The race goes not to the swift, but to those who keep running !
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Friday, January 27, 2012
Monday, January 23, 2012
Friday, January 20, 2012
Say hello to mechanically separated chicken. It’s what all fast-food chicken is made – things like
Basically, the entire chicken is smashed and pressed through a sieve — bones, eyes, guts, and
There’s more: because it’s crawling with bacteria, it will be washed with ammonia, soaked in it,
weirdly pink, it will be dyed with artificial color.
Think about that next time you pull through the drive thru or feed your kids fast food ;)
Thursday, January 19, 2012
Thanks for the kind words, checks in the mail
Also thanks to the rest of you too!
Lily you are a rock. I take Vita d too!
Brian way to bring it, ditch the poison!
Cynthia love the comebacks , you've GOT THIS!!
Lets see pics girl!
Karen try a 24 hour fast I intend to start one Friday night!
wager hmm you name it!
My diet is good, need new recipes....
Ran 6 miles on Monday it was awesome!
I did a nice round of CST on Tuesday
then I walked 4 outside yesterday and
I ran 5 last night 20 degrees, heat wave!!
Tonight Back & Biceps
Tomorrow run 5
Sat Kick class
Sun Pub run - 4 bars, then Patriots game (going to Super Bowl again?)
Oh boy , i don't want to drink too much, but it should be fun!
Have a good week all!
From Come One Come All, by Lee Svitak Dean
Freshly cracked pepper (tricolor peppercorns look particularly nice)
Tuesday, January 17, 2012
Monday Jan 16, 2012
Back on track after a poor nutritional weekend...
I ate clean, had lunch and a Vi shake & Neuro at 1pm , Worked out semi fasted at 6:30 pm and then a big MEAL!
For more information on Vi shakes go to http://xmike.bodybyVi.com
Workout included warm up and nice 6 mile run in 63 minutes( not great but not bad)
then stretch sit-ups and dinner
off to bed!
January 14-15, 2012
Took off due to exhaustion and cold outside temps. I worked out 13 days in a row and I was tired.
Also we had company it was perfect time to be lazy and eat bad ( not good!!)
Here is picture representing the start of this challenge, I am not happy with the gut!
Day 12 Legs & back, Friday Jan 13.
Can you stand on one leg for 45 seconds?
Great workout check out my review!
Thursday, January 12, 2012
90 Day Challenge
Okay MOF update
I need a rest day, can't do it!
I am doing great with the IF. I am going to start counting to a tee, I was eating too much after the workouts BAD!!, I fast from 9pm until 1 pm 16 hours no food just water and coffee.
I get a Cappuccino no sugar here at work(an hour or two before I break the fast) and that helps. I was talking to Frank Sabio(sp?)( the amazing dude who got us on this)on google plus he is pretty cool , he was giving me pointers on my cycle; Fast 9 pm to 1pm, eat 500 calories,then have 10mg of Lucene at 5 pm, go home and work out at 6 pm, eat and start over. He recommends that we try the 24 hour fats on week-ends ( I guess) that really kicks the fat burning in. Have you read Eat stop Eat yet ? I am reading it now and he( the writer) explains all this stuff.
The hardest part is to make the food, lower you sugars and carbs and eat the good fats
(Omega 3's)and you should be good. It all about portion control and a good balance BB recommends
40 30 20( Protein,Carbs,Fats).I like chicken on the grill, i use jerk rubs and healthy marinades.
If you get oven bags, you can bake it in the oven with Premixed marinades( Frenches just add water).
I am on fire, I lifted harder than ever in my Life last night( Back & Biceps & ab ripper X) I was dizzy afterwards, then ate the big meal to replenish glycogen and aid in recovery.
The night before I ran 5 miles in 49 minutes and I sang to my Ipod the whole darn way Sorry Marlborough!
Can you spin ( on a spin bike) that is a good cardio workout!
Mark Sisson recommends just walking (4-5 miles) it works. I still get out for at least two on lunch during the winter once or twice per week!
Tonight 5 more miles running, goal this week 23 miles running( plus another 15 walking?
Marlborough Look out X MIke is coming out!!!
Wednesday, January 11, 2012
For me anything under 10 minutes per mile is good
I am happy as I bought my first pair of size 32 slacks in 15 years
It is great to lose the waist! Ha!
Okay off to home to CRUSH P90x Back & Biceps and AB ripper X.
Then it is time for Vi shake with Protein( added) and off to bed
Tuesday, January 10, 2012
Okay yesterday Monday was day 8
Day - walk 4
Night Strength workout Chest Shoulders & Triceps, Arms were fried.
Day - walk 5
Tonight Ran 5 in 49 minutes, nice!! That was me singing in the streets of Marlborough with my I pod sorry!
Bring it everyone!
Monday, January 9, 2012
A Fajita Frittata with Avocado Salsa brings bold new flavor to breakfast without being overly complicated. Seasoned steak and peppers are sautéed and then quickly baked with eggs and topped with an eye-opening avocado salsa. The result is a flavorful and healthy breakfast that can be sliced into portions for the whole family and eaten at home or on the go. If you’re often pressed for time in the morning, then this recipe lets you get a jumpstart on breakfast the night before. Unlike scrambled eggs or omelets, a frittata tastes just as good if it’s cooked ahead of time and then warmed up the next day or eaten straight out of the fridge.
While you can throw just about anything into a frittata for flavor, there’s something about the combination of steak and eggs that’s extra satisfying. Steak also keeps this frittata from tasting strictly like breakfast food so you can easily make it for a quick lunch or dinner, too. Throwing in the peppers adds a serving of veggies, and the chunky avocado salsa – with its addictive kick from tangy lime, green onions and jalapeno pepper – is a tasty change from guacamole.
With a fajita frittata to look forward to, you’ll find yourself bounding out of bed in the morning, ready to eat heartily and face the day.
1 pound skirt or flank steak, thinly sliced
2 teaspoons cumin
1/2 teaspoon chili powder
1 teaspoon kosher salt
2 tablespoons olive oil
2 cloves of garlic, finely chopped
1-2 poblano or green bell peppers, cut into thin rounds or strips
1 red bell pepper, cut into thin rounds or strips
10 eggs, whisked
1 small bunch cilantro, roughly chopped
2-3 avocados, cut into small chunks
2 green onions, sliced
1 jalapeno pepper, finely chopped (optional)
juice of one lime juice
sea salt to taste
Season steak with cumin, chili powder and salt.
Preheat oven broiler to high.
Heat olive oil in a 12-inch ovenproof skillet over medium-high heat on the stove. Add steak.
Saute 3 minutes (meat should be just slightly pink) then add garlic and peppers.
Saute 3 minutes more then add eggs and a handful of cilantro. Stir quickly then turn heat down to medium. Let cook 3-4 minutes, until the egg is set around the edges but still runny in the middle.
Transfer the pan to the oven under the broiler and cook until the frittata is golden and firm in the middle, about 3-5 minutes.
Remove from oven.
Gently mix together avocado, green onion, jalapeno and lime juice. Add sea salt to taste.
Serve with slices of frittata.
Grab The Primal Blueprint Cookbook Today and Receive Free S&H and a Free Primal Blueprint Poster
POSTED BY: WORKER BEE
(Probably march or april).
I also plan to possibly run a half marathon end of February ( we'll see not definite)
I got a pull up band assist set, for my bar in the workshop, wow I am in pain but it is working!!
New goal ( at least I have not listed) I plan to start Hiking the White Mountains, I got a nice Day pack for Xmas , and bought a water bladder at EMS yesterday, here's to clean air and lots of beautiful views and nightly stars!!
I am back here I was before the holidays so that is good!
Loaded Windows 7 on my computer at home , I cannot believe I tolerated Vista for two years
( Windows 7 is awesome). I recommend it to everyone!
Okay here is the update.
90 Day Challenge
Day 5 ( Friday) Fast back & Biceps
Day 6 Tough Kick class , she( Beth) crushed our legs and abs ,
I was happy as this was three weeks in a row!
Day 7 Ran 6 on Sunday felt horrible in the legs but the wind is getting better I was singing some of the songs on my I pod LOL
Day 8 Today (Monday)
walk at lunch (its cold)
Fast until 1 pm (17 Hours)
Chest, shoulders & Triceps tonight
Then a big feed!
Bring it all
Friday, January 6, 2012
Thursday, January 5, 2012
Here is what we need to do.
This is AFFORDABLE - read on.
It would involved drinking a daily meal replacement shake, and working with me. Workouts would be of your
choice (walking, whatever...just get MOVING). If this is something that interests you.
PLEASE send me your email address and I will send you more information about the price options (starting at
$50) Go to http://Xmike.bodybyvi.com for all the details.
There are over $10,000,000.00 in prizes that you can win!
Contact me for more information