Functional Wellness Practitioner and Fitness Trainer. Get to the root cause of Metabolic Chaos. Uncover HIDDEN stressors. Go Optimal or Go Home...But Never Go Home Suboptimal
10x Pull ups, 10x power snatches 55 lbs, 25x box jumps 20in. How did you move your fanny?
Do 3 rounds for that for a good workout. completed in 12:32min
My upper back is so so sore from Brian’s work on me yesterday. Very expected…It’s not my first rodeo.
Have moved my fanny was the right thing, followed by IDLife post workout to help with muscle recovery. This morning, I could tell I was dehydrated? How? easy…just look at the color of urine is one way. Thus, so had a hydrate with approx 40oz of water within less than two hours. Muscle tissue is approx 75% water…let’s drink!
I have always had the mentality of work hard and play hard. Until I started my own business, I did a good job doing just that–always planned one or two great vacation trips every year. I love travelling and don’t mind going alone. I’ve met awesome people along the way.
Well, my life has changed quite since mid 2014 and especially after I left corporate to follow my passion for health and wellness in the end of 2014. I haven’t done of the ‘play hard’ or ‘time off’. I used to work lots of hours. I work even more now–if I am not with clients, working out, cooking, grocery shopping, or driving somewhere, I am working which includes studying. I am NOT complaining, don’t get me wrong. Although it has been very stressful and long hours, most of the time, it doesn’t feel like work.
I love the flexibility of getting out and sun for a few minutes, if that’s what I want to do. I love to be able to go outside and go for a 1-3 minute to stretch my legs and calm down my nerves. I can do all that and more without feeling guilty or uncomfortable to leave my desk during business hours to do something that will help me regroup and reestablished productivity.
Anyway, long story short, I took a few hours of my Saturday, 3/5/16, to do something I love and hadn’t done in a while…moved my fanny playing six games of sand volleyball. Forgot to take a picture of playing with the ladies…boo to me. I hadn’t played in a while. Needless to say, didn’t have my ‘A’ game. However, weather was amazing, had a great time, moved my fanny, de-stressed a little, and spend time with 3 great ladies: Lucia, Sarah, and Tracey!
It felt good to put my feet on the sand. Left the court, ate, and got a few more hours of work done right next to my website designer…By the time my website is close to 95%, I might have become a WordPress guru lady. Not sure if I should smile or cry about that–I think cry since it’s been just ‘wow’ for an experience, dozens and dozens of hours, and lots of stress since the relaunch on 2/1/16.
Cheers to better work-life balance! Fun is an important pillar of health. I must do a better job following my the same recommendations I give my clients. Truth must be told!
I like the new body contour design my sweat left on the floor after I lay there for a minute after an intense 10-minute workout. I like the waist size!Â
Had to take a picture 🙂
Cannot tell me this short gig didn’t move my fanny, right? How did you move your fanny?
Running…I used to be addicted to running–didn’t admit that at the time though. it wasn’t until injuries started to pop up. Eventually, the frustration took over and I stopped.Â
I was ignorance. Didn’t train for running, didn’t do strength training to support muscle and bones, poor rest, and my diet was awful compared to that of today’s…i just wanted to run. I would not allow much to get to the middle of my daily running routine of 6x and ~ 45 miles a week. Yes, injuries  were no fun. Plus, other body parts (knees and hips) started to bother years later. Bottom line is ANYTHING in EXCESS is a problem.
Today, I have to be really careful or body parts will scream loudly. Terrain, distance, and speed are key factors. On treadmill, I focus on getting a great workout by doing bursts for 15-20 minutes. Efficient and safer to my joints (and to anyone’s joints).
Anyway, here how i moved my fanny on 2/29/16:
2 rounds:
400m run
*20 Thrusters 55lbs
400 run
20 pull ups
*second time doing thrusters after injury. 13 lbs up from a few days earlier. Road to recovery continues
I cannot speak enough about hiking’s health benefits. Let’s discussion hiking and anti-depression side affects. Feeling blue or depressed? Check out Stanford’s recent study discussing hiking as a powerful anti-depressant!  Sure thing that walking is great for overall health, hiking in nature has greater benefits than that of just walking in the city.Â
We moved our fannies hiking Vickery Creek Trail for approx 3.6 miles. To increase cardio vascular health and leg strength, I hiked with a 24lbs back-up. We caught up, learned from each other, laughed, and enjoyed perfect weather. Mother nature didn’t fail us, again 🙂 So thankful for such a beautiful day–spring couldn’t come sooner enough!
 Hurry up and find a trail, mark your calendar, and go. If you’re in Atlanta, GA join me every two weeks, year round. Check my website or Facebook for schedule and levels.
Thanks Sashee, William, Karl, and Eva for great company.Â
Hiking Wins Depression. Brings people together and smiles. It’s healthy!Hiking in Nature Makes Everyone SmileHiking by the water is peacefulUp the hill = cardio vascular health
Rest for a few minutes and : 10min EMOM Even min: 08 Toes To Ring (total 40x)
Odd min: 08 Thrusters 42lbs (total 40x)
Morning after the workout and I can feel the left shoulder a little sore. Light and all, 80 reps total of TTR and Thrusters are still a lot. Gotta watch and stretch.
Box JumpGHD sit-upRowingFrom front squat position to thruster
