Communication

One of the things i am currently focusing on is to improve my communication skills, so I thought I would share here.

There are 5 types of questions to increase understanding: description (what happened?), cause ( why happened?), best case(what do you want to accomplish?), possibility ( what if...?), and contribution ( how can i help?).
Don't show off, show interest.

5 steps to building relationships
1. Set people goals
2. Learn what others want and help them get it
3. Let others help you
4. Make introductions
5. Do a weekly relationship review

Hope these brief tips are helpful, however, I must be off on an adventure now

Good morning!

I am back and will post content this coming week.
Go enjoy the outdoors!

Selina

so yeah.....that happened. the gladiator assault challenge in lake geneva, wi. my boss wanted me to do it with him. eight mile course with thirty obstacles. i don't really run, but did my best. took just under three hours.

nothing too special as far as my normal training for this past week. almost hit 150 on the bench, if we would've had me try the 145 first, i would have gotten that. everything else is going well.

the shoulder pain i am intermittantly expriencing seems to be a partially torn suprispinatus say my chiro. the thing that pains the most is holding the bar to squat. lots of prehab, ice, lacrosse ball rolling, and tiger balm.

as far as work goes; it is the last easyish week before reset starts next week and i am still having staffing issues, tho i do have a couple of leads finally.

wendy is settling in well at school so far. i have made it thru my second PAT meeting. hot topics tonight were bullying, busing, fundraising, PBS incentives (a good behavior thing) i had brought up at the last meeting that we should not reward kids with food as they are not dogs and it is actually being followed up on. yay!

tomorrow includes not working, deadlifting with my trainer, and getting a massage.....and watching the food as i am trying to cut a bit before my meet....just gotta listen to my body and eat when hungry and i should most likely cut down on the quest bars...

dont forget to be awesome every day

subscribe to my you tube if you want
my youtube channel. mostly training right now. trying for one a week

ok. here goes my update for the week. sunday was technically a rest day, but my daughter and i walked to and from the farmers market, about a five mile walk. i ended up carrying kitty litter home the last mile. fast forward to monday morning, where i had an unbelievable amount of pain in my hip flexor when even trying to walk. now, i have an incredible high tolerance for pain, my chiro even says so. needless to say, squatting on monday was a no go, so we benched instead. it went incredibly well, even with my lack of leg drive. hit a 5x5 at 115, baby gainz....ended up doing deadlifts on tuesday, nothing remarkable there, just explosive day. bar moved slower than i would have liked and deficit deads were a no go. decided to rest on wednesday, as all of us managers in the area had to go do a demo reset at another store for ten hours, at least i got a steak dinner out of it.

woke on thursday pain free. no idea what happened, but there you go. squatted with my awesome trainer and managed two singles at 250 for depth! i will get back to that 315 and get it deep enough!

friday's training went well also, shoulders and tris you know. knocked out a 145 on the cgbp!

today, rest day. i actually rested except for work. did some baking this morning. here goes the ideas.

breakfast muffins: 1/4 c oats, fill muffin tin spot with egg whites. cook them at 350 for 30 min

protein cookies: few dark choc chips, three scoops casein, about a cup of egg whites, stevia, cook at 350 for ten min or so

also made some cold pasta salad stuff: noodles, evoo, parm cheese, tuna, broccoli

that's about it....max deads coming on thurs, should get a video up to my channel late this week hopefully too.

intro

ok, so i am going to try this blogging thing on for size as my facebook posts are just getting to be a bit much and they are very unorganized.  first, a bit about me...

my name is selina and i am mom to a wonderful eleven year old daughter named wendy who just happens to have high functioning autism and adhd. she started middle school last week (where has the time gone). my husband is brian, computer geek extroidenaire. my top weight was two hundred seventy pounds! i obviously dealt with disordered eating. when my daughter was born, i decided to just stop being so unhealthy, so i did what most do this day and age: at home workout videos, tracking what i ate, and undereating....a lot. i tend to have an obsessive personality type. i joined a gym when i got down around two hundred and pretty much cut out the videos in favor of beginning some basic machine based lifting....and too much cardio and not enough food. this went on until about the middle of last year when i decided to hire a trainer after having gotten a promotion at work.  i eventually got down to about 137, but had gotten too obsessive with it again, under eating and over cardioing. my body fat percentages were staying about the same

this past spring there was a local push/pull meet at a gym. we decided that i should do that since i seem to like lifting more than anything else. i did it, and am now hooked. august 24, i did another push/pull meet and october 26 i have a full powerlifting meet. i still have a wonderful trainer and am following the cube method to keep myself from doing too much, but still progressing. my weight is now closer to 158, but most of that gain is muscle and i am ok with that. i am working on the balance thing you see....

training schedule is usually as follows

monday squats
tuesday bench
wednesday cardio/conditioning
thursday deadlifts
friday other usually shoulder based
saturday cardio/conditioning
sunday rest

thank you for bearing with me, this is my first attempt at this. i may be adding some easy meal ideas and such also in the future.  i have a facebook, feel free to follow me. i log my workout specifics on fitocracy, it is awesome, you should use it too https://www.fitocracy.com/profile/SelinaPedersen/?feed .  i also have a youtube channel, started to video my workouts to check form and decided that i may as well upload them. http://www.youtube.com/user/selinapedersen

my daily food intake is roughly as follows

protein 225
carbs 120
fat 55

total calories are at about 2000, more on squat and deadlift day around my workout

later peeps!