scrapped the pilates class (too inconvenient time-wise and also the more i read up the more it seemed kind of iffy for what we do; mobility work seems more effective and waaay less time-consuming...kind of a bummer though 'cause i really dug Dana!), also scrapped the steady-state cardio (really digging the interval stuff--i actually feel like i accomplish something, and my heart stats are improving while they weren't before--and it is way more time-efficient), switched to a "less is more" (heavier weight at fewer reps) approach with the bodyweight pull-ups and dips (seems to work better; my arms are finally changing and my upper-body lifting is finally improving), added in overhead squats (but still in the "practicing form and balance" phase, not the "this actually weighs anything" part). new bonus: R and i have finally figured out how to go together and have everything but the pressing/benching overlap (he doesn't do weighted squats anymore and we're both totally comfortable rowing and deadlifting solo), which means couples days don't take forrrreverrrr anymore. in fact, days i'm alone (increasingly often now that school and teaching are both in full swing) i press solo too. benching is the only thing i'm not ok with doing sans spotter, and i've considered messing around with the (villified) smith machine so maybe i'd be able to even bench alone. we'll see.

2 or 3x a week at the gym (~90 min):
-warm-up: 5min easygoing elliptical
-strength (still Starting Strength/StrongLifts and loving it; nothing but barbell and bodyweight): full squat (warm-up: bodyweight and 4 ramped sets, work: max 3x5), overhead squat (<45lb 2x5), military press/full bench press (warm-up: 4 ramped sets, work: max 3x5), bent-over row/deadlift (warm-up: 3 or 4 ramped sets, work: max 3x5/1x5), dips (max 1x10), pull-ups (max 1x10)
-cardio: 16min interval elliptical (3min warm-up, 10 cycles of 20sec max + 40sec recovery, 3min cool-down)
-mobility: 10 full bodyweight squats, 20 torso twists, full range of motion neck rotations, 20 windmills (10 each direction), 7 shoulder dislocations

days off when i can remember (<10min):
-more mobility, core and grip strength: 15 leg raises, 15 leg kicks (the pilates kind, not the kickboxing kind), gripper tests, the mobility stuff i do at the gym

food (only on weekdays; weekends are a free-for-all which funny enough usually means RELIEF from all the constant eating):
-5-6 meals/day spread out every 3hrs or so
-120g protein/day (~30g/meal for best absorption), mindful (but not obsessive!) about carbs esp. grains and sweeteners, not afraid of fat or calories per se, variety and "wholeness" as always a priority
-exception: immediately after the gym, carb-loaded low-fat smoothie of ice, banana, spinach, sweet potato or chickpeas or oats, skim milk, low-fat yogurt, whey protein, wheat germ, cinnamon
-supplements before bed: fish oil, acidophilous, psyllium, cranberry-c, and once in a while (around menstruation time) iron (especially important on lifting days)
-one morning meal (usually full-fat greek yogurt with berries) includes flax meal
-don't drink alcohol immediately after (say, that evening) a day of lifting (note: this has made social drinking kind of weird, bc it means no drinking friday night and the optimal time is tuesday night)

possible changes in the future, eventually:
-heavier/more serious overhead squatting
-olympic-y lifting to replace the rows maybe (i have a feeling this might require outside help though because no amount of reading will make someone as uncoordinated as i am "get" it; luckily, i do occasionally see people doing olympic lifts in the rack at the y so it's possible...)
-switching from the gravitron for bodyweight work to negative or assisted (people claim the gravitron will never let you jump directly to unassisted bodyweight stuff because of the unnatural way your legs are bent)--but must be careful of rhabdo!!
-maybe those "backwards" sit-up things done on a bench? someday...

so i don't go crazy next time trying to to remember all my favorite add-ons.

appearance:
-persona: two little birds

privacy/security:
-ghostery (amazing; you'd have to pry it from my cold dead hands)
-noscript (feels like a hassle a lot of the time but generally worth it)
-adblock plus (duh)
-wot (web of trust, but with child protection off!)

uploading:
-fireftp (love it)

downloading:
-downthemall!, flashgot, and/or download helper (or somethin' else it doesn't really matter which, just something that can do it, and the YT and flash stuff in addition is nice)

search:
-add to search bar (google, GIS, wiki, amazon, dictionary, youtube, mefi, mefi user activity, mefi faves, imdb, etsy, ebay, bing, forvo)
-context search
-tineye reverse image search

translation:
-quick translator (i wonder if there's something better)

OCD organization:
-menu editor
-organize status bar
-download statusbar

bookmarks:
-xmarks (i also have a feeling i could do better with this too...)

so you don't stab yourself with a fork:
-textarea cache (or something similar...automatically saves any text you put into boxes in case it gets eaten)

printing:
-print edit (lets you highlight the parts of a page you want to print; i know some printer specs already let you do this but it's a crapshoot, and i like that you can pick different parts all at once)

email notifier:
-webmail notifier (was using an older broken gmail-only one; so glad someone made a new one that works!)

weather:
-forecastfox (pared down to bare minimums for today and tomorrow including nighttime)

shopping:
-priceblink

music:
-fire.fm (see below)
-easy pandora
-foxytunes (update: this replaces the need for the other two, as it incorporates a zillion music players all in one without hogging too much space by using a drop-down menu to toggle services, awesome!)

greasemonkey (almost entirely for Mefi):
-metafilter heavy discussion count (uses bars of various thickness to indicate FPP threads with lots of comments)
-metafilter multifavorited multiwidth (similar to heavy discussion count, adds bars of various thickness to comments in-thread indicating how heavily favorited the comment is)
-howlsofoutrage (shows favoriters upon hover)
-mefi deleted posts (shows deleted posts in pink)
-usernotes (lets you put little reminder notes about each user in their profile as well as upon hover over their name, helpful when you can't keep koeselitz and klangklangston straight)
-metafilter mark contact contributions (puts star next to linked contacts site-wide)
-diediedead (kill file, indispensible when that one guy just won't stop derailing threads with evo psych musing)
-mefiquoteplusplus (selected text automatically added in the quote html styling of your choice to the comment box)
-linkify (turns plain text url into clickable html links)
-mefi navigator (labels admins, OPs, and you in-thread...a little busy now that they've instated admin badges onsite)
-metafilter scroll tag (remembers last place you left off reading in threads and lets you automatically jump to it)
-metafilter comment dividers (sections off comments in-thread; i disable it usually bc i like mefi's inherent thread austerity, but i suppose it's nice to have)
-mondo meta (also usually disabled bc it's too busy/annoying, but also potentially nice to have. allows automatic customization of mefi's appearance in almost every way imaginable.)
-metafilter why favorited (gives linking url info when something gets revived and favorited in recent activity)

stuff i've installed before and want to like but notice i always end up disabling:
-fire.fm (too much screen real estate)
-read it later (ditto, and this whole "when you don't have the internet" issue doesn't come up with laptops for me; it can on the mobile devices like the ipad, but then i just use instapaper and dropbox)
-gmail manager (only because lately it's broken :( really miss it, grr google...hm, gonna try webmail notifier update: webmail notifier works and barely takes up any space, huzzah!))
-stylish, stylish custom (would be kinda cool if i had time to find cute themes but most are fugly and adolescent-seeming)
-flashblock

layout notes:
i keep the download status bar in its ministate in the bottom status bar to the left. to the right i keep the weather, mail indicator, and music player. i keep tabs below the url and bookmarks bar. the url bar includes, from left to right: back/forth, print edit, home, wot, url bar with bookmark star and reload "inside" it, new tab, and dropdown search bar. below that is my bookmarks bar with the last one being my drop-down menu folder for all bookmarks. below that in the tabs bar floating to the right (known as the toolbar apparently) are in order: the translator, fireftp, textarea cache, priceblink, download helper of choice, greasemonkey with drop-down menu for its scripts, adblock plus, ghostery, and noscript.