Alysia Montano the author and athlete of this book is an Olympic champion. She is an activist who endorses clean sport. By using the word clean I take it she is against the use of steroids.
Though she is a runner I zoomed in on the exercises in this book to use in my own fitness practice.
My personal trainer incorporated one of the movements into the new routine he gave me.
In coming weeks I will supply the 2021 Early Summer Upper and Lower Body workout sheets.
This book I was able to find at a public library. It’s sold in bookstores as well. I was able to take this book home for free. You could check it out of the library should you want to save money.
I recommend buying the book.
It does feature strength training exercises which is what pulled me into taking this book home.
Resistance band Chest Fly/Chest Press combo (band in back on coffee table or dining table) (15 reps)
Kettlebell Suitcase Row (in forward leaning position) row kettlebells up with kettlebells held sideways pull shoulder blades together (10 lb 12-15 reps)
DB Skull Crushers – Tricep Extensions – lying on back (bend elbow bring weight by your head extend back towards ceiling) (5 lb 12-15 reps)
DB Curl holding DBs together (squeeze bicep at the top) (5 lb 12-15 reps)
2 DB Upright Row Start with both DBs in front of body palms facing back raise elbow as high as possible (5 lb 12-15 reps)
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Medicine Ball Slams (10 straight and 10 side-to-side)
Years ago I had written in here about the 80 Percent Rule I adhered to: eating healthful food 80 percent of the time.
Devorah the health coach vetted that eating well 80-to-90 percent of the time was perfectly fine.
She believed that my indulgence in a pastry 2 or 3 times a month was okay too.
No– we should not think of treating ourselves to food as “cheating.” We should think of doing this as an “indulgence.”
There’s a difference: labeling food as good or bad is a moral judgment that sets us up to feel like we’re a good or bad person for eating the kind of food we do.
I have discovered chocolate souffle pots that I can order with my weekly groceries delivery.
The ceramic pots can be repurposed for ramekins to use for melted butter when you cook lobster for dinner.
Trying to be a saint 100 percent of the time will set us up to fail.
I found this recipe on the internet last year round about this time. Back then I was sheltering indoors. Since I was home I ordered CSA produce boxes. Cooking from recipes with the vegetables.
Ingredients
1/2 cup thinly sliced onions
2 cloves garlic minced
1 tablespoon extra virgin olive oil
1 pound mustard greens washed and torn into large pieces
2 to3 tablespoons vegetable broth – I used vegetable stock
1/4 teaspoon salt
14 teaspoon pewpper
1/4 teaspoon dark sesame oil
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Saute onions in olive oil over medium heat until the onions begin to brown and caramelize about 5 to 10 minutes.
Add the minced garlic and cook a minute more until fragrant.
Add the mustard greens and broth and cook until the mustard greens are just barely wilted.
Toss with sesame oil. Season with salt and pepper.
Full and Robust Life Hacks 