winter 2016 background,iphone screensaver,iphone wallpaper
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Winter Design

I don’t know what it is about the winter and the impending holiday season that prompts me to change my phone wallpaper. Quite possibly: watching The Holiday 6+ times in one week, building hot chocolate mix jars for friends and family, or a chilly breeze taking me back to my favorite chapter in Lavyrle Spencer’s Bittersweet (circa 1990). I. don’t. know.

In an attempt to capture some of those moments every time I look at my phone and to indulge my obsession with marble lately (wtf?), I created this one. With a snippet from one of the world’s most favorite Christmas tunes (may your days be merry and bright) and a splash of gilded glory, this is the perfect classy reminder that it’s the holidays. As if I can’t tell just by opening my eyes every morning and looking at, you know, anything.  I like it. Download it if ya want.

 

WINTER 2016 SCREENSAVER / WALLPAPER

 

 

 

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pretty pinnable quotes

Some mo’ pretty pinnable quotes.

Deck out your instagram or stock pile your pinterest boards – there’s plenty more where these came from!

 

A little happiness doesn’t hurt, y’all.

 

 

inspiration, motivation, quotes, inspirational quotes, umph, triumph, pretty quotes, typography

the difference between try and triumph is a little umph

 

inspiration, motivation, quotes, inspirational quotes, pretty quotes, typography, impossible, nothing impossible, walt disney, disney quotes

it’s kind of fun to do the impossible -walt disney

 

inspiration, motivation, quotes, inspirational quotes, pretty quotes, typography, happy quotes, positive quotes, be happy,

be so happy that when others look at you, they become happy too

 

 

 

inspiration, motivation, quotes, inspirational quotes, pretty quotes, typography, ralph waldo emerson, rwe quotes

what you do speaks so loudly that I cannot hear what you say – ralph waldo emerson

 

 

inspiration, motivation, quotes, inspirational quotes, pretty quotes, typography, kindness quotes, kind, kindness, not an act, lifestyle

kindness is not an act; it’s a lifestyle

 

 

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fitness, Uncategorized

Circuit Series Three

This past week, I arranged my workouts so that I hit three full-body circuit days and focused on upper body the other days. Sunday was an outdoor park circuit and the rest of the week was spent indoors with some serious circuits.

Since I’ve been trying to maintain a rotation between these and last week’s circuits (or some variation of them), I have come to realize that this pace can quickly wear the body and mind down. My lightbulb moment/revelation (I have many of these) for this week is kind of a dichotomy:

Lightbulb Revelation Part One: I know that our bodies have their limits, and I know that it’s important to let our bodies rest and avoid mentally driving ourselves into a plateau. That said, there’s a fine line between ignoring our body’s need for rest and allowing ourselves to become complacent with rest. For me, when I allow myself to rest for too long (i.e. more than two days), I find that the chances of slipping into a comfortable routine exponentially increase.

Lightbulb Revelation Part Two: When I walk into the gym feeling low, tired and just not particularly confident in my kick-assness, I’ve found that if I just get through the warm up and half of my first circuit, I began to mentally conquer that laziness. Then, once I’m through the first circuit and on to the second round, the movements come more easily. Then it’s on to kicking ass. So, I’ve tried to tell myself to just get in and give it a shot on those mentally brutal days. Works like a charm.

The weather was strangely amazing last Sunday in Atlanta, so naturally everyone and their twice removed cousin’s boyfriend’s sister and their gaggle of best friends and everyone of their kids were at our city’s favorite park. My friends and I whipped out the ‘ole basic outdoor circuit workout. There were three of us, three circuits and we rotated until we each completed all three. It went like this:

Circuit A
25 squats
20 pushups
20 switching lunges (total)
Run set of stairs up and down, then run a hill.
Circuit B
30 triceps dips
15-20 inverted pushups
20 plank rolls with leg lift*
Run set of stairs up and down, then run a hill.
Circuit C
15 burpees
15 angled chin ups**
Run set of stairs up and down, then run a hill.
* Plank position, rotate until in side plank, quickly switch to other side. pulse each leg straight up, contracting the glutes. Repeat.
**So we worked out near a set of concrete stairs, using the handrails as the bar. Complete 6-7 chin ups holding the bar underhanded with feet extended in front, heels on the ground, toes pointed up. Switch to face opposite direction halfway through.
Monday
1 min walk/ 1 min sprint x3
1 12.5 lb and 1 15 lb (busy at the weight rack)
Plank row
Reverse fly
Plank Push up
Curtesy lunges
Plank rolls+leg lift
1 min walk/1 min sprint x3

Tuesday
14 minutes stairs level 10
1 Circuit 3 sets
Lateral lunges
30 bikes-15+dips-30+30 long lever leg raise switches
Lunge bicep curls
Front lever squats
Deadlift with overhead press
One leg kickbacks
15 Squat jumps

Wednesday
12 minutes stairs/off/had somewhere to be

Thursday
12 minutes stairs, 20 push ups
Circuit 1 x 3
20lb shoulder press drop set
30 triceps dips
Side plank dips 15 each side
Wood chop 15 each side
20 mountain climbers+15 sec hold
Dropset lateral raises 15,12,10
Dropset front around raises
Dropset front raises
20 mountain climbers+ 15 sec hold repeat 3x

Friday
5 minutes treadmill (feeling very slow and tired today)
Circuit 1 3x
20-30 push ups
15 Bent-over lateral raises (12.5 lbs)
Assisted wide-grip pull ups
Circuit 2 3x
15 lunge rotations each
15 front raise + squat (like a lever) 
15-20 deadlift + two bicep curls30 bicycles each side + 30 long lever leg raise switches + 20 mountain climbers

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fitness, Uncategorized

Body Circuit Series

For the last two weeks, I’ve tried switching between the same circuits. They go like this:
I used 12.5 lbs for all circuits and repeated each three times unless otherwise noted

Circuit Series 1
Warm up: 15 minutes stairs
Plank rows 15
Reverse fly 15
Push up to side plank 10 each
Curtsey lunge, 15 with lat leg raise 10 regular, 5 non weighted
Plank rolls with leg lift 15 each

Circuit Series 2
Warm up: 10 minutes stairs
Lunge rotation
Dead lift with bicep curls (15 lbs)
Front lever squats (15 lbs)
Lateral lunge with front raise
Lunge bicep curls
1 leg triceps kickbacks
Treadmill: 2 min walk (4.0) + 1 minute sprint (9.5-10.5)
30 Russian twists

Circuit Series 3
Warm up: 12 minutes stairs
Lunge rotation
Dead lift with overhead press
Front lever squats
Abs: 30 bicycle-side dips-long leg lever switch-mntn climbers
Laterals with front raise
Lunges with bicep curl
Squat jumps

Circuit Series 4
Warm up: 10 minutes stairs
Circuit 1
Shoulder press 15
triceps dips 30
side plank dips 20
Hi-lo shelf oblique twists 15 each
Circuit 2
Lateral raises/front around raises 15
tri dips 30
20 mntn climbers+20sec plank hold
(Dying)

Circuit Series 5
Warm up: 10 minutes stairs
Circuit 1
30 Push ups
15 bent over lateral raises
Drop set assisted pullups
Circuit 2
Drop set wide grip lat pull down
Bicep curls

My music theme these last two weeks was particularly hard-core and involved some of these songs:

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fitness, Uncategorized

Work Out Circuit Series One

I’ll preface this post: I write these workouts while I cool down; sometimes I don’t understand what my weird, endorphin-induced post-workout brain short code.

total body circuit

Warm Up: 20 min elliptical + Ball plank toe rotation + 1 min plank hold

Circuit 1 (2x)
25 lb kettle bell deadlift thrusts
25 lb kettle bell swings
12 lb plank rows
12 Leg extensions heavy
Circuit 2 (2x)
15 ea alt lunges 12lbs
30 mntn climbers
30 sec ball plank hold
15 ball bridges
15 ea alt lunges 30lb bar
Dead lift rows 10,10,10 + 10
30 sec ball plank
30 mountain climbers
15 hip bridges on ball
Pistol Squats (attempts)

cool down
15 minutes cross stepper

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Chest Circuit
Warm up: 5 min stairs + Pull ups (assisted, drop set) +  Pistol squat attempts

Circuit 1 (5x)
15 Drop set Bosu chest press 15lbs, 12lbs
Superset 20 chest flys (12lbs)
15 Straight bar bicep curls (12lbs)
Sets 2 & 4 40lb plate squats
Set 3 side bi curls + bosu plank rolls with leg lifts
Set 4 burnout isometric curls and bottom half curls + elliptical:
1 min level 12, 10 lunges each repeat 2x

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Shoulders
Warm up: 6 min stairs
Circuit 1 (3x)
15lb overhead press 15 + 10 single arm press isometric
drop set single front raise (15 lbs, 10 lbs)
Circuit 2 (2x)
Spider planks 12-15 each + superset 30 side dips each
Plank triceps kickbacks burnout
30 Triceps dips

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Shoulders/Back

warm up: 20 minutes stairs
Circuit 1 (3x)
Lateral raise (12.5lbs)
Reverse fly (12.5lbs)
Dead lift rows (30lb bar)
1 set 15lb single reverse fly burnouts
Circuit 2 (3x)
Plank rows
Push up to side plank
30 triceps dips
8 minutes stairs

“don’t skip leg day”
Warm up: 12 min stairs
Circuit 1 (3x)
Forward/backward lunge
Walking Squats
Curtsey lunge non weighted
Circuit 2 (3x)
Leg Curls
Leg Extensions
Wide angle lunge
Wide leg dead lift with calf raise

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chest/biceps
3x 12.5 lbs
Ball presses + flys
Curls
Bar curls
One ab movement
///

shoulders
1 x3
Lateral raises
Arnold press
Diamond push
2 x 3
Front raise
Barbell press
Bent over lateral raise
///

back triceps
1 – 3x
Wide grip lat pull down hi lo
Lawn mowers
Tricep dips
2 3x
Close seated rows
Reverse fly
Tricep dips
3-3x
Deadlift rows
Tricep dips
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don
1 2x
Bar lunges 15 each
Walking squats
Non weighted curtesy lunges
2 2x

Curls drop set
Extensions drop set
Wide angle lunges 15 each
Wide dead lift calf raise, Wide dead lift
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random biceps
Curls drop set
Wide angle bar lunges
Cross stepper
Curls
Extensions drop set
Wide dead lift
Cross stepper

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