and I both did some overload work today to get back into the swing of picking things up again. Took some time off, but strength doesn’t go away after a week or two, even after some months of barely lifting we aren’t too too far from where we were at. Ended up with 565lbs plus bands (no video) but shown are 495lbs and 545lbs plus bands (maybe 80ish at the top?). Feels like a decent starting point to build on. Lauren hit some doubles at 365lbs and a single at 385lbs from blocks. Preparing to have a fun lift at @jackedjilled
deadlift and donuts event on December 9, hoping to pull somewhere mid 600s. Not expecting any PRs after not following any real training cycle, also planning on pulling conventional too. #dontcallitacomeback #westillhere #powercouple #powerdoc #docswholift
I was MIA last week trying to keep up with this current block. Rather than make two #misconceptionmonday
posts in a row (and the sweet sweet fact that thanksgiving break is only 4 DAYS AWAY), I thought I’d talk about the importance of recognizing when you need a rest day from the gym OR school. .
No lie...this current system of med school (microbes, immunity, transfusion/transplantation) along with the increasing volume of my bulking workout program has been kicking my butt. While the common advice you’ll get in these situations is to grind on, there are certainly times when a break from the gym or a day off studying would be exponentially more beneficial to your long term gym/brain gains. In the gym, everyone knows your body needs rest in order to grow, but I’ve also found taking up to 3 days off or planning an easy “de-load week” (where you have much lower total weekly sets per body part and moderately lower intensity) is a good way to re-charge your body if you’re feeling burnt out. In a similar way, I’ve found a few days off studying in med school can actually help to consolidate old knowledge and revitalize future studying. .
The key is knowing the signs and symptoms that you personally exhibit when you need a break and acting quickly! For me, I know I need a gym break when my numbers for all 3 of the big compounds lifts go down within the same week, and I know I need a study break when I notice myself thinking too quickly and being impatient/overly worked up over small hiccups in my studying. .
What are the signs that YOU exhibit when you need a break and how do you manage taking a break/rest with your demanding schedule? Let me know in the comments/DM!
REAL TALK - I had an amazing weekend, complete with amazing food and drinks, and not a ton of sleep. So when it came time to push play on my HIIT workout today, it’s safe to say I felt a little less than amazing. .
But I know that I’m only ever one sweat sesh away from feeling incredible, and even though I knew I’d be in for a butt kicking today, it STILL beats feeling crappy all holiday season.
I could have chosen to just let it go, forget my program, indulge every day, and “start again on January 1” (how many times have we said this? 🙄)
But instead I’m choosing not to just survive the holidays, but to THRIVE through them! My girls and I are committing to staying active, fueling our bodies, enjoying holiday treats, and starting 2019 ahead of the game! •
Want in on this? Just let me know and I’ll show you how you can rock the holidays too!
Grey and cold Indiana weather, makes gym time feel about right.
TRAUMOS ATITOLINA TAVO SPORTO TIKSLUS?! Keli dalykai, kuriuos supratau:
1) ORGANIZMO NEAPGAUSI. Jautiesi pavargęs, skauda raumenys, patyrei traumą - skirk laiko 100% atsistatymui.
2) ĮVERTINK MIEGO,STRESO,MITYBOS KOKYBĘ.
3) FIZINIO AKTYVUMO INTENSYVUMAS.
4) TĘSK FIZINĘ VEIKLĄ KUO MAŽIAU APKRAUDAMAS SUŽALOTĄ KŪNO DALĮ.
5) NEPRARASK MOTYVACIJOS!! Na negaliu tūpti šiuo metu. So What?!! Užtat galiu spausti!:) #motyvacija #docswholift #traumos
#kneerehab #weightlifting #Dietitianwannabe #dietologas
Week 7 of Project Inferno completed🔥!
I love this quote by Fouad Abiad, “Motivation is fleeting, but discipline is forever”. During Project Inferno, discipline has allowed me to continue to transform my 52 years young body😉! I am much stronger, leaner and healthier than I have been in years. Thankful for everything that I have learned from the Hoss.
95 minutes of cardio and an hour of weights daily while visiting family out west this past week. Now on to week 8! Stay disciplined and finish strong🔥👊! #projectinferno
#kagedmuscle #250kchallenge #weightlossjourney #momswholift #docswholift #bestself #discipline
Back at it with #mealprep
and now that done with the last bodybuilding show, can be more creative with the food! It’s more challenging calculating the macros but aiming for balance between health and satisfying flavor
Cooking and being creative in the kitchen is a great stress relief for me. Excited for both these meals
Meal 1 - shredded chicken with Mexican flavor profile, black beans and rice, broccoli and colorful cauliflower
Meal 2 - roasted pork loin, roasted vegetable melody of butternut squash, golden potatoes, red&yellow peppers, onions, celery. Roasted with two Granny Smith apples and rosemary that cook down to make a sauce. With roasted Brussels sprouts
Meal prep done for the week. Now to hit the gym hard and continue to work towards my #health
Set that expectation from the start. Life is not all sunshine and rainbows. It’s ok to be upset or discouraged when you fail or something doesn’t go the way you want it to. But realize it’s ok, you have a purpose, and once you fail you’re going to rise above that.
Don’t let failure define you, let it REFINE you. That is how you learn. How you grow.
This past week I “failed” at sticking to my workout routine. What I realized is that my life is TOO DAMN BUSY to stick to workouts 6 days a week. I absolutely love the program, but for me right now, I have too much going on at inconvenient hours. I still want to have a life. Anxiety and stress controls me sometimes. Sometimes I just want to not workout! THAT’S OKAY.
For me, my 4 day a week program that centers around weightlifting is literally my perfect program. It fits my busy schedule. It fits my nutrition. It fits my goals.
Stop tearing yourself down because one thing in your life didn’t work for you. Don’t just give up and quit. There is ALWAYS another option to everything.
Maybe the way you thought you were going to achieve your goal isn’t the way that you will achieve it. Be open to other opportunities that come your way! Find a new solution that works for you instead of finding excuses. 💕
Happy Veterans Day! We did the #murph
. It's been while, forgot how much this hurts! Modified with TRX rows instead of all the pull-ups and a 2K row at the end instead of the mile run due to shin splints. Celebrated with an ocean roll and some of us has beers. 🤣
Desafio aceito e completo. Despeço-me desse campeonato com a certeza que fiz o meu melhor. Foi a primeira vez fazendo isabel e grace seguidos, intercalados com bike ou até mesmo utilizando essa corda pesada no salto simples.
Doeu. Doeu muito, mas a sensação de ter terminado é melhor ainda.
Pode não ter dado pra chega a final dessa vez,pois, ficamos em 13° dentre os 16 participantes. Contudo, a experiência adquirida nesses 5 wod foi muito recompensadora. Que venham os próximos desafios ☠️☠️☠️
team 6 ☠️
#crossfit #cafeine #enhanceperfomance #hwpo #docswholift #medunicamp
Creating a program is one thing.
Making a program that continues on after you’ve left is another.
Have you checked out this episode with @coach.charlieb.spt
Listen to this episode and others by following the link in our bio!
Follow me @missing.variable
to get the latest info on the Missing Variable Podcast!
Oh... you know... just thinking about my next meal 🤗🙃 ¯\_(ツ)_/¯
Being the best is all about mindset. That was the number one thing I took away from meeting and listening to @savickas_bigz
this evening. I mean, other than being completely in shock that I met the Michael Jordan of strength and got coached in the log press by him...what an awesome experience. Now I’m even more excited to “fight against the injury” and come back stronger!
3° campeonato do ano, completando o primeiro ano de treino nessa modalidade espetacular que é o crossfit.
Dia de muita superação e companheirismo.
por fechar a dupla comigo e aceitar o desafio proposto pela galera da @baraocrossfit
Muito legal ver que, em meio a rotina de estudos,trabalho ou seja lá o que for,haja um tempo para prática de atividade física.
Amanhã tem mais ☠️ #medunicamp #ita #docswholift
#enhanceperfomance #cafeine #hwpo
Trained in The Lions Den today!! 🦁 •
Tempo squat (3-0-3): sets of 6 at 205, 235, 245
Touch&go bench press: 200x1, 3x5x170
Sumo deadlift: singles at 305, 335, 365
Tips on training in residency: 1.) Big events will need advanced planning 6-12months 2.) If your genetics are not favorable to be lean sans a struggle, consider a minicut or maintenance..or mass *cough* 3.) Experiment with training days/reps/sets to see what you can reasonably handle consistently 4.) If you’re on call or doing ER shift work, pack an entire days’ worth of food in your bag and graze when time permits. It’s ok. You won’t lose all of your gains because you missed that 3 am meal because your ICU patient was tanking and needed a central line. AM wt 156.6 lbs #docswholift #pgy2life #womenwholift #rpstrength