The Essence Of Running

runwithyourheart“People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But don’t think that’s the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest. If you’re going to while away the years, it’s far better to live them with clear goals and fully alive then in a fog, and I believe running helps you to do that. Exerting yourself to the fullest within your individual limits: that’s the essence of running, and a metaphor for life — and for me, for writing as whole. I believe many runners would agree”

 Haruki MurakamiWhat I Talk About When I Talk About Running


Avocado Toast, Fried Sweet Potatoes, & Cucumber Apple Salad

I had avocado toast with eggs this evening for dinner and it was delicious. I’m always looking for ways to increase the nutrient value of my food and used mainly organic ingredients. I found a great organic bread with flax seeds for the avocado toast. This was a quick and easy meal that I paired with apple and cucumber salad and organic hash browns. (I used olive oil to pan fry the potatoes instead of butter)

Main Dish:




1.Cucumber and Apple Salad

2. Fried Sweet Potato

Flex Friday Workout & Fuel


It’s a beautiful, sunny day and I just finished my Interval Barbell class. So nice to be back to my normal routine of teaching after a six-week hiatus. Although it’s nice to take a break to help prevent burnout, I miss the positive energy, the music, and most of all the class members. Here’s today’s class: Warm-up 7 to 10 minutes run

Pushups-  20 Reps/ 3 Sets


Chest Press – 20 Reps/ 3 Sets


Mountain Climbers – 20 Reps/ 3 Sets followed by Plank (One Minute)



Clean & Press – 10 Reps/ 3 Sets


Barbell Biceps – 20 Reps/ 3 Sets



Tricep Dip – 20 Reps/ 3 Sets (Weight plate optional)



Plank Jacks – 20 Reps/ 3 Sets



Final stretch and recovery fuel

Take a look at these great post workout snack ideas


Important Signs Of Low Magnesium Levels

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Magnesium is a vital mineral that assists in over 300 biochemical reactions in the body such as muscle and nerve function, protein synthesis, blood glucose regulation, and blood pressure control.  Additionally it is utilized for energy production, muscle contraction,  and helps regulate heart rhythm. New research points to an increasing insufficiency of this mineral in our diets today and can lead to symptoms such as:

  1. Brain fog
  2. Insomnia
  3. Tingling and Numbness
  4. Muscle twitching/ cramping
  5. Headache/Migraines
  6. Heart arrhythmias
  7. Fatigue
  8. Mood disorders


Dr Jockers, reports in the 10 Signs Of Magnesium Deficiency  that-

According to American neurosurgeon Norman Shealy, MD, PhD, almost every known disease is associated with a magnesium deficiency. This may sound like a bold statement at first but it actually makes a lot of sense considering the number of roles it plays in the body. This also explains why there are such a diverse set of symptoms that occur when you are not getting enough of it.

Try to ensure you get magnesium in your diet.  Good sources of magnesium rich foods include:

Almonds, cashews, peanut butter, spinach, avocado, yogurt, black beans, bananas, kidney beans, salmon, rice, and potatoes.


If you suspect you have symptoms of inadequate magnesium levels, make sure to check with your physician to be tested.

NIH -National Institute of Health states current guidelines as follows

Table 1 lists the current RDAs for magnesium [1]. For infants from birth to 12 months, the FNB established an AI for magnesium that is equivalent to the mean intake of magnesium in healthy, breastfed infants, with added solid foods for ages 7–12 months.

Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1]
Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

If you determine you need to supplement make sure you pick a product that meets purity standards.  Look for the USP symbol that means the product was evaluated and meets standards of consistency, potency, purity, quality, and performance.  To verify your supplement, you can visit verfication services 

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The NIH (National Institutes Of Health) reports that the form of magnesium you take is important in regards to it’s effectiveness.

Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate

Boost Workout Results With BCAAs

BCAA’s (Branched Chain Amino Acids) are three of the nine essential amino acids including leucine, isoleucine and valine. The essential amino acids can’t be made by the body and therefore must be acquired through the diet. Research studies report that BCAA’s help to promote muscle growth, aids in recovery and reduces muscle soreness.


Per Dr. Mercola, What Are The Best Food Sources Of BCAA’s

BCAAs are found in a number of healthy protein-rich foods, including organic grass-fed beef, wild Alaskan salmon, pastured egg yolks, raw grass-fed cheese, quinoa, pumpkin seeds and nuts. One of the best sources, however, is whey protein concentrate, which has one of the highest concentrations of leucine.

The typical requirement for leucine is 1 to 3 grams daily. However, to optimize its anabolic pathway for muscle growth and repair, you need as much as 8 to 16 grams of leucine daily. One 3-ounce serving of whey protein has 8 grams of leucine (compared to just 1.6 grams in salmon or 1.4 grams in egg yolk).

This likely explains why whey protein concentrate has been found to stimulate muscle protein synthesis and has been called the ideal fitness food when consumed just before or after a workout.

Try to get your BCAAs from your daily diet by incorporating salmon, grass-fed cheese, pumpkin seeds, pastured eggs and nuts if possible.

However, consider using a whey protein concentrate if you are short on time or on the go. This can be a convenient way to add BCAAs to shakes, oatmeal, and yogurt for post workout snacks and meals.

beverage blur close up drink
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Make sure when selecting your whey protein to look for a pure, high, quality product. Many protein powders can contain high levels of lead, arsenic and toxic ingredients. Check the product on the Clean Label Project website:

Inform Consumers

  • Use state of the art laboratory testing to expose the best and worst performers through our 5-star rating system
  • Provide certification and on-package seal of approval so consumers can see past flashy marketing
  • Create an online marketplace for consumers to buy the highest performing products

Last Killer Workout Of 2018

This will be my last workout I’ll be teaching for 2018.  How can I make it different than all the other workouts this year?  I love to combine body weight, cardio intervals, and weight training into all my classes.  So hear we go:

Make sure to warm up for 7- 8 minutes.  Complete circuit 3-4 times.  Take water breaks as needed and finish with final stretch.  ENJOY!


  1.  Bear Crawl Push-up (12 reps)


2.  Wall Sit With Bicep Curl (12 reps)


3.  Alternating DB Reverse Lunge With Burpee (12 reps)


4.  Burpee Wood Chop Tricep Extension (12 reps)


5.  DB Clean And Press Row Combo (12 reps)


6.  Standing DB Alternating Knee Crunches (12 reps)


7.  Plank Jack Push Up (12 reps)


8.  Mountain Climber To Side Plank (12 reps)

Ten Minutes A Day To Improve Your Health

Ten minutes To better health:

  • 1 minute of pushups


  • 1 minute of mountain climbers



  • 1 minute of plank


  • 1 minute of sun salutations

  • 1 minute- deep breathing with a focus on quieting the mind and slowing your breath

Repeat X2

Easy Homemade Bone Broth

Organic bone broth for the week. This soup reduces inflammation, and is loaded with vital nutrients to support weight loss.

Pkg of Organic chicken legs
Carton of Organic chicken broth

Two handfuls of Organic raw spinach

Sliced fresh avocado

2 tablespoons of apple cider vinegar

Cook in crock pot 6 to 7 hrs

Thursday WOD

Workout Of The Day


Pull ups:  Unassisted 4 sets of 5


Cable Glute Work  4 sets of 10 reps each exercise – Strap around ankle at cable machine


Bicep Shoulder Press-  4 sets of 10 reps Bicep curl with shoulder press

Leg Press- 4 sets of 10 reps- seated leg press with narrow foot placement

Lateral Raise- 4 sets of 10 reps -machine side raise

Plank one minute/ 10 mountain Climbers (3 sets)

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Why Are We Sick Podcast

Great podcast that explains the root of our healthcare issues; treating symptoms and side effects with drugs rather than treating the cause of the illness.  Regardless of whether you are spiritual or religious, this is well worth your time. Less than 30 minutes.