 
 
 
AnnoyedWednesday, October 27, 2010
Okay, so last night I had a meeting with the nutritionist. Sure, my fault for giving her the wrong time and having to miss part of Zumba, but I didn't expect to be in there for an HOUR and miss ALL of Zumba. I literally tried talking faster as she kept asking me questions. 
|
ERIN4771
10/29/2010 10:12AM
 |
 |
i'm with you on the hate missing a work out, especially when it's thru no fault of your own.....sorry chica....but hey, still got friday, saturday and sunday!!!! keep going!!!!
Report Inappropriate Comment |
|
BAYBELIEVER
10/28/2010 8:53AM
|
 |
I hate it when I have to miss a workout that I am planning to do! That is why sometimes I end up walking on the boardwalk in the dark. If I can't get to the pool before it closes I have to do something! And I hate that there are all these hundreds of women (a slight exaggeration) doing water aerobics and just me, lone me, swimming laps in the one lap lane. They make the water so choppy I feel like I am swimming in open water. But, I figure it probably ups my calorie burn! So, I can relate! While it wasn't convenient, though, I do think it is great that you have the opportunity to meet with a nutritionist! Ideas from everywhere are a good thing! Report Inappropriate Comment |
|
HARMONYBLUE
10/28/2010 12:20AM
|
 |
I literally broke down into tears when I had a last minute proposal request that required immediate attention and kept me from the once a week HipHop class I was already dressed for. I have told my boss when a call was running long (thank goodness she is a trusted friend) "I have to go for a run now before I scream." SO I totally get it and I had an annoying day too all by the way-all work related. Doesn't sound like you got a lot from the nutritionist. Are you planning on seeing her regularly.
Report Inappropriate Comment |
|
JLITT62
10/27/2010 3:11PM
|
 |
I remember once being stuck in horrible traffic and not able to get to my kickboxing workout. I called my husband, who told me to have some chocolate. I don't want chocolate, I wailed, I want to go to my class! Me, I said that? REALLY? So yes, I can understand your frustration. Report Inappropriate Comment |
|
CALLIKIA
10/27/2010 2:01PM
|
 |
FYI - the nutritionist was just looking for holes in my plan to see if there was anything she could help with. She's great and if I typed out the whole convo I'm sure most of you would agree. Also - it wasn't so much me striving for perfection. The last few days haven't gone well and I finally felt good enough to workout again. Plus, Zumba is like the cherry on my sundae and it was the Halloween one too! *pout* Report Inappropriate Comment |
|
BADASSBLONDIE
10/27/2010 1:57PM
|
 |
Man, I can relate to this 100%. I get SOOOO pissed about missing workouts, and I get SOOOOOO pissed during the TOM, and man when they're combined..... UGHHHHHH *hugs* Report Inappropriate Comment |
|
KITHKINCAID
10/27/2010 1:52PM
|
 |
I agree with ARCHIMEDES - sounds like a bit of an odd nutritionist appointment to me. They're supposed to give you ways NOT to slip up over the holidays. Did she tell you ANYTHING useful that you can fit into your life now? Sorry you missed Halloween Zumba - yes, that's annoying. I do get annoyed if my schedule doesn't go as planned - BUT, we have to be flexible I guess - that's all part of learning how to live this new lifestyle. Report Inappropriate Comment |
|
_COSMOPAULATAN_
10/27/2010 1:45PM
|
 |
I think it's ok to feel annoyed... as long as you don't let perfectionism interfere with your progress. What you experienced last night is life... and life happens... and it's one night, not your entire existance. I have to remind myself that I am not always going to be able to work out the way I want/need, but I can do the best I can in the in between. I have set my focus to time in the gym vs. calories burned because I've never been able to consistently burn 500+... but then again, that's me. Whatever I can accomplish in an hour is what I want to accomplish because I can't go insane to get where I am going just to slow up and gain it back. I am so sad you had to miss Halloween Zumba, maybe there is other classes in the community with a Halloween theme? Love you Esther. Report Inappropriate Comment |
|
MEGSFITNESS
10/27/2010 12:29PM
|
 |
Report Inappropriate Comment |
|
FLWRCHLD97
10/27/2010 12:10PM
|
 |
Yup, I feel your pain. I HATE wasting time (I value my time and feel it's precious, at least to me it is) and I do get annoyed when missing a workout. Especially if it's a workout I've been looking forward to or needing (sometimes it is like therapy to me). So, you are not alone. Hang in there, you are doing great. TOM needs to die a long, slow horrible death (HA)! 
Report Inappropriate Comment |
|
HEATHER_TEACHAH
10/27/2010 12:07PM
|
 |
it's ok to be annoyed-- its reasonable since she was interrupting your ROUTINE! :) I totally vote for some SIBCCT!!!!! DO IT. I dare you to burn MORE than 700 calories :)
Report Inappropriate Comment |
|
ARCHIMEDESII
10/27/2010 10:16AM
|
 |
This strikes me as odd, but why is the nutritionist afraid that you'll slip up or that you'll get bored or that you won't know what foods to substitute ? That's not their concern, that's yours. It's their job to give you the tools you need to help you become a healthier you. Do you know what this person's qualifications to be a nutritionist are ? Are they certified by the state ? If not, then I would take anything they say with a grain of salt. Most states require that a dietitian or nutrition be certified by the state. Thus the need for some caution because anyone can call themselves a nutritionist. Honestly, it is not their job to be worried about whether or not the program will work for you. Their job is to find ways to help make the program work. That really does seem odd to me. anyway.... I'm sorry that you missed your Halloween Zumba, but there is no need to fret. I'm sure there will be other great Zumba classes between now and Christmas. Do I get annoyed if a miss the workout ? Depends on the reason I'm missing it. If I have family or work obligations, no. However, if it's for something stupid, then yes. While I do like being on schedule, I also know there will be times when I need to go off schedule and that's okay. Personally, you might consider checking out other nutritionist. 
Report Inappropriate Comment |
|
SARAWALKS
10/27/2010 9:59AM
|
 |
Oh I SO feel your pain! I HATE meetings with a passion & an entire hour of NOTHING would fill me with intense disgust, even though I am SO LONG past TIM that I don't remember what it was like!  Not a zumba addict (YET) but I have realized that I am totally addicted to my cardio & I get quite upset if life keeps me away from it for several days or makes it hard to get a good session. You're making incredible progress! Here's a cheer for you..EsTHER, EsTHER, EsTHER! yaaaaaaaaaaAAAAAAAAAYYYYYYYYYYYYYYY YYYYYYYYYYYYY!   
Report Inappropriate Comment |
|
MRSSIBRAT
10/27/2010 9:56AM
|
 |
I know exactlyyyy how you feel! I get so crabby when I have to miss my workout over something I can't control!
Report Inappropriate Comment |
|
MAGPIE17
10/27/2010 9:49AM
|
 |
Oh, Esther, I hear you! I had an awesome plan for the week - Monday zumba, Tuesday yoga, Thursday run and ST, Saturday yoga... My zumba instructor wasn't there Monday, and I really don't like her sub, so no zumba; Tuesday morning found out my yoga studio's closed for the week, so no yoga Tuesday or Saturday...How much exercise have I gotten so far this week? A dog walk and raking on Sunday. That's it. I was so annoyed that I couldn't get my act together to do some other form of exercise Monday or Tuesday night.
Report Inappropriate Comment |
|
RACHELLY0724
10/27/2010 9:28AM
|
 |
I hear ya, but you know what, it's EXCELLENT that you feel this way - that you're so passionate and engaged in an exercise class that you get ticked for missing it! I think the nutritionist should give some credence to that, to your altered mindset and not cloud you with her own fears - you own this, and while I'm no expert, I don't think that worrying about what could happen a month or two months from now is going to help you - you're owning it one day at a time, one hour at a time, one calorie burned at a time. You're rocking it sister! and PS - I too am addicted to Zumba - there - I said it.
Report Inappropriate Comment |
|
RUNTRILAUGH
10/27/2010 9:22AM
|
 |
ABSOLUTELY!!!!!!!!!!!!!!!!!! Comment edited on: 10/27/2010 9:27:50 AM Report Inappropriate Comment |
|
READINESSISALL
10/27/2010 9:19AM
|
I totally understand what you mean. There is nothing that bothers me more than wasted time! BUT I think you should be really proud of yourself for still getting that 18 minutes in. A lot of people would have let that meeting messing things up stop them from working out at all. At least you did SOMETHING. You're doing a great job of using and getting to know the resources available to you. That way, when the going gets tough, you know where and how to reach out. Keep up the great work! I love the idea of self induced boot camp circuit training! You go girl!
Report Inappropriate Comment |
|
GEORGIA_KAY
10/27/2010 9:16AM
|
 |
Reading in between the lines of you being seriously annoyed, I can also see that you are SERIOUSLY committed to losing weight, exercising and getting healthier. I think that's absolutely awesome! I don't blame you for being annoyed. When we work so hard at something we set up these little rewards for ourselves (as we're supposed to do) and then when something happens to make us miss out on our well-deserved reward we feel cheated. Completely normal reaction. I think you did the only thing any rational human being could do. You blogged about it and got some of it out of your system. You'll start to feel better now :) You really are doing so wonderfully well!
Report Inappropriate Comment |
|
MERAINA
10/27/2010 9:12AM
|
 |
I feel... just wrong when I miss a workout. Last night I went to bed WAY early... no workout. But I do feel better this morning!
Report Inappropriate Comment |
Yesterday I did nothing. I didn't eat according to my schedule. I didn't workout. I didn't even go to work. I didn't even Spark but for a few minutes. And while I felt that twinge of guilt every now and again, I shoved the guilt down and went about my business of laying on the couch watching movie after movie. Sure, I didn't feel so well (hello to another re-surge of the month and a half long TOM) but there wasn't any real reason I wasn't doing what I knew I should. I just kept thinking to myself that there will always be days like this, no matter the size I am or how "healthy" I'm thinking, there is bound to be days, every now and again, when all I want to do is lay on the couch and watch movies. And, every now and again, I'm going to give into that desire. (And I still stand by that - there will be days like that from time to time.) But as I went to bed my brain started asking those questions of myself that I've become so famous for....Why? The only answer I could come up with was a simple one - fear.
We're all afraid, and while I agree that there are innate fears that are built into us, I believe the majority of our fears are taught. "Don't touch the stove! It could be hot!" good Mommies teach us early. "Don't run out into the road, you could get run over!" Each time we're taught these lessons of fear, we're also taught that there will always be consequences to our actions, whether good or bad. We're taught, more than anything, to fear the consequences, to fear the failure that comes along with not doing what we have been taught we should. It can be something really important - "Don't stand too close to the cliff, you could fall!" or much less so, "Do your best in school and get good grades or you'll lose your privileges!" And as we struggle through this whole, "Eat right and exercise, or you might gain weight again!" it's not the action we're afraid of, it's the consequence. It's fear talking, and fear that motivates us to do well. Sure, there's the other side of the coin, the one that says that we do it all for the benefits or for the positive outcome we might achieve, but when the going gets tough, it's the fear that drives me.
So I knew I was afraid of something. Most of my bad eating habits and forms of anti-exercise rebellion are bred out of fear. But fear of what? It came to me in a sort of "DUH!" moment (this is the opposite of an "A HA!" moment, wherein we realize it's something we already knew) - fear of expectation.
Yep, you heard me right. And I know I'm not alone here. I'm afraid of what's expected of me. I've been getting such positive feedback lately that the little scared girl inside is afraid that she'll answer wrong on a test and lose her perfect 4.0 GPA. And then all these little monsters come out to feed on that fear and scare me further.
You see, the last time I felt these many expectations from those around me, I was in my senior year of college. Oh, don't laugh! It was just last year. I carried a 4.0 GPA throughout all 3 years of college, while working full-time and working part-time at the paper. I did it all. I was the president of two honor societies. I was top in my class. I was on track to bring up my poor transfer scores and graduate summa cum laude. I got great scores on my GRE (not on the GRE Lit test, though...that thing is insane!) so the expectation was that I would either get into a stellar grad school program or I would land a great job. I did what I was supposed to, I followed the formulas, I set myself apart from my peers by holding onto both the full-time and part-time jobs. I spread myself paper thin. And then I graduated and I realized that no matter how hard I might fight, I couldn't live up to everyone's expectations for me. I got scared early, but I stayed the course and finished with all my T's crossed and I's dotted. And then my world fell apart. Four schools applied to, four schools rejected me. Countless jobs applied to in months, very few bites, no offers. Today my old classmates will meet for a English Majors Luncheon and all I can think is that I failed. I failed myself and I failed them all.
Please know, I'm not going for a sympathy vote here, I'm just sorting this out in my head by putting it down in text. Because, you see, I've made a connection from those expectations to these. You all expect me to keep going the course (Lord knows I've got a long ways still to go), and people in my life expect to see more changes. I expect the most, really. And as we move from the "what ifs" to "in the next two years" talk of plans become expectations for what I'm supposed to accomplish. So what do I do? Instead of rising to the challenge, I get scared. Afraid of being rejected again. Afraid of putting all my ducks in a row, doing everything I'm supposed to, and then finding myself sitting in the corner, staring down my ducks and begging them to tell me why it didn't work. I said it. I'm scared.
Expectations are big, scary things. I used to shy away from them completely. I wouldn't tell people I was dieting or losing weight because I was afraid of what they'd expect from me. I never wanted to disappoint them. But when I started here, I made that vow with myself to be completely honest, to dare to set myself up and even, possibly, fail in front of all of you. I know how easy it is to stay hidden and never fail to meet anyone's expectations but your own, and while that might be safe, it's also disheartening. Because I'm missing out on the greatest tool for success -- support. So when I started here, I vowed to be honest - to share my triumphs and my failures, let the chips fall where they may. But that didn't mean that I vowed to never be scared by what was expected of me. In fact, I'm hoping, as I continue, I learn to work on this biggest fear of mine and attempt to overcome it.
Want to know what else I'm afraid of? 230. No, this time I'm not afraid I won't get there. It seems reasonable, actually. But as happy as I was to release a little of the expectations of myself in terms of weight-loss on Saturday when I heard that number, I also felt saddened. That's the best I've got? Do you mean to say I won't ever be "normal" according to a BMI scale? I'll never see ONE-derland? I'll never get to say that I'm lighter than my husband? Why must my fate always be to be fatter than my friends? I'm confused by it and saddened by the lack of expectation there. It sounds silly, and I know I don't have to stick to that number. I know that once I get there I can re-evaluate, but I'm scared. What if that's all there is for me? What if I get to 280 and then struggle for the last 50 pounds and then...that's it? What if I never get to shop in a regular sized store? What if people always see me as fat? What if I work so hard for so long and I'm still not at all happy with my body, my weight, my fitness ability?
So yes, there is fear. And fear is what kept me on the couch yesterday even though I COULD have moved. Even though I DID have the energy to go to the gym. Even though I COULD have put in my 10 hour shift at work. Momma said there'd be days like this, but I've got to work through the fear so that they become fewer and farther apart. And step one? Admitting it.
I'm scared. Of me. Of you. Of what is expected. Of what I may have to settle with. Yesterday I fed the fear. Today I'm starving it and confronting it head on.
Member Comments About This Blog Post:|
MEGSFITNESS
10/27/2010 12:20PM
|
|
We've all felt that fear and while some of us choose to shove it in the closet for diagnosis another day (like me) some people confront it and get over it (like you).
Report Inappropriate Comment |
|
JLITT62
10/26/2010 7:12PM
|
|
I have to admit I have been fearful more often than not in my life. But sometimes I do step outside my comfort zone -- the results are mixed -- sometimes good, sometimes bad, sometimes nothing to shout home about. But here's the thing about worrying about tomorrow . . . you forget to live your life. It just all passes you by while you're so focused on something that might never arrive (kind of like hiding from the world watching movies, right?). So rather than focus 20 steps down the road, try focusing just one step. And then take the next, and the next, and if you have to backtrack, all if proves is you're human. Report Inappropriate Comment |
|
ATROTTIER
10/26/2010 6:28PM
|
 |
Nuff said my friend! Fear is a constant struggle - the struggle that you don't even realize you are fighting until it shows itself during the revolution - ok now i'm getting too wordy. All I'm saying is that I was hiding from fear so I didn't have to deal with expectations too! I didn't tell to many people about my goals and little by little I lost some weight, people started noticing and then the fear was there! I must NOT dissapoint these people, who cares if i dissapoint myself - WHY IS THIS??? It's so crazy that we think like this! I hope you at least enjoyed your relax day - you did nothing wrong and today is a new day!
Report Inappropriate Comment |
|
KITHKINCAID
10/26/2010 3:49PM
|
|
Hey lady - WE don't expect anything of you except to be your wonderful self every day - which you are a rockstar at. YOU, on the other hand, expect a lot of yourself - but that's ok. You're allowed to expect great things of yourself. You're smart, you're powerful, you're a wonderful mother and wife - why shouldn't you expect big things from yourself? I had to "break up" with my nutritionist because her and I didn't see eye to eye with my own expectation levels. She didn't want me to run. I'm running a 5K next weekend. She's given me varying answers about questions I've had concerning calorie levels. I've been following Spark's recommendations and doing just fine by myself. So - sometimes the pros are wrong. I think your trainer said 230 because she didn't want to overwhelm you with a number in the 100s. But I think you're QUITE capable of seeing and living in Onederland and you know it. The only person that matters here is YOU. So go ahead and set those goals high, and dream big because YOU KNOW you can do it! Report Inappropriate Comment |
|
MAGPIE17
10/26/2010 2:33PM
|
|
Hugs, girlie. You will go as far as you want to go, be it 300, 230, 280, 150....YOU will decide, and YOU will do the work to get there. We love you for you, not for expectations. We're here for you, and we'll cheer you on, but you won't disappoint. Promise!
Report Inappropriate Comment |
|
NACHOSMAMA
10/26/2010 2:25PM
|
 |
I think you've just articulated something that a lot of people struggle with but don't know how to describe. Thank you for shedding some light on this kind of immobilizing fear.
Report Inappropriate Comment |
|
RAVENSONG37
10/26/2010 1:59PM
|
 |
First, I have no expectations of you...I have hopes and a strong sense that you will be well...but you can't let me down. Just wanted you to know that. Secondly, that bit about getting to 230...that's just the first mega-goal. There's no saying that's where you have to stop if you don't want to...but imagine she had said, let's get you to 180 and 20% body fat or whatever....that woulda freaked the crap outta me if I heard it. No one can limit you but you babe. Just know that you will get where you are going because YOU want it. The only expectations that matter are yours.
Report Inappropriate Comment |
|
ERIN4771
10/26/2010 1:16PM
|
|
fear is a funny thing, it can either push us past or push us back from something. the thing to try and remember is you are not perfect, and trying to be perfect is way to heavy a burden to carry.....keep being yourself esther, that's all you ever need to be, and all i ever expect from you.... 
Report Inappropriate Comment |
|
BECKYB73
10/26/2010 11:53AM
|
 |
Regretably, opting for an English Major and not focusing on education, takes you right out of the "cookie cutter" career paths. Don't feel bad, I majored in History and Classic Cultures...WTF was I supposed to do with those two majors? I graduated 12 years ago, with a far less stellar GPA and for the first 10 or so years I really struggled to find a career path that resonated with me and afforded me real income and personal growth potential. Yeah, it was hard, yeah I was "stuck" in jobs that sucked the very soul from me. But somehow I made it through and you will too. Being scared is very human, but being paralyzed by it is not something I see you being able to stand very long. You will keep moving forward and eventually, you're going to find that job that sings to your soul (and you wallet) and then the road you took to get there is going to be full of milestones and events that make you even stronger in the end. Incidentally, I found the right job a little over three years ago and I can tell you that I have not missed a day in a little over three years now. When you become engaged in your career, you'll be amazed at how hard it is to stay home from it. :) Report Inappropriate Comment |
|
MAMADWARF
10/26/2010 11:30AM
|
 |
Thanks for the honesty, Esther. Really. I mean, I do not let myself even start thinking about that stuff because I have a crazy-ness in my head that I can make things happen if I think about them...lol. I therefore, try to just think about positive things and things that would benefit me but I think by doing that, I deny alot of stuff. You are brave, smart, motivated and honest. There are no limits for you. You have come so far and I know you are going to get where you want to be. You are also a brilliant writer. Thanks for letting us in.
Report Inappropriate Comment |
|
MAIA2011
10/26/2010 11:27AM
|
 |
Now I'm feeling guilty for expecting you to blow my mind everyday (which you always do)! It is hard dealing with other's expectations as well as what we THINK other's expectations are of us. Since you have a history of exceeding expectations you probably have a different fear from me who has been underwhelming the world for most of my adult life. Thank you for your honesty and for sharing your struggle. We've all got something! What movies were you watching? Report Inappropriate Comment |
|
RIGBY31
10/26/2010 11:09AM
|
 |
You are a brave, smart woman! Continue on your path and you will succeed. How could you not... you're doing all the right things physically, intellectually, emotionally. Just because you're challenging or doubting yourself doesn't mean you're on a downward spiral. Keep up the fight!!
Report Inappropriate Comment |
|
DOWNTOWNJEN
10/26/2010 11:04AM
|
 |
Your blogs really resonate with me - so thank you for posting them. I too am fearful of people's expectations and have been dealing with them in another arena of my life for a few months. This blog gave me some insight into what's going on with me mentally. THANK YOU for being honest. THANK YOU for writing about being afraid. Know that you are valued and loved for exactly who you are! 
Report Inappropriate Comment |
|
RACHELLY0724
10/26/2010 11:01AM
|
|
Excellent self analysis! I think that we all struggle with that same fear - of putting hard effort in, having people see results and comment on them, and then reverting back to our old ways and failing. If so many people didn't suffer from, and get paralyzed by this same fear, the diet industry woudln't be as collosal as it is! One of the things I love about Spark is the acceptance. I too am the fattest girl out of my friends, I look at them and just WISH I could be like that. They don't have to worry about the fear of taking up too much space in the backseat on a roadtrip, or not having the back seat seatbelt be long enough, or have to try and shuffle to the back of the picture as not to be the whale in front. I constantly think, HOW did I let myself get this far? HOW? But we can't look back, we have to try (as hard as it may be) to look forward. You truly are an inspiration - but do NOT ever feel as if you have to carry the world on your shoulders. Much Love, Rachel Report Inappropriate Comment |
|
LOOKY-LOU
10/26/2010 10:37AM
|
 |
Fantastic blog. It's great that you are able to sort this out...the mental side of all of this is definitely the hardest part! I for one truly appreciate your honesty...and wish you only the very best on your journey to 230...and beyond! Happy Tuesday! 
Report Inappropriate Comment |
|
MRSSIBRAT
10/26/2010 10:30AM
|
|
I feel this same way sometimes....I am afraid I will fail even though I know if I keep doing the same thing I can not fail...I think my mind is own worst enemy....
Report Inappropriate Comment |
|
CRYSTLE4HIMTX10
10/26/2010 10:29AM
|
 |
Praying today is a much better day and that fear takes a hike. That you are full of hope and optimism. That you are able to enjoy the journey and not focus too much on the end result. And most of all love how far you have come and really embrace the here and now. Thanks so much for sharing your heart. It touches so many areas in all of us.
Report Inappropriate Comment |
|
ROPEGEMALEX
10/26/2010 10:21AM
|
 |
When you are fear only change your mind and be strong, think "You are special, unique, and precious to God" wake up again and go on.
Report Inappropriate Comment |
|
HARMONYBLUE
10/26/2010 10:20AM
|
|
Don't be afraid of failing. This isn't a place where anyone will reject you or expect more from you that you can do or be disappointed when you fall short of YOUR goals. This area of your life is not one that depends on appealing to a panel of judges for entrance or a manager for a job. it's just you and your body. But about the job, you are a writer, right? Are you freelancing? If not, I would suggest it. A lot of publishers need freelancers right now and its much easier to slide into an open position (and they do open up) if you are already on radar. If you are not a writer...sorry...somewhere along the way I got the impression you were. Report Inappropriate Comment |
and an inspiration to us all! 
.
How It Works 
Boot Camp - Think military drills. Even if you aren't in the military, one viewing of G.I. Jane, or one of the countless other movies that deal with boot camp training, will have you feeling more in the know. And the best part? Little to no equipment needed! 
Circuit Training - Just watch Jillian Michaels' 30 Day Shred, or one of the many circuit training DVDS, or visit a Curves gym just once, and you'll start to see how this works. Bursts of cardio mixed with bursts of ST exercises. Lather, rinse, and repeat. Don't know what kind of ST to do? Just think about ways you can use your body as a counter weight - no equipment needed! Surf through fitness magazines or online or through Spark! And make sure you find exercises for each major part of the body. 
The key? Push yourself and KEEP MOVING! Always moving, always keeping your body guessing, always pushing yourself to stretch the idea of what your limitations are. 
Warm-Up 
Running/jogging. 
Squats. 
Push-ups. 
Crunches. 
Jump Rope. 
Shadow Boxing. 
Speed Bag. 
Walk/Run. 
STRETCH 
