1. Get up 15 minutes earlier
2. Prepare for the morning the night before
3. Wear clothing that makes you feel your best
4. Set appointments ahead of time
5. Don’t rely on chemical aids
6. Don’t rely on your memory… Write it down
7. Practice preventive maintenance
8. Say “no” more often
9. Set priorities
10. Avoid negative people!!!
11. Use time wisely
12. Utilize meal times as a mental break
13. Always make copies/email copy of important papers
14. Anticipate your needs
15. Repair anything that doesn’t work properly
16. Ask for help with the jobs you dislike
17. Break large tasks into bite size portions
18. Look at problems as challenges
19. Change nervousness into excitement
20. Look at challenges differently
21. Unclutter your life
22. Smile
23. Be prepared for rain
24. Tickle a baby
25. Pet a friendly dog
26. Say something nice to someone
27. Be aware of the decisions you make
28. Believe in yourself
29. Stop saying negative things to yourself 
30. Visualize yourself succeeding
31. Set goals
32. Look at the stars
33. Go for wall
34. Practice diaphragm/ slow breathing 
35. Ask a friend for a hug
36. Do a brand new thing
37. Buy yourself a flower
38. Find support from others
39. Stop thinking tomorrow will be better and get better today
40. Ask someone to be your “vent-partner”
41. Do it today
42. Work at being cheerful and optimistic
43. Do everything in moderation
44. Listen to your body
45. Strive for excellence not perfection
46. Practice grace under pressure
47. Stand up and stretch
48. Always have a plan “B”
49. Be responsible for your feelings
50. Learn to meet your own needs
51. Become a better listener
52. Exercise
53. Clean out your closet
54. Go on a picnic
55. Light a candle
56. Watch a movie and eat popcorn
57. Write a note to a far away friend
58. Recognize the importance of unconditional love
59. Remember that stress is an attitude
60. Remember you always have options
61. Have a support network of people, places and things
62. Quit trying to fix other people
63. Get enough sleep
64. Freely praise other people
65. Relax, take it day by day. You have the rest of your life to live
66. Look at a work of art
67. Talk to a distant family member
68. Listen to mood-enhancing music

You’re going to be okay!

Over the summer I worked out almost every single day. My nutrition was on point, I was eating what I wanted when I wanted. While I was back at home I ate a lot of vegetable soups, fruit smoothies, vegetable smoothies, etc. On August 11th I hit a 204 pound squat! I got one rep in then proceeded to lay on the floor for 10 minutes lol. At the beginning of summer my max was 174#, it increased 30 pounds in 3 months. Next goal… Double body weight squat!

 

I’ve been doing my working sets with 135#, I try to do 5 sets of 5 or 5 sets of 3 depending on how I’m feeling. Just trying to build up strength.

 

Yay for strength gainsssss!

Hello happy healthy friends!! Here is my basic workout split over the summer, I would generally do 4 days on then 1-2 days rest and then 4 days on, repeat. As I get into a routine at uni I will post my updated split!

 

LEGS AND GLUTES

Sumo squats with focus on glutes

-warm up set with bar 1×15

-20% effort 1×12

-40% effort 1×10

-60% effort 1×8

-80% effort 3×3

Bulgarian split squats -one leg behind on a bench, squeeze glutes at top. Same weight throughout. 3×12

Glute kickbacks -warmup 1×15 -increase weight, keep constant 3×10

Cable pull throughs SUPERSETTED 3×10 & reverse cable pull throughs 3×10

Straight leg deadlifts 3×10

 

BACK AND BIS

Lat pull down 3 diff grips (repeat 3 times) -Close grip 1×10 -Medium 1×10 -Wide 1×10

Seated rows (opposite lat pull down) -3×10

Face pulls -2×10 40% effort -1×10 60% effort 1×6 80% effort

Standing single arm rows on cable -3×10 each arm

Bicep curls of every type till exhaustion -no swing, keep wrist facing forward at all times -wide grip on barbell -close grip on barbell -cable machine

 

(CHEST) AND TRIS *usually do mostly tris*

Cable flys -warmup 1×15 -working 3×10

Incline dumbbell chest press -3×10 increasing weight every set

Skull crushes SUPERSETTED 3×10 & tricep dip 3xFailure

Tricep push down with ball cable -5×10

Overhead tricep extension -5×10

Tricep push down with straight bar on cables-5×10

 

SHOULDAS AND ABS

OHP with barbell -3xFailure

Dumbbell shoulder press, increasing weight each set -1×10 -1×8 -1×6

Arnold press -3×10

Shoulder flys with dumbbells -forwards 3×10 -sideways 3×10

Ab exercises

 

Enjoy!!! Hope this was of help 🙂