DYnamic Day for me!

 Oh yes! This little picture TOTALLY SPEAKS VOLUMES of what it takes to have these IMPORTANT things. I have all of them, and I thank GOD for giving me the WILL, COURAGE, DISCIPLINE and my LIFE.  Ok, so maybe my nerves aren't THAT calm, for the most part, if I got my workout or run in that day, I am CALM! GOT IT!?!?
In my trusty journal for today, I weighed in at 111.2 lbs, and I had a 3.5 mile run logged for my 1/2 marathon training. I did this indoors, well, because.. I didn't want to run alone outside without my side kick! 


I DID have a KICK ASS RUN! I can't explain this feeling in my legs.... It's almost like when the hulk is a normal guy, and then all of the sudden his muscles start BURSTING out of his clothes and his BIG GREEN MUSCULAR BODY is bursting at the seams... My legs feel so jacked, so tight so strong and fast, I can hardly stop thinking about it. 


DYNAMO DYNAMICS! Oh ps. If you aren't taking the time to warm up your body before you run run run, you are going to EVENTUALLY injure yourself. Take a GOOD 10-15 minutes to really get your body warmed up so your run and many more are successful!

• Lateral kicks/ forward kicks
• Worlds greatest stretch
• downward dog with a crunch and kick back
• scorpions
• calf stretch
• angels

Here is my run:
Started with my 3.5 walk for 2 minutes, adjusted my PODCAST and just mentally prepped myself for the next 3.5 miles.
*6.0 for a nice start, loosen up my body, feel my form and my stride, inhale and exhale. Once I started to loosed up, I amped it up to 6.1 and even that felt slow. Before I knew it, I was running at 6.7, 7.0 OH SHIT, THE FIT GREEN GODDESS IS TAKING OFF... Hitting 8.2 running like a bat outta hell... 
I hit 3.5 miles in 32:43! SHE SCORES! I was NOT breathing heavy at all, and actually could have kept going except I have to run tomorrow too. 
I can sympathize with Liz Brody my girl, because While we may bust our asses, run like no other...eventually your heart becomes so conditioned that you stop burning so many calories! Frustrating, but at the same time, think about how far you have come. This is something I have to tell myself. Like today, I ran HARD, I ran my little heart out, yet I only burned 319 calories, when back in the day running 3.5 miles I would burn 350. I guess we will have to do things like add more hills, throw in some more sprints, and while I NOR LIZ are overweight and need to lose weight, some of you do...and if your lifestyle permits, why not do a few double sessions a week? 


Hopped off the treadmill, jotted down my stats in the trusty journal and wiped off the sweat! Time to do some chest back and abs....
Workout:
Circuit 1- 2 sets

• Push ups (on knuckles) -10 

2nd set was done with feet on a bench knuckles on ground.

• wide grip pull up- 10 

2nd set was close grip pull ups

• Lateral plyo push up- 10 each side
• renegade row (15 lb. dbells)- 16

Circuit 2- 2 sets

• low cable seated row- 2 hands- 25lbs 15 reps
• unilateral dbell chest press-20lb. dbell- 15 reps
• Hi rope face pull- 30lbs- 15 reps
• band fly- hot pink resistance band- 15 reps

Abs:

• Scissor twist- 10 
• Stiff leg windshield wipers- 16
• X- Plank Crunch-8 each side
• crunch with 1 knee bent and a twist at the top- 10 each side
• Suit cases- 20 reps
• toe touches- 20 reps

Out of nowhere, the past 5 days I have been sneezing, sniffling and I have a headache! I know I am not alone... I don't have a cough, sore throat or fever..SO WHAT THE HECK am I allergic to??? Grrrr. 

Going to Lay down, sip some tea and CHILL OUT! Have a great night, count your blessings and smile. 

XO