Where do these weekends go?!? The work week seems to go fast (which can be nice) but then the weekends fly by and it is already almost Monday again… what the heck?
Last night we had our annual Colorado Broadcasters Association award ceremony in Denver. Radio stations and television stations that are members of the Colorado Broadcasters Association can submit material in several different categories and then the winners are announced at this event.Some of the categories include Best Commercial for an Advertiser, Best Morning Show, Best Regularly Scheduled Newscast, etc.
It is always a blast and this year there was a group of 14 of us! Eight employees went along with 6 other dates/spouses (Donny could not make it, he is out of town so I flew solo). It was so fun. We took home a few awards and a couple of our employees that were first-timers to the ceremony received awards! They did awesome.
My dad (second from the right) is the Chairman for the CBA Board (go Wayne!) so he had to get up and present in front of everyone. He rocked it. Sorry for the somewhat-blurry photo above – it was taken with a cell phone – but that is the staff that made it last night to represent Media Logic Radio.
The ceremony is held at the Marriott in the Denver Tech Center so we generally stay the night there. It takes a couple hours but this year we decided to go out afterwards. We went to a bar not too far from the hotel and had a few drinks. There was a band playing that was pretty good. They played everything from Sublime to CeeLo Green to Pharrell….all across the board. We got there fairly late in the evening which made it prime time to watch the drunk people hit the dance floor. I could have watched that for hours. It was hilarious! However, my 90-year-old tendencies got the best of me (that or the coffee wore off) and I decided to go to bed. Hey, I still made it to midnight!
We didn’t have to head to Denver yesterday until about 2:45pm. That meant I had the entire morning yesterday to do whatever I pleased, so….. I did whatever I pleased! I woke up and immediately walked Doug….so spoiled! After our morning walk I made some oatmeal that tasted pretty close to banana bread, not gonna lie! I might have to put that recipe up on the blog. Side note, it is amazing what butter extract can do to a recipe. It adds that little extra somethin’ somethin’ to the recipe to make it taste like a baked good!
I, of course, also chose to go to the gym (how boring am I?!?!). I did get in a great workout though. I made my own little group of quad-sets. Basically, I did two different sets with four exercises in each of them. Yesterday I had a little more time so I did four rounds of each quad-set, instead of my usual three. That extra set really does make a difference…..
I decided to do my first quad-set focusing on my front body so I chose exercises for my quads, chest, abs, and biceps. I did single-leg extensions for the quads, dumbbell flies on a flat bench for the chest, kneeling ab crunches on the cable, and rounded it out with alternating dumbbell bicep curls on an incline bench.
The quad set for the back body included exercises for hamstrings, mid-back, lower back, and triceps. I chose romanian deadlifts (one of my favorite exercises) for hamstrings, seated cable row for mid back, hyperextensions (back extensions) for lower back, and head knockers for triceps.
Below are links to Bodybuilding.com which shows you each exercise and explains proper form (I know how to do it in my mind, but I am not personal trainer!). Hopefully that helps. If you have any questions about exercises or what muscle each exercise is focusing on then head to Bodybuilding.com. It is a great resource for training, nutrition, and supplements.
Quad Set #1:
Leg Extensions — this shows the exercise doing both legs at the same time, I did one leg at a time.
Quad Set #2:
Hyperextensions (back extensions)
Lying Dumbbell Tricep Extensions (head knockers)
These sets are pretty easy to substitute exercises too. Keep your body guessing by doing different moves for the same body part (for example, tricep dips instead of tricep extensions, push-ups instead of the dumbbell fly, etc).
What is your favorite way to get your heart-rate up over the weekend?
