Happy Monday!

Hey guys!

“Don’t even think about waking me up!” -Noah (I was definitely saying this to my phone alarm this morning….)

Mondays are always kind of a bummer because it’s when I’ve realized the weekend has gotten away from me and I didn’t get half of the things done I wanted to accomplish (like study for my anatomy quiz on wednesday, try to figure out what the heck is going on in computer science, wash my dirty clothes… the list goes on). But I figure this happens to a lot of people and try not to get too stressed by it- although I did almost have a nervous breakdown in my vertebrate anatomy lab today. I am just so lost in that class, it makes me feel awful! I quite frankly wish I had taken a different class but we shall see, everything always works out in the end- I gotta just trust in that. This time of stress got me thinking about ways I can deal with my stress in a positive manner.

How I try to cope with stress

  • Talk it out with a close friend, Cameron, or either one of my parents! My mom and dad have been especially supportive when it comes to my courses in college and understand the stress.
  • Stop complaining and get in the gym! Working out makes me feel so much better (this goes for when I’m not stressed as well, hehe). But really letting out some sweat and anxiety helps me feel more relaxed and ready to move forward.
  • Ask the Lord for strength and courage because I sure am not as strong as I wish I was most the time!
  • Seek out a hug from a friend or my cute dog Noah. Being comforted by others always helps me for sure.
  • Last way I try to get over stress is to just assess the situation and attempt to move past it. Theres no reason to spend so much time worrying about the unknown. You just have to trust that whatever happens will happen 🙂 (as simple as that right….?)

As I mentioned (I guess more than “mentioned” haha) I was stressed out today about my class and decided to hit the gym! I ended up having a very efficient workout. It didn’t take too long but I really felt my biceps and triceps burnin’! (Sidenote: I decided to skip the cardio today because I was in a time crunch and I did an hour on the elliptical yesterday followed by 30-40 minutes of abs!).

Monday’s Workout:

  • Warmup: 3-5 minute walk on treadmill at 3.5mph pace
  • Superset: Standing alternating bicep curls with 12.5lb dumbbells (about 10-12 reps each arm) and standing (bent over) tricep kickbacks with 8-10 lb dumbbells (about 15 reps). Repeat 3 times for 4 sets total.
  • Superset: Seated tricep extension machine with 30-35lbs (about 15 reps) and tricep pushups (about 10 reps). Repeat 3 times for 4 sets total. *The tricep pushups are just like regular pushups but your hands are right under your shoulders to hit the tricep muscle more than your chest.*
  • “21’s”- biceps curls with a barbell (I used 30lb). Twenty-one’s are where you are standing and you do 7 full bicep curls, followed by 7 curls from halfway up to all the way up and then 7 curls from down to halfway up. These will really burn out your biceps and make them sore the next day (yay!) I did 4 sets of these total.
  • Walked out of the gym a happy girl!

*Sidenote: I’m not a personal trainer* But for anyone who is confused, a superset is when you perform one exercise and them immediately perform the next, without rest. Like for instance I did the tricep extension machine and then did tricep pushups on the ground immediately after. Between sets I do rest for about a minute. 

After sitting through chapter (I’m a Phi Mu at UGA) I was more than ready for something to eat- I was so hungry I almost felt sick! What I do in this type of situation is get something quick and nutritious to help ease the achy feeling when you have needed to eat for a while. I made a protein shake and it made me feel so much better!

My protein shake

  • 8-10  fl oz unsweetened almond milk
  • 1 scoop of protein powder (I used chocolate Vegn brand- I highly recommend it!)
  • a handful of frozen banana chunks (I cut up and freeze banana slices when they have become too ripe for my liking)
  • a couple frozen blueberries
  • 2-3 ice cubes

Add all the ingredients in a blender and blend til’ smooth! This is a great post-workout snack to help restore your body and give those muscles some much needed protein after being broken down. It also helps me if I am feeling shaky and like I need to eat something quick. I actually followed this drink up by making a batch of cornbread muffins (yes, the ones I mentioned before!) Its from the book The Kind Diet and they are so good- it’s actually kind of scary how good. Not sure I trust myself with them anymore… 

Alicia’s Amazing Cornbread (from her book the Kind Diet)

Makes 6 muffins

  •  2 tbsp safflower oil
  • 1/2 cup maple syrup (I try to use a little less than half)
  • 1/2 cup plus 2 tbsp soy milk
  • 3/4 cup cornmeal (I used gluten-free and it worked great!)
  • 1/4 cup whole wheat pastry flower (I used spelt flour)
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt

Preheat the oven to about 400 degrees. Mix all the wet ingredients together in one mixing bowl and the dry ingredients in another mixing bowl. Add the dry ingredients to the wet and stir until just combined (try not to overmix). Spray muffin pan with nonstick cooking spray and fill with the batter! Cook for about 20 minutes or so. Just keep an eye on them and check with a toothpick or knife to see if they are done! Let them sit for about a couple of minutes in the pan after you take them out of the oven (I failed to do that tonight- whoops!). And enjoy!!

*I take no credit at all for this recipe- you should definitely buy Alicia’s book The Kind Diet- its full of amazing recipes and really great advice about adopting a plant based diet!

I love y’all and hope you enjoy the cornbread (and maybe a couple new moves in your next workout… any takers? hehe). Bye now!

-Shelby


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