I woke up today ready to roll.. I couldnt wait to run and workout and I was on fire!

I started out by running to the gym: I ran 4.41 mi in 30 min (i felt great) — Ohh and I had peice of bread with TJ’s strawberry jam before leaving.

At the gym I did an upper body workout… I want to encourage all you who lift to bring it back to basics.. I myself had to do the same recently I realzed I was sacificing form for weights and a trainer pointed it out to me (I was thankful for) I have now decided to slow down my reps, use less weight so I can get back to the right form and really focus on mind/muscle connection and all else will fall into place… here is my workout:

  • Alternate between cable chest press and cable one are row (3 sets of 12-15 reps)
  • Alternate between lying dumbell press and barbell upright row (3 sets of 12-15) with the dumbell press I will do 15 reps of both arms together and that do unilateral, by working one arm at a atime!
  • Alternate between barbell bent over row and L shoulder raises ( L shoulder raises in when you do front raises and side raises together, basically while the right arm is doing a lateral raise to left arm is doing a front raise so it forms and L and you than do the opposite on each side and that is one rep I do 6 reps)
  • Lying dumbell tricep overhead extensions alternate with tricep push up
  • Cable double arm bicep curl
  • Seated machine preacher curls

I than procedded to run home completing my 50 min run and doing 7.25 miles… by time I got home it was 11:30 so I decded to make a brunch inspired by Andrea at Care to Eat…

 Thats the sandwish befoe I topped it with the other peice of bread.. I microwaved 1 egg and 2 egg whites and let it cool, mixed it with 1 tbsp of Smart Balance mayo and some cabbage slaw and put it between 2 slices of Arnolds Whole Wheat Bread (very good!)

I also had a fruit salad consisting of apples, banana, mango and blueberries topped with shredded coconut, flax and wheat germ…. just like a brunch I would eat out… dont you love that!

Speaking of eggs a study, published in the International Journal of Obesity, found that those eating the egg breakfast:

– Lost 65 percent more weight.

– Exhibited a 61 percent greater reduction in body mass index.

– Reported higher energy levels than their dieting counterparts who consumed a bagel breakfast.

The researchers also found that blood lipids were not impacted during the two month study. They found that blood levels of high-density lipoproteins, the “good” cholesterol and low-density lipoproteins, the “bad” cholesterol, as well as triglycerides, did not vary compared to baseline cholesterol blood levels in subjects who ate either the bagel or egg breakfasts.

These findings add to more than 30 years of research that conclude that healthy adults can enjoy eggs without significantly impacting their risk of heart disease, Dhurandhar said.

HERE ARE A COUPLE OF RESOURCES I USE AND LIKE:

http://www.usatf.org/routes/map/  (USATF website, great for mapping runs, finding routes and races)

http://www.nlm.nih.gov/medlineplus/ency/article/001943.htm (Medline Encyclopedia great for nutrition and exercise resources that have been researched)