Tuesday, December 30, 2008

Peanut Butter

Interesting article on peanut butter
We already tend to steer clear of peanuts for some obvious (to our readers) reasons: the fact that they’re legumes, rather than actual nuts; the potentially dangerous, “anti-nutrient” lectins found in them; and their prominent spot in the upper echelons of the “Most Common Food Allergens” list. But there’s another reason to steer clear of peanuts, something we’ve touched on briefly in the past but never expounded upon.
Rest of the article

Thursday, December 25, 2008


Malnutrition doesn’t only affect starving children in third world countries with protruding stomachs; malnutrition is extremely common in the well-fed. In-fact, malnutrition is the leading cause of disease for the simple reason that the body isn’t receiving the vital nutrients it needs to stay healthy; un-healthy cells = diseased cells. A deficiency in any one nutrient alone can cause many health issues, let alone multiple deficiencies.(I read another article that sum it up, nice and simple. Toxins and deficiencies cause disease)

Rest of the article

Monday, December 22, 2008

Sixty uses for Baking Soda

Sixty uses for Baking Soda. It's non-toxic. Eaten in large amounts it might make you feel unpleasant, but it's not poisonous.Best of all, it's CHEAP! The cost of baking soda (especially when purchased in several pound large boxes) is far less than that of any other, specialized cleaning agent.

Uses for Baking Soda

Thursday, December 18, 2008

Blew off running tonight

Wasn't in the mood to deal with ice and snow. Decide to do some conditioning.
As many round in
20 minutes of
5 pull ups
10 push ups
15 squats

23 rounds(a little off from my pr but close)

Wednesday, December 17, 2008


I tried a avocado for the first time today.It wasn't bad at all.Its quite a interesting fruit. 1 avocado has 3 grams of protein,12 grams of carbs(9 grams of fiber,3 grams of sugar) 21 grams of fat but mostly monounsaturated which is the good stuff..It has more potassium than a banana.Its has a very high anti inflammation factor(that's a good thing)Its has a oily feel to it but you can cut it into slices.Try using avocado's instead of mayo or use it like a spread in place of butter.Mix it into your salad in place of salad dressing or use it as a dip....

The complete break down

Avocado Nutrition

Avocados contain fourteen different minerals. Some of the minerals they contain are calcium, iron, copper, magnesium, phosphorus, potassium, sodium, zinc, manganese and selenium.

The low sugar content makes avocados are ideal fruit for diabetics and hypoglycemic's. Avocados are a great source of slow-burning fuel for athletes.

Avocados contain several different vitamins, including: Vitamins A, several B-complex, C, and E.

California varieties of avocado are referred to as Haas. Has avocados have a rough skin and range in color from dark green to black. The darker the skin color, the more ripe the avocado. California avocados are available year-round.

Florida varieties of avocado are larger than California varieties. They have a smooth, bright green skin. Florida avocados are lower in calories and fat than other varieties and are rich in vitamin A and potassium. They are available from August to January.


Tuesday, December 16, 2008


3 mins rest

Interval 800 m 2:47
Interval 800 m 2:47
Interval 800 m 2:47
Interval 800 m 2:45
Interval 800 m 2:44

Cool down Tabata
sit ups
We had 13 people doing the cool down good stuff.......

Saturday, December 13, 2008

Did something different today.3x800 meters with a 20 pound weight vest.I had no idea of what pace to try to run. I just went how I felt.The first one came in at 3.30,then 3.25. 3.24.I thought it was going to be a lot worse.(not that it was easy).It forces you to take small strides.After that we teamed up from 5 mins of pull ups,push ups and slammed ball.1 min off between exercises,going for max reps one person works while the 2nd person rest. Max effort on all.

Tuesday, December 9, 2008

Track Workout

400 Build Downs
400 Build Downs




Cool down Tabata

push ups
plank holds

Cool down Tabata

push ups
plank holds
I think Linda comes to track just for the tabata's..........

Tuesday, December 2, 2008

Track Workout

400 m 1:21
600 m 2:00
800 m 2:44
600 m 2:02
400 m 1:13

Carb-Protein Drink Builds Muscle After Aerobic Exercise

It is well established that coingestion of carbohydrate and protein after resistance exercise stimulates muscle protein synthesis more effectively than ingestion of protein alone. The reason is that while protein is the primary structural constituent of muscle cells, carbohydrate stimulates the release of insulin, an anabolic hormone that initiates the process of muscle protein synthesis. Researchers from Canada's McMaster University recently investigated whether carbohydrate and protein coingestion would stimulate muscle protein synthesis after aerobic exercise, as well. Six male subjects completed two-hour stationary bike rides on three separate occasions. After one trial they drank a carbohydrate solution in sufficient quantity to provide 1.2 g of carbohydrate per kg of body weight. After another trial they drank a carbohydrate-protein drink that provided the same amount of carbohydrate plus 0.4 g of protein per kg of body weight. And after the other trial they drank a carbohydrate solution in sufficient quantity to provide as many total calories as the carb-protein drink but without any protein. The researchers found that the carb-protein trial resulted in a higher rate of protein synthesis than the two carbohydrate trials, and that only in the carb-protein trial was whole-body net protein balance positive. This means that there was a net muscle gain in the post-exercise period when a carb-protein drink was consumed and a net muscle loss when only carbohydrate was consumed. The study was published in the Journal of Applied Physiology.