Wednesday, December 21, 2011

Attitude Is Everything

Good morning!

So I’ve been feeling kind of bad about myself for the past few days. It’s that time of year where people are constantly shoving cookies and candy in your face and as your schedule gets busier and the holidays draw closer, it becomes harder and harder to fit in that workout. Well, at least that’s how it’s been for me! I was doing well for the first couple weeks of the month, but lately it’s been going downhill again. (I know I never posted a weigh-in last Friday, but it’s because I didn’t blog that day and never remembered to post one when I finally got a post up. I’ll post one this Friday, as dreadful as it might be.)

However, this morning I woke up and decided that today was going to be a good day and I was not going to get down on myself. I drove straight to the gym, had an amazing workout, and the endorphin high motivated me to post this on the Facebook page:


Attitude really is everything, and it will make or break you on this journey. It’s something I struggle a lot with, but the truth is that YOU decide if you’re going to be successful. YOU decide if today is going to be a good day.

I wasn’t feeling my normal Wednesday back and shoulders routine today, so I decided to mix things up and do an old upper body workout similar to ones I used to do this summer. I split it up into two tri-sets and one superset to save time and crank up the calorie burn.

Tri-Set 1:

  • Lateral to front raises 3 sets x 12 reps (to complete this exercise, do a lateral raise followed immediately by a front raise)
  • Incline dumbbell flyes 3 sets x 12 reps
  • Bent-over tricep kickbacks 3 sets x 10 reps

Tri-Set 2:

  • Middle-grip pull-ups (using assist machine) 3 sets x 10 reps
  • Bent-over rows 3 sets x 10 reps
  • Cable curls 3 sets x 10 reps


  • Lying dumbbell chest press 3 sets x 12 reps
  • Dips 3 sets x 10 reps

To really take this workout over the top, I ended it with 20 minutes of HIIT on the treadmill. I alternated between 90 seconds at a 5.0 and 30 seconds at a 7.0, and was so proud of myself for completing the entire HIIT session without stopping (hence the above-mentioned endorphin high).

Post-workout breakfast:


One giant mess of an omelet!


Ah well, the mission was to get some veggies in (since I probably won’t the rest of the day); who care’s what it looks like!

I think I can safely say mission accomplished.


Besides, it’s what’s on the inside that counts, right? Winking smile

Work snacks all packed up and ready to go:


Protein bar, leftover enchiladas, an apple, and a clementine. I’ll probably have a yogurt and more fruit before I head out as well.


I’ve got a few things I want to get done before I leave for work, so have a wonderful day!


Goal for the day: Stay out of the treats at work!!

What’s one healthy goal that you have today?


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