To My Dukies...

I'm alive.
Still moving,...just a little slower...

The last week was crazy busy, and I'm pretty sure I had a stretch there of 4 days when my total sleep time was in the teens.  I was one restless night from an assault charge....on someone else or myself.
By Sunday Oscar and I were both worthless and managed to sleep all afternoon, do half a load of laundry, and check off zero items from the to-do list.
For someone addicted to their own productivity, that is torturous and sends the anxiety into overdrive.  But honestly, I couldn't fight it.  I went and surprised Sparkles for Mother's Day,...and that combined with little sleep and stress about having little sleep was enough to put me in a coma.
Oscar didn't mind.

Apparently my thigh converts to a pillow.
...perhaps the sluttiest thing I've said all day.

 The weekend was exhausting, but a lot of fun....out with friends, Haven's 3rd birthday party, Duke graduation, friends' 30th, and lots of celebrating in between.
It sounds like I'm popular.
Its a lie.
Dad is probably still sneaking checks somewhere.  Its fine.  I get it. 
Thanks Dad...because I am broke.

But seriously, my body was pooped by the end of all this.  And there was that moment walking to my car at 1:30 Sunday morning in heels when I debated whether or not to rip them off in the parking lot and risk hepatitis.  My apathy was peaking.
I caved.
They came off faster than a stripper's....well....anything.
I should probably update my shots.

It was graduation weekend or most of Durham.  My Dukies were celebrating the end of justifiable late nights and endless studying.  (The two not always correlated).
I've had the privilege of working with a handful of graduate students this year who have truly kept me entertained to no end.  They think I've taught them a great deal, but as any "teacher" would say, I've learned just as much.
On a serious note, I am grateful. 
Grateful for their perspective on life and inspiring drive to move forward and create themselves.  They are sharp and genuinely open to opportunity.  Opportunity presented to them, and opportunity constructed from intentional steps towards a goal.  To say they are focused on the road ahead is an understatement.
I admire that.
I envy the energy they find day in and day out to continue a path that is both difficult and uncertain.
That takes incredible courage.  I applaud them.
But perhaps the greatest thing I've learned is that life in its purest is enjoyed and experienced in the moments we allow ourselves to simply BE. 
...To relinquish any temptation to question the future or recall the past.  Instead, liberate yourself into the moment that IS...and stay there...live...enjoy.

This challenges me on many levels, and for that I am thankful.  I will miss you all more than you know...

Gassy Clients and Sleep Deprivation

Daylight savings in the Spring is Mother Nature's punch in the throat.
Depriving me of an hour of sleep pretty much effects everyone around me for the next few days....by Wednesday I'll either be fully adjusted or a mini-social-nightmare.
Time will tell.
Every pun intended.

Speaking of, I am currently sucking down some coffee to stay up and watch the Duke/Carolina battle at 9pm.  Might as well be at midnight.
For the sake of viewers on the West coast??!...
East coast gets the shaft every single time.
Ok, actually only those of us on the East coast who find it torturous to stay up past any 4 year old.  I see double digits on the clock and you'd think I was seconds away from losing a kidney or turning into a wildebeest.  So dramatic.
Heck, even Cinderella stayed up til midnight...past midnight.
Tramp.
Needless to say, it will be a miracle if I make it to halftime...


What a great week.
Honestly, it was long and exhausting, but absolutely rewarding.
By Wednesday night I told Sparkles on the phone I'd met my word limit for the week, so she could continue to talk, but whether or not I'd listen or respond was questionable.
She continued.
Shocker.
I was just drained, and by that point had a full-blown head cold I was battling.  I honestly do not remember the last time I had a cold.  Norovirus, yes, cold...no.
I couldn't breathe, runny nose, headache, blah blah blah.  More annoying than anything.
Tired, sick, was farted on during a new assessment,...I mean my God, the week was hating me.
Yes, I was farted on...it was loud, and I nearly pulled a muscle trying not to laugh.  I don't care who you are, when someone breaks wind that sounds like a foghorn, its funny.  If you can't laugh at that, you need to reassess your life.
Point is, the week was kicking my rear from every angle...

BUT, Thursday was a day of redemption.
I had a new golfer who came to me with severe back pain, wanted to simply enjoy the game again, and get at the root of the problem. 
During that hour we talked about posture, core strength, rotational limitations, where he has pain, when he has pain, and the list goes on...
I could tell he was doubtful at this point that anything would help or come remotely close to allow him to swing a club consistently without popping Advil like Pez.
One exercise after another we worked on firing certain muscles and putting himself in correct position to execute any move I asked.  To see that man "get it" and walk out of there feeling good and amazed his back was not hurting was truly the highlight of my week.
Yet again I was reminded why I love what I do.  Perfect timing...

Well, I'm about to grill up some Salmon and completely smoke this place out with fish smell.
Oscar will probably drool til he's dehydrated.
Crazy feline.

Have a good night folks,...and make tomorrow great. :)

Everyday I'm Shuffln'...

I didn't listen to my body today.
Now I am paying for it.
I was exhausted, worn down, looked like a UFC victim, but still wanted to enjoy the weather....so I stupidly went to Duke to run.
It took literally 14 seconds into my jog before I knew I would be doing the handicapped-shuffle by the end.  I had developed lead-weight cankles overnight and was hating life.  I learned my lesson, and shut it down after about 30 minutes.
Tomorrow, no cardio, all weights.  Thank you God.

Speaking of the weather...
Help me understand the need to immediately start stripping off clothes mid-January when its above 50 degrees.
Its not June.
This is not Spring Break 2013.
Pants are your friend right now.  Embrace them.  For the love of God put them back on.
And if its cold enough to wear Uggs with the shorts, ITS TOO COLD FOR THE SHORTS.  Its like wearing a muff on the beach.
You look ridiculous.
Sunday night fashion 101.  You're welcome.

New work week tomorrow.
I've got several newbies starting their journey, and I'm eager to rip their nutrition habits apart.  Ha,...that sounds horrible.  BUT, I say that because I love for people to get to that place where they feel better, healthier, and that fuels the cycle to continue.
Very cool.
Make a change for the better starting tomorrow.  Throw out those bonbons that are sitting in the pantry.  Drink more water.  The list could be endless.
But let one habit/change be the catalyst for another.
Progression.
Improvement.
Press forward.

Alright folks, I'm pooped and need to prepare for Monday.  Make it great.

Asking WHY??

A client walks in with a huge smile on her face.
"Meredith, you will be so proud of me!"  Ah yes, my anticipation of the next sentence was building.  Given her goals and conversations of recent struggles, I figured it had something to do with food/diet habits.
"I decided NOT to do that half marathon in April!"  Say what?!  I was stunned....and proud, yes.  Sounds like a strange interaction between a trainer/client, but this was truly a big moment for her.  Here was a woman who lost over 90 pounds and was at a point where she couldn't figure out the next step in her fitness journey.  Soooo, she mindlessly decided a month ago that "I guess I'll just train for a 1/2 marathon to cross it off my list."  I could tell there was no enthusiasm in her voice, but rather this monotone feeling of obligation or something.  Today was freedom for her.  She was better able to vocalize exactly how she felt about it.  To put it simply, she said it was just something everyone does....you get older, you run or do triathlons.
Ummmm....says who??  And where is this committee of decision makers so I can bust up that cardio-addicted-herd?!
It was an amazing moment of clarity for this woman, and perhaps a lesson for all of us...here goes the profound lesson:  EVERYONE'S JOURNEY IS UNIQUE.  What a cliche statement and yet we often forget its truth.  If you are investing hours and hours into something you genuinely do not want, you might "succeed" in the form of winning, setting a personal record, etc.., BUT its worth will be minimal because its internal value was minimal to begin with.  Guess what?  I've ran 13.1 miles myself.  Yes, this meathead.  But guess what, my sense of accomplishment/satisfaction was about as big as a grain of sand.  It wasn't me.  It wasn't something I worked so hard for and wanted to do with passion and a desire that was self-driven.  I felt more accomplished the day I leg pressed 515 pounds 4 times.
Every now and then we need to step back and ask ourselves why we are pursuing ______.  Because the truth is that we will not give it everything if we are not doing it for ourselves.  Perhaps that sounds selfish to some, but when you're exhausted, mentally beat down, an emotional wreck, and facing one of your toughest training days, no one can tell you where to dig deep and muster up any ounce of desire and determination you have left.  Only you know that place.  Only you can access it. 

For the first time in months I saw this woman trust herself, confidently make a decision contrary to "the norm", and feel empowered by it.  She's now focused on other goals and knows its what SHE wants for her fitness journey.  Very cool moment.


Well, my workout today was only high intensity sprint intervals.  My quads were burning after the warm-up...thank you front squats and leg press from yesterday.  Oh, and I had hill sprints...even better.  I felt myself keeping my core a lot tighter today to keep everything compact and moving as efficiently as possible.  No wasted movement...my God, I needed every ounce of energy to stay on that treadmill.  It was a hard day.  Glad to be done.
After that, I headed to Target to pick up a few things.  I made it to the parking lot.  That was it.  I sat in my car completely immobile.  Ridiculous.  I slept for 45 minutes in the Target parking lot.  Not the first time, and probably won't be the last.  I was spent, and with the entire afternoon ahead of me, I needed some shut-eye.  I can feel myself dragging by Wednesday afternoon, and sometimes its all I can do to stay awake.  This weekend will be about REST.

Well, I am pooped...beyond pooped.
Have a great night folks....and GO DUKE!!!!

Falcons in Flight

Happy Labor Day.
Its 3:30 in the afternoon and the house is quiet....much different than my typical Monday afternoon.  Sleeping in this morning was heaven, and 4:30 came and went without me even knowing it.  I was completely fine with it.  Truth be told, I needed a day off.  I needed to unwind, catch my breath, and sit on my rear for awhile.  I'm getting good at it thus far...

Ryan and I worked out together today.  I had on bikers....it was hard to keep that kid focused.  Ha,...I don't mind....as my husband, I HOPE I can still distract him to some degree.  We had a solid workout, and I was thankful he was there to spot me.  My weights increased slightly on 4 lifts, so I can't complain about that.  I was pretty pumped about 135 on BB row and 75 on shoulder press for the last 3 sets.  I'll take it.  Next week will be hard to go up after today...my grip is still struggling after the 4th exercise.  Eh,...details....

I finished up with sprints and my glutes were screaming.  It was such a contrast to my run this weekend.  Since I've been training more for power/strength over the last 5 weeks, my distance runs are more miserable than ever.  (I say "distance" like its 2 hours of my life....more like 45-50...that feels like 80).  My body does not agree with steady-state cardio right now.  Give me 60 yds, that's it...no more.  I'd rather sprint until I bled than run 5+ miles while my quads are hating me every step of the way.  Train for speed, get faster.....train slow, get slow....train for speed and then run slow for more than 35 minutes = horrible.  I also made the mistake of running at 11:30...it was beyond hot by that point.  But, I got it done.  Another cardio session in the books.

Random question....do any of you who workout consistently sweat more than normal when you're not working out??  Its become ridiculous for me, and I need to talk to my dermatologist.  We went to the Duke game Saturday night....a 7:00 game, so the sun was setting, seats were shaded, and there I was soaking wet in sweat.  I looked over and there was a guy wearing a long sleeved collared shirt and a fleece vest without one drop of sweat on his face.  I was pissed, and yet couldn't find justification for yelling at this random stranger besides the fact that he was dry and I was not.  Its to the point that I cannot wear certain colors/fabrics during the summer because I'll look like I just ran a marathon (which we all know would not be true....ever).  Even my 210 pound husband who was wearing jeans was not sweating....so then I was pissed at the random stranger and him.  What a long game...

Ok, nap time...for me and every other person under the age of 7 and over the age of 75....
I have a life, I swear...

Hold my hair please...

At 12am this morning I wasn't quite sure I'd make it through the day.  I was hovered over the toilet spewing what was left of my dinner...lunch...breakfast...I think I may have even passed a major organ.  I had some milk last night, which I think was the culprit.  I'm now convinced that once I left the boob-feeding 27 years ago, milk is no longer necessary... I was cursing lactose.

Overall, it was a great and crazy weekend.  I was able to relax by the pool for a little bit, clean, and then enjoy a "normal" meal at a local restaurant.  I had salmon, veggies, a slice of bread, and a couple glasses of wine.  Ah yes, it went down like sweet sweet goodness.  And then there was Mother's Day...running all over God's creation to be with family, and ending the day at the hospital.  Niece #2 arrived yesterday at Duke...so there was certainly much to celebrate on the 5th floor. It was BYOB.  Bring Your Own Breast-milk.  I could hardly contain myself in that room, and there I was crying more than the infant....and I didn't have the excuse that I was hungry or crapped myself.  Ok, maybe the first...
What an amazing day.

So, I took yesterday completely off from any type of training, and I could tell from the moment I woke up that I seriously needed it.  Today was back to the grind.  I had back, biceps, shoulders, and finished with sprints.  I kept the weights the same from last week on everything except for shoulder press.  My arms were shot, so I had to drop the weight.  Boooo

Workout:
Wide grip pull-ups 4 x 6-8
Seated cable row 4 x 6-8
Single arm lat pull-down 4 x 6 each
Narrow grip pull-down (trap emphasis) 3 x 6-8
Seated BB shoulder press 4 x 6-8
Bent arm lateral raises 4 x 6-8
Front plate raises 4 x 6-8
EZ bar curls 4 x 6-8
Single arm horizontal cable curl 4 x 6-8 each
Sprints

Sprints got pretty rough today.  My traps were cramping so badly that I started feeling pain up the back of my neck and into my head.  The absolute only time it wouldn't throb was when I was actually sprinting...so for 10 seconds I had relief....10 measly seconds.  Blah....glad its over.

Tomorrow is a lighter leg day, heavy chest, core, and cardio. 
Time to peel some eggs....then hopefully a vomit-free night....

Tights and Tutus

It's Saturday morning and I am a zombie....sipping on my 3rd cup of coffee (with added protein powder of course) and eating some pumpkin protein pancakes.  They are a treat on the weekend because I actually have time to cook in the morning.  Yes, I add protein on top of protein...don't act so shocked.

From Thursday til now I've been on the go and simply haven't had much time to sit down.  I'm beyond tired, and can tell my body needs rest because I'm craving a little more sugar than normal and retaining some water.  Irritable and bloated...bad combination for the sanity in the Falcon house. 

My workout yesterday was great though...really heavy on the shoulders, some tough core work, and then sprints on the treadmill to top off the Friday.  I was pleased that I was able to maintain 198 heart-rate through the sprints without having a near-death experience.  I don't have time for that...

Seated shoulder press 4 x 10, last set drop set to failure
Seated heavy lateral raises/ss light lateral raises 4 x 10 each
Front heavy DB raises/ss light front raises 4 x 10 each
Weighted sit-ups on ball 3 x 15
Leg raises 3 x 15
Oblique crunches on decline 3 x 20
Treamill sprints, Tabata style  30 min

The best part was trying to adjust my ponytail after my last set of shoulders...physically could not do it.  I looked like a idiot bending over, tilting my head back, trying to figure out the quickest way to fix my hair that didn't require lifting my arms.  I gave up...stuck with the disheveled-look until my delts were capable of operating again.  Good workout.

Not sure yet if I'm gonna try to fit in some cardio today...its supposed to be beautiful today, but I need some rest.  I might just do a quick 3 mile jog.  Yes, I said it...a jog...don't think for a minute I will enjoy every second of it...but I will troop through it. 

I went Thursday night with a friend to a benefit dance concert at Duke....even being the meathead I am, I can appreciate the arts.  I actually love dance, and took it for 7 years.  Yeah, me in a tutu...dear God, what a site.  It was such a great break from my weight-room-all-consuming life to see a different display of strength.  The choreography was absolutely phenomenal, and one reason I wanted to go was because I know the teacher and actually took a class of hers in college.  What a trip that was.  Even though I'd had dance experience...in the studio, on fraternity house bars, etc...ha...I was well into my competition training so my strength was much different.  I specifically remember one of the first days in there and she wanted us to lift our leg and hold it as close to our head as possible without assistance of our arms.  I look over and little miss toothpick had her leg by her freak'n ear and my hipflexors wouldn't let me get past 90 degrees.  I was pissed.  I wanted to yell out "look, I just got done leg pressing over 400 pounds, could bench press YOU, and you want me to do WHAT with my leg?!!  You're out of your mind..."  I had to drop the class and stick to dancing at frat parties...less leg lifts, more squatting...I could handle that...

Alright, we are all caught up....I am about to clean a little, MAYBE run, and then join the crackberry club and go get a new phone....brace yourselves if I join twitter...

Have a great weekend...stay focused...keep mov'n forward...one day at a time...