Workout and Word of the Day #33


Hello Everyone!!!  I have missed you.  How is your week so far?  I decided to make this current week my week off and it has given me a chance to train our new puppy, study, enjoy the sunshine, and catch up/ maintain our household chores.

I think my week off came at a good time.  I was feeling a little worn out and physically unmotivated.  I want to thank all my friends on here who offered me their words of wisdom for recovery.  It helped me to feel good about resting rather than feeling guilty for slacking.

Today I decided that I am going to participate in the

“Let’s Move For A Better World Campaign”

This is a global campaign that is meant to fight childhood obesity and the sedentary crisis.  It feels like a blessing that just dropped out of the sky.  My long-time friend and past personal trainer (who helped me train for my 1st triathlon 5 years ago) told me about it and the school district that I work for is also supporting this campaign.  Check out the link below for more info!

A local gym is offering an AMAZING opportunity to our community.  They have assembled teams and if we participate and record 1,000 moves on the cardio machines each week then we can use the gym and attend all the classes for free with NO CONTRACT!!!  It almost seems too good to be true, right?

A few months ago when I was shopping for a gym; Rock Fitness was on the top of my list, but I was daunted by the cost so I decided to go with the Y.  I am thrilled that I have an opportunity to try this gym out and participate in a campaign for an AMAZING cause.

Check out the video and the campaign!  You should do it with me!!!

At first I graciously thanked my friend for telling me about this campaign, but said that I have too much on my plate with school, my relationship, job, new puppy, and that I already have a gym and could not add another thing…  Then I thought about it; this could be a great opportunity for me to mix up my workouts and be around other positive and uplifting people.  And we are all fighting for a worthy cause.  So I had to check it out! I was truly inspired and I tried a class.

The class is called: STRESS ENDER and here is the description!

You started your day with WAKE IT UP! and now you can end your hard day with a high intensity, stress reducing functional workout! If you missed the morning class this is a great way to go home having left the days stress behind you, getting a great nights rest and hitting hard tomorrow ready for more! Burns 500-1000 calories.

I’m not sure that I remember everything that we did, but I will try!

Workout of the Day:

  • Step-thru pushups w/ spiderman push-ups (both legs) 45 seconds!
  • 5 Tuck jumps, 5 Jump squats 45 seconds!
  • Plank jacks with hip thrust 45 Seconds!

Repeat that sequence 3 times!

  • Dive-Bomber push-ups w/ one leg in the air (45 seconds!)
  • Sprinter Lunges (45 Seconds)
  • Plank Jacks with hip thrust 45 Seconds!

Repeat that sequence 3 times!

Then we hit the TRX.  It was my 1st time ever using a TRX and I know I will feel this in the morning!!!

  • Palms up inverted Rows (TRX 45 seconds)
  • Bicep Curls (TRX 45 seconds)
  • Chest flys (TRX 45 seconds)

Repeat that sequence 3 times!

  • Baby Scorpion Push-ups with a knee thrust (45 seconds)
  • Jump Squats in and out (45 seconds)
  • Plank Jacks with hip thrust 45 Seconds!

This workout was killer, but it hurt so good!  Let me know if you would like detailed descriptions for any of the exercises.  It honestly reminded me of Tabata drills.  Very challenging and effective.  I think that if I was alone I would only attempt one set of one of those sequences and probably for 30 seconds.  It is amazing how inspiring it can be to work out in a group!

Word of the Day:


  1. of, or relating to inhabiting or living in the woods.
  2. consisting of or abounding in woods or trees.
  3. made of trees, branches, boughs, etc.

 I was once a skeptic, but Now I am ALL for rest week.  It really is helpful especially if you have been training hard consistently.  It felt SO good to get a good hard workout in this evening, but I felt like I was the only one dripping sweat.  That gets a little embarrassing.

This week has had its challenges.  I have been feeling really emotional and overwhelmed and discouraged.  I really want to do more with my life, but it is challenging for me to be proactive and actively pursue more career opportunities.  Sometimes I struggle just to handle what I am doing right now.  I want to be a “go-getter” and at 27 I feel like I should be, but it is a little daunting.  I wish I had more practical skills.  I know that I am on the right track with school.  I will just stick with it and try to dedicate more time to it.

I really hate when I get so down on myself and discouraged.  In the back of my mind I know that it only detracts from my life.  And when I let those negative thoughts fill my head it is paralyzing and I just shut down…  I will do my best to rise above it all.

How are you this week?  What did I miss?!  I want to hear all about it!

Love, Joy, and Blessings Always,

Alana xoxox


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