tag:blogger.com,1999:blog-29424587636355211022024-03-14T04:17:14.207-07:00Believe, Sweat, and Inspire.Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-2942458763635521102.post-75210669295287544702014-12-26T10:15:00.001-08:002014-12-26T10:15:05.031-08:00My Journey to the 2015 NYC Triathlon<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;">My Road to the 2015 NYC Triathlon</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.youtube.com/user/silverdz302">View the Trailer for my 2015 Video series by clicking here!</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1AYlLs-Dh6W2-mGR1EtcNSaVE1Cd2wjolvg0P4bQ2GHwMujnqx-3-41dBNgkB9JVmwhmTh-8IaC6sKprU_PiaHoMrF35Bqexl0SxemxrY_baAe8ALPIV0g_nYsHgLSKP72YRmoWKINR4q/s1600/IMG_9545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1AYlLs-Dh6W2-mGR1EtcNSaVE1Cd2wjolvg0P4bQ2GHwMujnqx-3-41dBNgkB9JVmwhmTh-8IaC6sKprU_PiaHoMrF35Bqexl0SxemxrY_baAe8ALPIV0g_nYsHgLSKP72YRmoWKINR4q/s1600/IMG_9545.jpg" height="320" width="213" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
By chance, this year I was selected through the lottery for the 2015 NYC Triathlon. Due to shoulder injuries last year, I put my triathlon training on hold and focused more on bike races. I had a blast racing at Lime Rock Park in Salisbury CT, In the Catskills in upstate New York, and in Danbury CT on a .6 mile crit course. After working my upper body strength, getting back in the pool, refocusing my goals, I am ready and determined to tackle the field and finish towards the top. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-1FEJlgIB673B1c7GriN5-ZcLW4y9SGIyRQ9-T36RRSKLjphAapigZOL2HWv5b30GYyuhwIs5FAOUGMcnwyr3hbOz8GzitkuubgFaQGTjxOrGUGU4hE_n5ephM_bBGpdwOjPxgJdaktO/s1600/IMG_9560.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis-1FEJlgIB673B1c7GriN5-ZcLW4y9SGIyRQ9-T36RRSKLjphAapigZOL2HWv5b30GYyuhwIs5FAOUGMcnwyr3hbOz8GzitkuubgFaQGTjxOrGUGU4hE_n5ephM_bBGpdwOjPxgJdaktO/s1600/IMG_9560.jpg" height="425" width="640" /></a></div>
<br />
<br />
<div style="text-align: center;">
<span style="background-color: white; color: #555555; font-family: arial, sans-serif; font-size: 12px; line-height: 14px; text-align: left;">If you want change then you need to act. Get up and start living. I wake up every morning with my dreams in the back of my head and I chase them throughout the day. I won't regret anything because I put 100% into everything I do. So many people talk about things they haven't even done, they procrastinate, and they don't know the meaning of sacrifice and hard work. Are you done yet? Do you want to see what passion really is? Do you want to see what struggle really means? Stay tuned...</span></div>
<div style="text-align: center;">
<span style="background-color: white; color: #555555; font-family: arial, sans-serif; font-size: 12px; line-height: 14px; text-align: left;"><br /></span></div>
<div style="text-align: center;">
<span style="background-color: white; color: #555555; font-family: arial, sans-serif; font-size: 12px; line-height: 14px; text-align: left;"><br /></span></div>
<div style="text-align: center;">
<span style="background-color: white; color: #555555; font-family: arial, sans-serif; font-size: 12px; line-height: 14px; text-align: left;"><br /></span></div>
<div style="text-align: center;">
<span style="background-color: white; color: #555555; font-family: arial, sans-serif; font-size: 12px; line-height: 14px; text-align: left;"><br /></span></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-34167173341667362042014-11-02T18:06:00.000-08:002014-11-02T18:06:13.326-08:00Shoulder Routine to Get Ready for Fast Twitch Activation!<div class="MsoNormal" style="text-align: center;">
<span style="font-size: 18.0pt;">Training Fast Twitch Muscle Fibers<o:p></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">And Developing Strength with Speed<o:p></o:p></span></i></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijlAcm6jQix6yBxXkHEKr1kgp0Fpb0YHBqt-CFJ2wdsNlRu46_jeX010xZZJRXaXCnylOGDRK4M_Ly_ieU27N_6BUPK_lD0se5uSWwREEkv-hJnsrYogpzSXgCYjZSp5EEfGA4gp2yBBQo/s1600/Screen+Shot+2014-11-02+at+8.56.58+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijlAcm6jQix6yBxXkHEKr1kgp0Fpb0YHBqt-CFJ2wdsNlRu46_jeX010xZZJRXaXCnylOGDRK4M_Ly_ieU27N_6BUPK_lD0se5uSWwREEkv-hJnsrYogpzSXgCYjZSp5EEfGA4gp2yBBQo/s1600/Screen+Shot+2014-11-02+at+8.56.58+PM.png" height="277" width="320" /></a></div>
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoListParagraph" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; font-size: 14.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"><br /></span></span></span></div>
</div>
<div class="MsoListParagraph" style="text-align: center; text-indent: -0.25in;">
<span style="font-family: Calibri; font-size: 14.0pt; mso-ascii-theme-font: major-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: major-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]--><b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; font-size: 14.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">RANDOM FACT!!</span></b><span style="font-family: Calibri; font-size: 14.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"> Did you know that “Strengths” is the longest
word in the English language that has only one vowel?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">As we know,
fast twitch and slow twitch muscle fibers are spoken about in many aspects of
training for athletes and sports enthusiasts. This is to create a well-rounded
athlete that encompasses Endurance, Power, Speed, Force, muscular and anaerobic
endurance.<span style="mso-spacerun: yes;"> </span>And…the only way we can
improve is if we keep pushing our body past the limit of what it can already
handle right?<span style="mso-spacerun: yes;"> </span>But how do we do that
without injury? How do we train certain systems like fast twitch muscle
fibers?<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I have a
history of shoulder injuries, and I was attacked with bilateral bicep
tendonitis in March, which was severe enough to halt a lot of strengthening of
my arms and shoulders.<span style="mso-spacerun: yes;"> </span>It focused me in
terms of biking but halted swimming and upper body strengthening.<span style="mso-spacerun: yes;"> </span>It was painful and disappointing. <o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><br /></span></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Once I
recovered and felt good enough to push myself, I had a goal of performing some
Olympic movements such as a clean and jerk in order to work my fast twitch
muscle fibers.<span style="mso-spacerun: yes;"> </span>I also wanted to use
kettle bells in transverse movements and to start deadlifting heavier weight. I
knew this would be key to improving my muscular endurance and force, as well at
the fast twitch muscle fibers.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-spacerun: yes;"><br /></span></span></div>
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-spacerun: yes;">Wall Ball: 18lb medicine ball thrown 8-10 feet up in the air </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhEZtm6NE3bqo7MWTXUmWGIuqrdCPBc65vIAHc7Ll_WvM4God8NKXGWgpLg9iHKy15FMIYQvhdKqCMR3_S5PvUxY6nQxXPBQzAkUYEMYyMGOoJpZn-udPY4ozCT-HJ71u-c_RDniMS40SS/s1600/Screen+Shot+2014-07-23+at+10.00.58+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhEZtm6NE3bqo7MWTXUmWGIuqrdCPBc65vIAHc7Ll_WvM4God8NKXGWgpLg9iHKy15FMIYQvhdKqCMR3_S5PvUxY6nQxXPBQzAkUYEMYyMGOoJpZn-udPY4ozCT-HJ71u-c_RDniMS40SS/s1600/Screen+Shot+2014-07-23+at+10.00.58+PM.png" height="320" width="314" /></a></div>
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-spacerun: yes;"><br /></span></span></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; font-size: 16.0pt; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">ANOTHER
FUN FACT!</span><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-spacerun: yes;"> </span>When
more than 100 athletes competing in the Olympics, 2 in particular were found to
have a higher than average percentage of fast twitch muscle fibers.<span style="mso-spacerun: yes;"> </span>Dara Torres and Greg Louganis.<o:p></o:p></span></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">This is the
schedule I started.<span style="mso-spacerun: yes;"> </span>I went very light
the first week because the goal is, to move the muscle and direct blood flow to
it while exercising it’s range of motion.<span style="mso-spacerun: yes;">
</span>You want to feel the muscle working but you do not want to have
pain.<span style="mso-spacerun: yes;"> </span>You have to find a weight that is
comfortable at a slow pace and for higher repetitions.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
<div class="MsoNormal">
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifybYk69r-EdUZeIo4CVf2aTgQeAZ1aVmD_i3ZmriZvUzcfvkAmRtWbLAh8UQT972HA9Pb_JOReYGS3arCFxhLGb_DUjn6dEXIrs4G5Hk7_8nvvw17WO6D-ph-sDpmeerVgs7_f41vPWGF/s1600/IMG_5675.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifybYk69r-EdUZeIo4CVf2aTgQeAZ1aVmD_i3ZmriZvUzcfvkAmRtWbLAh8UQT972HA9Pb_JOReYGS3arCFxhLGb_DUjn6dEXIrs4G5Hk7_8nvvw17WO6D-ph-sDpmeerVgs7_f41vPWGF/s1600/IMG_5675.JPG" height="320" width="320" /></a></div>
<div style="text-align: center;">
Pushing the Sled followed by repetitions of KB squat to overhead press. As you can see I improvise!</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="text-align: center; text-indent: .25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Week 1 Shoulder
Exercises:<o:p></o:p></span></b></div>
<div class="MsoNormal">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;"><span style="mso-tab-count: 1;"> </span><o:p></o:p></span></div>
</div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: .25in; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Exercise<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Weight<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Reps<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Sets<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Internal and External Rotation
of Shoulder<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Light resistance band, side
laying, Cable Column<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Empty Can <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">0-5<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">YTM’s<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">0-3<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Short arc Shoulder Raises<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Dips<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Body Weight<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Week 2
Shoulder Exercises<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: .25in; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Exercise<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Weight<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Reps<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Sets<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Body Blade at Scaption.<span style="mso-spacerun: yes;"> </span>Progress into ER/IR movement.<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Makes those ends move!!<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">8-10 nice and slow or timed for
20”<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Arnold Presses <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Light weight 3-8lbs<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Straight arm front and side
shoulder Raises<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Light Weight 5-12 lbs<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Face Pulls<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Light weight<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Planks on Hands<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Figure 8<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Body Weight<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in; text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Week 3<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: .25in; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Exercise<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Weight<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Reps<o:p></o:p></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Sets<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Kb Thrusters with single arm<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">15-25 lbs<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Deadlifts<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">¼ to ½ your body weight <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Kb squat to overhead press<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">15-25<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Wall Ball <o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">5-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Dips<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">10-15lbs<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">12-15<o:p></o:p></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 110.7pt;" valign="top" width="111"><div class="MsoNormal">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">2-3<o:p></o:p></span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">I felt like
this was a great progression for me and I enjoyed the process.<span style="mso-spacerun: yes;"> </span>I pushed my body at every week and made the
exercise difficult of the prescribed repetitions were not enough.<span style="mso-spacerun: yes;"> </span>I changed that aspect more than the weight. <span style="mso-spacerun: yes;"> </span>I think this program is very interchangeable and
is different for every individual based on their personal goals and their medical
history.<span style="mso-spacerun: yes;"> </span>Some programs could easily be
replicated for two weeks at a time.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">Week 4
you’re there!<o:p></o:p></span></b></div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<span style="font-family: Calibri; mso-ascii-theme-font: major-latin; mso-hansi-theme-font: major-latin;">After I
warmed up for 10-15 min, I walked into the gym and took the empty bar and broke
apart the clean and jerk into different parts.<span style="mso-spacerun: yes;">
</span>I worked on my deadlift form and the transition to the shoulders.<span style="mso-spacerun: yes;"> </span>I performed from front squats with the bar racked
on my anterior delts. I slowly added weight starting with 20lbs and did most of
the same drills to make sure my shoulders felt comfortable with the
movements.<span style="mso-spacerun: yes;"> </span>I ended up staying with 80
lbs and performing about 60 reps total.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
</div>
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
table.MsoTableGrid
{mso-style-name:"Table Grid";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-priority:59;
mso-style-unhide:no;
border:solid windowtext 1.0pt;
mso-border-alt:solid windowtext .5pt;
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-border-insideh:.5pt solid windowtext;
mso-border-insidev:.5pt solid windowtext;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal" style="margin-left: .25in;">
<div style="text-align: center;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-6052032336319696082014-04-16T18:05:00.000-07:002014-04-17T09:51:58.728-07:00Healthiest Swimming technique for shoulder? <br />
<div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b><span style="font-size: x-large;">Swimming Technique and Injury</span><span style="font-size: large;"><o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 14.0pt;">High Elbow vs. Low in Recovery Phase, What is Right?!<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<o:p><br /></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivxBvZfYz2L4k44UuNEEPLFXGfeiUsY-9xMRk8aPAXX5i5khtXGAhuBg7GQk8dMhBcaKhcwkWPwRfvQELm_Pn_nas4eBHtLRauf-6xQLAA5PL8Lfa_OFpj_LnHgt1ePlNpif4KsR6vLofu/s1600/120718-phelps-hmed-340p.grid-6x2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivxBvZfYz2L4k44UuNEEPLFXGfeiUsY-9xMRk8aPAXX5i5khtXGAhuBg7GQk8dMhBcaKhcwkWPwRfvQELm_Pn_nas4eBHtLRauf-6xQLAA5PL8Lfa_OFpj_LnHgt1ePlNpif4KsR6vLofu/s1600/120718-phelps-hmed-340p.grid-6x2.jpg" height="230" width="400" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<o:p><br /></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<b>WHAT IS THE PROPER WAY TO REACH FORWARD IN THE WATER!? HOW DO I PROTECT MY SHOULDER?? </b>Recently, my focus has been on swimming
technique and biomechanics of the shoulders and torso during the freestyle
stroke. It seems that many coaches,
professionals, and colleagues have different viewpoints on how to perform the
freestyle with not enough clarification to sway me one way or
the other. Do we have a high elbow, or
do you throw the arm and keep the hand higher?
I need to figure out how to help my clients be safe, build
strength the right way, and not exacerbate a problem and cause bigger issues
down the road. I also don’t want cause an overuse injury in the future. Working in rehab has made me scared about
destroying my body now and regretting it later…</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>While working at the physical therapy clinic....</b> I have learned
a lot about shoulders and their mechanics.
One thing being that the shoulder’s resting position is 30 degrees of
abduction in the scapular plane. Too
much adduction and internal rotation as well as repetitive overhead motions can
irritate the bicep tendon. The Other
problems in the shoulder, the Supraspinatus can become impinged under the AC
joint. Weakness in the shoulder along
with overuse and injury can lead to other tendonitis, osteoarthritis, shoulder
instability, etc. Doesn’t this sound
lovely?<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQAKF-0d3X2QKupeJSpg_mYzuFusaE-jLMKish7snXf4MtJ1b_I8jMlprpgGsvTm7FyJN2bOA-1YMXH0bHP4x_r9YS2odv5qoVmDC53cdG0BtqxfvRi6C63Bf-kTSNncGdKLY_eSVD3ylF/s1600/1984_03_139-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQAKF-0d3X2QKupeJSpg_mYzuFusaE-jLMKish7snXf4MtJ1b_I8jMlprpgGsvTm7FyJN2bOA-1YMXH0bHP4x_r9YS2odv5qoVmDC53cdG0BtqxfvRi6C63Bf-kTSNncGdKLY_eSVD3ylF/s1600/1984_03_139-1.jpg" height="226" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I have been swimming in the pool and developed <b>Bilateral Bicep Tendonitis!!</b> It leads to referral pain on the back of my
arm, freestyle hurts, and I am “swimming” around trying to diagnose what about
my form and training led to this problem.
Reaching behind me hurts, overhead action, we need to solve this. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: large;">Problems I have with my stroke... </span></b> So I have been told my multiple people that as I finish my
recovery and enter the water I cross my midline a lot. Also, if my thumb was going into the water
first I was creating a lot of internal rotation. Torso rotation also has a lot to do with
this. If I was not rotating my body
enough, my arm was traveled behind me causing the humerus to travel forward in
the GH socket and create an impingement.
Before this, I had major trigger points in my shoulder and an injury to
my rotator cuff muscles from a job where I had to twist open a valve to change
a filter. I believe the combination to
all of these aspects, plus a lot of vigorous swimming and repetitive motion of
the freestyle led to my shoulders giving out.
<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
So, in the mean time, I am putting together drills to go
back to the basics and really slow down and teach myself form. One aspect of
the stroke I am really picking apart is <b><span style="font-size: large;">how I perform the recovery phase</span></b>, of
the stroke. Some people have told me to
keep a high elbow while others will teach that throwing the arm and keeping the
elbow lower than the hand is the way to go.
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-size: large;">High Elbow or low elbow? </span></b>I have come across multiple key points that help build the
defense of each technique. Keeping a
high elbow can help utilize more of the lats and upper back and take more
stress off the deltoids and rotator cuff.
A straight arm though, generates more velocity and helps carry you
through the stroke more. This does put
more stress on the shoulder though and puts more emphasis on the deltoids. So, maybe both strokes aren’t considered
right and wrong? Maybe we just need to
choose when to use them to out benefit almost like interval training, or
changing where your butt is on your bike seat to use more hamstrings versus
quads. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoI_WreyjbTKLZxAXmBdvMNZP02tU9ecqEEo4zKpB1yLMCR97kICXY4ptl2OtiYK9Ne9Us0qEYJdAAmn4r2_CPa3eGFMWBIUHBCHs-a9nxk0rO4MGvHZMbXAv8vA6TTuExU2SRpzL_6NN0/s1600/A00026F01.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoI_WreyjbTKLZxAXmBdvMNZP02tU9ecqEEo4zKpB1yLMCR97kICXY4ptl2OtiYK9Ne9Us0qEYJdAAmn4r2_CPa3eGFMWBIUHBCHs-a9nxk0rO4MGvHZMbXAv8vA6TTuExU2SRpzL_6NN0/s1600/A00026F01.jpg" height="320" width="189" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
I recently read a paper written by Theodore J. Becker Ph.D.,
R.P.T., A.T.e who titled his paper <b>“The 'Coaches Guide to Bicipital Tendonitis”</b> His paper gave me an overview of how the shoulder functions during different
aspects of swimming. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Let’s look at the freestyle stroke and what happens to the
muscles on your arm. When your hand
enters the water during the initial catch, your hands downward position (supination)
followed by the immediate high elbow pull puts the bicep tendon in a vulnerable position. It presses almost out of the groove! The bicep plays huge roles in the pull phase as
it flexes the elbow, horizontally adducts the arm, and supinates the hand. So…now I understand why I have bicep tendonitis. The bicep ligament is very closely related
with the supraspinatus and Deltoid, which is probably why a deltoid and SS
taping felt so good to my shoulder and I continue to find trigger points in
them. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-size: large;"><b>So the conclusion!</b></span> Found and theorized on Triradar.com. If you think about it, the straight arm method is going to give you more velocity and brings the momentum out of the pull phase into the recovery. It is great over the short term, but uses more of the deltoid and rotator cuff and doesn't allow for more support from others. The bent arm technique allows you to use your traps, lats, deltoid, and moreover recruits more muscle groups to put less tension on the deltoid. Sooooo......In the mean time, I am sleeping without a pillow, trying to keep my shoulders back and down, icing constantly, and am going to get better soon! My therapist told me today, David...try not to analyze this so much. you are looking for the answer so bad that you are giving yourself 20 things to think about when you go swim instead of trusting your instinct, listening to how your body wants to move, and just swimming! I am going to try that next week and just go with the flow. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<!--EndFragment--></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-37629789399348970852014-02-17T17:41:00.001-08:002014-02-17T17:42:34.587-08:00NYU Treatment of Multisport and Endurance Athletes Course.<div style="text-align: center;">
<span style="font-size: large;"><span style="color: purple;">NYU School of Medicine</span> Approach to Treating The Multisport and Endurance Athlete</span></div>
<div style="text-align: center;">
<span style="font-size: large;">Across Age, Gender, and Injury</span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
I'm registered and ready to go to this course! This is going to be a great time as I'm excited to learn more about how to help others and myself.</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
I think the best part of this lecture will be learning about the injuries that are associated with long endurance type events. I believe that many people train and compete like they are invincible, and then when they sustain an injury they don't understand why it takes so long to overcome, or they ignore it which then worsens the problem. There are many risks associated with multisport events and learning how to go about training for them properly as well as nourishing yourself, protecting yourself, and discussing different perspectives is important. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
I will include a blog post in the future about my time there and I cant wait to share the information with my clients and with you all!</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Eh_L9vm0BavTkq7Rr_mVdZmeIG7cNuindAPHTAH3a_Hv_uoHRkejJt1yvkZPLx2pw6c7m4ebjca598tchxWerQC6sb8HBnJ7muU76pq6hRqKYR4lDTl8NumYCLz04RSCnzpE1bbprHIy/s1600/Screen+Shot+2014-02-17+at+8.32.52+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3Eh_L9vm0BavTkq7Rr_mVdZmeIG7cNuindAPHTAH3a_Hv_uoHRkejJt1yvkZPLx2pw6c7m4ebjca598tchxWerQC6sb8HBnJ7muU76pq6hRqKYR4lDTl8NumYCLz04RSCnzpE1bbprHIy/s1600/Screen+Shot+2014-02-17+at+8.32.52+PM.png" height="187" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-89644009485328694672014-02-14T07:23:00.001-08:002014-02-14T07:23:11.194-08:00Body Aches and Pains<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;">Body Aches and Pains</span></div>
<div class="separator" style="clear: both; text-align: center;">
Where are they coming from? </div>
<div class="separator" style="clear: both; text-align: center;">
How to help combat what Society has thrown at you and </div>
<div class="separator" style="clear: both; text-align: center;">
hoy my lectures from traveling to a couple companies can help!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2palahKG9jQxXCrKh6pSwpEBVtdMTU_VSOB65w9Ho-rMXYSFa3R088fGMRaOlYwJCQDkHy2QNYN-_yhA0hV1kBl76zj7IyyJu-lmIFyGAQzQGQXTixGGKBf85TEz3SZeQ3031VJPzYgn0/s1600/Screen+Shot+2014-02-14+at+9.32.53+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2palahKG9jQxXCrKh6pSwpEBVtdMTU_VSOB65w9Ho-rMXYSFa3R088fGMRaOlYwJCQDkHy2QNYN-_yhA0hV1kBl76zj7IyyJu-lmIFyGAQzQGQXTixGGKBf85TEz3SZeQ3031VJPzYgn0/s1600/Screen+Shot+2014-02-14+at+9.32.53+AM.png" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-size: large;"><b>Exercise and Stretching!</b></span> It's as simple as that. The last couple of months I have traveled to different companies including <b>Trident</b> in New Milford, CT, <b><span style="color: orange;">Odyssey Logistics</span></b> in Danbury CT, and soon <span style="color: blue;">Kimberly Clark</span> in New Milford, CT to discuss how simple it can be to reduce chronic pain with stretching and exercise. Also, people don't know what pain is or where it's coming from! Or, they don't realize what type of pain it is and are too stubborn to deal with it. Men are famous for this, as their mentality is "I'm tough, I can deal with it," and a week later they are incapacitated. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivoHbUV1IT_-0UKDqu3Epf0PuEB_pqIth4OaNvaWmX99TX662MGXiUMDTAdl6tuuRxVT6tavsiTnMgZGCDnfFo7pJ0hDHJtCabwB5Yep5hRl9wOQ6kz3UZH7s0-TYQx7iL2QkjvSEB5pqd/s1600/Screen+Shot+2014-02-14+at+9.33.04+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivoHbUV1IT_-0UKDqu3Epf0PuEB_pqIth4OaNvaWmX99TX662MGXiUMDTAdl6tuuRxVT6tavsiTnMgZGCDnfFo7pJ0hDHJtCabwB5Yep5hRl9wOQ6kz3UZH7s0-TYQx7iL2QkjvSEB5pqd/s1600/Screen+Shot+2014-02-14+at+9.33.04+AM.png" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
When I traveled to these companies and spoke to the employees, I explained to them how <b>sitting at a desk</b>, constantly being on the phone or texting, or repetitive movements can cause these postural problems! I think seeing these pictures and the lecture slides made them realize they know certain people who look like this! Or, they might be susceptible to these problems with the certain type of work they perform at their company. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcMCiaUPgRpVzGeXQnecc1Vc2hAAdFDQMXEuSggCFvXVdetgLWcAoyE7IN1jlchNS3chelI8n9i4JLko1cyaUBhrUKkYIAq0eClnQUZ_QYIRG-uCg7eC9rb4N-bYkxmVwUKRo08nP-FbSJ/s1600/Forward+Head+Posture+Denver+Chiropractor_0.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcMCiaUPgRpVzGeXQnecc1Vc2hAAdFDQMXEuSggCFvXVdetgLWcAoyE7IN1jlchNS3chelI8n9i4JLko1cyaUBhrUKkYIAq0eClnQUZ_QYIRG-uCg7eC9rb4N-bYkxmVwUKRo08nP-FbSJ/s1600/Forward+Head+Posture+Denver+Chiropractor_0.jpg" height="216" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Did you know that for <b>every inch that your head moves forward its an extra TEN pounds</b> of pressure on your neck, shoulders, back and spine? That's a lot of force to be putting on the nerves in the back of your spine. You will find that your upper back will stiffen, leading to less range of motion of your arms, your neck will be sore along with your arms and hands, and soon you will be an old lady or man that looks like a hunch back. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigvTmPaPUtSNUoRbBAbmOZsBPJppRhhEXdwJgcXFvDtFhEgNPJslJ4y1Jp8b7W4paZC5mwYEaFhLJkzbxGomBe-wUSwY3h-Sx79HfDkLXyDPnSFEJ57wmdtJ3NJ6OLGk6ZcngrB7lGhil3/s1600/Screen+Shot+2014-02-14+at+9.33.15+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigvTmPaPUtSNUoRbBAbmOZsBPJppRhhEXdwJgcXFvDtFhEgNPJslJ4y1Jp8b7W4paZC5mwYEaFhLJkzbxGomBe-wUSwY3h-Sx79HfDkLXyDPnSFEJ57wmdtJ3NJ6OLGk6ZcngrB7lGhil3/s1600/Screen+Shot+2014-02-14+at+9.33.15+AM.png" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Like I said before, people don't understand what pain is, and therefore don't know how to treat it. I put this slide together to show people that a trigger point, or as people would call it a knot, in your neck can lead to pain traveling up and around your ear to the front of your head! The "X" is where the knot is and the blue is where pain can travel. Moral of the story, people think they are having a <b>migrane</b> and take a bunch of advil when in reality it is a knot in their neck from a postural problem, and until they correct the way they are holding themselves up it's not going to change. I also had a slide of how <b>back pain</b> can really be caused by tightness in the front of the hip from sitting too long! Until you fix the problem in the front of the leg, your back pain isn't going to get any better even with ice and advil.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_cDCGt0SjAtoNZfH2B4y4HL_xbjl5znLwn5FXMpE-NRrfuEQ9BOwvL-_o8_gMkLtd-q8OhaRRrSw_e-WMl1lnif4e-gDE04an0YGc93cIljcEt5T7nZaA6h3ubd2U6y77UI7nT_UvYVqv/s1600/Screen+Shot+2014-02-14+at+9.33.28+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_cDCGt0SjAtoNZfH2B4y4HL_xbjl5znLwn5FXMpE-NRrfuEQ9BOwvL-_o8_gMkLtd-q8OhaRRrSw_e-WMl1lnif4e-gDE04an0YGc93cIljcEt5T7nZaA6h3ubd2U6y77UI7nT_UvYVqv/s1600/Screen+Shot+2014-02-14+at+9.33.28+AM.png" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
When you are hungry what do you do? <b>YOU EAT!</b> When you are thirsty what do you do? <b>YOU DRINK!</b> When your body hurts what do you do? MOST people lay down, don't move, and take pills. This is you body asking for help as it wants to move and to be stretched out! Simple stretches like these can cure headaches, chest pain, etc. Some people go to the ER thinking that they are having a heart attack and it's really a tight Pec muscle that is causing the pain. Think you have <b>Carpal Tunnel?</b> Scroll back up and see the referral pain patterns from the pec minor in the slide above</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIlX0jscJnCWVDcz5lnXbpc8oOMxVFJ9Sn3JKrSP4xbKPz2O1DGKR045EM-FU86m-AEcnqZBqDduyQaohL8jKpIWt40JDTJqrFfavFkyeuPmD1JmhuKcJWT14XkMDuS-IB3zLKDOtXxF7p/s1600/IMG_5332.JPG.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIlX0jscJnCWVDcz5lnXbpc8oOMxVFJ9Sn3JKrSP4xbKPz2O1DGKR045EM-FU86m-AEcnqZBqDduyQaohL8jKpIWt40JDTJqrFfavFkyeuPmD1JmhuKcJWT14XkMDuS-IB3zLKDOtXxF7p/s1600/IMG_5332.JPG.jpeg" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Here I am at Odyssey Logistics in Danbury CT showing employees how simple hip strengthening exercises can be and how low impact they are on your knees. This is a simple cure for many ailments which can be easy and fun to do with a partner.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWj4tVaekWHoR1tqjXPCy3BwujuNLu9RxSWwAUEBRZQGkiAa0I51eb-1R7sY2djT25GJXVSnUfABYNAu4BXBFRNhenPDYQdsnNfCrk3oSUPQ8Xq2GZzWCsYsvfCmCvORKs7eFmc4_dUEGK/s1600/IMG_5330.JPG.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWj4tVaekWHoR1tqjXPCy3BwujuNLu9RxSWwAUEBRZQGkiAa0I51eb-1R7sY2djT25GJXVSnUfABYNAu4BXBFRNhenPDYQdsnNfCrk3oSUPQ8Xq2GZzWCsYsvfCmCvORKs7eFmc4_dUEGK/s1600/IMG_5330.JPG.jpeg" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
What was nice about this company is they gave their employees 2 different time slots to come to the lecture. They could either come at 12 or at 1 depending on their work load. I spoke with about 20 employees that day and even though that was a small fraction of the company, I hope word will travel and more will be informed about these topics. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-57766073658691538252014-02-05T08:40:00.000-08:002014-02-05T08:46:35.862-08:00Swim Intervals and Techniques<div style="text-align: center;">
<span style="font-size: large;"><span style="color: blue;">Swim Interval Training</span> <span style="color: blue;">and Techniques</span></span><br />
<i>Workouts in the pool to improve your aerobic endurance</i><br />
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFYtTn1AXlGXN5jl5Ssn0i-QjD2Ljwhr4M9-kEZQVjElLqVyjyQKUbEYFBK4LdpoAuoPK-O1Fr4TAsASaKdggsEC_4xkCaWTvEbRSKBywdJEO9CmhfgqRXZ68_Q5KAHiXF8sws2P8GbPBx/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFYtTn1AXlGXN5jl5Ssn0i-QjD2Ljwhr4M9-kEZQVjElLqVyjyQKUbEYFBK4LdpoAuoPK-O1Fr4TAsASaKdggsEC_4xkCaWTvEbRSKBywdJEO9CmhfgqRXZ68_Q5KAHiXF8sws2P8GbPBx/s1600/photo+1.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
Here it is! Canterbury Pool! My home turf. I loved going there for highschool and Its nice to be here to train for my future events. The pool was remodeled a couple of years ago and is quite a site. At the shallow end it is 7' feet deep and 12' at the other. Our swim team has been doing great this year and with aquatic director Sarah Bednar and coach John Jurkowski, my swimming has gone to a new level</div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="color: red; font-size: large;">I was so tired! </span>The first day, I didn't realize that swimming took so much energy out of you! That was until I realized that swimming is all about form and finding your balance in the water. Not until John started us on drills with arms straight out and leaning on your sternum and kicking from the hips did I understand this. Then, he would tell me to stop taking my head out of the water so much to breathe during freestyle and to try to keep one goggle under. My stroke improved, but I began drinking a lot of pool water...not purposefully. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTmlsy6jpVA_Qh6KPopm-9trZ-BOUhHMAfD8K_IESv2eo7ZIUbDWrYoe9yvCMNYTNXrO5949UHcpQVdKM5Dmp-qqWm7CQtktOdYZJFxVBQ4VRqJThCiWzWNRX0pKLKi9ppGyjlnu0mboeI/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTmlsy6jpVA_Qh6KPopm-9trZ-BOUhHMAfD8K_IESv2eo7ZIUbDWrYoe9yvCMNYTNXrO5949UHcpQVdKM5Dmp-qqWm7CQtktOdYZJFxVBQ4VRqJThCiWzWNRX0pKLKi9ppGyjlnu0mboeI/s1600/photo+2.JPG" height="320" width="240" /></a></div>
<br /></div>
<div style="text-align: center;">
<div class="p1">
<span style="color: blue; font-size: large;">Swim Practice 2/4/14</span><br />
<span style="color: blue; font-size: x-small;"><i>by John Jurkowski</i></span></div>
<div class="p1">
<span style="color: blue;"><b>1)</b></span> Warm up 4 100's</div>
<div class="p1">
<br /></div>
<div class="p1">
<b><span style="color: blue;">2)</span></b> 4 rounds of 2x25, 1x50, 2x25 </div>
<div class="p1">
<span class="Apple-tab-span"> </span>1st round with 10,20,10 rest</div>
<div class="p1">
<span class="Apple-tab-span"> </span>2nd round 15,25,15</div>
<div class="p1">
<span class="Apple-tab-span"> </span>3rd round 20, 30, 20</div>
<div class="p1">
<span class="Apple-tab-span"> </span>4th round 25, 35, 25</div>
<div class="p2">
<br /></div>
<div class="p1">
<span style="color: blue;"><b>3)</b></span> 4x25 Rest is how long it took you to do 25 yards</div>
<div class="p1">
3x50 Rest is how long it took you to do 50 yards</div>
<div class="p1">
2x75 Rest is how long it took you to do 75 yards</div>
<div class="p1">
1x100 Rest is how long it took you to do 100 yards</div>
<div class="p1">
2x75 "</div>
<div class="p1">
3x50 "</div>
<br />
<div class="p1">
4x25 "</div>
<div class="p1">
<br /></div>
<div class="p1" style="text-align: left;">
We ALWAYS start in the pool with drills, so I believe working on those before you go into training is important. Doing a couple drills of side swimming or "belly to the wall" is important. You learn to lean on your armpit and not let your extended arm sink down. Trying to keep it extended and up is key. </div>
<div class="p1" style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigQbrF5WW45NtzgNnyYgkiaHxo7XuE4lhCRpFSPLc0rXiW2Vck9-jFuNaitKNcKM6aPkMyCUGtzcW0UXyhjehJ03A0BSlhtg-WYahb23jOddNGhphdH8vQzqxBoCHy1mXWd1i7fH2I5Cqb/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigQbrF5WW45NtzgNnyYgkiaHxo7XuE4lhCRpFSPLc0rXiW2Vck9-jFuNaitKNcKM6aPkMyCUGtzcW0UXyhjehJ03A0BSlhtg-WYahb23jOddNGhphdH8vQzqxBoCHy1mXWd1i7fH2I5Cqb/s1600/photo+1.JPG" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
By swimming on your side and twisting through the water you use less energy and will be able to go farther, faster! It allows you to use your Lat muscles more, improvement in range of motion of the shoulder, and also allows you to use the upper arm to throw your momentum forward so your not just using your Lats to pull. You want to twist from the point right above your belly button. This torpedo motions allows you to travel faster through the water with less resistance. Look at the drill above in the picture and try it out before you start the intervals. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq36lSrFt12J6Wy-cp-x3rskdzvQPv3VOWj9fKAnoPh4bT0OyRivGUxJ6UMO8hljKtpJ5_DXrrNDiq5sKP-ixBLWs38Fpd6oKU431jIXKR5m4qfEl5ma4CHCfs9_eu0FbFGGbWh267GL5P/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiq36lSrFt12J6Wy-cp-x3rskdzvQPv3VOWj9fKAnoPh4bT0OyRivGUxJ6UMO8hljKtpJ5_DXrrNDiq5sKP-ixBLWs38Fpd6oKU431jIXKR5m4qfEl5ma4CHCfs9_eu0FbFGGbWh267GL5P/s1600/photo+2.JPG" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
This picture demonstrates how a forward head position and pushing down on your sternum allows your back legs to come up. </div>
<div class="p1" style="text-align: left;">
<br /></div>
</div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-62499502193105217432014-02-05T07:49:00.001-08:002014-02-05T07:49:34.220-08:00Wahoo Speed and Cadence Sensor<div style="text-align: center;">
<span style="color: red; font-size: large;"><b>Wahoo Speed and Cadence Sensor</b></span></div>
<div style="text-align: center;">
<b><i>Fitting it to my Specialized Roubaix</i></b></div>
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL2FHzua2Jn4tX_x-MJseP5uCsxfTfYt7FiyBMfjMAvpmhuMrW3PjrpaaLMCn6YKGH6j8BUqTW596G2BrPQjAM7amuCPsvWbm6hPmDjn_QOBNvy1OX3MNybeaM6T2ginh2gXaJCix3dBuf/s1600/photo+3-2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiL2FHzua2Jn4tX_x-MJseP5uCsxfTfYt7FiyBMfjMAvpmhuMrW3PjrpaaLMCn6YKGH6j8BUqTW596G2BrPQjAM7amuCPsvWbm6hPmDjn_QOBNvy1OX3MNybeaM6T2ginh2gXaJCix3dBuf/s1600/photo+3-2.JPG" height="320" width="240" /></a></div>
<div style="text-align: center;">
<span style="color: red; font-size: large;"><b><br /></b></span></div>
<div style="text-align: center;">
<span style="color: red; font-size: large;"><b><br /></b></span></div>
<div style="text-align: left;">
You know that feeling of getting a new toy and being so excited to set it up and try it out!? I can't explain to you how pumped I was to hook up my new sensor and be able to track speed, cadence, and distance with my new Wahoo Sensor. I opened up the package, looked at the pieces, and then went to set it up. <span style="color: red; font-size: large;">IT DIDNT FIT!</span></div>
<div style="text-align: left;">
<span style="color: red; font-size: large;"><br /></span></div>
<div style="text-align: left;">
Because my Specialized Roubaix has Chain Stays that have a big curvature inwards, any way I set this up the Cadence or the speed wouldn't work. Either would be too far away and this led to me playing around with my friend Rick to get it to fit. We tried moving it to the front of the chain stays and then to the back. We tried flipping the speed sensor upside down but only the cadence worked. It was a lot of playing around but Rick then had a great idea. </div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPC3oRJC5dGQDkl-1ngeDgmGJeT0zUCCKrCBHO1qY4eywW63_5psIt5TAljWHyUbpL2uosIeKix1UbF9ZNOb8yuszFAGK1RvQRPfL4R-2dpMFC2H06_6KPTle4qnpK3ILgqEIvHmnfWmlg/s1600/photo+2-2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPC3oRJC5dGQDkl-1ngeDgmGJeT0zUCCKrCBHO1qY4eywW63_5psIt5TAljWHyUbpL2uosIeKix1UbF9ZNOb8yuszFAGK1RvQRPfL4R-2dpMFC2H06_6KPTle4qnpK3ILgqEIvHmnfWmlg/s1600/photo+2-2.JPG" height="320" width="240" /></a></div>
<br />
This is the cadence sensor that goes around the crank arms. You have to take the pedal off and then fit the robber around the crank. We found that it was too far away from the sensor, and as we tipped the sensor forward to get it closer to the crank, the speed sensor which is an "L" design located at the back of the unit, would hit the spokes on my tire! This part of the unit is adjustable with an allen wrench and we found that it needed to be tightened in order for the speed sensor to start registering. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBXXETjysDe82hNBW19Lykq91bflrMAlUDll15VDLEuOQVG5_DXwYqNUv71BcSIcBioaGdU0xo4V7o4ibqTgAqzd6fJ68UI9v9aMFBUAYBGIpsTeQc1VEqIazKq0hOqD_l7sN39fpX4CGs/s1600/photo+4-1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBXXETjysDe82hNBW19Lykq91bflrMAlUDll15VDLEuOQVG5_DXwYqNUv71BcSIcBioaGdU0xo4V7o4ibqTgAqzd6fJ68UI9v9aMFBUAYBGIpsTeQc1VEqIazKq0hOqD_l7sN39fpX4CGs/s1600/photo+4-1.JPG" height="320" width="240" /></a></div>
<br />
This was the solution! TA DA!!! We used two extra zip ties and instead of putting it around the crank we simply put it against it. Not so much of an aerodynamic design, but it worked! Also, the piece to the right that looks like it curves around and down the backside of the chain stay, that was the other problem piece. We ended up using a different magnet that did not come with the kit that was skinner and meant to be fitted on the flat spokes. <br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEq0aapGyj-Oc4ojGVZylFgDxXbVSb8KHTRiBoWD62olAlG-ZWNNAxDY641QSnjX8oth2Yy2tJIplWekq82_OxztcRU53nH_891vsLXCqavrRXyGDxbD1APweobkQhW5j3YPsPElu_AIBK/s1600/photo+5.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEq0aapGyj-Oc4ojGVZylFgDxXbVSb8KHTRiBoWD62olAlG-ZWNNAxDY641QSnjX8oth2Yy2tJIplWekq82_OxztcRU53nH_891vsLXCqavrRXyGDxbD1APweobkQhW5j3YPsPElu_AIBK/s1600/photo+5.PNG" height="320" width="180" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
So now...the sensor works great! I can't begin to explain how awesome it is to see my stats on my iphone while I am working out on my bike trainer at home. My Heart rate, speed, distance, cadence is all listed and at the end of my work outs I get an Ave and a Max of all my stats. This was a time trial I did for testing. If I was outside the GPS would have worked as well. The reason I bought this sensor was so I could use it with my iphone while on the road along with gps. Just getting accustomed to the roads and routes around my house, It's nice to have a route planed out and directions just like GPS in your car. </div>
<div style="text-align: left;">
<span style="color: red; font-size: large;"><b><br /></b></span></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-25238611034124763722014-02-05T06:55:00.001-08:002014-02-05T07:24:21.004-08:00Time Trial Testing<div align="center" class="MsoNormal" style="text-align: center;">
<u><span style="font-size: 26.0pt;"><span style="color: #cc0000;">Time Trials</span><o:p></o:p></span></u></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">Training using a Time Trial as a Base
Measure for Fitness<o:p></o:p></span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;"><br /></span></i>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimYWRvr3DNvgmAOmPh6w3Wvk3NDLaXS-NWEEgZ6bIemHAZHgwjtbv2Ua59oQbofuUxwYppjJ7m_YNbwBp2ec8vSEKKiQ6VQ-MtJd_Gucp0euFWWffaB5h6vSpxBe1ry7EdZ7wJCC0pzYaq/s1600/fabian_cancellara__1449256i.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimYWRvr3DNvgmAOmPh6w3Wvk3NDLaXS-NWEEgZ6bIemHAZHgwjtbv2Ua59oQbofuUxwYppjJ7m_YNbwBp2ec8vSEKKiQ6VQ-MtJd_Gucp0euFWWffaB5h6vSpxBe1ry7EdZ7wJCC0pzYaq/s1600/fabian_cancellara__1449256i.jpg" height="200" width="320" /></a></div>
<i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">Fabian Cancellara</span></i></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
It SEEMS like a good idea…let me hop onto my bike and pedal
as fast as I can with as much power for 30 minutes…<span style="mso-spacerun: yes;"> </span>After, you are pouring sweat and wondering how
you will find the motivation to do it again in another 4 weeks.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The theory behind this is to test your body’s ability to
maintain a set speed for a set distance in a great amount of time.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;">If it only was as easy
as it sounds….<o:p></o:p></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
This can be the biggest challenge for an athlete because
your head needs to be in the right space, you need to feel physically able to
do your best, and in the end you want to show improvement.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;">First 10-15 minutes</span><o:p></o:p></b></div>
<div class="MsoNormal">
I spent some time on my trainer warming up and
spending short intervals at my time trial pace.<span style="mso-spacerun: yes;">
</span>With the help of my Sufferfest video, an online database of training
videos that includes a time trial, I spent some time above a 90 cadence to get
used to moving at that speed and then recovered to then work on form.<span style="mso-spacerun: yes;"> </span>I practiced pulling up on the pedal as well
as pushing. The instruction on my laptop screen told me to pretend I was
scraping mud off the bottom of my feet.<span style="mso-spacerun: yes;"> after 5 minutes of a light warm up at 4/10 intensity I was ready to go!</span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;">Ready…Set….GO!!!</span><o:p></o:p></b></div>
<div class="MsoNormal">
I think the key is here to not let it all out on the road in
your first minute, because after the first 10 minutes you will be left
wondering when it will be over.<span style="mso-spacerun: yes;"> </span>Eminem’s
song Cinderella Man and Not Afraid really help me get pumped for the next
couple of minutes.<span style="mso-spacerun: yes;"> </span>The screen instructed
a cadence of 90 with an effort of 7.5/10.<span style="mso-spacerun: yes;">
</span>As I tried to match some of the top riders in the world like Fabian
Cancellara, I realized their cadence was sitting up around 100+.<span style="mso-spacerun: yes;"> As the riders took corners, I backed off and took advantage of the little rest, then practiced accelerating out and back onto the straight away. </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="color: red;">Analyze!</span><o:p></o:p></b></div>
<div class="MsoNormal">
In the beginning of my last season I had my Lactate
Threshold tested at 154.<span style="mso-spacerun: yes;"> </span>I was way above
this the whole time trial and I could feel it…mentally and physically.<span style="mso-spacerun: yes;"> </span>My new Wahoo speed and cadence sensor gave me
my stats in terms of how far a biked, my average HR, speed, cadence, and highs
and lows.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5NbtZ1m2oMLK6z_VIZftaIDho0TwerfyvM7K90617W-9_iPfYUnVtLGNc17HRwVtkNwHSmXKe9tjgPcOu5dacB2QsIo1O3zeLplrFbgucmcmFn26iMFRYeSUkySvhKM3DvNI56Zpb2lp2/s1600/photo+2.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi5NbtZ1m2oMLK6z_VIZftaIDho0TwerfyvM7K90617W-9_iPfYUnVtLGNc17HRwVtkNwHSmXKe9tjgPcOu5dacB2QsIo1O3zeLplrFbgucmcmFn26iMFRYeSUkySvhKM3DvNI56Zpb2lp2/s1600/photo+2.PNG" height="400" width="225" /></a></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;">I'd Love to see my HR go down next time. Since my LT is 154, staying up in this range for a longer race will be impossible to maintain. </span></div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal">
So for <b>training</b>, I need to work around my LT in order to build up my aerobic endurance. A great Interval workout I saw at http://www.training4cyclists.com/ was <b>3x(3+3)</b> at your LT or VO2 max. </div>
<div class="MsoNormal">
This means, 3 sets of 3 min at your high intensity with 3 min of recovery. Recovery periods can be played with, recovery intensity can be altered...and how much time at your intensity can be modified depending on where you are in your training program. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>How important is recovery!? </b>very important. After swim practice my swim coach will always make us swim a slow 200 yards as it helps your body absorb the lactate, slowing the heart rate properly, and also during a race, you might be pedaling hard and half way through the course...you won't be able to just stop right?! </div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-73419827960357930312014-01-26T11:44:00.005-08:002014-02-06T04:26:26.395-08:00Speed work and Endurance Part 1<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 24.0pt;">Speed work and Endurance Part 1<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: x-small;"><i>How speed work can help in therapeutic settings and in the gym</i></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;"><o:p> </o:p></span> </div>
<div align="center" class="MsoNormal" style="text-align: center;">
<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5dFVgPI7wi8Hy_0vNCkziHZROaVYwcY3tpQZWnht7917iQXBmXooQla_QSwi2WK7B1oIm818U9-0zbKkk7XYHRkOP2KyBEPTFU6wiFKO1f80BCnjmTlNq2wvEQWDMqYM2LouXqOZBRer/s1600/Speed_Work_Training_Kezar_Track_Marathon.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgi5dFVgPI7wi8Hy_0vNCkziHZROaVYwcY3tpQZWnht7917iQXBmXooQla_QSwi2WK7B1oIm818U9-0zbKkk7XYHRkOP2KyBEPTFU6wiFKO1f80BCnjmTlNq2wvEQWDMqYM2LouXqOZBRer/s1600/Speed_Work_Training_Kezar_Track_Marathon.jpg" height="213" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;">https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi57shqzOdjLMu-h6fXBxUtgOtKwVFsrHYWUtfST-EVJtbL2WDBovxKGaiTrbtTggIHcb3ogZqTnTz3xGyGZjkTBEeoFVeLur2xKtszpqgEWq_wijnrOI_byuZPzVIDj4dFVeCSD6n-HFBG/s1600/Speed_Work_Training_Kezar_Track_Marathon.jpg</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: xx-small;"><br /></span></div>
<br />
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-size: large;"><b>I believe</b></span> a very hard part of being
an endurance athlete is learning how to train for high bouts of speed and
intense work and then being able to recover but keep at a time trial
speed.<span style="mso-spacerun: yes;"> </span>For example, being on the bike
and pedaling as HARD as you can, but after the 30 seconds is over, being able
to continue at a very good steady state.<span style="mso-spacerun: yes;">
</span>Training your body to excel at these high speeds is important if you plan
on doing well in competition.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Ok, so we have <b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt;">2</span></b> types of muscle fibers,
fast twitch and slow twitch.<span style="mso-spacerun: yes;"> </span>No, these
aren’t the muscles that make you twitch when you see your mother’s dance moves
on a Saturday night, or really <b style="mso-bidi-font-weight: normal;"><u>AGGRESSIVE</u></b>
PDA that you can’t get away from.<span style="mso-spacerun: yes;"> </span>These
muscle fibers help during long-term exercise and fast movements.<span style="mso-spacerun: yes;"> </span>If we never practice in the gym how to
recruit these fibers, then we will lose the ability to recruit them in
competition or in common life situations.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
I work with someone who has
Parkinson’s, and in order to prevent falls I have started some speed with him
on an agility ladder. First, it’s different from anything he has ever done and
not typical of therapy so he loves it.<span style="mso-spacerun: yes;">
</span>Second, if he is on a curb on the side of the road and trips, he will be
able to move his leg quickly out to the side to prevent the fall from
practicing different directions on the ladder.<span style="mso-spacerun: yes;">
</span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<b><span style="font-size: large;">NOW,
FOR THE TRAINING!</span></b><o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<div class="MsoListParagraph" style="margin-left: 0.75in; text-align: center; text-indent: -0.25in;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.)<span style="font: 7.0pt "Times New Roman";"> </span></span></span><!--[endif]-->Dry
Land Training, Hurricane Training!<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Using the Speed ladder for quick
movements in multiple directions is great.<span style="mso-spacerun: yes;">
</span>What I love about it is that it uses ankle mobility and prepares them
for stress in multiple angles which is important for the run section of the
triathlon.<span style="mso-spacerun: yes;"> </span>Here is how I like to use the
ladder.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;">All performed 1 after the other with no
rest, then 45 seconds of rest after the first complete set.<o:p></o:p></b></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
3
sets of 45 seconds on the ladder in multiple positions<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
3
sets of 12-15 Pull Ups<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
3 sets of 12-15
Kettle Bell squat overhead press<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>This same
technique can be used with sprinting.<span style="mso-spacerun: yes;">
</span>Sprinting for 30 seconds up and down a track or sprinting in place with
resistance using a large band are some other options.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<b style="mso-bidi-font-weight: normal;">All performed 1 after the other with no
rest, then 45 seconds of rest after the first complete set.<o:p></o:p></b></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
3
sets of sprinting for 30 seconds with resistance band in place<br />
3 sets of 12-15 deadlifts<br />
<span style="text-indent: 0.5in;">3
sets of 30 seconds of rotational movements for abdominals</span></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<div align="center" class="MsoNormal" style="text-align: center; text-indent: .5in;">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoNormal" style="text-indent: .5in;">
My other favorite explosive
movements are side jumps with a resisted band around the hips and the other end
fixed to a solid point, since we don’t want any accidents.<span style="mso-spacerun: yes;"> </span>In studies, vertical leap was tested in
athletes who performed box jumps and forward movements versus athletes who
mixed this together with lateral movements.<span style="mso-spacerun: yes;">
</span>The results showed that lateral movements provided more progress in
vertical leap rather than the group that exercised in one plane.<o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-align: center; text-indent: 0.5in;">
<br /></div>
<div class="MsoNormal" style="text-align: center; text-indent: 0.5in;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-15358795371170893612014-01-21T17:47:00.003-08:002014-01-23T06:23:36.409-08:00Satisfying the Sweet Tooth<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;">Satisfying the Sweet Tooth</span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
Working with clients who are morbidly obese is tough, because the answer is not to take things away. It is to add and to satisfy the cravings they have so binging and compulsive eating habits don't occur. I had a client who admitted they had a problem with sweets. I wanted to make a low calorie snack for them, but I wanted it to be nutritionally dense! I could have made a low calorie pudding, or a low calorie chocolate dessert, but if the idea is to add nutrition to someone who had been overeating but not receiving enough good nutrition...isn't that almost feeding the same problem? </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
I have always spoken about chia pudding. Chia seeds are magical. They have protein, fiber, carbs, and good fats! They slow down how rapidly our body converts carbohydrates into simple sugar which is important for diabetics. The Fats send the brain signals that we are being satisfied and feel full. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN01WKNjyBOCccSqd79jn3GHdr4WSIPpiLre8zStWH2sudTjb-WxOD-YRxA9cA9iaEO0NgfKFrWpTj7QmfHshB4ADFpMYzqDR8pDhYTldQqouD4ipAZdQleVKiGTM7A4esk4DLsx4BCC5B/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhN01WKNjyBOCccSqd79jn3GHdr4WSIPpiLre8zStWH2sudTjb-WxOD-YRxA9cA9iaEO0NgfKFrWpTj7QmfHshB4ADFpMYzqDR8pDhYTldQqouD4ipAZdQleVKiGTM7A4esk4DLsx4BCC5B/s1600/photo+1.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
As I sat on the counter I was out with a note pad trying to figure out how to make each snack about 100 calories or less. I new I needed to make it sweet to satisfy his sweet tooth, I knew he liked chocolate, and also fruit. Almond milk provided a low calorie beverage to mix the chia seeds with. Vanilla extract gave the mixture a nice flavor while the cocoa powder added extra antioxidants and flavor.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZUpP7VNJLak5h1NfvgnaJ1u_rWyN1xKtdQABcbNmHhxfxjtvTjBfuldQ4-cPP6am9-5VXhcvMchkh8RpfRVd8NftGY3TrSxfKe5ms6BC4mjUos_7XzwJZYjwRUZqv-XvImk2q3SLa0Oxl/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZUpP7VNJLak5h1NfvgnaJ1u_rWyN1xKtdQABcbNmHhxfxjtvTjBfuldQ4-cPP6am9-5VXhcvMchkh8RpfRVd8NftGY3TrSxfKe5ms6BC4mjUos_7XzwJZYjwRUZqv-XvImk2q3SLa0Oxl/s1600/photo+2.JPG" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Mixing everything together was the easy part. mixing 1/4 of a cup of chia seed with a cup of almond milk, a cup of blueberries and my other ingredients proved successful. Here is the full recipe. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
1 cup of Almond Milk/Light Coconut milk</div>
<div class="separator" style="clear: both; text-align: center;">
1/4 of a cup of chia seeds</div>
<div class="separator" style="clear: both; text-align: center;">
1 cup of blueberries</div>
<div class="separator" style="clear: both; text-align: center;">
1 tablespoon of vanilla</div>
<div class="separator" style="clear: both; text-align: center;">
1 packet of stevia or preferred sweetener</div>
<div class="separator" style="clear: both; text-align: center;">
1 tablespoon of cocoa powder (blend this with the liquid before anything)</div>
<div class="separator" style="clear: both; text-align: center;">
Refrigerate for 2 hours or more. Other recipes use agave, raspberries, making it then adding it to chopped bananas, etc. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPvWE3sMSktlnzPmjBBi_bH2ZyjhWuxfNMMlZWAle73NBuw_6Fc_nl8KBYflbiWdJPQEufyUqmGR6fBuMLH40rbXOeuTBLEgJ94nDBHRNUkxdLaETWQMuqfjNyXMqdY84JksxEoFdx3PiP/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPvWE3sMSktlnzPmjBBi_bH2ZyjhWuxfNMMlZWAle73NBuw_6Fc_nl8KBYflbiWdJPQEufyUqmGR6fBuMLH40rbXOeuTBLEgJ94nDBHRNUkxdLaETWQMuqfjNyXMqdY84JksxEoFdx3PiP/s1600/photo+3.JPG" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Here was my end result. Each of these was about 66 calories. He ended up loving them. I loved them too. Delicious, filling, sweet, and healthy!</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizR2tU56C9oNcsdHBkoFvuZZZCUCu1JrsXgGFyGEcO4zDWX02ZCwLwiHRuJA0BCeW3xVdEb0F2GhWBIw6HYO29NzZDlgPTUN6667auM11JEnuk7Q1sC-w5zAjql1OvFK6Me0tHwDQC5cYJ/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizR2tU56C9oNcsdHBkoFvuZZZCUCu1JrsXgGFyGEcO4zDWX02ZCwLwiHRuJA0BCeW3xVdEb0F2GhWBIw6HYO29NzZDlgPTUN6667auM11JEnuk7Q1sC-w5zAjql1OvFK6Me0tHwDQC5cYJ/s1600/photo+4.JPG" height="320" width="240" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-85307749603907077672014-01-21T17:29:00.000-08:002014-01-21T17:29:34.227-08:00<div style="text-align: center;">
<span style="font-size: x-large;">Week Three</span></div>
<div style="text-align: center;">
<span style="font-family: 'Courier New', Courier, monospace;"><i><b>Inspiration, Records, Hips, Gear, and Fails</b></i></span><br />
<span style="font-family: 'Courier New', Courier, monospace;"><i><b><br /></b></i></span>
<span style="font-family: 'Courier New', Courier, monospace;"><i><b><br /></b></i></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Watching online youtube videos of the Paris Roubaix and these <u>Sufferfest</u> Videos has been crucial to my training. Also, images like this have helped to keep me inspired while on my indoor trainer this cold January. And with more snow on it's way, I think we will be friends for a while. Just today I watched a race in Leadville Colorado thats 100 miles long and has more than 3000 vertical feet of climbing! Great stories, moments, and the course is grueling! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxtzvqDXzT5qo244800vdCXdS3vQ0JT3lWZv2Ubrh32lCaVj0CH1NY3Xl-x7sQ6-Uk65aIjlVUTPTAiiGcTMUbr74ziRG4rClAXh8OTI99tA_ZDtZahsIBRXr30Ar0OPI8t8oA-4s6Wsho/s1600/photo+1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxtzvqDXzT5qo244800vdCXdS3vQ0JT3lWZv2Ubrh32lCaVj0CH1NY3Xl-x7sQ6-Uk65aIjlVUTPTAiiGcTMUbr74ziRG4rClAXh8OTI99tA_ZDtZahsIBRXr30Ar0OPI8t8oA-4s6Wsho/s1600/photo+1.PNG" height="400" width="225" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Working on the trainer has consisted of hour long paces at 130 bpm, interval training of 30 sec on 30 off, and also climbs for up to 14 minutes in some of my higher gears. One tactic I love is taking one foot out of the clip and hammering your hamstring on that one leg thats still clipped in for 30 seconds or more. Right now in my training I am concentrating on endurance and Speed skills. Since my lactate threshold was tested around 154, I am trying to get accustomed to spending a lot of time in a 125-135 zone. It seems like most of the time When I am kicking butt I am above that. For Speed, my Sufferfest video has been great help. Trying to hit a cadence of 100 plus on the bike for different periods of time has been grueling. Here I use interval work, 10 on, 50 off. 20 on, 40 off. 30 on, 30 off. </div>
<div class="separator" style="clear: both; text-align: center;">
40 on, 20 off. 50 on, 10 off. It's tough but a great work out.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
As I have put miles upon miles on my indoor trainer this winter, I have noticed that some of the tar has come off my back tire and all over the wall. At first I was angry...then I thought of it as an art piece. Now, I am realizing it is a sign of hard work and determination. </div>
</div>
<div style="text-align: left;">
<br /></div>
<div style="text-align: center;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuVBglgJ1yGbE7pa-j-kdK91HKkI00iQV5IC8Nd_nqpYJGirJsgdvW_Y164sNBPEwsNhvSawio1COAtApZ0q1UQ_l_jPk9lmfDAJuLSQnsxrEeHslhxWS5bySAAXX-FWJSuvs3y4n_cd8_/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuVBglgJ1yGbE7pa-j-kdK91HKkI00iQV5IC8Nd_nqpYJGirJsgdvW_Y164sNBPEwsNhvSawio1COAtApZ0q1UQ_l_jPk9lmfDAJuLSQnsxrEeHslhxWS5bySAAXX-FWJSuvs3y4n_cd8_/s1600/photo+1.JPG" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Here is the set up. My friend Rick came over and helped me set up his tri bars so I could get my body adjusted to the feel. I never though I would be so comfortable. </div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQmn1X759H4rB8EV46TtAQfwBuDLYdvvSlEiX4OX1kqxcie6Fg1cp51aGAL-gcjMUJ0MQMtkn_I2TSQTDkcnEBR9S2yDm82rY5dWRvL1jzk8RGAh75bmS44NQKYP4bM7lHo2aQ4yKtGEST/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQmn1X759H4rB8EV46TtAQfwBuDLYdvvSlEiX4OX1kqxcie6Fg1cp51aGAL-gcjMUJ0MQMtkn_I2TSQTDkcnEBR9S2yDm82rY5dWRvL1jzk8RGAh75bmS44NQKYP4bM7lHo2aQ4yKtGEST/s1600/photo+2.JPG" height="240" width="320" /></a></div>
<br />
My running this winter has really been a success. It is all about pacing yourself and taking your time. I learned the importance of breaking in a pair of shoes and also, wearing the correct type of shoes. I have McDonalds arches, so it was important for me to have a neutral shoe. Last year I ran 7 miles out of the gate in a pair of Asics which destroyed my knees for the rest of the season. This year I am coming back in a pair of Saucony Fast Twitch 5 shoes that have been great. I started off small at 2-3 miles every other day. This past week I hit almost 8 miles with the 4th mile being my fastest! My hip flexors tend to act up around mile 5 or 6, and in the beginning If I didn't perform active and dynamic stretching they would hurt more! I've learned the importance of the Psoas muscles, the only muscle in the human body to connect the Upper extremities with the lower extremities. Working on release techniques, static stretching, muscle energy, and the foam roller takes away any pains I might feel after a run. I have come to the conclusion that my hip flexors along with my rectus femoris get so tight that it affects my knee, and my VMO (which affects the glide of the patella, Quadratus Lumborum (which is a hip hiker and controls the stability of the pelvis and low back) and glute medius (which keep the hip abducted) tightness all contributes to my supination and tightness felt in my knees after a run.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzWf3SxqXsOh7047RYaGmdsOZJDcx3scl2J89hVqqbTJ2uC2msGfwnrrwy0z9QHWPnd6i4mBSX64ZkfM2ErfJU29m2fR9qpLrLJSmZeFKCkIRYX6_LjE-iSANalH7YyiXO0jPXeHQIRvs/s1600/photo+2.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivzWf3SxqXsOh7047RYaGmdsOZJDcx3scl2J89hVqqbTJ2uC2msGfwnrrwy0z9QHWPnd6i4mBSX64ZkfM2ErfJU29m2fR9qpLrLJSmZeFKCkIRYX6_LjE-iSANalH7YyiXO0jPXeHQIRvs/s1600/photo+2.PNG" height="320" width="180" /></a></div>
<br />
My Godmother and favorite Aunt gave me this water bottle right before she passed away. It gives me so much power while I am on this bike and with this sport.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdtcJBiORQq8FPKnmgsAXoIuPuaZX2WTReWr52PUHoumA_yVM8TKF8bGG7sv8X9LGWOYk1l17HSaqFsMUn5B_j0r8b1t2ojzW0G3p60X0a0QrYnDVe9xik8whGBrn70N9yIDd5axlgrDp/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBdtcJBiORQq8FPKnmgsAXoIuPuaZX2WTReWr52PUHoumA_yVM8TKF8bGG7sv8X9LGWOYk1l17HSaqFsMUn5B_j0r8b1t2ojzW0G3p60X0a0QrYnDVe9xik8whGBrn70N9yIDd5axlgrDp/s1600/photo+3.JPG" height="320" width="240" /></a></div>
<br />
My new toy bought with Amazon gift cards. I can't wait to use this. It has been so helpful being able to see my cadence and my speed while on the trainer. It hooks up with your iphone which can also mount to your bike. Soon I'll be using the GPS feature to explore all of Western CT. The Fail in this article being...I shattered the first one that I bought. Good thing this company is so nice. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3wu6H5B14MzB-jHddFSnx8nsVu8YNcKcz2ws_VPslF0tE5ztbQGNvlYmkb_fTTx7eYs2GWvfHWfHh6zqUF1Jj_-tXNBoP0m6lhOwYkZGmEwrPyNq1Usn_N_2QpniVPZ_IlBXEEYITbhP/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK3wu6H5B14MzB-jHddFSnx8nsVu8YNcKcz2ws_VPslF0tE5ztbQGNvlYmkb_fTTx7eYs2GWvfHWfHh6zqUF1Jj_-tXNBoP0m6lhOwYkZGmEwrPyNq1Usn_N_2QpniVPZ_IlBXEEYITbhP/s1600/photo+4.JPG" height="320" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br /></div>
<div style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-4171290303859415842014-01-04T19:58:00.000-08:002014-01-04T19:58:04.584-08:00If you need some great advice on supplements or sports specific training, check out my man, Rick Steiger, and his blog <b>1010 Human Performance. </b>This blog has been really helpful through my training as an athlete and also for general knowledge. Always something fun to read about. <br />
<br />
<div style="text-align: center;">
<a href="http://www.1010humanperformance.com/">http://www.1010humanperformance.com/</a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-41805013130006841022014-01-03T06:12:00.000-08:002014-01-05T19:37:03.375-08:00Prep and Build Periods in Training<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 16.0pt;"><u>Prep and Build Periods in Training</u><o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
Pace yourself and
take your time, this is important.<o:p></o:p></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-size: large;"><b>Finding a nice balance</b></span> between
pushing yourself, recovery periods, endurance, and other forms of training
including threshold and speed I believe is a skill yet to be acquired by 95% of
the gym population.<span style="mso-spacerun: yes;"> </span>So often I see
people at the gym injured whether it’s their shoulder, hip, ankles, etc.<span style="mso-spacerun: yes;"> </span>I also see these same people sprinting on the
treadmill, doing military presses with 45 lb dumbbells over their heads, and
heading into an advanced TRX class which involves putting your feet into the
straps and holding planks for about 10 minutes.<span style="mso-spacerun: yes;">
</span>I don’t think people take the time to go back to the basic exercises and
build up a base so that when they want to build themselves to a certain level,
they already have a great foundation to build upon.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="mso-spacerun: yes;">Here is a client of mine that doesn't mind being an example. He is a highschool baseball player who is at times running at high speeds and is chronically spraining his ankle. can you see why? Here he is at a slow jog, maybe 4.5 mph.</span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgExoTk6nhZQQpynr8pkuMwcFL1YA_uUBI9YSlMG3rD5pxWywcmyNCH7ZDOZErKJM3oaUEhtBjYygGVqoc71UeWi7FcLJvAQalVz-cMhBfSpoy4xnyShUm5wUkBtyEJ88L4vT1inaIMVHri/s1600/Screen+Shot+2014-01-03+at+9.04.18+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgExoTk6nhZQQpynr8pkuMwcFL1YA_uUBI9YSlMG3rD5pxWywcmyNCH7ZDOZErKJM3oaUEhtBjYygGVqoc71UeWi7FcLJvAQalVz-cMhBfSpoy4xnyShUm5wUkBtyEJ88L4vT1inaIMVHri/s320/Screen+Shot+2014-01-03+at+9.04.18+AM.png" height="320" width="185" /></a></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="mso-spacerun: yes;"><br /></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
With my current triathlon-training
program, courtesy of <u>The Triathlete’s Training Bible,</u> written by Joe
Friel, I am in a strength training stage right now that is called AA, meaning
anatomical adaptation.<span style="mso-spacerun: yes;"> </span>This will get my
tendons, muscles, and systems ready for greater loads a little later in my
training.<span style="mso-spacerun: yes;"> </span>The purpose of this though is
to prevent injury!<span style="mso-spacerun: yes;"> </span>Here, we are
performing higher reps at either body weight loads or small weights.<span style="mso-spacerun: yes;"> </span>Here we need to develop balance, core
strength, posture, and stability.<span style="mso-spacerun: yes;"> </span>I
can’t tell you how many clients I see at the gym who can’t hold a proper plank.<span style="mso-spacerun: yes;"> </span>Tucking the pelvis back and keeping their
shoulder blades involved is difficult!<span style="mso-spacerun: yes;">
</span>Performing a proper squat with the chest up, no increased lordosis in
the back (meaning excessive arching) and excessive forward traveling in the
knees is also very difficult for some people, but those same people are taking
35 lb. kettle bells and are doing thrusters! <span style="mso-spacerun: yes;"> </span>Just now on the news on the Today show they
are showing people at home how to hold a plank on your hands and do rows at the
same time with dumbbells!<span style="mso-spacerun: yes;"> </span>I see injuries
in your future…which might mean I need to go to physical therapy school because
business is booming.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoNormal" style="text-indent: .5in;">
Back to explaining the prep
period.<span style="mso-spacerun: yes;"> </span>It’s time to get your body ready
for training.<span style="mso-spacerun: yes;"> </span>I have even decided to go
back to the basics even though I teach an advanced cross training class with
Olympic lifts and heavy weights.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal" style="text-indent: .5in;">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 84.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -48.0pt;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Nutrition: Make sure you are eating enough while
you train.<span style="mso-spacerun: yes;"> </span>Different philosophies will
lend themselves to different ideas of how much protein, carbs, and fat you
should be taking in.<span style="mso-spacerun: yes;"> </span>Make sure you get
in plenty of liquid, and If you are doing a lot of cardiovascular training and
weight training I would suggest at least 1.2-1.4g/kg of body weight.<span style="mso-spacerun: yes;"> </span>Many people cut out the carbs to lose body
fat and weight, but you need those essential sugars for brain function, for
your muscles to contract and relax, and also for recovery!<span style="mso-spacerun: yes;"> </span>Fats are very important for aerobic endurance
and also for hormone regulation and organ protection, also for vitamin
absorption so if you want healthy strong bones, eat your fat!<o:p></o:p></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 84.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -48.0pt;">
<br /></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 84.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -48.0pt;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Stretching: Many people don’t stretch nearly
enough.<span style="mso-spacerun: yes;"> </span>I will see people with low back
pain and they only have 45 degrees of movement in their hamstrings.<span style="mso-spacerun: yes;"> </span>If you don’t have movement here you can’t
bend from your hips so you will take it from your back instead!<span style="mso-spacerun: yes;"> </span>I see shoulder pain when the scalenes are so
tight and thoracic back has no movement because of constant texting and forward
head positions at the computer.<span style="mso-spacerun: yes;">
</span>Especially after being on the bike or running, it is so important to
stretch out the front of the hips, quads, external hip rotators and more.<span style="mso-spacerun: yes;"> </span>I took a class with Charlie Weingroff who is
a physical therapist and top trainer to NBA players like Lebron, Chris Bosh,
and more on how important the hip flexors are to improved hamstring
flexibility, leg health, etc.<span style="mso-spacerun: yes;"> </span>I do his
routine every day and after I run on the treadmill, my cool down is walking
backwards for 5 minutes.<span style="mso-spacerun: yes;"> </span>Do you ever see
anyone walking backwards on the treadmill!!??<span style="mso-spacerun: yes;">
</span><span style="mso-spacerun: yes;"> </span>It opens up the front of your
hips and helps the hamstrings and glutes to contract and relax.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<!--EndFragment--><br />
<div class="MsoListParagraph" style="margin-left: 84.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -48.0pt;">
<!--[if !supportLists]--><span style="mso-bidi-font-family: Cambria; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Cambria; mso-fareast-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->The Workout:<span style="mso-spacerun: yes;">
</span>Right now it is a lot of body weight training with high reps and short
recovery periods of only a minute or less.<span style="mso-spacerun: yes;">
</span>I am performing 3-5 sets of 20-30 reps of all the basic exercises.<span style="mso-spacerun: yes;"> </span>Pushups, Pullups, squats, hip extension,
lateral lunges with furniture sliders, toe walking, rotator cuff exercises,
YTM’s, dips, TRX exercises, and balance work.<span style="mso-spacerun: yes;">
</span>It is possible to work up a sweat and to feel sore with no weights
people! <span style="mso-spacerun: yes;"> </span>Also, perform lateral movements,
not just front and back.<span style="mso-spacerun: yes;"> </span>You need to
develop the muscles that support your hips and knees, and it wont be don’t by
just moving front and back.<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com3tag:blogger.com,1999:blog-2942458763635521102.post-86290400152122929812013-10-28T18:49:00.004-07:002013-10-28T18:49:43.831-07:00<div class="" style="clear: both; text-align: left;">
<span style="font-size: large;"><b>I cant wait</b></span> to teach this class at Phys Ed in New Milford. I went to a Kineseo Taping class with my mentor and Physical therapy Guru boss, Gail Henderson. We learned so much about how this tape can be used to serve so many purposes from pain management and swelling to limited motion such as walking or raising your arms over your head! We have been incorporating the taping techniques at the clinic and I have seen a lot of great results. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGyRaqO-O6Ea9EMkSmB-N7AeUY-294sgMLPFhw-X37rZBMESaA1urRwXVFcdFjfSd5gkqiiGlmEPjqQC-5UjTuXjTQkO7SUVKmFpg6Y2XDl5q2Plnt4u5MC0pha5i7tTuAajbuJJ8_Ve5q/s1600/photo+1-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGyRaqO-O6Ea9EMkSmB-N7AeUY-294sgMLPFhw-X37rZBMESaA1urRwXVFcdFjfSd5gkqiiGlmEPjqQC-5UjTuXjTQkO7SUVKmFpg6Y2XDl5q2Plnt4u5MC0pha5i7tTuAajbuJJ8_Ve5q/s1600/photo+1-5.JPG" height="240" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Here we are both celebrating Breast Cancer awareness next to our upper body bike, the BIG UBE!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
We have both since taped multiple times. I must be somewhere in the area of 50 tapings...but that doesn't nearly compare to Gail who was also an Athletic trainer, so she probably has 10's of thousands. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAGg_-7WOTcOH-m6ntgLSivS0-WuaxP3OXHhly4QtLKx6isaU7eUq86X0qJ5yy-92Mm4qfJyJRU4PRjEnOQV_OlnTetcLyxujK5sZdF_QVe7NbDZXPqPFko2fAnpMARMFLJV5OyHh12a5/s1600/photo+2-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAGg_-7WOTcOH-m6ntgLSivS0-WuaxP3OXHhly4QtLKx6isaU7eUq86X0qJ5yy-92Mm4qfJyJRU4PRjEnOQV_OlnTetcLyxujK5sZdF_QVe7NbDZXPqPFko2fAnpMARMFLJV5OyHh12a5/s1600/photo+2-5.JPG" height="320" width="240" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6ZuFXctKaTF4cwvi5Vvdp3u-_KuHCOAEQE6uBZdhOhvZCcDvGQbpglTABfn2BVMLkeTHMWgHrWL2kk0_uhGBxx_6z-zsYyHCKUpQcxiEQN1Mh8gpgnEkgx6US-RxTHlGMf54OPTYXkHKB/s1600/photo+3-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6ZuFXctKaTF4cwvi5Vvdp3u-_KuHCOAEQE6uBZdhOhvZCcDvGQbpglTABfn2BVMLkeTHMWgHrWL2kk0_uhGBxx_6z-zsYyHCKUpQcxiEQN1Mh8gpgnEkgx6US-RxTHlGMf54OPTYXkHKB/s1600/photo+3-5.JPG" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
This is a tape job for upper, mid, and low traps inhibition with deltoid facilitation. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Supraspinatus taping with deltoid facilitation</div>
<div class="separator" style="clear: both; text-align: center;">
<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz-eaUxeM-GTCfQCc7c4fThu1N4fidWqTxmtKqrrIBu6Y8oov0Vcxe0x3mANZMaFTgA3v08ZQ_is7LjFQiiJBAMsiIfUMDb-20tgaG034XWYzJUpvhyxiWd9G0vN4nsw0tCSJY6SMr1uGX/s1600/photo+4-5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhz-eaUxeM-GTCfQCc7c4fThu1N4fidWqTxmtKqrrIBu6Y8oov0Vcxe0x3mANZMaFTgA3v08ZQ_is7LjFQiiJBAMsiIfUMDb-20tgaG034XWYzJUpvhyxiWd9G0vN4nsw0tCSJY6SMr1uGX/s1600/photo+4-5.JPG" height="320" width="240" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
So come check out the class to find out what I learned </div>
<div class="separator" style="clear: both; text-align: center;">
and to find out more about how you can use the tape </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIyPyYW9vR4F3a7eSHDMXkrp31Dt_OHzWNBgcdEHaz16Nyfk4Xoi2QKmaTK9sftYpBFLisR-uaTCx66SKPcHSuuoMaa87O53rIpJYTbBWNLCYAhKKNWHgIB_wiHmz9nQt1zaAw8yKqRSnr/s1600/Kineseo+Flier.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIyPyYW9vR4F3a7eSHDMXkrp31Dt_OHzWNBgcdEHaz16Nyfk4Xoi2QKmaTK9sftYpBFLisR-uaTCx66SKPcHSuuoMaa87O53rIpJYTbBWNLCYAhKKNWHgIB_wiHmz9nQt1zaAw8yKqRSnr/s1600/Kineseo+Flier.jpg" height="640" width="494" /></a></div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-2609511677389567962013-01-31T15:34:00.001-08:002013-01-31T15:35:17.996-08:00February is National Hearth Health Month. Come to my food party!<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both;">
Valentine's Day is around the corner, and to celebrate Heart Health month I am bringing some of my delicious recipes and fun information to Phys Ed on Friday, February 16th at 4:00 pm</div>
<div class="separator" style="clear: both;">
<br /></div>
<div class="separator" style="clear: both;">
<br /></div>
<div class="separator" style="clear: both;">
Bring a date! Bring yourself and meet someone! There will be a lot of food, beverages, good information and great company! The Fee for our party is 10 dollars, but it will be completely worth it once you see the spread of food! </div>
<div>
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihA51Kn04Mx0NZ5MZtDrobDQM-CNN1VEoryMktenq6vWsXpVz39lCRfrBVHtq-9_cdajMqddlXM8UrwxXiwtGDILRlng-4fY_lsP4nVs1tlPD3c2406-FLybCYgWCNMqFqBVUMfFZLDgbI/s1600/Heart+Health.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihA51Kn04Mx0NZ5MZtDrobDQM-CNN1VEoryMktenq6vWsXpVz39lCRfrBVHtq-9_cdajMqddlXM8UrwxXiwtGDILRlng-4fY_lsP4nVs1tlPD3c2406-FLybCYgWCNMqFqBVUMfFZLDgbI/s1600/Heart+Health.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com1tag:blogger.com,1999:blog-2942458763635521102.post-24780504584446498202013-01-29T09:37:00.003-08:002013-01-29T19:24:25.484-08:00Have Fun, Relax, and Enjoy Life. Your Body needs it!<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large; font-weight: bold; text-align: start;">Relax! </span><span style="text-align: start;">It is so important to take time for yourself. When you are full of anxiety, stress, and your body releases cortisol. This makes your <b>heart beat faster, your blood pressure rise, inflammation in the body increases, and your muscles contract and tighten up</b>. The list goes on! All of these side effects to stress decreases your life expectancy. This is why I am saying don't sweat the small stuff. Dont worry about following the diet to the key, or what everyone else is thinking about you, or all of the items you need to get done! Organize your day around having time for yourself or with the ones you love most. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="text-align: start;"><br /></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilrkq4CNrw6b08mKp0KyaTaRTednCqHU3thGUyKw_1mPRXalDi7J17x_0ErHQcRJJ5aCLPEMISEJPlrSWZUQTWAtCfRo8_Uz-JfEnVe_tHMmWnOfZ-AtRO2v90YsZlXi_t-UWPG0W-7D1c/s1600/url.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilrkq4CNrw6b08mKp0KyaTaRTednCqHU3thGUyKw_1mPRXalDi7J17x_0ErHQcRJJ5aCLPEMISEJPlrSWZUQTWAtCfRo8_Uz-JfEnVe_tHMmWnOfZ-AtRO2v90YsZlXi_t-UWPG0W-7D1c/s320/url.jpeg" width="213" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Find Projects that are fun, new, and exciting that you can share with friends. For Christmas I made cleaning products for my friends and family with a goofy face of mine on the front. <span style="font-size: large; font-weight: bold;">DONT BE AFRAID TO BE SILLY. </span>I think that was the biggest lesson I learned in school. Be yourself, learn to jump out of the box because acting like everyone else isn't going to help you feel comfortable or fullfilled. I have always had problems with chapped lips, and dry skin. So, I wanted to make a lip balm (which is made from beeswax, coconut and almond oil), face cleanser (made from oatmeal, lemon and orange zest, olive oil and more), and a face toner ( made with cucumber juice, vodka, and witch hazel). Putting the picture on the front put a smile on everyone's face and at the end of the day that is what it is all about. </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpSFikY-rw6wwNWavbXToEaScy_XedK8qyv42f5uU2ve1BBhBBiM4PHmAIYhZYG896BcA_e3-E-BPcSsY4GIMcCyezOSjq8j54Myk8z7Y_Y_SIEdjJFVvqmCc3Zb6G-egZ4IMLnnqVPFSE/s1600/photo.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpSFikY-rw6wwNWavbXToEaScy_XedK8qyv42f5uU2ve1BBhBBiM4PHmAIYhZYG896BcA_e3-E-BPcSsY4GIMcCyezOSjq8j54Myk8z7Y_Y_SIEdjJFVvqmCc3Zb6G-egZ4IMLnnqVPFSE/s320/photo.JPG" width="320" /></a></div>
<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;">Have Fun in the kitchen!</span></div>
<div style="text-align: center;">
Brittany, my mother and I love to cook with each other and think of new recipes. Yes, we will all share a bottle of wine on the weekends, but who is more deserving!? Wine has polyphenals, an antioxidant which has been used in cancer research and other areas such as blood pressure. Sure, wine is high in sugar, but the benefit of relaxing, the cortisol decreasing is worth it! Just don't drink too much because then it can swing the other way. No glasses being thrown across the room!</div>
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UXYD86UZOH2wNB_jMiq_IFRyirKit7iBaCxfrs3xUvpIY-W3wTmnD1kcsvoR-z66dmXXytenUCye8RJev0XUuqFIVWA2qE-7lDpxgbjdGeQ7FrAEJuAWNZmuiA7Nn2zVuIfAlmga5sQ_/s1600/photo+copy.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UXYD86UZOH2wNB_jMiq_IFRyirKit7iBaCxfrs3xUvpIY-W3wTmnD1kcsvoR-z66dmXXytenUCye8RJev0XUuqFIVWA2qE-7lDpxgbjdGeQ7FrAEJuAWNZmuiA7Nn2zVuIfAlmga5sQ_/s320/photo+copy.JPG" width="239" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: x-large;">Paint, draw, cut things out of magazines and keep them for the future!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
I was a painting major at Skidmore College, so to relax I love to create. Cezanne made beautiful still lifes with fruit so here is my attempt to recreate his vision. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8XmhyphenhyphenDKfXum4l6zsMZ1dV5K-8E_N_FlAXwtG7H5oj9HmbnG_ZUBN4lDkobchZzpezjBddOctiEBb4umHBtl0CchOTTOrHUbzD7LXGZnC2Dap_lPopAmFnoGizHXGmWi4gaAn0Wp24QVNN/s1600/photo+copy+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8XmhyphenhyphenDKfXum4l6zsMZ1dV5K-8E_N_FlAXwtG7H5oj9HmbnG_ZUBN4lDkobchZzpezjBddOctiEBb4umHBtl0CchOTTOrHUbzD7LXGZnC2Dap_lPopAmFnoGizHXGmWi4gaAn0Wp24QVNN/s320/photo+copy+2.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
I made this for Brittany for christmas with pastels </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUVVhjehuLS2e0A4LnK6hUbUhu0EeGSduaICMXOSSeK5woYfX2iMfRivanCgMghQTJaud5NePXAY-L26IZEBReKXdp1_eyykmivAy_50gh2j08BS2MBS_Mzd6lIpQ5dBXytjypOhzgU-F7/s1600/photo+copy+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUVVhjehuLS2e0A4LnK6hUbUhu0EeGSduaICMXOSSeK5woYfX2iMfRivanCgMghQTJaud5NePXAY-L26IZEBReKXdp1_eyykmivAy_50gh2j08BS2MBS_Mzd6lIpQ5dBXytjypOhzgU-F7/s320/photo+copy+3.JPG" width="291" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;">Take a Day for yourself, get pampered. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
The other day I was going to head an hour and a half to North Haven to take a cross-fit class. After a 50 hour work week I was feeling drained and tired, but I knew I wanted to go for the experience. My Fiance Brittany convinced me to take the day off and go out with her and my mother. We ended up having a great day which ended up with a pedicure. Ok, so this is my second pedicure ever and I was a little nervous, but the hot rock massage on my legs after all the squats at the gym felt great, and I relaxed with green tea and a massage as well. Guys, dont think this is just for women, open up, let your guard down, and do something new!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCKZIxysTGoldcZz1v6gqGJtyL_ITH5g-eq5kQ73CQY0Bb9N_-skLf3B7GV1RD8Fw9HK47Hjkz93gdeueOQQmSB_6UWbzxjOP7hwLBdfC6KhvEbt_hKvK2f6lqVeyzcjDbr4lgucbp4uj-/s1600/photo+copy+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCKZIxysTGoldcZz1v6gqGJtyL_ITH5g-eq5kQ73CQY0Bb9N_-skLf3B7GV1RD8Fw9HK47Hjkz93gdeueOQQmSB_6UWbzxjOP7hwLBdfC6KhvEbt_hKvK2f6lqVeyzcjDbr4lgucbp4uj-/s320/photo+copy+4.JPG" width="239" /></a></div>
<br />
<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;">Have Fun with the kids!</span></div>
<div style="text-align: center;">
<span style="font-size: large;"><br /></span></div>
<div style="text-align: center;">
Yes, children can be loud, hyper, and crazy. But spending time with them helps us realize what it's like to have an open mind and play with out imagination. Here are our neighbors playing with my balance balls and my foam roller. They first came over to help us clean items out of our basement, which they weren't too excited about. After learning they received a toll of an andes mint from doing one trip up and down the stairs, they started working faster. They learned a little about exercise, but mostly had fun with the cats and themselves. After, we did some baking and decorated our own cupcakes. Teach kids to be innovative, imaginative, spontaneous, and open. If you scold and yell at them too much, they will be closed off and reclusive. We need to know they will be ok and at a certain time can differentiate between right and wrong, and when they do make a mistake, make sure they understand why it was wrong and ask them what they learned from it. </div>
<div style="text-align: center;">
<br /></div>
<br />
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK0cjnX9xZmSVnE9bnndJWu2Bf-UdLn4c1WyCboHarSnKCmrOIrDmlhGkb3hfS2EdAh-EI6UlCfEDLTJEWA3R-zoEwt2sNJ5i7HePbyf5z-xOc_9PbUW4RneXEZMu3YQgoF2Wip_UZD0cJ/s1600/IMG_4470.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhK0cjnX9xZmSVnE9bnndJWu2Bf-UdLn4c1WyCboHarSnKCmrOIrDmlhGkb3hfS2EdAh-EI6UlCfEDLTJEWA3R-zoEwt2sNJ5i7HePbyf5z-xOc_9PbUW4RneXEZMu3YQgoF2Wip_UZD0cJ/s320/IMG_4470.jpg" width="320" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com1tag:blogger.com,1999:blog-2942458763635521102.post-1915607068512038622013-01-29T09:06:00.000-08:002013-01-29T09:06:04.075-08:00What to eat on a low carb day! Amazing Creations.<div class="separator" style="clear: both; text-align: center;">
<b><span style="font-size: large;">Lunch</span></b> was creeping around the corner and I was thinking of dishes that I could tell my clients about for low carb days. On days where you do not eat a lot of carbohydrates, you add in foods that are rich in healthy fats. These <b>omega 3's </b>and unsaturated fats can be <b>great for cholesterol</b> and have proved beneficial to people in Italy and in the Mediterranean who have some of the <u><b>longest living people in the world</b></u>! </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
I know this isn't the best picture to make this look extremely appetizing, but It was and I promise you will like it too! Plus don't you enjoy knowing that I really made this dish below instead of pulling pictures off the internet?</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii_i5F0y8BshLQeFARKa3wmmUdA42R-koysJZen33kL8OjK66r0Ezhjg_FiwXWy8L5XOtEerNKzFP0l2j7JSAzKVfC9aAsF-ZqVWODGRKUeFqrhKUvdT4g4i0VRHFomZEWgO4b0FBAz5VN/s1600/IMG_4846.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii_i5F0y8BshLQeFARKa3wmmUdA42R-koysJZen33kL8OjK66r0Ezhjg_FiwXWy8L5XOtEerNKzFP0l2j7JSAzKVfC9aAsF-ZqVWODGRKUeFqrhKUvdT4g4i0VRHFomZEWgO4b0FBAz5VN/s320/IMG_4846.jpg" width="318" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
This tuna creation is a personal favorite. When I mix the tuna, I don't add a lot of mayo, only a spoonful or so. Then to add more flavor and heat, I add either horseradish, wasabi lime mustard I bought at Homegoods, and some fresh herbs and spices. The shredded carrot on top add a nice crunchy texture and a added sweetness. I dont know why but shredded carrots taste sweeter to me then regular, but what I do is take 3 or 4 baby carrots and then shred them on top. Finally, I put them on top of Romaine Lettuce which is a great substitute for bread. Endive can be another option or red peppers which are high in <b>vitamin C</b>. Play and have fun! That's what it is all about.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9TNlBwG50JrqpTVez4x8E-6XhNZWYucBqmQPsabZL5QknhC0XpADIKsIJuJi4BloImUVtN0dq2qvCJjPvBFc2BsUHxpXeP565Z96ImJcAEaU5kSYu8moqqYXtXUVPYhCV8T69GMjKD3V_/s1600/photo+copy+11.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9TNlBwG50JrqpTVez4x8E-6XhNZWYucBqmQPsabZL5QknhC0XpADIKsIJuJi4BloImUVtN0dq2qvCJjPvBFc2BsUHxpXeP565Z96ImJcAEaU5kSYu8moqqYXtXUVPYhCV8T69GMjKD3V_/s400/photo+copy+11.PNG" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Brittany has been into making shakes recently. An application available on the ipad and iphone made by Martha Stewart has given us ideas to build upon. For breakfast we have 8 oz of either almond milk or 1% milk, a scoop of whey protein powder, a banana which is great for so many things ( see my blog post on bananas at <a href="http://davidmartincpt.blogspot.com/2012/11/banana-crazy-eat-your-bananas.html">http://davidmartincpt.blogspot.com/2012/11/banana-crazy-eat-your-bananas.html</a> ) </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
If you need a little more sweetness, try Agave Nectar, some cocoa powder! Cocoa Powder has amazing antioxidant properties and can be added to greek yogurt, your smoothies, or on top of your coffee grinds in the morning before you brew! </div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-87427721330632821512013-01-29T08:39:00.002-08:002013-01-29T08:44:14.912-08:00Shrimp cook so quick and are high in protein! <div class="separator" style="clear: both; text-align: center;">
<span style="text-align: start;">Last night My fiance made the best dish to date! She made a Shrimp Linguine with a caper & lemon sauce that I could not stop eating. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm6gh9uAo1zlWe7Mu50ZqFypZFPhTGrKckJhvfuuz_E1iWNE9d7S24BM6TE54RNGrQLeY0dtiBF_0y6bOT_Q0R65bM6q3Wfgk8MfcQMs4VzBU9SX_ffs9tSdAqbGXY57QKwCf2kOOZC6sP/s1600/dsc04593.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgm6gh9uAo1zlWe7Mu50ZqFypZFPhTGrKckJhvfuuz_E1iWNE9d7S24BM6TE54RNGrQLeY0dtiBF_0y6bOT_Q0R65bM6q3Wfgk8MfcQMs4VzBU9SX_ffs9tSdAqbGXY57QKwCf2kOOZC6sP/s320/dsc04593.jpeg" width="320" /></a></div>
<br />
A great source of omega 3's, anti inflammatory support, and a great source of protein makes this meal a no brainer. If you are having a low carb day in a low carb high carb cycle diet, stir fry this with some great vegetables like bok choy, onions, garlic, a little olive oil, and add feta cheese oregano at the end for freshness! <br />
<br />
Brittany and I were having a high carb day, so In looking through the cabinet I found these chia linguine. <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglyrQ09o1r63bOTxWlnXLyGiMIJKg-g9wmPKE8yhDoEFSwZFU6WiTFK__x7x-Yko7UOxSFMpf01amKi3-kaNh_EOtgieoYY1iHuZuje6ZUe9oDgO3xeBr5GRJAIpQcL0Wj0uuYwV9LA_A3/s1600/BonaChia_Linguine11-300x290.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglyrQ09o1r63bOTxWlnXLyGiMIJKg-g9wmPKE8yhDoEFSwZFU6WiTFK__x7x-Yko7UOxSFMpf01amKi3-kaNh_EOtgieoYY1iHuZuje6ZUe9oDgO3xeBr5GRJAIpQcL0Wj0uuYwV9LA_A3/s1600/BonaChia_Linguine11-300x290.jpeg" /></a></div>
This pasta was so light and refined, but still had a great texture! The Chia seeds add extra protein, calcium, and fiber to your meal! Remember, we want nutrient dense food! <br />
<br />
So here we go! This is the recipe in the words of my Partner in crime!<br />
<br />
Sautee 3 cloves of garlic, a little onion, 2 tablespoons of lemon juice (better when its squeezed right out of the lemon), add about 2 tablespoons of capers and 2 tablespoons of the caper juice in the jar.<br />
<br />
Let this boil up a bit while you continuously stir.<br />
THEN, the fun part! .....Add those shrimp!<br />
<br />
Now, I don't really pay close attention to time because I think that each shrimp is different from the batch you cooked last week and so on.<br />
<br />
SO! After you add the shrimp to the pan with the capers, lemons, garlic etc. rotate the shrimp quite often and once they start becoming the light pink color you know you have about a little over a minute left. Finally, stir in a pinch of parmesan cheese and when you think the dish is done, plate the pasta and shrimp and add a little more parmesan cheese to the top!<br />
<br />
**Shrimp cook quickly and you want to make sure you don't over cook them... :)<br />
<br />
Feel free to add a little salt and pepper while cooking for some spice.<br />
<br />
ENJOY EVERYONE!<br />
<br />
<br />
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-39687696829285435142013-01-20T08:38:00.003-08:002013-01-20T08:38:13.269-08:00Go Green! Dark green veggies can be used everywhere to add multiplehealth benefits!Kale, Bok Choy, and spinach are some of my favorite veggies! Maybe you could call me Popeye, but these super foods have shown multiple benefits and making sure to fit them into your daily routine is crucial to prime health!<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7O0laGziVU69kWZOwIag9dXQR1fwpbBU-nTspF39OGSOt9AiYAK3g7xaFogIpGSxFKK4bf8_sVWp8orNi0R49CzmCa2hJGGTU5mgt4Q_FiFw1IDqjE8UOLGxtQbcd-88veq_Hq0aNHVqc/s640/blogger-image--793797078.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="286" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7O0laGziVU69kWZOwIag9dXQR1fwpbBU-nTspF39OGSOt9AiYAK3g7xaFogIpGSxFKK4bf8_sVWp8orNi0R49CzmCa2hJGGTU5mgt4Q_FiFw1IDqjE8UOLGxtQbcd-88veq_Hq0aNHVqc/s320/blogger-image--793797078.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Kale has so many amazing properties. It's very rich in Vit. K which is important for antioxidant activity, blood clotting, and bone health. Carotenoids and flavonoids are types of antioxidants that have many anti cancer properties, which this and many other dark green veggies have.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDcCfXaDMP2HbhyKcA7l0IHiHM_uk8H1R_Oorz7_mUjJTnWr71t0qrLEWlsDEmeAk3Vr6nPzHN_HhYYBl7X1sMt9RT4jhovA-fGr7OHLNDahRxHBYDw4_O_CEuTlK0FA0HRZ2C54QrcZgm/s640/blogger-image-1822026361.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="305" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDcCfXaDMP2HbhyKcA7l0IHiHM_uk8H1R_Oorz7_mUjJTnWr71t0qrLEWlsDEmeAk3Vr6nPzHN_HhYYBl7X1sMt9RT4jhovA-fGr7OHLNDahRxHBYDw4_O_CEuTlK0FA0HRZ2C54QrcZgm/s320/blogger-image-1822026361.jpg" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="text-align: start;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="text-align: start;">These phytonutrients have a great effect on the body, and if you swap in these foods and swap out some of your burgers, chicken (I love chicken but it does have some saturated fat) your cholesterol is sure to come down and your energy level is sure to increase!!</span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4UJCcItbA7zMDmcdQ40ayWVr5ZR_nMEz3ZFBdvX8_lC2Ev9qdxugpFnTf5bb4YMNjdKf6a0kj8VJuEW47VVVNpe9ioyXuGptfY-mLbtaCSK8FkbTAgzAVCguDnZa8QvInQxkj08s34PYY/s640/blogger-image-1962525772.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4UJCcItbA7zMDmcdQ40ayWVr5ZR_nMEz3ZFBdvX8_lC2Ev9qdxugpFnTf5bb4YMNjdKf6a0kj8VJuEW47VVVNpe9ioyXuGptfY-mLbtaCSK8FkbTAgzAVCguDnZa8QvInQxkj08s34PYY/s400/blogger-image-1962525772.jpg" width="300" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Try a smoothie!! Ok, I know it sounds gross but kale, banana, some protein powder, you have a great nutritious shake!! Adding an apple can give it some sweetness, coconut water can be a nice substitution for water or milk, play around!!! To start, try the green machine beverage. You won't be disappointed, and everyone who gave me an ugly look after pulling it out of the fridge, went out and bought it after one sip.<br />
<br />
<br />
<br />
Here is a great recipe for a Kale and banana smoothie! Afraid to make it yourself? heck out New Morning Market in Woodbury, CT and they will whip one up for you!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWbHk5Q5winrhKZ-DpFGCZTaCFKEAEtNVF0xvaOsmC5U9qr5IWRQ7sNM24gLiUoZlSm6VdZITynrPWsyY70ezIn-2fg6sZfVdqfQRIihsy9tnyhOZcExV68xMMtwnjtKCig3SPkyLd8LkW/s640/blogger-image--2019175546.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWbHk5Q5winrhKZ-DpFGCZTaCFKEAEtNVF0xvaOsmC5U9qr5IWRQ7sNM24gLiUoZlSm6VdZITynrPWsyY70ezIn-2fg6sZfVdqfQRIihsy9tnyhOZcExV68xMMtwnjtKCig3SPkyLd8LkW/s640/blogger-image--2019175546.jpg" width="480" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgJL_xG-3AfQqbUVGQ_V2NIOE3zIcI9QlrL8GaVqiOmKrnsavuqlo9KAG3AwBSfI0nGiq7vh6VvNc6Iv3P5gtfpoHZv1SSZ5LHEZlzlNMEN5_PSelepuKgxQiqg_cIr_M8f5VY5AKoVVyk/s640/blogger-image-1986930667.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgJL_xG-3AfQqbUVGQ_V2NIOE3zIcI9QlrL8GaVqiOmKrnsavuqlo9KAG3AwBSfI0nGiq7vh6VvNc6Iv3P5gtfpoHZv1SSZ5LHEZlzlNMEN5_PSelepuKgxQiqg_cIr_M8f5VY5AKoVVyk/s640/blogger-image-1986930667.jpg" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
This is right out of my fridge people!</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Stir frys are a great way to incorporate the veggies! Ever make your own Kale chips? Email me for some more tips and recipe ideas!<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-24411913237697800862013-01-20T08:01:00.001-08:002013-01-20T08:01:32.312-08:00I'm Back!Hey everyone! I hope that everyone had a great winter Holiday with their families and friends. It was an exciting time for me as I started a new job and my fiancé moved into my house. With learning how to balance all of these life changes, I needed some time to move slow and take a break from the blog, but now I am back and ready to help with new year resolutions, help with ideas and tips for food, show you how to properly exercise, and share my good news and excitement! <br/><br/><div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipCORk3c_qOMGX-5MnwmQT71taRgIXsm4yypAexxlDUooY8zRchhUSx2HMBnztMsjw0M_MZvpqSbn1Rq0xxS-BRwcwHHqLkGg7mFPiTixelHgPsvvI4bxnhtyxOkJl5sQgi5EGIDPzN1_M/s640/blogger-image-2013706189.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipCORk3c_qOMGX-5MnwmQT71taRgIXsm4yypAexxlDUooY8zRchhUSx2HMBnztMsjw0M_MZvpqSbn1Rq0xxS-BRwcwHHqLkGg7mFPiTixelHgPsvvI4bxnhtyxOkJl5sQgi5EGIDPzN1_M/s640/blogger-image-2013706189.jpg" /></a></div>Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-37575796700209799312012-11-29T06:52:00.003-08:002012-11-29T06:54:11.690-08:00Stay looking and feeling Youthful!!!<div style="text-align: center;">
Some great tips here on how to keep looking and feeling <span style="font-size: large;"><b>YOUTHFUL! </b></span> These are all daily routines that someone from a young age can start implementing all the way to late adulthood. Stay <u>sharp</u>, <u>beautiful</u>, and try some of these out!</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9eptYJmzPXl6t4xQR1HUzUHAbBMg78qhFBYkk7z0WBsJwjPKOS2zQfkwGklp8s86DWCYXxagZxykOe61Hd9q4q_o34ZBEuSj8N5PRfbtvBcGten2jybFQYOhpxDJdxQb9_youDV8scXCP/s1600/Anti_aging.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9eptYJmzPXl6t4xQR1HUzUHAbBMg78qhFBYkk7z0WBsJwjPKOS2zQfkwGklp8s86DWCYXxagZxykOe61Hd9q4q_o34ZBEuSj8N5PRfbtvBcGten2jybFQYOhpxDJdxQb9_youDV8scXCP/s1600/Anti_aging.jpg" height="640" width="494" /></a></div>
<div style="text-align: center;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-32592035948450470212012-11-12T09:36:00.001-08:002012-11-12T09:37:26.593-08:00What can I do for your Business???!!! Here's what!<div style="text-align: center;">
<span style="font-size: large;"><u>Beautiful Flower Swatches for Garden Designer Annabelle Haines</u></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: left;">
I had a great idea while gardening this summer with Annabelle, who serves over 30 clients in the New Cannan, Ridgefield, Greenwich and Western part of Connecticut. Interior Designers have color swatches, which enable them to start building ideas by putting colors together for different spaces. I thought that garden design is basically the same thing so why not create swatches for plants! By pulling out these business card sized photos, you can show your client how different shapes and colors work together, and also see what their taste is!</div>
<div style="text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2PYYLrDSuwLYgcUFDpGdpO8P7Nsi6CcCMgiRcm-4ZADEs6iTdJ6zCmEYKHLqAKLpqolYpvKhXxTcZ_-ugqyRB-etyyY6XmF_Q7anLMjUnKzOFhRtp_AjiND-QqNzpUvFZA3Kuol4_ZPta/s1600/flowercards.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2PYYLrDSuwLYgcUFDpGdpO8P7Nsi6CcCMgiRcm-4ZADEs6iTdJ6zCmEYKHLqAKLpqolYpvKhXxTcZ_-ugqyRB-etyyY6XmF_Q7anLMjUnKzOFhRtp_AjiND-QqNzpUvFZA3Kuol4_ZPta/s400/flowercards.jpg" width="400" /></a></div>
<div style="text-align: left;">
<br /></div>
Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-2601704824387917392012-11-06T06:53:00.000-08:002012-11-06T06:53:04.542-08:00Come get a work out that will Blast your Core!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtxvT5CiqZ3r9p30K_voxeyzxcVU_-hdEmbnrVs2coXc0zH7_xEHztaSvWwxhoswFo0c22dVfvsLritJ_aVBKoxMqNaVwlHFU-o5vrp3lYpw_eHLVcSB7M2SGvO_knC4anzkuxCLg9THF0/s1600/DGM+Flyer2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtxvT5CiqZ3r9p30K_voxeyzxcVU_-hdEmbnrVs2coXc0zH7_xEHztaSvWwxhoswFo0c22dVfvsLritJ_aVBKoxMqNaVwlHFU-o5vrp3lYpw_eHLVcSB7M2SGvO_knC4anzkuxCLg9THF0/s1600/DGM+Flyer2.jpg" height="640" width="528" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-15943658054900014582012-11-06T06:35:00.004-08:002012-11-06T06:35:55.405-08:00An Amazing Hour on How to Change your Life!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3hhjavSv_-xl3AVnhKxH6QUetXNWxaRcBceb9ltXG45rHgpGv-OMJrjMBJnJ1tdrPjCdH4xjp_Utb0EqZN0jKVYrw1eurbXhb8lHuLZjOQ0Wva8RKvXu69cJxFQD2fc9tNx_fpoBxNzQ3/s1600/F+DGM+Flyer1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3hhjavSv_-xl3AVnhKxH6QUetXNWxaRcBceb9ltXG45rHgpGv-OMJrjMBJnJ1tdrPjCdH4xjp_Utb0EqZN0jKVYrw1eurbXhb8lHuLZjOQ0Wva8RKvXu69cJxFQD2fc9tNx_fpoBxNzQ3/s1600/F+DGM+Flyer1.jpg" height="640" width="531" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0tag:blogger.com,1999:blog-2942458763635521102.post-91850155610868722372012-11-06T06:01:00.002-08:002012-11-06T06:01:24.424-08:00Banana Crazy!!! Eat your bananas!
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div class="MsoNormal">
<span style="background: white; color: #333333; font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";">Played
some great squash today with </span><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><a href="http://www.facebook.com/pedro.floresjoya"><span style="background: white; color: #3b5998; text-decoration: none; text-underline: none;">Pedro Floresjoya</span></a><span style="background: white; color: #333333;">, excited to box this friday and learn
how to use his SBR system! Closet doors came in today! </span><a href="http://www.facebook.com/brittany.ruggles"><span style="background: white; color: #3b5998; text-decoration: none; text-underline: none;">Brittany Nicole</span></a><span style="background: white; color: #333333;"> and my apartment is coming
together! Hope everyone is having a great day! </span><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><span style="background: white; color: #333333;"><br /></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlbndwtGdEzj7-hrXHlYgn3TiFU8tgkeN1BhcN2Js8otI7uNkFF1gyG6yEF7HW7Gv0pWrgvIQDDdgl1bDaBPnhDnIg7DFravFjcvZpUbcB5ZJM7_XX65Hqdv422l8qFbysOy1wi47ERY7D/s1600/bananas.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlbndwtGdEzj7-hrXHlYgn3TiFU8tgkeN1BhcN2Js8otI7uNkFF1gyG6yEF7HW7Gv0pWrgvIQDDdgl1bDaBPnhDnIg7DFravFjcvZpUbcB5ZJM7_XX65Hqdv422l8qFbysOy1wi47ERY7D/s1600/bananas.jpeg" height="250" width="320" /></a></div>
<div class="MsoNormal">
<span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><span style="background: white; color: #333333;"><br /></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="background: white; color: #333333; font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";">A
little wisdom for the day, Bananas are sooo good for you! They reverse the
effects of high sodium in your diet, they also help muscles recover by
inhibiting and managing the lactate build up in the muscles! They boost
seratonin levels to make you happier, and the sugar can restore muscle
glycogen! Eat up people! Put them in your cereal in the morning or on top of
toast with peanut butter! Pair them with oatmeal or just enjoy them by
themselves during the day!</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="background: white; color: #333333; font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiiQD5tAfxiu6sigcnY1phx5qVcrnfaZj0eRQMxdGSh88rYdgpspqyVsdlK6nT657-byHhSiMkewhYuXsb8WDuVInUK6n82AWgd7PX7-GY8eQe-XrRrEQA95CNxX9DxPj9U-7g0nTFT7c6/s1600/2644357352.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiiQD5tAfxiu6sigcnY1phx5qVcrnfaZj0eRQMxdGSh88rYdgpspqyVsdlK6nT657-byHhSiMkewhYuXsb8WDuVInUK6n82AWgd7PX7-GY8eQe-XrRrEQA95CNxX9DxPj9U-7g0nTFT7c6/s1600/2644357352.jpeg" height="320" width="213" /></a></div>
<div class="MsoNormal">
<span style="background: white; color: #333333; font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><br /></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: 'Times New Roman'; font-size: 14pt;">This looks delicious!
now the recipe is for banana pudding, but why not make your own creation
that looks just as delicious!!! I would take Fage greek yogurt, a little
agave nectar (I love the agave that is flavored blueberry) add some diced
bananas, maybe some granola, and a little almond butter or peanut butter!
Wow...I think I might go whip this up right now.</span><span style="font-family: "Times New Roman"; font-size: 14.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<!--EndFragment-->Anonymoushttp://www.blogger.com/profile/12264355727442877951noreply@blogger.com0