Diet • Today’s #workout, #HIIT, #jumprope, #ass & #thighs

[YESTERDAY’S FAKE VEGAN LAPSE] PDX is so funny. It even has “dive” sandwich places, aka Charlie’s Deli in the most ramshackle hood west of the river, (Old Town / Chinatown). I should’ve taken a picture or two to illustrate the dive-iness but did not. I had the “Alicia’s Cuban”. Right away I noticed the difference between that & what I normally eat these days, which is plant based. Flesh is so very gray! I ate it. It was tasty enough, but not as Super Decadent, Yum satisfying as I’d hoped it’d be. The potato salad not so much, strong with some kind of herb I wasn’t fond of & the chunks were too large…, not enough dressing.

A really good tempeh burger would’ve been much better! Not to mention 100% preferable on the ethical scale & much healthier to boot.

Around 50/50 on the fat burn to fitness zone always feels like a moderate workout to me

HIIT BootCamp

  • With skipping (10/50) for a 30min set
  1. Deep lunge to Dighasana A (right) I just yogi-fied this move a little bit, but Melissa incorporates a lot of lunges into a similar position as in the video. I chose to extend my arms because it’s really good for hip stabilization, I feel, to practice the 1st part of this 3rd series pose. It’s one of those poses most people brush off, as it’s close to the end in the finishing stretch. It’s also not that showy. It IS hard and a lot of work on the glutes to do it well though, with the hips level.
  2. Deep lunge to Dighasana A (left)
  3. Temple Tap Abs Love this ab exercise. Never did it before I found Melissa.
  4. Dive Bomber
  5. Pendulum Squat, 30lbs Deep squat w/ feet together. Lift alt leg straight out to the side.
  6. Mountain Climber 
  7. Speed Skater Lateral Hops 10lbs
  8. Elbow Tap Side Plank (right) Straight, extended arm here.
  9. Elbow Tap Side Plank (left)
  10. Handstand
  11. Walk the Plank
  12. Twisting Sumo Squat Deep, medium wide squat bringing alt knee to touch opp elbow.
  13. Crunch & Tap 3lb weight bet feet
  14. Spiderman Pushup
  15. Alternating Leg Drop Lie on back with legs straight @ 90deg angle, drop alt leg to heel just above floor, reaching out at an angle aka temple tap abs. I switched this move from #4 to last so I could pause the timer & put on some ankle weights. I wish I had some stretchy anklet-style weights I could slip on within a 10-second change interval! This’d be much better just done with an all ankle-weighted set. Next time I do this HIIT I’ll put a different ab/core exercise here.

Ass & Thighs

  • 20min. Since I was already wearing the ankle weights. My heart rate dropped below 100 though – as low as a bad yoga practice – so I felt compelled to do another HIIT
  1. L) Forearms & Knees: Straight leg lift & lower
  2. L) Bent leg lift flexed foot to ceiling
  3. L) Straight leg, cross at a diagonal & tap the floor
  4. L) Bent leg, pulse flexed foot to ceiling.
  5. Crunches, legs raised
  6. R) Straight leg lift & lower
  7. R) Bent leg lift flexed foot to ceiling
  8. R) Straight leg, cross at a diagonal & tap the floor
  9. R) Bent leg, pulse flexed foot to ceiling.
  10. Crunches, legs raised
  11. L) Lying on side bring leg to front of body, straight as possible
  12. L) bring knee to the front then kick out to a straight leg
  13. L) Make small circles backward
  14. Crunches, legs raised
  15. R) bring leg to front of body, straight as possible
  16. R) bring knee to the front then kick out to a straight leg
  17. R) Make small circles backward
  18. Crunches, legs raised
  19. First side: Side lift
  20. Inner thigh A (bottom leg)
  21. Perpendicular pulse
  22. Inner thigh B (C-sit)
  23. Side pulse
  24. Circle forward
  25. Second side: Side lift
  26. Inner thigh A (bottom leg)
  27. Perpendicular pulse
  28. Inner thigh B (C-sit)
  29. Side pulse
  30. Circle forward

Upper Body HIIT

  • (10/50) skipping
  • All exercises using my new 15-lb dumbbells, except where otherwise noted.
  • Handstand
  • Shoulder press
  • Clean & press
  • Alt lateral raise
  • Alt bicep curl
  • Reclining alt tricep, 30lbs 15lbs per hand was too heavy for the left arm!
  • Kick-backs, 20lbs
  • Pinca mayurasana
  • Around the world, 20lbs
  • Shoulder press
  • Alt lateral raise
  • Alt hammer curl w/ tricep squeeze
  • Reclining tricep, 20lbs
  • Pinca mayurasana – 1min
  • Alt front raises


  • 1min timed poses
  1. virasana
  2. supta virasana
  3. malasana
  4. paschimo
  5. hanuman strapped, R
  6. upavistha k
  7. samakonasana
  8. hanuman strapped, L
  9. block A
  10. block B
  11. savasan

Having a #retail #associate gig is like having a bad, #bootycall boyfriend

  1. It never takes your needs into consideration and will not commit to a schedule, regularly summoning & discarding at will.
  2. It expects “passion” but offers as little as possible at all times, in all aspects including salary, non existent perks like transportation reimbursement and creature comforts so that you don’t have to, you know, work in pain. Sure you’re on your feet all day, but don’t even try to stand on the cushy mat behind the counter unless you’re waiting on a customer. Makes you less available servile, supposedly.

I walked in the door at 12:25pm, having spent half the day on an errand that should’ve / could’ve been worked into a downtown visit with Charlie and taking up all of one half-hour. The end of my commute was a half hour walk up the sidewalk-less, shoulder-less Dosch Road, in the rain, because this isn’t a time I could either take the 51 or ask C to pick me up. But the worst part is that my $109 art supply run should’ve been covered about 60% by today’s earnings. What if I had needed that money for groceries? The corporation doesn’t care.

I minded the walk less than usual because I’d already planned on not exercising today and I have no paint so I’m going to do artwork. I got mud on the hems of my navy work pants and sweated through my work shirt, but I’ll hang them up to dry now. Good as new!


Self knowledge & self reflection: U can’t have the 1st thing without the 2nd

That means examining oneself. Are my actions in line with my beliefs? What are my beliefs about this or that central-to-life issue? To determine your beliefs about anything, like an industry or a philosophy, you really need to investigate that thing first, and then your own actions. Do the two agree? Is there harmony between beliefs and actions or is there cognitive dissonance?

22-min sit

That’s all I’m good for lately, but it’s important. I missed it yesterday, getting involved in some photoshopping, project cataloging & self promotion, and then it was time to leave. But on the other hand I got today’s project focused & ready to go. Two goddesses are staple-gunned to a homasote board, lol. I’m going to work on inking the approved compositions of Artemis and Ma’at today, but later.

Today’s reading:

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The King of Cups, master of the heart and emotions, is so “my” card. He was the first one to pop up, in my 1st single card reading, and he hasn’t stopped appearing.

Introduction: The King of Cups speaks of balanced male and feminine energy; he holds all the positive qualities of both masculine and feminine. Often he indicates a literal man in your life. Usually, when he represents a ‘live person’, he’s referring to a very kind and loving man, who will generally have hair on the lighter end of the spectrum. Know that you are supported by the universe, in ways seen and unseen, when he appears.

General: In general the King of Cups represents kindness and compassion. There is an element of pure and true love in your life no matter what your situation when he appears. Nurture yourself, and allow others to nurture you, when you receive this card in a reading.

Card 3, advice: 8 Of Wands

Introduction: A lot of things may be up in the air for you when the 8 of Wands appears. You may be frustrated, tired of waiting. This card is an indicator to be patient a while longer. You may have already done all you can do, and decisions now must be made by other people.

General: When this card appears, nothing seems to be moving ahead. Don’t try to force things, as that is likely to backfire on you. Speaking metaphorically, sometimes our actions are all in the wrist, all you can do is put your best out there and see where it lands. You’ve put your best out there. Now wait.

Work: You are probably waiting on decisions that have to be made by others. Chances are good that the outcome will be positive, but don’t try to push people before they are ready. Be patient. The logjam will break soon, but it isn’t up to you to break it.