Wednesday, December 7, 2016

RockyRun



Got my number for the 10 miles Run hope to see ya there
Location: Philadelphia Museum of Art
2600 Benjamin Franklin Parkway, Philadelphia, PA
Date: Saturday, November 12, 2016
Start Time: 5K - 6:45am | 10 Mile - 7:30am



Wednesday, June 8, 2016

Run The Gates

                           The Results are in not bad for my first 5 miles run 56:54
                                             http://www.runthegates.org

Tuesday, April 19, 2016

May Fair Run


                         http://www.mayfaircivicassociation.com/p/mayfair-fallen-heroes-run.html
                         The results are in! https://www.runtheday.com/registration/results/38722

Core Strength For Runners


Core strength is a key element for strong, fast, injury free running. Yet this term has been used so widely that it’s virtually become meaningless. 
And what happens? 
Most runners are training their core wrong, or they are not understanding exactly how their core strength should translate to strong, fast, injury free running and are missing out on huge improvements. 
The good news? It’s actually pretty simple if you break it down the right way. We do just that right here and give your our favorite most effective core exercises that will change the way you see your own core strength or (ahem) lack thereof, and it’s crucial importance to you and your running goals!

Wednesday, February 10, 2016

4 Steps to Perfect Weight

How to Lose Weight Fast And Safe: Follow These
4 Steps to Perfect Weight

Step 1 – Avoid Sugars and Carbs
Step 2 – Consume Proteins
Step 3 –Cardio training
Step 4 – Interval training

 Hydration is essential for a healthy weight loss. Therefore, you need to drink
sufficient amounts of water. Also, it is very useful to consume a glass of water
before meals, in order to eat less and feel full longer.

 Note that you need to rest your muscles in order to avoid straining. That is,
when you exercise, you need to rest at least 24 hours before you start working
again on a muscle group.

 Furthermore, you should also have your 7-8 hour night sleep, and proper rest and sleep.

Monday, January 25, 2016

Grilled Cheese with Spinach and Provolone

Grilled Cheese with Spinach and Provolone 

 Total Time: 22 min. 
Prep Time: 10 min. 
Cooking Time: 12 min. 
Yield: 1 serving

Ingredients:
½ tsp. olive oil
¼ medium yellow bell pepper, thinly sliced
¼ medium red bell pepper, thinly sliced
¼ medium red onion, thinly sliced
2 slices low-sodium sprouted whole grain bread
1 tsp. Dijon mustard
¼ cup raw spinach
1 slice provolone cheese (1 oz.)

Preparation:
1. Heat oil in medium nonstick skillet over medium high heat.
2. Add bell peppers and onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Remove from pan. Set aside.
3. Spread mustard on one slice of bread.
4. Top with bell pepper mixture, spinach, cheese, and second slice of bread. Set aside.
5. Heat skillet over medium high heat.
6. Add sandwich; cook for 2 to 3 minutes, or until golden brown. Flip, cook for 3 to 4 more minutes or until cheese has melted.

Tip: Sandwich can also be grilled in a countertop two-sided grill or Panini maker