30 -Day Flush

This is just an example. Yes it is low-calorie, but there is a lot of research supporting a low caloric diet that is optimal in both macro & micronutrient intake. I am enjoying the flush and find it easy to follow the suggested intake of more proteins(animal) and veggies and to rely less on processed, boxed items, and man-made food. Are you? Monday 3/3 Post-run 5am Energy Drink Post-class 6:15am Coffee 8am 2 Turkey Sausage Links, Mineral Water, and 1/4 Almond Milk Post-lift 10am 2 BCAA w/ Coconut Water, 2 Hard-Boiled Eggs, 3 pc Melba Toast 1:30am 1 Packet Tuna Post-Classes 7:30pm Flounder, Steamed broccoli, green beans, & yellow and orange peppers. Tuesday 3/4 Post-run 4:30am Energy Drink & Sm Coffee Post-lift Bi & Delt 8am- 2 Egg whites & 1 Whole egg scrambled Post-lift legs Cabbage-Tuna Roll-up (2 steamed cabbage leafs & 1 pactet Albacore Tuna) 2 BCAA 2 Fish Oils w/ coconut water 2pm Mardi Gras frosted cookie Post-cycle - 7:00pm Boiled Chicken Breas, Biscuit…

Weekly Menu 2/24/2014

Monday, February 24, 2014- (Feeling 80% Better)

4:15  AM- Post Run- Energy Drink
6:30  AM- Post Bootcamp- Coffee
8:00 AM- Hard Boiled Egg
8:45 AM- 1 Scoop White Chocolate Peanut Butter
10:00 AM- Post Lift (Heavy Chest) - 2 BCAA, 1 Hard Boiled Egg, 5 Blueberries, 4 pieces Melba Toast Crackers
7:15 PM- Post 2 Hr Class- 4 oz. Boiled Chicken Breast, 6 Asparagus Spears, 5 Broccoli Florets, 1/4 C. Almond Milk, 1/4 C. Coconut Water, 2 BCAA & 2 Fish Oils

Tuesday, February 25, 2014- (Energy Up, Not Feeling as Sick)

4:15 AM- Post Run- Energy Drink
5:30 AM- Coffee
6:30- Post Lift(Bicep/Triceps)- Coffee, 1 Hard Boiled Egg, 1/4 C. Almond Milk
11:00 AM- Post Lift (Heavy Back)- 3 oz. Cod, 2 BCAA & 2 Fish Oils
3:00 PM- 1 Packet Albacore Tuna in Water
7:00 PM- Post Cycling- Steamed Green Beans, Asparagus & Broccoli

Wednesday, February 26, 2014

4:15 AM- Post Run- Energy Drink
6:30 AM-Post Bootcamp- Coffee
8:00 AM- 2 Turkey Sausage Links, 2 Broccoli Florets & 2 Cauliflower Raw
10:30 AM- Po…

WEIGHT TRAINING 101/Recap/Reminders

Recap of the 30 Weight Training 101 Intro Talk The answer to so many of your questions of.... Why you have belly fat although you work out? HORMONESWhy am I not getting stronger? MUSCULAR ENDURANCE & NOT MUSCULAR STRENGTHWhy am I getting injured, over & over& over? WEAK TENDON CONNECTION What should I eat? REAL FOODI want a 6-pack? APPLY RESISTIVE FORCESI lost weight and have "saggy" skin, how can I "tone" it up? PROTEIN & TRAINING VOLUME
I went over briefly the "how to" of loading & unloading the EZ curl bar and straight bar and how to safely use the collars on these bars. Also, the weight of each bar: the EZ Curl bar weights 20 lbs and the straight bar weights 45 lbs. My guess is that many of those in attendance have not worked with this type of equipment and are not comfortable  going into a Weight Room setting to set up & use this equipment. Hopefully, the quick explanation of these two new pieces will allow you all to go right i…

Kristen's Weekly Food Journal 2/16/14

Sunday, Feb. 16, 2014

5:00 AM- (Post Run)- Energy Drink
8:30 AM- Coffee/Orange
11:00 AM- Crushed Garbanzo Beans w/Feta Cheese, 5 pieces of Melba Toast
1:00 PM- 2 Broccoli, 2 Cauliflower Raw
3:00PM- White Rice w/Salt,Pepper & Butter Topped w/Sunflower Seeds (Carbs for the Week)
6:00 PM- 5 Blueberries, 1/4 Cup of Almond Milk

Monday, Feb. 17, 2014

4:00 AM- (Post Run)- Energy Drink
6:30 AM- (Post Bootcamp)- Coffee
8:00 AM- 1 Turkey Sausage, 1 Hardboiled Egg, 2 Fish Oils, 2 BCAA
11:00 AM- 1 Scoop Justin's Hazelnut Butter
3:00 PM- 10 Animal Cookies/Crackers
7:30 PM- Chicken Breast-Olive Oil, Steamed Broccoli, Asparagus & Cabbage, 2 Fish Oils & 2 BCAA

Tuesday, Feb. 18th, 2014 (Not Feeling Well, Bad Calorie Day!)

4:15 AM- (Post Run)- Energy Drink
5:30 AM- Coffee
9:00 AM- (Post Lift)- BBV 8 oz. Shake w/Almond Milk, 2 Fish Oils, 2 BCAA
6:00 PM- Toast

Wednesday Feb.19, 2014 (Sick Day)

6:00 AM- Coffee
9:00 AM- 1 Scoop of Justin's Hazelnut Butter, 2 Fish Oils, 2 BCAA
1:00 PM- (Pos…

Weekly Menu Journal

You asked HOW and WHAT??  I am sharing with you my personal food journal of the week.

Weekly Menu

Post Run 4 am- Energy Drink
Drink, ½ Graham Cracker

Post Run/Workout 6:30
am- Coffee, 2 Hard Boiled Eggs and some Blueberries

2:30 pm Apple
6:45 pm-Handful (6-8)
Peanut Butter M&Ms

Post workout 7pm- 4 oz.
Cod, Olive Oil, Red Peppers, Orange Peppers, Broccoli and Roma Tomato

Post Run 4 am- Energy Drink

6:30 am- Coffee
7:30 am- 2 Hard Boiled
Eggs, Spoonful of Peanut Butter

Post Lift 9:45 am- BBV
Shake with Whole Peanut Butter, 8 Ice Cubes and Almond Milk

1:00 pm- Steamed Green
Beans, Broccoli and Red Peppers

Post Cycle 7 pm- Juicer
Drink 16 oz.

Post Run 4 am- Energy Drink
Drink and 1 Graham Cracker

Post Workout 6:30 am-

7:30 am- Spoonful of
Whole Peanut Butter, 2 Turkey Sausage Links

Post Lift- 8 oz. BBV

1:00 pm- Packet of Tuna
with ¼ Cup of Cottage Cheese

7 pm- 4 oz. Cod with
Steamed Green Beans, Broccoli and Yellow and Orange Peppers

8 Tortilla Chips
2 Chocolate…


Just a few details about the upcoming WEIGHT ROOM WORKOUT!!!

This is the closest to personal training a "group" environment will get. This will not be at all like a typical Group Exercise class. The format will be similar to that of   "old school" style weight room  lifting. Think Monica Brandt, Kiana Tom, Rachel McLish, Corey Everson.... the pioneers (at least to me) of WOMEN ON WEIGHTS!!!! Will you look like them? No, but you will get strong like them!!!!!!!!!!!!!!!!!!!!!! Or, maybe some of you will and please welcome that. Let's start being ok with muscles and legs that have development & definition and glutes that "pop" and delts that are broad. NO MORE SKINNY GIRL BS and no more looking at food as the enemy or counting every calorie - who wants to be controlled by that? Hmm, moving on....
With that being said, the goal is to lift, lift heavy, using just dumbbells,  focus on all of the large major muscle groups, get in get it done and get out…


The plan for this Saturday, August 31st.

We will meet at LC Track. Same time, 5:20am. There will do our warm up run off the track, about 2 miles. Then, we will do a 40 minute track workout - LT pace runs, Long Intervals, Short Intervals, and more. By this time, we have all built a pretty god aerobic base and will be ready for the workout tomorrow!!!

Don't forget, we have our RED DIRT SHOE CLINIC tomorrow at 8:45am. I met with Andy yesterday and he and his staff will be ready to discuss with all of you options of  new shoes, the latest science on shoes, foot strike, and your individual biomechanics of running. As long as your dues for the September - December session have been paid, you will receive an additional 15% off your purchase of regular priced items - that is an awesome deal if your rotate your shoes or purchase new shoes every 45-60 days. If you are unable to go tomorrow, I have emailed Andy a roster with all of your names. This offer will continue throughout this sessio…