Whatever There are No Tricks

7 Day Cleanse

Hello Top Body - Fitness followers!

I have attached a short cleanse that is claimed to be wrote by a doctor. 

I could not find the origin of it. 

I thought I'd share it with you because it is healthy and doable.

 It is only a week and it acts like a cleans. 

70.3 Ironman Accountability Week 20

70.3 Ironman Accountability 

Week 20

WK 20

Su: REST DAY   
M: S & R 1:00 Z2 (at :10, in 5x1 min easy PU @ 1min jog)   
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z1(at :15, in 5x1 min easy PU@ 1min spin) 
R: R :40 Z1 (at :10, in 5x1 min easy PU @ 1min) 
F: C:15 Z1 - easy Bike safety Check & R 0:20 Z1 - easy PU 
S: Race Olymipic Distance Race 
Total Hrs: 7.45(+R)

S 2 (+R) C 4 (+ Race) R 2.15 (+ Race) 

What I did: 

Answering Email Questions 5/9/12

Email Question 
Hello there, I hope all is well with you all and I really hope all is going well with your son! I have another health question for you. My daughter is a huge athlete. She is currently in the rowing season and it is very physically demanding. She is trying to add more protein to her diet, especially for lunch and school. She takes her lunch every day and one of her best friends is very allergic to peanuts and can not be around peanut products. Norma does not care for lunch meats and is big on hot foods should be hot and cold foods should be cold. I am trying to find something she can take in place of a peanut butter sandwich that will still give her the protein she is looking for. Any ideas?




Response:

70.3 Ironman Accountability Week 19

70.3 Ironman Accountability 

Week 19

WK 19 
Su: REST DAY   
M:S& R 1:00 Z1 to Z2 
T: RTrans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S& C 1:00 Z2 
R: R 1:00 Z2 
F: (S) & C 2:00 Z2 
S: R 1:30 Z1 to Z2 
Total Hrs: 12

S 2  hrs C 3.45  R 3.45 

What I did: 


only @

70.3 Ironman Accountability Week 18

70.3 Ironman Accountability 

Week 18

WK 18 

Su:  REST DAY  
M: S & R 1:00 Z2 (at :10, in 4x4.5 min Z4 @ 1.5 min jog)   
T: C Trans: 0:45 Z2 (QC) & R 0:15 Z2 
W: S & C 1:00 Z2(at :10, in 8x4 min Z4 @ 2 min spin) 
R: R 1:00 Z2 (at :45, in 10 min Z4) 
F: (S) & C 2:00 Z2  (insert 5 min Z4)  
S: R 2:00 Z1 to Z2 
Total Hrs: 9

 S 3  hrs C 3.45 R 3.15  

What I did: 


100% 

Bootie Workout

3 Day Booty and Leg Workout workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 

Weeks 1 -2 no weights 15 reps 2 sets 

Weeks 3 -4 add weight 12 reps 3 sets

Weeks 5 - 6 add 5% more weight 10 reps 3 sets

Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday

Dead lifts

Butt lifts with 

70.3 Ironman Accountability Week 17

70.3 Ironman Accountability 

Week 17

WK 17 
Su: REST DAY 
M: S & R 1:00 Z2 (at :10, in 3x6 min Z4 @ 2 min jog) 
T: CTrans: 0:45 Z2 (QC) & R 0:30 Z2 
W: S & C 1:00 Z2(at :15, in 6x5 min Z4 @ 3 min spin) 
R: R 1:15 Z2 (at :45, in 10 min Z4) 
F: (S) & C 2:00 Z2  (insert 5 min Z4)  
S: R 1:15 Z1 to Z2 
Total Hrs: 9:15

S 2  hrs C 3:45R 3.3 

What I did: 90%

I only did 1 swim this week. We slept in one day because

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