Derek Jeter Workout and Diet Secret

Derek Jeter Height Weight Workout and Diet

What you need to know

Derek Jeter Workout routine and Diet plan
Derek Jeter fitness secret training exercises


Derek Jeter Workout and Diet. Derek Jeter was born on June 26, 1974 is an American baseball shortstop who has played 18 seasons in MLB for the New York Yankees. He puts in his time in the gym to not only create an award winning physique that attracts the hottest chicks, but one that makes him an athletic powerhouse capable of being the best shortstop ever. His stamina along with the playing skills enforced him to continue the game for 18 seasons in MLB. Let us look at his fitness training.

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Harry Styles Workout and Diet Secret

Harry Styles Height Weight Body Workout and Diet

What you need to know

Harry Styles Workout routine and Diet plan
Harry Styles fitness secret training exercises

Harry Styles Workout and Diet. Harry Styles was born on 1 February 1994 was the lead singer for the band White Eskimo with band members lead guitarist Haydn Morris, bass guitarist Nick Clough and drummer Will Sweeny. He is best known for The X Factor. He is one of the member of English-Irish pop boy band, One Direction. He to have a body like Brad Pitt in Fight Club. For that, he is seriously doing all the stuff, which is told by his trainer. Let us look at his fitness secret training.

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June in Review

Week of June 17:
53 miles
6 Days Running
Half Marathon Champs in 5th to last place, 1:20:04
1 Day Off

Week of June 24:
4.5 miles
6 Days off
2 Days in Quebec
Reunion with my husband

Week of July 1:
35 Miles
1 Day off
4 Days in Quebec
5k Race

This summer of racing has definitely had its share of highs and lows--starting first with an abysmal performance at the NC USATF 10k Champs in May, followed shortly thereafter with quite possibly my best 5k performance since my freshman year of college, culminating with the worst half performance I've had, ever.  I don't have any excuse about my performance in Duluth, but I do know that surely it is not any indicator of where my true fitness truly lies.  Sure, there were a couple of hiccups along the way, like a unexpected throbbing pain in my lower back the night before the race, so agonizing that I wasn't sure I could even start the race.  Fortunately, my back calmed down after I warmed up, so basically I just had a very bad day and shrugged the bad performance off about the same time that I saw Laurie coming in for the finish in her marathon.   Of course I wanted to run faster and prove that I could indeed run with some of the best female distance runners in the country, but I have plenty of opportunities ahead of me to do so, again and again.  I will continue to improve and every race, even the worst of them, are putting me one step closer to achieving my latest goals.

Most importantly, I took a step back and realized there are few things that I need to get in order--(1) get a coach and (2) execute the lifting plan Garrett made me last year.  I'm working on #1 and I haven't started on #2 because I'm just now finishing up my two weeks of rest!  Of course I'm dreading the three days a week that I will need to lift, but I'll get over it soon enough, so long as I stick to the plan.  My mini vacation to visit Garrett was a great way for me to reflect on my running and what I want to focus on next.  The perfect, dry air cool temperatures provided me great inspiration to get training again for what I know will be a terrific fall of racing.  

I'm looking forward to the Woodrow Wilson Bridge Half Marathon on October 6th.  Beyond that, I may be toying with the idea of a winter marathon with Meagan, Laurie and Sarah, but I'm not making any decisions until summer has past.  Fortunately, the fall is a long time away and I still have two more months of training through the North Carolina swamp.  I hope to get in some good base mileage over July and August before buckling down into longer interval and tempo training in preparations for a marathon!

Several people have asked about the Trials and what my goal may be there and, for purposes of full disclosure, I would indeed love to qualify for the Trials, but I also have hopes of starting a family around the same time that the Trials would be held.  My goal will be to qualify, but with the understanding and acceptance that family would trump athletic events.   Until then, every mile I run will be for achieving the Trials standard!

CrossFit Workout - Saturday 7/6/13

Partition any way you want, for time

2000 meter run or row

100 burpee pullups

*Long Course Meters*

A:
4x150 w/:10 rest (100 swim/50 kick)
4x100 Pull @ 1:45 (descend 1-4)
6x50 @ 1:05 (descend stroke count 1-3, 4-6)
3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:10 (25 kick/25 sailboat drill)
3x400 w/:20 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:00 (2 FAST!/1 easy)
200 cool down
*4500 total*

B:
4x150 w/:10 rest (100 swim/50 kick)
6x50 @ 1:15 (descend stroke count 1-3, 4-6)
2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:30 (25 kick/25 sailboat drill)
2x400 w/:30 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 @ 1:00 (2 FAST!/1 easy)
200 cool down
*3300 total*

C:
4x150 w/:20 rest (100 swim/50 kick)
6x50 w/:15 rest (descend stroke count 1-3, 4-6)
2x400 w/:45 sec rest (200 pull/get out & dive in/200 swim FAST!)
6x50 w/:20 rest (25 kick/25 sailboat drill)
6x50 w/:15 rest (2 FAST!/1 easy)
200 cool down
*2500 total*

Salma Hayek Workout and Diet Secret

Salma Hayek Height Weight Body Workout and Diet

What you need to know

Salma Hayek Workout routine and Diet Plan
Salma Hayek liquid detox diet program secret

Salma Hayek Workout routine and Diet Plan. Salma Hayek was born on September 2, 1966 is a American film actress, director and producer. She is best known for his roles in Desperado, Frida, Once Upon a Time in Mexico, Puss in Boots. The film actress, director and producer received an Oscar nomination for Best Actress for her performance as Frida Kahlo in the movie Frida. She keeps a close eye on her weight. For this she daily checks her weight. Let us look at her fitness secret training.

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CrossFit Workout - Friday 7/5/13

6 rounds, rest as needed

200 meter row sprint - max effort

15 box jumps

Record fastest row sprint time on board. 

Warmup: CrossFit warmup, 10 reps each x 3 rounds

Cool down: Trainer's choice

CrossFit Workout - Thursday 7/4/13

Happy 4th of July everyone!

We have special holiday hours Thursday.  We have three start times, 8:00am, 8:30am and 9:00am. There are no early morning or afternoon workouts today due to the holiday.

Choice of one WOD today:

"Helton"
3 rounds for time of:
800 meter run (2-400 meter laps to Detroit)
30 DB squat cleans (50lb-M/35lb-W)
30 burpees
(scale dumbbell weight as needed)


"Webster"
1 mile run
125 ball slams
100 jumping squats
75 hand release pushups
50 burpees

Warmup & Cool down:  Trainer's choice

A:
600 w/fins
400 (100 IM/100 free, repeat)
200 choice drill
12x25 @ :30 (2 FAST!/1 easy)
500 pull (build each 100)
8x75 @ 1:30 (50 FAST!/25 easy)
500 pull (3/5/7/5/3 breathing pattern by 100)
6x150 w/fins @ 2:30 (100 FAST!/50 easy)
500 choice cool down
*4500 Total*

B:
500 w/fins
400 (100 non-free/100 free, repeat)
100 choice drill
12x25 @ :40 (2 FAST!/1 easy)
400 pull (build each 100)
6x75 @ 1:50 (50 FAST!/25 easy)
400 pull (3/5/3/5 breathing pattern by 100)
4x150 w/fins @ 3:10 (100 FAST!/50 easy)
400 choice cool down
*3500 Total*

C:
400 w/fins
400 (100 drill/100 free, repeat)
12x25 w/:10 rest (2 FAST!/1 easy)
300 pull (build each 100)
4x75 w/:20 rest (50 FAST!/25 easy)
300 pull (3/5/3 breathing pattern by 100)
4x100 w/fins w/:30 rest (50 FAST!/50 easy)
100 choice cool down
*2500 Total*

CrossFit Workout - Wednesday 7/3/13

Gina's Birthday Hangover WOD

CF Cleveland AB Routine with a twist

43 reps each x 4 rounds, for time

Show up to see the twist(s) 

Warmup: 1500 meter row

Cool down: Trainer's choice

How to Choose Blinds for Your Home {Guest Post}

Today I'm happy to bring you another guest post! This time, it is Danielle from the Melbourne Blind Company giving us some tips for choosing blinds for our homes! Take it away, Danielle!

Things to consider when choosing new blinds for your home

Maybe you�re sick of your current d�cor, or you don�t want to repair those old broken ones, buying new blinds can be surprisingly affordable. When you have decided that you prefer blinds to furnish your windows over the more traditional option of curtains, the first thing you will need to ask yourself is, what kind? What would you like your blinds to do; Keep eyes out? Keep light out? Provide privacy? Add colour? Filter light? Create ambiance?

There are a variety of blinds available, and they can be custom designed to suit the style and decor of your home, like those at the Melbourne Blind Company. From translucent roller blinds to romans and timber venetians, there are many to choose from. Blinds are considered a less formal style of window furnishings and are commonly seen in family areas, particularly to block out the sun which provides protection from UV rays by day and the added comfort of insulation at night. 

If you have a really large window space to cover, any kind of vertical blind, including panel blinds, are the best option as they allow for a long stretch of coverage. These come in both light and heavier options, but when the months are getting colder, insulation is what you need. You can layer blinds behind curtains, or purchase blinds that use thicker fabric.

You should look at the materials and the environment in which they will be used. Consider what will work best in wet areas such as bathrooms and laundries where dampness can be a problem if you don't have good ventilation. For the bedroom and living room, think about comfort and which blinds will not only look good, but also provide decent ventilation.

Also, be open to different types of blinds for different rooms. There is no reason for only having Verticals or Romans in every room of the home. Mix and match the style to suit the atmosphere of each room and for bedrooms, the taste of the person who lives in that room. Blinds are a really versatile way to furnish the windows in your home and instantly create a new, vibrant feel.

Thanks so much Danielle for your awesome post! My home is way overdue for some sprucing up with easy additions like blinds and curtains! 

Do you have blinds, curtains, or both in your house? What is your favorite style of blinds? 

Till next time,

Catherine

Spontaneous Weekend Visits

Can you believe it's July 1st? How in the world did June slip by so fast? 

That's ok...bring on the fall weather!!

This past weekend my mother-in-law and brother-in-law decided to come down for a spontaneous trip! We love having friends and family visit so we were super excited that they decided to come over!

(via)

When we got official word they were on their way and after a trip to the grocery store, my husband and I went into a cleaning frenzy. He helped, though, really. Now I don't see this as a fault and I know my in-laws and friends won't think less of me if the house isn't spotless (who has time to keep a house 'spotless'?), but when people come over, it is a perfect excuse to clean the house in record time! Works like a charm. I'm a pretty organized and clean person, but the house always looks great seconds before guests arrive! 

They arrived late Friday evening and so we mostly talked and played games. I had to work Saturday morning so everyone else stayed up and hung out when I went to bed early like the old lady I am. Saturday afternoon we all went down to the Farmer's Market to sample and buy local, delicious goodies. We bought eggs and potatoes for a super late breakfast and even bought the most delicious goat cheese from Spring Mill Farm. Sun dried tomato goat cheese is my guilty pleasure...it is to die for!

After the Market and a delicious homemade breakfast (at 2pm?!) we relaxed for a bit but then decided we should go out and enjoy the day. The hot, hot day. We drove down to Peaks View Park and walked the trails and got some sun. It was really nice, but quite hot. We were ready for some AC after a few miles!

Even Kito got to come along! He had a blast!

Don't tell but we even stopped by DQ on the way back for smore's blizzards! 

Sunday we made poppyseed chicken (delicious...recipe post in the works!) and butter! Yes, we made our own butter! It's incredibly easy but I won't give it all away now. I'll try and have that in a post for you all this week! 

All in all in was a wonderful weekend. Can't wait to have them out again!

And to top it off, now that it's July...it's officially my birthday month! This is the first birthday in about 5 years now that the camp we always work isn't happening during my birthday! Not that we don't love working camp, but I'm so excited to actually get to celebrate my birthday this year! It's also my "quarter of a century" birthday as my husband likes to remind me, so we're thinking an awesome celebration is in order! I can hardly wait!

How was your weekend? Do anything fun or productive? What are some awesome birthday ideas? I'm up for cliche� or unique ideas! 

Till next time,

Catherine

CrossFit Workout - Tuesday 7/2/13

DB Burpee Fran

For time, 21-15-9 reps of

DB thruster

Pullup

Burpee

30lb-M/20lb-W

Warmup: 50 reps each, any combo: mountain climber (4 count), pushup, jumping squat & kb swing plus one 600 meter run. 

Cool down: wall sit, 3 minutes total

A:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ :50
#6-10 25 right arm/25 left arm @ :55
#11-15 25 Scull/25 Swim @ :60
#16-20 25 non-free/25 free @ :55
5x100 @ 1:40 (50 Kick/50 Swim)
3x400 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :30 (1-6 underwater kick, 7-12 FAST!)
400 choice with fins
*~4200 total*

B:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50:
#1-5 Catch-up w/stick or single paddle @ 1:10
#6-10 25 right arm/25 left arm @ 1:05
#11-15 25 Scull/25 Swim @ 1:15
#16-20 25 non-free/25 free @ 1:05
3x300 pull w/:20 rest (3/5 breathing pattern by 50)
12x25 w/fins @ :40 (1-5 underwater kick, 6-10 FAST!)
300 choice with fins
*~3200 total*

C:
10 min choice swim
6 min kick (:30 FAST!, :30 easy, repeat)
20x50 w/:10 rest:
#1-5 Catch-up w/stick or single paddle
#6-10 25 right arm/25 left arm
#11-15 25 Scull/25 Swim
#16-20 25 non-free/25 free
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 w/fins w/:10 rest (odds FAST!, evens easy)
200 choice with fins
*~2400 total*

CrossFit Workout - Monday 07/1/13

Partner workout:

4 rounds for time

500M row or 500M run

50 pushups

One partner starts on a rower/run and one does the pushups, alternating until your team is finished.  Only one rower per team.  If you don't have a partner available, do this all by yourself. 

Warmup:  CF Cleveland AB Routine, 30 reps each x 3 rounds

Cool down:  Trainer's choice

CrossFit Workout - Saturday 6/29/13

RESULTS:

*Long Course Meters*

A:
10 minute swim with fins
5 minute kick with fins
3x200 @ 3:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
10x50 @ :60 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x500 @ 7:15 (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:05 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
3x200 @ 3:10 (1 Pull/1 swim/1 pull)
200 ez with fins
*~4400 total*

B:
10 minute swim with fins
5 minute kick with fins
3x200 @ 4:10 (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @ 1:15 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x400 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
6x50 @ 1:20 (start in center of pool, 25 easy, climb out, dive in, 25 FAST!)
200 ez with fins
*~3300 total*

C:
10 minute swim with fins
5 minute kick with fins
3x200 w/:20 rest (1 swim/1 pull/1 swim)
2x250 w/:20 rest (25 kick/25 Frog/100 FAST swim/100 easy swim)
6x50 @1:30 Flag-2-Flag (Start under flags, SPRINT to opposite flags. Tread water in between each, no resting on wall or lane rope.)
2x300 w/:20 rest (#1 Swim Build each 100; #2 Pull @ 90% Effort)
100 ez with fins
*~2600 total*

CrossFit Workout - Friday 6/28/13

Friday Task List WOD

Ab wheel rollouts
seated box jumps
burpee broad jumps
toes to rings

Show up and see how many of each!

RESULTS:

CrossFit Workout - Thursday 6/27/13

6 rounds, not for time

5 deadlift 225lb-M/155lb-W
10 wall walks

Scale weight NOT TO EXCEED 60% or your 1 rep max. Partner/pair up on a barbell if practical. Maintain perfect form on all reps, rest as needed between rounds.  Warmup with 2-3 sets of deadlifts at lighter weights. If you do not know your 1 rep max, the trainer on duty will help you choose the proper weight.

Warmup: 1500 meter row & 50 pushups, partition any way.
Cool down:  Trainer's choice

RESULTS:

A:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :30 (1 Drill/1 Build, repeat)
10x25 @ :30 (1 easy/1 FAST!)
200 recovery pull
10x50 @ :50 (1 easy/1 FAST)
200 recovery pull
6x75 @ 1:15 IM order (25 Kick/25 Drill/25 Swim)
6x100 @ 1:30 (1 easy/1 FAST!)
300 recovery pull
200 cool down
*4000 total*

B:
4x150 w/:10 rest (100 Swim/50 Kick)
400 pull (with buoy and BAND)
10x25 @ :40 (1 Drill/1 Build, repeat)
10x25 @ :40 (1 easy/1 FAST!)
200 recovery pull
10x50 @ 1:10 (1 easy/1 FAST)
200 recovery pull
6x100 @ 2:15 (1 easy/1 FAST!)
200 cool down
*3200 total*

C:
4x150 w/:10 rest (100 Swim/50 Kick)
10x25 w/:10 rest (1 Drill/1 Build, repeat)
10x25 w/:10 rest (1 easy/1 FAST!)
200 recovery pull
6x50 w/:15 rest (1 easy/1 FAST)
200 recovery pull
4x100 w/:20 rest (1 easy/1 FAST!)
100 cool down
*2300 total*

CrossFit Workout - Wednesday 06/26/13

for time...

jumping ball slam - 75 reps then 4 rounds of
25 mountain climber (4-count)
25 - jacknife situp
25 - squat pull down

RESULTS:

Stay on Track: Meal Prep!

Today I thought I would share a little motivation about a very valuable lesson I've learned this year. And guess what? It is all about FOOD!

Food. We all love it. Who doesn't? It is always on our minds: What am I hungry for? When can I eat next? What should we have for dinner tonight? As someone who has adjusted to a lifestyle of eating every 2 hours, I'm always thinking about what I'll be eating next, however this past year has taught me a lot about exactly what I SHOULD be eating next. You all know that I have that bizarre "I LOVE TO WORKOUT" bug in my system, but after adjusting my lifestyle and planning my meals, I've reached so many more goals. Hence this blog:

MEAL PREP!

Meal prep at its finest :)

 Nutrition is SO important! Of course, balancing a healthy diet and exercise regimen is the key to success, but like they say: "abs are built in the kitchen". If you want to see serious results, an occasional gym session won't be enough. Commit yourself entirely and hop on the healthy-meal bandwagon. This blog is FULL of nutritious ideas!

As I was inspired to blog about this today, I happened to be "meal-prepping" for my next endeavor: the Miss Massachusetts Pageant- THIS WEEKEND! Today called for some intense cooking, as we "move-in" to our hotel tomorrow to begin Miss Mass Week: rehearsals, appearances, interviews, and competition! Keeping my tummy happy is crucial for me, in order to keep my brain happy, my dancer feet happy, you get it. :)

protein, almonds, stevia, here we go!

If you're looking for even more motivation to start meal-prepping, let me tell you my mini-success-story! Two years ago I really began my "healthy transformation" and much of this was trial and error. For example, eating sugary bowls of cereal for dinner was "healthy" to me at one time (bet you'll even find it on my earliest blog posts!). I started working out more, saw results, then seemed stuck. That is when I realized I needed to continue making adjustments to my diet to continue striving for a nutritious lifestyle. It is KEY to make slow, gradual changes to your diet... in my experience, drastic changes typically end in failure because it doesn't seem approachable or realistic for your body to maintain. If you slowly trick your body into a healthy lifestyle, it will respond, and thank you! So anyway.... I began kicking breads and pastas out of my diet (again, this whole transformation is scattered throughout my blog) and 3 months ago I began training with RX Strength Training of Somerville, Massachusetts. This is when I stepped up the intensity even more and meal preparation became my best friend. I would take 2 chicken breasts out of the freezer every night (which I individually bagged after buying fresh chicken breasts), and I would hard boil my eggs in the morning, cook my chicken, pack my raw almonds and greens, and go on with my busy lifestyle. For example... I was eating a homemade chicken, spinach, and broccoli salad yesterday... in the movie theater. Below you'll find me with my protein shake, water bottle, and salad... on my way to the Luke Bryan concert. Like I said, meal prep has been my best friend.

Thaw overnight, cook in the morning. You're good to go!

chicken for days (literally)

Once I began this, I started seeing the best results I've ever had in my life. After intense workouts and strict dedication to my nutrition, lower carbs, and no cheat meals for 5 weeks, I saw my body fat percentage drop from 21.5% in April, to 14.4% today, at the end of June! In only 3 months I came that far! All of my crazy meal-prep paid off, and I will keep doing this for as long as I need to. I've never felt healthier, happier, or more confident and energetic! Hope that inspires you: you CAN do whatever you set your mind to! Avoid McDonalds. Say goodbye to Dunkin Donuts breakfast bacon, egg & cheese. Start your new life, and make it a healthy one! Prep those meals, treat yourself once in a while, and be so proud of yourself!

Morgan + Protein Shaker + Tupperware Salad= BFFs

Easy ways to incorporate meal-prep into your life:

- do one large cooking session on Sunday nights, prep for the week

(or)

- when cooking dinner each night, cook extra and have that for your lunch the following day

 (or)

- whatever works for your lifestyle! 

 You can take anything on the go. However, if you're spending the time to do this, make sure you are making smart choices! Think of things you don't mind reheated (or cold), and find a fridge where you work or bring a cold-pack like I do! ...And PLEASE don't forget to eat breakfast. So important.

- salads (keep the dressing on the side in a mini tupperware)

- sweet potatoes          - greek yogurt (pack cinnamon & stevia)         

- raw veggies          - fresh fruit

- chicken breasts (obviously what I do!)          - raw almonds

- hard boiled eggs

- protein shakes          -snacks fit for your nutrition goals

- water, water, water, water, water. go green, buy a water bottle

- don't forget silverware!

broccoli, protein, mmmmm :)

There you have it, meal preparation at its finest!! Remember, everything you put in your mouth contributes to your health. You can do this!

<3 Morgan

CrossFit Workout - Tuesday 6/24/13

power snatch & oh squat ladder 1-2-3-4-5-6

1st trip up the ladder, 75lb-M/45lb-W
2 trip up the ladder, add 10lb-M, 5lb-W
3 trip up the ladder, add 10lb-M, 5lb-W

time cap 12 minutes.  Continue with the same weight bar if you are unable to complete the oh squat reps with the additional weight.  Scale beginning weight down as needed to maintain proper form and depth of overhead squats.

Warmup: shoulder rollouts, oh squat w/pvc increasing to an empty bar & burpees

RESULTS:

Don't Trash Those Eggshells! Why You Should Save Them and How to Prepare Them

Eggshells can be used for a variety of things (you can even eat them!) but they are especially a fantastic fertilizer for your garden! 

Most notably, eggshells are packed with calcium. In addition to calcium, they are also rich in magnesium, phosphorus, potassium, and sodium! All of which are fantastic minerals for pumping up your plants! According to NutritionData, 1/2 teaspoon of crushed eggshell provides 90% of your daily calcium intake.  That's quite a large percentage for such a small amount! 

When I made my pallet garden I just used cheap soil from Ollie's so I knew I'd need to supplement my plants a bit. I made a worm farm as well but a more immediate solution is crushing eggshells and spreading them around my plants!

So instead of throwing your eggshells into the trash can, save them in a bowl and let them dry out. You could also just toss them into your compost or worm bin but if you want pure eggshell to sprinkle on your garden, follow the next easy steps. 

Let them sit for a while so they're completely dry. You can even take the time to rinse each piece to get all of the slimy whites out but it's not necessary. Unless you plan on ingesting them. If you plan to do that you need to completely wash out the whites. For your garden you just want them dry. I've never had an issue with bugs being attracted to the bowl so that shouldn't be a problem. 

Next, dump them into your blender! 

Blend them until they're thoroughly crushed. 

I told you it was easy. 

Now just store them in a jar until you're ready to spread them around your plants! This jar probably has about 2 dozen crushed eggshells in it. 

I sprinkled some of the crushed eggshell around all of my plants. Here you see it on my lettuce blend when they first sprouted. They're doing great now! I'm about ready to thin them out. 

Jill over at The Prairie Homestead has a great list of 30+ Things to Do With Eggshells so go check that out for more ideas!

What other uses for eggshell do you know of? Would you ever eat them?

Till next time,

Catherine

A:
400 choice/300 pull/200 IM/100 kick
100 drill @ 1:40
200 @ 3:20 (50 kick/100 swim/50 kick)
300 IM @ 5:20 (25 kick/25 drill/25 swim)
300 pull @ 4:15 (breathing pattern 3/5 by 50)
200 pull @ 2:50 (breathing pattern 3/5 by 50)
100 pull @ 1:25 (breathing pattern 3/5 by 50)
8x75 @ 1:20 (odds: FAST! from a dive/evens: back/breast/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
9x50 @ :50 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~4400 total*

B:
300 choice/200 pull/100 kick
100 drill @ 2:00
200 @ 4:30 (50 kick/100 swim/50 kick)
300 w/:20 rest (25 kick/25 drill/25 swim)
300 pull @ 5:30 (breathing pattern 3/5 by 50)
200 pull @ 3:40 (breathing pattern 3/5 by 50)
100 pull @ 1:50 (breathing pattern 3/5 by 50)
4x75 @ 1:45 (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 @ 1:10 (1 kick/1 sailboat drill/1 shark drill)
300 cool down (50 kick/100 swim)
*~3400 total*

C:
300 choice/200 pull/100 kick
100 drill w/:10 rest
200 w/:10 rest (50 kick/100 swim/50 kick)
300 pull w/:20 rest (breathing pattern 3/5 by 50)
4x75 w/:20 rest (odds: FAST! from a dive/evens: free/non-free/free)
15 minute swim: your choice, fins, pull, kick. etc...NO stopping!!
6x50 w/:10 rest (1 kick/1 sailboat drill/1 shark drill)
100 cool down
*~2400 total*

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Hong Kong	36
Guam	25

I just wanted to give everyone a quick look at where other people are swimming WITH you!

Hello to all the swimmers in the USA, Canada, UK, and Australia.

Guten tag to swimmers in Germany.

Hola Mexican and Spanish swimmers.

Ciao to the swimmers in Italy.

?? to our Hong Kong swimmers.

And Hafa adai to everyone swimming in Guam!

**These are only the TOP 10 countries with page-views! Everyone else is also much loved!!

LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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CrossFit Workout - Monday 6/24/13

Monday Surprise, show up and see your choices.

RESULTS:

CrossFit Workout - Saturday 6/22/13

RESULTS:

Lindsay Lohan Workout and Diet Secret

Lindsay Lohan Height Weight Body Workout and Diet

What you need to know

Lindsay Lohan Weight loss Workout and Diet Plan


Lindsay Lohan Workout and Diet. Lindsay Lohan was born on July 2, 1986 is an American actress, model and singer. She is best known for her roles in The Parent Trap, Freaky Friday, Mean Girls, and Herbie Fully Loaded. She has released her first studio album Speak which was certified as platinum. She goes for spinning workout in the morning after she wakes up. Let us look at her fitness training.

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Bruce Willis Workout and Diet Secret

Bruce Willis Workout routine and Diet Plan

What you need to know
Bruce Willis body fitness secret training exercise

Bruce Willis was born on March 19, 1955 is an American actor, producer, and singer. He is best known for his roles in Die Hard, Pulp Fiction, The Fifth Element, and The Sixth Sense. His career began in television in the 1980, most notably as David Addison in Moonlighting. To get in shape for Die Hard did hour-long cardio and strength sessions nearly every day for three months before filming. Let us look at his fitness training.

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DIY: Skin-Safe Homemade Deodorant {Guest Post}

Look at me on a roll with guest posting lately! Ok, this is only the second one so maybe "on a roll" isn't the best choice of words. Either way, I'm excited to have my good blog buddy Rachael from The Aliso Kitchen guest posting for me! I'm over at her blog today writing about My Biggest Real Food Challenge for her series on the topic. So after you read this post, be sure to visit The Aliso Kitchen for all kinds of awesome recipes, natural alternatives for health and beauty, and real, honest blogging and life and living better. 

Skin-Safe Homemade Deodorant Recipe

Hello! This is my first post for Happily Ever Crafter, but it�s right at home with some of Catherine�s other posts. I�m Rachael, the blogger behind The Aliso Kitchen, and Catherine and I met on Facebook. We have similar interests regarding homemade beauty products, healthy recipes, and gardening. Today, we�re swapping blogs! For me, she wrote a great post on heranti-green thumb, which is her biggest real food challenge.

Today, I�m sharing my kind of messy, but pretty awesome homemade deodorant recipe. Why? Because I love your pits.

Conventional deodorants are scary things. They�re full of all kinds of nasty ingredients, and I�m still not sold about rubbing aluminum anything under my arms. These are special things there, like lymph nodes! I have a pretty high breast cancer risk in my family, and I just can�t wrap my head about placing potentially toxic and carcinogenic substances (like parabens and preservatives) near such sensitive areas. Or anywhere, really.

But when you head to your natural market, you see that many natural deodorants for sale there have different, but similarly weird and unnecessary chemicals. Plus, their prices are way too high.

Instead of wasting my time and money, I decided to whip up my very own deodorant based on recipes 

I�ve seen around the blogosphere.

The cornerstone of my recipe is baking soda as it helps eliminate odors and keeps you fresh!

The ingredients:

-    Coconut oil

-        Arrowroot powder

-        Baking soda

-       Essential oils (I used basil and sweet orange)

     You�ll also need one empty deodorant stick. You can purchase them in bulk on eBay or Amazon, or simply clean out an old tube you have! I used an old Dove stick with an ounce measurement so I could travel through airport security with this stuff.

Did I measure?

�No. Really, I was set to measure! Then, I shook out too much arrowroot powder and realized it didn�t matter. Start off small. Add 1 tbs of baking soda, a couple of drops of a skin-safe essential oil you like (many use tea tree, but it is too harsh for me), and then start mixing in your arrowroot powder and coconut oil. You�ll want a thick paste, so you�ll probably end up using about � a cup of arrowroot powder and maybe � - 1/3 c of coconut oil. Maybe less, maybe more! �

Once you good, thick paste, carefully spoon it into your deodorant stick.

When done, set it in the fridge for a few minutes so it firms up. That�s it!

The only thing I don�t love about this recipe is that it�s a little messy. If you live in a hot environment, the coconut oil will melt. You can remedy this by keeping your deodorant in the refrigerator (weird) or by melting in some beeswax. Since I don�t mind a little mess and do not have any beeswax on hand, I went without. Just a thought!

Why not cornstarch?

Arrowroot powder and cornstarch are two totally different ingredients that feel and do pretty much the same thing. But, arrowroot powder is not a genetically modified food, and is almost a perfect replacement for cornstarch. You can use it to roll out my yogurt dough cracker recipe, to thicken sauces and puddings, as a base for your homemade foundation, or as a skin-sensitive binder in your deodorant.

You could always opt to use just coconut oil and baking soda, but baking soda can be a little rough on the skin in large quantities. Arrowroot powder is the perfect filler: it�s safe for your skin, adds the necessary bulk, and is a healthy ingredient to have around.

Don�t have a stick to use? 

Make a dry deodorant by combining a few tablespoons of arrowroot powder and 1 tablespoon of baking soda in a reusable container. Then, use a makeup puff or cotton balls to dab under your arms when needed.

A note on stink:Some people take time to adjust from conventional deodorants to homemade ones. I was surprised how sweaty and funky I smelled while processing out the traditional, chemically laden stuff. It took about a month for that phase to pass, and now this deodorant is strong enough to get me through long days at the cheese shop. Plus, I have no white build-up or residue on my shirts after. That might vary with people, but it�s a cheap, easy, and safe alternative for me!

Again, thank you, Catherine, for giving me the opportunity to share this with your readers! I�m excited to meet you all, and look forward to next time!

Do you use deodorant? Do you make your own or buy from the store? Have you ever made your own health or beauty products? Tell us below!

Thanks again, Rachael for your great post! I'm planning to try this as soon as I pick up some arrowroot powder! 

Till next time,

Catherine

**Long Course Meters**

Aquathlon:
500 Choice
500 (100 Drill/100 Kick/repeat)
45 minutes continuous: 600 snake swim/.75 mile run/repeat
200 easy swim cool down

Swim:
A:
500 Choice
500 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
8x50 @ :55 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
8x50 @ :55 (non-free)
200 Pull (100 easy/100 FAST!)
8x50 @ :55 (descend 1-4)
100 Pull  (all FAST!)
8x50 @ :55 (descend stroke count 1-4)
4x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*4400 Total*

B:
400 Choice
400 (100 Drill/100 Kick/repeat)
400 Pull (NO walls, build to FAST)
6x50 @ 1:10 (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
6x50 @ 1:20 (non-free)
200 Pull (100 easy/100 FAST!)
6x50 @ 1:05 (descend 1-4)
100 Pull  (all FAST!)
6x50 @ 1:10 (descend stroke count 1-3, 4-6)
2x150 w/board w/:15 rest 50 Sailboat drill/50 Kick/50 Shark drill)
200 cool down
*3500 Total*

C:
300 Choice
300 (50 Drill/50 Kick/repeat)
300 Pull (NO walls)
4x50 w/:15 rest (6/3/6 drill)
300 Pull (100 easy/100 medium/100 FAST!)
4x50 w/:15 rest (non-free)
200 Pull (100 easy/100 FAST!)
4x50 w/:15 rest (descend 1-4)
100 Pull (all FAST!)
4x50 w/:15 rest (descend stroke count 1-4)
100 cool down
*2400 Total*

CrossFit Workout - Friday 6/21/13

for time

40 box jumps then 4 rounds of
40 - double under
40 - situps
40 - plank jacks (bottom hold)

40 minute time limit.

Yes, you guessed it - someone is turning 40 this weekend. Cheers!

RESULTS:

Sprint Friday with @ErinQuinn11 and the Hawks

Follow @ErinQuinn11

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The Hawks have boarded the #PainTrainExpress in preparation for our very "short" Long Course Meter Season here in Upstate New York. We've been

CrossFit Workout - Thursday 6/20/13

Find your max height box jump

then, for time....

75 meter broad jump
250 meter walking lunge

Warmup:  CrossFit Warmup, 10 reps each x 3 rounds
Cool down:  Trainer's Choice

RESULTS: