happy halloween....

happy halloween!
hence the 'scare me' post:)

i have thought a lot about this during 2010
and....
i have tried to take action on things i want to improve on
some of them have been very scary for me!

my latest....
i registered for the tri-state marathon in mesquite
november 20th
26.2....

'courage is very important.
like a muscle it is strengthened by use.'

2011 is around the corner.
what will you be doing
i hope it is something that scares you....

run lunge-run squat....

i think i will give this workout a try tomorrow....will you join me?

Interval training is a great way to burn fat and build muscle. The key to these workouts are to have as little rest as possible.

Run .25 miles

Lunges 30 (each leg, so a total count of 60)

Run .25 miles

Squat Jumps 30

Run .25 miles

Lunges 30 (each leg)

Run .25 miles

Squat Jumps 30

Jog .25 miles

Abs: Flutter Kicks 40 x 2, Double Crunches 30 x 2, Bicycles 40 x 2 (count: 1,1,2,2,3,3,4,4,…), Sit Ups 30 x 2, 90 Degree Leg Extensions 35 x 2

Estimated Completion Time: 35:00
thanks to midwest fit

routine is the enemy....

want to know how i prefer to train....

10 general physical skills. Strength. Stamina. Endurance. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy. These ten words describe the predominant characteristics of almost any activity you are likely to encounter, and therefore your capability in each describes your fitness. We humans are usually pretty good in a couple, mediocre in most, and horribly deficient in a few. Improvement in some of these skills comes through training: stimulating physiological changes in your body. Others are developed through practice: developing your nervous system to accomplish tasks within your current physical capability. Finally, power and speed are developed through a combination of both training and practice.

A Practical Guide to Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
thanks to crossfit

strong....

i want to feel strong and be strong....

stron·ger\ˈstrȯŋ-gər also -ər\stron·gest\ˈstrȯŋ-gəst

1

: having or marked by great physical power

2

: having moral or intellectual power

3

: having great resources (as of wealth or talent)

4

: of a specified number strong>

5

a : striking or superior of its kind strong resemblance>

b : effective or efficient especially in a specified direction

firecracker....

firecracker chicken

4-5 boneless chicken breasts-cubed
2 tb hot chili sauce (sriracha is the best-it's the bottle with the rooster on the front)
2 tb olive oil
1/4 tsp salt
2 tsp sugar
1-2 tsp crushed garlic (i use the crushed garlic in the jar)

combine all ingredients in a large ziploc bag, add chicken and marinate for 20 minutes to 2 hours. skewer chicken and grill or broil until brown.

with a lime please....

ok...so i am feeling just a tiny bit guilty after reading this article.

i happen to love diet coke....

well, it's diet pepsi for me

with a lime please:)

i have a pretty good handle on my diet

so i have brushed aside the fact that i drink diet soda

aren't we allowed one weakness....

maybe i need to rethink what i am putting in my body.

Still Drinking Coke? Body's Reaction In the First Hour.

▪ In The First 10 minutes: 10 teaspoons of sugar hit your system. (100 percent of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.

▪ 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its cells on into fat. (There’s plenty of that at this particular moment.)

▪ 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises. As a response, your liver dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked, preventing drowsiness.

▪ 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.

▪ >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.

▪ >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolytes and water.

▪ >60 minutes: As the rave inside of you dies, you’ll have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like having the ability to hydrate your system or build strong bones and teeth.

Think Diet Coke is exempt from all of that? Think again...

Carbonated water: This can irritate your digestive system, triggering Irritable Bowel Syndrome.

Caramel color: According to the Journal of American Medical Association, there’s some evidence that caramel coloring could increase insulin resistance, which can lead to diabetes.

Aspartame: This chemical sweetener replaces the “bad” high-fructose corn syrup found in regular Coke, but could be bad for you in its own way. There have been studies for years linking aspartame to cancer, and while the FDA has claimed that there’s been thorough testing on the chemical, not everyone is convinced. In 1995, the Department of Health and Human Services submitted a list of aspartame side effects to the FDA, which included headaches, seizures, neurological problems, and abdominal pain, and nausea. Also, when aspartame is ingested, it breaks down into a variety of chemicals, including formaldehyde. Formaldehyde is a known carcinogen, and can also cause abdominal pain, vomiting, nausea, and damage to internal organs and the central nervous system.

Phosphoric acid: This ingredient gives Diet Coke a tangy taste. Oh, and it can also be used to remove rust on surfaces. Phosphoric acid has been linked to low bone density in several studies, as well as kidney stones. The phosphoric acid binds with zinc, calcium, and magnesium in your lower intestine, which would be good for your bones, but the caffeine in Diet Coke makes you pee it all out before that happens.

Potassium Benzoate: This preservative keeps your Diet Coke fresh. Coincidentally, it also gives fireworks that annoying whistle.

Citric acid: You know that slightly citrus-y taste you love so much in your Diet Coke? That’s thanks to citric acid. It can ruin your tooth enamel and lead to decay.

Caffeine: Your body absorbs caffeine within 40 minutes, causing your pupils to dilate and your blood pressure to rise. It can also lead to ulcers, since it increases the production of stomach acid.

Now, to be fair, Coke does not stand alone, this applies to just about every soda out there - some worse than others, but all of them have the same negative effects on our health.

Next time...be kind to yourself....grab a drink of water instead
thanks to wasatch crossfit