Melinda F’s BodyBlog

I’m not sure if you have an appreciation for poetry but I love this - it defines a leader to me, a leader of one’s life……

"IF"   by Rudyard Kipling 

If you can keep your head when all about you
Are losing theirs and blaming it on you;
If you can trust yourself when all men doubt you,
But make allowance for their doubting too;
If you can wait and not be tired by waiting,
Or, being lied about, don’t deal in lies,
Or, being hated, don’t give way to hating,
And yet don’t look too good, nor talk too wise;

If you can dream - and not make dreams your master;
If you can think - and not make thoughts your aim;
If you can meet with triumph and disaster
And treat those two imposters just the same;
If you can bear to hear the truth you’ve spoken
Twisted by knaves to make a trap for fools,
Or watch the things you gave your life to broken,
And stoop and build ‘em up with wornout tools;

If you can make one heap of all your winnings
And risk it on one turn of pitch-and-toss,
And lose, and start again at your beginnings
And never breath a word about your loss;
If you can force your heart and nerve and sinew
To serve your turn long after they are gone,
And so hold on when there is nothing in you
Except the Will which says to them: "Hold on";

If you can talk with crowds and keep your virtue,
Or walk with kings - nor lose the common touch;
If neither foes nor loving friends can hurt you;
If all men count with you, but none too much;
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run -
Yours is the Earth and everything that’s in it,
And - which is more - you’ll be a Man my son!
Hope you enjoy………did my chest today and had a great workout:-

pushups……………………………….
……….3 x 30

flat bench chest press dumbells………………………..12kgs each x 5 sets x reps

incline flyes dumbells…………………………….11
kgs each x 3 sets x 5 reps, 12kgs x 2 sets x 5 reps

incline press dumbells………………………….12kgs each x 5 sets x 5 reps

machine press……………..25kgs x 1 sets x 5 reps, 30kgs x 4 sets x 5 reps

machine flyes…………………….30kgs x 5 sets x 5reps

cable crossovers high……………….15kgs each x 3 sets x 5 reps, 20kgs x 2 sets x 5 reps

cable crossovers low……………………15kgs x 5 sets x 5reps

seated calf raises…………………….45kgs x 10 sets x 15 reps (made the ugliest faces doing these but got thro it)

standing calf raises……………………50kgs x 3 sets x15 reps.

And that was my crazy happy workout - I would have liked to have done more weight on the press but didnt feel strong enough today - think it may have been those static pushups that zapped some super power - so I’ll try again soon. I hope that your day is and will be totally magnificent - choose happiness, it wants to be in you life. 

Well lets just forgive our supernatural creator for being gracious enough to let us have yet another week on this Earth! People who don’t like Mondays are just so ungrateful for yet another chance to fulfill their dreams and destinies – its blatant disrespect to human life – so you don’t want make the tedious trip to your same old job – atleast you have one – maybe you change places with some starving children in Ethiopia. You cant be bothered to make the trip to the gym and reaffirm your commitment to your health – well then maybe you should change places with a disease instead.
 
Lamenting about Monday is old and so over with – become grateful for another opportunity to make a difference in the job you have or proactively start to seek other opportunities. Don’t drag yourself to the gym – run as fast as you can and go honour your commitment to your body – have some respect for the temple of God. You may have been the one that died this past weekend in a motor vehicle accident but no – your life was spared for a reason and no that reason is not so that you can put your sullen face on and just get the day over with. Your life was spared so that you can make a difference somewhere – so you can gaze upon your beautiful children’s faces and show them the love in your eyes – so you can tell your husband or wife how much you appreciate sharing their lives – so that you can be grateful for the salary you are getting paid instead of sitting unemployed and destitute.
 
Today – yes this very day, 1.3 billion people earn less than a dollar to live on. Half of the worlds population live on less than two dollars a day. Compared to them you’re already so wealthy. Many of the worlds poor would sacrifice a kidney to trade places with you – as financially strapped as you might think you are. In truth because of your health, citizenship or education opportunities, you’ve already received a vast blessing – you’ve won the lottery.
 
So its time to get over yourself and start living with gratitude – start with a smile and never complain about a Monday again. Live with anticipation of great things and that is what will come your way! Have a fabulous- smiling – laughing out loud Monday!!

I read this article in August 2007 - I have shortened certain parts but for the most if you’re trying to grow your calves like I am - then read on - it did change the way I work them.

quote"When I first came to America I didnt have big calves, in 1969 I visited Reg Park at his home and stayed with him a while. So Reg being my early idol, I got up at 5am to train with him. The first thing he did every session was ten sets of calf raises. His calves were a huge 20 inches. I looked at them and said I want calves like that. So he put 500 pounds on the machine and started his first set. I screamed, ‘Five hundred pounds, I’ll rip my achilles!!!"He told me "When you walk with one foot midstride, the other foot is supporting 250 pounds, so both feet can support a 500 pound wokload. To really make the calves grow, you have to go up to 1000 pound calf raises". I said "no way!!"

In one year my calves grew 2 inches. They grew so quickly that some people said that I had calf implants! They would check them out looking for scars when I flexed them. I took it as a great compliment that my calves had improved so much - they eventually got be 21 inches - that some people that I had implants.

The main exercises I did shouldnt surprise you: donkey raises, standing calf raises, seated calf raises - up to six sets of each for 10-20 reps. But more important than the exercises I was doing or the sets that I performed, was HOW I did them. To develop your calves to their potential, you must take each rep thro a complete range of motion. That means getting a full stretch at the bottom and forcing yourself up as high as possible on your toes at the top. Again its about progression, if you’re using 1000 pounds and cant go all the way to the top, then you’re using too heavy and wasting your time. The goal is to lift the heaviest possible weight that still allows you to to use a full range of motion.

Favourite technique was peak contractions and what I called a pumping action. Peak contraction is holding the rep at the top squeezing the calves for a count of 3-4 counts before lowering the weight. The pumping action was short quick reps, done after I couldnt do any more full reps done for as long as possible until my calves were screaming. I felt the action really chiselled my calves for championship form. "Unquote.

Hope you enjoyed that, I love Arnold, my bodybuilding hero - this August 2007 issue is fab as it breaks down each of his bodyparts and he shares his techniques.

I did my bi’s and tri’s today.

Dips……………….3 sets x 10 (getting easier)

barbell curls………………………25kgs x 5 sets x 5 reps

seated incline dumbell curls………….11kgs x 5 sets x 5 reps

standing dumbell curls………………12kgs x 5 sets x 5 reps

preacher cable curls - yes you move the preacher standing bench to the cables(most guys will jump at the chance to move it for you - but I manage quite fine, unless they look sweet enough)………………………….35kgs x5 sets x5 reps (these really burn - thank you Mick)

high cable curls………………………..15kgs per arm x 3 sets x 10 reps

tricep pull downs ………………………..5 sets x 10 reps x 40 kgs

tricep extension - head on bench, over the head extend kneeling - 5 sets x 10 reps x 35 kgs

tricep dips with 15 kg plate………………………3 sets x 20 reps

I didnt take rest periods today - I did plyo lunges and tuck jumps over the bench - these are great for a tight rear.

Had a good workout - felt like I could have spent the whole day in the gym but real life called.

I love this below - needed it to hear it today so I said to myself! Its on my calender at my office:-

If you go back over your life and focus on the difficulties of the past, you are just bringing more difficult circumstances to You now. Let it all go, no matter what it is. Do it for you. If you hold a grudge or blame someone for something in the past, you are only harming you. You are the only person who can create the life you deserve. As you deliberately focus on what you want, as you begin to radiate good feelings, the law of attraction will repsond. All you have to do is make a start, and as you do, you will unleash the magic.

I welcome the Magic - may you find it too. 

Life is a balance - if we allow us to become the type of people who refuse to see the weeds that are taking root in our gardens, our delusions will destroy us. Equally destructive however, is what happens to those people, who out of fear constantly imagine the garden overgrown and choked with intractable weeds. The leaders path is one of balance. He notes the weeds with a smile upon his face, knowing that the weeds visit to the gardens is all but over - but - he’s spotted them, he can and will immediately act to remove them.

We dont have to feel negative about weeds. They’re part of life. We need to see them, acknowledge them, focus on a solution and immediately do whatever it takes to eliminate their influence from our lives. Pretending that they are not there wont make things better, neither will becoming inflamed with anger by their prescence nor devasted by fear. Their continual attempt to be part of your garden is simply a fact of life.

Simply remove them, and do it in an emotional stae of playfulness or joy whilst you’re getting the job done, otherwise you’ll spend the rest of your life being upset, because their will be more weeds, no question, they continue to come up. And unless you want to live in reaction to the world everytime problems occur, you need to remember that they’re actually an important part of life. They keep you vigorous and strong, they keep you vigilant in noticing what needs to be done to keep the garden of your life healthy and rich.

We need this same approach with the gardens of our minds - notice immediately when we start a negative pattern - not beat ourselves about it - not dwell on it but simply break that patterns as quickly as we discover them and replace them with seeds of emotional, physical, financial, spiritual and professional success it comes down to decisions.

This blog is for me today - I kept this literature for a long time - I needed it today.

So heres my fabulous workout:- I did my back yesterday but didnt blog but I got my grrove back and here I am.

So Chest Today:-

pushups……………………………….
.30, 30, 20

flat dumbell chest press (see I take advice)………………..13kgs x 5 sets x 5 reps

incline chest press…………………………….12kgs x 2 sets x 5 reps, 13kgs x 3 sets x 5 reps

incline flyes…………………………………
…..11kgs x 5 sets x 5 reps

cable crossovers…………………………….
.15kgs per arm x 5 sets x 5 reps

machine flyes…………………………………
..30kgs x 5 sets x 5 reps

cable crunches………………………………
…45kgs x 3 sets x 15 reps

glute raises on extension machine( do this one when the gym is not full of males) 3sets x 40.

Ok so I really enjoyed that workout - feeling fab, love the pm’s guys, thank you - you may think that I  uplift you but you know you guys uplift me just as much - thank you. Have a crazily happy day!

I would not change being a woman for anything in this world - I embrace the the entire concept of the power within a womans soul. I think woman are Gods greatest creation, this is not vanity talking - its the sheer concept how how each human being is brought into the world, truly unique that we has woman have been blessed with the responsibility of actually growing a person inside of us and that every emotion and substance we take in is passed on to another being - can you fathom the power in that? Its incredible - sure you need the sperm but thats where it ends really - from there on its your body as a woman that brings life forth. (Not saying that fathers are not important or dont contribute - I know you do).

How did I get here today? Well  I got to the gym this morning, no workout partner today, sometimes have one, sometimes dont. When I dont have either one of my male workout partners with me, the ladies at the gym arent exactly very friendly, now know ahead of time, that I am one of the most approachable woman where woman are concerned - I have a true desire to better our species and will drop my entire workout to help another woman understand the weights section better. So I wanted to use the cable station today and two ladies were busy - but not with the cables, they were doing something with the stability ball and we do have a huge area for this facility - so I ask politely if they have quite a few more sets - they look across, roll their eyes at each other and decide to ignore me - ok so I’m a patient chick with some stuff and so I ask again - at which stage the really big one walks up to me and says very loudly ‘we’re busy ok and we’re done when we’re done’- before I could react, the gym manager who knows me from my regular attendance races over and tells them not to be so rude - so I really didnt need his help as I could have sorted it out myself but amazingly they completely change their reaction and eyes battering tell him they’ll be done in no time! At this stage I decided to just work out elsewhere and leave the negative energy with them.

So ladies I’m writing to this to hopefully influence even on one woman here today - we need to keep our hearts pure - we bring human beings into the world, what kind of creation do you want for the future? Do you want future mankind to grow up with resentment or would you rather pass on strength, security and compassion? We hold so much power and it starts with learning to treat each other with more respect, to be happy for each others successes, to learn from one another, to prosper one another - what we do today influences how our daughters get treated in the future and our sons for that matter.

If you see a woman you admire - then dont be nasty to her, just because someone chooses to take care of themselves doesnt mean that they are ugly vain people, maybe if you reconsidered your attitude you too could attract more of what they have - and just maybe if you gave them a chance they could become an incredible friend to you.

Wear a smile - its better than any lipstick or fragrance you could try to adorn yourself with. (Not that I dont love the girly things - I am true diva but the smile is applied way before the lipstick). Lets try to make the world an easier and better place for each other. I employ mainly woman - the reason I set out to do this was because I was on a mission to show woman that we have the power to enhance each others lives - so I support them with regards to furthering themselves in business and I inspire them to take care of their health, I’m not perfect but I think I can confidently say they will attest to this anyday.

Next time you see a another lady, return the smile or be the first one to give it - just because she smiles doesnt mean that she is going to take your man or show you up, everyone one of us woman has beauty that is most certainly incomparable to each other and trust me - the men that love you can see this. So start by learning to give yourself a whole lot of love first - but dont keep it - pass it on, we can all do our part.

There is greatness and amazing beauty in being blessed with womanhood - celebrate and embrace this and guys make sure to instill this in your daughters so that they too can live the fabulous life every woman deserves to.

I did my abs today and some calves:-

Hanging leg raises………………………………..
…4 sets of 20 really slow(used the ab slings)

cable crunches………………………………
……….45kgs x 6 sets x 16 reps

cable side crunches………………………………
…30kgs x 15 reps per side, 3 sets

stabilty ball crunches………………………………
.10kg plate in hand and back over the head 3 sets x 15.

jacknife………………………………
………………..3 sets x 10

decline roman twists with stick………………………3 set x 20

decline crunch with 3kg dumbell held at back of neck……………3 sets x 12

decline crunch with 10kg plate half reps…………………….3 sets x 12

roman chair raises…………………….3 set x 20 reps, 10 left and 10 right.

glute raise on back extension machine with 4kg dumbell between feet………..6 sets x 40 reps(killer but does wonders)

calves - seated………………………………..
6 sets x 45 kgs x 20 reps.

So my abs feel very shaky right now, certainly killed them today, woke up with a whole load of passion to release. love it. have an awesome weekend, stay strong and make a difference somewhere!

I would not change being a woman for anything in this world - I embrace the the entire concept of the power within a womans soul. I think woman are Gods greatest creation, this is not vanity talking - its the sheer concept how how each human being is brought into the world, truly unique that we has woman have been blessed with the responsibility of actually growing a person inside of us and that every emotion and substance we take in is passed on to another being - can you fathom the power in that? Its incredible - sure you need the sperm but thats where it ends really - from there on its your body as a woman that brings life forth. (Not saying that fathers are not important or dont contribute - I know you do).

How did I get here today? Well  I got to the gym this morning, no workout partner today, sometimes have one, sometimes dont. When I dont have either one of my male workout partners with me, the ladies at the gym arent exactly very friendly, now know ahead of time, that I am one of the most approachable woman where woman are concerned - I have a true desire to better our species and will drop my entire workout to help another woman understand the weights section better. So I wanted to use the cable station today and two ladies were busy - but not with the cables, they were doing something with the stability ball and we do have a huge area for this facility - so I ask politely if they have quite a few more sets - they look across, roll their eyes at each other and decide to ignore me - ok so I’m a patient chick with some stuff and so I ask again - at which stage the really big one walks up to me and says very loudly ‘we’re busy ok and we’re done when we’re done’- before I could react, the gym manager who knows me from my regular attendance races over and tells them not to be so rude - so I really didnt need his help as I could have sorted it out myself but amazingly they completely change their reaction and eyes battering tell him they’ll be done in no time! At this stage I decided to just work out elsewhere and leave the negative energy with them.

So ladies I’m writing to this to hopefully influence even on one woman here today - we need to keep our hearts pure - we bring human beings into the world, what kind of creation do you want for the future? Do you want future mankind to grow up with resentment or would you rather pass on strength, security and compassion? We hold so much power and it starts with learning to treat each other with more respect, to be happy for each others successes, to learn from one another, to prosper one another - what we do today influences how our daughters get treated in the future and our sons for that matter.

If you see a woman you admire - then dont be nasty to her, just because someone chooses to take care of themselves doesnt mean that they are ugly vain people, maybe if you reconsidered your attitude you too could attract more of what they have - and just maybe if you gave them a chance they could become an incredible friend to you.

Wear a smile - its better than any lipstick or fragrance you could try to adorn yourself with. (Not that I dont love the girly things - I am true diva but the smile is applied way before the lipstick). Lets try to make the world an easier and better place for each other. I employ mainly woman - the reason I set out to do this was because I was on a mission to show woman that we have the power to enhance each others lives - so I support them with regards to furthering themselves in business and I inspire them to take care of their health, I’m not perfect but I think I can confidently say they will attest to this anyday.

Next time you see a another lady, return the smile or be the first one to give it - just because she smiles doesnt mean that she is going to take your man or show you up, everyone one of us woman has beauty that is most certainly incomparable to each other and trust me - the men that love you can see this. So start by learning to give yourself a whole lot of love first - but dont keep it - pass it on, we can all do our part.

There is greatness and amazing beauty in being blessed with womanhood - celebrate and embrace this and guys make sure to instill this in your daughters so that they too can live the fabulous life every woman deserves to.

I did my abs today and some calves:-

Hanging leg raises………………………………..
…4 sets of 20 really slow(used the ab slings)

cable crunches………………………………
……….45kgs x 6 sets x 16 reps

cable side crunches………………………………
…30kgs x 15 reps per side, 3 sets

stabilty ball crunches………………………………
.10kg plate in hand and back over the head 3 sets x 15.

jacknife………………………………
………………..3 sets x 10

decline roman twists with stick………………………3 set x 20

decline crunch with 3kg dumbell held at back of neck……………3 sets x 12

decline crunch with 10kg plate half reps…………………….3 sets x 12

roman chair raises…………………….3 set x 20 reps, 10 left and 10 right.

glute raise on back extension machine with 4kg dumbell between feet………..6 sets x 40 reps(killer but does wonders)

calves - seated………………………………..
6 sets x 45 kgs x 20 reps.

So my abs feel very shaky right now, certainly killed them today, woke up with a whole load of passion to release. love it. have an awesome weekend, stay strong and make a difference somewhere!

I would not change being a woman for anything in this world - I embrace the the entire concept of the power within a womans soul. I think woman are Gods greatest creation, this is not vanity talking - its the sheer concept how how each human being is brought into the world, truly unique that we has woman have been blessed with the responsibility of actually growing a person inside of us and that every emotion and substance we take in is passed on to another being - can you fathom the power in that? Its incredible - sure you need the sperm but thats where it ends really - from there on its your body as a woman that brings life forth. (Not saying that fathers are not important or dont contribute - I know you do).

How did I get here today? Well  I got to the gym this morning, no workout partner today, sometimes have one, sometimes dont. When I dont have either one of my male workout partners with me, the ladies at the gym arent exactly very friendly, now know ahead of time, that I am one of the most approachable woman where woman are concerned - I have a true desire to better our species and will drop my entire workout to help another woman understand the weights section better. So I wanted to use the cable station today and two ladies were busy - but not with the cables, they were doing something with the stability ball and we do have a huge area for this facility - so I ask politely if they have quite a few more sets - they look across, roll their eyes at each other and decide to ignore me - ok so I’m a patient chick with some stuff and so I ask again - at which stage the really big one walks up to me and says very loudly ‘we’re busy ok and we’re done when we’re done’- before I could react, the gym manager who knows me from my regular attendance races over and tells them not to be so rude - so I really didnt need his help as I could have sorted it out myself but amazingly they completely change their reaction and eyes battering tell him they’ll be done in no time! At this stage I decided to just work out elsewhere and leave the negative energy with them.

So ladies I’m writing to this to hopefully influence even on one woman here today - we need to keep our hearts pure - we bring human beings into the world, what kind of creation do you want for the future? Do you want future mankind to grow up with resentment or would you rather pass on strength, security and compassion? We hold so much power and it starts with learning to treat each other with more respect, to be happy for each others successes, to learn from one another, to prosper one another - what we do today influences how our daughters get treated in the future and our sons for that matter.

If you see a woman you admire - then dont be nasty to her, just because someone chooses to take care of themselves doesnt mean that they are ugly vain people, maybe if you reconsidered your attitude you too could attract more of what they have - and just maybe if you gave them a chance they could become an incredible friend to you.

Wear a smile - its better than any lipstick or fragrance you could try to adorn yourself with. (Not that I dont love the girly things - I am true diva but the smile is applied way before the lipstick). Lets try to make the world an easier and better place for each other. I employ mainly woman - the reason I set out to do this was because I was on a mission to show woman that we have the power to enhance each others lives - so I support them with regards to furthering themselves in business and I inspire them to take care of their health, I’m not perfect but I think I can confidently say they will attest to this anyday.

Next time you see a another lady, return the smile or be the first one to give it - just because she smiles doesnt mean that she is going to take your man or show you up, everyone one of us woman has beauty that is most certainly incomparable to each other and trust me - the men that love you can see this. So start by learning to give yourself a whole lot of love first - but dont keep it - pass it on, we can all do our part.

There is greatness and amazing beauty in being blessed with womanhood - celebrate and embrace this and guys make sure to instill this in your daughters so that they too can live the fabulous life every woman deserves to.

I did my abs today and some calves:-

Hanging leg raises………………………………..
…4 sets of 20 really slow(used the ab slings)

cable crunches………………………………
……….45kgs x 6 sets x 16 reps

cable side crunches………………………………
…30kgs x 15 reps per side, 3 sets

stabilty ball crunches………………………………
.10kg plate in hand and back over the head 3 sets x 15.

jacknife………………………………
………………..3 sets x 10

decline roman twists with stick………………………3 set x 20

decline crunch with 3kg dumbell held at back of neck……………3 sets x 12

decline crunch with 10kg plate half reps…………………….3 sets x 12

roman chair raises…………………….3 set x 20 reps, 10 left and 10 right.

glute raise on back extension machine with 4kg dumbell between feet………..6 sets x 40 reps(killer but does wonders)

calves - seated………………………………..
6 sets x 45 kgs x 20 reps.

So my abs feel very shaky right now, certainly killed them today, woke up with a whole load of passion to release. love it. have an awesome weekend, stay strong and make a difference somewhere!

This week has got to have been one the most hectic recently, business and personally I feel quite exhausted and am looking forward to catching up on some good articles on BB. In the past when I’ve had days like this especially when it reached the end of the week, I would just throw my diet out the window - but for me that means total loss of appetite - yes I’m one of those, tiredness or emotionally exhausting days zap my appetite - I’ve come really far since then, I still managed this week to get all my meals in ate clean and I guess it comes down to staying prepared if you really want something bad enough. I’ve read lots of blogs where people say that over weekends its hard to control their eating habits - I think you have to make a conscious decision as to what is important to you and hold yourself accountable. Take responsibilty for your health - if you know you’re going to be in situations where you may be tempted, then try to eat a clean meal before so that you’re not so ravenous that you throw out sense and indulge in stuff that will just take you further from your goals. I think we all need a ltiile indulgence from time to time but if your goal is to have six pack abs then a clean diet is just not open to a whole weekend of splurging - so remember your priorities and stay prepared - pack a cooler if necessary, always keep some cashews in your car/bag - carry a shake if you must but if you train hard enough - its such a waste to throw that away just for a weekend of temporary tastebud satisfaction.

I had a focused work out today, wasnt really feeling my self but I still gave everything:-

Did my shoulders:-

pullups………………………7,5,5. (last 5 were shocking form!)

dumbell shoulder raises……………………10kgs each x 5 sets x 5 reps

side lateral raises……………………………..8kg
s each x 5 sets x 5 reps

bent over raises……………………………….8
kgs each x 5 sets x 5 reps

arnold press…………………………………
…11kgs each x 5 sets x 5 reps. ( This told me I could have done more weight on standard shoulder press)

front raises………………………………..
..8kgs each x 5 sets x 5 reps

upright rows………………………………….
..25kgs x 5 sets x 5 reps

plate on on end of barbell lift above shoulder……….12kgs x 5 sets x 5 reps per arm

shrugs……………..20kgs each x 5 sets x 5 reps.

That was my workout - my shoulders are getting stronger as Í’ve upped the weight but kept good form, see the 5×5 programme as great for breaking some weight barriers that may take more time if one sticks to an 8-10 programme.

Hope you and yours have an incredible day filled with happiness and laughter.

So my day started as a real emotional rollercoaster - much going on right now. Had to race off to court to represent a client I assist and a candidate I assisted. The client had a dispute with the employee and I sort of played mediator - had loads on my mind and was really battling to concentrate - anyway to cut a long story short, in the midst of this court battle I noticed that both client and candidate were getting really aggresive, it was a simple matter with no need for aggression - thing is that they both started proceedings this way and it seemed to just all go really wrong - so I drew closer to client and advised me very quitely that perhaps if he would reconsider his approach and take the emotional aspect of who can win this battle over what is good for evrybody at the end of the day maybe the candidate may become a little less hostile, I know at first he didnt agree with my tree hugging theories but then he slowly started changing his approach and at the end of this battle - the candidate withdrew the matter and the client agreed to cost incurred.

It got me thinking how often we can resolve conflicting issues with just a change in approach - body language speaks volumes, tone of voice is imperative in negotiating things in your favour. In the courts situation when the candidate saw the client with his aggressive posture and mean looking grin - he too immediately changed his whole body language.

Put simply - even with your loved ones - if you can manage to talk with love, respect, humour - this is how they will reciprocate - but often we are so riled up in who is right and who is wrong that we go way beyong ever achieving the desired end results by our own doing. 

In times of stress, be cautious to act impulsively - detach yourself emotionally and weigh up pros and cons - if the stresses of life are interfering with your fitness life - take a step back and re-evaluate how to reapproach your situation instead of impulsively giving up on your goals.

The way to always stay in control of emotions is to not be influenced by other peoples actions - to a certain extent we cant help this - human instinct is to react - but if you have a boss that drives you up the wall or a partner that is not addressing you the way you like - try a different approach - step away and choose to not be influenced by any negative mood. Stay mentally strong by constantly wanting better for your life and dont let anyone interfere with you getting just that.

I had an hour to work with today - so raced to the gym in stillettos and got my gear on and di my bi’s and tri’s - this is one of my favourite workouts and I hate to not have time on this day..

started with 3 sets of dips - 10 reps

barbell curls…………………………..25kgs x 5 reps x 5 sets, 30kgs x 1 sets x 2 reps.

seated dumbell curls…………………12kgs x 5 sets x 5 reps

standing dumbell curls……………….13kgs x 5sets x 5 reps (I dont think I used the best form)

one arm preacher with dumbell……..9kgs x 5 sets x 5 reps per arm

behind the head rope extensions………..30kgs x 7 sets x 5 reps

tricep kickbacks……………………………9k
gs x 5 sets x 5 reps per arm

dumbell pullovers…………………….17kgs x 5 sets x 5 reps

21’s……………………………….15k
gs x 3 sets

So that was it, rest was minimal but great workout.

Thank you all that send me pm’s about the blogs, I know that I havent responded to everybody but I’m getting there, I really appreciate it and hope only to bring smiles to your faces. Hope you’re all having a fabulous day!