Monday, March 26, 2012

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

Monday, March 19, 2012

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. 

Monday, March 12, 2012

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

Monday, March 5, 2012

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

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