Tips I’ve Learned Along the Way

1. Always, always, stretch & warm-up before your Get on the bike for 5 minutes and do some light DB exercises for the body parts you are going to be working. Also do some leg extensions on leg days to warm up your knees. Trust me; it helps as you get older.

2. Focus on a goal and stick with ONE If you ask 5 people their opinion about a workout program or meal plan, you will get 5 different answers. Consistency is one of the key ingredients.

3. I know everyone says it, but if you are competing you need to practice your Start off with a 10-minute session practicing your quarter turns and/or poses. Then increase your time each week by 5 minutes. The easiest time for me to practice my posing was after my workout while I ate/drank my post workout meal. Have someone who knows critique you so you can make changes. You may not realize that you are irritating the judges by bobbing your head or running your hand up and down your obliques (I have seen both).

4. Be confident. Don’t have self-doubt and constantly compare yourself to Believe in yourself and focus on the hard work you have put into your weight loss or competition journey.

5. To gauge progress in your weight loss journey, use 3 numbers - yes the scale, but also buy a caliper & test your body fat, and use a tape measure for a few hip & stomach Once a week or every other week is sufficient. When you see the changes in your body and/or your numbers, it is very rewarding.

6. If you are a competitor, thinking about competing, unsure of a certain method, need a workout program, not sure which organization to compete with, or wondering which bodybuilding show to compete at, please please do not hesitate to reach out to me. I can be reached at thetototalnutrition@ yahoo.com.

The No Nonsense magazine used to have a tagline, “Amazing Transformations”. As a lifetime fitness learner and expert, I don’t have a huge transformation story to talk about, but I can tell you how I maximized my fitness level at the age of 40. Since my 40th birthday I have won overall at the OCB Pro Bowl in Professional Figure and 2nd at the prestigious OCB Yorton Cup in Professional Figure. I try my best to lead by example, and I’m a true believer that longevity in the sport of bodybuilding is increased by being steroid and drug free. It can be done and you can meet your desired goals through simply hard work and balance.

I lifted some in high school and as a college basketball player in the late 90’s, but not consistently until 2012. I was inspired seeing my husband compete and attending various shows with him. As a busy professional at the time and a mom, I did my first show while my husband was deployed with the Army. I won overall Bikini in my very first show. The prep was the hardest ever and I was so burned out after the show that I put on 15 pounds within a couple weeks. When you spend months focused on a big goal and invest your all, it can be an empty feeling when it’s over. Now, I have a better understanding of myself emotionally, mentally, and physically, so I am able to find balance after a competition.

Before I tell you about my diet and training, I’d like to leave you with this thought. You must have a goal. No matter how much you know about nutrition and training, your body will not take you there unless your mind has the destination. Goals bring an extra level of dedication and intensity.

Diet

In my very first competition, my diet consisted of 99 percent lean protein, starchy carbs, and green vegetables. As the first prep is always the toughest, I also suffered from many cravings due to not having essential fats in my diet.

Now, the focus is on whole foods, but supplementing protein powder for convenience. I cycle starchy carbs including them with most of my meals on some days and only before and after training on other days. On the lower carb days I will add in whole eggs or other forms of good fats like almonds to replace the calories. Carb cycling not only gives you a mental break, but helps bump up your metabolism.

My favorite starchy carbs are sweet potatoes, rice, and oats. My favorite protein sources are egg whites, 99% lean ground turkey, or chicken, but I also eat fish.

The meal plan below is a typical day for me:

I am a wife, a mother of 2 children, and work full time. I live in Lake Charles, Louisiana; enjoy getting my hands dirty, being outdoors, doing yard work, and helping my husband with his crawfish farm. I have a very busy life, and have to manage my time well, but still am able to get a gym workout in 5 days a week, eat healthy and compete on stage.

I grew up seeing my parents take care of themselves. My father played just about every sport there was – football, basketball, soccer, golf- you name it- my dad played it. When I was growing up I watched him run in many local races. My mother went to the gym regularly and took my brother and me with her. Being healthy, active, and the best version of you- is how I was raised.

When I started working out, I knew my way around the gym from going with my mom as a kid, but didn’t really know exactly what to do. I wanted to build muscle in some areas and reduce fat in others. I also didn’t know much about clean eating. I just ate everything no or low fat. I started watching others and asking what muscle groups a particular exercise was targeting. I started writing up my own workout plans to follow, focusing on certain muscle groups. I subscribed to Fitness magazines and would read them cover to cover. I’d get ideas for what to do in the gym and also write down healthy recipes and meal plan ideas. I began reading up on nutrition, what foods do for your body, researching what other females with close to my body type were eating to look and feel the way they did.

Here’s what didn’t work:

Restriction. I would cut way back on calories- whether it be no carb, no sugar, no fat, etc. That never worked for me. It might work for a few weeks, I would drop weight, but it all piles back on, because this type of diet is not sustainable. You need to find a “diet” that works for you, and that you can follow for the long run. That is when the results will come and stay.

Here’s what worked:

A balanced meal plan. I tracked macros for at least 2 years. I had targets for my total calories, proteins, fats, and carbs set and I would eat to hit those targets. 80% of my foods were “clean” and 20% whatever I wanted as long as I hit my macro targets. Eventually it got to where I didn’t have to track macros. I just knew what foods to eat more of or less of.

Presentation tips

Practice posing, wear your competition heels around the house. Get comfortable in them! Practice in front of a mirror, but also not. You won’t be looking back at you on the stage, you need to visualize people, the judges looking back at you. Smile the whole time, even when you are waiting to go on stage, you are being judged before you step on that X on the stage.

Closing Thoughts

If you compete, have a plan of action for after the show. Yes, enjoy a meal that evening and the next day. But get back on your plan Monday. Don’t drastically cut cardio or change up your meal plan. If you are not going to compete for a while, you should still slowly transfer to your off season meal plan.

The Monday after a show, I jump back on a meal plan that is very close to my precontest diet. If you were doing 1 hour of cardio a day, you don’t want to up your calories a ton and stop cardio, you will gain bad weight quick.

Remember if you chose to compete or not- it’s always “you” vs “you”. If you just want to lose weight, this is YOUR journey. Do not compare yourself to anyone. When it is time to compete, step on that stage, if you gave it your all, and did YOUR best, then you won. Just compete against yourself, always striving to be the best version of yourself.

I never would have thought that being hit by a car at 20 years old would be a blessing in my life. It was a sunny January afternoon in 1997 when I was crossing the street from my office to the post office as I did most days, but this day was different. A car ran a stop sign and hit me head on in the crosswalk. The car stayed at the scene thankfully and called 911. At the hospital, I found out that I would need reconstructive surgery for my knee. I had to go into physical therapy for almost 4 months to build enough muscle to even have the surgery. The doctors told me after the surgery I would have tremendous atrophy in my leg and needed to build  it up as much as possible before the surgery. They were right. I looked like a peg-legged pirate after surgery with one leg down to the bone and the other with normal muscle tone.

Something changed forever in my life during the 6 months I spent in post- surgery physical therapy. You see as a child I was tormented for my weight all through school, especially in junior high. I didn’t know how to eat healthy or exercise so I just stopped eating. I was so embarrassed and ashamed of the way I looked.

When I started to lift weights for physical therapy, I started to see my body change. I felt healthier and stronger. After being someone who battled weight gain my whole life while using unsafe methods to lose weight including anorexia and bulimia, I finally saw things differently. I decided to join a gym after I completed my therapy. I started to read Muscle & Fitness and Oxygen to learn new exercises and nutritional plans. I was teaching myself how to be healthy.

Four years later I was on stage at the 2001 NPC NY Metropolitans in NYC as a middle weight bodybuilder. I went from a girl who was ashamed to wear a dress to a woman who was proud of her physique and not ashamed to be in front of a theater full of people. That was it. I was hooked on the lifestyle. I continued to train but did not compete again for many years. I took time away from the gym and had 2 beautiful kids Justin (2007) and Madison (2009).

In 2013, I was finally able to join a gym again. Two years later an amazing thing  happened as I was prepping for my first NPC Figure show. A few weeks into my prep I met a guy on the bicep curl machine and we started chatting about competing and training. About 4 months later I was onstage at the NPC Metropolitans and that guy who I was chatting with became my fiancé. He proposed to me the night before the show. The next day I placed top 5. It was truly an amazing 24 hours.

In closing, I look forward to many more years of training and living a healthy lifestyle, and hopefully one day maybe getting to share the stage with not only my husband, but also with my kids.

I have always been passionate about health and fitness, starting as a young girl with dance and gymnastics. I loved gymnastics and for a long time one of “my big regrets” was quitting “too early” when my classes stopped being fun. I played softball, had a short stint of cheerleading, joined a gym and just worked the machines with no specific goal other than enjoying it and “trying to manage my weight.” Kickboxing and Muay Thai (1st torn ACL; left knee) in graduate school was what turned the corner for me into training for athletic performance and competitive athletics. At that time, people would ask what I did for weight lifting, and I didn’t, it was just hours training in boxing and kickboxing. I started running, too, as I needed interval and endurance training for multiple rounds of kickboxing. While training kickboxing at Gainesville Dojo my sensei said that with my muscle structure I could do bodybuilding. I laughed, thinking you needed to be huge for bodybuilding, not knowing anything about the sport.

In 2005 I suffered a minor whiplash that landed me in months of physical therapy. I’ll never forget the physical therapist telling me, “Despite all that you do, you have a weak back.” She gave me a home exercise program to continue strengthening my back and that was the start of my serious weight training.

I was now on clinical internship (for a PhD in health psychology), in a weight management center and I started learning about nutrition and meal timing. I continued to lift and bodybuilders started telling me I could probably enter a bodybuilding show if I just leaned out a bit (2008). That year, with the generosity of others’ time and expertise for training and prep, I entered my first bodybuilding show, just to do it. I entered the INBF Monster Mash in bodybuilding, figure, and Ms Fit Body; placed top 5 in all categories. Afterwards, I resumed running and ran several half-marathons, lifting weights only to maintain my muscle and strength while I focused on distance running.

Fast forward to 2012. I wanted to compete again. Recently returning to Charleston, SC where I spent a year for internship, I started learning more about the different divisions of NPC competiiton. Combining my newfound love of weightlifting and strength, and my “regret” of stopping gymnastics (with dance and yoga moves in my repertoire); I sought out my coach and started training for the Fitness Division. I competed in the Women’s Physique and Fitness divisions, placing top 5 for both. Later that year I tore my other ACL while unpacking from a recent residential move. One of the medical team members recommended that I try Beverly International to aid in my recovery. I started with Glutamine Select for the purpose of healing from the trauma of injury and surgery. I then added Quadracarn for muscle maintenance and circulation benefits while in grueling rehab for 10 months.

Day one of physical therapy after my ACL reconstruction surgery (July 25, 2013), I was asked what was my goal. Without hesitation, I answered,
“Tri-fitness Challenge in Tampa, FL; May 2014 and return to the NPC Fitness Division that season as well.” Ten months of hard work in PT, Beverly International supplements, and following an anti-inflammatory diet; I achieved my goals with flying colors. I competed in Fitness in 2014 qualifying for nationals, and competed in the NPC Jr USA National Championships 2015. I retired fitness that year (at 40 years of age) to fully focus on the Women’s Physique Division (WPD). My body and work schedule needed a break from the extra hours of training required for fitness (dance, choreography, and gymnastics in addition to lifting time).

Since 2016 I have competed in WPD at the regional and national level. I’m a natural athlete and have continued to use Beverly International supplements as my constant mainstay since 2012. In terms of rankings, one could say my peaking moment was receiving 3rd place in 2017 at the NPC North American Championship; and it was indeed a very proud and excited moment. My prep was the best ever. I felt strong, happy, and maintained a reasonable work-life balance. My physique ended up better than I had ever thought it could. I had been dreaming, believing, and hoping to win a national show. I was initially disappointed with the standings, but then quickly focused on how proud I was of me. I am, and will always be the little peanut, even amongst the peanuts of 5’2” and under; and that is okay.

In Closing

I love training, I love seeing what the body and the mind can do, the transformations and changes just from changing nutrients; and above all being consistent and persistent. I take it year by year, taking stock of how I am doing mentally, physically, socially, and occupationally. There is a time and a place for everything; and no one can do it all, all of the time.

In addition to my academic credentials and clinical experience, I am also a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association.

If you would like help in pursuing your fitness goals in health and wellness or athletic performance, please contact me a optimalfitnessandperformanceconsulting.com.

I have always enjoyed fitness, but it was mainly cardio and only occasionallylifting a light dumbbell. After having my first son in 2012, I decided to get my body in shape. That’s when I discovered weights and fell in love with them! My body started changing, I finally began to see some muscle tone. For years I would scroll through social media, jealous of the women who were on stage and wishing I could be like them.

In 2015, while I was very pregnant with our second son, I expressed my desire to compete to my husband. Without hesitation, he encouraged me to go for it as soon as I could after having our baby. So in 2016, I competed in my first show. (I went to a show in a different state so no one would know me). I placed and since then have fallen in love with the sport. I love the idea of working on becoming a better me and seeing the results! My latest competition was May 4, 2019; I competed in the Indiana Muscle in Evansville, IN. I placed 3rd in Masters, 2nd in Bikini Novice B, and 2nd in Bikini Open B.

When the word got out that I was a competitor, women began asking about my workouts. Throughout the years my husband and I had turned half of our basement into a home gym. With both of us working full time and having two small children, going to a gym was not doable. So I thought, "Why don't I start training women here?" I trained my first group session on January 3, 2017. I only had a few women in the beginning, but I absolutely loved it! Soon after, I became a certified personal trainer. My clientele has grown thanks to word of mouth, and I now have 50+ clients. The past two years I have been working full time and running my fitness business part time. After a wonderful 13 years working in radiology, I resigned in May, 2019 to focus on my growing personal training business. It brings me so much joy to see the women I train become more confident, stronger, and learn to live a healthier lifestyle.

My classes are strictly strength training. I have found that most women do not feel comfortable lifting weights in the gym and will just go to the cardio machines. My goal is to educate them on what to do and give them the confidence they need in order to achieve their goals.

I thank God daily for blessing me with this opportunity. I preach to my clients, fitness is a lifestyle, not a seasonal hobby.

In the remainder of this article I will discuss my own personal competition training, diet and supplement programs. I hope that you will be able to incorporate them into your own physique improvement plan.

Training

I wake up at 4am every day to get my workout in. It is important to have that time to work on becoming a better me. Plus, I sleep better at night! Here’s a workout that has given me great results!

Monday:back

Tuesday: Glutes and Quads

Wednesday: Shoulders

Thursday: Triceps and Biceps

Friday: Chest and Core

Saturday: Shoulders, Glutes & Hamstrings

Sunday: Rest

Cardio

Off season I do cardio 25-30 min 2-3x a week. During competition prep I will spend my lunch hour getting it in. I do walking on an incline or the elliptical. I have found that strength training is what gives me the best results. When I used to concentrate on cardio and restrictive eating, I had little results. Speaking of eating…

Diet

I track macros, and I love making my meals healthy, yet fun. I allow one cheat meal a week, and I drink at least 1 gallon of water a day. Meal prepping is so important to me! Every Sunday I prep my foods for the week, and it helps me stay on track. Consistency is the key, and I train and eat well all year round. Here’s a typical pre competition diet day.

Meal 1: 30 grams old fashioned oats with 1 scoop UMP Cookies & Crème (optional add 1/4 cup blueberries)

Meal 2: 1 cup egg whites, 1 whole egg, handful of spinach plus 3 slices turkey bacon, and 1 slice Ezekiel raisin bread toast

Meal 3: 4-5oz lean ground turkey, 130 grams sweet potatoes, 85 grams steamed Brussels sprouts, and 50 grams steamed asparagus

Meal 4: 2 rice cakes with 2 tbsp natural peanut butter or a honeycrisp apple

Meal 5: 4-5oz chicken breast, 1 cup steamed veggies, 40-50 grams avocado and either 1/2 cup rice or 65 grams potatoes

Meal 6: Protein shake using 1 scoop UMP Angel Food Cake, 8-10 oz water, handful of ice, and 4-5oz frozen strawberries

UMP Protein Waffle

Here’s one of my favorite recipes – and it’s good off season or pre-contest.

• 1 scoop UMP Angel Food Cake
• 1 whole egg
• 1/4 tsp baking soda

Add a small spoonful of unsweetened applesauce or a splash of low fat milk.

Mix really well with a spoon. The mixture will be a small, sticky blob, but after you place it in a heated waffle maker it expands into a nice waffle!
I sometimes add fruit to my mixture. Make sure the waffle iron is well heated and sprayed with a nonstick cooking spray before you start!

In Closing

My advice to those who are wanting to compete is to know going in that the last few weeks of contest prep are mentally and physically tough. Also make sure you are ready for the self-discipline to be patient and trust the process. Finding time to get all of your workouts and cardio in while having a family and working can be tough. I recommend giving yourself one hour a day to dedicate to your training. As prep goes along, the cardio increases, and that is when I would squeeze in what I could during my lunch break or just 20-30 minutes at night.

Finally, my health is very important to me. Cancer runs strong in my family. I lost my mom to ovarian cancer. I know that to keep my body healthy, I have to make it a priority to take care of myself. There is no excuse to not move your body and eat well. If you feed your body crap, you will feel like crap. Besides maintaining a healthy diet, I fuel my body with Beverly supplements. I am a huge fan of the Beverly products because they are natural and they have really helped me achieve my goals.

I know that most women are busy with work, family, and just life in general. I am here to show you that you can make time to work on a better you. I offer online personal training to those who are not able to attend my classes. My contact for online training is susanramseyfitness@yahoo.com.

I’m not the typical fitness bodybuilder you usually read about in this magazine. But, I am a competitor who trains and focuses on my diet (including using Beverly International supplements) every day. My competitive focus is obstacle course racing (OCR). Several years of hard work, blood, tears, and a lot of sweat culminated in a great 2018 racing year. My biggest highlight was placing 3rd in my age group at the Spartan World Championship race in North Lake Tahoe, CA. I also took 2nd in the Spartan North American Championship, as well as placing 1st in six other local and regional races.

A bit of history

I’m an average busy working mom. I work a full-time office job with a 45-minute commute each way. Like most moms, I am pulled in many directions – there’s always something going on at school or the office. I try not to let my passion for fitness take anything away from my family, but I still feel a little bit of guilt for taking time to achieve my fitness goals. To compensate, I do almost all of my training during my one-hour lunch break at the office. Since my time is limited I make every lift and every mile count. My lunch workouts are absolutely priceless to me. They have made me who I am today in the fitness world. (So, if you are reading this mom, and have an hour lunch break, you can do it too.)

Lessons from the Treadmill

I started out as an absolute beginner. So, I will share some tips that I have learned along the way through trial and error. My fitness journey started in my early 20s. I’m just 5’ tall and I was worried that keeping weight off would be a struggle as I got older. So, not having a clue as to what else to do, I joined the YMCA and started running on the treadmill during my lunch break. I worked up to 3 miles nearly every day. I must say, when you run that long on the treadmill… you have lots of time to think. I began to focus on getting just a little faster with each run. I took things very slow. Each run already felt hard and I wanted to be careful not to burn out. I focused on breathing - keeping my head up and chest open to maximize my lung capacity. Little did I know I was perfecting my running form at the same time. After all these years, I give much of the credit for my running success to these early treadmill workouts. They taught me to be consistent and keep pushing when things get really tough. I still use the treadmill nearly every day.

My Introduction to Weights

Within a blink of a few years, my girls were born and my fitness journey was put on the back burner. I wanted to spend every second I could at home with my babies. Then, after a few years, I resumed running on my treadmill at home. As my running base came back, something inside me had a fire for something more. The day I stepped into a new cross-training gym I discovered what I really wanted. A trainer (also a mom) at this new gym was incredibly fit and had the most amazing abs. This inspired me and I made a goal, that if she can do this, so can I.

My journey in weight lifting had begun. I remember being completely overwhelmed – not only learning the exercises, but trying to remember each one’s name. So, this is what I did and it worked. I made myself a book. I wrote the name of each exercise, searched the internet for a photo, then I cut and pasted it into my book. I took my book with me each time I went to the gym. If you are a beginner, try this. You won’t waste time walking around the weight room trying to remember stuff to do. I learned another important tip from the gym owner. He recommended I write everything down, including weights, reps and how I felt. I quickly fell in love with the changes my body was making.

CrossFit

A few years ago, I joined a CrossFit/training class. I was amazed at how quickly I fell in love with the lifts and the hardcore workouts. I remember not being able to do a single pull up and only using the empty bar for most of my lifts. I was often the last one to complete the WOD (workout of the day), but I didn’t care. My focus was to learn the exercises and do them correctly. What was important for me was to just do my best, focus on me, and not worry about what others were doing. Tip, FOCUS ON YOU and do YOUR BEST, don’t even look around at what everyone else is doing.

I remember being cheered on by others who had finished way before me. I learned how special the social part is and the amazing friends you make along the way. The unspoken part of the CrossFit WOD and the part that is somewhat addictive is the competition. It keeps my fire burning. Now, everyone knows the CrossFit WOD is not a race, but when the clock starts, it’s definitely a fight to be done first. The competition is tough, the WOD is intense with no breaks, but afterwards the feeling of accomplishment is totally amazing.

Enter the OCR

So, all of this led into why I race OCR. It seemed to be a perfect place to test out my fitness. My first Spartan race was in April 2015. I learned very quickly that Spartan races are no joke. I thought I was in pretty good shape, but was unable to complete many of the obstacles. For every failed obstacle, I’d have to do a 30-burpee penalty.  I continued to race with friends that year, and with each race I made a goal to complete more obstacles and do fewer burpees. The next year, I started racing alone and began thinking about racing competitively. I set a goal each race to overcome at least one more obstacle. Sometimes it took several races to achieve this goal, but I never gave up. I knew that I was at a disadvantage scaling the 6’, 7’, or 8’ walls because of my diminutive height. The 16’ rope climb was another big challenge. I could barely get started up before my strength gave out, and on top of that I had a fear of heights. I finally was able to conquer this one by finding a rope at the gym and practicing on it every chance I got. Many rope burns later and some fears conquered, I am now confident I can ring that bell on the rope climb every time.

Diet – Abs are made in the kitchen

As my workouts in the gym intensified and after a few more Spartan races, my obsession of “having abs” resurfaced. Was this even possible for me after two C-sections? I was getting discouraged and when I brought it up to my doctor, he kind of gave me a crazy look. But, I didn’t give up. I had heard the saying, “Abs are made in the kitchen,” so I began to research nutrition.

This is about the time I was first introduced to Beverly products. I knew I needed to get a good amount of protein in, but how? I bought boxes of protein bars which I soon found were loaded with sugar. So, I reached out to a friend for advice and she told me about Beverly UMP. I ordered it online that day and my life has never been the same!

I continued to improve my diet by cutting out sugar, fast food, and most processed foods. I learned that the harder and more often I trained, the more good food I needed to eat. In the past, my body actually stored fat because I was not eating enough! I used a free app, “myfitnesspal”, to track my diet and recorded everything I ate for over a year. I think this is a great tool for everyone who wants to improve their nutrition and stay on track.

Daily Nutrition Plan

Overall, my diet does not change much during the year. I eat about the same foods every day. The only exception is I reduce my carb intake a little on rest days. Here’s an example of my everyday eating schedule.

7:30: Usually a sweet potato muffin which I eat during my morning commute

9:30: 3-4 egg whites with shredded cheese (in the microwave at work)

11:00: (About an hour prior to my workout) instant oatmeal with UMP Cookies & Crème, blueberries and cinnamon

1:30: (Post workout) UMP Graham Cracker shake

2:30: Grilled chicken, turkey, or salmon, and sweet potato mash (mash together a small sweet potato, 1oz cream cheese, honey, molasses, and cinnamon)

4:00: Spoonful of peanut butter or almond butter with dried apple slices

7:00: Usually something light like a spinach salad with pecans, chicken, and cheese

10:00: UMP Graham Cracker shake

I often treat myself before and after a race to foods I love as a reward for the hard work I put in. This keeps me happy and becomes another motivation to keep racing! I love pizza, so the night before the Spartan World Championship race in North Lake Tahoe, I ate nearly an entire Hawaiian pizza with no regret! Running a grueling 10-13+ mile race climbing up steep mountains, yeah… I think I worked hard for that pizza. So, if you work hard but have a strict diet, take time to occasionally reward yourself with foods you enjoy.

Training

As noted earlier, I do almost all of my training during my lunch break. I start each session with a one-mile run on the treadmill for a warm-up. After that I do either a Cross Fit WOD, or train a specific bodypart in a bodybuilding type workout. On gorgeous days when I need some sunshine in my life, I may trade my lift day for a 5-6 mile mountain bike ride or a 3-5 mile trail run.

Saturdays are usually a rest day (if not racing), or if I’m lucky to get to town for another lifting workout.

Sunday, it’s usually a long trail run at the state park in Stone Mountain, NC. Hard mountain running with amazing views are always worth it, I look forward to Sundays because it refreshes my soul.