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Lemon Water Benefits

Lemon Water Benefits

1. Helps increase your metabolism
2. Acts as a liver tonic
3. Improves skin quality and tone
4. Works as a natural diuretic
5. Helps dissolve gallstones
6. Relieves nausea
7. Relieves constipation
8. Is a digestive aid
9. Alkalizes the body
10. Improves immunity
11. Helps shed toxins from the body
12. Breaks down phlegm

Let's Get Healthy,

Coach TIA 

70.3 Ironman Accountability Week 12

70.3 Ironman Accountability 

Week 12

WK 12
Su: REST DAY 
M: S & R :45 Z2 (at :10, insert 5 min Z4) 
T: Trans: 0:45 Z2 (QC) & R0:15 Z2 
W: S B1:00 Z1(at :15, in 5 min Z4)
R: R 1:00 Z2 (at :45, insert 5 min Z4) 
F: (S) &   2:00 Z2   
S: R 1:00 Z1 to Z2 
Total Hrs: 8:45

S 2  hrs 3.45 R 3 

What I did: 

I did all the training but 1swim =-( so disappointed! 

I could have done the swim but I chose to do a different day and it back fired. Long story short I didn't get the swim in.
NO EXCUSES! 

70.3 Ironman Accountability Week 11

70.3 Ironman Accountability 

Week 11

WK 11 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog) 
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin) 
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog) 
F: (S) & C 2:30 Z2 
S: R 1:15 Z1 to Z2 
Total Hrs: 9:45

S 2  hrs C 4:15hrs R 3:30 hrs

(S) optional

What I did: 100%

Just like always I had to switch things around but I got it all in. 
I am going to put my ab workouts back in, 2 - 3 times a week. 

Keep Going

70.3 Ironman Accountability Week 10

70.3 Ironman Accountability 

Week 10

WK 10
Su: REST DAY
M: S &R 1:00 Z2 
T:  B Trans: 0:45 Z2 (QC) &R 0:30 Z2 
W: S &B 1:15 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 3:00 Z2
S:  R 1:30 Z1 to Z2 
S2-hrs B5-hrs R4-hrs 
Totals 11-hrs 


What I did: 

Ironman Training Weeks 11-23

            Build Phase: Weeks 11-23 

WK 11 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 5x1 min PU @1 min jog) 
T: Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :15, in 5x1 min PU @1 min spin) 
R: R 1:00 Z2 (at :45, in 5x1 min PU @1 min jog) 
F: (S) & C 2:00 Z2 
S: R 1:15 Z1 to Z2 
Total Hrs: 9:15

S 2  hrs C 3:45hrs R 3:30 hrs

This is My Run

Clean Version of Panera's French Onion Soup

Clean Version of Panera's French Onion Soup

One of my favorite meals is soup! However, I am a soup 

snob. It must be yummy and NOT out of a can. 

1 stick Butter, salted, 1 stick

 2 very large or 4 small Onions, raw,

3 cups Beef Broth Condensed Soup, 

4 cup Organic 99% Fat Free Chicken Broth, 

1/8 cup Whole Wheat Flour

70.3 Ironman Accountability Week 9

70.3 Ironman Accountability 

Week 9

WK 9
Su: 
M: S & R 1:00 Z2 
T:  B Trans: 0:30 Z2 (QC)& R 0:15 Z2 
W: S & B 1:00 Z1 (100+ RPM)
R:  R 1:00 Z2 
F:  B 2:45 Z2
S:  R 1:15 Z1 to Z2 
Totals 10 -hrs
S2 -hrs B4:30-hrs R3:30-hrs 

What I did: 100%+
As usual I had to switch things around. 
It was our 16th