to run a few errands and just enjoy some time alone. It was great. I started at Dick's...they know me by name there...is that bad? If Nike would just sponsor me it would solve some issues, and the world would make more sense. Someone get on that asap.
On a random note, Happy St. Patrick's Day! I'm sure some of you will be reading this with a green beer in hand....fine, just make sure its post-10am. Its my dad's birthday, so a big shout-out to him! He's an amazing man, and I am blessed to have such a supportive, loving dad and friend. Lord knows he's probably wanted to pull his hair out over the last 28 years, but has refrained. They make great meds for that now. Seriously though, I have tremendous admiration for that man....happy 58th dad!
Well, its time to face the day. I've had 3 cups of coffee (with protein of course), and am currently sweating my way into Saturday. Story of my life. Enjoy the weekend....rest and recharge!
Still nailed it.
As I sit here, my rearend is one giant knot. I had shoulders, hamstrings/glutes yesterday, and the "junk in my trunk" right now is predominately a massive amount of lactic acid. Sitting down is quite interesting...I have to ease into it like most people with a hip replacement...broken leg...or anyone over the age of 75. Not to discriminate, just saying that after a certain age you're not exactly moving like Mario Andretti in the race of life. Its ok, I wouldn't either.
So basically, teaching class this morning will be interesting to say the least.
Its funny to me the number of people I talk to/train who believe that at some point the soreness should completely go away, or that its a sign that you are totally out of shape. If that's the case, half my time is spent in vain. To set things straight, both of those notions are false. Yes, soreness will ease up a little as you go along in your fitness journey, BUT the idea is to keep raising the bar and challenge yourself a little above your current ability/strength/aerobic and anaerobic capacity. Thus, what made you sore a year ago may not make you sore today, but only because you're more fit and your current workouts are tailored accordingly.
I'm sore nearly everyday.
Something on my body is a little achy, tender, or just completely raw on a daily basis. I think it goes back to expectations. Adjust your expectations so that you are prepared to feel these things and you won't be disappointed. Its the nature of the beast. Embrace the suck and move on.
After finishing a few things around the house yesterday, I headed out to run a few errands and just enjoy some time alone. It was great. I started at Dick's...they know me by name there...is that bad? If Nike would just sponsor me it would solve some issues, and the world would make more sense. Someone get on that asap.
On a random note, Happy St. Patrick's Day! I'm sure some of you will be reading this with a green beer in hand....fine, just make sure its post-10am. Its my dad's birthday, so a big shout-out to him! He's an amazing man, and I am blessed to have such a supportive, loving dad and friend. Lord knows he's probably wanted to pull his hair out over the last 28 years, but has refrained. They make great meds for that now. Seriously though, I have tremendous admiration for that man....happy 58th dad!
Well, its time to face the day. I've had 3 cups of coffee (with protein of course), and am currently sweating my way into Saturday. Story of my life. Enjoy the weekend....rest and recharge!
Thursday, March 15, 2012
Paper or Plastic?
Its 9:30 and I'm still eating dinner. What a day.
I didn't have time after my workout to hit the grocery store, so by the time I got off work and made my way there, I was salivating on the peanut butter aisle. You've heard it before that its not smart to grocery shop when you're hungry...makes sense. Not only was I tempted to take the jar of skippy straight to the face, but I also wanted that whole checkout process to move AS FAST AS POSSIBLE. I gave Linda about 5 seconds working that conveyor belt before I was at the end bagging food like my life depended on it. Mama was ready to get home and eat.
It was a great day...just rolling from one thing to the next.
Morning clients worked hard and I capped it off with woman in her late seventies joking about the "innertube" around her waist. By no means is she obese, but she'll get on her "I need to do something about this innertube" kick, and the next thing I know she's pinching herself and shaking her head. Ha...she is so sweet...and what a trooper to come workout because she knows its good for her. Kudos to her.
Workout today was biceps, triceps, core, and cardio. I was pleased with the weights even though my left bicep acts ridiculous some days. My contraction on that side is still weaker than my right, and just more pronounced during some workouts more than others. Today was one of those days. Annoying.
Tomorrow will be shoulders and hamstrings/glutes. Hitting shoulders twice a week has been a good move, since they were a weak point for so long. FINALLY they are catching up. Always a work in progress...
By Thursday I can tell my body and mind are just spent. I'm tired, I'm mentally drained,...heck, I even wore a dirty t-shirt today. No worries, I did the sniff test.
Needless to say, "sleeping in" tomorrow will be great. I use that term loosely because I never seem to make it passed 6am. Shocker. Ok, time for some shut-eye. Night!
I didn't have time after my workout to hit the grocery store, so by the time I got off work and made my way there, I was salivating on the peanut butter aisle. You've heard it before that its not smart to grocery shop when you're hungry...makes sense. Not only was I tempted to take the jar of skippy straight to the face, but I also wanted that whole checkout process to move AS FAST AS POSSIBLE. I gave Linda about 5 seconds working that conveyor belt before I was at the end bagging food like my life depended on it. Mama was ready to get home and eat.
It was a great day...just rolling from one thing to the next.
Morning clients worked hard and I capped it off with woman in her late seventies joking about the "innertube" around her waist. By no means is she obese, but she'll get on her "I need to do something about this innertube" kick, and the next thing I know she's pinching herself and shaking her head. Ha...she is so sweet...and what a trooper to come workout because she knows its good for her. Kudos to her.
Workout today was biceps, triceps, core, and cardio. I was pleased with the weights even though my left bicep acts ridiculous some days. My contraction on that side is still weaker than my right, and just more pronounced during some workouts more than others. Today was one of those days. Annoying.
Tomorrow will be shoulders and hamstrings/glutes. Hitting shoulders twice a week has been a good move, since they were a weak point for so long. FINALLY they are catching up. Always a work in progress...
By Thursday I can tell my body and mind are just spent. I'm tired, I'm mentally drained,...heck, I even wore a dirty t-shirt today. No worries, I did the sniff test.
Needless to say, "sleeping in" tomorrow will be great. I use that term loosely because I never seem to make it passed 6am. Shocker. Ok, time for some shut-eye. Night!
Wednesday, March 14, 2012
Sprints on Hump-day
Wednesdays never cease to amaze me.
I woke up from my face-down-borderline-hibernation sleep panicking because I honestly had no clue what day it was or what the heck I needed to be doing. Its the most ridiculous 20 seconds of my day. Off a roaring start!
I am always entertained on the road at 5:30 in the morning. Me...the truckers....and a few questionable vehicles.
I passed one car that got pulled over and might as well had a target on his hood. Bright neon blue, racing stripes, light around the license plate (which stopped being ok when 2Pac went "missing"), and a spoiler that practically enabled the hideous thing to take flight. It was absurd, and yet kept me briefly entertained during my morning commute. Clearly, it doesn't take much prior to sunrise...
One thing that is actually a relief to me most Wednesday mornings is knowing that I get a 24 hour break from the weights. Yes, I love it, but after 2 days of hard lifting I am sore and somewhat look forward to just cardio. Emphasis on somewhat. 8 minutes into my sprints and any fond feelings toward that treadmill are completely gone. I did 20 minutes of sprints...heartrate between 186-192, then 20 minutes walking incline 11. Thankfully, it went by fairly quickly and then I had 20 minutes to shower and change before my next clients.
It was a great day with clients, and I swear everyone got the 20-minute-early memo. Tomorrow it will be the opposite just to spice my life up....(the nice way of putting it). I am anal about being on time. Its a matter of respect and courtesy. I get it from my dad. His idea of "on-time" is sitting in the parking lot 30 minutes before the doors open. No greeter at that time,...no, you greet yourself. When we took family vacations to the beach we would leave at 4am....its only 4 hours away and we couldn't get a key until 3pm. Nuts. There we were putting on our swimsuits in a random McDonald's off the highway....people trying to devour a McMuffin, and we walk out in floaties and enough sunscreen lathered on our face to survive Armageddon. What a site.
Anyway, that's probably why I have an issue about being on time. I blame dad.
Ah, its about that time. Bed time. Thursday will be here full steam ahead....night folks!
I woke up from my face-down-borderline-hibernation sleep panicking because I honestly had no clue what day it was or what the heck I needed to be doing. Its the most ridiculous 20 seconds of my day. Off a roaring start!
I am always entertained on the road at 5:30 in the morning. Me...the truckers....and a few questionable vehicles.
I passed one car that got pulled over and might as well had a target on his hood. Bright neon blue, racing stripes, light around the license plate (which stopped being ok when 2Pac went "missing"), and a spoiler that practically enabled the hideous thing to take flight. It was absurd, and yet kept me briefly entertained during my morning commute. Clearly, it doesn't take much prior to sunrise...
One thing that is actually a relief to me most Wednesday mornings is knowing that I get a 24 hour break from the weights. Yes, I love it, but after 2 days of hard lifting I am sore and somewhat look forward to just cardio. Emphasis on somewhat. 8 minutes into my sprints and any fond feelings toward that treadmill are completely gone. I did 20 minutes of sprints...heartrate between 186-192, then 20 minutes walking incline 11. Thankfully, it went by fairly quickly and then I had 20 minutes to shower and change before my next clients.
It was a great day with clients, and I swear everyone got the 20-minute-early memo. Tomorrow it will be the opposite just to spice my life up....(the nice way of putting it). I am anal about being on time. Its a matter of respect and courtesy. I get it from my dad. His idea of "on-time" is sitting in the parking lot 30 minutes before the doors open. No greeter at that time,...no, you greet yourself. When we took family vacations to the beach we would leave at 4am....its only 4 hours away and we couldn't get a key until 3pm. Nuts. There we were putting on our swimsuits in a random McDonald's off the highway....people trying to devour a McMuffin, and we walk out in floaties and enough sunscreen lathered on our face to survive Armageddon. What a site.
Anyway, that's probably why I have an issue about being on time. I blame dad.
Ah, its about that time. Bed time. Thursday will be here full steam ahead....night folks!
Tuesday, March 13, 2012
Wine before noon...
Got my jazz music rolling and I'm borderline overdosing on salmon and veggies. My kitchen smells horrible, but oh so worth it. Oscar is drooling. He sits at the table with me during dinner...as if he's going to partake in conversation because his brain is larger than a peanut. Its not. Bless his heart.
Today was great, but exhausting.
Ever have those days when you're so tired and clumsy that you question your sobriety at 9am? Yeah, today was one of those days. Eyes were watering....left eye still twitching...it was a mess. Its a good thing I am forced to be on my feet all day. No shot that I would stay awake in a cubicle....like giving my mom glitter and telling her not to love it.
Getting on and off the floor was more work than it should have been. My God, I was moving slow today. And of all days, today was the one day I had numerous people say "can you demonstrate that one more time?" Holy crap, I thought one more squat might rupture something.
What a day.
It did get off to a great start though....a client showed up with my favorite bottle of wine. Probably a bribe, which is fine....nice try. I'm a Chardonnay gal, and by 8am I had a glorious bottle of Mer Soleil in hand. By noon I was tempted to take it to the face.
Workout went well, just long. Since my schedule is a little nutty tomorrow, I needed to hit chest, shoulders, and quads today. More than I'd prefer, but I had to get it all in today....and on a positive note, no cardio today. Yeeaahh.
Ok, here I go on my soap box for a moment.
I had a client today who continually, in the most passive-aggressive way, tried to tell me how to train her. Top 5 pet-peeves in the gym. No, I don't claim to know everything about training, but principles do not change,...and I have yet to find a body that is the one exception. For the record, 200 crunches isn't going to give you a 6-pack....and overloading your muscles to the point of fatigue is necessary to gain size/shape....and lifting to failure as a woman isn't doing to make you look like a man. I was just pushed almost to my limit. At some point, you have to trust your trainer. You don't go into your doctor's office and re-diagnose yourself simply on the basis of you-think-you're-right-becuase-you-"read somewhere" syndrome. No, not every trainer is great, and you should feel free to ask questions, but there will come a time when you decide am I on board with this person or not?
I walked away from that situation frustrated, yes.
BUT, I can't please everyone. I train each person to the best of my knowledge in regards to my field, their needs and goals, and the ability/potential they bring to the table. That's all I can do. But for the best results and a successful journey, we need to be on the same page.
Well, that's about all I got today.
I've got to catch some Tosh.O before bed....a few laughs, and my day is complete.
Today was great, but exhausting.
Ever have those days when you're so tired and clumsy that you question your sobriety at 9am? Yeah, today was one of those days. Eyes were watering....left eye still twitching...it was a mess. Its a good thing I am forced to be on my feet all day. No shot that I would stay awake in a cubicle....like giving my mom glitter and telling her not to love it.
Getting on and off the floor was more work than it should have been. My God, I was moving slow today. And of all days, today was the one day I had numerous people say "can you demonstrate that one more time?" Holy crap, I thought one more squat might rupture something.
What a day.
It did get off to a great start though....a client showed up with my favorite bottle of wine. Probably a bribe, which is fine....nice try. I'm a Chardonnay gal, and by 8am I had a glorious bottle of Mer Soleil in hand. By noon I was tempted to take it to the face.
Workout went well, just long. Since my schedule is a little nutty tomorrow, I needed to hit chest, shoulders, and quads today. More than I'd prefer, but I had to get it all in today....and on a positive note, no cardio today. Yeeaahh.
Ok, here I go on my soap box for a moment.
I had a client today who continually, in the most passive-aggressive way, tried to tell me how to train her. Top 5 pet-peeves in the gym. No, I don't claim to know everything about training, but principles do not change,...and I have yet to find a body that is the one exception. For the record, 200 crunches isn't going to give you a 6-pack....and overloading your muscles to the point of fatigue is necessary to gain size/shape....and lifting to failure as a woman isn't doing to make you look like a man. I was just pushed almost to my limit. At some point, you have to trust your trainer. You don't go into your doctor's office and re-diagnose yourself simply on the basis of you-think-you're-right-becuase-you-"read somewhere" syndrome. No, not every trainer is great, and you should feel free to ask questions, but there will come a time when you decide am I on board with this person or not?
I walked away from that situation frustrated, yes.
BUT, I can't please everyone. I train each person to the best of my knowledge in regards to my field, their needs and goals, and the ability/potential they bring to the table. That's all I can do. But for the best results and a successful journey, we need to be on the same page.
Well, that's about all I got today.
I've got to catch some Tosh.O before bed....a few laughs, and my day is complete.
Monday, March 12, 2012
"Survey Says!..."
I just watched Family Feud and pretty much dominated the show. I shouldn't be proud of this, but it was definitely a highlight of the night. Besides providing both families with all the answers, the other great part of the show was the girl on roller skates. This is horrible, but I was bracing myself for a face-plant on national tv....I was trying not to blink so I wouldn't miss it. That's bad, I know. One of the questions was at what age is sex drive in overdrive? The first man said 13. Really?....Thirteen? Dear lord, lock your kids up asap. The top answer was 18...which is what I said. Too bad that wasn't on the SAT.
Ah Monday.
It was a typical Monday...all the spring-breakers are back and confessing all the their health-related-sins they committed while in Florida, on a cruise, in L.A., etc....dirty sinners. I have no sympathy....but here they are, ready to roll and get back on track. The biggest thing when returning from vacation is to sort-of "detox" the machine. I'm not talking fasting or some weird concoction, but rather drinking tons of water, eating plenty of veggies (especially greens and asparagus which have great detoxifying properties), and breaking a sweat in the gym! Our bodies like routine and schedule, and while a restful vacation is needed at times, its important to get the nutrition, sleep, and workouts back on track. It can be a slippery slope with one missed workout/clean meal after another....so get your butt back on the wagon!
Workout today was great. I had back, biceps, and cardio. Everything felt a little heavier than normal, but I was ok with how my workout went as a whole. I really need to spend more time on the width of my back. Its about proportion. You want a V-taper from the shoulders to the waist and then another "quad sweep" through the legs. I naturally have a thicker waist, so I need a wider upper back and broad shoulders to make it look smaller. This is what happens when you compete for a few years...you look at your body in a totally new light. Sometimes its good, sometimes its bad. Nonetheless, that's how I assess things right now and adjust my nutrition/training accordingly.
Tomorrow is chest, shoulders, and maybe quads. If not, I'll hit legs on Wednesday.
8:40 and my body feels like its 11pm. There is a sink full of dishes and a husband comatose in the recliner. Unless a leprechaun pops out of the broom closet with a sponge and step-stool, these dishes are not going to get done. Here we go...
Have a great night folks, get ready for another amazing day. Face it with confidence.
Ah Monday.
It was a typical Monday...all the spring-breakers are back and confessing all the their health-related-sins they committed while in Florida, on a cruise, in L.A., etc....dirty sinners. I have no sympathy....but here they are, ready to roll and get back on track. The biggest thing when returning from vacation is to sort-of "detox" the machine. I'm not talking fasting or some weird concoction, but rather drinking tons of water, eating plenty of veggies (especially greens and asparagus which have great detoxifying properties), and breaking a sweat in the gym! Our bodies like routine and schedule, and while a restful vacation is needed at times, its important to get the nutrition, sleep, and workouts back on track. It can be a slippery slope with one missed workout/clean meal after another....so get your butt back on the wagon!
Workout today was great. I had back, biceps, and cardio. Everything felt a little heavier than normal, but I was ok with how my workout went as a whole. I really need to spend more time on the width of my back. Its about proportion. You want a V-taper from the shoulders to the waist and then another "quad sweep" through the legs. I naturally have a thicker waist, so I need a wider upper back and broad shoulders to make it look smaller. This is what happens when you compete for a few years...you look at your body in a totally new light. Sometimes its good, sometimes its bad. Nonetheless, that's how I assess things right now and adjust my nutrition/training accordingly.
Tomorrow is chest, shoulders, and maybe quads. If not, I'll hit legs on Wednesday.
8:40 and my body feels like its 11pm. There is a sink full of dishes and a husband comatose in the recliner. Unless a leprechaun pops out of the broom closet with a sponge and step-stool, these dishes are not going to get done. Here we go...
Have a great night folks, get ready for another amazing day. Face it with confidence.
Sunday, March 11, 2012
Day of rest....and burns...
Apparently my body is immune to daylight savings.
Even after going to bed at midnight (crazy, I know), I was awake at 5:16...which was actually 4:16...which is the time I normally get up. It was absurd. By 7:30 I had already baked a pork roast, boiled and peeled over 40 eggs, cooked 2 pounds worth of turkey meatballs, answered emails, and had a meaningless conversation with my cat. After that I hit the treadmill for 45 minutes before getting ready for church.
How about that play-by-play....if your eyes are already bleeding, I apologize. More to come...
Honestly, I was exhausted by the time we got to church and found myself nodding a few times during prayer. There were a couple of times I was thoroughly entertained though...
My mom is in the choir, so I get a clear view of this woman...happy, got her hands in the air, smiling so hard you're pretty sure her face is cramping, and every now and then she will do sign language to me. For the record, SHE knows sign language, I don't. She might as well be speaking Chinese...but its the funniest thing to watch, so I just nod and she continues. Meanwhile, we are all standing and singing this song called "He is Exalted!", and my grandpa who is seated next to Ryan and has a voice like an air-horn is belting out "He is Exhausted!". So I have no clue what my mom is trying to say to me because, well, I'm not deaf...and my grandpa is two seats down making up his own songs. Church is never boring on our pew.
The service ended with grandpa giving us a speech on why the English language makes no sense.
And that was my church experience.
Since we're walking through my day, I might as well continue...
I came home and after eating lunch I was d-r-a-g-g-i-n-g. I needed a nap BADLY. The weather was gorgeous today, still a little chilly, but amazing. So I set up the lounge chair on the patio, lay down, and fall asleep right there in my jeans and hoodie pulled so you couldn't see my face. It was amazing...well, for about 30 minutes. All of a sudden I wake up because it literally felt like my right thigh was on fire. I stumble inside to the bathroom, and sure enough, I have burn marks on my right leg. Seriously. If I get 2nd degree burns I need a better story than falling asleep in a rusty beach chair, fully clothed, in the middle of March. I have nothing to say for myself. It still hurts.
Ok, enough of my ridiculous day and thigh burns.
Let's talk some fitness...
I received an email from a woman whom I recently started on her in-home fitness routine. She's a newbie, and is looking to lose another 20+ pounds. It was the end of her first week and she was feeling discouraged. She was "so sore" and "trying not to give up". While I wish I could say I was shocked, I wasn't. I see this more often than I'd like. People want to lose weight, get in shape, but the second its "hard" or "uncomfortable" they want to stop. It goes back to expectations. I truly believe that people think that everything will feel great and everything will be "easy" and enjoyable. Ummm....no. It's not. It won't be. And there will be days you'd rather take an actual kick in the rear before kicking your own in the gym. EXPECT that. Be OK with that. Just keep moving forward and remind yourself WHY you're doing it in the first place. If its important, you'll find a way. If its not, you'll find an excuse.
Time to refocus and adjust our expectations.
Ah yes, Monday awaits. I'm looking forward to getting back in the gym and see all the spring-breakers. They'll be tan, I'll be pale. Boooo...
Even after going to bed at midnight (crazy, I know), I was awake at 5:16...which was actually 4:16...which is the time I normally get up. It was absurd. By 7:30 I had already baked a pork roast, boiled and peeled over 40 eggs, cooked 2 pounds worth of turkey meatballs, answered emails, and had a meaningless conversation with my cat. After that I hit the treadmill for 45 minutes before getting ready for church.
How about that play-by-play....if your eyes are already bleeding, I apologize. More to come...
Honestly, I was exhausted by the time we got to church and found myself nodding a few times during prayer. There were a couple of times I was thoroughly entertained though...
My mom is in the choir, so I get a clear view of this woman...happy, got her hands in the air, smiling so hard you're pretty sure her face is cramping, and every now and then she will do sign language to me. For the record, SHE knows sign language, I don't. She might as well be speaking Chinese...but its the funniest thing to watch, so I just nod and she continues. Meanwhile, we are all standing and singing this song called "He is Exalted!", and my grandpa who is seated next to Ryan and has a voice like an air-horn is belting out "He is Exhausted!". So I have no clue what my mom is trying to say to me because, well, I'm not deaf...and my grandpa is two seats down making up his own songs. Church is never boring on our pew.
The service ended with grandpa giving us a speech on why the English language makes no sense.
And that was my church experience.
Since we're walking through my day, I might as well continue...
I came home and after eating lunch I was d-r-a-g-g-i-n-g. I needed a nap BADLY. The weather was gorgeous today, still a little chilly, but amazing. So I set up the lounge chair on the patio, lay down, and fall asleep right there in my jeans and hoodie pulled so you couldn't see my face. It was amazing...well, for about 30 minutes. All of a sudden I wake up because it literally felt like my right thigh was on fire. I stumble inside to the bathroom, and sure enough, I have burn marks on my right leg. Seriously. If I get 2nd degree burns I need a better story than falling asleep in a rusty beach chair, fully clothed, in the middle of March. I have nothing to say for myself. It still hurts.
Ok, enough of my ridiculous day and thigh burns.
Let's talk some fitness...
I received an email from a woman whom I recently started on her in-home fitness routine. She's a newbie, and is looking to lose another 20+ pounds. It was the end of her first week and she was feeling discouraged. She was "so sore" and "trying not to give up". While I wish I could say I was shocked, I wasn't. I see this more often than I'd like. People want to lose weight, get in shape, but the second its "hard" or "uncomfortable" they want to stop. It goes back to expectations. I truly believe that people think that everything will feel great and everything will be "easy" and enjoyable. Ummm....no. It's not. It won't be. And there will be days you'd rather take an actual kick in the rear before kicking your own in the gym. EXPECT that. Be OK with that. Just keep moving forward and remind yourself WHY you're doing it in the first place. If its important, you'll find a way. If its not, you'll find an excuse.
Time to refocus and adjust our expectations.
Ah yes, Monday awaits. I'm looking forward to getting back in the gym and see all the spring-breakers. They'll be tan, I'll be pale. Boooo...
Friday, March 9, 2012
Lysol buzz...
Its 10 minutes after 7 and I just finished cleaning. Yes, my attempt to sleep in on my day off pretty much failed....I made it to 5:34am. The fact that I was scrubbing a toilet by 6am makes me question my sanity. And the fact that I enjoyed it offers further concern.
So here I am...downing my 3rd cup of coffee and sweating like a champ.
The plan for today is simple...clean, workout, run errands, and hold as few conversations as possible. Fridays are my day to recharge. I need it. I had a great conversation with a friend yesterday about this and how easy it is to become addicted to our own "productivity". Life becomes a giant to-do list and this screwed up notion that we've got to be perfect at everything and be available for everybody all the time. Wow, what an exhausting, unrealistic standard to try and achieve. Truth is we need balance...and more than that, we need to refuel our bodies, mind, and souls as individuals. You have to figure out what recharges you and try and do it each week. Know when you need to take a step back, rest, and take some time for yourself. I used to struggle with this to the point that nothing brought me enjoyment because I felt like if it wasn't productive, then what's the point? What a miserable place to be. Thankfully, I've been able to sort of step out of that place and figure out what I need to calm down, refocus, and allow myself some down-time.
For me, it means being anonymous for a few hours. The nature of my career is emotionally, mentally, and physically exhausting. I interact on a personal level with dozens of people on a daily basis....thus, I need some ME time by the end of the week. For someone else it might mean going to a movie, playing a round of golf, or checkers (no judgment, just throwing that out there), or having coffee with a close friend. Whatever it is, I firmly believe its imperative you do it.
I'm sure the mother of 3 is sitting there thinking "yeah right, no shot Meredith"....well, if you continue to drive a car without filling it up with gas, eventually you will breakdown on the side of the road. Period. My mom continuously reminds me, "you have to allow some margins in your life"...so true...even if those margins begin with 15 minutes here and there.
That's my tid bit of wisdom for a Friday morning.
Let's talk workout.
Yesterday I had an awesome lifting session and then finished with sprints. My legs are definitely tired today, but looking forward to a solid shoulder/core workout here in a little while. First I'm going to enjoy some eggs and brussel sprouts....I am seriously craving them right now. I'm being completely judged right now. I get it...and I just realized how ridiculous that sentence looks.
Well, here's to another day.
Go hard, appreciate the small things, and take some time for yourself. Happy Friday folks :)
So here I am...downing my 3rd cup of coffee and sweating like a champ.
The plan for today is simple...clean, workout, run errands, and hold as few conversations as possible. Fridays are my day to recharge. I need it. I had a great conversation with a friend yesterday about this and how easy it is to become addicted to our own "productivity". Life becomes a giant to-do list and this screwed up notion that we've got to be perfect at everything and be available for everybody all the time. Wow, what an exhausting, unrealistic standard to try and achieve. Truth is we need balance...and more than that, we need to refuel our bodies, mind, and souls as individuals. You have to figure out what recharges you and try and do it each week. Know when you need to take a step back, rest, and take some time for yourself. I used to struggle with this to the point that nothing brought me enjoyment because I felt like if it wasn't productive, then what's the point? What a miserable place to be. Thankfully, I've been able to sort of step out of that place and figure out what I need to calm down, refocus, and allow myself some down-time.
For me, it means being anonymous for a few hours. The nature of my career is emotionally, mentally, and physically exhausting. I interact on a personal level with dozens of people on a daily basis....thus, I need some ME time by the end of the week. For someone else it might mean going to a movie, playing a round of golf, or checkers (no judgment, just throwing that out there), or having coffee with a close friend. Whatever it is, I firmly believe its imperative you do it.
I'm sure the mother of 3 is sitting there thinking "yeah right, no shot Meredith"....well, if you continue to drive a car without filling it up with gas, eventually you will breakdown on the side of the road. Period. My mom continuously reminds me, "you have to allow some margins in your life"...so true...even if those margins begin with 15 minutes here and there.
That's my tid bit of wisdom for a Friday morning.
Let's talk workout.
Yesterday I had an awesome lifting session and then finished with sprints. My legs are definitely tired today, but looking forward to a solid shoulder/core workout here in a little while. First I'm going to enjoy some eggs and brussel sprouts....I am seriously craving them right now. I'm being completely judged right now. I get it...and I just realized how ridiculous that sentence looks.
Well, here's to another day.
Go hard, appreciate the small things, and take some time for yourself. Happy Friday folks :)
Wednesday, March 7, 2012
Pumpkin Spice serenity...
Wednesday is on its way out.
It was a long day that began face-down in my pillow. When I wake up like that I know I'm extremely tired....I had sheet-wrinkles on my face and no feeling in my right arm. Awesome.
The drive to work has been absolutely amazing this week. Not because I enjoy sitting behind the one minivan on the road at 5:15am going 65 in the fast lane with Dora the Explorer blasting on the TV while daddy is in the front seat losing his mind,...no, its because I've had Dunkin Donuts Pumpkin Spice Coffee. Dear Lord that stuff is liquid speed. Ahh, I think I moaned a couple times. I threw in my caramel toffee flavored protein powder, and it was on! Yes, I add protein to everything...story of my life.
Workout today was legs and core. I kept reps 15-18 on all exercises and threw in a couple of supersets....my sprints tomorrow are going to feel awful, and by awful I mean great. There's a fine line between pain/pleasure in the gym and I seem to toy with it quite often. Overall, a good workout and I was thankful not to do any cardio. Cardio on leg day just ain't gonna happen. Not unless I had one of those hand bikes...at which point I could not take myself seriously.
So tomorrow's plan is bi's/tri's...and sprints...then fetal position....
It was a great afternoon with clients.
I had a handful of younger athletes (ages 14-18), which is always interesting. I hear about weekend tournaments....the prom...why their parents are apparently idiots....you know, the usual from teenagers. This one athlete in particular was telling me about how she won 3 straight tennis matches this weekend and felt so much stronger on the court. I LOVE hearing stuff like that from young people....when they finally start to GET IT. The light bulb goes off and they begin to realize that EVERYTHING will positively or negatively affect their performance. I was truly excited for her...very cool moment...
On a thicker note...
Ryan asked me today if I thought he was "getting fatter"....hahaha what a weird role-reversal. I was trying to think about what and when to compare it to. 1998 when your 6-pack was still a mystery...or 2007 when you managed to bend the metal part of a lounge chair on the beach...??....
Ironically, the conversation somehow turned into a 5 minute lecture of why its not ok for him to eat cereal every night for dinner. For the first time I thought, "Holy crap, I preach this stuff all day and my husband has heard NOTHING and would rather dive into a bowl of Capt'n Crunch and risk escaping with diabetes"...minor freak-out on a Wednesday. I'm busy yelling at people to eat better and meanwhile my husband is at home hosting his own eating contest against Kelloggs.
What in the world??!...
Well, that's it for now. I've got to make some tuna/rice for him before he gets home so there is no excuse to head to the pantry. This is like the show intervention....minus the illegal drugs...or the one creepy family member whose letter doesn't really make sense. If you've never seen the show you have no clue what I'm talking about at this point....I apologize. Sort of. Go watch it.
Have a wonderful night folks!
It was a long day that began face-down in my pillow. When I wake up like that I know I'm extremely tired....I had sheet-wrinkles on my face and no feeling in my right arm. Awesome.
The drive to work has been absolutely amazing this week. Not because I enjoy sitting behind the one minivan on the road at 5:15am going 65 in the fast lane with Dora the Explorer blasting on the TV while daddy is in the front seat losing his mind,...no, its because I've had Dunkin Donuts Pumpkin Spice Coffee. Dear Lord that stuff is liquid speed. Ahh, I think I moaned a couple times. I threw in my caramel toffee flavored protein powder, and it was on! Yes, I add protein to everything...story of my life.
Workout today was legs and core. I kept reps 15-18 on all exercises and threw in a couple of supersets....my sprints tomorrow are going to feel awful, and by awful I mean great. There's a fine line between pain/pleasure in the gym and I seem to toy with it quite often. Overall, a good workout and I was thankful not to do any cardio. Cardio on leg day just ain't gonna happen. Not unless I had one of those hand bikes...at which point I could not take myself seriously.
So tomorrow's plan is bi's/tri's...and sprints...then fetal position....
It was a great afternoon with clients.
I had a handful of younger athletes (ages 14-18), which is always interesting. I hear about weekend tournaments....the prom...why their parents are apparently idiots....you know, the usual from teenagers. This one athlete in particular was telling me about how she won 3 straight tennis matches this weekend and felt so much stronger on the court. I LOVE hearing stuff like that from young people....when they finally start to GET IT. The light bulb goes off and they begin to realize that EVERYTHING will positively or negatively affect their performance. I was truly excited for her...very cool moment...
On a thicker note...
Ryan asked me today if I thought he was "getting fatter"....hahaha what a weird role-reversal. I was trying to think about what and when to compare it to. 1998 when your 6-pack was still a mystery...or 2007 when you managed to bend the metal part of a lounge chair on the beach...??....
Ironically, the conversation somehow turned into a 5 minute lecture of why its not ok for him to eat cereal every night for dinner. For the first time I thought, "Holy crap, I preach this stuff all day and my husband has heard NOTHING and would rather dive into a bowl of Capt'n Crunch and risk escaping with diabetes"...minor freak-out on a Wednesday. I'm busy yelling at people to eat better and meanwhile my husband is at home hosting his own eating contest against Kelloggs.
What in the world??!...
Well, that's it for now. I've got to make some tuna/rice for him before he gets home so there is no excuse to head to the pantry. This is like the show intervention....minus the illegal drugs...or the one creepy family member whose letter doesn't really make sense. If you've never seen the show you have no clue what I'm talking about at this point....I apologize. Sort of. Go watch it.
Have a wonderful night folks!
Tuesday, March 6, 2012
Barefeet unleashed!
I swear I feel like by the time I come in the door, change clothes (because one can only survive in spandex for so long), make dinner, go through the mail, and finally sit down to eat, its already 8pm. It's 8:08 to be exact and I am finally scarfing down cabbage like I won't be fed for the next 3 days. It takes me a while to sort of wind-down...and after 8pm, it can be all downhill...
Today was a good day...a little slower since so many of my clients are vacationing for spring break. A week from today I'll get the 'ol story..."Mer, my pants are tight, I drank too much, and who are these kids and why are they calling me 'mom'?!" Ah yes, the post-vacation sugar and family detox...
Anyway, the day rolled on.
My day started with a lovely client, who has steadily been in the process of losing almost an entire person! She's lost 94 pounds since she's been with us and I finally convinced her to let me post her picture online...ha, I felt a little creepy, not going to lie. Check her out on my Facebook page (Meredith Falcon, CPT)! She's an inspiration and ran 3 5k races in the past 5 weeks. 94 pounds ago, a warm-up walk on the treadmill for 10 minutes was exhausting to her. Amazing...one day at a time!
Workout for me today was chest and shoulders. I incorporated several dropsets to add some intensity (and swear words) to the routine. It worked. The only downside of doing shoulders immediately after chest is that the delts work during chest exercises as well, so they were slightly tired by the time I had to do shoulder presses. I made it through and finished with some cardio. I took another day off from sprinting and just did steady-state. I'll be back on the sprints Thursday. Dear Lord it will be here before I know it. Tomorrow is leg day. Hump day...leg day...by 4pm I'll be walking like I saddled up a camel across the Sahara.
My feet are tender.
I went for my first pedicure on Saturday....seriously, I would have let that Asain lady rub on my feet until I lost feeling in them or she got carpol tunnel. It was great. But honestly, I should have gotten a discount. I don't even have toenails on my smallest toes...and the other 8 are pretty worthless as well. You know those women who have beautiful feet? Yeah, I'm not one of them. One time I asked Ryan if he could change one thing about me physically what would it be. He literally started answering the question before I finished..."YOU'RE FEET." Ehh,...whatever...would've been more problematic if he'd said my face. And for the record ladies, don't ever ask that question. You don't want to know, and he doesn't want to tell you.
So back to my pedicure. I wanted to moan out loud, but I think that would have been "frowned upon." For $28 I think I should be able to moan, cry, yelp, whatever I please. I refrained. Everything was going great until she whips out this thing that I swear was a cheese grater. She started going at my foot like parmesan. Bless her heart she almost broke a sweat and has probably taken a leave of absence for a horrible tendinitis flare up.
All that said, I will definitely be back for more. It was awesome.
Hope you are not eating dinner while reading this.
Have a great night folks, get ready for some Wednesday madness!! Yeeeaaahh!
Today was a good day...a little slower since so many of my clients are vacationing for spring break. A week from today I'll get the 'ol story..."Mer, my pants are tight, I drank too much, and who are these kids and why are they calling me 'mom'?!" Ah yes, the post-vacation sugar and family detox...
Anyway, the day rolled on.
My day started with a lovely client, who has steadily been in the process of losing almost an entire person! She's lost 94 pounds since she's been with us and I finally convinced her to let me post her picture online...ha, I felt a little creepy, not going to lie. Check her out on my Facebook page (Meredith Falcon, CPT)! She's an inspiration and ran 3 5k races in the past 5 weeks. 94 pounds ago, a warm-up walk on the treadmill for 10 minutes was exhausting to her. Amazing...one day at a time!
Workout for me today was chest and shoulders. I incorporated several dropsets to add some intensity (and swear words) to the routine. It worked. The only downside of doing shoulders immediately after chest is that the delts work during chest exercises as well, so they were slightly tired by the time I had to do shoulder presses. I made it through and finished with some cardio. I took another day off from sprinting and just did steady-state. I'll be back on the sprints Thursday. Dear Lord it will be here before I know it. Tomorrow is leg day. Hump day...leg day...by 4pm I'll be walking like I saddled up a camel across the Sahara.
My feet are tender.
I went for my first pedicure on Saturday....seriously, I would have let that Asain lady rub on my feet until I lost feeling in them or she got carpol tunnel. It was great. But honestly, I should have gotten a discount. I don't even have toenails on my smallest toes...and the other 8 are pretty worthless as well. You know those women who have beautiful feet? Yeah, I'm not one of them. One time I asked Ryan if he could change one thing about me physically what would it be. He literally started answering the question before I finished..."YOU'RE FEET." Ehh,...whatever...would've been more problematic if he'd said my face. And for the record ladies, don't ever ask that question. You don't want to know, and he doesn't want to tell you.
So back to my pedicure. I wanted to moan out loud, but I think that would have been "frowned upon." For $28 I think I should be able to moan, cry, yelp, whatever I please. I refrained. Everything was going great until she whips out this thing that I swear was a cheese grater. She started going at my foot like parmesan. Bless her heart she almost broke a sweat and has probably taken a leave of absence for a horrible tendinitis flare up.
All that said, I will definitely be back for more. It was awesome.
Hope you are not eating dinner while reading this.
Have a great night folks, get ready for some Wednesday madness!! Yeeeaaahh!
Monday, March 5, 2012
Veggie overload
My house smells like mahi mahi...a lovely compliment to the lavender/vanilla plug-in.
I'm staring at 5oz of fish and a pile of veggies that would freak-out any die hard vegan. I roasted broccoli, carrots, bean sprouts, clover sprouts, and snow peas. There's an intense texture party in my mouth right now. BYOB.
It was a great day at work...interesting day to say the least.
By 8:30 I was already on my soap box to a couple of clients about people wanting to blame the fast food industry for their waste line. For the record, until they are beating down your door and force-feeding you, that excuse means absolutely nothing to me. We make choices. Some good, some horrible. Either way, own it. What you'll find is that when you start owning up to the poor choices that perhaps got you to where you are, you'll take even greater pride when YOU turn those choices around and began to make more health-conscious decisions. Funny how that happens...
Workout today was great. I was excited to mix things up and do back/biceps/core. My upper back/lats need a little bit more width to balance out my mid-back...so I spent majority of my workout focusing on that. My mid-back looks more like a porter-house...the upper, like a NY strip. When in doubt, use a meat analogy. I finished with 40 minutes on the treadmill. Not my fave, but thanks to Hayley for bringing me enough magazines to last until the Rapture, I was too busy reading to think about the time. :)
Tomorrow looks to be chest/delts. I love training chest....probably because I gave up on anything better than an A-cup in 10th grade. I have pecs,...its fine...until I have kids. They will starve. Back to the point, tomorrow will be an awesome lifting session.
This was a short one tonight...my mind is on overdrive and I still have dishes to wash. Yes, dishwasher is still broken. Don't even want to talk about it.
Night to all! Get ready for Tuesday...here we goooo!
I'm staring at 5oz of fish and a pile of veggies that would freak-out any die hard vegan. I roasted broccoli, carrots, bean sprouts, clover sprouts, and snow peas. There's an intense texture party in my mouth right now. BYOB.
It was a great day at work...interesting day to say the least.
By 8:30 I was already on my soap box to a couple of clients about people wanting to blame the fast food industry for their waste line. For the record, until they are beating down your door and force-feeding you, that excuse means absolutely nothing to me. We make choices. Some good, some horrible. Either way, own it. What you'll find is that when you start owning up to the poor choices that perhaps got you to where you are, you'll take even greater pride when YOU turn those choices around and began to make more health-conscious decisions. Funny how that happens...
Workout today was great. I was excited to mix things up and do back/biceps/core. My upper back/lats need a little bit more width to balance out my mid-back...so I spent majority of my workout focusing on that. My mid-back looks more like a porter-house...the upper, like a NY strip. When in doubt, use a meat analogy. I finished with 40 minutes on the treadmill. Not my fave, but thanks to Hayley for bringing me enough magazines to last until the Rapture, I was too busy reading to think about the time. :)
Tomorrow looks to be chest/delts. I love training chest....probably because I gave up on anything better than an A-cup in 10th grade. I have pecs,...its fine...until I have kids. They will starve. Back to the point, tomorrow will be an awesome lifting session.
This was a short one tonight...my mind is on overdrive and I still have dishes to wash. Yes, dishwasher is still broken. Don't even want to talk about it.
Night to all! Get ready for Tuesday...here we goooo!
Sunday, March 4, 2012
False alarm...
Sunday...the day to get your mind right, rest, and refocus for the week ahead. My day began at 4:26 when my back-up alarm clock went off for the first time in about 3 weeks. Good to know it works. I woke up in a near freak-out, where am I? Am I late for work? Why can't I feel my left arm?...you know, typical questions that span your mind at 4:30 in the morning. When I finally realized it was Sunday, I nailed the alarm clock in a min-fit-of-rage and threw my head back on the pillow. That lasted for about another hour before I couldn't lay there any longer. I was ready to roll by 5:30.
Sunday morning cook-fest.
I made my turkey meatballs for the week, chopped veggies, and peeled/diced 36 eggs that I'd boiled the night before. I need to own chickens,...this is absurd. BUT, I got everything done and managed to prepare 2 dinners for Ryan in the process. OCD is not just an acronym, its a way of life around here.
By 6:30 I was pounding coffee like, well, you know....my version of spring break 2012...complete with a wet t-shirt contest because I was sweating like no other.
Soooo, I was feeling extra motivated this morning. (This is what happens when I get too much caffeine in my system...scary). Instead of waiting to do a little cardio this afternoon, I quickly changed clothes and headed to the gym early. Stupid coffee. 4 minutes in and I was literally pouring sweat. I only intended to do about 30 minutes since I had a grueling sprint session yesterday and my hammies were cursing me. Well, the 30 minutes turned into an hour. I was on a roll and this train just needed to keep moving. I was blaming the coffee and thanking it as well...
I did 50 minutes at incline 12 and then 10 minutes on the eliptical. For the newbies, I am NOT a cardio-queen. Understatement. I do it because its good for me and I need to, but I don't like it. There was a time when I ran 40+ miles per week, but all that did was screw up my hormones and pissed away some hard earned muscle (about 15 pounds worth). I looked like a waif. After that, I was over it. So if I was remotely motivated this morning to do it, I needed to seize the moment!
Morning cardio, CHECK!
By the way Under Armour, "dry fit" means nothing to me after 3 cups of coffee and the treadmill...
So here we are facing a new week.
I have a few things for you to ponder for this first full week of March. Its so easy to get stuck in a rut with the same 'ol same 'ol. And unfortunately, we don't always take the initiative to spark positive change without the helpful landmark hints like a new year, a holiday (Lent), or the "I'm going to be ____ years old and if I don't get my butt in gear I'll never do it!"... ah yes, we've said/done it all, and yet here we are.
Thus, I put together a few things to get the ball rolling on this Sunday afternoon just to encourage/challenge you for the upcoming week.
1. MARK your calendar. Go ahead and plan the days that you will get in some type of physical activity. Shoot for at least 3 days, and make it a priority. Remember, its your time and a healthier you makes you a better friend, wife/husband, employer/employee, mother/father, etc...
For those of you who already do this, vary the intensity and mix up your workout.
2. MARCH forward. Its easy to get caught up in the spiral thinking of "well, I ate crap yesterday, so I guess I've completely fallen off the wagon." Just like the crap you ate, that statement is crap. (Brutal honesty, you're welcome). We all have slip-ups and its not about being perfect all the time. The goal is to be healthy, which means balance and continuously moving forward/improving even when we feel as if we've fallen short. Get up, move on.
3. MAKE your meals count. Challenge yourself to make at least 3 meals this week that you typically skip or eat out. Yes, it will take a few minutes, but are you not worth it? Chances are that you'll discover a new recipe that you love and will enjoy not hearing "welcome to ______, can I take your order"...truth is they are not happy and neither are your major organs.
Its a new week. Another opportunity to embrace your health. Treat your body with the respect it deserves and then bask in your accomplishments.
Happy Sunday folks!
Sunday morning cook-fest.
I made my turkey meatballs for the week, chopped veggies, and peeled/diced 36 eggs that I'd boiled the night before. I need to own chickens,...this is absurd. BUT, I got everything done and managed to prepare 2 dinners for Ryan in the process. OCD is not just an acronym, its a way of life around here.
By 6:30 I was pounding coffee like, well, you know....my version of spring break 2012...complete with a wet t-shirt contest because I was sweating like no other.
Soooo, I was feeling extra motivated this morning. (This is what happens when I get too much caffeine in my system...scary). Instead of waiting to do a little cardio this afternoon, I quickly changed clothes and headed to the gym early. Stupid coffee. 4 minutes in and I was literally pouring sweat. I only intended to do about 30 minutes since I had a grueling sprint session yesterday and my hammies were cursing me. Well, the 30 minutes turned into an hour. I was on a roll and this train just needed to keep moving. I was blaming the coffee and thanking it as well...
I did 50 minutes at incline 12 and then 10 minutes on the eliptical. For the newbies, I am NOT a cardio-queen. Understatement. I do it because its good for me and I need to, but I don't like it. There was a time when I ran 40+ miles per week, but all that did was screw up my hormones and pissed away some hard earned muscle (about 15 pounds worth). I looked like a waif. After that, I was over it. So if I was remotely motivated this morning to do it, I needed to seize the moment!
Morning cardio, CHECK!
By the way Under Armour, "dry fit" means nothing to me after 3 cups of coffee and the treadmill...
So here we are facing a new week.
I have a few things for you to ponder for this first full week of March. Its so easy to get stuck in a rut with the same 'ol same 'ol. And unfortunately, we don't always take the initiative to spark positive change without the helpful landmark hints like a new year, a holiday (Lent), or the "I'm going to be ____ years old and if I don't get my butt in gear I'll never do it!"... ah yes, we've said/done it all, and yet here we are.
Thus, I put together a few things to get the ball rolling on this Sunday afternoon just to encourage/challenge you for the upcoming week.
1. MARK your calendar. Go ahead and plan the days that you will get in some type of physical activity. Shoot for at least 3 days, and make it a priority. Remember, its your time and a healthier you makes you a better friend, wife/husband, employer/employee, mother/father, etc...
For those of you who already do this, vary the intensity and mix up your workout.
2. MARCH forward. Its easy to get caught up in the spiral thinking of "well, I ate crap yesterday, so I guess I've completely fallen off the wagon." Just like the crap you ate, that statement is crap. (Brutal honesty, you're welcome). We all have slip-ups and its not about being perfect all the time. The goal is to be healthy, which means balance and continuously moving forward/improving even when we feel as if we've fallen short. Get up, move on.
3. MAKE your meals count. Challenge yourself to make at least 3 meals this week that you typically skip or eat out. Yes, it will take a few minutes, but are you not worth it? Chances are that you'll discover a new recipe that you love and will enjoy not hearing "welcome to ______, can I take your order"...truth is they are not happy and neither are your major organs.
Its a new week. Another opportunity to embrace your health. Treat your body with the respect it deserves and then bask in your accomplishments.
Happy Sunday folks!
Friday, March 2, 2012
Mentally getting there...
Its a rainy Friday....which I honestly love.
Yes, its definitely made me feel a little more tired, but what the heck, I'm pretty much used to that!
I couldn't even stay awake last night to watch J-Shore and get my fix of ridiculous television. I was out by 9:30....and by out I mean I was in the recliner and getting borderline angry that I had to walk up 15 stairs to go to bed. The thought of taking more steps hurt my soul. When you're on your feet for 13 hours, extra steps is like getting smacked after a cage fight.
Needless to say, I got a full 8 hours of sleep last night. Much needed!
This morning was cleaning-mode and then time spent coming up with my hip-hop routine for tomorrow's class. I'm getting quicker, which is good and saving me time. Apparently I can go full-fledged ganster at 8am...explains a lot.
Then it was on to my workout.
Usually, I do not even go into the gym on my day off, but today I had to take care of a couple of things so I decided to hit my workout mid-morning. Clients were still working out and I think it threw them off a little bit to see me sucking some wind. I actually had a client ask me one time if I worked out. Really? For the record, do not ever consider a personal trainer who does not work out...ever...
And yes, I do believe in stupid questions...no matter what your 3rd grade teacher said. She was just trying not to demolish an 8 year old ego.
Today's workout started with shoulders...press....lateral raise drop-sets...front raise drop-sets...oh the fun. Then it was on to glutes/hamstrings....lunges...hamstring curls...pull-backs....split jumps...I was pretty darn tired by the end, but a great workout. It was honestly a good feel to have other people in there while I was lifting. Usually its just Garrett and Brian or me by myself, so to have more "energy" in there was a good change. Felt like college....except my shorts are longer. I'm totally serious.
Had some good quiet time today...
I kept thinking about why we quit. Why do we give in to the temptation of easy? I certainly think everyone's reasons are a little different, but the theme is the same....its uncomfortable. Physically, yes...the sweat, struggle, high heartrate, etc.....BUT, its also mentally uncomfortable. Think about it, to push through and move forward there must be an internal belief that the outcome outweighs any struggle during the process. Stepping out in that belief means being OK with being uncomfortable. It means being OK to face every excuse you've ever given and throw it out the window. It means being OK with the idea that you are worth it no matter what you've believed in the past. It means being OK with success and raising the bar instead of continuously being satisfied with less than mediocre. ALL that can be scary, because its outside our comfort zone. Well friends, there is little life inside a comfort zone. Dare to break out.
Something to think about.
Yes, its definitely made me feel a little more tired, but what the heck, I'm pretty much used to that!
I couldn't even stay awake last night to watch J-Shore and get my fix of ridiculous television. I was out by 9:30....and by out I mean I was in the recliner and getting borderline angry that I had to walk up 15 stairs to go to bed. The thought of taking more steps hurt my soul. When you're on your feet for 13 hours, extra steps is like getting smacked after a cage fight.
Needless to say, I got a full 8 hours of sleep last night. Much needed!
This morning was cleaning-mode and then time spent coming up with my hip-hop routine for tomorrow's class. I'm getting quicker, which is good and saving me time. Apparently I can go full-fledged ganster at 8am...explains a lot.
Then it was on to my workout.
Usually, I do not even go into the gym on my day off, but today I had to take care of a couple of things so I decided to hit my workout mid-morning. Clients were still working out and I think it threw them off a little bit to see me sucking some wind. I actually had a client ask me one time if I worked out. Really? For the record, do not ever consider a personal trainer who does not work out...ever...
And yes, I do believe in stupid questions...no matter what your 3rd grade teacher said. She was just trying not to demolish an 8 year old ego.
Today's workout started with shoulders...press....lateral raise drop-sets...front raise drop-sets...oh the fun. Then it was on to glutes/hamstrings....lunges...hamstring curls...pull-backs....split jumps...I was pretty darn tired by the end, but a great workout. It was honestly a good feel to have other people in there while I was lifting. Usually its just Garrett and Brian or me by myself, so to have more "energy" in there was a good change. Felt like college....except my shorts are longer. I'm totally serious.
Had some good quiet time today...
I kept thinking about why we quit. Why do we give in to the temptation of easy? I certainly think everyone's reasons are a little different, but the theme is the same....its uncomfortable. Physically, yes...the sweat, struggle, high heartrate, etc.....BUT, its also mentally uncomfortable. Think about it, to push through and move forward there must be an internal belief that the outcome outweighs any struggle during the process. Stepping out in that belief means being OK with being uncomfortable. It means being OK to face every excuse you've ever given and throw it out the window. It means being OK with the idea that you are worth it no matter what you've believed in the past. It means being OK with success and raising the bar instead of continuously being satisfied with less than mediocre. ALL that can be scary, because its outside our comfort zone. Well friends, there is little life inside a comfort zone. Dare to break out.
Something to think about.
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