Matrix and Neville are total pros at napping.

I spent mine stretching, drinking tea, and playing Skyrim! (The weather outside is very clearly drunk, otherwise I might’ve snuck in a light run  er, walk.)

How do you like to spend your rest days?

Today I took a rope over to the park, found a big tree and played around a bit. I used my imagination and had fun trying to throw the rope over just the right branch, climbing the tree when I screwed up and got it caught, swinging, climbing the rope, using it like a TRX and just messing around in general. Some fun, some sun, some fresh air, some activity and some things I had never done before. Pretty cool.

So my effin laptop was acting the maggot but it was not gonna stop me, even if I had to drive back to work and get my other one- I AM COMMITTED TO THIS!

My back is stiff from yesterday and my glutes are tight but gonna push through this!

So the work out was so intense I was shouting at myself and the tv counting up the reps and pushing with everything that I had, to the absolute MAX. I have never sweated so much in my whole life, I felt amazing after- really craving good food and bed! Exhausted is an understatement- not to mention that I did a spin class that morning too….not such a wise move! Douche!

The weather lately has been beautiful. The heat quickly adapted to a temperature that feels like someone is hovering an invisible oven around you, especially here in ATL. Not only is it time to make sure you’re hydrated with plenty of H2O, it’s time to pick up some delicious summertime drinks that are perfect for just relaxing by the poolside reading a book or a late night picnic on the beach. So I’d like to share with you three of my favorite summer time “refreshers”.

Mimosa is a great summer time drink. It is composed partially of white champagne mixed with a citrus drink. Most times they are made with orange juice, but I’ve had them with pineapple juice and even a very nice lime juice recipe one. They’re served cold and have the fun of bubbly champagne with the refreshing taste of citrus. Once you’ve had a great mimosa this may be your new favorite summer time delight.

I absolutely love white Lambrusco. It’s not as sweet as Mascato but it is a semi sweet white whine that has a little sparkle with very light tannins so it goes down smooth. It is served chilled and is a perfect patio whine. It also comes red so it is perfect to pair with your red meats during dinner time. It does a nice job of cleansing your pallet but not overpowering your mouth with flavor.
Bourbon St. is a amazingly delicious drink that is fused with strawberries and bourbon with hints of honey and ginger. I normally don’t snack on strawberries but I’ll gladly take them in this fruity cocktail that is filled with flavor and gives you that kick that’ll have you have you relaxed and ready to enjoy the party. I served these drinks during a ice breaker at a game night I hosted and not only was everyone asking for another round but it definitely got everyone in the mood for fun!!!

So be sure to stay hydrated this summer and keep lots of water close but don’t miss out on these great summer time drinks!

Twitter: @Lady_Rema ; @Sexytalkinglove
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“Never give yourself negative labels.  Give yourself labels that are positive.“

Seems simple, right? Well think about it. Really think about it.  How often do you give yourself negative labels? Me? I used to live in a perpetual state of negative label-dom.  Fat. Stupid. Worthless. Not good enough. Weak. A lot of them were learned; drilled into my subconscious by a less than great parent until I started to believe they were true. But, they’re not true. None of them. And that’s one of the many things I’ve realized throughout this process.

One of my biggest labels? One of the things that has been hanging over my head, negatively impacting my life for years? Fibromyalgia. When you say “I have fibromyalgia” it really is just a simple fact. But when it becomes all that you are, it’s a label. A very negative one at that. In years past, saying “I have fibromyalgia” was the equivalent of saying “I’m weak”, “I’m a quitter”, or “I’m just not good enough.”  Today when I say it, I’m saying “I’m a fighter”, “I can”, and “I am good enough”.

Some labels you can’t change. Some labels you choose. Choose positive ones. Force the ones you can’t change to become positive ones.

Never give yourself negative labels. You are good enough. You can do this. You are worth fighting for.

Eight things to measure:

Fasting Insulin Level

Body Composition

Strength

Physiologic Capacity

Testosterone

C Reactive Protein

Good and Bad Cholesterol

Triglycerides

Tenets of the evolution diet:

Eat whole foods. These are foods that you can either pick or catch and kill.

Eat at least some food raw. Try to have a salad or a piece of whole fruit once a day.

Eat a wide variety of foods.

Eat slowly and chew thoroughly.

Do not eat many small meals during the course of the day. Give your body a chance to burn off excess fat by limiting yourself to two or three meals a day.

Rule of thumb – Your diet should be one-third raw vegetables and fruit, one third cooked vegetables and one third meat or fish.

Do not deprive yourself of food. Even if dieting, you will make better progress when you are well nourished.

Foods to eat:

Vegetables (no potatoes or starchy foods)

Animal Protein

Fruit (avoid bananas, dried fruit, all fruit juice in the supermarket and canned fruits)

Nuts (almonds, walnuts, pecans)

Good Oils (Olive, Omega-3 Fish Oil Supplement, Castor)

Foods not to eat:

Grains

Dairy

Starchy Foods

Oils and Fats (except Olive and Canola)

Salt (excess is unnecessary)

Non Foods like chocolates, ice-cream etc

Worst foods you can eat:

High Fructose Corn Syrup and Cereal

Foods and drinks containing artificial sweeteners

Processed white flour

Casseroles

Rice

Refried Beans

Soy sauce and other soy products

Wheat bread

Pizza

How to exercise:

6 minutes cardio. Example – ride a bike, first one minute pedal with low resistance at a fast sprint. 2nd minute, turn the resistance upto the maximum possible and ride as hard you can. Repeat pattern twice more.

Lower body (15-8-4 repetitions)

- Seated Leg Curl

- Seated Leg Extension

- Leg Press

Upper body (15-8-4 repetitions)

- Seated Cable Row

- Barbell Row

- Incline Dumbbell Press

- Lateral Raise Machine

Supplements

- Vitamin D (1000IU each day and 5000IU on a cloudy day)

- Omega 3 Fish Oil (1000mg per meal when you do not eat fish)

- Melatonin (3mg half an hour before bed time)

- Branched Chain Amino Acids (5 grams with each day with breakfast. If trying to gain muscle 15 grams each meal for a week and alternate until you reach a healthy composition.)

- Antioxidants (One packet with breakfast and dinner. Ultrathione Health Pack made by Antioxidant Pharmaceuticals Corporation)

- Potassium Bicarbonate (50-100mg recommended)

Conclusion:

- Eat fresh vegetables, fruits, nuts, meat and fish. Stay clear of grains, legumes, potatoes, carbs and sugar. Limit alcohol consumption.

- Skip one dinner every week.

- Exercise with intensity. Lift weights, run sprints (but don’t jog or run long distances), play a sport. Workouts should be brief and intense. Going to the gym two or three times a week, for half an hour each time, is plenty.

- Remember, the goal is to eat and exercise as humans did roughly 40,00 years ago, before the advent of agriculture or laborsaving technology. Just don’t overdo it.

- Give up the regimented approach to diet and fitness. Relax, enjoy the process and let it happen.

Final race of the May half marathon madness this weekend, did I really do it? Am I really about to run my fifth half marathon in a row. Where did the last 5 weeks go? Looking forward to staying right here in Boston for the Run to Remember, its going to be special on many levels, can’t wait!

No big plans post race, but hope to get a little grilling in and a lot of post race refreshments! I am thinking Rum drinks to be the drink of choice.

While I get a 2 week “break” from halfs after this weekend, I will be participating in the Tough Mudder Boston next weekend…I just watched the video of some of the obstacles…oh boy this is going to be interesting. 

I was at an event this week and got to try these No Bake Healthy Thumbprint cookies, thinking of making a batch this weekend, think people will notice the healthiness of them? Thanks Whole Foods: http://www.wholefoodsmarket.com/recipe/no-bake-thumbprint-cookies

Try to take a minute to remember what Memorial Day is all about this weekend, very special and we are lucky to have such brave Service People!

Happy Memorial Day!

Run On-

After:

Detroit Lions quarterback Matthew Stafford is doing his part to make sure Michigan kids get the message about eating right and staying active.

Marissa Orzame (credit: Blue Cross Blue Shield of Michigan)

Stafford was the guest speaker at a special assembly at Boulan Middle School in Troy.

Stafford says practice makes perfect when it comes to making healthy choices.

“Not every single day of every year you’re going to be able to get out there and, you know, exercise or whatever it is. But, you know, you’ve gotta make it a priority in your life to make the right choices for the majority of the time and that’s a great first step in creating good habits

Seventh grader Marissa Orzame helped bring Stafford to her school on Thursday when she won Blue Cross Blue Shield of Michigan’s second annual “Make the Play for Healthy Habits” social media contest.

Orzame hopes to be a pediatrician when she grows up, but she would also like to be a dance teacher, a skill she showed off during Stafford’s visit on Thursday and in her winning video. [Check it out HERE].

Marissa Orzame and friends (credit: Blue Cross Blue Shield of Michigan)

The hike we went on yesterday was by far one of the most physically and mentally exhausting activities I’ve ever accomplished. The only comparable was the half-marathon I ran back in March.

It was 7.2 miles up the Sandia mountain chain. You start at approximately 5,000 feet in altitude and rise to a peak of 10,378 feet. The change in altitude has quite an effect on your fitness levels. My heartbeat remained elevated for hours at a time as the physical exertion coupled with thinner air affected my body.

The hike was more than worth the effort however. The sights along the way, the adrenaline rush as we slowly crossed cliff sides where one wrong step meant a long fall all made it by far one of the most satisfying experiences of my life. The people at the top congratulating us helped too.

Today, and very sadly, I am headed back to North Carolina. Not sad to be going home, but to be leaving New Mexico. I never expected it to be quite so astonishingly beautiful and diverse. One day I will come back.

Hopefully I will be able to post the pictures taken with a camera other than that on my phone tomorrow. Until then, thank you again for reading!

-Pat.

Target run 9.6km – actual run 10km 55:22 – PB!!!

Screenshot from RunKeeper

Input/output – (net calories 275)

• Food and drink: 1235 calories -
  • Breakfast: 2 Poached Eggs on toast.
  • Lunch: Vegetable Stir Fry.
  • Treat: 2 Haribo Yellow Bellies!
  • Dinner: no time for dinner!
• Running: -960 calories

Eat some fish twice weekly. It is possible, for example, to achieve this by eating some tuna fish at lunch or having a small piece of fish for dinner once a week. Fish consist of substantial levels of omega-3 acids which often, we have discovered, are essential to our health. Eating fish frequently will help you avoid heart disease, Alzheimer’s, and other serious problems. If fish isn’t your thing or maybe it can make you actively sick, you can get the same nutritious effect from taking an omega-3 supplement a couple of times per week.

Did you already know that you may protect your hearing by humming? Humming will activate a specific muscle in your ears that, when tightened, will prevent sound from getting in. It isn’t exactly the same thing as wearing earplugs (which you should do if you are planning on taking in a loud event like a concert or car race) but it is less dorky than plugging your ears with your fingers. After the initial loud event, you must avoid different loud things for a day or so. Human ears stay vulnerable for the first day right after initial exposure to very loud sounds.

Work out standing when you can, especially during the weight training part of your work out. Standing up when you are lifting weight or exercising will push the muscles in your abdomen to support your spine and help you stay in a standing and balanced position. This means that you’ll be working out your abdominals while concurrently lifting weights.

Invest in a Sonicare toothbrush. By now you possibly already know that Sonicare has become the leading brands of electric toothbrush that you can buy. Yes it costs lots of money but it is probably the very best investment you can make into your dental health. Not only will it enable you to clean your teeth but it helps you wipe out the plaque between your teeth (it uses sonic waves to do so) just like you would do manually when you floss. People who don’t like to floss especially will benefit from the use of a Sonicare toothbrush.

There are lots of tiny changes that you can make to improve your health. No matter if you purchase earplugs or perhaps hum during concert or even buy a better toothbrush–good health is yours for the taking. What it actually boils down to is making wise choices about every day things; you can do that.

And before we forget, we must give particular appreciation goes out to bodyphlo. The great folks at that place have not only helped us when we required some good info about women’s active wear, but they have also definitely helped us have this blog set up, and I’m confident they are going to continue to help us in the future, in addition to their grateful customers.

Today I wanted to talk about the importance of ice baths or icing in general. I’m actually icing right now, so I figured it would be a good topic to discuss. Whenever I was living at school our athletic trainers really encouraged us to ice anything sore after workouts. Now that I’ve moved back home I haven’t been icing as much as I should and my legs are starting to pay the price. Luckily at Tanks we have an ice bath available, but for today I’m just going to use ice packs.

I know what your thinking, why would I want to put my body in a tub full of ice? It’s not the most enjoyable thing, but it is a great way to help your muscles recover after an intense workout. Whether your lifting, or running the muscles you are using throughout your workout experiencing tiny tears in the muscle fibers. This is perfectly normal, and explains why your body is sore after working out. Icing immediately after a workout can speed up the recovery process and reducing muscle soreness from a few days, to one or two.

If you are working out daily, I strongly recommend that you should ice the muscles you used for that day after. This will help you to be able to workout through the week without letting sore muscles prevent you from working out to your full ability. Even if you are not working out every day, if your the least bit sore you should take care of it immediately so it doesn’t progress each time you workout.

If I’m at the gym or at school, I usually jump in the ice bath. Most of my soreness is in my lower body so for me I’ll get in to about my waist. On some occasions I will go in to my shoulders. I’m not going to lie, it sucks but after a minute everything goes numb. Today I went to the track and ran, after my shins and calf muscles were extremely sore so I made individual ice bags. When icing you shouldn’t spend more than 10-15 minutes at a time. If your still sore after icing the first time, you can ice on and off throughout the day. Some people believe colder is better, but temperatures around 50 degrees fahrenheit are efficient enough.

Hope this tip helps!

-Kelsey

WORDS – Ash Phelps, Brighton Active Magazine Editor

So was it worth the wait? In one word – YES! My two year wait to attend BodyPower was something I will treasure for a long time. For me, this was an opportunity to meet some of the people that (without them knowing) have played a huge part in my passion for keeping fit, healthy and active.

With Grenade ambassador Jamie Alderton

From seeing Žydrūnas Savickas win his first World’s Strongest Man in 2009 to witnessing Phil Heath claim his first Mr Olympia title in 2011. I also remember when Kirk Miller graced the cover of Men’s Health Magazine in 2010 and when I first tried one of Jamie Alderton’s (Grenade ambassador) arms workout from his You Tube channel earlier this year.

Going back much further than this, I remember working for Men’s Health Magazine myself on a work experience placement in 2005 and having to interview then cover model winner (although he didn’t know it yet), Olly Foster over the phone to make sure he could attend the awards ceremony the following week. And even further back than this, I remember seeing then LA Muscle ambassador (now with True Performance) Rob Riches flex his guns on their website in front of a sports car and two scantily clad women. That image alone had me working on my biceps in the gym for weeks in an effort to make them grow.

You can imagine then that to meet these people was something of a delight and all of them I still follow to this day via their social media sites and You Tube channels (great for pre-gym motivation).

Instead of sounding like a lunatic and divulging every bit of my history with each athlete, I simply shook their hand and thanked them for being such a huge inspiration to me. With the exception of Olly Foster, who I talked his ear off for what seemed like an hour about our short Men’s Health phone conversation year’s ago. He genuinely seemed interested, but regardless of whether he was or not, he gave me the time to talk to him and answered all the questions that I had on ways to step up my own training.

With Reflex ambassador and 2005 Men’s Health Cover Model winner Olly Foster

Other faces that gave me the time to quiz them about anything and everything fitness were Ryan Terry, Carly Thornton, Bronwyn Taylor and a legend in bodybuilding – 8 x Mr Olympia, Ronnie Coleman. It was also great to see some familiar faces who I know closer to home here in Brighton, Christian Vila (of Brighton Kettlebells) and Oli Thompson (former UFC fighter and strong man).

My time at BodyPower was well spent. As well as chatting to my idols, I also attending some free seminars that were too good to miss. Two that particularly stood out were an hour with current Mr Olympia Phil ‘The Gift’ Health about how the bodybuilding industry is evolving and what legacy he wishes to leave. And a talk on ‘Lactic acid training’ hosted by Reflex ambassadors Olly Foster and Shaun Stafford, where we delved more into this exciting (yet intense) way of training to shock your muscles into growth. Q&A sessions were opened up to the crowd at the end and where some seemed tentative, I seized the moment and once again tried to soak up as much information as I could.

Perhaps though one of my favourite moments on this year’s BodyPower Expo took place right at the start of the day, where I joined Physique Elite DTP Transformation Specialist Simon De Burge on stage for a chest & back DTP workout in front of a curious crowd. Having previously trained with Simon when he visited Brighton last year I knew what I was letting myself in for, but having a running commentator and inquisitive audience was something that I was not used to. Thankfully though this was all the motivation I needed to put on a good show and complete the workout whilst having a laugh and a joke with Simon along the way.

The USN area at the entrance of BodyPower 2013

With power lifter Bronwyn Taylor and her father

With Reflex ambassador Shaun Stafford

With USN ambassador Ryan Terry

With 8 x Mr Olympia Ronnie Coleman (left) and Shaun Roden

With True Performance ambassador Rob Riches

Current Mr Olympia Phil ‘The Gift’ Heath taking centre stage during his seminar

With Physique Elite DTP Transformation Specialists Simon de Burgh (right) and Matt Warne (left)

About to enter BodyPower 2013

Mid DTP workout with Physique Elite DTP Transformation Specialist Simon de Burgh

With local lads Christian Vila of Brighton Kettlebells (right) and former UFC fighter and strong man, Oli Thompson (left)

Leaving the expo and returning to Brighton my motivation for keeping fit, healthy and active could not have been higher. In fact, ‘keeping’ is perhaps the wrong word. Now I am determined to assess every single aspect of my training and nutrition to make sure that I take some huge leaps forward before I turn 30 next April. This being the long term goal, but perhaps a shorter goal is to up the ante before jet setting away for a holiday at the end of next month.

I have taken away with me an important lesson, that being to be consistent with all that I do (both in and out of the gym). This was drilled in by more than one person and makes complete sense. From a training perspective keeping notes and photos of my progress is now vital, as well as making sure my nutrition is top draw (but at the same time listening to my body when I need a sweet treat). Little changes here and then can make big differences, and since returning from the event plans are already in motion.

Next year when I attend BodyPower 2014 (which I certainly won’t be missing) I will be less in awe of the inspiration I was given in my late teens and early twenties, but more so about what I witnessed exactly one year prior in May 2013 at an event that opened my eyes. Perhaps people will remember me, perhaps not. Regardless though, I’m sure I will bore them to death with stories of how my year has been a success thanks to them. And I wouldn’t have it any other way.

To learn more about BodyPower visit www.bodypower.tv

With Physique Elite Master Training and 2010 Men’s Health Cover Model winner, Kirk Miller

]]> http://hotspringschallenge.wordpress.com/2013/05/23/amazing-deal-over-half-off/ Thu, 23 May 2013 20:28:41 +0000 samanthaostiephillips http://hotspringschallenge.wordpress.com/2013/05/23/amazing-deal-over-half-off/

Here is a great deal. The patented anti-aging and energy system retails for $125. Get your monthly supply now for $39! Click the photo to sign up as a customer and reply to this post for your special link.

The world makes room for passionate people. -Lewis Howes

Laid up on his sister’s couch, recovering from surgery, Lewis Howes had to make a decision. Wallow in loss, or apply the same champion’s mindset that had fueled his life to rebuilding a new life and career. He chose the latter, and what happened next was pure magic.

Now here is another question I get asked by my friends is how can you be single when you outnumbered by men all the time ( Construction as you may have guesses).The simple answer is Do you know how old the single/attractive ones are?I would date them if I wanted to mother them of course  I still got a few more years before I turn 30 and being a mother I do notice I am mature beyond my years comparing to other women with no kids.

Now do I go on a date with an older man doesn’t seem to old maybe just mature he is divorced with 2 young boys.I am not attracted to him at all but our conversation seemed to flow when I met him last weekend at my cousins party in Surrey.He lives in a different county.Should I  or not?Will need to answer this question before he makes contact again.I will not call or text I will wait for him to see if he is interested i know he is well he seemed to.

It’s not easy, but I know you all can do it. Check back for a more elaborate post on mindful/intuitive eating–the philosophy that truly changed my life, and that of many others.

Happy Thursday (it’s almost Friday)!

I’m still fairly new to running. I ran my first 5k in October which was a huge deal for me. Hell- I can still remember the first time I ran for thirty minutes without stopping in August (covering just about three miles) and how I couldn’t stop smiling/had an internal mini freakout because I was so happy.

I had been so distracted by life and other things lately that I kinda forgot about this 8k… whoops. Like I knew I was doing it- it’s in my calendar- but my brain hadn’t really processed the fact that I’m going to actually run 8k.

Some of you may remember that I won a blogger contest for a free entry into the Run for the Dream race held in Colonial Williamsburg in the beginning of March. Being a big old history freak- I am quite excited about this. Will and I found a low cost hotel and we’re going to stay overnight Friday into Saturday (June 1st, the day of the race). Otherwise we’d have to leave at like four in the morning in order for me to get there early enough- woof.

So I never trained for the 5k I did- mainly because I knew I could run 3ish miles. I did a couple of test runs prior to the big day but I didn’t do anything special to prepare. Should I do the same thing with this upcoming 8k? This is a genuine question here, readers. I’m not really sure. It’s a little late for a training program so that’s out of the question, but if I consistently run 3-4ish miles and have run more in the past- should I be concerned?

At this point my plan is to wing it. Hopefully that’s not a mistake. I guess only time will tell. At the end of the day- I’m running the 8k for fun and not for a time so it’s not a big deal. But me being the perfectionist I am- I of course want to have a good run.

On Tuesday I did a practice run of five miles on the treadmill just to prove I could do it. Although it was boring and felt so long… I could do it. I don’t think I’ll have to worry about boredom when it comes to the actual race as Colonial Williamsburg will have plenty of interesting things for me to look at. I’m actually more so worried that I’ll want to stop and check out all of the historical shenanigans around me

I think what I’m most nervous about actually is the 24 hours before the actual race. With the 5k I was able to make myself dinner at home the night before, sleep in my own bed, make myself breakfast, and get to the race start with full knowledge of where I was going and what I was doing. This 8k is COMPLETELY different. I’ll be in a place I’ve never been before and relying on whatever food is available to me there and the hotel I’m staying at for quality zzz’s. The planner side of me doesn’t like this. I know it will be fine- but again, planner Allison says no bueno. Should I bring food with me? What other things might I want to think about bringing?

Any advice and tips on being on the road and running a race are welcome. Well actually, I’m accepting any and all running advice always.

In the meantime I’m just going to go with my “wing it” plan of running twice in this last week before the race and cross training in between. Here’s to hoping!

IN OTHER NEWS

Speaking of running…

My friend Barbara over at Food is Fuel is a finalist in the Brooks “My First Half” contest where she’d win a trip to participate in the Rock ‘n’ Roll Las Vegas 1/2 marathon in November!

I would absolutely love your help in getting her to win the contest- she deserves it so much. Her story is really inspiring and relatable to anyone out there who has struggled and recovered from disordered eating.

All you have to do is go to this page >>> click here.

1. Click on “Barbara Kennedy” to view her bio and vote.
2. Click on “Submit Your Vote”
3. Select “Barbara Kennedy” on the ballot page and click “Submit Your Vote”
4. That’s it!

{a HUGE THANK YOU to anyone who votes for her!}

Also fitness related- have you been hanging ten lately? That’s my lame-o way of asking you if you’ve been participating in the CSX #GiveThem10 push-up challenge that benefits the Wounded Warrior Project. I blogged about it yesterday and have been taking photo evidence that I’ve been getting my push-ups done!

And related to NOTHING else in this post: I GOT MY VISA TO GO TO RUSSIA. Now enjoy this sensual moment between me and my passport:

Is it July 1st yet?

If some of you remember- I had yesterday off of work AND I had today off (and I have F, Sat., Sun., and M off).  SWEET, SWEET, SWEET VICTORY!

I’ve been enjoying some serious downtime, relaxation, good food, long walks, middle of the afternoon yoga, retail therapy (I needed shorts), an 1.5 hour massage (paid for by the production company we worked with on the telethon!), and time with friends.

The good life- basically.

Keep it wicked healthy xoxo