Workout and Word of the Day #23


I did it!  I woke up this morning and made a smoothie for breakfast which consisted of:

  • Spinach
  • Blueberries
  • Raspberries
  • Flax Seed
  • Filtered water

I got an earlier start, but just barely made it on time for work.  I also made it through the day without coffee or driving through for a hot beverage and a sweet treat.  I love this Twinings Lemon Ginger decaf tea.  I have noticed that I have been pretty exhausted after work, but I think it is just my body adjusting to having less caffeine.  It is an adjustment worth making.

When I got home I was completely wiped out.  Today was supposed to be a rest day according to my plan and I almost took it.  I also remembered that I rested on Sunday and Monday.  I was so close to taking the night off and getting to bed super early, but I talked to my mom on the phone.  She said that a friend gave her and my dad an elliptical and my dad has been using it everyday.  Right now he is winded after 5 minutes…  My dad is a Type 1 Diabetic with heart disease and was recently in the hospital because he found out that he only has 15% left in his kidneys.  I feel so blessed that they caught it in time and he does not have to be on dialysis.  My dad and mom have been working hard at making lifestyle changes.

I was so touched and inspired by my Dad’s workout efforts that I just HAD to get in a workout of my own.  I decided to go for a swim!  It has been such a long time and I have honestly been a little unmotivated to shower at the end of the day much less Swim!  Don’t worry, I haven’t been omitting the shower; it just feels like an extra chore.  Tonight I decided to combine my work with the chore.  I figured that if I went for a swim I would get my full-body- workout AND get my shower in so everybody wins, right?!?!

Tonight’s Workout of  the Day: Swimming!

*Keep in mind that every length of the pool is 25 yards (or equivalent to a quarter 25cents)

Also, I.M. is an abbreviation for “Individual Medley”  IM order is Butterfly, Backstroke, Breaststroke, and Freestyle.


  • 500 Free (Every 4th 25 Backstroke)
  • 400 Mixed IM Kick Drill (25 Free swim/25 Dolphin Kick/25 Free Swim/ 25 Butterfly drill…  Repeat this pattern for Backstroke, Breaststroke, and Freestyle)
  • 300 IM Kick/Drill/Swim by 25
  • 400 IM Kick with a kick board

Kick Set:

  • 10 x 50 Flutter kick with a kick board (1:00)
  • 100 Free/Back by 25

Pull Set:

  • 5 x 100 Pull with a Pull Buoy (Odds Freestyle/Evens Backstroke)

Cool Down:

  • 100 EZ Free


2800 Yards!!!

Swimming is such a wonderful full-body workout.  In addition it is a full-body stretch and gives you a chance to disconnect from the world and be weightless.  I like to think of it as meditation in a sense.  Let me know if you have any swimming technique questions or any questions about swimming at all.  It is great exercise for everyone and serves as an Excellent cross-training workout as well!


Tonight’s Word of the Day is:

desiderata-plural noun

  1. Things wanted or needed; the plural of desideratum

How is your week going?  Has anything exciting happened yet?  What do you think of February so far?  I have had lots of opportunities for  self-reflection this week.  That killer headache prodded me to reassess my nutrition and lifestyle habits.  I also had a defining moment when I caught myself on several occasions almost slacking off, but I decided that I am committed to my goal of transforming and becoming the best version of myself so I can’t slack now.  

I am enjoying my job and have been sticking with my workouts I just need to add my studying to the mix.

Sweet Dreams My Dear Darling Friends!

Love and Blessings Always,

Alana xoxoxo


8 thoughts on “Workout and Word of the Day #23

  1. Could your headache have been caused by cutting down on caffeine? I gave up caffeine and sodas when I was 19, and my head hurt for a solid week ( I started drinking caffeine again when I was about 34, with tea, :D). Great workout tonight, amazing! That swimming will sure give you a lung burn!! And good for your dad for taking care of himself! That’s so wonderful!!

    1. I think you could be right! I didn’t even think of that. Yes, it was the first day that I went without caffeine. Today I went without caffeine again and got a light headache so maybe there is something to it. Thanks for pointing that out. I feel better knowing the possibility of a cause.

  2. I am really touched by your post. I am a Type 1 diabetic too. Diabetes has taught me that exercise is a gift. It is so great to read that you and your family embrace that gift. Your dad sounds like a fighter!

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