Like Nike said. That. Yeah.

Just do it.

Nike got it right.

Sometimes we have to do things we don't want to or don't really feel like doing.

Like waking up early and going to the gym after little sleep.

Or walking the dog in the pouring rain.

Or waiting in a long line at the DMV.

Or in that line behind the guy in the parking garage who can't figure out the ticket machine. 

Or unloading the dishwasher after a really long day. 

Or participating in music class on a Friday morning.

Or being the teacher who has to remind students to participate in music class. 

Ha!

Yeah, the first and last thing happened to me today. Dragging myself to the gym after a restless night and having to talk to my not-too-enthused 4th graders about participating in class. A conversation I never look forward to.

But sometimes we just have to do these things, mundane or frustrating as they may be. 

And when it's done, it's done. Just do it. Then it's one less thing to clutter your mind and energy.

When I don't feel like going to the gym, I try to wear something that will empower me. Like my "Suck it up buttercup" tank. Or in today's case, an Ironman Finisher shirt. It reminds me of my Ironman days where I "did it" regardless of how I felt. Because I had to. There was no "Just Do it Later". LOL!

Or maybe there is... 

Today's two trisets brought to you by coffee. Because that's all I had time for. And just decided to do it. 

Have a great weekend!

Do what makes you happy.

And do it later. Sometimes. 😃 

Words of wisdom from Pete the Cat

I have been getting into a little "Pete the Cat" recently. 

You know, because I'm an elementary school music teacher. LOL.

In particular, "I Love My White Shoes". You gotta check out this video:

Pete the Cat goes walking down the street, wearing his brand new white shoes. Along the way, he manages to step in piles of strawberries, blueberries and other big messes which change the color of his shoes. 

Where some of us might freak out and get all upset about dirtying our white shoes (or anything white for that matter!), Pete has a super chill attitude. 

Does Pete cry? "Goodness, no!" 

Does Pete get upset? "Goodness, no!" 

Does Pete throw a tantrum? "Goodness, no!"

James Dean (illustrator), Eric Litwin (author)

I absolutely LOVE this attitude. It is one to adopt for all that "small stuff" that can easily get under our skin.

HEY! That car just cut in front of me! Do I get upset and honk at them? "Goodness, no!"

HEY! That dude at the gym just took that machine I was going to use on my last set! Do I get upset and give him an evil glare? "Goodness, no!"

HEY! I just got THREE new students today who speak NO English! Do I get all bothered and worried? "Goodness, no!"

Why? Because it's all good. 

So when machines I want to use for my morning workout are unavailable, I improvise with barbells, dumbbells and cables. 

Today's killer shoulder TRIset. 

Did I cry because it was hard?

"Goodness, no!"

Because it's all good. 

Do what makes you happy. 

Berry juice & chocolate

I saw Thanksgiving stuff in the stores the other day. Because it's just around the corner. Isn't it? Ha!

Speaking of which, did you know that it can take up to 72 hours to digest your holiday dinner?!?! Or a really really big meal?

That just seems crazy to me!

Your digestive system works super hard to do its job. And we all need a little time off. Wouldn't it make sense to give your digestive system a little time off, too? I think so. And that's what I try to give it once a week. A little vacation day.

(photo credit: The Awkward Yeti)

There has been a lot of research around "intermittent fasting" and its benefits. A simple Google search will come up with a plethora of articles. 

But it's not for everyone. And there are some nutritionists that are not completely on board with it. 

So I say, do what works for you. Try it out, find one you like. If you don't like it or feel like total total crap (well, there will be some detoxifying going on), then don't worry about it.

I happen to like it. It works for me. And I have found one that my body responds well to. It's a nutritionally supported fast so it helps you feel nourished and energized rather than tired and run-down. Certainly you have your moments (especially mid-afternoon), but it passes pretty quickly.

AND the best part is that I get to drink a berry juice and eat chocolate. Seriously. It's the best.

In addition, I like to give my body a break from exercise. That often happens on the weekend anyway, but I like a little break mid-week, too. Five days in a row can be a bit much. 

Wait.

What?

Sometimes I have to pinch myself because in the past you would have NEVER heard me say "Five days in a row can be a bit much." LOL! How things change...

Embrace wherever you are.

And do what makes you happy. 

Drop it like it's...

Breakdowns.

Plate Stripping.

Down the Rack.

Running the Rack.

Up the Stack

Triple Drops.

Mic Drop.

(kidding!)

Drop it like it’s…what?

These are all different names for drop sets. One of my favorite variations of exercise. 

What is a a drop set, you ask?

According to Muscle & Fitness, "Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the "multi-poundage system", this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine."

 

It continues, "The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibers. By then stripping the weight down and going lighter you recruit different muscle fibers, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight."

Nice! I do enjoy me some good drop sets and try to incorporate them whenever I can. 

Today’s workout was mainly quad focused, with some calves thrown in. And I only had 40 mins, so it was short-ish.

I named this workout after my brother because he introduced it to me and I have no idea what to call it. I'm sure there is a name for it, so if you know it, please let me know! 

The “Andy Smith” Leg Press Upset/Dropset is one of my all time favorites. Because I love to torture myself. LOL! Not really. So I start with 45s on each side and do 10-12 reps, then I add 25s on each side and do another 10, then add another 25 and try to eek out 10 (usually 8). So that's 3 sets so far with about 10 seconds rest in between to add plates. Then I immediately go back down. So for the 4th set I take off the 25 and the 5th set I take off the last 25 and rep out until failure on the 45s. So it's 90/140/190/140/90. 

That's where I'm at right now having taken 5 weeks off. I used to be able to add another 25 and do 90/140/190/240/190/140/90. My goal is to work back up to that. I’ll get there eventually.

Oh, and here’s last night’s dinner that fueled it:

Yum!

Do what makes you happy.

Including drop sets. 

Baby. Got back?

Weekends always require good foods and good company. 

So we did just that.

We carbed up last night at my cousin/bridesmaid’s home with some pizza on the grill (YUM!) and wine. And whiskey. And good times. And 9 hours of sleep. It was glorious. 

 l love holiday weekends. 

As we made plans to look at tuxes today, I thought to myself “Man, my fiancé is so lucky. His tux will cover EVERYTHING.” But us brides? Nope. That’s why “Bridal Bootcamp” is a thing. Because there is much less that is covered. And with my dress….

Shhhhhhh, it’s a secret. But it’s pretty hot.

And let’s just say I get to work a body part that is very much a prominent feature when it comes to the figure division in bodybuilding: lats.

(that's me in there somewhere!)

Baby got what? 😃

Today’s workout included back and triceps:

A lot of the time I am really just making things up on the fly. A machine I want it being used, an attachment is attached that I am too lazy to switch out, whatever it is. I’m no fitness coach, but I like to mix it up and imagine that this is good for challenging my muscles? Force them to grow? 

Here’s hoping.

Do what makes you happy. 

Don't forget to eat!

Sometimes we all make rookie mistakes. Even when we know exactly what to do. And have been doing it for years. 

Like not eating before a workout. A late morning workout at that. 

And not having really eaten since 3pm the previous day. 

Which mainly entailed wine and cheese. And grapes. And more wine. And cheese. 

Did I mention the wine? 

LOL.

Not the wisest choice, but sometimes it happens.

This morning’s workout was in a fasted state with not the best nutrition left in my system. Well, not something that is ideal to fuel a kick-ass workout. Whoops!

So that didn’t quite happen. But I still attempted it. Lesson learned. 

Chest, biceps and a bit of abs were on tap for this morning. 

And then we ate well afterwards. Eggs stuffed with sweet potato and blue cheese. YUM!

Remember to eat.

Happy Sunday!

Do what makes you happy. 

Breaking Muscle

D.O.M.S.

Department of Management Studies?

No? 

Wait, I got it.

Department of Military Support?

Wrong again. 

Digital Objects Management System?

Oh, I know, I know!!!!

Devil on My Shoulder!!!

No? Seriously?!?! UGH.

Delayed Onset Muscle Soreness.

Ahhhhhhh...

Yes, I am all too familiar with that. 

According to Wikipedia (because that’s the first place we all go, right?): "Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. Delayed onset muscle soreness is one symptom of exercise-induced muscle damage."

So, Breaking Muscle. Kind of like Breaking Bad. But not really. 

And when you go galavanting off in Europe and take 5 weeks off from lifting … yup. Not fun. 

Sore ALL DAY.

But that’s OK. Because I’ve been through this before. The starting and stopping of a workout regime is pretty familiar territory for me. This too shall pass. Just need to get my groove on. Which I am. Woot woot.

Speaking of which. Hammies & glutes today. 40 mins worth. Maybe 37 mins. 

I love supersets. 

That is all. 

Do what makes you happy. 

Have a FABULOUS holiday weekend!