Tips from WLC

Suggested Workouts:

1. WLC official workout – interchange the movements written to get variety

2. Go for a run
a) easy, slow, recovery for 15-30 min
b) short intervals:
3 min warm up
4-8 x 30” hard; 90” easy
3 min cool down

3. Handstand kick ups & walking

4. Do as many Push ups as I can in 10 minutes

5. Repeat 5x:
jumprope for 1 min
Squats / lunges / bicycles for 1 min
Total time: 10 min

Suggested Stretching:

Monday – Pigeon
Tuesday – Side Lying Pretzel
Wednesday – Couch
Thursday – Ankle (calf/achilles)
Friday – Squat
Saturday – Hamstring
Sunday – Thoracic Extension

Whole Life Challenge #4

I am trying another Whole Life Challenge.  This will be my 4th one.  I have cheated quite a bit on the last 2 I did, but this one is (hopefully) going to be a good one.  The site and the scoring system are a little different this time, so hopefully it will keep my interest.  I have been doing the Challenge with essentially the same team of players for a while and we are good at cheering each other on, so we will see how it goes.  I have really got out of the habit with exercising and am starting at the bottom again.  Hopefully this will get me back on track with that too.
I did well on Day 1.  I had no oat oatmeal for breakfast, eggs and a banana for lunch and chicken, roast vegetables and stuffed tomatoes for dinner.  I had a piece of cherry clafouti for dessert.  Only 51 more days to go!!!

September Run-Forest Park

Very nice morning for our September run. I did it in 23 seconds less than Monday's run, so I was a little faster. Still much slower than I ussed to be!!!

Sam says we look better at the end of the race than the beginning!!!!

August Run 2014 Billiken 5K at SLU

OK, it's September 1st, so technically this is not my August run, but we were gone for quite a bit of the month and it's so hot that there aren't that many runs around in August.  I was pretty slow, but my heel has been really bothering me and I haven't run since the July 4 run.  I felt OK, so that's a plus.  September run is next week!!!!

July Run Freedom 4 mile

Fair St Louis has relocated to Forest Park this year because of the construction down by the arch. The Freedom 4 mile run was this morning in the park. It was fantastic weather, the course was nice and flat, it was one of the best runs ever

My time wasn't as good as last year, but I haven't been running anything like as much and my heel is STILL bothering me....

Great start to a Saturday morning though and my July run is done....

Lamb Curry experiment

Ingredients

• 1 lb ground lamb
• 1 large handful fresh mint
• ¾ cup Coconut Milk
• 1 white onion
• 5 cloves garlic, minced 
• 2 inch ginger, minced
• 1 serrano pepper, minced
• 1 can Organic Diced Tomatoes
• ½ tsp salt
• ½ tsp Paprika
• ½ tsp Fennel Powder
• ½ tsp Coriander Powder
• ¼ tsp pepper

Instructions

1. Melt oil in a saucepan on medium heat, and add onions and a pinch of salt.
2. Once the onions begin to brown, add ginger, garlic, and serrano pepper and stir-fry for a minute.
3. Add spices and let them bloom for a minute, then add tomatoes and cover the pan for 5 mins.
4. While that's cooking - combine the coconut milk and mint in a blender - and blend. Set the sauce aside for now.
5. Add the ground lamb to the pan and once it’s mostly browned, add the mint sauce you just made.
6. Cook for another 5 or so minutes, garnish with more mint and serve.

End of WLC #3

The WLC ended today.  I did measurements etc and I have done better than I expected.  My workout score increased by 14%, my weight was down by 4 lbs and I lost 2 inches on each of my measurements.  Need to keep it up now....