Music!

I can’t stop listening to this song this morning! Hatebreed is one of my favorate bands to listen to when I lift.

Every Lasting Scar by Hatebreed

Seeps in deep below
Cold screams of the city are
Heard through the walls of every home

Most seek for a deeper meaning
Beyond their daily woes
Most see nothing more than black clouds
Its all that they know

We Become
Our scars, if we let them
But all that we truly need
Is out there for the taking

We scream every word
Its brought us together
Every lasting scar
Reminds us how we got here

We scream every word
Its brought us together
Every lasting scar
Shows what its taken to be
Who we are

Some dwell into emptiness
The hurt they claim is real
Been let down now its meaningless
They find ways to conceal

Never to be seen again
Until its all too late
And if we dont learn from it all
Well repeat the same mistakes

We Become
Our scars, if we let them
But all that we truly need
Is out there for the taking

Every lasting scar
Shows us what its taken to be
Who we are!

We scream every word
Its brought us together
Every lasting scar
Reminds us how we got here

We scream every word
Its brought us together
Every lasting scar
Shows what its taken to be
Who we are

We scream every word
Its brought us together
Every lasting scar
Shows what its taken to be
Who we are!

Goals

My goodness it is FRIDAY #TGIF.

In order to reach your overall goal-you have to set small ones- one at a time. Then focus on mastering that one small goal before you take on another small goal. My optimal goal is better health. Focused on four components: movement, eating, mediation, and sleep.

At the beginning of July I wanted to go back to eating my clean diet (no grains, soy, sugar, processed foods, ect.), working out more frequently or just moving, mediate every night, not drink alcohol as occasionally as I was, and get my sleep right. But this was an epic failure, I can not accomplish all of this at once. I have to take each component one at a time, master them and make a habit before moving onto the next one.

My first goal is to get up every morning before work and workout for 30 minutes for 3 weeks. I am on day 4 of 21 of this goal with 17 more days to go! I also want to start going back to my Crossfit Box at least 3 times a week for barbell class and a WOD or 2.

• Week 1, I have been getting up and working out, and walking for an hour on the treadmill during lunch.
• Week 2, I plan to keep up the walking and AM 30 minute work out, then add a WOD on Monday  and Thursday night, Barbell Class on Wed and Friday.
• Week 3, keep up with everything but replace one day of walking with some running or rowing for a 5k.

Any change in your behavior takes 3 weeks for it to  become part of your daily routine. If I am going to achieve my ultimate goal of total health then it has to be one step at a time. My first one is dedicating my time to movement. The next one is diet.

Eating real food, why is it so hard to look at french fries or an Italian sub and not walk away? Then make a better decision to eat something real like a chicken breast or a piece of steak? I have been having issues always choosing the correct thing to eat this week. I ate an Italian sub this week, and felt like I carried a brick in my gut for 15 hours. I noticed that my performance while doing my weekly sprints was affected. Even though I had extra carbs in my system, I felt like there was no gas in the tank. I also followed the next meal with french fries that were tossed in gluten and fried in shitty canola oil, I felt like I needed to take a shower after indulging in every one of those fries. That evening I didn’t sleep very well, actually it was only 5 hours and it wasn’t continuous sleep. Then throughout yesterday I felt bloated all day, and even though yesterday I made healthy meal choices (YAY), I don’t feel like I adsorbed any of the meals I ate because my intestines and body were stunned and still in the reaction phase by my bad choices and acting out like a two year old that didn’t get what it wanted. To be honest, my body didn’t get what it wanted so acting childish and throwing a tantrum was well deserved. I should have eaten the sweet potato mash, cauliflower, and grilled pork chops that I had every intention of preparing but failed to do so, and ate crap.

Well with the good and the bad, I will move on and try my best to eat the best food possible, and not be lazy about preparing and eating the food I worked hard to prepare and shop for.

TGIF: I woke up earlier this morning by 30 minutes and got on my spinning bike for 25 minutes and went for a leisurely ride while watching Netflix. Last night I made seasoned fingerling potatoes, broccoli, salt and pepper flank steak and chicken breasts. For breakfast-chicken sausage, different root veggies hash and hard cooked eggs. I will eat like I am suppose to today-and have success at my crossfit gym completing the Barbell Class to start the weekend on a more positive note.