Final Chance to Win Coconut Oil!

This is your last call, folks! Only a few more hours and the contest will be over! I've received an AMAZING response to this contest. I never thought I'd get so many entries! Click HERE to go to the contest and enter before it's over!

I want to take this post to thank YOU my lovely readers for participating and I wish you all the best of luck! I wish I could give you all free coconut oil! Thank you for entering and for commenting, liking, sharing, etc! You're the best!

I always want to take the time to especially thank the following bloggers for so graciously helping out a little blog like mine and promoting me and my first contest on their Facebook pages! I am so extremely grateful for how welcoming and sweet they all were about promoting my blog and contest! Much love to each and every one of them! :-)

Attempts at Domestication
Common Sense Homesteading
Are We Crazy or What?
Giving Away Love
The Cottage Homestead
Live the Fit
Inspire & Indulge
The Nutritionalist Reviews
Nourishing Mama
Krysta Steen

Now you guys should all go "LIKE" their pages and follow their blogs! There's so much great information that you can learn from them all! Just click on the name of the blog you want to check out and it will take you to their Facebook page.

Alrighty people...only about 4 hours to go!

Till next time,
Catherine

Bad Blogger

Man I'm such a bad blogger! I totally forgot to post something yesterday! I went with my husband and his co-workers to film a conference in Colonial Heights and we were so busy I never had a chance to get to my computer!

I won't let you down again!

Well, no promises. I'm only human after all!

Till next time,
Catherine

1-Minute Chocolate PB Protein Mug Cake

It's about time I post a healthy dessert! Especially because sometimes I truly believe I have the world's largest sweet tooth. I've seen "cakes" like this around Pintrest but never tried one... Until last night. Clearly it made such an impact on me that I felt the need to blog about it today! It is packed with protein, has no "guilty" ingredients in it, and TOTALLY satisfied my sweet tooth and filled me up! Not to mention it took 1 minute to prepare and 1 minute to 'cook'... Ladies and gentlemen, I think we have found ourselves a winner. Thanks to my friend Steph for passing this recipe onto me! Introducing:

CHOCOLATE PEANUT BUTTER PROTEIN MUG CAKE

Ingredients:
1 scoop Chocolate Protein Powder
1 T. Unsweetened Cocoa Powder
1 t. Truvia (or sugar)
1/4 t. Baking Soda

pinch salt
1 egg white
2 T. Unsweetened Almond Milk
1/2 T. Peanut Butter (optional)

 Before! Mix, Mix, mix!

Directions:
1. Combine all of your ingredients in a mug (except the PB) and mix well until smooth
2. Add in your scoop of PB and cover it with the batter
3. Microwave your mug for 1 minute. Watch it incase it overflows (pulse yor microwave and push down the cake periodically until the 1 minute is up)

Chocolate PB Protein Mug Cake

And just like that, it is ready to enjoy! So easy, so delicious, so filling.

Now I know my photography skills don't make it look all that appetizing, but give it a whirl and you'll taste the amazingness. It honestly tastes like a moist cake, maybe not quite as sweet, but chocolatey and delectable.

Warm, chocolate, gooey, YUM

 Nutrition:

238 Calories 

6.5g. Fat

12g. Carbs

2g. Sugar

34g. PROTEIN

Without PB- Nutrition:

190 Calories

2.5g. Fat

10g. Carbs

2g. Sugar

 32g. PROTEIN

(I used chocolate whey protein, 1/2 T. all-natural nothing-added peanut butter, truvia)

Ready to enjoy it? It is delicious! And I would have never come up with this myself- ALL props go to http://www.guide4moms.com/2012/12/healthy-chocolate-mug-cake-with-peanut.html for her creativity! 

<3 Morgan

Pre-Race Fartlek

Goal:
8-6-4-2-1 with half rest gradually getting faster

Actual:
3 mile warmup
8-6-4-2-1 starting at 545 pace and getting faster to about 5:20 pace
2 mile cool down for 10 miles total

I wanted to get in at least 3 miles of work for my pre-race workout, but still get some turnover, so I drew this workout out from the dust. I hadn't done this since before Twin Cities, so it was nice to pull something out that I hadn't done in quite some time.  Fortunately, Phil was open to doing this workout too, which I was very grateful for since this workout is much harder than it seems.  Of course, I wanted to start out at like 550-600 pace, but I took us off much faster than that and had to maintain that faster pace for the remainder of the workout.  I had worked the night before until 8:00PM, so I believe that this made me feel like the effort was much harder than it should have been.  However, I was still pleased with the splits and the effort.  I've got the Rumba on the Lumber 5k on Saturday, so this was a great tune-up in preparation.

A:
800 choice warm up
8x50 @ :60 (25 kick/25 build)
2x400 pull @ 5:45 (negative split @ 200 wall)
4x50 @ :45 (strong effort)
2x300 swim @ 5:00 (no walls/Turn @ the "T")
4x100 @ 1:20 (strong effort)
2x200 @ 3:00 (descend by 50)
4x150 @ 2:20 (100 RACE, rest :05, 50 recovery)
200 cool down
*4400 total*

B:
600 choice warm up
8x50 @ 1:15 (25 kick/25 build)
2x300 pull @ 5:45 (negative split @ 150 wall)
4x50 @ :55 (strong effort)
2x200 swim @ 4:30 (no walls/Turn @ the "T")
3x100 @ 1:50 (strong effort)
4x150 @ 3:30 (75 RACE, rest :05, 75 recovery)
200 cool down
*3300 total*

C:
500 choice warm up
8x50 w/:15 rest (25 kick/25 build)
2x300 pull w/:30 rest (negative split @ 150 wall)
4x50 w/:15 rest (strong effort)
2x200 swim w/:30 rest (no walls/Turn @ the "T")
200 cool down
*2300 total*

Breaks Interstate Park

Only this awfully cold, dreary and wet day in Lynchburg, I thought I'd share with you a quick post about a weekend trip to Breaks Interstate Park. It's a place I had never heard of but we stayed there for a weekend when my husband had a weekend job nearby. 

To get there we had to drive through the most insanely curvy roads I have ever seen!! 

This Mapquest picture doesn't do it justice! These roads were ridiculous! My husband and I were both feeling car sick it was so bad! Haysi, Virginia, where the pin on the map is, is the area he had to work in but Breaks Interstate Park was nearby. All of the dark green area at the top-left is the park. Oh and not to mention in addition to the curvy roads, everything was either a hill or a mountain! It's right in the heart of the Appalachian Mountains and right by the Virginia/Kentucky border. 

The park was really pretty and nice. The photo above was taken from the restaurant in the park. They've got it set up like a combination resort/hotel but relaxed. Breaks Interstate Park is considered "The Grand Canyon of the South" because of the immense ravine between the mountains. It's pretty spectacular. 

Here we are in front of the "Grand Canyon of the South"...not that you can tell! 

The pictures don't do it justice but it was really a sight to see. Much greener than the real Grand Canyon! 

Where's your favorite little-known tourist attraction? Is it local or in another state?

Till next time,

Catherine

Paul Walker Workout and Diet Secret

Paul Walker Workout and Diet

What you need to know

Paul Walker Workout routine and Diet plan

Paul Walker fitness secret training exercises Fast and Furious 6

Paul Walker Workout and Diet. Paul Walker was born on September 12, 1973 is an American actor. He is best known for his roles in The Fast and the Furious, Fast Five, 2 Fast 2 Furious, Fast and Furious, and his latest film Fast and Furious 6 releasing on May 24, 2013 starring Dwayne Johnson and Vin Diesel. He bulked up to play the role of a football jock in Varsity Blues by lifting weights hard, eating big, and supplementing properly with creatine. He beefed up to a 205 lb. frame rather quickly, but then he realized

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Have you entered yet?

Only a few more days of my very first giveaway contest!!!

Click HERE now and go enter!

I mean it, go!

Let's be honest, I've got a little teeny-tiny blog going on here...you've got a pretty darn good chance of winning! Not so with most of those other freebie contests out there! Not to mention you can earn up to 8 entries!

Ok I'll give you the link again. My very first giveaway contest ever that I'm so excited about! Can you tell I'm still a bit too excited about this thing? Indulge me...go enter it!

Have you entered???

Till next time,
Catherine

**Long Course Meters**

A:800 (200 Swim/200 Kick/200 Drill/200 Pull)
4 x Suicides w/:30 rest (see "Terms" page for explanation)
4 x [200 pull @ 3:15 (smooth)
     100 pull @ 1:30 (FAST!)
1x400 (strong effort) (:05 rest every 100m)
1x400 IM (kick/drill/swim/free by 25)
1x400 (strong effort) (:05 rest every 100m)
200 cool down
*4200 total*

B:
800 (200 Swim/200 Kick/200 Drill/200 Pull)
3 x Suicides w/:30 rest (see "Terms" page for explanation)
3 x [200 pull @ 4:00 (smooth)
     100 pull @ 2:00 (FAST!)
1x300 (strong effort) (:05 rest every 100m)
1x300 (kick/drill/swim by 25)
1x300 (strong effort) (:05 rest every 100m)
200 cool down
*3400 total*


C:
800 (200 Swim/200 Kick/200 Drill/200 Pull)
3 x Suicides w/:30 rest (see "Terms" page for explanation)
3 x [200 pull w/:20 rest (smooth)
     100 pull w/:10 rest (FAST!)
100 cool down
*2400 total*

Vin Diesel Workout and Diet Secret

Vin Diesel Workout and Diet

What you need to know

Vin Diesel Workout routine and Diet Plan

Vin Diesel body fitness secret exercise

Vin Diesel's Riddick training program

Vin Diesel Workout and Diet. Vin Diesel was born on July 18, 1967 is an American actor, writer, director, and producer. He best known for his roles in Saving Private Ryan, Pitch Black, The Fast and the Furious: Tokyo Drift , The Chronicles of Riddick, Fast & Furious, and Fast Five. His latest film Fast and Furious 6 will be releasing on May 24, 2013 starring Dwayne johnson. He actually has one of the most attainable bodies. He has a different workout from professional bodybuilders as he has to perform a lot of action sequences. If you are out of shape and want to build a body like Vin it probably seems very difficult.Let us look at his fitness training.

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My "Not-So-Secret" Health Regimen

These last few weeks have been a whirlwind. I accomplished by dream of becoming Miss Boston after so much hard work! This has left me feeling so humbled, blessed, and even MORE ambitious to share my platform: Fit for Success. Lets make America a healthier place to live!! So... back to the blog :)

Hard work pays off! Lifestyle & Fitness winner at Miss Boston! :)

 Over the past few weeks and months, I've received several messages about my "secrets" to staying healthy. I truly believe health is always a work in progress, but I'm happy to share what has worked for me thus far! However... I'm here to tell it straight forward. Everything you have EVER heard about eating right and exercising... is true. Plain and simple. Now, you just need to abide by it and watch your body change! I'll be honest, a few years ago when I really became dedicated to living a healthy lifestyle, I thought it was my way or the highway. I'd happily enjoy my cookies and junk food (but hey, it was only once a day), and I wondered why my body wasn't changing:

"Where is the magic fairy dust?" "I started exercising- but why don't don't I have a 6-pack yet?" "Well, I wasn't going to have sweets today... but that can start tomorrow!" Are thoughts I often had, yet I was still sitting, wishing, and waiting for my body to 'feel better.' Isn't it AMAZING that once I started listening to the tips I've heard for my entire LIFE (eat right, exercise often, in every single health class every single semester) I FINALLY began to notice changes?!

This is what it is all about. Unfortunately, you will NOT notice differences in your body, until you start putting effort forth. There is no magic fairy. There is no magic pill. There is no one that can burn calories for you. You get ONE body. ONE life. Are you ready to start living it the way YOU want it?! I'm here to tell you:

YOU CAN DO IT!!!!!!!!!!!!!

Now that the 'crabby' part of this blog is over (sometimes you just gotta be a little harsh to get the point across!), lets get on with the show. Listed below are the changes I've made to my lifestyle over the past 2 years. Honestly, this was a full 2-year gradual process. It took time, effort, and learning for me to make these changes. I don't believe it is possible to make one large, drastic change at once. It takes time for your mind and body to adjust, and it is important you set realistic goals so that they are attainable.

Morgan's "Not-So-Secret" Regimen:
A good start is switching from eating 3 large meals a day to 5-6 smaller meals. This is important to keep your metabolism going throughout the day! And of course- NEVER skip breakfast! (how many times have you heard this?) Kick start your metabolism first thing in the AM. I've never gone longer than 4 hours without eating- Starving yourself is never ever the trick.

My Diet: limited sugar, carbs, and dairy (upsets my stomach). All-natural carbs like oatmeal, sweet potatoes, and fruit.  Protein is important at every meal (egg whites, protein shake, lots of chicken breasts), 2-3 fruits per day and as many vegetables as possible (especially green ones). I aim to ingest my 'sugars' (fruits/carbs) in the morning so it doesn't turn into fat overnight. No dressings besides balsamic vinegar and I use herbs to season my chicken breasts instead of dipping sauces! Minimal cheeses- possibly a low-fat mozzarella cheese stick occasionally. A majority of my fats come from raw almonds, olive oil, avocados, all-natural peanut butter. And of course: TONS of water! Water ALL day!

A Typical Day of Eating: 

Breakfast: 2 cups coffee with 1 T cream and 1 T unsweetened almond milk. Unsweetened plain oatmeal with a diced banana and cinnamon
Mid-Morning snack: protein shake if I worked out, otherwise Greek yogurt, or plain rice cake with PB, egg whites, fruit
Lunch- salad with a protein (chicken)
Mid-Afternoon snack: almonds, carrots/peppers and hummus, an apple
Dinner: protein, vegetables, sweet potato, salad

I've completely eliminated: sweets, pasta, rice, (unless it is brown, whole wheat, or quinoa), all chips, candy, soda, any beverage besides water (and coffee in the morning), sugar cereals/oatmeal, frozen meals (sodium central), granola bars, pizza & junk, added salt

Exercise- 5 days a week. More if I'm lucky enough to find time before running around at my job at My Gym Children's Fitness Center on weekends! Variations of cardio (I love to run! At least 3 miles/day), weight lifting, and total-body exercises throughout the week. Usually at least an hour at the gym per day, consisting of 30-40 minutes cardio, alternating between arms/legs/back/abs each day, and mixing it up with 'total-body-workouts in between; stretching at the end) Lean protein shakes afterward.

 

I track every single meal with "My Fitness pal" which enables me to count the fats/carbs/proteins I've ingested each day, and helps me to figure out which nutrients I still need to eat in my day! It is a wonderful way to stay on track.

And of course: I ALWAYS have a cheat meal during the week! So yes, those "eliminated foods" certainly come into play for my cheat meal! Everything I read and hear stresses the importance of a cheat meal. It jump-starts your metabolism, confuses your body, and gives you some extra calories to fuel you through the week! I LOVE cheat meals, and the only time you can ever get me to skip one is the week before a pageant :)

Once again, it took me two years to progress to my current diet. It definitely is a learning experience! I PACK ALL OF MY MEALS AND SNACKS! Yes, salad in tupperware, balsamic vinegar in a mini-tupperware, raw almonds in baggies, you name it. This has been the only way I've been able to stay on track- plus you're saving money from avoiding eating out! Bored? Chew on some sugar free gum and sip water! Aim for a gallon of water a day (128 ounces- I fill my water bottle up over 5 times)! Lastly, I strive to stop eating 2 hours before bedtime.
All in all: put DOWN those chips. Everything that goes in your mouth will contribute to your body. Quit eating that midnight snack! Save it for your cheat meal! Don't even allow yourself to buy junk food at the grocery store! If you buy healthy foods, you will eat healthy foods. Stop making excuses. Start seeing results. Your body will feel SO cleansed, inside and out!

Now, don't be scared off by this. I KNOW you can do it! And if you need a supporter, let me be your first one! Go take on this world. Create the body you have dreampt of. Be proud and patient with yourself. LETS GET HEALTHY!!!

<3 Morgan

Week in Review

64 Miles
15.5 Mile Long Run w/ 3 miles uptempo
2 Workouts
2 Yoga Sessions
1 Weight Session
3 Days with Meagan

When I found out that Meagan would be coming this week, I knew that it would be a week of great quality workouts.  Instead of doing one workout this week, I did 10x400m with Meagan in some of the most dismal conditions ever, but still hit times faster than normal.  I've only been doing workouts for about 5 weeks, but I've already seen marked improvements in my fitness.  It's been a really exciting last couple of weeks because it's very easy to see how quickly I'm improving as times are dropping quickly.

Today's long run was a success as I ran 3 solo miles around 6:00 pace in the middle of the long run.  The guys were trying to hit goal marathon pace, which was a tad slower than what I was trying to hit, so after about 800 meters with them, I dropped the hammer to hit 6:00s instead.  Considering that last fall I had trouble hitting these paces after a 2 mile warmup, I'm confident that running lower mileage right now is the best thing for me.  My race season begins in full force in March and then carries through April, with 4 races in 6 weeks.  I am still on the fence about the USA Half Champs because I want to run a race where I have men to push me, instead of being in no man's land.  Grandma's race committee knows how to put on a great race, however, so it will be a tough decision.

DIY: Greeting Card Binder

OK are you prepared for this?

Gather your sweet and lovely cards from your wedding, your baby shower, past birthdays, whatever you want.

Dust off your hole puncher.

Buy binder clips from Target (about $3 for an assorted pack of 8) in the office supply section.

Now get to work. 

I don't really need to give a tutorial for this do I? 

What a "Duh!" moment on how easy this is and what a great solution for all those cards you can't toss! I did this with all the cards from my bridal shower and wedding. I also cut cardboard to fit in the front and back as covers but haven't gotten around to doing anything cute with them. Maybe I'll glue some cute scrapbooking paper over it or even Mod Podge some pretty fabric. 

Another cool aspect of this project is that you can always unclip the rings and add more cards as time goes on! 

What would you do to make it look cute and decorative?

Till next time,

Catherine

10x400m with Meagan!

Goal:
No workout

Actual:
2.5 mile warmup
10x400m with 1:00 rest at 75-78
3 mile cool down for ~8.5 miles

While I had hoped that the sun would make an appearance for Meagan's visit to Charlotte, it didn't quite work out that way.  Instead, the temperature hovered at 37 degrees the entire day, from 5:30AM until 5PM, not budging a smidgen over that.  To make matters worse, it was raining.  I woke up to Meagan peering outside the window, desperately trying to tell if it was raining hard.  Without less than a second thought, we both decided sleep outweighed running. As a side note, when I went to work, both my boss and my co-worker commented that I looked "tired."  So that definitely means that running in the morning makes me look more spritely rather than sleeping in.

We headed out the door later that afternoon for the Dilworth Speed Loop, where we traversed back and forth on the 800m section.  I felt good through about 7 and then I started to feel less energized.  My quads were very cold and much too red, but I powered through, without a single interval slower than my times a couple weeks ago.  Meagan pulled away from me on the last 3-4, but a part of me didn't care because I knew she was running really fast, while I was just running fast.  Indeed, I was already ahead of myself since I hadn't planned to do a workout anyways.

While the quantity was low, the quality was high, the company splendid, and the weather terrible.  But that didn't stop us from getting the work done in miserable conditions and then rewarding ourselves with a smoothie from Carolinas Smoothie.  Nothing is better than working out with one of my besties.  Too bad this is tricking me into thinking Meagan's back for good!

A:
800 snake warm up (kick every 4th length)
9x50 @ :60 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
3 x [50 RACE @ :45
     50 easy/recovery @ :60
     100 RACE @ 1:15
     50 easy/recover @ :60
     150 RACE @ 2:00
     200 easy pull @ 4:00]
6x150 @ 2:30 (IM/free by 25)
200 cool down
*4200 total*

B:
800 snake warm up (kick every 4th length)
9x50 @ 1:10 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
3 x [50 RACE @ :50
     50 easy/recovery @ 1:10
     100 RACE @ 1:30
     200 easy pull @ 5:00]
4x150 @ 3:00 (free/non-free/free by 50)
200 cool down
*3300 total*

C:
600 snake warm up (kick every 4th length)
6x50 w/:15 rest (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
2 x [50 RACE w/:10 rest
     50 easy/recovery w/:30 rest
     100 RACE w/:10 rest
     200 easy pull w/2:00 rest]
3x150 w/:20 rest (free/non-free/free by 50)
200 cool down
*2400 total*

DIY: Laundry Detergent!

Back when I first got an account on Pinterest, I pinned this recipe for making homemade laundry detergent  from Being Creative to Keep My Sanity for a fraction of the price of buying it from the store every month. I made this quite a while ago and also recently made dishwasher detergent! I love this because it's cheap, easy, lasts forever, and I actually know what's in my detergent, not just random chemicals! 

Ingredients: 

• 1 4lb 12oz box of Borax (found in the detergent isle)
• 1 4lb box of Arm & Hammer Baking Soda (found in the baking isle)
• 1 3lb 7oz box of Arm & Hammer Super Washing Soda (found in the detergent isle)
• 3 bars of Octagon soap OR 2 bars of Zote soap  OR 3 bars of Fels-Naptha soap (all found in the detergent isle)
• 3 lb container of Oxy Clean 

You'll also need:

• A large bucket, such as a 5 gallon one
• Large trash bag or multiple plastic grocery bags
• Large spoon to mix with
• Cheese grater

All you need is 1-2 Tablespoons per load! Save your Oxy Clean scoop and measure it that way, which is what I do! It doesn't sound like much but it's all you need, trust me! 

Directions: 

Grate the bar soap in your cheese grater. I used the regular size holes. Actually, I put my husband to work for this step ;-) It will dissolve in the water, so no worries! I only wash laundry in cold water and I've never had a problem with it not dissolving. 

Now dump everything into the trash bag-lined bucket and mix! I tried to pour each ingredient in layers so it was easier to mix. 

Do I pick the easy projects or what?

My absolutely adorable jar I found at a local thrift store for about $5! I had been wanting to do this project for ages but hadn't found the right jar for it yet. I was ecstatic when I did! It's a little cracked and definitely not perfect but I think it adds to the charm!  

And here it is, all done and ready to go! I had a grocery bag FULL of extra but this was all that would fit into the jar. The little fabric bits are dryer sheets I made with flax seed and dried lavender! They smell amazing and save tons of money also. Keep reading for why I decided to make my own! 

I took this screen shot while I was watching the show My Strange Addiction about a lady who ate dryer sheets. So weird! What's worse is that the chemicals in dryer sheets have been proven to cause cancer and nervous system disorders! Why on earth would I want to put that on my clothing and linens? No thanks! Did you know that many brands of dryer sheets also contain animal fat? Heads up, vegan friends! Now you understand why I either use my own or don't use any at all! 

 Here are a couple more shots of the jar I gave as part of a bridal shower gift to a sweet friend. My husband designed the label for me...what a good graphic designer husband! I had him put the ingredients on the label so if she wanted to make more she had the recipe right there!

On the other side I listed Directions to Use and then Directions to Make. At the bottom I put a little note  saying congratulations, etc. 

What a simple gift, right? I combined this with a homemade flax seed/lavender dryer sheet and a laundry basket from her registry. I think I added more laundry related items but now for the life of me I can't remember! 

I've also given several jar-fulls to my mom and my mother-in-law and guess what...I've still got tons left! I don't remember exactly when I made it but it's getting close to the year mark I think. This stuff is great! 

Helpful hints:

• I had a hard time finding Super Washing Soda. My local Food Lion, Target and CVS didn't have it but Kroger did. 
• My local Food Lion didn't have Fels-Naptha soap or Zote so I bought Octagon brand. They're all basically the same. Zote can be found at Home Depot.
• The Oxy Clean is optional but definitely can't hurt, especially if you have kids or work a messy job!
• Remember, you only need 1-2 Tablespoons per load! This stuff will last you FOREVER! 
• The recipe makes about 2 gallons so be prepared! 

Have you ever made your own detergent? What's your favorite detergent to use?

Don't forget to go HERE and enter my very first giveaway!! It's an amazing prize!

Till next time,
Catherine

Taylor R: New AAG Model

200 lbs of lean muscle: His physique is admirably built, but this handsome fitness model has even more fascinating skills and personality traits. Taylor R. comes to AllAmericanGuys from the state of North Carolina. He's a part time model and small business owner who enjoys interacting with people. He also enjoys doing charitable work and working with the disable. For fun Taylor enjoys outdoor activities, boating and also working out.


Age at date of debut on AllAmericanGuys: 22 years
Height: 6'2, Weight: 200
Most admired body part: Abdominals

You find many high quality photos and videos of Taylor R. here on AllAmericanGuys.

Kate Upton Workout and Diet Secret

Kate Upton Workout and Diet

What you need to know

Kate Upton Workout routine and Diet Plan

Kate Upton Hot fitness secret training exercise


Kate Upton Workout and Diet. Kate Upton was born on June 10, 1992 is an American model and actress. She is best known for her appearances in the Sports Illustrated Swimsuit Issue. She also appeared in film Tower Heist and The Three Stooges. She started her proper workout 3 months prior to the photo shoot for the SI issue. Justin Gelband made her to go through circuit training, which consists of many intense exercises for short duration. This is a great way to develop your body curves and killer looks because different exercises will develop different muscle groups. Let us see her fitness training.

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My First giveaway! Coconut Oil!

Ok guys I am just about BURSTING at the seams to tell you about this!

I'm joining up with Tropical Traditions, an amazing company that sells primarily coconut oil, and having my first giveaway contest!

One of you lucky dogs will win a free jar of coconut oil!

I was first introduced to Tropical Traditions brand about 5 years ago when working at a small local natural food store. My boss swore by coconut oil and primarily used Tropical Traditions. Now I'm hooked! I used it for everything and I love it!

(Source)

You can view my previous post about how much I love coconut oil here.

Lately I have been using Expeller-Pressed Coconut Oil from Tropical Traditions. I'd have to say primarily because it is cheaper. Gold Label is a much higher grade and quality and retains much more of the coconut scent and flavor. Which brings me to another reason I choose the Expeller-Pressed over the Gold-Label. For me personally, I have never been a fan of the flavor of coconut and I know many others aren't either. I cook with coconut oil often and I don't always want the flavor or smell of coconut oil. Now don't get me wrong, MANY people love the flavor and scent but to stay on the safe side, I prefer coconut oil without it. That way I'm able to sneak it into more foods without people catching on and whining "Ewww did you put healthy stuff in this??" Why yes, yes I did. But what they don't know, can't hurt 'em!

All that being said, the Gold Label is much higher quality and better overall. My mother-in-law and I did a smell/taste test and she really enjoyed the fact that the Gold Label had a stronger flavor and scent.

I highly recommend Tropical Traditions coconut oil and that's coming from years of using it, not getting a free sample!

Win 1 quart of Gold Label Virgin Coconut Oil!

Tropical Traditions is America�s source for coconut oil. Their Gold Label Virgin Coconut Oil is hand crafted in small batches by family producers, and it is the highest quality coconut oil they offer. You can read more about how virgin coconut oil is different from other coconut oils on their website: What is Virgin Coconut Oil?

You can also watch the video they produced about Gold Label Virgin Coconut Oil:

Tropical Traditions also carries other varieties of affordable high quality coconut oil. Visit their website to check on current sales, to learn about the many uses of coconut oil, and to read about all the advantages of buying coconut oil online. Since the FDA does not want us to discuss the health benefits of coconut oil on a page where it is being sold or given away, here is the best website to read about the health benefits of coconut oil.

DETAILS!

• Prize: 1 quart of Gold Label Virgin Coconut Oil from Tropical Traditions
• To enter: Follow the prompts on my Rafflecopter widget below!
• Starts: Wednesday, February 20th, 2013
• Ends: Thursday, February 28th, 2013
• Only one winner and it's available to U.S. and Canada residents (sorry!)
• The winner will be chosen at random and announced on Friday, March 1st, 2013! I will e-mail the winner as well to confirm.

a Rafflecopter giveaway

If you're interested in buying coconut oil or any of their other great products, be sure to go through the following link!

Virgin Coconut Oil, Gold Label - 1 quart

If you order by clicking on the above link and have never ordered from Tropical Traditions in the past, you will receive a free book on Virgin Coconut Oil, and I will receive a discount coupon for referring you.

Disclaimer: Tropical Traditions provided me with a free sample of this product to review, and I was under no obligation to review it if I so chose.  Nor was I under any obligation to write a positive review or sponsor a product giveaway in return for the free product.

Good luck everyone! 

Till next time,
Catherine

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
8x50 @ :60 (with Band only)
4x300 swim @ 5:30 (descend 1-4)
4x300 pull @ 5:30 (descend 1-4)
300 cool down (50 back/50 swim)
*4200 total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
8x50 @ 1:15 (with Band only)
4x200 swim @ 3:45 (descend 1-4)
4x200 pull @ 3:45 (descend 1-4)
300 cool down (50 non-free/50 swim)
*3400 total*

C:
400 choice warm up
4x75 w/:15 rest (kick/drill/swim by 25)
4x50 w/:15 rest (with Band only)
3x200 swim w/:20 rest (descend 1-4)
3x200 pull w/:20 rest (descend 1-4)
300 cool down (50 non-free/50 swim)
*2400 total*

3x2 Mile

Goal:
3x2 Mile with 2:00 Rest at 600-555-550 pace

Actual:
2.7 mile warmup
3x2 mile with 2:00 rest
11:36 (5:50/5:46)
11:31 (5:46/5:45)
11:17 (5:40/5:37)
2.3 mile cool down for 11 miles total

Just like last Tuesday, Caleb, Charlie, Brad and I rolled out of bed to meet at the speed loop for some 2 mile repeats.  We had a guest appearance from Jaskot, which was a appreciated addition to the group, especially for me.  The weather was pleasantly perfect, with temps in the upper 40s and little wind.  We started and the boy immediately took off ahead of me, as I settled into what felt like a comfortable pace with Matt.  After 3/4 of a mile, Matt had fallen off my pace, and I was still 10-15 meters behind Caleb and Charlie.  I finished with a solid time and made it my goal to continue to get closer to Charlie and Caleb. By the second interval, I had closed the gap from 10 meters to 5 meters.  At the start of the third, they weren't too far ahead of me, so I made a move to charge a couple of strides to tuck in directly behind them.  I stayed with both of them through 1.5 miles and then Charlie and I began to pull away from Caleb.  I felt absolutely great the entire workout and was pleased to close in such a solid time.

What I liked most about this workout was that I was basically alone for the first four miles of the workout and still found the motivation within myself to push hard.  Last fall, I really struggled with this mental tenacity and I feel really confident that my mentality is finely tuned again!  This also proves that running 60-65 miles a week is really enabling me to bring my quality back to what it should be.

Warm-up:
300 swim/300 pull/200 kick

Pre-Main set:
4 x 25 kick
2 x 50 Drill
100 swim @ 85-90% effort
-Repeat above 4-5x

20 x 25 (fast on :20, :25, :30 sec/ez on :30, :40)
-1 fast/1 ez
-2 fast/1 ez
-3 fast/1 ez....

Main set:
5-6 x 150 (on 2:15, 2:40, 2:50)
-25 kick/50 swim build/25 kick/50 swim build

400-600 pull
-100 strong/100 ez, repeat

Cool down:
150-200 choice

Exciting Blog News!

Tomorrow marks the start of my very first blog giveaway!! 

I couldn't be more excited about this! 

I can't really give any other details away but be sure to come back tomorrow and enter the giveaway!!!

Is the anticipation killing you? It killed me to wait this long to share but it's worth it! Any guesses as to what I'm giving away?

Till next time,

Catherine

Greg Plitt: Deltoid Dominance Workout

"Strength is not found in the victory, it's found in the hardships and what you overcome to get the victory", Greg Plitt puts right. Prepare for great hardship, as Greg leads you through Deltoid Dominance. The top cover model explains: "This punishing shoulder workout will hit your delts from every angle with exercises you have never seen before. This all out assault on your shoulders is guaranteed to unleash the growth while it tests your desire to achieve your true potential. Make it through Deltoid Dominance, and not only will you master the gym, but you just might find the confidence to master life." The thrilling preview video:

http://youtu.be/KetjjBHzvQo

The full Deltoid Dominance Workout is available at www.GregPlitt.com.

GregPlitt.com Members Testimonial Video 2012:

A year in review for those who joined the ranks in 2012, www.GregPlitt.com has fueled the fire of personal transformation for thousands of people, inspiring and motivating them to not only transform their body physically, but also unlocking their mental potential and self confidence to help them build a better life. This video shares just some of the impressive transformations people have made physically and mentally while fueled by the www.GregPlitt.com Members Section. GregPlitt.com exists to provide the truth and uses the gym environment as a metaphor for life, providing the education and motivation to help you take charge of your destiny and become your own master!



The GregPlitt.com Members Section contains over 250 hours of video, including 62 instructional workout videos, $9.95 a month for full access.

Facebook: http://www.facebook.com/gregplittpage
Twitter: https://twitter.com/#!/gregplitt

Greg Plitt: Never Looking Back Workout

Profound knowledge combined with conclusive philosophy: Greg Plitt's approach to fitness is unique, highly motivating and always surprising. The top cover model introduces his new workout: "Winning isn't everything, but training to win is. Having the will to win, that is everything." Train to win with Greg as he leads you through his new Never Looking Back Workout. The bodybuilder explains: "Make it through the barrage of exercises in this grueling back workout and, not only will you unleash the growth, but you'll have the satisfaction of knowing that you put the work in today, so you don't have to wonder "what if" tomorrow. I show you how to give it your all now, so you never have to look back on your life with regret later. Your greatest achievement isn't in the past, it's still to come...ensure you're ready for it!" The thrilling preview video:

http://youtu.be/gGI_r_vqVFo

The full Never Looking Back Workout is available at www.GregPlitt.com.

GregPlitt.com Members Testimonial Video 2012:

A year in review for those who joined the ranks in 2012, www.GregPlitt.com has fueled the fire of personal transformation for thousands of people, inspiring and motivating them to not only transform their body physically, but also unlocking their mental potential and self confidence to help them build a better life. This video shares just some of the impressive transformations people have made physically and mentally while fueled by the www.GregPlitt.com Members Section. GregPlitt.com exists to provide the truth and uses the gym environment as a metaphor for life, providing the education and motivation to help you take charge of your destiny and become your own master!



The GregPlitt.com Members Section contains over 250 hours of video, including 62 instructional workout videos, $9.95 a month for full access.

Facebook: http://www.facebook.com/gregplittpage
Twitter: https://twitter.com/#!/gregplitt

DIY: Melted Crayon Art

Happy Monday, everyone! What? You're not happy it's Monday? Well, smile anyways!

Today I thought I'd bring out a project I did BEFORE I started my blog, which is why there aren't any pictures of the DIY process in action. But I'll tell you, it's easy to do!

Supplies:

• Crayons (whichever colors you prefer)
• Canvas (size is up to you)
• Hair dryer
• Tape

Directions:

Pick out the color crayons you want in your project. I chose greens, a few yellows, and oranges. I wanted this to go in my kitchen and green/orange are my current kitchen colors.

Now line them up on the canvas in whatever pattern you'd like. I've seen all sorts of cool variations like wavey patterns, flower patterns and other neat ideas. For the first one, I decide to just go straight across the top. One good friend of mine picked colors that matched her favorite wedding photo from the Bahamas. It turned out beautifully and sits on her fireplace mantel next to the photo. Seeing hers is what made me say, "Ok, enough is enough...I'm making one of those!"

I would recommend removing the labels from the crayons before taping them down. That way they won't slip out of the wrapper right away.

Now bust out that hair dryer and get to work!

Melt the crayons until you get the look you want!

Voila! Simple, cheap, and fun art! It even matched the fruit! We've since moved the canvas over top of a little metal baker's rack and replaced it with these awesome free kitchen printables. 

For this one I taped off a small area so that I can put a picture in there and the melted crayons act like a frame. I think it's cool! I also cut the crayons into 1" pieces so it wouldn't overflow the canvas. I haven't picked a photo yet so it's not hung up yet but I'm getting there!

My husband made this one on his own. He just really wanted to play and melt more wax. He likes it, though so we may still hang it somewhere! 

Helpful hints: 

• Keep the hair dryer on low heat. If it's going too fast it will knock the crayon pieces off the canvas.
• Full size crayons produces a lot of melted wax. Remember that if you're using a smaller canvas. 
• If you have white or light colored walls where you're going to hang the canvas, you may want to cover the back where the crayon ran the wrong way so it doesn't "draw" on your wall. 
• Lay down newspaper or something so you don't get melted wax everywhere!
• Prop the canvas at an angle so the wax melts and drips nicely but the crayons don't slip and fall down the canvas, messing up your design. 
• Take your time! It's not a race. 
• Point your hair dryer down at the crayons. That way you don't blow them off to the sides and the crayons melt and drip downwards nicely. Unless you want a different effect then go for it! 

Have you made melted crayon art before? What sort of pattern did you use? Send me a photo of how it turned out, whether it's good, bad or ugly! I'd love to see your versions!

Till next time,

Catherine

Week in Review

62 Miles
1 Workout
15 Mile Long Run
60 Min Deep Stretch
2 Days in NYC

I'm behind on my blog because I had too much fun in NYC with Jay, Aaron, and Lauren.  The first five days of the week were spent in Charlotte, where I crushed my first real speed workout back and knocked out a nice 15 miler on Friday morning before heading to work. Fortunately, Caleb and Charlie have become my reliable Tuesday workout partners in the early morning hours.  They have pushed me to run faster than I would have expected at this point in my comeback.  I had a slight scare on Thursday night because my oblique had been twitching for 24 hours.  About every 10 seconds, my oblique pulsated for a couple of seconds, before quieting down.  Garrett massaged it for me after we discovered that it was extremely tight.  It wasn't painful or anything, more just uncomfortable like strong hiccups.

On Saturday morning, I ran Denise's dog in the sleet/freezing rain before heading to the airport for NYC.  Some highlights from NYC include:

• Witnessing several American records get shattered at the Millrose Games
• Staying out until 4AM bar hopping from most likely one of three track & field bars in entire USA to an underground club, to a pub, to a speakeasy and finally to a pizza joint.
• Hanging out with Jay and Lauren in their awesome neighborhood, Chelsea, in Manhattan
• Seeing Nicole Schappert and Kelly Polisin, my old Wake teammates
• Eating delicious vegan food from Blossom, and eating unhealthy food from Jacques Torres chocolate
• Eating at the Grey Dog with Nicole and Heidi and Aaron - the food was delicious

On Sunday night, I closed the week by turning out the lights at 9PM while Jay worked until midnight.  I don't know how he runs so much and functions so well at work.  Either way, he was a great host and I'm very grateful to have him and Lauren as such gracious friends.

46-Calorie Cookie?! Yep.

No sugar. No flour. No eggs. No oil. No butter. No sweeteners. 

This may be my best discovery yet. YUM! After really striving to live a healthy lifestyle, I often try to ignore my raging sweet tooth. Well, sometimes that is just not possible, but today I found a GUILT-FREE way to satisfy my need for sweets! I wouldn't even dare to consider this a cheat meal. With only 3 ingredients, a 5-minute prep time, and only 46 calories per bite-size cookie, I'm here to introduce:

46-Calorie Cookies

I found a variation of this on Pintrest and decided to put my own spin on it. These are the easiest "cookies" I've ever made and chances are, you probably already have all of the ingredients in your cabinets!

Ingredients:

2 Large Old Bananas

1 c.Quick Oats

Sprinkle of Cinnamon

Add You Own Twist:

2 T. Dark Chocolate Chips

1 T. Slivered Almonds

Unsweetened Coconut

Dried Cranberries

The only 3 ingredients you need are the bananas, quick oats, and cinnamon. After that, you can add in any ingredient you desire- try to keep it healthy though :) I decided to add 2 T. Dark Chocolate Chips, and then to half of my batch, I added in 1 T. Sliced Almonds. 

Directions:

1. Preheat oven to 350 degrees

2. Mix all ingredients together

3. Stir in toppings

4. Lightly coat cookie sheet with cooking spray

5. Spoon bite-size spoonfuls of 'cookie dough' onto cookie sheet

6. Bake for 12-14 minutes

dark-chocolate chip version

dark chocolate chips + sliced almonds

I divided my batch into 14 bite-size cookies (thus yielding the 46-calorie measurement- nutrition information below) and it was the perfect size to cure your sweet tooth!

ready for the oven :)

finished product! fresh out of the oven

Keep an eye on the cookies while they bake. Depending on your oven, they will take anywhere between 12-14 minutes. It even makes your kitchen smell delicious!

aren't they cute?

Almonds, Dark Chocolate, and Melted= Oh My!

Ahhhhh, I am so satisfied and so happy to share this with my fellow health-freak friends!

Cookies + 2 T. Dark Chocolate Chips

14 Servings

Nutrition Facts for 1 Cookie:

46 Calories

1 g. Fat

9.5 g. Carbs

1 g. Fiber

2.8 g. Sugar

1 g. Protein

If I were to do anything different for next time, I might look for mini-dark chocolate chips so that they are more dispersed throughout the batch. Then again, the melty-heaven of the normal chocolate chips was delightful.Unsweetened coconut would be a delicious additive as well! 

Ready, Set, Enjoy!

Morgan