2012 | Day 179: ALL for YOU

MOTIVATIONAL OF THE DAY

Shattered Faith

Quote for Reflection:

Photo credit: Jerry Beck

TRAINING

Run 3 miles

Stretch 20 min

OTHER NOTES

Sleep: Terrible. Not good at all.

Energy: Feel like a train has hit me - probably lack of any stimulants. Just have had a huge migraine all day.

Quality of Training: Slow. Exhausted. Lower legs REALLY feeling the running I have been doing on the treadmill over the last couple of weeks - minimize or eliminate that from now on! Just general overall shattered feeling.

Body Composition: 8.4% bodyfat - that's -1.2% bodyfat from last week. And at over 10 pounds more than I was a month ago at 8% bodyfat, the difference noticeable re muscle mass in my delts, arms, and even upper back, with some in my glutes and legs as well (since I've been riding my bike everywhere) - the latter of which I will have to do my best to get RID of, or at the least slim down a couple of inches in each leg and overall glutes/hips for me to be ok with it. I am a lot BIGGER than I've ever been at this body composition - in my arms and delts it's ok, but not ANYwhere else!

Supplements: Ran out of Alpha-T2 on Friday and Shred Matrix on Saturday, and will finish up last of my bottle of AAv2 tomorrow.

Muscle Bombshell: Sam has honoured me with being the MB Cover Model for July. July is a month that has a couple of significant dates for me, one for which July was my "chosen" month for this honour. Anyways, thank you, Sam

2012 | Day 178: I DECIDE

MOTIVATIONAL OF THE DAY

Choice. Change. Control.

Quote for Reflection: 

TRAINING

Run 3 miles

Stretch 25 min

Quality of Training: I wasn't going to do anything today and make it this week's day OFF...BUT...Decided to go for a quick run (and will do another tomorrow morning)...

OTHER NOTES

Muscle Base

If you have a female client who's unfamiliar with training - especially weights - then this is for you (and her):
Read it here.

Honoured to have a Featured Interview coming too

2012 | Day 127: If I Disappear, Will You Remember?

MOTIVATIONAL OF THE DAY

Both a Blessing and a Curse

Love is Beauty. Love is Hope. Love is a Dream. It gives souls wings to fly. It gives hearts courage to dare. It gives people the push to risk. It is acceptance, understanding, unconditional. Love is a gift to be cherished above all else, for all time. It is something, that when real, once found, can never ever be forgotten.

Love is the most beautiful thing on earth, the most powerful magic there is. And like all things powerful, it can also be twisted into something dark and ugly.

Love brings tears, the most immeasurable heartache. Love causes wars, makes cities crumble. Love leaves devastation, the most unimaginable destruction in its wake. It kills the light that burns in a soul. It cuts deeper than any knife and leaves wounds that never heal. It is the most painful thing in the world to endure.

Love is both a blessing and a curse, the most beautiful thing in the world, but also the cruelest.

And it touches us all at some time in our lives. Which face we see one cannot predict. We can only hope and pray for the love that makes our souls blossom, sing, smile, soar; the love that makes us stronger and better than we ever thought we could be.

Quote for Reflection: “Like a duel-edged sword, love is both the most beautiful and most painful thing in the world. It is the greatest feeling ever and lifts you up in its ecstasy, but it can also be devastating and destroy you if you love completely with everything you are…Love is the greatest thing in the world, but also the greatest tragedy...and yet, I cannot be sorry for it...” – Rosie Chee

TRAINING

Run 5 miles @ 4.9 min/mile pace

Stretch 21 min

Another morning of not going to sleep well, this time not able to until well after 0730!...Hamstrings hurt when I woke, but it did not deter me from going out for a run. Pace was slow - could feel my body want to go only one pace, like yesterday's post-weights cardio, only slower. Was ok - it's going to get hammered tomorrow...Stretching didn't help much, but at least my shoulders aren't hurting today...

OTHER NOTES

Training From Next Week

Monday - HIIT Run + Shoulders/Hamstrings + Post-Weights Cardio 20 min
Tuesday - Cardio 10 min + Arms/Abs + Post-Weights Cardio 20 min
Wednesday - HIIT Run
Thursday - Cardio 10 min + Full-Body + Post-Weights Cardio 20 min
Friday - HIIT Run + Shoulders/Arms/Abs + Post-Weights Cardio 20 min
Saturday - Cardio 20 min
Sunday - Day OFF

This has worked very well for me and I am going to stick with it. Yes, there is no Legs, Chest, or Back day - Legs do not need working and get enough of it as it is; there is no separate day for Chest and Back because my back gets thicker quickly and I want to "slim" it out in the middle (because of my scoliosis, any muscle mass there "protrudes" in a manner not desirable to me), and besides, they will both be trained during the Full-Body session.

My Maintenance training has also come to include two to four 2-a-day training days, with the second session on those days another cardio one of ~20 minutes, ideally done running, so that will also be included, albeit on no specific day, but as I decide throughout any given week.

2012 | Day 91: All the pieces torn apart...

MOTIVATIONAL QUOTE OF THE DAY

"Learn to develop the no excuse attitude and watch how your life begins to change for the better." - Jason Selk

For the complete Motivational, review NO EXCUSES! | WPM Women.

TRAINING

Run 7 miles @ 4.57 min/mile pace

Stretch 20 min

Did not get to sleep until quite late this morning, but I DID sleep - for ~4 hours, which is optimal. Headed out about an hour after getting up for my run. Knees were ok, not bothering me, which was surprising, considering the way they were last night. Pace was not fast, but not as slow as it has been either. Very humid out (definitely early morning or late at night is preferable for me if I am to run outside) and I could feel the beads of sweat on my face, my hair sticking to my arms and back. Stretching was welcome...I WAS going to do another 7-mile run this evening, but after a disturbing response this afternoon to something - similar but more severe that what I've been experiencing when doing post-weights cardio re not being able to breathe - and with everything going on today, I decided against it. Besides, I've already done three days of pm cardio, so figured I'll "be ok" with "letting it go" today - sometimes I DO have to stop treating my body like a machine...