tag:blogger.com,1999:blog-40711225578131390252024-02-20T12:25:35.633-08:00a little bit of everythingLearning and EarningEfrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-4071122557813139025.post-6328376699841324132016-12-07T16:06:00.003-08:002016-12-07T16:06:51.219-08:00RockyRun<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: #1d2129; font-family: inherit; font-size: 14px;">Got my number for the 10 miles Run hope to see ya there</span></div>
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<span style="font-family: inherit;">Location: Philadelphia Museum of Art</span></div>
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<span style="font-family: inherit;">2600 Benjamin Franklin Parkway, Philadelphia, PA</span></div>
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<span style="font-family: inherit;">Date: Saturday, November 12, 2016</span></div>
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<span style="font-family: inherit;">Start Time: 5K - 6:45am | 10 Mile - 7:30am</span></div>
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<a href="http://www.rockybalboarun.com/" rel="nofollow" style="color: #365899; cursor: pointer; text-align: start;" target="_blank">http://www.rockybalboarun.com/</a></div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-2168188761963415862016-06-08T15:16:00.002-07:002016-06-08T15:31:28.131-07:00Run The Gates<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">The Results are in not bad for my first 5 miles run 56:54</span><br />
<a href="http://www.runthegates.org/pdfs/2016%20Run%20and%20Walk%20Results.pdf" rel="nofollow noopener" style="background-color: white; color: #365899; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 18.76px;" target="_blank">http://www.runthegates.org</a></div>
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<a href="http://www.runthegates.org/pdfs/2016%20Run%20and%20Walk%20Results.pdf" target="_blank">http://www.runthegates.org/pdfs/2016%20Run%20and%20Walk%20Results.pdf </a> </div>
Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-89225214462962176952016-04-21T06:51:00.000-07:002016-06-08T16:10:24.962-07:00Global Running Day<div class="separator" style="clear: both; text-align: center;">
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<a href="http://globalrunningday.org/" rel="nofollow noopener" style="background-color: white; color: #365899; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;" target="_blank">Globalrunningday.org</a> 6/1/16</div>
Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-82077598651023237302016-04-19T18:15:00.003-07:002016-06-08T16:10:30.291-07:00May Fair Run<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: #f6f6f6; color: #2f2f2f; font-family: "open sans" , sans-serif; font-size: 14px; line-height: 20px;"> <a href="http://www.mayfaircivicassociation.com/p/mayfair-fallen-heroes-run.html" target="_blank"> http://www.mayfaircivicassociation.com/p/mayfair-fallen-heroes-run.html</a></span><br />
<span style="background-color: white; color: #1d2129; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;"> The results are in! </span><a href="https://www.runtheday.com/registration/results/38722" rel="nofollow noopener" style="background-color: white; color: #365899; cursor: pointer; font-family: helvetica, arial, sans-serif; font-size: 14px; line-height: 19.32px;" target="_blank">https://www.runtheday.com/registration/results/38722</a>Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-13198456454664497452016-04-19T18:13:00.002-07:002016-04-19T18:13:28.046-07:00Core Strength For Runners<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/J3WbOvPd7v8/0.jpg" src="https://www.youtube.com/embed/J3WbOvPd7v8?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<div style="background-color: #f6f6f6; box-sizing: border-box; color: #2f2f2f; font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 10px;">
<span style="box-sizing: border-box; font-weight: 700;">Core strength is a key element for strong, fast, injury free running. </span>Yet this term has been used so widely that it’s virtually become meaningless. </div>
<div style="background-color: #f6f6f6; box-sizing: border-box; color: #2f2f2f; font-family: 'Open Sans', sans-serif; font-size: 14px; line-height: 20px; margin-bottom: 10px;">
And what happens? </div>
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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. </div>
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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!</div>
Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-17161480157722356452016-02-10T16:41:00.000-08:002016-02-10T16:49:28.069-08:004 Steps to Perfect Weight<div class="separator" style="clear: both; text-align: center;">
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How to Lose Weight Fast And Safe: Follow These<br />
4 Steps to Perfect Weight<br />
<br />
Step 1 – Avoid Sugars and Carbs<br />
Step 2 – Consume Proteins<br />
Step 3 –Cardio training<br />
Step 4 – Interval training<br />
<br />
Hydration is essential for a healthy weight loss. Therefore, you need to drink<br />
sufficient
amounts of water. Also, it is very useful to consume a glass of water<br />
before meals, in order
to eat less and feel full longer.<br />
<br />
Note that you need to rest your muscles in order to avoid straining. That is,<br />
when
you exercise, you need to rest at least 24 hours before you start working<br />
again on
a muscle group.<br />
<br />
Furthermore, you should also have your 7-8 hour night sleep, and proper rest and sleep.Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-88689506603697624562016-01-31T11:49:00.001-08:002016-01-31T12:18:53.416-08:00Run Efrain Run<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-PMr89EO29YrOkqYR2Wx7Rab4Cou0otfGDrQEZ9jlkX4kpRTi3ZhgKAMEY-xzrvYbDm8CeGjoDSsppMcRXic0wpmVx9M4B7xr3gBf0GFPZ64Fb09Tali2KsTgJFDr3oaesWhvH4nXBnY/s1600/12438965_1213287858686033_7572117949391177933_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-PMr89EO29YrOkqYR2Wx7Rab4Cou0otfGDrQEZ9jlkX4kpRTi3ZhgKAMEY-xzrvYbDm8CeGjoDSsppMcRXic0wpmVx9M4B7xr3gBf0GFPZ64Fb09Tali2KsTgJFDr3oaesWhvH4nXBnY/s400/12438965_1213287858686033_7572117949391177933_n.jpg" /></a></div>Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-81739347407341683192016-01-26T09:56:00.001-08:002016-01-26T17:35:36.879-08:00Burn Big Calories with this 30 minute workout<div class="tweet-row tweet-text userselect" style="margin-top: 6px; padding: 0px; word-wrap: break-word;">
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<span style="background-color: rgba(255, 255, 255, 0);">Burn Big Calories With This 30-Minute Treadmill Workout</span></div>
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<span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a class="twitter-timeline-link activeLink dir-ltr" data-url="http://www.mapmywalk.com/blog/burn-big-calories-with-this-30-minute-treadmill-workout-5029/?utm_source=silverpop" dir="ltr" href="https://t.co/BTp7bv5Jj0" rel="nofollow" style="direction: ltr; outline: 0px; text-decoration: none; unicode-bidi: embed;" target="_blank">mapmywalk.com/blog/burn-big-…</a></span></div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-19228396121200722502016-01-25T15:45:00.001-08:002016-01-25T16:03:57.707-08:00Grilled Cheese with Spinach and Provolone<div class="separator" style="clear: both; text-align: center;">
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<div style="text-align: center;">
Grilled Cheese with Spinach and Provolone </div>
<div style="text-align: center;">
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<div style="text-align: center;">
Total Time: 22 min. </div>
<div style="text-align: center;">
Prep Time: 10 min. </div>
<div style="text-align: center;">
Cooking Time: 12 min. </div>
<div style="text-align: center;">
Yield: 1 serving<br />
<br /></div>
<div style="text-align: center;">
Ingredients:<br />
½ tsp. olive oil<br />
¼ medium yellow bell pepper, thinly sliced<br />
¼ medium red bell pepper, thinly sliced<br />
¼ medium red onion, thinly sliced<br />
2 slices low-sodium sprouted whole grain bread<br />
1 tsp. Dijon mustard<br />
¼ cup raw spinach<br />
1 slice provolone cheese (1 oz.)<br />
<br />
Preparation:<br />
1. Heat oil in medium nonstick skillet over medium high heat.<br />
2. Add bell peppers and onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Remove from pan. Set aside.<br />
3. Spread mustard on one slice of bread.<br />
4. Top with bell pepper mixture, spinach, cheese, and second slice of bread. Set aside.<br />
5. Heat skillet over medium high heat.<br />
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.<br />
<br />
Tip: Sandwich can also be grilled in a countertop two-sided grill or Panini maker</div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-42386523553545315372016-01-23T15:55:00.001-08:002016-01-23T15:55:02.000-08:00Daily Food<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrL9aCmmZuTNHtPur64vuL9mOHU8gn1WRUPilvJ_kzyyFTPES04lsWNMldu5sNVg7meu0mfY0RYJFzmCYLqOA_eZDCL25LP6_SMUZUM9qwOKpn-wqcZX-V1fw-R0wz6gfwDrxav6gTWI4/s1600/2014-01-091-770x402.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrL9aCmmZuTNHtPur64vuL9mOHU8gn1WRUPilvJ_kzyyFTPES04lsWNMldu5sNVg7meu0mfY0RYJFzmCYLqOA_eZDCL25LP6_SMUZUM9qwOKpn-wqcZX-V1fw-R0wz6gfwDrxav6gTWI4/s320/2014-01-091-770x402.jpg" /></a></div>Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-10177902843312524122015-10-31T19:38:00.000-07:002015-10-31T19:38:03.700-07:0020 Ways to Do a Plank<br />
<div style="text-align: center;">
<a href="http://www.health.com/health/gallery/0,,20813896,00.html">http://www.health.com/health/gallery/0,,20813896,00.html</a></div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-76008076868544614292015-10-31T07:19:00.002-07:002015-10-31T07:22:28.541-07:00Run a Mile<div style="text-align: center;">
<a href="https://www.facebook.com/littlejefe/posts/1166446756703477?pnref=story">https://www.facebook.com/littlejefe/posts/1166446756703477?pnref=story</a></div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-17278987416848386812015-10-31T07:00:00.000-07:002015-10-31T07:14:52.454-07:00 Philadelphia Half Marathon<div style="text-align: center;">
American Association for Cancer Research Rock ‘n’ Roll Philadelphia Half Marathon 11/31/15</div>
<div style="text-align: center;">
<a href="http://www.runrocknroll.com/philadelphia/">http://www.runrocknroll.com/philadelphia/</a></div>
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<a href="http://www.mayfaircivicassociation.com/">Mayfair Civic Association</a></div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-7732281463464678102015-05-13T18:36:00.001-07:002015-05-13T18:36:10.807-07:00All of me#pizapEfrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-36386692291085281782015-02-16T13:08:00.000-08:002015-02-16T13:08:13.366-08:00Finally Free Website<span style="background-color: #fcfdfd; font-size: 26.6666660308838px;"><span style="color: red; font-family: Verdana, Arial, sans-serif;"><a href="http://littlejefe.atwebpages.com/">http://littlejefe.atwebpages.com/</a></span></span><br />
<span style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;"><br /></span>
<span style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;">How to Create a FREE Website</span><br style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;" /><br style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;" /><span style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;">Learn how to create a website step by step with no step skipped. if you don't</span><br style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;" /><span style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;">understand how to make a website after watching the videos you can call me</span><br style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;" /><span style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;">My info is on the website Click on the link above to get started......</span><br />
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<span style="background-color: #fcfdfd; color: red; font-family: Verdana, Arial, sans-serif; font-size: 26.6666660308838px;"><br /></span>Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-33892054059267884922015-02-16T13:03:00.000-08:002015-02-16T13:03:10.555-08:0030 Days With Ubuntu Linux: Day 1<div style="text-align: center;">
<a href="http://www.pcworld.com/article/229187/30_days_with_ubuntu_linux.html?page=2">http://www.pcworld.com/article/229187/30_days_with_ubuntu_linux.html?page=2</a></div>
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-75282205733658002262015-02-15T15:56:00.001-08:002018-10-25T15:21:23.503-07:00My Social Media<div class="separator" style="clear: both; text-align: center;">
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Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-65556855392345617512015-02-14T18:22:00.001-08:002015-02-14T18:22:25.805-08:00Linux Mint 17.1<div class="separator" style="clear: both; text-align: center;">
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<span dir="ltr" style="outline: none;" tabindex="-1"><a href="https://sites.google.com/site/easylinuxtipsproject/mint-cinnamon-first">https://sites.google.com/site/easylinuxtipsproject/mint-cinnamon-first</a></span></div>
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<div style="text-align: center;">
<div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px;">
<b>Click on a blue button for your free copy of Linux Mint or Ubuntu:</b></div>
<br style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; text-align: start;" /><div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px;">
<b>Linux Mint 17.1 LTS with Cinnamon (<span style="font-size: medium;">64 bit</span> for modern computers):</b></div>
<div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; margin-left: auto; margin-right: auto;">
<img border="0" src="https://sites.google.com/site/easylinuxtipsproject/_/rsrc/1423750215061/Home/Download-3.jpg" style="border: 0px; padding: 0px;" /></div>
<br style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; text-align: start;" /><div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px;">
<b>Linux Mint 17.1 LTS with Cinnamon (<span style="font-size: medium;">32 bit</span> for older computers):</b></div>
<div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; margin-left: auto; margin-right: auto;">
<a href="http://mirror.jmu.edu/pub/linuxmint/images/stable/17.1/linuxmint-17.1-cinnamon-32bit.iso" imageanchor="1" rel="nofollow" style="background: none; border-bottom-style: none; color: #471264;"><img border="0" src="https://sites.google.com/site/easylinuxtipsproject/_/rsrc/1423750215061/Home/Download-3.jpg" style="border: 0px; padding: 0px;" /></a></div>
<br style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; text-align: start;" /><div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px;">
<b>Linux Mint 17.1 LTS with Xfce (lightweight for old computers, 32 bit):</b></div>
<div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; margin-left: auto; margin-right: auto;">
<a href="http://mirror.jmu.edu/pub/linuxmint/images/stable/17.1/linuxmint-17.1-xfce-32bit.iso" imageanchor="1" rel="nofollow" style="background: none; border-bottom-style: none; color: #471264;"><img border="0" src="https://sites.google.com/site/easylinuxtipsproject/_/rsrc/1423750215061/Home/Download-3.jpg" style="border: 0px; padding: 0px;" /></a></div>
<br style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; text-align: start;" /><div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px;">
<b>Ubuntu 14.04 LTS (the best Ubuntu, better than 14.10):</b></div>
<div style="background-color: white; font-family: Arial, Verdana, sans-serif; font-size: 16px; margin-left: auto; margin-right: auto;">
<img border="0" src="https://sites.google.com/site/easylinuxtipsproject/_/rsrc/1423750215061/Home/Download-3.jpg" style="border: 0px; padding: 0px;" /></div>
</div>
Efrain Sanchezhttp://www.blogger.com/profile/09557603062701060587noreply@blogger.com0tag:blogger.com,1999:blog-4071122557813139025.post-49819438394349660052015-02-14T14:50:00.002-08:002015-02-14T14:50:40.681-08:00LittleJefeDotCom<div class="separator" style="clear: both; text-align: center;">
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