Saturday, September 10, 2016

Fall Half Marathon Training: Week 1

Hello and happy Sunday, friends!!

Ok, so my first week of half marathon training was kind of weird. It was great because I exercised a ton more than I usually do, but I didn’t do all that much running. *sigh* I planned to run on Thursday, but I had way too much work to do, so it just never happened. I figured I could run on Saturday morning, but then Mal wasn’t available, and Qman definitely had some energy to burn, so sitting in the jogging stroller just wasn’t an option. Long story short, I ended up at CrossFit on Saturday morning (because they have childcare). I figured a 20-minute AMRAP was better than nothing, right? Plus, it was a special 9/11 workout, so I thought it was a nice way to honor those who risked their lives on that day 15 years ago. Anyway, here’s a recap of last week’s workouts. Never forget 9/11/2001

SUNDAY: 8 miles

MONDAY: CrossFit – “The Seven”

the seven workout crossfit

This workout was horrible and easily one of the hardest I’ve ever done. I used #75 for the Thrusters, #135 for the Deadlifts, and #44 for the KB Swings. I can’t remember my time exactly, but I think it was pretty close to 40 minutes.

TUESDAY: Off

WEDNESDAY: KFIT

KFIT Bootcamp

Cardio + core day at KFIT! 🙂

THURSDAY: Off

FRIDAY: CrossFit

salt-shack-crossfit-workout

I liked this workout a lot. It was definitely a lung smoker. Finished in 13:49 Rx. (My T2B are getting there, but they slowed me down quite a bit. I was doing singles on the final round.)

SATURDAY: CrossFit

september-11th-crossfit-workout

This was definitely a fun workout, but I just didn’t have it in me to go all out. Maybe I was dragging after the previous day’s workout? I’m also battling some sinusitis (a side effect of Entyvio), so I’m a disgusting phlegm-bot right now. Anyway, I finished 5 + 17 Rx, which included a 60-second coughing fit. Ugh. But, hey, I’ll take sinusitis over a UC flare any day!!

DEALS ON WORKOUT GEAR

on sale fitness gear

 

Women’s Champion Absolute Racerback Workout Tank ($10) – You can’t beat $10!!

Women’s Joyride Hoodie ($62 <– 50% off!) – I own this hoodie in gray and love it. It’s soft and cozy and perfect for keeping warm before or after a workout. I also just love wearing it around the house. At $62 (and free shipping), it’s a great buy!

Nike Team Spirit (NFL Patriots) Women’s T-Shirt ($28) – I love this tee for football season!

Brooks Glycerin 13 ($80) – My favorite shoe at an awesome price!

AND…

 Get an EXTRA 20% off sale items at Athleta TODAY!!!

athleta-weekend-sale



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Sweet Potato Chili Fries

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Weekend Link Love – Edition 416

weekend_linklove in-lineWant to run your own Primal Kitchen Restaurant? Submit your info here. If you’re a match, you’ll get access to an exclusive informational webinar on September 8th.

Research of the Week

Flavonoids fight flu.

Hypertrophy in older men depends on the number of capillaries serving their muscles.

Probiotics are probably helpful for type 2 diabetics.

Vaping acutely increases aortic stiffness.

Your dog does understand you (fMRI warning.)

Manipulating the sequence of your food intake (eating protein and fat before carbs) improves glucose control.

Paleo is good for the heart.

If we think our meat was raised humanely, it tastes better.

New Primal Blueprint Podcasts

pb-podcast-banner-133

Episode 133: Dr. Eileen Laird: Dr. Eileen Laird is an expert on autoimmune disease who’s using the paleo diet to cure her own rheumatoid arthritis. She hangs out with Elle Russ to chat about some simple tweaks you can make to your diet, lifestyle, daily routine, and mindset to improve your immune health.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

An easy weight-loss hack: double your veggies and halve your starch.

Neither industrial grain-based nor industrial animal-based agriculture are sustainable.

Worried? Can’t stop your racing mind? Go for a hike.

How much alcohol should you have?

Media, Schmedia

Obesity rates are actually improving in some states.

I chatted with Outside Online about fasting.

Maybe you can’t just smile your way to happiness.

As rates of opioid overdose skyrocket, the DEA decides to ban the legal alternative with the most potential to curb opioid addiction and abuse.

The Zika virus story gets scarier.

I’m all for eating more collagen, but not like this.

Everything Else

Orange juice and soda sales are down.

VR spiders to treat arachnophobia.

What playgrounds looked like a hundred years ago.

Lucy (our distant hominid ancestor) may have died after falling from a tree.

Or not.

Evolution is ableist.

A new device promises to detect gluten.

Many fruits and vegetables have more protein than you think.

What’d those reindeer ever do to Thor?

Nice tumbling, Gene. So long.

Recipe Corner

Time Capsule

One year ago (Sep 4 – Sep 10)

Comment & Pic of the Week

Boner Broth

– Boner broth.

phc2_640x80

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Pre- and Post-Game Fuel for Kids

Stumped by the question of what to serve hungry young athletes before and after practices and games? Check out our hit list of energy-boosting, muscle-building, lip-smacking grub that will give them the nutrition their bodies need to stay at the top of their games.

Sports Nutrition Crash Course
Young athletes don’t have the same nutritional needs as elite athletes, but they do need the proper fuel to perform their best. Kids participating in middle school and high school sports often run to their games right after a day of classes, long after lunchtime, leaving them low on energy and pressed for time. For this reason breakfast is a must, lunch can’t be skipped, and a snack leading up to an afternoon sporting event is a really good idea. Before exercising, easily digestible carbs are the best types of snacks – no one needs a bellyache on the field or court. Post-exercise eating is all about recovery of energy stores and repair of tired and worn-out muscles. Here the goal is to replenish with protein, carbs and fluid.

Before
If the window of opportunity before activity is small (as it often is), opt for foods that can be quickly digested and turned into fuel. Smart picks include small bananas or slices of juicy watermelon and granola bars with a modest amount of protein (5 to 10 grams is plenty). If the weather is chilly, sip chicken noodle soup to get both fuel and fluids.

Recipes to try:
Granola Bars
Pumpkin Seed Dried Cherry Trail Mix
Simple Chicken Soup

After
Instead of doughnut holes and brownies, give tired athletes food that will help prepare them for upcoming workouts. Pass out chilled boxes of chocolate milk — it comes complete with protein, fluid, carbs, and essential vitamins, minerals and electrolytes. For something more substantial, pack homemade protein bars, antioxidant-rich smoothies or a tray of sandwiches.

Recipes to try:
Banana-Chocolate Protein Bar
Blueberry Blast Smoothie
Creamy Hummus and Smoked Turkey Sandwich

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.



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