A Swim Is A Swim, Some Swimming Races Coming Up, Some Senior Swimming Folks Plus Some Random Acts of Fitness

TGI SWIM DAY! 

The Good News: Got A Swim In!
The Bad News: We did too much Breaststroke!

The Pain of Breaststoke:

For example, when performing swimming strokes such as the breaststroke, the hip adductors bring the legs together during the kicking motion. As the legs move outward and come together in a coordinated manner, the adductor muscles contract to pull the thighs toward the body's midline, generating propulsion and facilitating forward movement through the water. via https://www.sports-health.com/sports-injuries/hip-injuries/hip-muscle-tendon-and-ligament-anatomy

I think it's my Pubofemoral ligament that is now sore.  I think breaststroke should be banned for swimming.  The human legs is NOT meant to bend that way.  

THE WORKOUT:

THE BREAKDOWN:
 
THE SPIN CYCLE:
 
THE WET DECK:

 
SWIM
Warm Up (500)
200 Kick w/ Board (100 Free / 200 Breast)
200 Swim Reverse IM
100 Free
Free/Breast (1600/2100)
3 x 300’s 2 x (50 Free / 50 Breast / 50 Free)
400 Pull w/ Paddles
200 Back
100 Breast
And that was it…
 
When I pulled up to the center I saw signs every where about a Swim Meet that day but I saw no cars.  Oops...did we have practice?  I did finally see someone so I got out of my car and headed towards the pool.  But the doors were locked.  So by the time we got in the pool it was 5:40am and I have to leave at 6:30am so only got in 50 minutes.  Good Thing.  I was beat Plus  was getting crushed by two other swimmers.  
 
Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
I already have registered for Rob Curry Pancake Pentathlon and Gainesville Senior Games.  

My Pentathlon Registration:

Event Number Distance Stroke Entry Time Date
2 100 SCY Fly   09/21/2024
5 100 SCY Back   09/21/2024
8 100 SCY Breast   09/21/2024
11 100 SCY Free   09/21/2024
14 200 SCY IM   09/21/2024
 
I sandbagged my times.  
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 14,100
LCM - 32,650

SCM Totals should past LCM Totals since I swim SCM twice a week and LCM only once.

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
FRIDAY - 174.8 lbs
THURSDAY - 174.6 lbs
WEDNESDAY
 - 175 lbs
TUESDAY - 174.4 lbs
MONDAY - 172.6 lbs
SUNDAY - 173.8 lbs
SATURDAY - 173.8 lbs
SEVEN DAY AVERAGE -  174.14 lbs
Trying to stay below 175 lbs  And I don't know my Body fat %  

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
FRI - Swim w/TEAM OCALA
SAT -  CHEST + TEACH 30 MIN SPIN
SUN - BACK AND BI + SWIM w/ TEAM CLAREMONT.  
MON - Swim w/TEAM OCALA
TUE - CHEST + TEACH 30 MIN SPIN
WED - Swim w/TEAM OCALA
THU - BACK AND BI + TEACH 30 MIN SPIN
FRI - NOTHING (WORK LATE THURSDAY)
 

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Low Impact Strength, Water Aerobics, Masters Swimming and the FitClub

THE JOY OF MOVEMENT:
NONE
 

SENIOR GAMES:
VAST swimmers bring home medals from national competition

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/11/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
Happy Birthday Richard Simmons!

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


WARNING: SOCIAL BATTERY ALMOST EMPTY!  Recharging With A Spin Plus Some Random Acts of Fitness

WARNING: SOCIAL BATTERY ALMOST EMPTY!  

What happens when an extrovert just runs out of the inner social battery?  Yesterday was a busy day which I love as I got to be a big ol' ham and co-host a work event.  I love getting up in front of people and talking.  That's why I love teaching Spin and other Group Exercise Classes.  But after awhile even an extrovert needs some quiet time.  Sometimes after a class or a busy day talking I drive my car home in silence.  I need that recharge.  Yesterday was definitely a social battery draining type of day.  So much so that this morning at the gym during my workout I was more anti-social then normal.  That is saying a lot as I don't talk to people but will nod or say hello and keep walking.  Today I kept my head down just letting the music to pump me up.  After my workout I was ready to teach as my Social Battery charged up a bit.

THE WORKOUT:

 
BACK & BICEPS
 
5 min Warming Up Spinning
 
Cable Lat Pulldown at 181 lbs x Reps 4 / 6 / 4 / 4 / 3
(Last Time 178.5 lbs x Reps 6 / 8 / 7 / 6 / 5)
 
Standing Curlbar Curls w/ Armblaster at 22.5 lbs x Reps 6 / 7 / 6 / 6 / 5
(Last Time 6 / 6 / 6 / 5 / 3 )
 
Seated Cable Row at 195 lbs x Reps 5 / 6 / 5 / 4 / 4 / 5
(Last Time 5 / 5 / 4 / 4 / 3)
 
Standing Cable Hanmer Bicep Curl at 105 lbs x Reps 6 / 7 / 5 / 4 / 4
(Last Time 102.5 lbs x Reps 8 / 8 / 7 / 6 / 6)
 
THE BREAKDOWN:
LAT PULLDOWN - Added 2.5 lbs.  MORE WEIGHT THAN LAST TIME.
CURLBAR  CURL - MORE REPS THAN LAST TIME.
CABLE ROW - MORE REPS THAN LAST TIME
HAMMER CURL - Added 2.5 lbs.  MORE WEIGTH THAN LAST TIME.
OVERALL - STRONGER THAN LAST TIME.  KILLED IT.
 
THE SPIN CYCLE:
5 min Warm Up
Taught 30 Min Spin Class

 
THE WET DECK:
NONE
 
Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 12,000
LCM - 32,650

SCM Totals should past LCM Totals since I swim SCM twice a week and LCM only once.

THE RUN DOWN:
NONE

runDISNEY:
Ordered by Costume off ETSY for the Princess Half even though Registration is two weeks away.  I found a "Misstress of Evil Dragon Head and Running shirt and asked if they could do a Male version.  They said yes so I ordered it.  Think Maleficent!  

THE WEIGH IN:
WEDNESDAY
 - 175 lbs
TUESDAY - 174.4 lbs
MONDAY - 172.6 lbs
SUNDAY - 173.8 lbs
SATURDAY - 173.8 lbs
FRIDAY - 174.6
THURSDAY - 175 lbs
SEVEN DAY AVERAGE -  174.17 lbs
Trying to stay below 175 lbs  And I don't know my Body fat %  

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
THU - BACK & BI + TEACH 30 MIN SPIN
FRI - Swim w/TEAM OCALA
SAT -  CHEST + TEACH 30 MIN SPIN
SUN - BACK AND BI + SWIM w/ TEAM CLAREMONT.  
MON - Swim w/TEAM OCALA
TUE - CHEST + TEACH 30 MIN SPIN
WED - Swim w/TEAM OCALA
THU - BACK AND BI + TEACH 30 MIN SPIN
FRI - NOTHING (WORK LATE THURSDAY)

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - 

THE JOY OF MOVEMENT:

SENIOR GAMES:

IN MY HEAD:
TBD

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/10/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


If It's Wednesday It's A Swim Day Plus Some Random Acts of Fitness

I almost skipped swimming this morning. Yesterday was a busy day and today is going to be worse at work.
 
Another day another late night post. 
 
Looking back maybe I should have skipped swimming and just hit the gym.  Nah.  I'm tired but glad I got a swim in. 
 
THE WORKOUT:
 
THE BREAKDOWN:
 
THE SPIN CYCLE:
 
THE WET DECK:
SWIM - SCM
 
Warm Up (600)
200 Reverse IM Kick
200 IM Medly Order Swim
200 Free
IM Set
2 x 200 IM 1st One Fast Fly/Breast 2nd 9’d Fast Back/Free (400/400/1000)
4 x 25’s Fly 1/3 Fast (100/500/1100)
4 x 25’s Back 2/4 Fast(100/600/1200)
4 x 25’s Breast 1/3 Fast (100/700/1300)
4 x 25’s Free 2/4 Fast (100/800/1400)
2 x 100’s IM (forgot what was pushed) (200/1000/1600)
3 x 100’s Breast Descending by 100 (300/1300/1900)
For me…
1 x 100 Backstroke Negative Split (100/1400/2000)
Had to go…damn work.
Watch said 2,000. The math worked!
 
Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
 
2024 SWIM DISTANCE TOTALS:

SCY- 6,000
SCM - 12,000
LCM - 32,650

SCM Totals should past LCM Totals since I swim SCM twice a week and LCM only once.

THE RUN DOWN:
NONE

runDISNEY:
PRINCESS HALF MARATHON THEMES ANNOUNCED!  
Themes foe the 2025 Disney Princess Half Marathon Weekend presented by CORKCICLE® #rundisney #princesshalfmarathon #princesshalfmarathonweekend #disneyadults #tiktokfitness

THE WEIGH IN:
WEDNESDAY
- 175 lbs
TUESDAY - 174.4 lbs
MONDAY - 172.6 lbs
SUNDAY - 173.8 lbs
SATURDAY - 173.8 lbs
FRIDAY - 174.6
THURSDAY - 175 lbs
SEVEN DAY AVERAGE -  174.17 lbs
Trying to stay below 175 lbs  And I don't know my Body fat %  

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
THU - BACK & BI + TEACH 30 MIN SPIN
FRI - Swim w/TEAM OCALA
SAT -  CHEST + TEACH 30 MIN SPIN
SUN - BACK AND BI + SWIM w/ TEAM CLAREMONT.  
MON - Swim w/TEAM OCALA
TUE - CHEST + TEACH 30 MIN SPIN
WED - Swim w/TEAM OCALA
THU - BACK AND BI + TEACH 30 MIN SPIN
FRI - NOTHING (WORK LATE THURSDAY)

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - 

THE JOY OF MOVEMENT:

SENIOR GAMES:

IN MY HEAD:
TOO TIRED TO THINK

I AM PROUD BECAUSE:
TBD

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/10/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


New Release, New Routine, New Moves, New Music & Some Not So New Random Acts Of Fitness

At this point it is 12 hours after my workouts and I'm finally getting a chance to post it.  It was one of those days.  One of those days I am really going to need to lean on my mission statement: TO IMPLEMENT PROGRAMS THAT INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT.

I almost called this post:  The Revenge Tour But Not Really.  But really it's not that.  I had a moment in front of the mirror when getting into the shower and my inner body dysmorphia left my mind and I liked what I saw in the mirror.  But I'll save that thought for another post.  Today was NEW RELEASE DAY!  But before that...

TUESDAY - 174.4 lbs o
 
CHESTIE
 
THE WORKOUT:
8 mins Warming Up Spin / Why 8? Cuz' It's New Release Day!  Duh!
 
BB Flat Bench Press (175 lbs 1RM / PR)
8 x EB
4 x 160 lbs at 91.42% of 1RM / PR
5 x 160 lbs at 91.42% of 1RM / PR
5 x 160 lbs at 91.42% of 1RM / PR
4 x 160 lbs at 91.42% of 1RM / PR
4 x 160 lbs at 91.42% of 1RM / PR
(Last Time 4/5/5/4/4)
(Prior Time 4/4/4/4/4)
 
Cable Chest Fly at 80 lbs each side x Reps 6 / 7 / 6 / 6 / 6
(Last Time 6 / 6 / 6 / 6 / 5)
(Prior Time 5 / 5 / 6 / 5 / 4)
 
Cable Lateral Raise at 30 lbs x Reps 8/8, 8/8, 8/8, 6/6, 6/6
(Last Time 7/7, 7/7, 7/7, 6/6, 6/6)
(Prior Time 7/7, 6/6, 6/6, 6/6, 6/6)
 
Tricep Rope Pushdown at 137.5 lbs x Reps 6 / 7 / 6 / 6 / 6
(Last Time 6 / 5 / 6 / 5 / 5)
(Prior 135 lbs x Reps 7 / 7 / 6 / 6 / 5)
 
THE BREAKDOWN:
FLAT BENCH PRESS - I SEE NO CHANGE.  You can't PR everyday.  Next time.  Sometimes just showing up is all the progress you need!
CHEST FLY -
MORE REPS THAN LAST TIME!
LAT RAISE - MORE REPS THAN LAST TIME!  
ROPE PUSHDOWN - MORE REPS THAN LAST TIME.
OVERALL -STRONGER.  This is the LONG GAME.
 
THE SPIN CYCLE:
8Min Warming Up New Release Day! Yikes! Ready?
Need to take a LIVE class for my 500th class.   When? IDK
TAUGHT 30 MIN SPIN CLASS.  NEW RELEASE DAY! 
WHAT IS NEW RELEASE DAY?  First a fitness history lesson...
In the fitness gym there are two companies that provide a majority of the pre -choreographed classes with the big one being LES MILLS and it's orphaned child MOSSA (formerly known as BTS: Body Training Systems.  From 1997 to 2005, Body Training Systems (BTS), which is now Mossa, distributed Les Mills group fitness programs and systems to health clubs then they had a fight and Les Mills directly started to distribute in America and MOSSA started to develop their own versions of Les Mills.  
Each of these companies distribute classes from Body Pump / Group Power to Centergy / Body Flow to RPM / Group Ride.  The gym pays a license fee and the Instructors pay a fee for music / video and notes to teach the class.  The Instructor gets four releases a year and they have time to learn the movements and timing of the class.  So quarterly most gyms will have a LAUNCH DAY / WEEK and everyone teaches the latest release.  It's like opening day of a play.  Gyms have parties and run contests to get participants excited.  So it's a big deal and as an Instructor you want to be ready to go.  
 
I teach a 30 minute cycling class and I will admit I don't put a lot of effort leaning the new releases.  I'm pretty good now at listening to the music, watch the video once or twice and read the book and I'm good to go in one weekend.  Well for a 30 minute Spin Class it's easy.  But still get nervous.  Today  I taught the new release July 2024 and only made one 10 second mistake.  I almost ended an interval a little early.  I lost the timing in my head but corrected.  I always feel if I don't make at least one mistake in the first class I'll make a hell of a lot of mistakes in the second class.  I'll prep again for Thrusday's class almost as like it's LAUNCH DAY all over  again.
 
THE WET DECK:
NONE
 
Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  
 

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 10,000
LCM - 32,650

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
MONDAY - 172.6 lbs
SUNDAY - 173.8 lbs
SATURDAY - 173.8 lbs
FRIDAY - 174.6
THURSDAY - 175 lbs
WEDNESDAY - 173.8
TUESDAY 174.2 lbs
SEVEN DAY AVERAGE -  173.97 lbs
Trying to stay below 175 lbs  And I don't know my Body fat %  

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
TUES - CHESTIE + TEACH 30 MIN SPIN
WED - Swim w/ TEAM OCALA
THU - BACK & BI + TEACH 30 MIN SPIN
FRI - Swim w/TEAM OCALA
SAT -  CHEST + TEACH 30 MIN SPIN
SUN - BACK AND BI + SWIM w/ TEAM CLAREMONT.  
MON - LEG DAY + PELOTON TREAD RUN

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - Cardio Dance, Aqua Aerobics, Water Volleyball, the Masters Swim Team and the FitClub

THE JOY OF MOVEMENT:

SENIOR GAMES:

.

IN MY HEAD:
STAY OFF MY TREADMILL.

I AM PROUD BECAUSE:
I survived new release day!

THE BOOKSHELF:
NONE

ONE MORE REP:
NONE

THE MONEY SHOT:
7/9/24
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


Get Off My Treadmill, Motherfucker Plus Some Joy of Movement and Random Acts of Fitness

Heartbreak is one thing, my ego's another
I beg you, don't use my treadmill, motherfucker

5 treads. One is broken as when I was walking it you could feel spots in which you sink into like a small hole. One has a note that it shuts off when you run above 4.0. Two of them had walkers and one a water bottle. So I walked. F-U-C-K. Have a mentioned lately my disdain for other people?  I know I can hear Joey Swoll voiceover saying "That's what you get for being in a public space / gym" .  I know my thing is to INSPIRE OTHERS TO MOVE THROUGH LIFE AND SPORT but 5 Treads and you can only run on two of them!  Walkers move over!  Enough of my whining.  
 
I tried making it an incline power walk but everytime I set it above 3 it would go back to 2.5.  Finally after 15 minutes of walking a working treadmill opened up and I did get in 10 minutes HITT Tread.  
 
Time Under Tension
 
MONDAY 172.6 lbs
 
LEGS / TREAD
 
THE WORKOUT:
5 min Warming Up on Spin BIke
 
Seated Hamstring Curl at 95 lbs x Reps 8 / 7 / 7 / 7 / 7
(Last Time 6 / 7 / 6 / 6 / 6)
 
BB Back Squat TUT 3:2 - 225 lbs 1RM / PR
6 x EB (55 lbs)
3 x 200 lbs at 88.88% of 1RM / PR
3 x 200 lbs at 88.88% of 1RM / PR
4 x 200 lbs at 88.88% of 1RM / PR
4 x 200 lbs at 88.88% of 1RM / PR
3 x 200 lbs at 88.88% of 1RM / PR
4 x 200 lbs at 88.88% of 1RM / PR
4 x 200 lbs at 88.88% of 1RM / PR
4 x 200 lbs at 88.88% of 1RM / PR
3 x 200 lbs at 88.88% of 1RM / PR
(Last Time 195 lbs x 3/3/2 and 200 lbs x 2/3/3/2/2/2)
200 lbs at 88.88% of 1RM / PR
 
THE BREAKDOWN:
HAMSTRING CURL --Waking up the Legs.  MORE REPS THAN LAST TIME!
BACK SQUAT TUT - Working towards squatting 200 lbs easily.  It's a long road I know.  Got in more sets than last time.  MORE REPS AND SETS THAN LAST TIME.
OVERALL -STRONGER.  This is the LONG GAME.
 
THE SPIN CYCLE:
5 Min Warming Up
Need to take a LIVE class for my 500th class.   When? IDK
 
THE WET DECK:
NONE
I don't think I could ever add in a Monday swim.  I have no other day to do Legs or skip one day of Biceps or Chest.  Plus I enjoy my Monday's as I have time after my workout to relax before I have to shower and get to work.  If I swim I'll be going from the pool right into work.  UGH!
 
 
Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 10,000
LCM - 32,650

THE RUN DOWN:
10 Min Peloton Tread Run

runDISNEY:
NONE

THE WEIGH IN:
MONDAY - 172.6 lbs
SUNDAY - 173.8 lbs
SATURDAY - 173.8 lbs
FRIDAY - 174.6
THURSDAY - 175 lbs
WEDNESDAY - 173.8
TUESDAY 174.2 lbs
SEVEN DAY AVERAGE -  173.97 lbs
Trying to stay below 175 lbs  And I don't know my Body fat %  

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
TUES - CHESTIE + TEACH 30 MIN SPIN
WED - Swim w/ TEAM OCALA
THU - BACK & BI + TEACH 30 MIN SPIN
FRI - Swim w/TEAM OCALA
SAT -  CHEST + TEACH 30 MIN SPIN
SUN - BACK AND BI + SWIM w/ TEAM CLAREMONT.  
MON - LEG DAY + PELOTON TREAD RUN

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - MON: Walking Aerobics, Water Aerobics and the FitClub

THE JOY OF MOVEMENT:

SENIOR GAMES:
NONE.

IN MY HEAD:
STAY OFF MY TREADMILL.

I AM PROUD BECAUSE:
KILLED IT AT THE GYM and I DIDN"T KILL ANYONE AT THE GYM.

THE BOOKSHELF:

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


The Evolution Of This Gym Bunny Plus Some Sunday Random Acts of Fitness

SUNDAY! SUNDAY! SUNDAY!

SUNDAY - 173.8 lbs
 
The Evolution of This Gym Bunny -
Starts with LuLu sidebag - wallet and AirPods
Then Backpack for TikTok purchase of Ergonomic Rope Pulldown
Now with Dufflebag for Arm Blaster, Weightbelt, Ergonomic Rope, Padded Straight Bar and Cable Exercise Handles. What’s next?

BACK AND BICEPS

THE WORKOUT:

5 minutes Warming Up Spinning
 
Cable Lat Pulldown at 178.5 lbs x Reps 6 / 8 / 7 / 6 / 5
(Last Time 6 / 7 / 6 / 5 / 4)
 
Standing Curlbar Curls w/ Armblaster at 22.5 lbs x Reps 6 / 6 / 6 / 5 / 3
(Last Time at 22.5 lbs each side x Reps 5 / 4 / 4 at 20.0 lbs each side x Reps 5 / 5)
 
Seated Cable Row at 195 lbs x Reps 5 / 5 / 4 / 4 / 3
(Last Time 4 / 4 / 3 / 3 / 2)
 
Standing Cable Hanmer Bicep Curl at
102.5 lbs x Reps 8 / 8 / 7 / 6 / 6
(Last Time 6 / 8 / 6 / 5 / 5)
 
THE BREAKDOWN:
LAT PULLDOWN- MORE REPS THAN LAST TIME.
CURLBAR CURL w/ ARM BLASTER - With my new purchase from TEMU!  The ARM BLASTER.  I did MORE REPS THAN LAST TIME.
CABLE ROW - MORE REPS THAN LAST TIME.
HAMMER BICEP CURL - MORE REPS THAN LAST TIME
OVERALL - ON FIRE!  I didn't know what to expect this morning as I woke up groggy.  I was up before my alarm but I did hit snooze.  I had homemade tacos last night and that probably kept me up.  But I KILLED THIS WORKOUT.  I may regret it come 10am what I have swim practice.
 
THE SPIN CYCLE:
5 Min Warming Up
Need to take a LIVE class for my 500th class.  The one I thought was live this morning is only a PREMIERE.  So IDK
 
THE WET DECK:
10 am Practice with SwimOut Orlando
SWIM - LCM
Warm Up (400)
100 Swim
100 Kick
200 Pull
Announcements & What Not
DRILL (400/800)
200 IM Kicked
200 Free ???
Regroup
Main Set (1200/2000)
400 Free
4 x 50’s IM Order
400 Free
4 x 50’s Back
Finishing Up (400/2400)
200 Pulling Free Hypoxic Breathing
100 Breast
100 Cool Down
2400 LCM Sunny Hot Swim.
 
The water was hot, the sun was on us and it felt ugly.  Swimming during the week is starting to pay off.  I was feeling good in this workout if it wasn't for the heat.  
 
Meets In The Central-ish Florida:
Aug. 18 / LCM: Summer SWAGfest. Gainesville FL.
Sept. 7 / LCM: Dog Days Meet. Clearwater FL.
Sept. 21 / SCY: Rob Curry Pancake Pentathlon. Clermont FL. 
Sept. 22 / SCY: Gainesville Senior Games. Gainesville FL. 
Oct. 11-13 / SCM: Rowdy Gaines Classic. Orlando FL. 
Nov. 2-3 / SCM: Shark Tank Meet. Sarasota FL
Dec. 7-8 / SCY: Florida Senior Games. Temple Terrace FL.
 
Of the above I wont be doing DOG DAYS or SHARK TANK.  Reminder I have the FOOD & WINE 5K and 10K in November.  

2024 SWIM DISTANCE TOTALS:
SCY- 6,000
SCM - 10,000
LCM - 32,650

THE RUN DOWN:
NONE

runDISNEY:
NONE

THE WEIGH IN:
SUNDAY - 173.8 lbs
SATURDAY - 173.8 lbs
FRIDAY - 174.6
THURSDAY - 175 lbs
WEDNESDAY - 173.8
TUESDAY 174.2 lbs
MONDAY - 173,0 lbs
SEVEN DAY AVERAGE -  174.02 lbs
Trying to stay below 175 lbs

THE FOOD COURT:
CALORIES:
TDEE - 3,404  Calories
GOAL - 2,500 Calories
ACTUAL - n/a Calories

GOAL MACROS:
CARBS - 219 g
FAT - 97 g
PROTEIN - 158 g

ACTUAL MACROS:
CARBS - n/a g
FAT - n/a g
PROTEIN - n/a g

THE LIFT AHEAD:
SUN - SWIM w/ TEAM CLAREMONT.  
MON - LEG DAY + PELOTON TREAD RUN
TUES - CHESTIE + TEACH 30 MIN SPIN
WED - Swim w/ TEAM OCALA
THU - BACK & BI + TEACH 30 MIN SPIN
FRI - Swim w/TEAM OCALA
SAT -  CHEST + TEACH 30 MIN SPIN
SUN - BACK AND BI + SWIM w/ TEAM CLAREMONT.  

RANDOM ACTS OF FITNESS:
MY CENTERS IMPLEMENT PROGRAMS TODAY THAT INSPIRE PEOPLE TO MOVE THROUGH LIFE AND SPORT WITH - SUN: Yoga, the sports pool with walkers and swimmers. Oh and the FitClub.

SENIOR GAMES:
NONE.

IN MY HEAD:
LOTS

I AM PROUD BECAUSE:
KILLED IT AT THE GYM

THE BOOKSHELF
Finally posted: my17thcents worth book report: The Joy Of Movement by Kelly McGonigal, PhD How exercise helps us find happiness, hope, connection and courage I didn't share this on social media as I'd like to keep it a living / editing post that I go back to and add more comments.  It wasn't the best thing I've ever done but will keep on editing it over time.  

ONE MORE REP:
NONE

ABOVE THE RINGS:
NONE

THE MONEY SHOT:
NONE
Fitness Stocks Today $LTH$XPOF$BODY$TRNR$PTON and $PLNT

tiktokfitness:
NONE

my17cents:
NONE

*I'M NOT NATTY!  I'm on TRT taking testosterone gel daily.

**To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation.


my17thcents worth book report: The Joy Of Movement by Kelly McGonigal, PhD How exercise helps us find happiness, hope, connection and courage

my17thcents book report:  The Joy Of Movement by Kelly McGonigal, PhD.  How exercise helps us find happiness, hope, connection and courage.

I’m going to quote some passages from the book and add my17cents to them.  I may have a personal story, a happy thought or even I don’t believe it.  But 71S1gBv7RKL._AC_UF1000 1000_QL80_they are all my17cents for what it’s worth to you.  This was a four month long project as I would listen to a chapter and go back after and highlight parts that sparked something in me.  I wouldn’t go on to the next chapter until I had highlighted the previous chapter.  I would do about a chapter a week as I only have one day in the car with time to get through a chapter.  I’d skip a week here and there so it took me a bit to get through the book.  As you’ll see some chapters spoke more to me at the time which could just be that I was going through something while listening to this book.  

I highly recommend the book for anyone interested on why we move through life with exercise.

Chapter 1: The Persistence High

When adults are randomly assigned to reduce theri daily step count, 88 percent become more depressed.  Within one week of becoming more sedentary, they report at 31 percent decline in life satisfaction.  The average daily step count required to induce feelings of anxiety and depression and decrease satisfaction with life is 5,649.  The typical American takes 4,774 steps per day.  Across the globe, the average is 4,961.

Maybe Fitbit and all those trackers were on to something.  Maybe Fitbit made us all happier?  It seemed that in the mid-2010's myself and my friends posted our weekly Fitbit Steps on social media and that was a good thing.  It was a little friendly competition to make us all happier.  Now we may not need 10,000 steps a day but we should be aiming for about that 5,649.  

Chapter 2: Getting Hooked

Scientists have identified several strands of DNA, on multiple genes, that are linked to the antidepressant and anxiety effects of exercise.  Individuals with any of these genetic variations seem to be more sensitive to the psychological benefits of regular exercise.  For example, they are especially likely to show a reduced risk of depression and suicidal thinking if they exercise at least twenty minutes a day.  

Twenty minutes a day is the happy pill?  As a person who has suffered depression during various parts of my life I do feel happier and more Joy when I'm exercising regularly.  There is something to that saying "Don't Miss Monday" or any day at the gym.

In a laboratory experiment at the University of Wisconsin, Madison, researchers set out to capture what happens in the brains of mice who love wheel-running but are denied the opportunity.  Just before their nightly run, the researchers blocked each mouse’s access to the running wheel.  The mice were ready to exercise but couldn’t - as if you had shown up at the gym excited to work out, only to find the doors locked and the lights off.  In that moment of thwarted desire, each mouse was sacrificed.  The researchers scooped out its brain, slicing and staining the gray matter for examination.  Under a microscope, they observed chemical evidence that the mouse has been in a state of heightened longing when it died.

We have all been there at one time or another when you get to a gym or pool early in the morning only to find out the staff slept in and didn't open or the instructor didn't show up.  Over the years I've showed up to a pool that had been closed for maintenance and then my whole day was ruined.  Read more about "Brain study shows some animals crave exercise" at https://news.wisc.edu/brain-study-shows-some-animals-crave-exercise/

Chapter 3: Collective Joy

In 1912, French sociologist Emile Durkheim coined the term collective effervescence to describe the euphoric self-transcendence individuals feel when they move together in ritual, prayer, or work.  Durkheim believes that these activities help individuals feel connected to one another and to something bigger than themselves

Over the years I've been on a few swim teams and have ran with a few run clubs.  There is something about being around others to push you.  For years I taught Group Exercise classes from Spinning to Yoga and Body Pump and it's always Better In Groups.  From Wikipedia Collective effervescence is the basis for Émile Durkheim's theory of religion as laid out in his 1912 volume Elementary Forms of Religious Life  at https://en.wikipedia.org/wiki/Collective_effervescence#:~:text=Collective%20effervescence%20(CE)%20is%20a,participate%20in%20the%20same%20action.

The joy of collective effervescence helps explain why fitness friendships and sports teams feel like family; why social movement that includes physical movement inspire greater solidarity and hope; and why individuals feel empowered when they join others to walk, run, or ride for a cure.

…Exertion Games Lab that built the world’s first robotic jogging comapnion.  Joggobot, the world’s first robotic jogging companion.  Joggobot is essentially a surveillance drone.  You tell the robot in advance what parth you plan to run, and it uses GPS to follow that route.  You wear a T-shirt with a target on your chest so that the quadocpter’s camera can detect you.  Joggobot watches you run and flies ten feet ahead to keep you company.

PSRsXBtF8f7Bc5cKcs5pc7-1200-80The Joggobot was real!  https://exertiongameslab.org/projects/joggobot  

Even people who enjoy bonding over technology need close-to-home connection.  I couldn’t help but smile when Peloton enthusiast Jennifer Weiss told me that she bought a second bike so that her husband can ride alongside her.  Some of her favorite rides are when their three young kids join the two of them in the garage and dance to keep them company.

Did you know that happy sweat has a different odor than ordinary sweat, and that when you smell someone else’s happy swear, it can elevate your mood, too?

Slate published The Joy of Scents Smelling a happy person may make you happy. https://slate.com/technology/2015/04/happy-sweat-scent-study-the-smell-of-happiness-may-be-contagious.html

Whenever a new group exercise program takes off, it’s often because it added synchrony to a typical unsynchronized physical activity, like boxing (Tae Bo), weight lifting (Body Pump), or cycling (Soul Cycle).  Remove the trappings of any fitness program at its cultural apex, and you’ll find the same ingredients, the same collective joy.  As long as our DNA compels us to connect with others, we will continue to seek out places where we can move and sweat together.

LesmillsbodyChapter 4: Let Yourself Be Moved

In 1998, Ethiopian athlete Haile Gebrselassie managed to convince event organizers to play the pop song “Scatman” over the sound system during the indoor 2,000-meter race.  He had practiced to that song and knew it was th perfect track to synchronize his stride to.  He ended up breaking the world record.

The University of Groningen published Running to music Sport scientist Harjo de Poel explains how music can help runners https://www.rug.nl/about-ug/latest-news/news/newsletters/international/2015/running-to-music?lang=en  

…Brunel University sports psychologist Costas Karageorghis is one of the worlds’ leading suppliers.  He works with Olympic, national and collegiate athletes to create custom playlists for training and competitions.  He’s helped create the soundtracks from O2Touch, a mixed gender touch rugby program played to music.

Watch on Youtube The Science Behind O2 Touch https://www.youtube.com/watch?v=4tieA0vlIoU

If you look at popular workout playlists, you’ll see song after song with lyrics that emphasize qualities like perseverance and determination.  This is one reason Eninem’s “Till I Collapse” remains the most popular workout song of all time. Effective power songs often have lyrics that relate to physical activity itself, with words like work, go, or run.

As someone who has taught Spin Classes and other Group Exercise classes over the years music really keeps people hooked.  Even when I'm working out on my own I listed to FitRadio for great music.  I still teach spin to the beat of music but these days use Les Mills or Mossa releases for my classes depending on where I'm teaching.  Both companies do a tremendous job of finding the right songs for the movements. https://mossa.net/  https://www.lesmills.com/us/

Chapter 5: Overcoming Obstacles

…DPI Adaptive Fitness in Fairfax, Virginia, is the Wall of Greatness…“When new members join, we let them know, if you’re willing to work hard, we’ll set something very challenging, something you won’t be able to do in one or two sessions.  If you destroy that goal, you can put up your name and a motivational quote to inspire others in the gym.”

Check DPI out at https://www.dpiadaptivefitness.co/

In 1825, poet Samuel Taylor Coleridge wrote, “Hope without an object cannot live.”  C.R. Snyder, who conducted the most rigorous
Hopescientific analyses of hope, found that this state of mind — so crucial to our ability to persist in the face of life’s obstacles requires three things.  The first is a defined goal, that object on which hope lives.  The second is a pathway to reach your goal.  There must be steps you can take that lead to progress.  The third is trusting that you are capable of pursuing that path.  You must believe that you have the inner resources and the necessary support to take each step.

In The Anatomy of Hope, physician Jerome Groopman defines hope as “the elevating feeling we experience when we see - in the mind’s eye - a path to a better future.”

Amazon link to The Anatomy of Hope https://www.amazon.com/Anatomy-Hope-People-Prevail-Illness/dp/0375757759

One of my favorite television shows is American Ninja Warrior, a competition in which contestants from all walks of life run an obstacle course that requires tremendous strength and skill.  Something odd happens when I watch the show.  My body instinctively tries to lend a hand to the contestants.  If they are struggling to maintain their balance or grip, my core braces, as if to help them hold on.  If they're preparing to make a big dismount, I’ll lean into the side of the sofa, as if throwing my weight to support their landing.

It's true.  I move when I was watching the Olympic Swim Time Trails the other week.  I don't watch much TV so that is all I got.

Movement has a potent ability to trigger a sympathetic response in an observer.

When you watch others move, you don’t just perceive their actions.  You proprioceive it.  You receive it into yourself.  That is what empathy does, It creates, in your mind, a felt sense of what you are observing.

Our bodies learn what is possible by seeing and sensing the strength, the speed the garce and the courage of others.

At the CrossFit box where Reverend Katie Norris coaches, the gym has a personal record board.  Every time someone gets a faster time, lifts a heavier weight, or masters a movement they could not do before, that person gets to write on the board and ring a bell.  When the bell rings, the whole gym stops what they’re doing to cheer…at Norris’s gym, members sometime show up just to witness what others are accomplishing.

That is true.  I did for a very short time go to a Crossfit box and people would come to cheer on others.  

Chapter 6: Embrace Life

One study tracked the daily movements and mood of over 20,000 adults, using GPS on their smartphones.  After collecting over a million data points, the researchers concluded that people are happier in natural environments.  And yet typical Americans spend 93 percent of their time indoors, creating what some call a nature deficit.  

Green Gym’s…“Rather than go to the gym to lift things that don’t need to be lifted, give us three hours of the week.  At the end of each session, you can stand back, and as a group, you’ve achieved things.”

Check out Green Gym at https://www.tcv.org.uk/greengym/ I'm not an "outdoorsy" person I'll stick to Soul Cycle and Group Exercise.  Although I will admit I'm doing more weight training on my own but still inside the gym!

In 2017, researchers at the University of Westminster examined how volunteering at Green Gym affects a physiological index of purpose in life, the cortisol awakening response.  

The cortisol awakening response - measured by the amount of cortisol in your saliva first thing in the morning - helps your body mobilize energy.  A sunrise jolt of cortisol brings you out of hibernation and tells you to rejoin the world.  People who are depressed or who feel hopeless about the future commonly have a low cortisol awakening response, as if their bodies don’t see the point in getting up.  Green Gym changes this.  After eight weeks of volunteering, a Green Gym participants showed a 20 percent increase in their cortisol awakening response, along with reduction in anxiety and depression.

I do believe exercise as a role in reducing anxiety and depression.  I've battled depression for the last 26 years of my life and I'm always feeling better when I'm consistently working out.  I don't know if it's related but looking back now I quit swimming in high school and after that had severe bouts of depression and two suicide attempts that caused me to be hospitalized and institutionalized.  After that drugs and alcohol were my go to's until I started swimming again in my thirties.  Even today now that I'm lifting heavier weights and teaching spin classes I'm the happiest I've been.  

Chapter 7: How We Endure

In The Lure of Long Distance, Robin Harive notes that the word athlete derives from the Greek word for “I struggle, I suffer.” Ultra-endurance athletes have a relationsihp to suffering that separates them from most recreational exercisers and that often resembles the wisdom of spiritual traditions.  For many, the motivation is not just to complete fantastic feats, but to explore what it means, as one athlete I spoke with put it, to “suffer well”.  Their experience paint a portrait of how humans maintain hope and momentum in the darkest moments.  We endure by taking it one step at a time, by making space for suffering and joy to coexist, and with the help of others.

In 2015, scientists from the Center for Space Medicine and Extreme Environments in Berlin followed athletes competing in the Yukon Artic Ultra.  They wanted to know: How does the human body cope in such a brutal context?  When researchers analyzed the hormones in the bloodstreams of the athletes, one hormone, irisin, was widely elevated.  Irisin is best known for its role in metabolism - it helps the body burn fat for fuel.  But irisin also has powerful effects on the brain.  Irisin stimulates the brain’s reward system, and the hormone may be a natural antidepressant.

Read the study SERUM MYOKINE LEVELS DURING THE 430 MILE YUKON ARCTIC ULTRA https://digitalcommons.wku.edu/ijesab/vol8/iss4/30/

Irisin is not the only beneficial myokine your muscles dispatch into your bloodstream when you exercise.  A 2018 scientific paper identified thirty-five proteins released by your quadriceps during a single hour of bicycling  Some of the myokines help your muscles grow stronger, while others regulate blood sugar, reduce inflammation, or even kill cancer cells.  Scientists now believe that many of the long-term health benefits of exercise are due to the beneficial myokines released during muscle contraction

One of the first scientific papers to write about exercise-induced myokines labeled them “hope molecules.”  

FHE HEALTH published “Hope Molecules”? The New Science Behind Positivity https://fherehab.com/learning/hope-molecules

When I headed to Planet Granite, I knew that I wanted to make room for fear, courage and joy to coexist on the climb.  It wasn’t until I was on the wall climbing, that I realized other people can hold the courage and joy for you until you can find your own.  I didn’t have to generate every ounce of what I needed by myself.  I could expand my idea of what a container of my experience was - make it big enough to include those who had gone before me and those who were sharing it with me, even on the periphery.

That when I found myself in a situation I didn’t know how to get through on my own, an assemblage of family, friends, and even strangers might rally around me.

One of the most celebrated moments of Olympic history took place at the 1992 games in Barcelona, when British runner and world-record holder Dereck Redmond finished the 400-meter semifinals dead last.

Olympics have the video at https://www.youtube.com/watch?v=t2G8KVzTwfw

This Olympic moment touches us - people weep watching the video - not just because Redmond persisted, but because it demonstrates how much we depend on one another to keep going.

Anthropologists Harvey Whitehouse and Jonathan A. Lanman write that collective rituals that include pain bond us to others by “hijacking our kinship psychology” and “fusing us to fellow ritual participants.” In other words, you become family

When you pull the chapters together you really get a feeling that Movement Brings Joy that no matter what it is each person needs to find their Joy of Movement.  Right now in social media it's almost cool to knock done some of the trendy exercises that people do like Bungee Fitness, Cardio Drumming or Trampoline Classes.  Middle-aged white women will do anything but lift a weight or White Moms Will Di Anything But Workout.  But we should be happy that they are finding their JOY IN MOVEMENT.  Have you found yours?