Well... Foot is 100% and wouldn't you know it... uping my Opc3 antioxidant through out the day kicked whatever I had to the curb. Finally got out for a 5 mile run! (in 42mins!) Yeah!! Not too shabby... ;)

Had my Isotonix cocktail in the morning and a protein shake for breakfast. Just had a sandwich and some olives for lunch and I'm trying to hydrate better. Dinner will be something simple like hot dogs... so I am probably just going to try to stick to a big salad instead. I am probably going to need some trail mix after I get home from our health seminar in Highwood. =D

If you logged on to see some helpful information... feel free to scroll down... today is another tight schedule kind of day.

Keep striving to be the best that you can be, to be the strongest that you can be and the healthiest that you can be!! Happy Thursday!

Day three of being down for the count... but finally feel more like myself!! No work out yet... couldn't bring myself to Push through it. :( But tomorrow is a new day and I am grateful for all that I WAS able to get done today! :)

Only one meal so far and it was a little 6 in sub from subway... really have to start fueling better to get back into the working out and running!! Haven't even been hydrating well either... BUT I did bump up my Opc3 intake to '3 capfuls today' and I AM feeling better. I think tomorrow I will also take my initial cocktail in the morning like today and then the additional 2 capfuls after lunch.

Now... I did promise some helpful do dads... so here are a few truths to live by:

1) You need to try to get 8 servings of 8oz of water in a day. Your body NEEDS that. And if you work out... you should be taking in at least an additional 4 oz per 20min of working out!! Keep that in mind during this warmer weather folks. ;)

2) Research suggests that berries not only play a role in cardiovascular health and could help prevent some cancers, but they're good for your brain too.

According to studies, eating deeply colored berries like strawberries and blueberries helps activate brain cells that recycle toxic chemicals linked to age-related mental decline. Now that's something to think about!

3) Keep in mind that along with sweet potatoes and blueberries... small red beans have the highest levels of antioxidants!! According to research published in the Journal of Agricultural and Food Chemistry, this humble legume contains eight different antioxidant compounds called flavonoids and has twice the antioxidant capacity of wild blueberries. In fact, according to the research, many varieties of beans- including black, pinto and kidney- are antioxidant powerhouses!

P.S.

A British study suggests that mental function may start declining as early as age 45...

Thanks Healthy Living Magazine...

I still have 34 mins... not missing the blogging ToDaY!! ;)

I've felt real crappy again... ran a temp all day... had the chills... and a great big head ache...

Needless to say, NO work out again, but I did some laundry, washed a whole lot a' dishes and did my running around with the kids... (I was more productive than yesterday... and still on just two meals) :( Need to create change already! THIS is dragging...

Tomorrow, we push through to get back to who I am and what I do...

Have a great night bloggers and make tomorrow the start of an amazing end to your week!

For now, here are the last two great exercise ideas that are not only simple but effective:

7. Slow-count biceps curl (Works: front of arms)

What you need: dumbbells, 5 to 10 pounds, depending on strength

How to do it: Stand with feet hip width apart, holding dumbbells with arms straight down at your sides. Rotate your right hand so palm faces forward, bending your elbow and bringing the weight up towards your right shoulder using a 3-second count; pause and use a 10-second count to slowly return the weight to the starting position. Repeat on each side for 10 to 12 reps.

Why you need it: The slow downward movement recruits a greater number of muscle fibers, says Volkmer. "It gives you strength for carrying groceries and kids."

8. Close-grip push-up (Works: backs of arms and chest)

What you need: no equipment

How to do it: Get into a push-up position (either on your knees or up on the balls of your feet) with your hands in a triangle position with thumbs and forefingers touching. Lower yourself by bending your elbows until upper arm is parallel to the floor; slowly push back up and repeat 12 to 15 times. (This may also be done against a countertop or wall.)

Why you need it: The American Council on Exercise ranks this move as the "gold standard" for triceps exercises , reporting the greatest muscle activity among all triceps exercises. "In everyday life, strong triceps help you pull open heavy doors and get up out of a chair," says Volkmer.

THE NEXT FEW DAYS WILL HAVE VERY HELPFUL INFO!!! SO KEEP VISITING YOUR "CHANGE FOR LIFE" BLOG!! =)

So... yes... I missed blogging yesterday... :( Sorry folks, it simply could not be helped. It was a BIG time family day!!! :)

Now... today I woke up feeling kinda' sick and with a bum foot. (I dropped a two liter of pop on the top of my arch and bruised the bones... :'( ) But it IS getting better... Just no work out today.

Took my Isotonix cocktail and have slept on and off with some chills... breakfast was the last of my latest friendship loaf with a tiny glass of fat free milk. And lunch will have to be extra light... Lol... as well as dinner... o_O

But tell me, are you all pushing through this Monday slump?! Remember lovely ladies that took on the 4 week challenge; today is the 4th and we only have to stay strong up until the 18th for THIS challenge!!! (THAT'S TWO more weeks!!) Give it all you've got... prove to yourself that 'when' you put your mind to it, you can accomplish great things!!

Have an amazing day beautiful people!!! And here are a few more of those 'great' exercise ideas that keep it simple but give you results:

5. Shoulder stabilizers (Works: rotator cuff)

What you need: light resistance tubing with a handle on one end

How to do it: Stand with your left side towards the door hinge to which you have attached the tubing. With your right arm bent at a 45-degree angle next to your side (your elbow is at your hip and your forearm is parallel to the ground in a handshake), grasp the handle of the tubing with your right hand and rotate your arm at the elbow, pulling the tubing out towards the right side (without pulling your upper arm away from your body), keeping your arm bent, like a door opening on a hinge.

Next, stand with your right side towards the door hinge. With your right arm bent at a 45-degree angle next to your side, grasp the handle of the tubing with your right hand and rotate your arm at the elbow, pulling the handle in towards the center of your body. Repeat 12 times on each side.

Why you need it: This helps strengthen the rotator cuffs—the muscles that keep your shoulders in their sockets, which often tear with age. People over the age of 60 experience rotator cuff injuries more than any other age group, according to the Mayo Clinic.

Published May 2012, Prevention

Updated May 2012

6. Jackknife (Works: core, chest, shoulders, abs)

What you need: an inflatable fitness ball, 55 to 65 cm

How to do it: Kneel in front of the ball and roll out over top of it, walking on your hands, until you're in a push-up position with the ball under the shins/ankles. Keep your body straight, back flat and abs engaged. Squeeze your abs and lift your hips up towards the ceiling, rolling your feet onto the top of the ball; keep your legs straight. You’ll be in an inverted V shape. Slowly return to starting position and repeat for 10 to 15 reps.

Why you need it: This move works the entire body, strengthening the abs, obliques, core, back, and hips, and is also cardiovascular, says Volkmer.

Published May 2012, Prevention

Updated May 2012