Queen of The A-cups

Saturday morning and I'm up at 5am.
Not the usual, but we hosted a 5K race this morning and I had to be at the gym by 6:30 to rep out bench press like a true meathead.
I'll explain.

The race was a "pump-n-run" meaning that participants got 15 seconds off their 5K time for each rep they performed on bench press.  The guys had to press 75% of their body weight and the ladies did 50%.  The deal was that if anyone beat Brian or myself, they win a gift card. 
No pressure.......riiight.
Everyone went yesterday, and I get a text from Garrett that some former female linebacker came in and got 49 reps.  Just to give you an idea, second place was 30 reps.  Just a little bit of a gap there.  Last year I managed to get 50, so this was going to be rough.
I chugged 2 cups of coffee on the way to the gym.  The goal was to be so nuts off coffee that my adrenaline take over.  I was either going to rep out 60 or wet my pants and have a heart attack trying. 
Last night I asked Ryan what my mental strategy should be and he simply said "Nothing.  You just don't stop until you hit 50."  I had to laugh because it was true.  I'm not overly-competitive with others, but when it comes to myself its a different story.

Coffee was kicking in and I was already sweating by the time I set up under the bar.  I had 62 pounds.  62 measly pounds.  Game time. 
Longest minute of my day.
I tapped out at 54 reps.
Done.
The fact that the A-cups were spent and my arms were pretty much numb were simply minor details at that point.
I was just happy to keep my bench-press title ;)

Speaking of coffee, I met a friend for coffee and lots of talking this afternoon...my iced coffee was 32 ounces.  I looked at the cup and knew whatever plans I had of going to bed before 10 were shot down right then and there.  I didn't finish the entire thing, but my God after 20 ounces and a few hot flashes what's 12 more?!  I think I was coffee drunk.
We had a great time discussing life and everything in between.  We may not have solved the world's problems, but it was a good start.

Tomorrow is Monday-prep-day.
This is one thing we talked about this afternoon....how, when it comes to lifestyle and fitness/nutrition, we could see vast improvements if we'd just PLAN AHEAD.  An extra 15 minutes here and there for the sake of our health.  I honestly do not understand this.  Why/how are we so lazy that we cannot spare or do not want to spare a few minutes and yet we'll sit in front of a mind-numbing television for hours?  Some will read this and say well I have kids or I work long hours.  I hear you.  I do.  BUT, the fact is that we make time for what's important.  And I can't think of too many things that rank as high or higher in importance than your own health.  Stop making excuses and start making small changes....they will be the catalyst for the bigger ones.

Well, I am spent.  I am going to try and read some to wind down out of this caffeine-coma my mind's been in since 3pm.  Definitely worth it.
Have a great night!

Toss the Twinkies

Hump day is always rough.
Its mid-week, lack of adequate sleep has caught up with me, and the to-do list from Monday and Tuesday has inevitably spilled over into today.  But I have to say that this particular morning started off on a very glorious foot.  A dear client shows up at 6:45 with a small porcelain jar wrapped in cling wrap, but I could literally smell that thing coming.  It was freshly ground South American coffee, and I was like a moth to a flame.  I could have snorted that stuff right there.  If you've never treated yourself to freshly ground you are missing out and I'd have to reconsider our friendship.  Stop depriving yourself.  That made my day.  I am easily pleased,...to the point its a little ridiculous.  I love gifts.  Anything.  Wrap up a fart and I'd get excited.  But don't.  That's weird...
But honestly, I am going to attack that coffee like a wildebeest tomorrow.

I had a client today say some of the most dreaded words a trainer could hear.  It goes to the effect of "I like to workout so I can eat whatever I want."  Ahhhh!!  This is the most misleading, ridiculous thought people let seep into their heads, and I hear it way too often.  Let me put this very simply....NO AMOUNT OF WORKING OUT CAN MAKE UP FOR A CRAPPY DIET.  Read it again.  One more time.  Embrace the suck that it is, but its true.  Your nutrition habits, good or bad, are over 80% of the equation.  You can workout until you bleed, but a poor diet can undo all that hard work quicker than anything.  So get your hand out of the cookie jar after a workout.  Stop "rewarding" yourself with food.  You're not a dog. 
Is that to say you cannot enjoy splurges every now and then?  No.  But there is a difference in a slice of birthday cake on a special occasion and a bowl of ice cream every night.  Work hard in the gym, clean up the diet, and enjoy the results.
And I will step off my soap box now...

My own workout was fairly quick today.  45 minutes of cardio and 15 minutes of abs.  Since I split up my leg training this week, hump day = cardio day.  It actually worked out great because I was a little pressed for time and extremely tired.  I threw on the ipod, jacked the volume up to either keep me awake or bust an eardrum, and started moving.  I was glad to be done today.  Seriously.

My ride home into the neighborhood was met with a two year old with his pants down.  Standing there in his yard with his butt turned towards my car and apparently unaware that have his rear was hanging out.  Who am I kidding,...that was his greeting.  Pretty fitting for the end of my Wednesday.  We lower the bar around here when it comes to acceptable social behavior...

Alright people, my bed is calling.  Another day in the books....get ready and focused for tomorrow.  Make it a great day.

Powerful moments

Brief moment of sanity....maybe.
I'm staring at my chicken and green beans like its dog food...I am not in the mood for chicken right now.  I know I know, I normally eat, sleep, and breathe chicken, but right now the machine longs for some turkey.  Ground turkey rocks my world...clearly, it doesn't take much right now.  Throw on some Marvin Gaye, brown some ground turkey, and Mr. Falcon might have a pretty exciting Thursday night. 

I was pretty pumped about training back today...who am I kidding, I am always pumped to throw around heavy weights.  I started with upper-back exercises to spend a little more time focusing on that because my mid/lower back already looks like I might deadlift my car for fun.  Thankfully, my wrist is feeling a little better...not 100% by any means, but I'm not too concerned about what it feels like as long as it gets the job done.  Sound familiar?  All my clients feel free to nod with wide eyes right now.....I get it.  No sympathy for me, means no sympathy for you ;)  Its tough love...and apparently, there's always more to give...love tank is always full baby!...

Workout:
Wide grip pull-backs 4 x 10
Lat pull-down 4 x 10
Seated cable row 4 x 10
Bent over BB row 3 x 10-12

Hyperextensions 3 x 15
Rear flys 3 x 10-12

Finished with cardio...walk/jog/swear...repeat....ok kidding, I got through it and here I am...alive....sort of.

Had a great morning with clients...lots of laughter, and some great accomplishments.  Sometimes I fail to realize just how powerful the gym is.  I can push people to success or allow them to wallow in mediocrity for fear of struggle/failure.  No one's life should have room for anything mediocre....so I push.  A woman this morning was so excited to tell me that people have noticed how much more confidently she is walking, and how she is now able to do functional movements we take for granted on a daily basis.  She was literally glowing.  And the cool thing is that THAT very moment and feeling of accomplishment will be the catalyst for others in her life...in the gym, and out.  She left her workout session exhausted, but empowered...and this is why I love my job...

On to my afternoon.... I absolutely love my next client.  She is the only person who gives me a hug after every session.  Most people are too tired to give me the middle figure they'd like to give me for making them work like mules, but its ok...nothing personal.  Well, more chicken, coffee, yelling, and home tonight for some tv and down-time....yes, even I like to relax...shocking, I know.

Have a wonderful Thursday....go hard...push beyond mediocre....life's high is on the other side