Well more than one because that would get repetitive during a 30-45 minute workout! 
I have playlists. All are filled with upbeat popular music.
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I enjoy so many kinds of music, it’s hard to pick a song. My shuffle has 3 hours of music that has been played over and over and over. I don’t think I’d changed it in years. It’s mostly 80s rock, but I confess I even have some Taylor Swift in there. If I had to pick one, it’d probably be Enter Sandman - so you can probably guess where I went to school/football games…
Today, I had the best stairmonster session/run that I’ve had in a couple of weeks. My stairmonster has been VERY weak lately. It was nice to see an uptick. (I blame the grass pollen.) Then it was Legs. Hard to believe I’m about halfway through Phase 2!
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When I’m at the gym and I’m able to control the music (Spotify), I’ll rotate between both modern and 90’s rap, rock & metal, EDM, and various groups that enjoy.
Heck, last week I put Neil Diamond on just to hear Sweet Caroline during my core work at the end of my workout. 
At the moment I’m trying to do several things at the gym. I started a new strength cycle called the “Texas Method,” while also doing my normal CF program and also prepping with weigh vest for the Murph on Memorial Day.
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At one point I had a playlist called “gym”. The idea was fast loud stuff:
Against Me, Gaslight Anthem, Dropkick Murphys, Bob Mould, Replcements, etc.
We definitely have a a Friday spot now as well as our Sunday spot. Great beer, great wine and really good food. It is the place I’ve mentioned before that is 2 miles home and and where from 2-4 miles there depending on which streets we take.
Last night we just did 2 each way
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My gig is running while listening to podcast (in one ear). Someday I may try music.
We are on a US road trip, visiting family in different places (but staying in hotels). After 10 days with LOTS of car time and no exercising, I had a 5k run near the ocean. It was cool and breezy, but oh so nice to get out and Do It.
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Sort of funny day. Because of coaching I’m north of 10K steps but feel like I didn’t really do anything
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I took Friday completely off. Mainly because Saturday’s are generally really looong workouts, typically between 2-3 hours.
Continuing with a new strength cycle today, I worked up to heavy single set of 5 reps (1x5) back squats. Power cleans were next and I worked up to heavy set of triples for 5 sets (5x3).
The HIIT was a workout called Cindy, but the pull-ups were performed strict. No kipping. “Strict Cindy” is a 20-minute AMRAP of 5 pull-ups, 10 push-ups and 15 air squats. However, since I’m also prepping for that Murph, I did it all with the 20 lb weight vest. 10 rounds is the goal without the vest. And I did 12 rounds with a couple pull-ups into the 13th round. All with vest. So I’m I think I’m pretty close to being ready.
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I haven’t posted here in awhile but continue to run, walk and practice yoga. I’m having trouble staying motivated to do strength classes and I need to get back on track with that this week.
Ran my first “live” race in 14 months yesterday. It was a Mother’s Day 4 Miler. There are normally about 900 or so there but about 250 chose to run live (there was also a virtual option). It was nice to be in a smaller race (easier parking and easy to meet up with my friends). They had good protocols in place. Just good to be back doing something that felt “normal” to me.
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At WW calls they keep recommending the fitness components built into the app, one if which is FitOn which is also available standalone. I had been resisting for quite a while doing the workouts via the app because I didn’t have it set up to cast to my TV and I really dislike doing workouts from the phone screen or even the tablet.
I finally caved and decided to look into it more this week as the meeting theme is strength training. There are FitOn challenges and I thought that might be fun. So I got it set up to cast from my phone to the TV, still working on the tablet.
I joined a “toned arms” challenge and did the first workout today. It was only 10mins but included a lot of isometric holds so it was pretty tough. I will continue with this challenge and maybe do more and maybe do other workouts from the app. I have been really slacking on the upper body stuff which I did somewhat in the winter months but have skipped so much as a lower priority to walking and outdoor things.
On the good news, the step ups to my dock are definitely easier. But with more people at the beach I can see needing to skip it more days than in the less nice weather.
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I went in for the DXA scan affiliated with my workout classes, and my trainer was so happy for me. Since my last scan in October, I’ve lost 7.6 pounds of fat, most of that in my trunk, which is where i carry my weight. I’m two standard deviations above the average for my demographic in bone density so yea!
My lean muscle mass is about in the 65th percentile so that’s good, but my visceral fat also is high. Oh, well.
One thing she said that I never thought of is how when you are heavier it’s like constant weight-bearing exercise. I guess that’s one reason why you see thin older women breaking bones – they aren’t keeping up the weight work so their bone density suffers. Really drove home the importance of weight-bearing exercise. I am going to search for weights in between my 12s and 20s. I only use the 20s for chest presses and then one for something like a goblet squat, but I could certainly use 15s or 17s when 12s are too light. I assumed that weights were still difficult to find so hadn’t tried.
She’s given me a weight-loss goal that feels difficult when you hear the number but really isn’t when you break it down to two pounds a month. lol I told her that I should’ve scheduled this before Mother’s Day because the weekend went a little off the rails. And tomorrow I get on a plane for the first time in forever to see my kids. By the time this visit is down I might need to lose an average of three pounds a month. 
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Thanks for the reminder about weight bearing. I used to do lots of stairs, but I’ve been more focused on cardio lately.
Still usually do some combo of indoor/outdoor cycling, walking/elliptical, and rower most days, and often just a few minutes of light weights sometime during the day.
My rowing is getting better, and I’m getting a better workout from it than I was initially.
Today I haven’t accomplished much overall, but I did bike for 90 minutes, row for 25 (5000m), and do the elliptical for 30.
We’ve said even if we don’t use the equipment we’ve recently purchases much post-COVID it has certainly helped us stay in shape these last several months.
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You’re starting to sound like me now. A 10-minute/2,000 meter pace isn’t too shabby all by itself. Nice!
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Ran 3 times (5k each) near the shoreline during our 7 day vacation stay here. It was WINDY as heck, so I am proud to have persevered. Yes, I consumed plenty of fried seafood and alcohol while here too, but that I would have done with or without the running.
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I walked 6.09 miles today, instead of 4.2, to try and make up for making and eating lots of cookies. I also did 20 minutes or so on the rower.
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Practice and evening meetings meant that this week wasn’t great again. I had good Monday/Tuesday exercise numbers.
I went to the office for the 1st time since September (just for an hour) and ended up grabbing 2 slices for lunch from my favorite pizza place near the office. They were as glorious as I’ve mythologized in my head for the last year. I will have to work them off this afternoon
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Last week -
the bad (or less good than average)
- I just barely it my 50km goal in Pokemon for the week, I usually hit this with ease
- I went over my ww points for the week, but I had been doing this a lot until I changed a setting to be more aware of it. I had stayed in the range the previous two weeks and the overage wasn’t terrible
the good
- great active weekend- biked on Sat and kayaked on Sun. This is partly why the walking numbers weren’t so high. My ww activity points were very high. Only a little sore in my legs
- weight still in good shape, up a bit for my Sun weigh in, but overall trend is steady and a little downward, which is my goal
- started doing an arms challenge on fit on integrated into the ww app which adds the accountability.
- as I start wearing shorts I find the ones I bought a month or so ago are looser than ideal, but I am very happy with how I look. I need to buy a new swimsuit or two soon. Since I like rewards I am about 4lbs away from the next ww charm which I’ve had as a possible goal for when I need to go back to the studio to weigh in officially.
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@jackief – seems like the good outweigh the bad
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I’m not sure why I’ve been so lazy to post. Today was day 46 I believe. It’s the last week of Phase 2. I’m ready for phase 3 for sure. I’ve enjoyed phase 2 more than the other times I’ve done the program, but I’m ready to move on. Today was cardio core, so I really did do my own thing - short run/long stairmonster session followed by a core video and then a lot of stretching/yoga work. My big smile during the last week was that I was able to get my foot (on my knee surgery side) high above my knee for tree pose. Pre-surgery it was not a problem, but it’s take several years to get back to this point. My flying pigeon was also good today. My other arm balances, not so much.
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Similar story for me last last week, with higher weighting to "bad’ bullets…but fun with family and friends on vacation made it worthwhile 
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