Treadmill Warm‐Up: 3.5 for 3 minutes; 4.0 for 3 minutes; 2.5 for one minute
Glutes; Rest 30‐60 seconds b/t sets
Hack Squat Machine; ALL WAY DOWN: Empty x 12‐15 Empty x 12‐15 Empty x 12‐15 Empty x 12‐15
Biceps; Rest 30‐60 seconds b/t sets
Standing Straight Bar Bicep Curls: (40lb and 20lb bar): 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail 40 x Fail + 20 x Fail
Cable Standing Bicep Curls (double stack): 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12 20‐ 30lbs x 8‐12
Triceps; Rest 30‐60 seconds b/t sets
Close Grip Bench Press: 45lbs (Bar Only) x 20 + 65lbs (10 e/side) x 15‐25 65lbs (10 e/side) x 15‐25 65lbs (10 e/side) x 15‐25
Tricep Kick Backs (10lb DB and 5lb DB): 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail 10 x Fail + 5 x Fail
Abs + Butt
Side Bends high volume
Russian Twists high volume
Jump Squat 10lb "soft ball": x 12 x 12 x 12 x 12
Cardio 10 Minutes: HITT 20/20's Sprints
Monday, August 4, 2014
Dear God
Dear God,
Thank you for the strength to get up this morning and get a quick run in. Thank you for my friend who needed the motivation and accountability for himself so that he reached out to me and we are both going to keep each other accountable.
Thank you for the weekend with my children, and for the patience I needed with them. With all the love I have for them, they were on my last nerve and You sensed that and gave me the patience I needed.
Lord, please bless all my friends and family out there who are struggling in their lives and relationships. Only you know what is true in their heart and what is the best for them. Continue to guide them, protect them and help them walk the walk You want them to take. At the same time please bless me with Your grace as well.
Thank you for keeping my family safe and healthy and helping us in our times of needs.
I pray for all those less fortunate than me and pray they can find their way to You.
In Jesus name I pray.
Amen.
Thank you for the strength to get up this morning and get a quick run in. Thank you for my friend who needed the motivation and accountability for himself so that he reached out to me and we are both going to keep each other accountable.
Thank you for the weekend with my children, and for the patience I needed with them. With all the love I have for them, they were on my last nerve and You sensed that and gave me the patience I needed.
Lord, please bless all my friends and family out there who are struggling in their lives and relationships. Only you know what is true in their heart and what is the best for them. Continue to guide them, protect them and help them walk the walk You want them to take. At the same time please bless me with Your grace as well.
Thank you for keeping my family safe and healthy and helping us in our times of needs.
I pray for all those less fortunate than me and pray they can find their way to You.
In Jesus name I pray.
Amen.
Thursday, July 31, 2014
Dear God
Dear God,
Sometimes the Enemy grabs hold of me and takes over me. When that happens I am thrown into fear, the past and a darkness the surrounds me.
God please give me the strength to turn from the Enemy and turn to you instead during these times. There is so much pain and resentment built up inside me, help me let go of it all and give it to You.
Please give me strength to show those who I have hurt that I am sorry and please give me strength to forgive those who have hurt me.
The darkness is not where I want to live, please take me to the light.
In Jesus name I pray
Amen
Sometimes the Enemy grabs hold of me and takes over me. When that happens I am thrown into fear, the past and a darkness the surrounds me.
God please give me the strength to turn from the Enemy and turn to you instead during these times. There is so much pain and resentment built up inside me, help me let go of it all and give it to You.
Please give me strength to show those who I have hurt that I am sorry and please give me strength to forgive those who have hurt me.
The darkness is not where I want to live, please take me to the light.
In Jesus name I pray
Amen
Wednesday, July 30, 2014
Monthly challenge for August!
Oh yes, it is that time again.. a MONTHLY challenge to get you up and moving and pushing forward!
10 reverse lunges (each leg)
10 flying lunges
15 plies squats
5 - 30 second planks
20 leg lifts
20 hip up reverse crunches
30 bicycle crunches
20 weighted side bends (each side)
You can Google each one of these to see how the movement is done. Do each of these movements once a day for 30 days!
No matter how you feel...
Get up
Dress up
Show up
And NEVER give up!
10 reverse lunges (each leg)
10 flying lunges
15 plies squats
5 - 30 second planks
20 leg lifts
20 hip up reverse crunches
30 bicycle crunches
20 weighted side bends (each side)
You can Google each one of these to see how the movement is done. Do each of these movements once a day for 30 days!
No matter how you feel...
Get up
Dress up
Show up
And NEVER give up!
P.E. stands for "Personal Exploitation'?
Growing up, I was always on the chunky side.
Mind you--I was not "fat" or overweight, but I always carried a few extra pounds and had the desire to be thinner. Not so much skinny. but in shape.
The acronym "P.E." to me had always been a four letter word. I HATED P.E. in every grade of school that I attended.
In grade school, it was fingers being ran over by stupid square boards with wheels attached to them. It was about climbing some damn ass stupid rope to see if you could get to the top in front of all your classmates (which, of course, I could not). And, it was about these silly stations that involved you going around the gym in some crazy ass time limit and see how many of the motions you could do at each station only to then have to report your results, so they could be recorded with the rest of the class and you could have proper, near-instant humiliation. No matter how young I was, it was always the same for me... "You want me to do what?" and "What is the purpose of this?"
In junior high, or what we now call middle school, it was all about dressing down, who was NOT taking showers in the locker room, and running. P.E. also became known as "gym". I swear my gym teacher was a marathon runner so she would use class time to train for her runs and make us run too. At the time I attended a school called Ickes Jr. High (no that is not a typo that was the name of the school). Ickes had this large grassy area behind the school, and our gym teacher would have us doing laps out there. Mind you, being Milwaukie, there was no track. It was a typical grass and weed mixture, and it was full of holes, rocks and bumps. My ankles would twist and turn and that gym teacher did not care if it was 50 degrees and raining, or one degree shy of instant heat stroke. We were running. Luckily, there was also a small, nondescript building out in that field and it quickly became my safe haven. I would run the distance required to get to that location (considerably less than the directed half-marathon by teach), and then I would stand behind the building and wait. I was simply waiting for the person that I had picked out from the crowd of half marathon runners to pass me the number of times required for laps that day. Once I saw that target I would happily jump back into place and make my way in.
I had some pretty remarkable timed-runs for a girl that hated gym.
By time I hit 17 and got married, yes I was married at 17 but that is the subject for another blog, the weight sort of fell off
of me with no real work on my part. I was a senior in high school, and
was working at a Safeway as a checker. My husband at the time was
starting his own company, and I was helping him by answering the phones
and doing the accounts receivables. I never had stepped foot in a gym,
let alone actually lift weights.
Since I had successfully avoided P.E. all throughout high school, one of my senior year requirements was in fact P.E. I am sure in my mind I was hoping, maybe even expecting, my counselor to forget and let me graduate without subjecting me to this hell.
He did not.
So rather than being bored and facing the fact that I might have to run around the high school track (or at a minimum find another nondescript building to hide behind), I chose to take weight lifting in high school.
My weight lifting teacher was short and stocky, and I swear he was always on something (and I don't mean V-8). For the most part, the weight lifting teachers had a reputation of being known as the "meat heads." So I assumed going into this class if I just muddled around the room with my cute smile on he would leave me alone and give me a passing grade.
When I think of my weight lifting teacher back then this commercial always comes to mind:
http://youtu.be/q7gzmoqmL7g
Upon my first arrival into the weight lifting room, I was overwhelmed with the smell of stinky, teenage boys. There were classmates everywhere lifting and grunting and throwing things down and high fiving each other. I literally felt my breast shrinking as I walked into that room due to the testosterone. Okay, not really--but you get my point. As it turned out, my weight lifting teacher was more than a meat head. He was interested in goals and helping me understand what my goals were. At the time of course it was only to graduate and get the heck out of there. But as the weeks passed he helped introduce me into fitness and setting goals for myself.
I can't really say that he had a huge impact on my life, since it took me MANY years to find my way back into a gym. But looking back on it now, I realized what an opportunity I wasted during that time of my life. I was young, I had energy, I had no time restrictions, no kids and I really could have done something more with my fitness, if only I would have applied myself.
But I do not live in regret.
I think it's important to be able to look back on our past at any moment of time that we choose and see what lesson is there to be learned. I heard a quote this last week from a very inspirational woman that I learned about, Robin Roberts. She said:
"The tragedy is not so much the experience that your having. The tragedy is we don't take the time to understand the meaning and the purpose of what we are going through." -Robin Roberts
We have so much to learn from the experiences we are having, and we have so much to learn from the experience we have had. I think it's a good idea to recall some moments in our lives, good or bad, and really meditate on what the lesson is for that time. I think it is better to be open to understanding and change then just be closed down and say that is the past let it go. I don't think it's ever too late to change who you are if you are changing to improve yourself. Life is a book and the chapters are up to us to write.
I would like to see my next chapter be better than the one before it.
Make it a great day!
~Mellie
Mind you--I was not "fat" or overweight, but I always carried a few extra pounds and had the desire to be thinner. Not so much skinny. but in shape.
The acronym "P.E." to me had always been a four letter word. I HATED P.E. in every grade of school that I attended.
In grade school, it was fingers being ran over by stupid square boards with wheels attached to them. It was about climbing some damn ass stupid rope to see if you could get to the top in front of all your classmates (which, of course, I could not). And, it was about these silly stations that involved you going around the gym in some crazy ass time limit and see how many of the motions you could do at each station only to then have to report your results, so they could be recorded with the rest of the class and you could have proper, near-instant humiliation. No matter how young I was, it was always the same for me... "You want me to do what?" and "What is the purpose of this?"
In junior high, or what we now call middle school, it was all about dressing down, who was NOT taking showers in the locker room, and running. P.E. also became known as "gym". I swear my gym teacher was a marathon runner so she would use class time to train for her runs and make us run too. At the time I attended a school called Ickes Jr. High (no that is not a typo that was the name of the school). Ickes had this large grassy area behind the school, and our gym teacher would have us doing laps out there. Mind you, being Milwaukie, there was no track. It was a typical grass and weed mixture, and it was full of holes, rocks and bumps. My ankles would twist and turn and that gym teacher did not care if it was 50 degrees and raining, or one degree shy of instant heat stroke. We were running. Luckily, there was also a small, nondescript building out in that field and it quickly became my safe haven. I would run the distance required to get to that location (considerably less than the directed half-marathon by teach), and then I would stand behind the building and wait. I was simply waiting for the person that I had picked out from the crowd of half marathon runners to pass me the number of times required for laps that day. Once I saw that target I would happily jump back into place and make my way in.
I had some pretty remarkable timed-runs for a girl that hated gym.
By time I hit 17 and got married, yes I was married at 17 but that is the subject for another blog
Since I had successfully avoided P.E. all throughout high school, one of my senior year requirements was in fact P.E. I am sure in my mind I was hoping, maybe even expecting, my counselor to forget and let me graduate without subjecting me to this hell.
He did not.
So rather than being bored and facing the fact that I might have to run around the high school track (or at a minimum find another nondescript building to hide behind), I chose to take weight lifting in high school.
My weight lifting teacher was short and stocky, and I swear he was always on something (and I don't mean V-8). For the most part, the weight lifting teachers had a reputation of being known as the "meat heads." So I assumed going into this class if I just muddled around the room with my cute smile on he would leave me alone and give me a passing grade.
When I think of my weight lifting teacher back then this commercial always comes to mind:
http://youtu.be/q7gzmoqmL7g
Upon my first arrival into the weight lifting room, I was overwhelmed with the smell of stinky, teenage boys. There were classmates everywhere lifting and grunting and throwing things down and high fiving each other. I literally felt my breast shrinking as I walked into that room due to the testosterone. Okay, not really--but you get my point. As it turned out, my weight lifting teacher was more than a meat head. He was interested in goals and helping me understand what my goals were. At the time of course it was only to graduate and get the heck out of there. But as the weeks passed he helped introduce me into fitness and setting goals for myself.
I can't really say that he had a huge impact on my life, since it took me MANY years to find my way back into a gym. But looking back on it now, I realized what an opportunity I wasted during that time of my life. I was young, I had energy, I had no time restrictions, no kids and I really could have done something more with my fitness, if only I would have applied myself.
But I do not live in regret.
I think it's important to be able to look back on our past at any moment of time that we choose and see what lesson is there to be learned. I heard a quote this last week from a very inspirational woman that I learned about, Robin Roberts. She said:
"The tragedy is not so much the experience that your having. The tragedy is we don't take the time to understand the meaning and the purpose of what we are going through." -Robin Roberts
We have so much to learn from the experiences we are having, and we have so much to learn from the experience we have had. I think it's a good idea to recall some moments in our lives, good or bad, and really meditate on what the lesson is for that time. I think it is better to be open to understanding and change then just be closed down and say that is the past let it go. I don't think it's ever too late to change who you are if you are changing to improve yourself. Life is a book and the chapters are up to us to write.
I would like to see my next chapter be better than the one before it.
Make it a great day!
~Mellie
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