Too much wedding cake

Actually when I said that last week was a bad week I meant that I gained 5 lb. In one week! I totally slacked off on my miles and my eating. I know that 5 lb isn't a huge deal but I really want to get down to my ideal race weight for the marathon in 6 1/2 weeks. This will help me to run as fast as possible. I was wanting to lose 3-5lbs before the race, but now with this setback I should lose 8-10lb!
This next week I am going to really focus on meals and miles!

Thurday Arm Workout

Here is my arm workout for tomorrow!
Heavy + body weight

3 sets of 8-12 reps
1. Upside down pushups (at the squat bar with my body at a diagonal with the ground pull myself up, they do these on the biggest loser all the time)
2. Bench dips with 10-15lb weight in my lap.
3. Wide Grip lat pull downs
4. Medium grip seated cable row
5. Hammer curls (biceps curl with palms facing eachother) 15lb
6. Shoulder Shrugs 15-20lb
7. Lateral Raises 8-10lb
8. Plank 3 minutes (1 minute in push up position and 1 minute on each side)

Buff Arm Challenge- Workout for Tuesday

I totally slacked off last week. There was family and a wedding (it was awesome). Back to reality!

Here is an arm workout for tomorrow.

(5-10 lbs 16reps 2 sets)

1. Biceps Curl
2. Overhead triceps extensions
3. Chest flys (lie down weight goes out)
4. Upright rows
5. Tricep dips (on a bench, push with arms not body)
6 Texas T's (my nickname)
With a dumbbell in each hand and keeping arms straight, extend arms forward to shoulder height (palms facing eachother). Keeping arms straight press arms out to sides hold for 1 sec. Press arms back together in front of chest (arms still straight) Release arms down for 1 rep.
7. Shoulder press with dumbells (palms facing out)
Start with arms bent right next to shoulders press weights straight above head and back for 1 rep.
8. Back Presses
With a dumbbell in each hand bend forward from the waist with arms by sides (feet should be hip distance apart). With the arms behind your body press dumbbells together and back apart for 1 rep. (very small movement)

Pose Running: Wanna run easier?

I am training for my first marathon! AHH! I have been trying to run pose. What's pose? I really think this is the right way to run. Here is a link :
http://www.posetech.com/pose_method/pose-method.html.
Check it out. Hopefully this will help me have a faster and easier marathon.

My Quinoa Tabouli Recipe

Just the way I like it.

1/2 Cup diced tomatoes (I like romas)
1/2 Cup diced Cucumber
1/2 Cup finely chopped yellow or white onions
1/2 Cup finely chopped green parsely
1/2 Teaspoon garlic
1/4 Cup fat free italian salad dressing (I use good season's and make my own)
2 Tablespoons Lemon Juice
1/2 Cup cooked red quinoa
1/2 Cup grape-nuts cereal (I love the crunchiness)

Mix all ingredients together except for cereal and quinoa; cover and refrigerate 1 hour. Stir in cereal and quinoa 30 minutes before serving.

Thursday Arm workout- Week 1 Buff Arm Challenge

Today I am going to lift HEAVY (15-25lbs, less reps) I have heard that lifting heavy/less reps actually burns more calories than lifting light/more reps. I am going to put alternate between heavy and light days for variety. I am going to go through the entire circuit 3 times.

Circuit:
1 set
1. Bicep curls 15lb/10r (2 15# dumbbells)
2. Skull crushers 20lb/10r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 10lb/10r (2 10# db shoulders)
5. Upright rows 20lb/10r (shoulders, back, 2 10#db)
6. Front raises 5lb/10r (shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

2 set

1. Bicep curls 20lb/8r (2 20# db alternate arms if needed
2. Skull crushers 25lb/8r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 12lb/8r (2 12# db shoulders)
5. Upright rows 15lb/8r (2 15# db shoulders, back)
6. Front raises 8lb/8r (2 8# db shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

3 set
1. Bicep curls 25lb/12r alternate arms
2. Skull crushers 30lb/6r (use bar, tricep)
3. Cardio: 30 sec Mountain Climbers
4. Shoulder Press 20lb/6r (2 20# db shoulders)
5. Upright rows 20lb/6 (2 20# db shoulders, back)
6. Front raises 10lb/6 (2 10lb db shoulders)
7. Cardio burst: 10 blurpees
8. Pushups 12 (pecs, shoulders, triceps)

This workout should take about 20 minutes.

oh and I never got around to running the 9 miler last night so I guess yesterday was my rest day! No more rest days this weeks! All or nothing!

How to make Chia Fresca

Here is my recipe for chia fresca;

2 tsp chia seeds
8 oz water (purified or distilled is best)
Juice of 1 lemon (sometimes I use lime too)

Cha-Cha-Cha- CHIA!

Whose tried Chia seeds? Yes it is the same chia that grows into the adorable Chia-pet!

It seems like there is a healthy chia movement sprung on by the book, Born to Run by , Chris McDougall. In the book, the native athletes of the Tarahumara Indian tribe are able to run super distances for days or weeks at a time with very little fuel. The one food source that they do bring with them is CHIA.


Why?

1. Chia absorbs ten times its volume in water. This hydrophilic quality helps the body hydrate. Hydrating is essential for athletes.
2. It is naturally bug resistant
3. Chia has more OMEGA-3's than any other vegetable.
4. It has 3X the antioxidants of blueberries
5. More Calcium than Milk
6. More iron than spinach - iron helps carry Oxygen in the blood
7. More protein than beans or soy
8. Folic acid in chia promotes a healthy pregnancy, brain function, cancer prevention, intestinal health, circulation, and teeth and gums.
9. More Vitamin C than oranges
10. Good Source of Fiber -Keeps you regular.

Source: Ultimate Chia-life, Renew life package.

Unlike Flax seed you do not have to soak or blend chia.

Here are some ways that I have incorporated Chia into my diet everyday:

Lots of days I just take a spoonful out of the package and eat it with a glass of water, But I want my family to eat it too so I:
Sprinkle it on Apples
Mix it Into pureed soups
Put it On salads, Yogurt, cereal and Sandwiches- I mix it in with my jelly.
Mix it in my pancakes, flax smoothies, ECT

Get Creative!