Thursday, October 11

545a-2 fried eggs, 5 chicken sausage, 2 sl bacon, micro cake, c reg, supps
7a-almond milk latte w/ cinnamon
10a-2 bacon dates, 2oz almonds, Americano w/ SF syrup
12p-personal training
130p-6oz chicken, c spaghetti squash, can DCC, supps
215p-7.5oz can DC
630p-salad w/ oil & vinegar, c cauli-browns, 5 bacon dates, few Heatherbars, supps
Throughout day-3 quarts water

Sleep: 8.5 hours in bed, 9p-530a. Solid. Bliss.

Body: PM pulls 2x5.

First off: Left hip is aching. Bottoms of feet hurt. Shins hurt. Go to hell, taper week! Biggest mind-fuck evah.

But good once I was moving more, and session felt excellent. Easy peasy. Left glute a little weird again late in day.

Brain: Doing pretty well. Heather made me special treats for this weekend. So delicious. Love.

Got to see the hubster yet again this morning. After I left him alone to fully wake up & stop being cranky, it was nice to chat with him.

Hectic day at work and semi-frustrating, especially a minor-but-last-minute payroll crisis. But I survived and got out on time and am ready for vacation!!

Once home I was quite snacky due to Heather's tasty treats. After an overly snacky morning besides: ARGH again. Oh well, I shall be fueled to RUN!!

Eat foods that make you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.

Exercise. Work hard, but more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.

Recover. Devote as much effort to recovery practices as you do to exercise. This is not optional. Most fall miserably short in this category.

Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summer.

Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above, and is perhaps the most important factor (after nutrition).

Do this, day in and day out, for years and years and years, as consistently as you can.

-Whole9 blog post

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