What I Did While You Where On Your Couch lol

I was really eager to workout yesterday and I wanted something that would be really short but really intense. This is what I came up with. I did each exercise straight through.

Squat Jump Pull Up 12-15
Spider Man Push Ups as many as possible in 60 seconds
Leg Extension 12-15
Chin ups as many as possible in 60 seconds rest 60 seconds & drink water
Arnold DB Press 12-15
Up Hill Climb 2 mins
Bike Ride 1 min (standing)
Repeat 5x

Lauryn Hill's New Joint

1st Running The NPC 5K

This was my 1st time running the National Press Club 5K. Tony Horton was the marshall this year so alot of Beachbody and P90X fans came out to support a good cause. Running is not my cup of tea but I had blast running with @Hopefato and all the rest of my Capitol Xplosion Team.

D.C. Is All Shook Up

At 5:04 a.m.  an earthquake with a magnitude of 3.6, acording to the U.S. Geological Survey hit the DMV area. The Earth Quake was centered near Rockville, MD. It was felt in the D.C. -area, Maryland, Virginia and Pennsylvania. Amy Vaughn, a spokesperson for the USGS said that that the Earth Quake was the largest recorded within 31 miles of Washington, DC since a database was created in 1974. The previous record was 2.6 back in 1990. (I slept through it)

Is Milk The Enemy

About a month or so ago my Doctor called me to let me know about my yearly physical. She said my blood preasure and all that came back perfect as always because I workout and eat right most of the time. She had only one problem. I was not getting enough vitamin D and showed signs of being a little anemic. Now to anyone else that would be nothing but to me it was something. I was like WTF lol I drink gallons of milk a week. How can I be anemic and not be getting enough vitamin D. This got me to thinking hmmm maybe milk doesn't do a body good. I have always been a milk drinker since I was a kid and I've always had certain ailments (pain in side,bloating & some others that I think are TMI lol) that I never assumed could be caused by milk until talking to one of my friends on twitter (@Healthierme) and doing a little research of my own. I've been off of milk for almost 2 weeks now and so far no more pain in my side. Now I'm still not tottally convinced that milk is the enemy but for me it just doesn't do it. Millions of people don't do dairy products, an estimated 75 percent of Blacks, Latinos, and Native Americans--and 90 percent of Asians--don't produce enough lactase, the enzyme needed to digest milk sugar, or lactose. Check out these website for more info http://www.straightdope.com/columns/read/2442/is-cows-milk-the-worst-beverage-on-earth  http://www.notmilk.com/

You Have To Make Time

All it takes is 10 minutes and you could improve your health and your life

Low Cost Weight Gain Shake Recipe's

Chocolate-Peanut Butter Shake
Ingredients:
3 ice cubes
1 cup low-fat milk or unsweetened almond milk
1 scoop chocolate whey protein powder
2 tbsps natural peanut butter

Directions:
Crush ice cubes slightly with a blender. Add in the milk and chocolate whey powder, pulsing to blend. Finally, add the peanut butter and blend until desired consistency is reached.

Peanut Butter Banana Power Shake
Ingredients:
1 cup low fat milk or unsweetened almond milk
4 tbsps skim milk powder
¼ cup raw oats
2 bananas
3 tbsps peanut butter

Directions:
Place the milk, skim milk powder and raw oats in a blender and mix. Add in the bananas and peanut butter, continuing to blend until desired consistency has been reached.

Pre-Workout Berry Shake
Ingredients:
1 scoop of berry-flavored shakeology
1 cup of orange juice
½ cup of greek yogurt
1 cup frozen berries

Directions:
Blend together the shakeology powder, orange juice and greek yogurt. Add in the frozen berries and , blend until desired consistency has been reached.

Banana Creme Breakfast Smoothie
Ingredients:
1 cup low fat milk or unsweetened almond milk
1 scoop vanilla whey protein powder
2 frozen bananas
1 tsp vanilla extract
2 tbsps flaxseeds or flaxseed oil

Directions:
Blend together the milk, vanilla whey protein powder. Add in the frozen bananas and blend until smooth. Stir in vanilla extra and flaxseed oil, serving once mixed.

Mocha Morning Wake-Up Shake
Ingredients:
6 oz water
6 oz cold coffee
1 scoop chocolate protein powder
½ scoop vanilla protein powder
1 oz dextrose
4 ice cubes

Directions:
Blend together water, cold coffee, chocolate and vanilla protein powder, and dextrose. Add in ice cubes and pulse until desired consistency has been reached.

Pina Colada Smoothie
Ingredients:
1 cup low fat milk or unsweetened almond milk
1 scoop vanilla protein powder
1 tbsp coconut milk
1 frozen banana
½ cup pineapple
1 ice cube

Directions:
Blend together the milk, vanilla protein powder, and coconut milk. Add in the frozen banana, pineapple and ice cube and pulse blend.

What's Next After P90X