Saturday, May 26, 2012

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. 


Wednesday, May 23, 2012

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: 







Monday, May 14, 2012

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 @


Friday, May 11, 2012

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% 








Saturday, May 5, 2012

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 



Wednesday, May 2, 2012

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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