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Riding Motivation Wave

Wavering on Workouts
I was wavering on what to do today. I sort of wanted to take today as a rest day, but would prefer to take it on Friday. I ended up going with Shoulders and Triceps from STS Week 1 of Meso 3 during lunch. Exercises are done as supersets of 4x8 at 80% of 1RM.

Warmup Set
Standing front press - 12

SS#1
Standing front press
Flat bench triceps extensions

SS#2
Seated lateral raise
Seated overhead single-arm extensions

SS#3
Seated rear delt flyes
Double-arm kickbacks (in lieu of lying cross-body kickbacks)

I will admit that I've been having min-panic attacks thinking about the upcoming half marathon in March. Since I haven't been able to run like I was, and am on no plan at all, it has me worried. Today I found a plan at Runner's World  and started it. It's a 9 week plan that not only includes adding mileage, but intervals and speed work. That appeals to me as I know I am going to have to work on pace as well as the endurance.

I think having this plan in place will actually put me at ease a little bit. I am normally not one to feel like I must have my workouts scheduled, but I think this will a) help prevent over training and b) give me direction. I was actually feeling really excited to get started when I first found this one. Hello living fuller right?!

I almost didn't start today. I started feeling really sluggish this afternoon, which is not typical for me. But, I got home and put on my running gear anyway. I dug deep and got it done and am so glad I did. Definite energy boost. Today was a 2 mile run done as aerobic intervals. On the schedule it said 5-7 1-minute intervals. I did an easy 5-minute warmup, completed 7 intervals, then a slow 5-minute jog for my cool down.

Bowl Game Day
Today was sort of an interesting day at work. Tonight the Arkansas Razorbacks play Ohio State Buckeyes in the Sugar Bowl. Needless to say, there's lots of excitement going on in Arkansas. So much so that my company let us wear jeans today as long as we wore red to support the Razorbacks. Hey, I'll gladly wear any color you tell me to wear so long as I can wear jeans!

Of course, that means you know what will be on our TV tonight. I think that should mean I have TV control the rest of the week. Rather than going for a football type dinner (like chili, which I almost did) I opted for a Roasted Veggie & Tempeh Salad. For the veggie and temepeh marinade, I made a super quick balsamic mustard sauce whisking together Dijon and honey mustards, balsamic and red vinegars, a small splash of olive oil, salt, and parsley. I also toasted up some chickpeas for additional crunch and texture.
 

Motivation Wave
In other news, I decided to continue riding the motivation wave today of living fuller. Not only did I start my half marathon training plan finally, I signed up on Etsy. Thank you Joslyn @ Miss Fitbliss for the suggestion and Heather @ Simple Daisy for your help.

I mentioned a few times that I wanted to sell my dog treats. I do sell them to a few people, all word of mouth so it's really sporadic. But I need to get off my butt and do more than just have a name for the business (Doghouse Delectables) and bake a few treats here and there. Either I try or shut up about it. So, I think I am going to try Etsy to see if I can build up some clientele. I'll be sure to post a link when I get some listings of course.

Have any of you used Etsy to either buy or sell?

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Shoulders and Triceps Circuit Workout

While I'm on a roll for time-saving circuit workouts, I thought it'd be appropriate to share another upper body circuit that you can use in conjunction with the Biceps and Back Circuit.

This one is for Shoulders and Triceps with pushups to target chest.

As a caveat, after having my blood clot, I apparently have scar tissue that makes it uncomfortable to do heavy chest exercises like chest presses and flyes. The way this circuit is set up is that you have 3 exercises for each muscle group. So if you want a more complete chest workout, add in chest presses and chest flyes into the rotation. 


Please properly warm up for 5-10 minutes with dynamic moves like butt kicks, shoulder rolls, lunges and/or spin on stationary bike, walk on treadmill or elliptical.

This workout is done as a circuit meaning that you do one exercise then quickly move to the next with little to no rest. After completing all exercises, rest then repeat. I suggest doing this circuit 3-4 times depending on time, p…