MOTIVATIONAL OF THE DAY
LIFE UNFOLDS...
Sometimes you have to stop trying to CONTROL everything and just let it HAPPEN. Let go of the fear, the hesitation, the “what if”, everything holding you back from enjoying the moment and the blessings God is giving you. Your heart appreciates the newfound freedom you have found, the joy discovered in the most unlikely of places, the surprising smile glowing in your soul, so stop questioning it and just move WITH it.
There is no rhyme or reason to many things in our lives, yet there is always a purpose to the chaos, a method to the madness, a trigger to the happiness, and if we just ACCEPT that it is happening, eventually we will understand, even if it takes a lifetime to realize. Life OPENS up when YOU do, when you allow your soul to open up to the possibilities waiting out there for you, the dreams you never dared to dream.
Everything in its time, in HIS time, always perfect, just what you need when you need it, even if you don’t KNOW that you need it. Stop running and just LET it happen, allowing yourself room to learn and grow, UNFOLDING your heart and soul the way a bud slowly opens when it wakes to the world, cautiously at first, but then fully, embracing the seasons and what may come.
© 2012 Rosie Chee
TRAINING
Monday
HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging
Shoulders/Hamstrings (30 sec recovery between supersets):
SuperSet A -
1. Single-Arm DB Lateral Raises 4 x 10 per side
2. Skip 4 x 100 revolutions
SuperSet B -
3. DB Hammer Raises 4 x 10
4. Skip 4 x 100 revolutions
SuperSet C -
5. TRX XY 4 x 10
6. Skip 4 x 100 revolutions
SuperSet D -
7. TRX Leg Curls 4 x 10
8. Skip 4 x 100 revolutions
Stretch 20 min
Tuesday
Arms/Abs (30 sec recovery between trisets):
TriSet A -
1. Weighted DB Crunches (on bench, knees at 90 degrees) 4 x 15
2. Pikes (on bench) 4 x 15
3. Skip 4 x 100 revolutions
TriSet B -
4. EZ-Bar Bicep Curls 4 x 10
5. Dips 4 x 5
6. Skip 4 x 100 revolutions
TriSet C -
7. Alternate Incline DB Hammer Curls 4 x 10 per side
8. Rope Tricep Push-Downs 4 x 5
9. Skip 4 x 100 revolutions
TriSet D -
10. DB Zottoman Curls 4 x 12
11. Overhead Rope Tricep Extensions 4 x 12
12. Skip 4 x 100 revolutions
Stretch 20 min
Wednesday
HIIT Run:
a. 4 min jogging
b. 32 x 20 sec sprint/10 sec easy
c. 4 min jogging
Stretch 20 min
Thursday
Session 1
Skip x 1,000 revolutions
Full-Body (30 sec recovery between quadsets):
QuadSet A -
1. Swissball Wall Crunches (feet on wall, knees at 90 degrees) 2 x 25
2. Swissball Crunches (270 degrees to 180 degrees) 2 x 15
3. Swissball Double-Leg Raises 2 x 15
4. Skip 2 x 300 revolutions
QuadSet B -
5. EZ-Bar Bicep Curls 2 x 21s
6. Rope Tricep Push-Downs 2 x 10
7. Alternate DB Hammer Bicep Curls 2 x 30
8. Skip 2 x 300 revolutions
QuadSet C -
9. Plate Lateral Raises 2 x 25
10. Plate Hammer Raises 2 x 10
11. Rear Flyes 2 x 15
12. Skip 2 x 300 revolutions
QuadSet D -
13. TRX Rows 2 x 10
14. TRX Push-Ups 2 x 10
15. TRX Leg Curls 2 x 25
16. Skip 2 x 300 revolutions
Stretch 20 min
Session 2 (courtesy of Richard Walsh)
HVT (45 sec on/15 sec rest):
4 rounds of -
a. Side Burpees
b. Heavy Rope Star Jumps (hands/rope touch at top)
c. TRX Leg Climbers
d. Pole Lifting
e. Tire Flips
f. Flutterkicks
Friday
Session 1
HIIT Run:
a. 4 min jogging
b. 8 x 40 sec sprint/20 sec easy
c. 4 min jogging
d. 6 x 40 sec sprint/20 sec easy
e. 4 min jogging
Shoulders/Arms/Abs (30 sec recovery between quadsets):
QuadSet A -
1. Rear Flyes 3 x 10
2. DB Arnold Press 3 x 10
3. Alternate DB Lateral Raises 3 x 10 per side
4. Skip 3 x 100 revolutions
QuadSet B -
5. DB Bicep Curls 3 x 10
6. DB Hammer Curls 3 x 10
7. Alternate DB Hammer Bicep Curls 3 x 10 per side
8. Skip 3 x 150 revolutions
QuadSet C -
9. Rope Crunches 3 x 15
10. Hanging Straight-Leg Raises (toes to touch bar) 3 x 10
11. Bicycle 3 x 15 per side
12. Skip 3 x 150 revolutions
Stretch 20 min
Session 2 (took someone through and did with) HIT (30 sec rest between exercises):
a. Squat Jumps 30 sec
b. Burpees (with push-up) 30 sec
c. Plank 30 sec
d. Split Squats 30 sec
e. Plank (right arm and left foot off ground) 30 sec
f. Hand walk-in and out (starting position - plank) 30 sec
g. Mountain Climbers 30 sec
h. Plank (left arm and right foot off ground) 30 sec
i. Push-Up (with side twist) 30 sec
j. Plank 30 sec
Stretch 10 min
Saturday
Mountain Run 10 km
Stretch 20 min
Sunday
Day OFF
OTHER NOTES
Sleep: Very late nights this week, sleeping for only 2-3 hours before my body wakes.
Mood: A highly emotional week, with a lot of rollercoasters, but finishing with a genuine smile.
Energy: A lot of light-headedness and dizziness at random times throughout the week, standing and seated, morning and night - not sure what is going on; could be from stress or something.
Stress: Very high, but nothing I am not USED to.
Concentration: A little less of this this week, although a reasonable amount has been accomplished despite the "distraction".
Body Composition: 8% bodyfat - maintained from last week, which was a small surprise, but VERY WELCOME. Keep it like this!
Quality of Training: Shoulders have both been quite painful, especially with the second sessions Thursday and Friday - both of which were NOT planned and very impromptu. Shoulders did NOT hurt during my mountain run this morning though - the first time they have not caused pain during a run in a very long time! HIIT has been good - feeling knees a little, but the cold doing me better. Resistance training has been consistent, more smiles than grimaces even with the pain. LEGS feeling it from the second [spur-of-the-moment] sessions on Thursday and Friday, but will be good for them LOL
Joints: Shoulders still painful.
Nutrition: Wednesday was not a great day - LOTS of chocolate and sweets that day, along with pizza and potatoes, but all very well and good (since it IS my "allowed" cheat DAY). Thursday and today had a moment, but the rest of the week good for the most part.
Supplements: Finished Erase on Tuesday.
Overall Sense of Feeling: First snowfall today - very light, but still a surprise, and a nice one, bringing a small smile of delight. Good after the rest of the week, which has taken a toll - much of the stress lifted today as I abused my body running a distance I have not done since earlier this year and spent time in company that gives my heart a smile. Life is falling apart as it falls together and there ARE nothing BUT BETTER times ahead, with so MUCH to look FORWARD to!
