Total Body Workout and Other Weekly Thoughts

December 28, 2015

My friends, I have a confession to make. I thought I’d be really upset with the warm weather this week but with a new puppy in the house, I must admit that it’s much nicer to take her out to do her thing without freezing.

How’s Roxy doing?

Black Lab

I’m glad you asked 🙂 She’s fitting in well and making herself right at home. She’s finally sleeping through the night and getting along splendidly with Cooper, which was a must-have.

The Family

We’re all eagerly awaiting Christmas Break! I’m bummed that for whatever reason, the boys have school on Monday and Tuesday the week of – apparently we’re the only ones in the area. I heard it was so that all the high schoolers could get their exams in before break BUT looking at Jake’s schedule, it looks like he’ll be all done by the end of next week.

By the way, you don’t see dog pictures because I love them more than the fam; it’s basically, because the fam is too cool for pictures at this point in their teenage lives. But I will share a really good picture from Michele Durham of UShine Photography.Screen Shot of Family

 

Workouts

Workouts for the month have changed up a bit. I was hitting the workouts really hard earlier in the month BUT I decided to slow things down bit and make them more doable for this time of year. So far, I’ve maintained – which was my ultimate goal for December.

The last few weeks have looked something like this:

  • Monday – Full Body Workout A
  • Tuesday – Cardio Workout #1
  • Wednesday – Full Body Workout B
  • Thursday – Rest Day
  • Friday Full Body Workout A
  • Saturday – Cardio Workout #2
  • Sunday – Rest Day

Here’s one of the full body workouts I’ve been doing.

Core Workout

Dumbbell Front Squats –stand up straight, holding a dumbbell in each hand (palms facing the side of your legs). Position your legs shoulder width apart with the toes slightly pointed out. Keep your eyes looking forward to keep your your balance and maintain a strong core.

Wide Dumbbell Row – standing with your feet shoulder width apart, holding dumbbells in front of your thighs with a palms facing the ground. With your chest up, back flat and knees slightly bent, lean a bit forward at the waist. Keep your head neutral and keep your gaze in front of you. Begin pulling the dumbbells toward your upper abs, bringing your elbows out to the side – sort of like you’re making a U.

Stiff Legged Deadlift – stand with your legs shoulder width apart. Knees are slightly bent. Hinge at your hips to lower the dumbbells over the top of your feet, keep your back straight.

Dumbbell Chest Press – Lie down on a flat bench, or the floor, with a dumbbell in each hand. The palms of you hands should be facing out – begin to lift your hands until your arms are in the shape of a goal post and continue like your hugging a tree but you can’t quite touch the fingers.

Complex – Stand with your feet shoulder width apart. Dumbbells in front of your thighs with your palms facing your legs. With a slight bend in your knees, lean forward and pull the dumbbell (or barbell) up to your abs, release and stand tall. With hands in the same position, lift the weight up to chest height, keeping the load near your body. Rotate your arms so that your hands are now facing upward and your palms are facing out front. Press the dumbbells or barbell to the ceiling. (Here’s a video from BodyBuilding.Com on how to the “hang” part.)

Nutrition

I’d like to tell you it’s been perfect but that would be lying. I’ve been enjoying some of the tastes of the season but doing so in moderation. I’m not eating until I’m miserable but I’m enjoying things here and there and I’m still tracking my macros in MyFitnessPal.

I guess that’s it for today. I hope you give the workout a try.

  • How are your workouts going this month?
  • Have you been able to enjoy some of the season’s treats without going overboard?

Love,

Lori

Are You Suffering from Entitlement or FOMO?

December 28, 2015

When it comes to this season, I struggle with entitlement. When speaking about my struggles with Food, that is. I see everyone sipping on Starbucks and making lunch plans, Christmas parties, cookie trays and I feel I should be able to enjoy in the festivities as everyone else right?

I get this. I’ve felt this. And it’s taken me a long time to move past it. Sometimes it creeps back in and I have to talk to myself about in the ladies room 😉 but this is something in the world of health that I’ve managed to claim victory.

Let’s take a look at a few definitions.

ENTITLEMENT

Entitlement

I guess that one could feel they have a right to overindulge. But the key part of the definition above is the belief. If you truly feel entitled, you’d just eat the extra food and not feel bad about it because you deserve it. BUT THAT’S NOT OFTEN THE CASE BECAUSE WE FEEL BAD AFTER WE DO IT. People who feel entitled don’t feel bad about taking something they think they have a right to. #TruthBomb

Instead I think there’s another feeling we should take a look at.

FOMO or the Fear of Missing Out

fear

missing

Experiencing the unpleasant emotions that we aren’t included in the happiness coming from the specialty drinks, cookies and desserts this month can certainly make us feel bad.

This isn’t a feeling of entitlement but instead something that comes from your perception of the event or in this case, the time of year.

Who would want to miss out on that???

Let’s Think Through This

We can let things like cookies, coffees and candies sway us into a negative spiral that we hoped to achieve happiness from or we can choose the happiness.

1) Food does not have the power to give you happiness. It’s food. When we think of comfort food, we think it’ll make us happy, right? I want you to think back on the last time you ate comfort food, did you end up happy?

2) You can eat whatever you want. We’re adults and we live in the United States. No one can tell us what we can and can’t eat. Ask yourself if you really want that cookie, coffee or candy. If you do, eat a few bites and enjoy it.

3) Don’t eat/drink what you don’t want. You’ve decided that you want that coffee. I did this at Halloween. Starbucks had a Frankencino and I wanted to have one with my teenager. I ordered it. They called my name and I remember how much that first sip disappointed. It went in the trash. It wasn’t worth it.

4) Give yourself a break. If you want to have a White Chocolate Mocha, have one! Just don’t have one every day! If you want a cookie, (that passed the taste test), have one or two.

5) It’s Christmas! If you can maintain this time of year, you’re winning. We’re out and about to this party and that play which means we don’t have as much control over the food we’re eating. Do your best – make good choices and enjoy the time with your family and friends. A cookie here and there isn’t going to hurt you – it’s when you make a choice to lose control and turn it into a free-for-all, (there’s that word choice again), that you hurt yourself.

This takes time to learn. And you can only learn it by diving right in and doing it. Practice saying no. Practice asking yourself if you truly want the _______.

Now go and enjoy this time of year! Just like happiness doesn’t come from a store, it doesn’t come from a ton of cookies, lattes or cakes! Find your tribe and love on them!

Love,

Lori

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