Random Acts of Facilitating Inspirational Fitness Moments To Help Others Move Through Life And Sport? The Mission Statement Homework Assignment.

The Mission Statement.  Not the Mission nor Mission Impossible but the Mission Statement.  In my workout post's I've been talking about how I try to find Random Acts of Fitness in my daily life in relation to my Mission Statement.  Yesterday after posting my workout and my Random Acts of Fitness after my drive in I cam across a news story in my Google Alerts on Fitness:IMG_4258

Inspiring Others!  That's it.  I had been thinking over my own Mission Statement and how my work is related and how I can use that to motivate me on the tough days at work.  To focus on how my work relates to my own Mission Statement I could stay on track and continue to love my job.  The problem was that my Mission Statement for years hasn't changed that much although I have and my career path has.  My most recent Mission Statement was "To Help Others Move Through Life and Sport."   But was I really "helping"?   I over see two recreation facilities that yes have a few Walk Away The Pound Classes, Yoga Classes, Pickleball, Tennis and a few other things but was I "helping" or was I "facilitating"?  Somehow "Facilitating Others Move Through Life and Sport" doesn't sound right.  I spent maybe 10 minutes on my phone looking up synonyms for Facilitating and just didn't like the sound of any of them.  But that headline "Inspiring Others"?  I liked it and changed my twitter bio to "INSPIRING OTHERS TO MOVE THROUGH LIFE AND SPORT".  Screenshot 2023-05-31 at 6.19.23 AM

For now that works.  I still think I need something that is more about facilitating cuz' by working at a center that provides movement opportunities but not actually teaching or outwardly promoting am I really INSPIRING?  I don't need an answer today cuz' as I remind myself everyday it's "PROGRESS NOT PERFECTION".  

This morning in my Facebook Memories and Timehop I came across and old post of mine.  Okay not mine but Ideafit Social Post that I use to pay for but don't anymore.  Here is the Mission Statement Assignment that I followed and follow today:

What is it that sets your soul on fire? What do you find yourself daydreaming about? Do you feel deep down that you know what your purpose is? Have you ever tried writing a "personal mission statement"? If you've never tried this as an exercise, I highly recommend it. Once you get clear on your purpose, you can take a closer look at your daily actions. Do your choices align with your goals? Is there anything in your life that isn't serving your higher purpose? Assess. Adjust. And take another step closer to your greatest life.

I really do believe this little assignment has changed my outlook to the better over the last year.  I may not be at my greatest life but I'm one step closer as it's PROGRESS NOT PERFECTION.

Oh yeah and the workout...

WEDNESDAY
5 min walking
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Cable Lat Pulldown 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5

No cardio today.  Spent a few extra minutes on this ranting post so skipped the Peloton.  That and I'm working from 8am to 10pm today and opening tomorrow.  So tomorrow I'll skip the gym.  


And After The Fourth Day It Was Back To Work But Before That A Chest Day At The Gym

Super Monday or the Tuesday after a long Holiday Weekend!  I did my best to keep to my weekday sleep habits by going to the gym yesterday at 4am and hitting the bed about 7:30pm.  But alas it didn't all go to plan.  It took some time to fall asleep and then about 2am I woke up and was tossing and turning to the 3:30am alarm went off.  I did hit snooze but after less then 10 minutes I was out of bed.  

Once at the gym I was groggy.  My first few bench press sets were trash.  I gotta stop comparing workout to workout especially weekend versus workday.  Weekend workouts get some carbs and extra sleep.  The Cable Fly was probably the only movement that was feeling great.  The DB Close Grip was a struggle.  

TUESDAY 5 min walking warmup BB Flat Bench Press 10 x EB 6 x 120 at 80% of 1RM 8 x 120 at 80% of 1RM 8 x 120 at 80% of 1RM 6 x 120 at 80% of 1RM Cable Fly 1 2 3 4 Flat Bench DB Skullcrusher 1 2 3 Seated DB OH Press 1 2 3 Flat Bench DB Close Grip Chest Press 1 2 3 Standing Tip of the Hip DB Lateral Raise 1 2

TUESDAY
5 min walking warmup
BB Flat Bench Press
10 x EB
6 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
8 x 120 at 80% of 1RM
6 x 120 at 80% of 1RM
Cable Fly 1 2 3 4
Flat Bench DB Skullcrusher 1 2 3
Seated DB OH Press 1 2 3
Flat Bench DB Close Grip Chest Press 1 2 3
Standing Tip of the Hip DB Lateral Raise 1 2 3 

After the gym I came home and went right on the Peloton.  I knew if I didn't get on it right away I wouldn't do it.  Laying in the bed after a workout is heaven and I am pressed for time.  I did a 15 minute Low Impact Ride.  I've done this ride before but I liked the music so it was perfect.  Now I gotta get ready for work.  Ugh.  I took a 4 Day Weekend so today will be catch up day.  I also have a meeting for a summer camp program.  

Random Acts of Fitness - One of my centers hosts a local cycling group.  They meet in the parking lot and use our restrooms.  I know it's a stretch.  But gotta find My Why in the things I do or happen at my centers.  

Wednesday - Back and Biceps

Thursday - Recovery

Friday - Leg Day

Saturday - Chest and Disney Day!


Trying To Stay On My Work Day Sleep Schedule Leg Day Workout & More Random Acts of Fitness

Day Four of a Four Day Weekend.  Although I do have the day off I tried to stick to my regular sleep pattern.  So I went to bed early and set my alarm for 3:30 am.  Best Laid Plans, I tossed and turned as it took a while for me to fall asleep.  It took me about 90 minutes to fall asleep.  Once the alarm went off I hit snooze.  The second time it went off I got up.  I always lay out my gym clothes out the night before.  Don't need to be thinking at 3:30 am.  Then I was off to the gym.

When I pulled up a little past 4am I was excited to see the gym empty!  Wahoo!  Maybe I'll take that shiftless gym selfie this morning.  I have been feeling good about my appearance of late. Even with my low self esteem.  But while warming up on the treadmill another gym goer came.  It was just us for the hour.

MONDAY
5 min Incline Walking
Cyber Machine Leg Curl 1 2 3
BB Back Squat
10 x EB (Rogue Bar 55lbs)
08 x 105 at 58.33% of 1RM
08 x 125 at 69.44% of 1RM
06 x 145 at 80.55% of 1RM
06 x 145 at 80.55% of 1RM
05 x 145 at 80.55% of 1RM
05 x 155 at 86.11% of 1RM
04 x 155 at 86.11% of 1RM
03 x 160 at 88.88% of 1RM
03 x 160 at 88.88% of 1RM
02 x 160 at 88.88% of 1RM
Leg Extension 1 2 3

I'm somewhat happy with today's workout.  I wore my older pair of NoBulls this morning and got to admit felt unstable on some of the squats.  Can't complain too much as I did pretty good at 80% of my 1RM.  After all that it was time to go home and eat.  Skipped cardio today as I made Cinnamon Rolls.  Yummy!  Today I will relax some more.  

Tuesday - Chest, Shoulders and Triceps

Wednesday - Back and Biceps

Thursday - Recovery

While backing my breakfast I quickly looked over the local paper.  The Local section had it's regular Monday feature of Hometown Business this time with a focus of the local gyms in the area.  Keeping this for work as people come in asking about all the local gyms.  Lots of folks think each one of our recreation centers have a small gym which we don't.  So this is my Random Act of Fitness for the day.  I know it's a stretch but my centers both offer Walk Away The Pounds today plus all the pickleball.  Keeping folks moving is the goal.  Keep On Moving Through Life and Sport!


Finding Balance In The Force With HITT Training and Low Impact Cardio Training. Oh And Some Back and Biceps At The Gym

“The Force is not a power you have. It's not about lifting rocks. It's the energy between all things, a tension, a balance, that binds the universe together.” — Luke.

Yesterday after my workout I rewatched Season One of Succession.  I say re-watch cuz I thought I had only seen a few episodes of it but turned out I had seen all of Season One.  Ugh.  Only three seasons to go.  Hoping to get to at least Season Three by tomorrow.  As for my sleep last night it wasn't that bad.  I did toss and turn a bit but that is usual.  This morning I slept in a bit and had my 2 Kodiak Waffles and Coffee.  Then change and drink a preworkout drink on the way to the gym.

SUNDAY
5 min incline tread walking
Asst Wide Grip Pull Up 1 2 3 4
Standing Cable Hammer Curl 1 2 3 4
Seated Cable Pulldown 1 2 3 4 5 (increased 15 lbs)
Seated Curlbar Preacher Curl 1 2 3 4
Seated Cable Row 1 2 3 4 5
Curlbar Drag Curl 1 2 3

I did my Bicep Movements out of my usual order as there was a guy and a girl using the curl bar.  I did increase weight in the Pulldown by 15lbs but my reps were not great.  The gym doesn't have the weights you put on the machine so it only has 15 pound increaments.  Everything else was the same as I've been doing.  Working that Progressive Overload cus' it's all about Progress Not Perfection.

At home had a protein shake some procrastination then a 20 minute HITT Ride.  That was per Doctor's Orders.  This isn't the PA who tried to scold me over my BMI.  My last in person doctor visit the PA asked if I was trying to put on weight and made the comment that my BMI was high.  To which I replied I'm putting on a little bit of muscle so I'm okay with it and BMI is bullshit anyways.  The HITT recommendation is from my Teledoc who was asking me my workout routine and I told him I stopped HITT training and noticed that my weight had dropped but my strength increased.  He then recommended I do some HITT so I did.  I still insist on this comment "A Funny Thing Happened On The Way To The Scale When I Gave Up HITT Training".  But at that time I was only doing HITT Cardio.  It was all or nothing.  So now I'm gonna do one HITT class a week.  Balance.

Finding the balance is key.  I gotta remind myself that it is not all of nothing.  Think of the workouts as a buffet.  Take some from the dessert bar but also taking some from the salad bar.  Finding that inner balance with the force.  

Monday will be Leg Day.

Tuesday will be Chest Day.

Wednesday will be Back and Bicep Day

Thursday will be Recovery.  I'm working a closing shift on Wednesday and an opening shift on Thursday.

Friday will be Leg Day.

Saturday will be Chest and Disney's Animal Kingdom!

Sunday will be Recovery Day and Disney's Hollywood Studios!

See Work, Workouts and Disney.  BALANCE!

Random Acts of Fitness - 240 Pickleball Courts.  That is how many courts our Recreation Department oversees.  I'm adding on to the post as I'm watching a video from the Developer's talking about things they do for quality of life.  Which goes to what I say all the time "We can't add years to someone's life but we can add quality to those years." With my personal mission statement of "Helping Others Move Through Life and Sport" the more opportunities that I can help provide from work the more Random Acts of Fitness I complete.  


Chest Day Had My Heart Going Padam Padam

Chest Day Had My Heart Going Padam Padam.  I went to bed early last night as if it was a work day.  Wanted to hit the gym a little earlier then last week hoping to go before the crowds.  I woke up before the 6:30am alarm went off so got up and ate my Kodiak Protein Waffles and a cup of coffee.  On the way to the gym I drank my preworkout so I was pumped to go.

 
Today is Chest Day.  I do this on Saturday as on Sunday at the time I got there is a pack of guys who do chest so I made Saturday my Chest Day to avoid the pack.  Although I know realize if I got between 7am and 9am on Saturday I gotta dodge the filming of the TikTok/Instagram Couple.  After my warm up I hit the bench for the chest press.  Maybe the extra sleep helped me with my chest presses.  I'm able to do more reps at 80% of my latest 1RM.  I know it's not a lot for most people but it is for me.  PROGRESS not PERFECTION.  Progressive Overload Over Time.  When I got to the DB Close Grip Press I was able to go up 5lbs per DB.  So I'm seeing the slow progression happen.  I also noticed my veins were popping today.  I went back on Creatine after a break due to a blood test.  
 
SATURDAY 
5 min warmup walking
10 x EB
10 x 120 at 80% of 1RM
09 x 120 at 80% of 1RM
08 x 120 at 80% of 1RM
06 x 120 at 80% of 1RM
06 x 120 at 80% of 1RM
Flat Bench DB Fly 1 2 3 4
Standing DB OH Press 1 2 3
Flat Bench DB Skullcrusher 1 2 3
Flat Bench DB Close Grip Press 1 2 3
Standing Tip Of The Hip Lateral DB Raise 1 2 3
 

Afterwards it was home for a snack and protein shake.  Skipped cardio.  Don't get me wrong I love my Peloton but I'm just was so wiped after the workout I rested.  I'll make myself do a class tomorrow as it's Back and Bicep Day and I always feel less beat up after that workout.   Plus it'll be good to flush out the legs and get them ready for Monday's Leg Day.  Got someone to cover for me for my Sunday shift so I'm off for four days in a row.  Now if I can only find someone for next weekend.  Also I'll be closing a center on Wednesday and opening a center on Thursday but 4 days in a row is amazing.  

Frying Those Legs On Fri-Leg-Day and Recovery Day

To sleep in or not to sleep in or better yet to stay up for no particular reason.  For me staying up while at home just means watching more useless youtube videos.  So after debating it I went to bed.  After a bit of tossing and turning the alarm went off at 3:30am and I hit snooze.  By 3:40 I dragged myself out of bed and got dressed.  Got to the gym at 4am and started my easy 5 minute walking on the treadmill.  I then continued warming up with DB Deadlifts since the only other person at the gym was on the Leg Curl Machine.

My workouts pretty much are the same week to week and month to month.  Working with Progressive Overload.  PROGRESS NOT PERFECTION.  I may change the Squat to a BB Back or Front Squat or the Hack Squat.  Today was Hack Squat since I did BB Back Squat on Monday.  That and I was feeling groggy so Hack Squats are easier.  I didn't have much of a specific plan other then Hack Squats.  Once I got started I worked up to 80% of my 1RM.  Most of my reading says doing 10-12 sets of 80% of your 1RM is the way to build strength and hypertrophy.  

FRIDAY
5 min walking
Stiff Leg DB DL 1 2 3
Hack Squat
10 x 50 at 16.6% of 1RM
10 x 90 at 30% of 1RM
10 x 180 at 60% of 1RM
10 x 240 at 80% of 1RM
10 x 240 at 80% of 1RM
10 x 240 at 80% of 1RM
8 x 270 at 90% of 1RM
8 x 270 at 90% of 1RM
6 x 340 a new PR and almost double my body weight
6 x 340
Leg Extensions 1 2 3 4 5

I got in my three rounds of 80% of my 1RM when I got cocky and decided to shoot for about double my body weight.  Why? Cuz, that's why.  Although my real double body weight would be 360.  So I got another goal that and I'd like to BB Back Squat 200 lbs.  So I think training with the Hack Squat an alternating with BB Back Squat it should be doable.  

After all that I headed home and ate 2 Kodiak Protein Waffles and a Protein Shake.  Then crashed in bed with tv.  Got up and had Overnight Oats and a small Atkins Coffee Protein Shake.   The rest of the day is just rest.  Rest and Recovery.


Step by Step, Ooh, Baby Gonna Get Those Gains Progressive Overload Back and Bicep Day

Wednesday is here which means tomorrow is a Recovery Day and then I'm off on Friday and Saturday.  Before that I had to get up and get to the gym for Back and Biceps Day.  Back and Bicep Day has the Tried and True, Boring But Steady, Progress Not Perfection Routine.  Step By Step, Movement By Movement I've gradually increased weight and continue on that path. Nothing fancy about it just a good workout.

WEDNESDAY
5 min Walking
Asst Widegrip Pull Up 1 2 3 4
Seated Curlbar Preacher Curl 1 2 3 4
Cable Lat Pulldown 1 2 3 4 5
Standing Cable Hammer Curl 1 2 3 4 (Increased By 10lbs)
Seated Cable Row 1 2 3 4

I ended it there as I need to be a work a bit earlier today.  I have someone filling in at one of my centers from another center and want to stop by to make sure they are okay before I head to an event.  Tomorrow I'm opening so I'm taking it as a Recovery Day.  I was hoping that this would be my last opening for a while but that isn't the case.  Friday I'm off and going to make it a Leg Day.  

Random Acts of Fitness - My centers have Walk Away The Pounds today so that is something.  Of course we have Pickleball players too so that counts.  Knowing that I'm helping others move through life and sport keeps me motivated on the days I work extra hours or do things I may not like.  Let's face it every job has things we may not like but we got to do them.  Having my mission statement of "Helping Others Move in Life and Sport" helps me move through the bad stuff by embracing the good we do.