tag:blogger.com,1999:blog-78057028917625868862024-03-14T00:16:25.797+01:00Reto: Recipe for healthWith my first marathon completed (February 19th 2012) and almost a full year of my healthy hair care journey acheived (May 2012)...my goals now are to stay vegan, stay running, and continue forward. I can already see ultramarathons and trail marathons in my future. Plus lots more interesting vegan and hair experiments. So I hope you continue to stay with me and join in. You all help to keep me honest.Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.comBlogger223125tag:blogger.com,1999:blog-7805702891762586886.post-27112040224961960772013-11-03T18:49:00.001+01:002013-11-03T19:06:17.767+01:00III Carrera Popular Subida Castillo Almodóvar del Río<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhWV5vliBOTKYS2glHTs2EmvOICufPgvqk24SZcbyvS65sXfQKcR0Ylb9wRz0RYw-AzTS5IGtRokz-RR5Kp60UJrDj3AKSbifYNeIRk6t55ROaPhv4IQz96P2Zi5sF5dL715G7QrJDiO8/s1600/DSC08053.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhWV5vliBOTKYS2glHTs2EmvOICufPgvqk24SZcbyvS65sXfQKcR0Ylb9wRz0RYw-AzTS5IGtRokz-RR5Kp60UJrDj3AKSbifYNeIRk6t55ROaPhv4IQz96P2Zi5sF5dL715G7QrJDiO8/s320/DSC08053.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
<br />
<div style="text-align: justify;">
I ran this race this morning. First things first: I came in<span style="font-size: large;"> <u><b>FIRST PLACE</b></u> in my category</span> and <span style="font-size: large;"><u><b>FOURTH PLACE</b></u> out of all women </span>who ran!</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivQSBHfjEErUI5vGsS0_LmE7bON9In_sSG82bfysSltgXdLhd4XtEHGmBkD7-QSBGLIl09X3bYC7xOxWvFOay1LB5wcrY86F6YbPg_ehaWNAdxqlMk7QdlIpFOotjb52zBKYwmm6bkrxw/s1600/DSC08048.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivQSBHfjEErUI5vGsS0_LmE7bON9In_sSG82bfysSltgXdLhd4XtEHGmBkD7-QSBGLIl09X3bYC7xOxWvFOay1LB5wcrY86F6YbPg_ehaWNAdxqlMk7QdlIpFOotjb52zBKYwmm6bkrxw/s320/DSC08048.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is the slip of paper I was given after crossing the finish line.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisksxSZkHWqjW7JUptih0o5RTYFzu2S4tOnA8i-lKid38RAejGtVBR2ewFCx1Xkgxc-KOG9oZ5Y5TVjW6jSg65dZ0fWV12KcLTmZc6wFFNwy_gnOc5i0lhyphenhyphenhyphenhyphen-5dmt-4OM8CP8wp8suvk/s1600/DSC08072.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisksxSZkHWqjW7JUptih0o5RTYFzu2S4tOnA8i-lKid38RAejGtVBR2ewFCx1Xkgxc-KOG9oZ5Y5TVjW6jSg65dZ0fWV12KcLTmZc6wFFNwy_gnOc5i0lhyphenhyphenhyphenhyphen-5dmt-4OM8CP8wp8suvk/s320/DSC08072.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I look silly because that podium was super shaky. I thought I was going to fall off!</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisll9suaOX6aQ3sc9YxDjpu7SmHQD8GrIQN_oNOzxdzR4CUJc-u9cc9hOpmpXfg420F3BKquhnuQcLeA4KQxfR93nS2lg-EKZrlHFPghc4cQ8fHq8s5FCGI6PHUds3s4M-9b-cI-tXebQ/s1600/DSC08073.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisll9suaOX6aQ3sc9YxDjpu7SmHQD8GrIQN_oNOzxdzR4CUJc-u9cc9hOpmpXfg420F3BKquhnuQcLeA4KQxfR93nS2lg-EKZrlHFPghc4cQ8fHq8s5FCGI6PHUds3s4M-9b-cI-tXebQ/s320/DSC08073.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5wx6sEBEDpobIudoytin25-YosPkF5KwJfyZRaz2VAiYRMtdea2tzO8HKBnDTSx12B9hoEtSwkOlEdSfycSThZdrUqzFerrjUkVtRkqXPwt3L44Z0qOpS7BE3KHviPJfzpJANF_tUZpE/s1600/DSC08080.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5wx6sEBEDpobIudoytin25-YosPkF5KwJfyZRaz2VAiYRMtdea2tzO8HKBnDTSx12B9hoEtSwkOlEdSfycSThZdrUqzFerrjUkVtRkqXPwt3L44Z0qOpS7BE3KHviPJfzpJANF_tUZpE/s320/DSC08080.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">She came in third place in my category.</td></tr>
</tbody></table>
<div style="text-align: justify;">
This was <b>NOT </b>an easy race. Obviously, I knew there was an uphill part waiting for me. It <i>is</i> called <i>"Subida Castillo..."</i> for a reason. However, I thought that the rest of the race was flat and the uphill stint was just at the castle. Not true.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
It was <b><u>all </u></b>uphill--my first hilly race. It was also the first time in a race that I seriously considered stopping. Once we had finished a truly steep part we had the final <i>"subida"</i> waiting for us.</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE-crLLyxs8MIM1ixNExPHV7nbUgNtlf04G8vGEFGxgrRpWEasn9qfGeUfOv3qPYhPZILOwR6a63scL-PXUwHKvzlr8UZ_ZMyFGFzEdJEJ_KGwR7HOy8ZGvA5oYB3pcBMGPQUNMBUjK_4/s1600/DSC07938.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE-crLLyxs8MIM1ixNExPHV7nbUgNtlf04G8vGEFGxgrRpWEasn9qfGeUfOv3qPYhPZILOwR6a63scL-PXUwHKvzlr8UZ_ZMyFGFzEdJEJ_KGwR7HOy8ZGvA5oYB3pcBMGPQUNMBUjK_4/s320/DSC07938.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The castle is truly beautiful so I had to include some shots of it.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsnrii88ma7UGgl7D8v6n2J2BkW130OtgLSo4g889ERlsUNzdcljtClJosywURYDEi3IYwm-Zb-roVxtVkSomZZka4I0eRGn11Bp8otOra6-FlmWO6gXatycJZVkF9WgfC5rERKNFn2_A/s1600/DSC07942.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsnrii88ma7UGgl7D8v6n2J2BkW130OtgLSo4g889ERlsUNzdcljtClJosywURYDEi3IYwm-Zb-roVxtVkSomZZka4I0eRGn11Bp8otOra6-FlmWO6gXatycJZVkF9WgfC5rERKNFn2_A/s320/DSC07942.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is us at about 10:15am waiting for the shuttle bus to take us to the starting line.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj75gUc436fOF1yT-LiCYkdbm_bXrlqmLEFmUaQvYMeMcMMRAPSK-3zwjUbwDKW4S2RW9IB1st5PL_vYwEEH-UD17d4uN5eYl0blG3F-FVQCVFpLdZi0eN2iMLAFgMLu9eLrTBKmkRAMLY/s1600/DSC07945.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj75gUc436fOF1yT-LiCYkdbm_bXrlqmLEFmUaQvYMeMcMMRAPSK-3zwjUbwDKW4S2RW9IB1st5PL_vYwEEH-UD17d4uN5eYl0blG3F-FVQCVFpLdZi0eN2iMLAFgMLu9eLrTBKmkRAMLY/s320/DSC07945.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And off we go!</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn9wmDq6ldILJY-qT3PfFruH39vQKK2jih37vjOvC1_KOBk72tc74bmE4K6nklKQ02g8S9bknqm9hZ9xBLUv56EtRj47bPWx16NvLolSOGViFgR0lpuQLT9441NDsN3UG2ou-letNjoz8/s1600/DSC07975.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn9wmDq6ldILJY-qT3PfFruH39vQKK2jih37vjOvC1_KOBk72tc74bmE4K6nklKQ02g8S9bknqm9hZ9xBLUv56EtRj47bPWx16NvLolSOGViFgR0lpuQLT9441NDsN3UG2ou-letNjoz8/s320/DSC07975.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ019epplVNYbM2MfPXNKZJWnWnCPrJdlP_7gTy4ytIY__JinUORp_Z5PfN4SonlcPH4b0QNptIAuANckQWme4xtLe4JM_MBQxgLk2FwaOkZi732i_C__LNPpUFwsdcMS00B3tCAUg6rY/s1600/DSC07986.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQ019epplVNYbM2MfPXNKZJWnWnCPrJdlP_7gTy4ytIY__JinUORp_Z5PfN4SonlcPH4b0QNptIAuANckQWme4xtLe4JM_MBQxgLk2FwaOkZi732i_C__LNPpUFwsdcMS00B3tCAUg6rY/s320/DSC07986.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This picture is here to show you how high we had to climb. Actually, this pic is not even taken at the top where the finish line is!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAN1-HFe224kSk6K0O5IuEIBWgneJ3vv3v9S362_HLYDjhw2DybFOg_KJU3WhTdziIKqSoFFYsxPShT3lKXfCiPIn0ABV1IC6GkW7wBRwEEQ_E0W3MRJwwUWpJTNU09YMLrxRuVHhTOxM/s1600/DSC07990.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAN1-HFe224kSk6K0O5IuEIBWgneJ3vv3v9S362_HLYDjhw2DybFOg_KJU3WhTdziIKqSoFFYsxPShT3lKXfCiPIn0ABV1IC6GkW7wBRwEEQ_E0W3MRJwwUWpJTNU09YMLrxRuVHhTOxM/s320/DSC07990.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">If you zoom in you can see me running down there.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOQlLtzkn6cDottQh6-MO80fQekJ9tN_t40ZLJs6dHoT7SesUFbSOf0xLSuxRRW60Gceorl-fFa5E_ta84Dzt06yTCtGlO3A4WR-j5g_ixcQRIo4FvZvitKgAAoTeGHoJ2oQYu4jcPdaI/s1600/DSC08036.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOQlLtzkn6cDottQh6-MO80fQekJ9tN_t40ZLJs6dHoT7SesUFbSOf0xLSuxRRW60Gceorl-fFa5E_ta84Dzt06yTCtGlO3A4WR-j5g_ixcQRIo4FvZvitKgAAoTeGHoJ2oQYu4jcPdaI/s320/DSC08036.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This was the heart-breaker running the last few meters.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivPTCt5iYYuKsjzx6xmIaJOSM1nzt6g4I16drQ2k8rhLDqoicDR8hzFJ-ZqEC-j_RQN8Z5ZS89fLQLwIKVdn25b8jXpssc0HQUMejeyJzi6WBgjgDWamE31Su4fJrKtrFEMyndUNt05Wg/s1600/DSC08037.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivPTCt5iYYuKsjzx6xmIaJOSM1nzt6g4I16drQ2k8rhLDqoicDR8hzFJ-ZqEC-j_RQN8Z5ZS89fLQLwIKVdn25b8jXpssc0HQUMejeyJzi6WBgjgDWamE31Su4fJrKtrFEMyndUNt05Wg/s320/DSC08037.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I was seriously struggling to finish at this point.</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi785OXl8SmvsKAORn02WVXTMZCZqtaSYRYHvRkIpeIDuBgJ_YqIYRkyOzUe_SZtY5CmlBT_Xdr2RilY52kPjiuyc2ItdgUFoHISdNQR5qKndIQHotmOe7LloWfzAH3s5y0OLntbfLj5cY/s1600/DSC08039.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi785OXl8SmvsKAORn02WVXTMZCZqtaSYRYHvRkIpeIDuBgJ_YqIYRkyOzUe_SZtY5CmlBT_Xdr2RilY52kPjiuyc2ItdgUFoHISdNQR5qKndIQHotmOe7LloWfzAH3s5y0OLntbfLj5cY/s320/DSC08039.JPG" width="240" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix-NG6v6jtqTsRUuKS_vfOypN6JZZdrnSN-AORLPKX1-0uhXljBb-eMKyxo2NCxsPen2lTXTgPdE_Y9bpgNBqEtGR-K6pzZ_sB5-M5bHtOumX28b2ax8n1PGBM1yyciWT1fyKSh0BznDI/s1600/DSC08044.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix-NG6v6jtqTsRUuKS_vfOypN6JZZdrnSN-AORLPKX1-0uhXljBb-eMKyxo2NCxsPen2lTXTgPdE_Y9bpgNBqEtGR-K6pzZ_sB5-M5bHtOumX28b2ax8n1PGBM1yyciWT1fyKSh0BznDI/s320/DSC08044.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">But I made it!</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhtAcYxHxmSUgGDL8pB1CyhCv0ocaIJ573c5wjAjmLnK87xxX8RO7kAFYvCJwP3efMsEJ4L8bYoWox1JfW4bUUdkYB8JD8Ip3vrLBAl3W5tIh5sN37YC16kEfyWQv5c8Zjq2_qYNpMPhY/s1600/DSC08047.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhtAcYxHxmSUgGDL8pB1CyhCv0ocaIJ573c5wjAjmLnK87xxX8RO7kAFYvCJwP3efMsEJ4L8bYoWox1JfW4bUUdkYB8JD8Ip3vrLBAl3W5tIh5sN37YC16kEfyWQv5c8Zjq2_qYNpMPhY/s320/DSC08047.JPG" width="240" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOytiXV83usogc5BVF4FYdXzs17KE6O8Ttq-_yW39s02auL6-pEWerAhyphenhyphen6Vbc20C2HmnkGj2wppkqnyijXbbRlnbAXXmLvHV12HFpKDcizm91xDqYBMUJmTQTaBm3bkA_jMOeEh9xL5l0/s1600/DSC08049.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOytiXV83usogc5BVF4FYdXzs17KE6O8Ttq-_yW39s02auL6-pEWerAhyphenhyphen6Vbc20C2HmnkGj2wppkqnyijXbbRlnbAXXmLvHV12HFpKDcizm91xDqYBMUJmTQTaBm3bkA_jMOeEh9xL5l0/s320/DSC08049.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Glad it's over because it was a killer on my legs but it was so much fun!</td></tr>
</tbody></table>
<br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I was also surprised to find out that we were giving a race pack. I got a running shirt, a t-shirt (it's too big so the hubby will use it), and a bracelet. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This was such a nice race and the weather definitely cooperated. Last year (I didn't run that year. This was my first time running this race) it rained and hailed!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
It also turned out to be only 13Km, not the 16Km I thought when I wrote my previous <a href="http://rcpforhealth.blogspot.com.es/2013/10/xxx-carrera-popular-cross-san-rafael-de.html" target="_blank"><b>race recap in October</b></a>.</div>
<span style="font-size: large;"><b><br /></b></span>
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>My next race is on November 24th and it is a half-marathon.</b></span></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com2tag:blogger.com,1999:blog-7805702891762586886.post-923003527718644692013-10-27T09:00:00.000+01:002013-10-27T09:00:05.418+01:00Vegan Macaroni and Cheese<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglYKIA1Pv8mncVJAaCfJSxTMOqGjaNgzvYY0Di5pPQgPOXGI3p4D1nZ3US_rcMpZ-SeCUQ0Jrcd2E3nXrICTklHwRFu_rOZJaRiVfueCSquB58DcxiYnzSooBYsoYT2LBEg4kDjr4X0As/s1600/DSC07934.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglYKIA1Pv8mncVJAaCfJSxTMOqGjaNgzvYY0Di5pPQgPOXGI3p4D1nZ3US_rcMpZ-SeCUQ0Jrcd2E3nXrICTklHwRFu_rOZJaRiVfueCSquB58DcxiYnzSooBYsoYT2LBEg4kDjr4X0As/s320/DSC07934.JPG" width="320" /></a></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<span style="font-size: large;"><u><b>Vegan Macaroni and Cheese </b></u></span> </div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
<b>12 ounces macaroni (I used whole wheat)</b></div>
<div style="text-align: center;">
<b>1 shallot, peeled and chopped</b></div>
<div style="text-align: center;">
<b>1 medium potato, peeled and chopped</b></div>
<div style="text-align: center;">
<b>2 carrots, peeled and chopped</b></div>
<div style="text-align: center;">
<b>1/2 cup onion (I used red onion)</b></div>
<div style="text-align: center;">
<b>1/2 cup chick peas</b></div>
<div style="text-align: center;">
<b>1 cup water</b></div>
<div style="text-align: center;">
<b>1/4 cup raw cashews</b></div>
<div style="text-align: center;">
<b>some extra virgin olive oil</b></div>
<div style="text-align: center;">
<b>2 tsp. sea salt</b></div>
<div style="text-align: center;">
<b>1/4 tsp garlic, minced (I used garlic powder)</b></div>
<div style="text-align: center;">
<b>2 Tbsp lemon juice</b></div>
<div style="text-align: center;">
<b>1/4 tsp black pepper</b></div>
<div style="text-align: center;">
<b>1/8 tsp. cayenne</b></div>
<div style="text-align: center;">
<b>1/4 tsp. paprika</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: justify;">
<b>Cook pasta, drain, rinse with cold water and then set aside. In a pan add shallots, potatoes, carrots, onion, beans and water and bring to a boil. Cover and simmer until tender (15-20 minutes). When that is done preheat the oven to 350 degrees Fahrenheit (176 Celsius). In a blender process cashews, salt, garlic, olive oil, lemon juice, pepper, cayenne and veggies with their water. Process until smooth. Toss the pasta with the sauce, put in a dish and bake 25-30 minutes.</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
It may seem unbelievable (because it was to me) but this really, REALLY tastes like mac and cheese! I was so thrilled when I made it because it was so easy and so delicious. I made it last week and it was a hit with my husband. </div>
<div style="text-align: justify;">
</div>
<div style="text-align: justify;">
I actually made it again today (yes, it's that good) and mixed in some sauteed spinach, peas and roasted red peppers. I also doubled the "cheese" so that we had extra to put on top because it's so tasty.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I got this recipe from a website called <a href="http://www.feedmeimcranky.com/2012/11/24/vegan-gluten-free-macaroni-cheese-recipe/" target="_blank"><b>Feed Me I'm Cranky</b></a> although a gluten-free version was posted. Please, please try this!</div>
<div style="text-align: justify;">
<br /></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-75966232717220003292013-10-26T22:21:00.000+02:002013-10-26T22:21:46.683+02:00Achieving Six Pack Abs: Month 1 Update<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUxdeVWRG4DK64an1j1Lylc1pabfKJma6CoJWQUUDCzryZFWmCp5naOM0P06f5JjEOZgAtZYB-KmPLPlhtDtw3ZGOdlX0m2g1I2Dheha9fXnhr9kV6W2qD59niM4NqJ-e-AUlOnLxDa6c/s1600/fitness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUxdeVWRG4DK64an1j1Lylc1pabfKJma6CoJWQUUDCzryZFWmCp5naOM0P06f5JjEOZgAtZYB-KmPLPlhtDtw3ZGOdlX0m2g1I2Dheha9fXnhr9kV6W2qD59niM4NqJ-e-AUlOnLxDa6c/s320/fitness.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The last exercise for this month was done today right before I had lunch. I have a HIIT (high-intensity interval training) workout to do every Saturday. But I wanted to do something a little different, and more challenging, than simply doing sprints.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
So I did this HIIT program I saw on a new channel I subscribe to on youtube called <a href="http://www.youtube.com/user/FitnessBlender" target="_blank"><b>fitnessblender</b></a>. It was one of those descending workouts. I started with 10 reps of burpees, 10 side lunges, 10 push-ups and 10 jump lunges. Then with each subsequent set I would go down a rep until I finished with 1 rep of each exercise. Definitely click <a href="http://www.youtube.com/watch?v=LeLiGwy7BII" target="_blank"><b>here </b></a>to see the workout.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I was sweating like a you-know-what by the end! It was deceptive because I didn't feel ridiculously tired immediately after. However, about an hour later everything was sore and I even had to take a nap! It was great.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Overall, I do notice that my body feels different. My husband says that my muscles are way more defined and after a workout he can see my six-pack peeking through. I don't see any difference in my abs but I can feel a difference all over my body.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Actually, after I did my HIIT workout today I could see my abs as well. I just need them to stay like that all the time! But I'm hopeful that I will have accomplished a lot by the end of December. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
On Monday I start weeks 5-8 and for this month I will increase my weight so I'm only doing 6-8 reps for each exercise. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
(I will be doing the same exercises so look at my <a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs-weight-routine.html" target="_blank"><b>weight routine</b></a> to see what I'm doing). </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I will also add another HIIT workout. Currently I only do HIIT twice a week but I will start doing it three times a week. Probably by incorporating exercises I can do in the house to just break up the running routine.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Running has been great. That <a href="http://rcpforhealth.blogspot.com.es/2013/10/xxx-carrera-popular-cross-san-rafael-de.html" target="_blank"><b>7.5K race</b></a> I did last week<b>,</b> I found out later that day that I came in second place! So I have to get my trophy at some point next week.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
On November 3rd I'm running a 16K race that I signed up for today and at the end of November I'm running a half-marathon that the city of Córdoba has every year.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
All in all I'm pleased with the program and I can't wait to see what my body looks like at the end of November! I will take pics at that point and post them to the blog.</div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-41291513437147216522013-10-20T13:07:00.000+02:002013-10-20T13:07:01.283+02:00XXX Carrera Popular Cross San Rafael de la Albaida<div style="text-align: justify;">
As I stated in my <a href="http://rcpforhealth.blogspot.com.es/2013/09/3-0-is-staring-me-in-face.html" target="_blank"><b>I'm-turning-30-next-year</b></a> post, I have a running goal of doing at least one race a month.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This morning I ran a 7.5 Km race in a neighborhood near where I live. There were tons of people, as there always is for shorter distances. However, it was a very low-key race. My bib number didn't even have my name on it. Then again, it only cost me 1€ to sign-up!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
It was part asphalt and part trail and it was definitely challenging. Most of the race was uphill with me trying not to stumble over rocks and such. I had a great time and can't wait for my next race in November.</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNe2n-csNoLMpbs_sJnrCsVLlTKcVUmvby3cnFE00TDOxe5QeeDzbPdAPnYy0b9gtto-05MQe8141hyphenhyphenG7wGVK_13TPl0ZK-lJmhxq_PZxOSTpObXR9tNvVZeh8NgbMh1U4hj17ywuaW6A/s1600/DSC07862.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNe2n-csNoLMpbs_sJnrCsVLlTKcVUmvby3cnFE00TDOxe5QeeDzbPdAPnYy0b9gtto-05MQe8141hyphenhyphenG7wGVK_13TPl0ZK-lJmhxq_PZxOSTpObXR9tNvVZeh8NgbMh1U4hj17ywuaW6A/s320/DSC07862.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">A friend of my hubby and his girlfriend.</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBLJB_yyidhkDQM_v2JPJNxJ-tiCbFEGcesjFmBE5-LuVxWk9EJzsLXM1L6Qin0A652IsrpJAn799xBk3dFOYScVZwzmDLFTPEChLj7vUHmoF9IqVAoq0ayVk_q8hcMqQFGlTmUCoiO14/s1600/DSC07863.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBLJB_yyidhkDQM_v2JPJNxJ-tiCbFEGcesjFmBE5-LuVxWk9EJzsLXM1L6Qin0A652IsrpJAn799xBk3dFOYScVZwzmDLFTPEChLj7vUHmoF9IqVAoq0ayVk_q8hcMqQFGlTmUCoiO14/s320/DSC07863.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoEdmtLWmoxXJP7uUm2EXXMVvkfKLYEBj8Rwu3-rJJzxK9ypr7uhsLKuvvueME22hWhYmfezM8Ex9H9n7r6k3K_NcHs82bFN__FEhR-7Xz4JrYaFjqJWDWORLopfuaCrf_ZxJpXATPdg/s1600/DSC07866.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoEdmtLWmoxXJP7uUm2EXXMVvkfKLYEBj8Rwu3-rJJzxK9ypr7uhsLKuvvueME22hWhYmfezM8Ex9H9n7r6k3K_NcHs82bFN__FEhR-7Xz4JrYaFjqJWDWORLopfuaCrf_ZxJpXATPdg/s320/DSC07866.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg0MYaomSjMaCebnwH9i7Rh2kMjjgNzzwOdnRW8-QSxiSDkAQrNfpeCpfAl3C-a5H97g6JxqAvX43cm0tPNyu_y4lDus5yQJwR9vic8FE2ppst88f7mvOV90BAZ31HDRHk6sWTpsdGlEM/s1600/DSC07872.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgg0MYaomSjMaCebnwH9i7Rh2kMjjgNzzwOdnRW8-QSxiSDkAQrNfpeCpfAl3C-a5H97g6JxqAvX43cm0tPNyu_y4lDus5yQJwR9vic8FE2ppst88f7mvOV90BAZ31HDRHk6sWTpsdGlEM/s320/DSC07872.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The finish line (or <i>la meta</i>) !</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF8CthjJs_ol0Ds8ji8kJtEPz8YFvr5IMZzswNo4TVcnvgAinjecYaZwn6_M9RNt_3t6bZbFbKrJGEEON0kL9F-ATePoyoxo9S7hNnJT9cYQwMbrAKVZDCjFSsKmRJPWzG7Ab7T4HiqLU/s1600/DSC07874.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF8CthjJs_ol0Ds8ji8kJtEPz8YFvr5IMZzswNo4TVcnvgAinjecYaZwn6_M9RNt_3t6bZbFbKrJGEEON0kL9F-ATePoyoxo9S7hNnJT9cYQwMbrAKVZDCjFSsKmRJPWzG7Ab7T4HiqLU/s320/DSC07874.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Aj6UyP5BqKSb8dKvlbFYBTBkvBxw0lLGLX7iCMLqdl6H-rs3rapszRtwq8wnq3sJSvzGnNSuHnhMXwo0SMYwKYc5ofPl0SRkabE7CQaA8TDDGBA9-jbQqttICaauBx4LWGzMXwP1o1Q/s1600/DSC07879.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Aj6UyP5BqKSb8dKvlbFYBTBkvBxw0lLGLX7iCMLqdl6H-rs3rapszRtwq8wnq3sJSvzGnNSuHnhMXwo0SMYwKYc5ofPl0SRkabE7CQaA8TDDGBA9-jbQqttICaauBx4LWGzMXwP1o1Q/s320/DSC07879.JPG" width="240" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvC_Rupck9Y6gGN8_LF8sdxmAsQ0APVufypG_gURHuAFwBbt3064tGzhp_JOK3_W4QdDxv-FKVYZ4XmPXyhPDEnT610NuWC70r4cMA_zQ08l9W_9rlBK1l7hT25sQ0c1uZx0fw5fNo744/s1600/DSC07911.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvC_Rupck9Y6gGN8_LF8sdxmAsQ0APVufypG_gURHuAFwBbt3064tGzhp_JOK3_W4QdDxv-FKVYZ4XmPXyhPDEnT610NuWC70r4cMA_zQ08l9W_9rlBK1l7hT25sQ0c1uZx0fw5fNo744/s320/DSC07911.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I'm near the end now!</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX2WITlaIu5A3UYqimOUv4b0h6sw7ddF2ad-qsG4yN96fL49p7-Rvc4E15QwUFajIumj-348xKrFChisxE3EKWLkCa8-txbXopr-tmhBDbGN9IHlstZVQGypWGuiIWre1BVu6p-pKD5d8/s1600/DSC07912.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX2WITlaIu5A3UYqimOUv4b0h6sw7ddF2ad-qsG4yN96fL49p7-Rvc4E15QwUFajIumj-348xKrFChisxE3EKWLkCa8-txbXopr-tmhBDbGN9IHlstZVQGypWGuiIWre1BVu6p-pKD5d8/s320/DSC07912.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsiHs6yXPpv5sn8CvE4YL-U12WI6kx32UWFd6P5B62aDkIlZDtNa3faISYNDhnrYtNIBhXt54DHM0AXFYl4hAGqw1MTynGGJozOoJ_tK-DmLIhYiVoVCIUa5PjlFiuj6f61GaIMkR1-0U/s1600/DSC07914.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsiHs6yXPpv5sn8CvE4YL-U12WI6kx32UWFd6P5B62aDkIlZDtNa3faISYNDhnrYtNIBhXt54DHM0AXFYl4hAGqw1MTynGGJozOoJ_tK-DmLIhYiVoVCIUa5PjlFiuj6f61GaIMkR1-0U/s320/DSC07914.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_M8Iy0L6nA1_LRyIz_Tczi4s4ifz5cZW45dFIjoPu9CtUSTcA8ziR8uHNxgw5x1AJ1UfeK2RBxQuNDUoSWatH2lkgdt7Kzd5Lx129-L9mZyxd6DcOnzZG6WSei_wIG_NaYCsRoY5Vyec/s1600/DSC07917.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_M8Iy0L6nA1_LRyIz_Tczi4s4ifz5cZW45dFIjoPu9CtUSTcA8ziR8uHNxgw5x1AJ1UfeK2RBxQuNDUoSWatH2lkgdt7Kzd5Lx129-L9mZyxd6DcOnzZG6WSei_wIG_NaYCsRoY5Vyec/s320/DSC07917.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbajKTvMdnuAaCxZrwFYlOT9nBG2NkSB-H9bgSQB6uRMXQDuh5Llx-FTAHaZxPm-Pj1gyiNz4gSMa6JZOUQxpVEyqVfiA8bRs7HHP0_hyphenhyphenYHikqFf2FJLA1477k4U87AIEvZzJCdYDJp7A/s1600/DSC07919.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbajKTvMdnuAaCxZrwFYlOT9nBG2NkSB-H9bgSQB6uRMXQDuh5Llx-FTAHaZxPm-Pj1gyiNz4gSMa6JZOUQxpVEyqVfiA8bRs7HHP0_hyphenhyphenYHikqFf2FJLA1477k4U87AIEvZzJCdYDJp7A/s320/DSC07919.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">I fought to cross the line before those two women!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW-mpdsWLLUC3DIgPwBXm0GTHts9flHPBJqEqQ4GA_z7UdQuaGQaNRb0AQ743Feqlm4g5IR8NR_qaGxeCEDTtkwlIKKtZtRKTXXmc3Pl6JVXPtr5Bk8BwECTUwrrLl_MAKCBU3ouOQq_0/s1600/DSC07920.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW-mpdsWLLUC3DIgPwBXm0GTHts9flHPBJqEqQ4GA_z7UdQuaGQaNRb0AQ743Feqlm4g5IR8NR_qaGxeCEDTtkwlIKKtZtRKTXXmc3Pl6JVXPtr5Bk8BwECTUwrrLl_MAKCBU3ouOQq_0/s320/DSC07920.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">And yes, I did beat them.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8PRrYn242d2Yg9XL9NNUp_dJfTvWS94fizxgVXomndIz8jNKLkUhv8IjUx6xQDFisNNSJKqT1CyiZy2_sNQITK6tKcKpnaWdKCn93PXnB09xjHpikTcyqoF4rEFIgmNN2ZRVY0wGOwoA/s1600/DSC07921.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8PRrYn242d2Yg9XL9NNUp_dJfTvWS94fizxgVXomndIz8jNKLkUhv8IjUx6xQDFisNNSJKqT1CyiZy2_sNQITK6tKcKpnaWdKCn93PXnB09xjHpikTcyqoF4rEFIgmNN2ZRVY0wGOwoA/s320/DSC07921.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Breathing hard here.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZq3PP5hZeDBJOSZpwkiH2-9CMIpLInKC1Z4hXL5Tnhcebd3EAIUBZOLufLnwyAB8vw_N75FNFNSk1ptdIAaVJok0DN6mdMyyBcWRFQDg86DCuotWGIpgIOQM_FOOoOyfzV5-BC3ta3Gg/s1600/DSC07927.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZq3PP5hZeDBJOSZpwkiH2-9CMIpLInKC1Z4hXL5Tnhcebd3EAIUBZOLufLnwyAB8vw_N75FNFNSk1ptdIAaVJok0DN6mdMyyBcWRFQDg86DCuotWGIpgIOQM_FOOoOyfzV5-BC3ta3Gg/s320/DSC07927.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is one of my students.</td></tr>
</tbody></table>
<br />Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-85056799723104533132013-10-06T13:43:00.000+02:002013-10-06T13:43:31.547+02:00Achieving Six-Pack Abs: End of Week 1<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYgM-ASRvwpkcVLqW2lcJDtOmSdLB2Etug1t4NEJUrmizZ-R6Hvf_kbmmGJFrflKLxrx8ytjtlsGwEJ5iuspkOPHAy_2iJs6EHmbcFxuamNCwuiCkBgsRnUtMfqlAP8366nwIMIOweVk8/s1600/week-one.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYgM-ASRvwpkcVLqW2lcJDtOmSdLB2Etug1t4NEJUrmizZ-R6Hvf_kbmmGJFrflKLxrx8ytjtlsGwEJ5iuspkOPHAy_2iJs6EHmbcFxuamNCwuiCkBgsRnUtMfqlAP8366nwIMIOweVk8/s320/week-one.png" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The <span style="font-size: large;"><b>27th of September</b></span> is the date I started my <a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs-weight-routine.html" target="_blank"><b>weights</b></a>, <b><a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank">abs</a></b>, and <a href="http://rcpforhealth.blogspot.com.es/2013/09/back-exercises.html" target="_blank"><b>back </b></a>routine for my <a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank"><b>Achieving Six-Pack</b></a> abs goal.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
So I felt that I should come in here at the end of <b>Week 1</b> and talk about how I'm feeling and how things went etc.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Even with some rainy weather I managed to get all my workouts in. My separate running goal is to run 5 times a week but I was only able to get out 3 times with the weather. However, I still got my distance in by just doubling up on the days I was able to go out.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I have to admit that I was <b><u>exhausted </u></b>at the end of the week. My body was ready for a break by Thursday/Friday but I still had HIIT to do on Saturday morning. I'm hoping that I don't feel as tired by the end of next week, which will mean that my body is getting stronger.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
My ab muscles are getting firmer to the touch but there isn't any real noticeable difference in appearance. Actually, right after a workout my abs look superb but then go back to "normal" an hour later or so. Then again, it's only been a week. There should be some weight loss by the end of October.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Overall I'm enjoying myself and enjoying how, not only my abs and back, but also the rest of my body is responding to this new regimen.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com2tag:blogger.com,1999:blog-7805702891762586886.post-46884298826702526552013-09-22T18:06:00.000+02:002013-09-22T18:06:34.758+02:00Vegan Chocolate Mousse<div style="text-align: justify;">
I got this recipe from a website called <a href="http://vegan-magic.blogspot.com.es/2012/09/chocolate-mousse-no-added-sugar.html" target="_blank"><b>Vegan Magic</b></a> so please go to her website and check out the actual recipe. It explains in great detail what type of ingredients to use.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
This is my version of it using the tools and ingredients I had available to me in Córdoba.</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGvIlufytXedkM95_PePXRfX9trALVGi_IMrZESYUmEy1IpWEcYNu4pWJCiIjzjd6pArvL9Y3Q542NbQuI6IyyQuEjssyisShF6qQwyp98-Td41B7uDG85GBHy6nCxq7_lbS0L1QKkTbc/s1600/DSC07812.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGvIlufytXedkM95_PePXRfX9trALVGi_IMrZESYUmEy1IpWEcYNu4pWJCiIjzjd6pArvL9Y3Q542NbQuI6IyyQuEjssyisShF6qQwyp98-Td41B7uDG85GBHy6nCxq7_lbS0L1QKkTbc/s320/DSC07812.JPG" width="320" /></a></div>
<div style="text-align: center;">
<br /></div>
<br />
<div style="text-align: center;">
<u><span style="font-size: x-large;"><b>Vegan Chocolate Mousse</b></span></u></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>2 400ml cans coconut milk </b></div>
<div style="text-align: center;">
<b>(The only brand here is Goya but I would recommend using a better quality one. It's the main reason I had to use 2 cans. Again, see the website above for more detailed information)</b></div>
<div style="text-align: center;">
<b>18 soft, natural dates</b></div>
<div style="text-align: center;">
<b>1/3 cup cocoa powder</b></div>
<div style="text-align: center;">
<b>a few drops vanilla extract</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
<b>Before beginning the recipe place your can(s) in the fridge so that the coconut cream and the coconut milk can separate. (I placed them in overnight). Open them and save the liquid to use in another recipe. (I used it to make some strawberry smoothies!) Scrape out the thick cream and place in a bowl. Put two tablespoons of the cream and the dates in a blender and blend until smooth. Then mix in the rest of the cream, the vanilla and the cocoa powder. Place in the fridge overnight so the flavors can blend. Then enjoy!</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The quality of the coconut cream really makes a difference. Mine did not have as high a fat content as the original recipe but the mousse still came out thick. I really recommend taking a look at the original recipe as she suggests ways to improve the mousse. But for my first attempt it came out really decadent. This recipe will definitely impress your non-vegan friends!<b> </b></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-78762836289307219302013-09-18T22:33:00.000+02:002013-09-18T22:38:17.996+02:00Vegan Falafel Burgers<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiys4Z-WEvZatUAIndZdhDA-QZesMp0AHtb_qlFaAkpb5_lHgHg1RCnNRHajZlKKL-cAK0gw-hTbhJLeDiXAJu6l9PS3pDo4XxjoLT5p-1-Bhyphenhyphen8GgwHkehzUy8LijAFO8hAm7LoDe2D82o/s1600/DSC07764+THE+BEST+ONE!!!.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiys4Z-WEvZatUAIndZdhDA-QZesMp0AHtb_qlFaAkpb5_lHgHg1RCnNRHajZlKKL-cAK0gw-hTbhJLeDiXAJu6l9PS3pDo4XxjoLT5p-1-Bhyphenhyphen8GgwHkehzUy8LijAFO8hAm7LoDe2D82o/s320/DSC07764+THE+BEST+ONE!!!.JPG" width="320" /></a></div>
<br />
<br />
<br />
<br />
<div style="text-align: center;">
<u><span style="font-size: x-large;"><b>Vegan Falafel Burgers </b></span></u></div>
<div style="text-align: center;">
<b><span style="font-size: small;">400g bottle of chickpeas </span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">a handful of dried parsley</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1/2 tsp. curry powder</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1/2 tsp. ground cumin</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1/2 tsp. ground coriander </span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">(I used a seasoning that has a mixture of Indian spices in it like turmeric, curry and coriander. Just use what you have in the kitchen.)</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1 lime</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">some salt to taste</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">2 Tbsp. white whole wheat flour</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">2 Tbsp. sunflower oil</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1 small red onion, chopped in small pieces</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1 garlic clove, minced</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;"><br /></span></b></div>
<div style="text-align: justify;">
<b><span style="font-size: small;">Put about 1/4 tsp. sunflower oil in a pan with the garlic and onion and cook until onion is soft. While that is cooking mash up the chickpeas in a bowl. Once they are mashed add the spices, lime and flour. Mix until well blended. Once the garlic and onion is done add them to the chickpeas and mix again. Shape them into about 4 patties and fry with the 2 Tbsp. sunflower oil. Fry on one side until golden brown, then flip once to brown the other side. Serve hot.</span></b></div>
<div style="text-align: justify;">
<b><span style="font-size: small;"><br /></span></b></div>
<div style="text-align: justify;">
<span style="font-size: small;">I've wanted to make falafel for awhile now and I am very happy with the results. I made this vegan dish once before using a recipe I found on Google+ but it didn't have enough flavor. So I remade them adding my own spices and changing how they are prepared. The lime is a must as well as cooking the garlic and onion separately. This recipe is so easy that you don't even need a blender!</span></div>
<div style="text-align: center;">
</div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-55448441669943801292013-09-16T20:09:00.000+02:002013-09-16T20:09:05.031+02:00I got a new piercing!<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrALQ2B8mLNJhdRlXg7eQR9bo4mVcxShQqDXYdqyM68lmARuodc0pvAL2iM5CWbWVlFKUlFDDiykJq5JQ96UjEtWYMjBkGQYpoOuSuzOE7OEl5i-JusdxuvKSe41L6T484uIP72fivuLQ/s1600/DSC07809.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrALQ2B8mLNJhdRlXg7eQR9bo4mVcxShQqDXYdqyM68lmARuodc0pvAL2iM5CWbWVlFKUlFDDiykJq5JQ96UjEtWYMjBkGQYpoOuSuzOE7OEl5i-JusdxuvKSe41L6T484uIP72fivuLQ/s320/DSC07809.JPG" width="240" /></a></td></tr>
<tr align="center"><td class="tr-caption">The silver ball is the new piercing in my right ear.</td></tr>
</tbody></table>
<div style="text-align: justify;">
Not even sure what this piercing is called but I've been admiring other people's piercings for awhile so I figured I'd get one before the summer was over.</div>
<br />
<div style="text-align: center;">
<b>In case you're curious here's a run-down of my current piercings:</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>3 in my left ear</b></div>
<div style="text-align: center;">
<b>4 in my right ear</b></div>
<div style="text-align: center;">
<b>1 belly-button piercing</b></div>
<div style="text-align: center;">
<b>1 nose piercing</b></div>
<br />
<div style="text-align: center;">
<b>In the <span style="font-size: large;">past </span>I had:</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>1 eyebrow piercing</b></div>
<div style="text-align: center;">
<b>1 tongue piercing</b></div>
<div style="text-align: center;">
<b>2 nipple piercings</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
The past piercings I took out because I outgrew them. No other reason than that. Anyway, not a workout or food related post but still thought I'd share!</div>
<br />Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-48260608686069949902013-09-14T12:49:00.001+02:002013-09-14T12:49:36.565+02:00Vegan Portobello Mushroom Pizzas<div style="text-align: justify;">
This recipe I found on Google+, specifically from the website <a href="http://www.carrieonvegan.com/2013/09/05/portobello-pizzas/" target="_blank"><b>Carrie on Vegan</b></a> so check it out. I made them last night. They were super delicious and very, very easy. The tomato sauce was <b>so</b> good. I plan to make it again to put on pasta.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJahSwtGK3SnYVMYJmPRugLy8I2mbxT0It1smKS6eeCnLmSNTigyGbLDp-j214SagImY2Qlt4N-D-g9PyyMOpdMUj5yNWjU4MUydJYDE4ElrvYTF7yDTARLLgp4szaCva9YNz10sEYxng/s1600/DSC07781.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJahSwtGK3SnYVMYJmPRugLy8I2mbxT0It1smKS6eeCnLmSNTigyGbLDp-j214SagImY2Qlt4N-D-g9PyyMOpdMUj5yNWjU4MUydJYDE4ElrvYTF7yDTARLLgp4szaCva9YNz10sEYxng/s320/DSC07781.JPG" width="320" /></a></div>
<br />
<div style="text-align: center;">
<span style="font-size: x-large;"><u><b>Vegan Portobello Mushroom Pizza</b></u></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><span style="font-size: small;">SAUCE:</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">1/2 red onion (or one small one), chopped</span></b></div>
<div style="text-align: center;">
<b><span style="font-size: small;">3 garlic </span>gloves, minced</b></div>
<div style="text-align: center;">
<b>2 cups unsalted tomato sauce</b></div>
<div style="text-align: center;">
<b>1/4 cup nutritional yeast</b></div>
<div style="text-align: center;">
<b>10-15 fresh basil leaves</b></div>
<div style="text-align: center;">
<b>(I used 1 tsp. dry leaves)</b></div>
<div style="text-align: center;">
<b>1 tsp. dried oregano</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>PIZZA:</b></div>
<div style="text-align: center;">
<b>4 portobello mushrooms with stems removed</b></div>
<div style="text-align: center;">
<b>pizza sauce</b></div>
<div style="text-align: center;">
<b>nutritional yeast</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
Place the onion in a pan with some oil and cook until soft. Add some water so it doesn't burn. Add garlic and cook 30 seconds. Add sauce and bring to a boil. Reduce heat and stir in nutritional yeast, basil and oregano. Fill mushrooms with sauce and place in a 375 degree Fahrenheit (190 Celsius) preheated oven. Cook for 25-30 minutes or until the mushrooms start to shrink.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
So good and a nice alternative to pizza. On the website it says this is enough for 4 people but I think you'd still be hungry. My husband and I ate them all and also had a side dish. </div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-73776739688184339652013-09-13T16:32:00.000+02:002013-09-13T16:32:23.634+02:00Achieving Six-Pack Abs: Weight Routine<div style="text-align: justify;">
<br /></div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6jg7k6coFnDjW95m_hI_PBsZpnIcD71H7g0KzPsaqFnuVSNKNl-PxO0T48dswN_ArAo8-wk6vU4TeyeR0Kd7jXa5dwIyogRtN9s3b83dbuFZjJQdFCROPgWcvNw_EValXWlom7Mb76A/s1600/woman+weights.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjm6jg7k6coFnDjW95m_hI_PBsZpnIcD71H7g0KzPsaqFnuVSNKNl-PxO0T48dswN_ArAo8-wk6vU4TeyeR0Kd7jXa5dwIyogRtN9s3b83dbuFZjJQdFCROPgWcvNw_EValXWlom7Mb76A/s320/woman+weights.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Hey, if she can do it I sure can!</b></td></tr>
</tbody></table>
<div style="text-align: justify;">
This weights routine in my <a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank"><b>Achieving Six-Pack Abs</b></a> program is going to be broken up into, initially, 12 weeks. Once the first 12 weeks are over I will re-evaluate what I've done.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I took some advice from Google+ and looked on <a href="http://bodybuilding.com/"><b>bodybuilding.com</b></a>. They have a segment that is called <a href="http://www.bodybuilding.com/fun/womans_lean_sexy_bible.htm" target="_blank"><b>"The Female Training Bible: Everything You Need To Get The Sexy Body You Desire!"</b></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The name is kind of cheesy and infomercial-ish but the information is really interesting. I plan to do this 12-week program <b>without </b>a gym membership and <b>without </b>taking any supplements. The website recommends all these powders and things that will help burn fat quicker etc. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, I'm really picky about what I put into my body and I doubt most of that stuff is vegan. Plus, I don't have a gym membership and don't want to purchase one. So I will have to tweak some exercises by making them body weight/free weight friendly.</div>
<br />
<div style="text-align: justify;">
The main overview of the program is to lift heavy weights. Starting in weeks 1-4 you perform 3 sets of 8-12 reps for each exercise. Meaning that if you can do more than 12 reps, you need to add more weight and alternatively if you can't do 8 reps you need to take off some weight.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In addition, there is a part of the program called "Stubborn Fat Protocol" which is just a fancy way to say HIIT (high intensity interval training). I plan to do 10-15 minutes of HIIT followed by 15-30 minutes of low-intensity cardio. During weeks 1-4 I will do HIIT twice a week. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
On days that I can't run (because of weather, for example) I will incorporate some of the ZuskaLight videos or anything else I find on the web that allows me to do HIIT inside the house. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I also would like to keep up my running endurance. So once or twice a week I will do a normal long run. So anything up to an hour and more. I haven't decided whether I will focus on distance for those runs or not yet.</div>
<br />
<div style="text-align: center;">
<b>So here is what a typical week will look like for the month of October:</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Monday -- weights upper body, <a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank">abs</a>, <a href="http://rcpforhealth.blogspot.com.es/2013/09/back-exercises.html" target="_blank">back exercises</a> </b></div>
<div style="text-align: center;">
<b>Tuesday -- weights lower body, long run</b></div>
<div style="text-align: center;">
<b>Wednesday -- HIIT, abs, back</b></div>
<div style="text-align: center;">
<b>Thursday -- weights upper body, long run</b></div>
<div style="text-align: center;">
<b>Friday -- weights lower body, abs, back, some kind of run</b></div>
<div style="text-align: center;">
<b>Saturday -- HIIT</b></div>
<div style="text-align: center;">
<b>Sunday -- REST</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
To give some examples of the types of exercises I will do for the <b>upper body </b>here's a list. </div>
<div style="text-align: center;">
I will be doing modified versions (again, so they are body weight/free weight friendly) of:</div>
<div style="text-align: center;">
<br /></div>
<ul style="text-align: center;">
<li>bench press</li>
<li>bent over barbell row</li>
<li>dumbbell shoulder press</li>
<li>skull crushers</li>
<li>barbell curl</li>
<li>dips</li>
<li>pull ups (reverse row instead)</li>
<li>lateral raises</li>
<li>tricep push-downs</li>
<li>cable curls</li>
</ul>
<div style="text-align: justify;">
After the first week, which will be October 7th, I will post a reflection post. Then I will post after each month. The next abdominal picture for my <a href="http://rcpforhealth.blogspot.com.es/2013/09/six-pack-abs-what-im-starting-with.html" target="_blank"><b>photo diary</b></a> will be on October 31st. So I hope to have some improvements!</div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-14728496396489566532013-09-13T09:00:00.000+02:002013-09-13T09:00:00.915+02:00Vegan Brownies<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgorjBusj5v3Oe2MWhLgRnwy78q7vf21YUgzsbssjFe_Cx69rbvUlq2m04k1inctRjo-eUsrxBkGJyoOwNFoR3tLwcFV4Butf7IMOVnGa6TNwSuG-1TTKwTjaAbztFYbwPCXytOSXbn3z0/s1600/DSC07355.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgorjBusj5v3Oe2MWhLgRnwy78q7vf21YUgzsbssjFe_Cx69rbvUlq2m04k1inctRjo-eUsrxBkGJyoOwNFoR3tLwcFV4Butf7IMOVnGa6TNwSuG-1TTKwTjaAbztFYbwPCXytOSXbn3z0/s320/DSC07355.JPG" width="320" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<u><span style="font-size: x-large;"><b>Vegan Brownies</b></span></u></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b>2 cups flour </b></div>
<div style="text-align: center;">
<b>(I used the white whole wheat flour, not the kind that is completely brown)</b></div>
<div style="text-align: center;">
<b>3/4 cup agave syrup</b></div>
<div style="text-align: center;">
<b>3/4 cup unsweetened cocoa powder</b></div>
<div style="text-align: center;">
<b>1 tsp. baking powder</b></div>
<div style="text-align: center;">
<b>1 tsp. salt</b></div>
<div style="text-align: center;">
<b>1 1/2 cups water</b></div>
<div style="text-align: center;">
<b>1/2 cup oil</b></div>
<div style="text-align: center;">
<b>1 tsp. vanilla extract</b></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
Preheat oven to 350 degrees F (175 Celsius). Stir together the flour, cocoa powder, baking powder and salt. Then add the agave syrup, water, oil and vanilla. Mix well until blended. Pour into a greased and floured baking pan. Bake 25-30 minutes. Let cool 10 minutes before serving.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This has to be one of the easiest recipes in the world! Plus you only have to use one bowl. It's so easy that my husband has even made them a couple of times. I adapted it from a recipe online that had a lot of sugar and oil in it.Try them, you won't regret it.</div>
<div style="text-align: justify;">
<br /></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-41412909460352753022013-09-12T13:33:00.001+02:002013-09-12T13:41:18.380+02:00Gibraltar<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxY0FxMKqgqnRh6dNCVvMBv0e6gOT4yHZpsvcvskTFqHwSzUMLtdrJT7lM9LZCMzHywI7-XRRNug4PbuZMFNAha2zQoPDAPbmggrxpUHgSLnAtjGWjDFXrEPzNYqnGHwjzDbbbkNbgfQ0/s1600/DSC07694.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjxY0FxMKqgqnRh6dNCVvMBv0e6gOT4yHZpsvcvskTFqHwSzUMLtdrJT7lM9LZCMzHywI7-XRRNug4PbuZMFNAha2zQoPDAPbmggrxpUHgSLnAtjGWjDFXrEPzNYqnGHwjzDbbbkNbgfQ0/s320/DSC07694.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2FiU81g7GgKXqqqgMH80CQUzVY_SZOuqU9s8ouzveBH4zM1wxOLUY-Tk24rBCzD8ESfALIMSsoB4XgE2Uks1J8t4oWNsMGZ2z7731Y2sOdWgA_uGBfbKEurEHpcx0UjShqcPVaiUxw4/s1600/DSC07709.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP2FiU81g7GgKXqqqgMH80CQUzVY_SZOuqU9s8ouzveBH4zM1wxOLUY-Tk24rBCzD8ESfALIMSsoB4XgE2Uks1J8t4oWNsMGZ2z7731Y2sOdWgA_uGBfbKEurEHpcx0UjShqcPVaiUxw4/s320/DSC07709.JPG" width="320" /></a></div>
<br />
<div style="text-align: justify;">
This is our third (or fourth...can't remember) trip to Gibraltar. But yesterday was the first time we went and took our time. The previous trips we were just rushing around not sure what to do.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Gibraltar is technically in Spain but it is a British overseas territory. So one minute you are in Spain and then when you cross the border into Gibraltar you are in England! It's crazy. I actually have to show my passport before I'm allowed in.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Most of the tourist sites are located on <i>el peñón</i> or the Rock of Gibraltar. I didn't want to go up because it is famous for its wild monkeys (<span class="st">Barbary Macaques) that live up there. Since this is one of the reasons tourists go up there the monkeys are very "friendly".</span></div>
<div style="text-align: justify;">
<span class="st"><br /></span></div>
<div style="text-align: justify;">
<span class="st">Sometimes they jump on your back and try to open your backpack. Actually people like taking pictures with them and will let them get on their shoulders and backs and such. I am <b>not </b>one of those people.</span></div>
<div style="text-align: justify;">
<span class="st"><br /></span></div>
<div style="text-align: justify;">
<span class="st">Interestingly, while we were waiting for the bus there were two monkeys playing in the trees. The hubby took photos while I maintained a safe distance away from them. I was taking <b>no </b>chances!</span></div>
<span class="st"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkBfzhu4bZwEoHD0gboaCTV4Y7P8-WIVzCDTNLmMTE9kbSEEjYGPW_7wMtVbicbRAqwafWbRDP2Htwty5isxuwpaAj67ZGLQRzdxuMDpLVE8QltTlnTqg93hvxpY5J96ySArJxEJbFDeg/s1600/DSC07701.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkBfzhu4bZwEoHD0gboaCTV4Y7P8-WIVzCDTNLmMTE9kbSEEjYGPW_7wMtVbicbRAqwafWbRDP2Htwty5isxuwpaAj67ZGLQRzdxuMDpLVE8QltTlnTqg93hvxpY5J96ySArJxEJbFDeg/s320/DSC07701.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk4NOu9bOPtirjdz97MKaqndryvxgkUrm8wfSVksk05xpNGu01ybo7RzmaMPkEsCEE7Vu0JeFRks7nvKnUKw71o26GDK8ojpKG1WS3ztFseQMr86so8IvJJqU5sLm1Q6tCLOkAbdQNoo8/s1600/DSC07705.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk4NOu9bOPtirjdz97MKaqndryvxgkUrm8wfSVksk05xpNGu01ybo7RzmaMPkEsCEE7Vu0JeFRks7nvKnUKw71o26GDK8ojpKG1WS3ztFseQMr86so8IvJJqU5sLm1Q6tCLOkAbdQNoo8/s320/DSC07705.JPG" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The purpose of the trip was not only to get away from Córdoba for awhile, but also to purchase some things that are impossible to find in Spain. We walked around the shops and even went to our favorite British supermarket, Morrisons.</div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit4hcE94rl_m54GjaHW8FTGiFLtqjoKiHQMaXDaxFLuIpUh0d8PiWN377rchde7ARqJVikMgveULrxCACXBbb9xlNd-dGEFECqH1lm6aiEa1RWmrX8ue1y6EDznd1MxpK9MRioK4zeBiw/s1600/DSC07708.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEit4hcE94rl_m54GjaHW8FTGiFLtqjoKiHQMaXDaxFLuIpUh0d8PiWN377rchde7ARqJVikMgveULrxCACXBbb9xlNd-dGEFECqH1lm6aiEa1RWmrX8ue1y6EDznd1MxpK9MRioK4zeBiw/s320/DSC07708.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is the outside of Morrisons</td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2aLS5JUb6bx4FOilRQ0B46DIfutB5SlClld31puVePtW4B5S4Mv-_m3FPg8n9OrUa3XdEnRy8DUhqfMqj4d4Os9gyB1GUf7ZRjcxx1JGluxPdD00eOrmgV5b0juwqMzQEjQLGunsnwk/s1600/DSC07717.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEix2aLS5JUb6bx4FOilRQ0B46DIfutB5SlClld31puVePtW4B5S4Mv-_m3FPg8n9OrUa3XdEnRy8DUhqfMqj4d4Os9gyB1GUf7ZRjcxx1JGluxPdD00eOrmgV5b0juwqMzQEjQLGunsnwk/s320/DSC07717.JPG" width="320" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZgmKvYousiYRfn6eEYoJ6N4wym8IMkA7hx_hGJJg-gdjW_UQNskIHo2kQzpxSdnPs3OvSXcUwKuJIw37mkCGhkbO26CzmpQCPv5JLxYJDBHmu7yUNB7OrQiITDdXjzOWTCLc_vRcQB3o/s1600/DSC07720.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZgmKvYousiYRfn6eEYoJ6N4wym8IMkA7hx_hGJJg-gdjW_UQNskIHo2kQzpxSdnPs3OvSXcUwKuJIw37mkCGhkbO26CzmpQCPv5JLxYJDBHmu7yUNB7OrQiITDdXjzOWTCLc_vRcQB3o/s320/DSC07720.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is a vegetarian spread rich in B vitamins, which are hard for vegetarians to get as they are typically found in meat.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb-sRMUdnWzHjqObMss79f8tPeiF80FmxwVPr6hw3xqc9ns-oxJYc1FwaXKUKIejBTRSSQBpyXZb1fSs0qFjjLCjlqeZdQa5KIVdrneQWjQjfQB5ATh-uOcR6iRVSbVnadpNV5spvPwO0/s1600/DSC07721.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgb-sRMUdnWzHjqObMss79f8tPeiF80FmxwVPr6hw3xqc9ns-oxJYc1FwaXKUKIejBTRSSQBpyXZb1fSs0qFjjLCjlqeZdQa5KIVdrneQWjQjfQB5ATh-uOcR6iRVSbVnadpNV5spvPwO0/s320/DSC07721.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Blackberries! All types of berries are impossible to find in Córdoba.</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiiG1LckKkfeOd_G45ScpTZGpArWI0x9GGhzQQFRnfmPkVFCtby92LQU-1lVbU-YoY2xj7Q-M9yPLKmZwVFS0s-Y_3DHA0k6L2NJotoeDxENBJz1b8n3jAxsk3Qgcrjb-g6ESKzEIpC4k/s1600/DSC07727.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhiiG1LckKkfeOd_G45ScpTZGpArWI0x9GGhzQQFRnfmPkVFCtby92LQU-1lVbU-YoY2xj7Q-M9yPLKmZwVFS0s-Y_3DHA0k6L2NJotoeDxENBJz1b8n3jAxsk3Qgcrjb-g6ESKzEIpC4k/s320/DSC07727.JPG" width="240" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hubby's favorite beverage and the UK version of tater tots (they are called "potato crunchies")!</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgekJ7E2uzjNquo80xPXKW_k-KHMwcGe8ppYC5A9h47vhV8Gtd0lBhFVH96JTnsiegXs11ylIlm5SqGX0n7aJ4-WVUA3EuxOvko2FDx5c5a6oRatrE3AAJ6NiuY8ACeZkLa4DQ3U_5vyeI/s1600/DSC07729.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgekJ7E2uzjNquo80xPXKW_k-KHMwcGe8ppYC5A9h47vhV8Gtd0lBhFVH96JTnsiegXs11ylIlm5SqGX0n7aJ4-WVUA3EuxOvko2FDx5c5a6oRatrE3AAJ6NiuY8ACeZkLa4DQ3U_5vyeI/s320/DSC07729.JPG" width="240" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizDz7QfF2y7MsTxtqPkkE35pd7O6fhf4D-2csp4jH1C39mCSn_HcC-n6AfR243j44ESoUEBHSktp36iklwn09Y5PoPFf4NA9dwvBCy80ypmeZPN-MRX9ubTaY_1i8bIGgY5m-eYOdzNns/s1600/DSC07741.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizDz7QfF2y7MsTxtqPkkE35pd7O6fhf4D-2csp4jH1C39mCSn_HcC-n6AfR243j44ESoUEBHSktp36iklwn09Y5PoPFf4NA9dwvBCy80ypmeZPN-MRX9ubTaY_1i8bIGgY5m-eYOdzNns/s320/DSC07741.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">LOVE these things!</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvHOZoRkaOL2jyIwXblCU01g70xPGElsSKme5CucA7GPYN0qKX0SGOVrsT2CuU6gUqaLA-wwpGzzZmPJ7_AqxxAfXPuHjx7exjwt6IFE9YiGiyOMskG4I5VtRGzagATTnn2jiIVCIyVM4/s1600/DSC07744.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvHOZoRkaOL2jyIwXblCU01g70xPGElsSKme5CucA7GPYN0qKX0SGOVrsT2CuU6gUqaLA-wwpGzzZmPJ7_AqxxAfXPuHjx7exjwt6IFE9YiGiyOMskG4I5VtRGzagATTnn2jiIVCIyVM4/s320/DSC07744.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This is my favorite kind of nut butter.</td></tr>
</tbody></table>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtMGsUCAzNiNyqydup5TyswVsdTjQ0KfyLJlN16L5d5ock2U4Gl7cbD0amNv1Q0I6pEKaAfxL2jds2TX3up3aqo4Ov19nxcLACi18_4oUz0q3ObepXGeawy6GbdKU-aJmrHFfzUsT1Hdo/s1600/DSC07751.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtMGsUCAzNiNyqydup5TyswVsdTjQ0KfyLJlN16L5d5ock2U4Gl7cbD0amNv1Q0I6pEKaAfxL2jds2TX3up3aqo4Ov19nxcLACi18_4oUz0q3ObepXGeawy6GbdKU-aJmrHFfzUsT1Hdo/s320/DSC07751.JPG" width="320" /></a></div>
<br />
<br />
<div style="text-align: justify;">
<span class="st">Of course, my eating regimen for the <a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank"><b>Achieving Six-Pack Abs</b></a> does not start until October. So I plan to enjoy my tater tots (we bought 3 packs) and the bread pictured above until then!</span><br />
<br />
<span class="st">We also bought some measuring spoons with the US system of measurements (ie not the metric system) to take the guess-work out of cooking. I also got this gigantic, super cute, orange mug and a portable notebook for when I write down my lists. </span><br />
<span class="st"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUQoYb8M-HiWLpUZxMOE85-_cFQTrrwIVNyyFDCWavOdxUkx557ptmSTgpUHzmGa5z80qyASMirkIxcx04svPqoHeV8ZAsIti8DC-Q-gKHQykT-hCnMenP0AVo44CWdIx1JxVyDvUNT5s/s1600/DSC07724.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUQoYb8M-HiWLpUZxMOE85-_cFQTrrwIVNyyFDCWavOdxUkx557ptmSTgpUHzmGa5z80qyASMirkIxcx04svPqoHeV8ZAsIti8DC-Q-gKHQykT-hCnMenP0AVo44CWdIx1JxVyDvUNT5s/s320/DSC07724.JPG" width="240" /></a></div>
<span class="st"><br /></span></div>
<span class="st"><br /></span>Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-62704300032624335732013-09-12T13:04:00.000+02:002013-09-28T12:08:45.384+02:00El Torcal de Antequera <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Z9rESbJ8nYX-lzbSvxc2EzKtMi3zWDYUEmctJ5zdLMpPowpl8hhPuewMOJ_8wcvcIxyNopbT4YaFVdPHtc9rhZUckvCxMG7V2ZSib5hPfDEMAzaMYERA0A3pplRv0NIMDZzB98uWPYA/s1600/DSC07661.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4Z9rESbJ8nYX-lzbSvxc2EzKtMi3zWDYUEmctJ5zdLMpPowpl8hhPuewMOJ_8wcvcIxyNopbT4YaFVdPHtc9rhZUckvCxMG7V2ZSib5hPfDEMAzaMYERA0A3pplRv0NIMDZzB98uWPYA/s320/DSC07661.JPG" width="320" /></a></div>
<br />
<div style="text-align: justify;">
This is one of the places we visited yesterday. (I will talk about the second place in another post). We left the house at 830am and didn't get back until 1030pm. It was a great trip and we were exhausted! Yesterday we walked around for a total of 5 hours and 15 minutes. It was great exercise.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In Antequera we visited el Torcal, which is a great place to go hiking. It's a nature reserve in the province of Málaga. There are different routes but we did the<i> "ruta amarilla"</i> (yellow route) that takes 2 hours. However, we did it in 1 hour and 15 minutes. It's 3 Km (roughly 1.86 miles) but you are trekking through some seriously precarious places.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
About 150 million years ago (during the Jurassic age) this nature reserve was all submerged under water. Later erosion caused fractures and cracks, leaving the big blocks of limestone seen today. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
You have to be careful because it is very tricky walking around. Basically because there are humongous pieces of rock jutting out of the ground wherever you go. If you fall you can seriously hurt yourself.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Another cool thing is that there are tons of wild goats walking around the area. It was nice seeing them in their element. </div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3WW852b9lkVQxoYYo2y_VS6ZUYtifnk3gz0PaeA2X_v0_GBS54e6J4tBZdhpODMMr3oyRgaEEvgnzRwDTqP-lmFp0-WRalShw1mMQwV8eD4BTNCR0NKOAfp9P5M927NkBDh6GVXcSCJE/s1600/DSC07616.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3WW852b9lkVQxoYYo2y_VS6ZUYtifnk3gz0PaeA2X_v0_GBS54e6J4tBZdhpODMMr3oyRgaEEvgnzRwDTqP-lmFp0-WRalShw1mMQwV8eD4BTNCR0NKOAfp9P5M927NkBDh6GVXcSCJE/s320/DSC07616.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheoxfS1J9tooP4DZmv3bVRo-V5w60zkcgnAeypP6X6DNb2JZb_bn5bvviIDs_toJMEohy-SS5Rhcu9TMC5Lch-5OiSbWQiiSVnEjmTnwtTkEMr7ysMqMRhly4qiQw1SrNdKSZV7bhTyMA/s1600/DSC07624.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheoxfS1J9tooP4DZmv3bVRo-V5w60zkcgnAeypP6X6DNb2JZb_bn5bvviIDs_toJMEohy-SS5Rhcu9TMC5Lch-5OiSbWQiiSVnEjmTnwtTkEMr7ysMqMRhly4qiQw1SrNdKSZV7bhTyMA/s320/DSC07624.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikVyJetKu9t4UwKdQMgzl2omBUpc1NzHw99Li5tb7RkKLy9aeo3iC7P3TZuoGzT-GLDi9_kjbOqbcseeE4NghSWdfwdntt3O3xgtcHimK-DzBzFwdhSNbxGkuyKLUlgJF80qMmnFsAn5c/s1600/DSC07623.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikVyJetKu9t4UwKdQMgzl2omBUpc1NzHw99Li5tb7RkKLy9aeo3iC7P3TZuoGzT-GLDi9_kjbOqbcseeE4NghSWdfwdntt3O3xgtcHimK-DzBzFwdhSNbxGkuyKLUlgJF80qMmnFsAn5c/s320/DSC07623.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0BBuMNP4quILmv5arzPyE5RBiw_la2vhMPeD3Cm5GDi0wbZHYjebjsVh_9PICPc9lQtIsfR2SLfo-PiWqHUHuLprWnU1qchakmU-G2kj16-2MjMPAwlO5FrCS8BnY4xb4V0ytAJY4FA/s1600/DSC07621.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR0BBuMNP4quILmv5arzPyE5RBiw_la2vhMPeD3Cm5GDi0wbZHYjebjsVh_9PICPc9lQtIsfR2SLfo-PiWqHUHuLprWnU1qchakmU-G2kj16-2MjMPAwlO5FrCS8BnY4xb4V0ytAJY4FA/s320/DSC07621.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMjC77befQe4iGj7wOuw0McE788uOM2i91o2HOMaWTlE-Xr_BbIfMAObDo9VhVu9z5igXjd7CIgmLm0gZAZYBm_qrzGKVf1hOTfmDiGwi0lY5BHeFwxpI8c_ldnj_QwFaQo8sTGJ0oWYQ/s1600/DSC07628.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMjC77befQe4iGj7wOuw0McE788uOM2i91o2HOMaWTlE-Xr_BbIfMAObDo9VhVu9z5igXjd7CIgmLm0gZAZYBm_qrzGKVf1hOTfmDiGwi0lY5BHeFwxpI8c_ldnj_QwFaQo8sTGJ0oWYQ/s320/DSC07628.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJtQ6eIuSuXxjpN3tZmxE4i_xqDhWiHbzTAIgQaZWY5LPeNIeCqK8DFnYZl0xbiXpcMVi2JPG3eQRxop5wxHXWp8t2K_Hre9_GHIp2bvqwL5WkBNVinyKp9bMsMsFix4NZLVqRBFlOHS8/s1600/DSC07632.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJtQ6eIuSuXxjpN3tZmxE4i_xqDhWiHbzTAIgQaZWY5LPeNIeCqK8DFnYZl0xbiXpcMVi2JPG3eQRxop5wxHXWp8t2K_Hre9_GHIp2bvqwL5WkBNVinyKp9bMsMsFix4NZLVqRBFlOHS8/s320/DSC07632.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUI7d_H_vR5SgHX3JAGt1ZMaRjupwsdJ7sREtOOHOMxLNQEkHkWjPtdAzUeKI2gpq00OiBm_3O8omSfSo7_h8VW3ED3mx3dDQcV_fo9ry6BqHdPr4ma2uV6DtZ2yZvTm0nkgCRrcT2W-c/s1600/DSC07631.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUI7d_H_vR5SgHX3JAGt1ZMaRjupwsdJ7sREtOOHOMxLNQEkHkWjPtdAzUeKI2gpq00OiBm_3O8omSfSo7_h8VW3ED3mx3dDQcV_fo9ry6BqHdPr4ma2uV6DtZ2yZvTm0nkgCRrcT2W-c/s320/DSC07631.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiboay5vqmw4Yg0vFiVdc43D9ovaXHV0jy_7oXedK7ugT108UM567fIe2DpcxJSh-qS-06DzpR318c1DeetU1hstJ1snOlOdj8C9UEmshj5YCh5-pQP8vK2wQMSPSDzUbw6-K9pV6y8cO4/s1600/DSC07639.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiboay5vqmw4Yg0vFiVdc43D9ovaXHV0jy_7oXedK7ugT108UM567fIe2DpcxJSh-qS-06DzpR318c1DeetU1hstJ1snOlOdj8C9UEmshj5YCh5-pQP8vK2wQMSPSDzUbw6-K9pV6y8cO4/s320/DSC07639.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7yYrqQRuD2i3VybKEdhgiIhyeBlu_yGBbcvIvbWgQiB7WJwEOXIfuoSzQFSK6W87COXIyLLl30UvTRvApFf_JRv40irhT-wjZewwVsiA9GhpN7bSBbxv6cSsuct66akeb5pqY5k2rCQ8/s1600/DSC07648.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7yYrqQRuD2i3VybKEdhgiIhyeBlu_yGBbcvIvbWgQiB7WJwEOXIfuoSzQFSK6W87COXIyLLl30UvTRvApFf_JRv40irhT-wjZewwVsiA9GhpN7bSBbxv6cSsuct66akeb5pqY5k2rCQ8/s320/DSC07648.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxeQZpQVjIvlT7SYWtwsnVBl1yiu_hBy8v1EwcNsoVnoxQzXF9Q-gPsq2wiBX6azOKiQwOrbg7NPxcXJ5K3_LAEeIv6_gmdgGQ5cjPB0zOnLnnVbnLfzQAM3ln0MtUxEla-tVEabe_y3A/s1600/DSC07664.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxeQZpQVjIvlT7SYWtwsnVBl1yiu_hBy8v1EwcNsoVnoxQzXF9Q-gPsq2wiBX6azOKiQwOrbg7NPxcXJ5K3_LAEeIv6_gmdgGQ5cjPB0zOnLnnVbnLfzQAM3ln0MtUxEla-tVEabe_y3A/s320/DSC07664.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-6NYCspm66xd_uq_Sw1huhITcr3bm9CXBLe3S4F3PBIsZE-tC-GyddLgwachVIB68_Wkas5V9hE5FdlDUz7M-6_Y5j3JPrp9U00yvc3D0V37s0xVek6zcXd7xjlOWYqVuvAZow7aEYoA/s1600/DSC07665.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-6NYCspm66xd_uq_Sw1huhITcr3bm9CXBLe3S4F3PBIsZE-tC-GyddLgwachVIB68_Wkas5V9hE5FdlDUz7M-6_Y5j3JPrp9U00yvc3D0V37s0xVek6zcXd7xjlOWYqVuvAZow7aEYoA/s320/DSC07665.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfAMUVl_bYXDzsnfENGzBPn6G7UHOYy9sSoINa1w13kC_h0nlk02SyJKbVBkPw_MThRfvKMGzWfTMjngptXoS5UWTyuQ3QqMvSQOuFU4EzB0151QQwNEe_mC7Y26rGm0FmGwBdmYcc9kk/s1600/DSC07667.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfAMUVl_bYXDzsnfENGzBPn6G7UHOYy9sSoINa1w13kC_h0nlk02SyJKbVBkPw_MThRfvKMGzWfTMjngptXoS5UWTyuQ3QqMvSQOuFU4EzB0151QQwNEe_mC7Y26rGm0FmGwBdmYcc9kk/s320/DSC07667.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8TYbDGjL1iLo0c5PFWi23AQVpg8Df4mbyP76R_zLT_virPNm2wzdGzPlJDWpgs0ZpI0QBllM6kqe06ncZcBih6CUKlkCbsE38w3ROF0vu6ayrWAh-JOaptXkQ8tKKFU0E-E-q-yLetbU/s1600/DSC07670.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8TYbDGjL1iLo0c5PFWi23AQVpg8Df4mbyP76R_zLT_virPNm2wzdGzPlJDWpgs0ZpI0QBllM6kqe06ncZcBih6CUKlkCbsE38w3ROF0vu6ayrWAh-JOaptXkQ8tKKFU0E-E-q-yLetbU/s320/DSC07670.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkh00KNrZyhjbm7wOVOnoIU3g07BlN4itHUP2brmzjcOqYnRDO24LG1b5D2exabCbjjj5C10YQAiG7UD-uMHmv-TuuYdhQ_5YFjBNzKeEDtYfjoyVTTAR2zULI5i7HABdllMUuSsfNul4/s1600/DSC07685.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkh00KNrZyhjbm7wOVOnoIU3g07BlN4itHUP2brmzjcOqYnRDO24LG1b5D2exabCbjjj5C10YQAiG7UD-uMHmv-TuuYdhQ_5YFjBNzKeEDtYfjoyVTTAR2zULI5i7HABdllMUuSsfNul4/s320/DSC07685.JPG" width="320" /></a></div>
<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;">Stay tuned to see the next place we visited!</span></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-92086368359388994692013-09-10T19:14:00.000+02:002013-09-10T19:15:46.762+02:00Task #8: Read All Isabel Allende Books<div style="text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGXMo9yVrwHZFqrizIufyugZPIuqq77M5rkRNKuWLLqG-54_bmM6ytR5BP2sz_kcV4Q3J_Nof6GPK1jSJXMzkn8RzCYglZjgUe7cK2Nmkl6HTRS8IKbEJNU1XfCG_Ck9QUcOS2kFtjsC8/s1600/eva+luna.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGXMo9yVrwHZFqrizIufyugZPIuqq77M5rkRNKuWLLqG-54_bmM6ytR5BP2sz_kcV4Q3J_Nof6GPK1jSJXMzkn8RzCYglZjgUe7cK2Nmkl6HTRS8IKbEJNU1XfCG_Ck9QUcOS2kFtjsC8/s1600/eva+luna.jpg" /></a></div>
<br />
In my post<b> <a href="http://rcpforhealth.blogspot.com.es/2013/09/3-0-is-staring-me-in-face.html" target="_blank">3-0 is STARING me in the Face!</a></b> I mentioned that I wanted to read all of Isabel Allende's books.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In case you don't know she is a Chilean writer and most of her books (if not all) have women as main characters. She is a great story-teller and so are many of her protagonists. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I just finished reading <i>Eva Luna</i> today and I plan on starting <i>Cuentos de Eva Luna</i> (<i>The Stories of Eva Luna</i>) next since you kind of have to read them together.</div>
<b> </b><br />
<div style="text-align: center;">
Here's a list of the works of Isabel Allende (I've put the books that I've read already in <b>bold</b>). You can find the English titles online:</div>
<br />
<b>The House of the Spirits </b>(<i>La casa de los espíritus</i>) -- I read this book in English as a child. It is one of my favorite books, period.<br />
<b>Inés of My Soul</b> (<i>Inés del alma mia</i>) -- I also read this book in English<br />
<i><b>El Zorro: comienza la leyenda</b></i><br />
<i><b>Eva Luna </b></i><br />
<i>La isla bajo el mar --</i><b> </b>I started this book awhile back but just couldn't bring myself to finish. It was just too depressing...and long. Maybe I'll try again.<i><b> </b></i><br />
<i><i>Cuentos de Eva Luna</i><b> </b></i><br />
<i>Hija de la fortuna</i><br />
<i>Retrato en sepia</i><br />
<i>La gorda de porcelana</i><br />
<i>De amor y de sombra</i><br />
<i>El plan infinito</i><br />
<i>Paula</i><br />
<i>Aphrodita</i><br />
<i>La ciudad de las bestias</i><br />
<i>Mi país inventado </i><br />
<i>El reino del dragón de oro</i><br />
<i>El bosque de los pigmeos</i><br />
<i>La suma de los días</i><br />
<i>El cuaderno de Maya </i><br />
<i><br /></i>
<b><br /></b>Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-24865523583961421252013-09-09T09:00:00.000+02:002013-09-09T09:00:01.365+02:00Back Exercises<div style="text-align: justify;">
In the post <b><a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank">Acheiving Six-Pack Abs</a> </b>I mentioned that I also planned on working my back more than I have done in the past. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This is just so I maintain good posture and balance in my body. I don't remember where I read it but somewhere online I read that when working the abdominals it is also imperative to work the back. It makes sense to me!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The back is also another muscle group that I've neglected in the past. So I'm hype about finally working it out. Of course I will continue to work my legs and arm muscles as well.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
These exercises focus on the lower and upper back and are pretty basic. I figure I can start out slow and then increase intensity. I definitely do NOT want to injure myself.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Please check out the <b><a href="http://www.sheknows.com/health-and-wellness/articles/803952/five-exercises-for-a-sexy-back-illustrated-back-exercises" target="_blank">She Knows website</a></b> for more detailed information about the exercises.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
1) <b>Dumbbell Single-Arm Overhead Squat</b> -- I have never done this exercise before</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1_dPCEQG52bA7lpx7JoaWcfjTRFOdjfarplEIclX-mxTLn9jCGmUK71UIZLsaFhYhOa99WTtqNipd6ZSXfujMQY-z2zK2MrXav2vT27LGYHGPOL6Y_vyJftcTuJLXHP51UAwryDUIcs/s1600/back+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjk1_dPCEQG52bA7lpx7JoaWcfjTRFOdjfarplEIclX-mxTLn9jCGmUK71UIZLsaFhYhOa99WTtqNipd6ZSXfujMQY-z2zK2MrXav2vT27LGYHGPOL6Y_vyJftcTuJLXHP51UAwryDUIcs/s320/back+1.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
2) <b>Dumbbell One-Point Row</b> -- I've done this one and it's challenging because I'm not flexible at all in my lower body</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFUNQF8IkMhDlNK5wDF3rPWO4Ct6xIZ3oBe3s2J8Y6eaiXiNW9YPMlfOxgdsO4C94vgrPNcDLj_AE6NDOTKSJKz4joufbSwuakKnahnQpdgPOF-eWKkfDV8oJ4E80AhEenVHa1Fy6-exY/s1600/back+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFUNQF8IkMhDlNK5wDF3rPWO4Ct6xIZ3oBe3s2J8Y6eaiXiNW9YPMlfOxgdsO4C94vgrPNcDLj_AE6NDOTKSJKz4joufbSwuakKnahnQpdgPOF-eWKkfDV8oJ4E80AhEenVHa1Fy6-exY/s320/back+2.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
3) <b>Lat Pullover</b></div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUXjfgLU_2eZAsqr0tRq9qeQx_yosyu2BRRMSjRu_JTOdbO6Pncz6TxAaFF1X8FPo3Vpe0qsYo85ncf_EOkISq5na6hzDvZ8ieJt8EKFNuaN8gdlCalyWXeiFJbKJdV8FJXofcrrBnoD0/s1600/back+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUXjfgLU_2eZAsqr0tRq9qeQx_yosyu2BRRMSjRu_JTOdbO6Pncz6TxAaFF1X8FPo3Vpe0qsYo85ncf_EOkISq5na6hzDvZ8ieJt8EKFNuaN8gdlCalyWXeiFJbKJdV8FJXofcrrBnoD0/s320/back+3.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
4) <b>Back Extensions </b>-- These are fun because you can really feel the muscles in the back working</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9S9h-myQhtq1RWWbe_8sKmilyW1sQTPgYNjQrmzeDb720YX_bkGkwJZes_OmGEM_U2XvFCr4oyIdZmmlOObhyphenhyphenHXLIyatfpmkKZoUpVNS5TtY86SbHLaa3MFBJEglIr1gUdmqz61V4H6I/s1600/back+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi9S9h-myQhtq1RWWbe_8sKmilyW1sQTPgYNjQrmzeDb720YX_bkGkwJZes_OmGEM_U2XvFCr4oyIdZmmlOObhyphenhyphenHXLIyatfpmkKZoUpVNS5TtY86SbHLaa3MFBJEglIr1gUdmqz61V4H6I/s320/back+4.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
5)<b> Dumbbell Bent-Over Row </b>-- Oldie but goody</div>
<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_58XX9NQkWPvzkqIqLs1AVu46dU1G4OkZJWkBykgbyX0PTWWLmo4tK5nKCyXia03E4KzDt9iH11Qq1t4OtxDpsV7uNlN9yHl87TJOHlvJsIrK8XtuppserkeL-ZfdoYo7vQzunyZwOB8/s1600/back+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_58XX9NQkWPvzkqIqLs1AVu46dU1G4OkZJWkBykgbyX0PTWWLmo4tK5nKCyXia03E4KzDt9iH11Qq1t4OtxDpsV7uNlN9yHl87TJOHlvJsIrK8XtuppserkeL-ZfdoYo7vQzunyZwOB8/s320/back+5.jpg" width="320" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The rest of my weight training schedule I probably won't "plan" exactly. I don't want to get bored with the exercises. So I plan to do a bit of browsing on youtube and other fitness sites and just pick and choose as I see fit. If I find any truly interesting or super challenging ones I will share them on the blog.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, the ab and back exercises I'm going to stick with exactly until I need to increase intensity.</div>
<b> </b>Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-60102211986510161552013-09-08T14:12:00.001+02:002013-09-08T14:12:11.212+02:00Six-Pack Abs: What I'm Starting With<div style="text-align: justify;">
Okay, so I've decided to create a photo diary. I won't be starting the workout program I detailed in <b><a href="http://rcpforhealth.blogspot.com.es/2013/09/achieving-six-pack-abs.html" target="_blank">Achieving Six-Pack Abs</a></b> until October but these will be the first official photos.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I will take photos every month but will only post on the blog every 2 months. I just don't think there will be much of a difference month-to-month and I don't want it to get boring.</div>
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b>So here goes...no laughing! This is the <u>first time</u> I have put myself out there on this blog and it's nerve-wracking.</b></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><b><br /></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgroK3PAXAb15xlRKS7TA4SXFRbCuQTGI70C9eF6z3unKsqqhw1lBL0AIWC6JhLlsljORYU_kCHpEmW3l513SvuuUpXOf9viIq3fO48xAbe_TzaBceFuSTe0JRn8nEie-_MWHV9noKi8Qs/s1600/DSC07605.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgroK3PAXAb15xlRKS7TA4SXFRbCuQTGI70C9eF6z3unKsqqhw1lBL0AIWC6JhLlsljORYU_kCHpEmW3l513SvuuUpXOf9viIq3fO48xAbe_TzaBceFuSTe0JRn8nEie-_MWHV9noKi8Qs/s320/DSC07605.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBG1cSo65Bx4FZHKClTk_A_M16ew1lFWoBM2V4Rx4EdJnNHYlYDK4m62nX_5M7bi4ojDROESkZNwKUOpEpDNrZUOm0p2Sv8dLHiWoy-_IwaIVBSJtsfLUFimNWJAFh9jZz-F9wx8Ji-4U/s1600/DSC07610.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBG1cSo65Bx4FZHKClTk_A_M16ew1lFWoBM2V4Rx4EdJnNHYlYDK4m62nX_5M7bi4ojDROESkZNwKUOpEpDNrZUOm0p2Sv8dLHiWoy-_IwaIVBSJtsfLUFimNWJAFh9jZz-F9wx8Ji-4U/s320/DSC07610.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQxIgDmmuZluIZANrCem92mC3X_kkXltx582VbQ1XJ9uquwMrqX9XRzrgz84sX4sIVcZ49N8mLQIQHNZa8bqid-BtRDCXnMwtwgDQYbF1Q7U64BP-I9DBOhHWzU9TpgURWSKAEmD98VT8/s1600/DSC07612.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQxIgDmmuZluIZANrCem92mC3X_kkXltx582VbQ1XJ9uquwMrqX9XRzrgz84sX4sIVcZ49N8mLQIQHNZa8bqid-BtRDCXnMwtwgDQYbF1Q7U64BP-I9DBOhHWzU9TpgURWSKAEmD98VT8/s320/DSC07612.JPG" width="240" /></a></div>
<br />
As you can see I think I was pretty accurate in guessing my body fat percentage (24-26%) from the AthleanX website.<span style="font-size: large;"><b> I want to achieve 18-20% body fat in 9 months</b></span>. The majority of the fat on my body is around my abs (and my arms to a much lesser extent).<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv2UsrMII7wIXAPhNAery22FUlzvGHc2Lssr5RXNlzUNQ6Ih3ciASpyVQZyVJceyhz5hbT8ZrJpkxYtbRrmJYcQuzTClw0tTqpkdLYQTM0EAaTnjJaoU3yeW3eSMwPrTqoR5Ea96ge3vk/s1600/Womens-Body-Fat-Infographic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjv2UsrMII7wIXAPhNAery22FUlzvGHc2Lssr5RXNlzUNQ6Ih3ciASpyVQZyVJceyhz5hbT8ZrJpkxYtbRrmJYcQuzTClw0tTqpkdLYQTM0EAaTnjJaoU3yeW3eSMwPrTqoR5Ea96ge3vk/s320/Womens-Body-Fat-Infographic.jpg" width="213" /></a></div>
<br />
<div style="text-align: justify;">
My abs are the part of my body that consistently annoy me. Then again, I hardly ever (as in never) work my abs like I work my legs or my arms. So this will definitely be challenging but I'm excited to see what I can accomplish! </div>
<br />
<div style="text-align: center;">
<span style="font-size: large;"><b><br /></b></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com2tag:blogger.com,1999:blog-7805702891762586886.post-79147044355710784122013-09-08T13:32:00.000+02:002013-09-08T13:33:23.469+02:00Achieving Six-pack Abs<div style="text-align: justify;">
I believe I have found the right mix of exercises to get me my 6-pack abs! Obviously I will be doing this in combination with:</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>1) Losing weight </b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I don't really need to but I <b>do </b>need to lower my overall body fat percentage a bit so that my abs can be seen. I realize that it is impossible to target specific parts of my body to lose fat. So this will be an overall fat loss for my entire body. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I found <a href="http://athleanx.com/for-women/women-body-fat-percentage-photos" target="_blank">this website </a>that is pretty useful if you want to roughly gauge how much body fat you have without buying those expensive fat measurement tools.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
According to this website (called <a href="http://athleanx.com/">AthleanX.com</a>) I have a Body Fat Percentage of : 24 – 26%</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>"This body fat percentage is considered the low range of average for
women in many body fat charts. At this level a woman is generally
considered to look slim, but not too skinny. Curves in the hips, thighs
and buttocks will be apparent at this range."</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
To get my 6-pack I want to reach a Body Fat Percentage of: 18 – 20% </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>"The 18 – 20% body fat range is a more reasonable target range for
women who are after that ‘athletic’ look because it’s easier to maintain
than the higher levels. This body fat range is the one that’s most
associated with a killer bikini body! At 18 – 20%, you can still see
strong ab muscles, but the six pack may not be as defined. While
there’s a small amount of fat on the hips, thighs and bum it’s not very
noticeable. Many women reaching for higher levels of fitness prefer
this look since it retains some curves."</b></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Definitely <a href="http://athleanx.com/for-women/women-body-fat-percentage-photos" target="_blank">go to the website</a> if you want to read more about these different ranges. I chose this range because it seems like the more realistic goal for me, a normal person, who is not a professional athlete. <b> </b></div>
<div style="text-align: justify;">
<b><br /></b></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV2EB_jk6I8oYjmT5GghKruxNwfFV-ROFUO-3M-R-ALIgo-zlqXNWVyJsuh3Xe9HQ-GR7xRtyygE90HS_4Ao7JHmMqQxqu2Fuh5Fq1WjIf2UoGSsKg1L3pZf3urqVUGVbgx3Lq1hfQlsY/s1600/Womens-Body-Fat-Infographic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV2EB_jk6I8oYjmT5GghKruxNwfFV-ROFUO-3M-R-ALIgo-zlqXNWVyJsuh3Xe9HQ-GR7xRtyygE90HS_4Ao7JHmMqQxqu2Fuh5Fq1WjIf2UoGSsKg1L3pZf3urqVUGVbgx3Lq1hfQlsY/s320/Womens-Body-Fat-Infographic.jpg" width="213" /></a></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b> 2) Lifting more weights in general. </b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Weight training has always been secondary to my running. But since I'm not officially training right now I want to make weights more of a priority. I will still run. (Duh) Like I said in my <a href="http://rcpforhealth.blogspot.com.es/2013/09/3-0-is-staring-me-in-face.html" target="_blank">last post</a> I will run 5 days a week as my challenge. (This will also help me to lose more weight). </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
There is a great youtube channel called <a href="http://www.youtube.com/channel/UCrd4Hfglr4EczsLXKdGvCLA" target="_blank">ZuzkaLight</a> and she has seriously hard workout programs on there. I know <a href="http://rcpforhealth.blogspot.com.es/2012/11/end-of-month-check-in.html" target="_blank">I've mentioned her channel before</a>. Once I finalize my weight program I will update the blog.</div>
<div style="text-align: justify;">
<span style="font-size: large;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>3) Incorporating more back exercises</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Rarely, if ever, do I focus on my back. I read somewhere online that when focusing on your abs you also need to strengthen the back. This helps to give you balance and not wreck your posture. Again, once I put together my back routine I will share it on the blog.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: x-large;"><u><b>How to Get Six-pack Abs</b></u></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Okay, now to the nitty-gritty. Here is how I will exercise my abs. I found this great fountain of information on <a href="http://m.wikihow.com/Get-Six-Pack-Abs" target="_blank">WikiHow</a> and I plan to follow it as exactly as I can. So check it out for more details. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The AthleanX website also has a <a href="http://www.youtube.com/user/JDCav24?feature=watch" target="_blank">youtube channel </a>where I found this really <a href="http://www.youtube.com/watch?v=zRnLlQT0Y5w&list=FLahnVTOHjCjRD4aZTks_SeQ" target="_blank">informative video</a> on how to target all the muscle groups in the abs.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I recommend watching the video if you want more detailed explanations and examples of exercises to do. But here is what I understood from the video and from the Wiki. (You can google all these exercises and then click on images to see what they are like)</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<b>a) Bottom up including rotation</b> --These are exercises that stabilize the upper body while the lower body is working the abs. </div>
<ul style="text-align: justify;">
<li>pendulum/windshield wipers</li>
<li>butt ups</li>
<li>using a stability ball get into plank position with insteps of feet resting on the ball. Bring the ball up to your chest and to the side, go back to start position. Repeat alternating sides. </li>
</ul>
<div style="text-align: justify;">
<b>b) Lower ab movement</b></div>
<ul style="text-align: justify;">
<li>leg raises (with or without a stability ball)</li>
<li>reverse crunch</li>
</ul>
<div style="text-align: justify;">
<b>c) Mid-range movement (also called both up)</b> -- Mainly exercises that move the upper and lower body simultaneously</div>
<ul style="text-align: justify;">
<li>jacknife sit ups</li>
<li>V-sit up</li>
<li>medicine ball toe up</li>
</ul>
<div style="text-align: justify;">
<b>d) Top down including rotation (upper ab movement)</b>--These exercises move the upper body while stabilizing the lower body</div>
<ul style="text-align: justify;">
<li>ab roller</li>
<li>crunches on stability ball (placing legs on a wall)</li>
<li>sit ups</li>
</ul>
<div style="text-align: justify;">
<b>e) Obliques</b>--If you don't know these are the muscles that run up and down the sides of the abs </div>
<ul style="text-align: justify;">
<li>side crunch with leg lift</li>
<li>bicycle crunches</li>
</ul>
<div style="text-align: justify;">
<b>f) Resisted extension movement (upper body)</b>-- Where forces want to pull you backwards but you won't let it</div>
<ul style="text-align: justify;">
<li>core death march </li>
<li>dead lifts</li>
<li>side plank with weights</li>
<li>hold arms out in front of you and rest them against a door frame. Try to
push your arms into the frame. Obviously the door won't move and your
hands shouldn't either.</li>
</ul>
<div style="text-align: justify;">
<b>g) Resist rotation movement (lower body)</b> --Any exercise that forces you not to move your abs. This type of isometric move is a key function of the abs that is often times not trained.</div>
<ul style="text-align: justify;">
<li>hold plank (in normal push up position) and bring legs to chest </li>
<li>lunges with weights</li>
</ul>
<div style="text-align: justify;">
The list of ab exercises that fit into these categories are endless but I figure this a good list to get me started. I plan to start this regimen (including the back exercises and weights) in October. So it should give me a bit of time to get my head right and get the rest of the exercises together.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I would like to create a photo diary but I'm not sure yet. If I do I will take the first picture in October and update it every month to track my progress. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, I will probably post the pictures to the blog every couple of months<span style="font-size: small;">?</span> Not sure yet but I feel like I do need something visual to track my progress.</div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-6108597034667933572013-09-07T23:29:00.000+02:002013-09-08T13:43:47.047+02:003-0 is STARING me in the Face!<div style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD7mAWlPCht-h7Odvs25gIOG4OgUbPBDB4ZZ3X4TpIYZz2crrP_8Rvtd2kVFlQWJB_LicnkVrM_rxxvA_741_1kDP0oIwm9bWEdPOSn6j6DPdUFKqO8J_a5ddW0RLtr7WjhXYSSTYqQZw/s1600/30+years+old.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD7mAWlPCht-h7Odvs25gIOG4OgUbPBDB4ZZ3X4TpIYZz2crrP_8Rvtd2kVFlQWJB_LicnkVrM_rxxvA_741_1kDP0oIwm9bWEdPOSn6j6DPdUFKqO8J_a5ddW0RLtr7WjhXYSSTYqQZw/s1600/30+years+old.jpg" /></a></div>
<div style="text-align: justify;">
So, I just turned 29 and I feel like 30 is staring me right in the face. <b>I'm not a kid anymore!</b> </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Okay, I haven't been a kid for a long time but you know what I mean. The 20s will officially be over! It's scary. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
By the time I turn 30 next year I want to have accomplished something. I want to feel good about these last few decades. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
So like the organized person that I am, I've made a check list.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
Said list is titled: <span style="font-size: large;"><b>"Things to do by the time I'm 30."</b></span> </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Now, I have <u><b>less than 12 months</b></u> to do all these things, which means I had to make the goals reasonably achievable. There's nothing more discouraging than having those months go by with nothing to show for it because I was too unrealistic.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This is <i>not </i>a Hollywood movie. This is my life. As such, these are things that are important to <b>me</b> even if they are not earth-shattering to anyone else. So here we go.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>1) Run as many races as possible (especially trail races) to prepare for my ultramarathon in 2015.</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In the first version of my list I put "run an ultramarathon" but that was impossible with my time restraints. First off, the only ultras in Spain are either too long (think 100+ miles) or all completely trail (think goats climbing mountains). </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
There is <b>no way</b> I can run 100 goat miles by next year. This is much more doable. In addition, when I started running I was always training for something. Now my motivation will stem from the pure joy of running and staying in shape. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I figure I can run at least one race every month. In fact this month of September there are about 3 races in my local area I can run. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
I'm also setting myself another running challenge: <span style="font-size: large;"><b>run 5 days a week--no excuses.</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>2) Get a 6-pack</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I want rock hard abs! I know a lot of it is genetics, and I have a really short torso...... but I want visible abdominals people. In my opinion, this is the hardest goal of them all because it will mean losing more weight and lifting more weight. Plus, I'm not really sure how much more of my diet I can change...</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>3) Shave my head</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This speaks for itself. As for now I plan to enjoy my hair by wearing it out more instead of always putting it into twists. I will probably do a final length check before I cut it. I guess I just want to be able to say, yea, I wasn't afraid to cut my hair off!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I'm also tired of obsessing over length. My hair is healthy and will continue to be. I'm just at a point where I'm sick of doing the same thing. Hopefully this move will give me an even greater appreciation for my hair. I'll probably leave an inch of hair instead of cutting it completely off.</div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>4) Buy a LBD (little black dress)</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Turning 30 is definitely the right time to care a tinsy bit about fashion. So my goal is to scourge the Internet and shops to find a nice form-fitting dress I can use to show off my 6-pack!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>5) Go to Prague</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Always have wanted to go and I figure turning 30 is as good a time as any to fulfill this dream.</div>
<div style="text-align: justify;">
<b><br /></b></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>6) Have a full body spa experience every month</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The point of this list is not to go broke. So I plan on having a spa experience at home with my own homemade, all-natural, ingredients. There are a bunch of oils I plan on getting immediately like: avocado oil, grape seed oil and almond oil. I figure I can get the essential oils little by little to not break the bank as they say. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I need to incorporate a way to relax from daily life. I eat right and exercise but I don't take much care of my mental health. That's all about to change. Plus, who doesn't like manis and pedis?</div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><br /></span></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>7) Get some all-natural makeup and learn how to apply it</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Again, 30 is the perfect time to at least try to create an everyday look and "party" look for when I want to go out. There are various websites out there that sell all-natural makeup products and I've been meaning to buy some for awhile now. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I'm most excited about the nail polish! I LOVE nail colors but haven't worn them in a couple years because of the harsh chemicals. This summer I wore some on my toes only because I have runner's feet (black toe nails) and that's not cute when wearing open-toed shoes!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<span style="font-size: x-large;"><b>8) Read all the books by my favorite author: Isabel Allende</b></span></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
There are 14 books that I haven't read yet. Ambitious you say? Yea, you're right. But I've been meaning to read these books for so long and now I have no excuse....(except maybe time?) I'm currently reading <i>Eva Luna. </i>Oh, and did I mention I'm reading them ALL in Spanish?</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Okay, that's the extent of my list. Maybe I'll keep adding to it? Dunno.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Nothing super extraordinary but all things that I have not done because of laziness or some other such reason. I'm still in the planning stages of all these things and I think I will go through <span style="font-size: large;"><u><b>a lot</b></u></span> of trial and error. I'm excited though!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I plan to update the blog with all the tips, tricks (and failures) I encounter along the way. Especially websites and information I use to either purchase products or get my mind and body into gear.</div>
<div style="text-align: justify;">
<span style="font-size: large;"><b><br /></b></span></div>
<div style="text-align: justify;">
<span style="font-size: large;"><b>Whew, it felt so good to finally write all this down...</b></span></div>
<div style="text-align: justify;">
<br /></div>
<br />Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-28513086527957721802013-09-07T21:34:00.001+02:002013-09-08T12:15:35.797+02:00I went to Toledo (Spain)<div style="text-align: justify;">
First off, I'm here alive and well. I haven't written in ages because NADA new has been going on in my life. I've been sticking to the same hair schedule and I haven't run any races in awhile. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, I'm currently on "vacation" and we're actually trying to go places this time. Usually we sit around the house watching movies. Although it's completely conducive to saving money (and hey, I like movies) you just need to DO something sometimes. Just say: "to heck with scrimping and saving!"....... Sometimes. So this was our first stop.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
In case you don't already know, Toledo is the capital of <i>Castilla La Mancha</i> (or Castile-La Mancha for English speakers). I have, so far, seen half of the cities in this part of Spain: Ciudad Real and Toledo. The other two are Albacete and Cuenca but I have no idea what there is to see in those places.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Toledo is known for its swords and weaponry. My husband said that the swords used in the Lord of the Rings movies came from this city. Wherever you go you can see shops selling seriously scary looking weapons and armour.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
We took pics of everything but my favorite ones are of the <i>Catedral de Toledo</i> (Cathedral) and the <i>Puente de San Martín </i>(Saint Martin Bridge) overlooking <i>el río Tajo</i> (the Tajo River). </div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPE2DtMdrg4r1HHpNHM81UW603QWUn9JHpGFbltMn4BdWqUN6BdP3mqfDFHuPY3_04gto2nL-hyTTXP7jiJTSIBWWFtO5F0rL_8dHpGMZJkOqmKofQmH19OH5nMTWiCYqtqm15C7v4Sc0/s1600/DSC07555.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPE2DtMdrg4r1HHpNHM81UW603QWUn9JHpGFbltMn4BdWqUN6BdP3mqfDFHuPY3_04gto2nL-hyTTXP7jiJTSIBWWFtO5F0rL_8dHpGMZJkOqmKofQmH19OH5nMTWiCYqtqm15C7v4Sc0/s320/DSC07555.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFFV6lu15fxgMNz4q5LUtuVdGm_rizTP_vmTR_BAFNyEjnXValGQUBN-LP96NYK_vA0WAe3qqn_yQsTSa3Gylh0lgP5tJUvnhLFPPY4NwwzxhDAWDeImNvCos5s9101F_y2hf23lLFAjg/s1600/DSC07562.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFFV6lu15fxgMNz4q5LUtuVdGm_rizTP_vmTR_BAFNyEjnXValGQUBN-LP96NYK_vA0WAe3qqn_yQsTSa3Gylh0lgP5tJUvnhLFPPY4NwwzxhDAWDeImNvCos5s9101F_y2hf23lLFAjg/s320/DSC07562.JPG" width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfjDsyDlXrubCBPdGXQDFG4RKz9UHOcEWd1qwaZHiGK87RgWV5ZfStU8d-VHSY26rHkUq148460qTBEgOgz4mtdiMP-Cq_tSlSj1tt6pzzkxQ2yF7Cjm4qABGwnKrAqjRMJSG-A0QYDv4/s1600/DSC07556.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfjDsyDlXrubCBPdGXQDFG4RKz9UHOcEWd1qwaZHiGK87RgWV5ZfStU8d-VHSY26rHkUq148460qTBEgOgz4mtdiMP-Cq_tSlSj1tt6pzzkxQ2yF7Cjm4qABGwnKrAqjRMJSG-A0QYDv4/s320/DSC07556.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvnVh9BApK4W6B4LbB7uZc4m3EdE9X_4O_o2dlNSbw-CjnNYIhyQsSwlUs6dUozf_hFMS0-9GxBK8jPXC4_7D0egwusqy8x2jWD6WTA5Wr8n_TmET_eAauBWuUPeuVBHfvVqdlNdmwdFI/s1600/DSC07483.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvnVh9BApK4W6B4LbB7uZc4m3EdE9X_4O_o2dlNSbw-CjnNYIhyQsSwlUs6dUozf_hFMS0-9GxBK8jPXC4_7D0egwusqy8x2jWD6WTA5Wr8n_TmET_eAauBWuUPeuVBHfvVqdlNdmwdFI/s320/DSC07483.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheXHXRtA1CxJQqVD4nAvUfgiveQ-9DHT1UF_zWTqwobsQV5Fpr2m2yYO0SYm1U967LWEK_NgcQKgp2-KtuuE86Ueq4kzxQUwYvkNDdnqhK4fsrPAslLNofYUWqZjEK9vR7gwLJoVwLCuA/s1600/DSC07492.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheXHXRtA1CxJQqVD4nAvUfgiveQ-9DHT1UF_zWTqwobsQV5Fpr2m2yYO0SYm1U967LWEK_NgcQKgp2-KtuuE86Ueq4kzxQUwYvkNDdnqhK4fsrPAslLNofYUWqZjEK9vR7gwLJoVwLCuA/s320/DSC07492.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha_A4ehPWA8p4N_fBL-jZxHsfY7lf7YOSNq7yOXi_KyeLnkbHbfzDdi6NPBinF5sNbOYXsKBsXVLOSI91wuPs3GjLLeBlagtzrazEZGdenO9HmDwAvhDO5AGx0jAKguJZGeSYIk3PUl-U/s1600/DSC07494.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEha_A4ehPWA8p4N_fBL-jZxHsfY7lf7YOSNq7yOXi_KyeLnkbHbfzDdi6NPBinF5sNbOYXsKBsXVLOSI91wuPs3GjLLeBlagtzrazEZGdenO9HmDwAvhDO5AGx0jAKguJZGeSYIk3PUl-U/s320/DSC07494.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfz6TMtPdhKMD-4WpDHMtwsUEKCTG2v69_57lrgRLn4OkMT6cBDWN3-43KOGRvA_KllZ1gfnRXeIvulrQv3a_bZb1k-p4vb_DeM8NYURJdl-OrUX85xU8AKfqogxbYV4vaLlDVxWiN3Ng/s1600/DSC07498.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfz6TMtPdhKMD-4WpDHMtwsUEKCTG2v69_57lrgRLn4OkMT6cBDWN3-43KOGRvA_KllZ1gfnRXeIvulrQv3a_bZb1k-p4vb_DeM8NYURJdl-OrUX85xU8AKfqogxbYV4vaLlDVxWiN3Ng/s320/DSC07498.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCRR4yBcsTyfzkPOvEFi881qfYctC9qkgT70hQ-hLXlh9zFbfJRvY5D0xnl1M2uGer6pxoQ82w1tCCNisbkBjLfKUKSs6-84o5o2w4j2ZPtnWXAuknpcDb-IxyZpSe_M3VzWfuTzvJ1KU/s1600/DSC07500.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCRR4yBcsTyfzkPOvEFi881qfYctC9qkgT70hQ-hLXlh9zFbfJRvY5D0xnl1M2uGer6pxoQ82w1tCCNisbkBjLfKUKSs6-84o5o2w4j2ZPtnWXAuknpcDb-IxyZpSe_M3VzWfuTzvJ1KU/s320/DSC07500.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKRcGw57QyeBjKT4fW8NDChB8HlonWnASIx5GyIfZips4sZNLRYqYdpjNQtACyIJQW1L0YLvTXJUn735B6HpcZoySl5GJLBZzyj2Eq5xFijL_80tlbxuzs4QqRGMHoqqBpuzcIFvNZM28/s1600/DSC07501.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKRcGw57QyeBjKT4fW8NDChB8HlonWnASIx5GyIfZips4sZNLRYqYdpjNQtACyIJQW1L0YLvTXJUn735B6HpcZoySl5GJLBZzyj2Eq5xFijL_80tlbxuzs4QqRGMHoqqBpuzcIFvNZM28/s320/DSC07501.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimcx5zkJYxq4Gunlw8zcc-98-9xKR_WRVeruK2TUl3Z5PT5aLmUHPz2P6QO5GavNb9tfY2pgRyVJiru0MgzySyqBWChLbzSFBsys9z0BBbPcTJLLIlaQ4qePOAYhN09kOX68RhG3T9EE/s1600/DSC07503.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjimcx5zkJYxq4Gunlw8zcc-98-9xKR_WRVeruK2TUl3Z5PT5aLmUHPz2P6QO5GavNb9tfY2pgRyVJiru0MgzySyqBWChLbzSFBsys9z0BBbPcTJLLIlaQ4qePOAYhN09kOX68RhG3T9EE/s320/DSC07503.JPG" width="240" /></a></div>
<br />
<br />
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
It's a very beautiful, old-school feel city. I highly
recommend it and the bonus it that you can see it all in a day. Well,
obviously, you can't go into <b>every </b>single monument but you can walk around the entire city in a few hours.</div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-26854955965927876602013-03-04T09:00:00.000+01:002013-03-04T09:00:07.225+01:00Vegan Recipe: Lemon Poppy seed Loaf<div style="text-align: justify;">
This recipe was a hit at my dinner party. Everyone was asking me for the recipe afterwards. Plus my husband is always trying to get me to make it for him. It's really easy and super yummy!</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilXI4WXcvB_htJyR0pLAwPihgyjRHCeObsyj-gVtrDaaOyEIM969uV49TJHAcoRCZoypCO2UaVBLI4Bm-sDZ4c1Jjpa_9XWLW2wVQzVnkluoQ_ELuW7nM3yysUBL9c0lHqhG7jgyUIdOs/s1600/DSC07012.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilXI4WXcvB_htJyR0pLAwPihgyjRHCeObsyj-gVtrDaaOyEIM969uV49TJHAcoRCZoypCO2UaVBLI4Bm-sDZ4c1Jjpa_9XWLW2wVQzVnkluoQ_ELuW7nM3yysUBL9c0lHqhG7jgyUIdOs/s320/DSC07012.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhODw7DFoht_dv12I5NF7KJrqoAumub5tAySP2E_kIQs6SxXmnSA9XNONERJ0AlmCjo768sJ4LmL7L4VSt8JzUTEIeXZ-nxut-dZy4bwBi3xGDKJuKKBVIV_13tYI3fOIuIXknAol5R_uo/s1600/DSC07047.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhODw7DFoht_dv12I5NF7KJrqoAumub5tAySP2E_kIQs6SxXmnSA9XNONERJ0AlmCjo768sJ4LmL7L4VSt8JzUTEIeXZ-nxut-dZy4bwBi3xGDKJuKKBVIV_13tYI3fOIuIXknAol5R_uo/s320/DSC07047.JPG" width="320" /></a></div>
<br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><br />
<!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Tabla normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style>
<![endif]-->
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: large;"><span style="font-family: inherit;"><b><span style="line-height: 115%;">Vegan Lemon Poppy seed
Loaf</span></b></span></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">3 cups all-purpose
flour</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">2 cups brown sugar</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">2 tsp baking soda</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">1 tsp salt</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">1 tsp lemon zest</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">2 cups water</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">¾ cup vegetable oil</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">2 Tbsp vinegar</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">1 tsp vanilla extract</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">1/3 cup lemon juice
(1 lemon)</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: small;"><span style="font-family: inherit;">¼ cup poppy seeds</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<span style="font-size: small;"><span style="font-family: inherit;">
</span></span><div class="MsoNormal" style="text-align: justify;">
<span style="font-size: small;"><span style="font-family: inherit;">Preheat oven to 350 degrees
Fahrenheit. Grease and flour a loaf pan. Sift all the dry ingredients together
then add the lemon zest and poppy seeds. In a separate bowl combine the wet
ingredients. Add the wet ingredients to the dry ingredients mixing well and
then pour into the loaf pan. Bake 40 minutes or until a toothpick inserted in
the middle comes out clean.</span></span></div>
<span style="font-size: small;"><span style="font-family: inherit;">
<span style="line-height: 115%;"> </span></span></span><br />
<span style="font-size: small;"><span style="font-family: inherit;"><span style="line-height: 115%;">Glaze: 1 tsp lemon zest, 1 lemon and enough
powdered sugar to get the consistency you want. Immediately after taking the
cake out of the oven pour the glaze over the top.</span></span></span>Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-37605518923522048072013-02-28T00:41:00.000+01:002013-02-28T00:41:15.239+01:00HOTD: Hair of the Day<div style="text-align: justify;">
This is my very first HOTD post! Today I was having such an incredible hair day that I had to share. I couldn't wait!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I did what I said in my <b><a href="http://rcpforhealth.blogspot.com.es/2013/02/curly-girl-method-week-3.html">last post</a></b> about preparing my hair for bed. I just applied a dab (literally a dab) of Shea Moisture Curl Enhancing Smoothie to the ends and then put them in chunky twists.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
This morning I had to run (I did 8 miles) so I put a headband around the perimeter of my head and then my workout headband. When I showered I wrapped my hair in a scarf so that the condensation wouldn't frizz my hair out.</div>
<br />
<div style="text-align: center;">
After I got dressed I untwisted and this is what I was left with.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-lwb73MSwvMtK2gB1DNJmVcObPDzshoQrFT9zC9fHetMjvbWvl8VyP_pP8qY7XWNX8FBh-ahNAkH-XmlqcDPnwq30rbbGWT-PHB7TzgP2R3QbzdF3AG8WupI_EREOXDAuS6e0lXrwT08/s1600/DSC07155.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-lwb73MSwvMtK2gB1DNJmVcObPDzshoQrFT9zC9fHetMjvbWvl8VyP_pP8qY7XWNX8FBh-ahNAkH-XmlqcDPnwq30rbbGWT-PHB7TzgP2R3QbzdF3AG8WupI_EREOXDAuS6e0lXrwT08/s320/DSC07155.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_JVqEDk0BGqjNqbqQh-mQTw8yKA0TRbZ4iomOhuHgf4kEGmLc3aUEzFiMZfgdAem3QRNoyTV9yaVvCpFwzV5nd84nMerVwbnY9wqpUVbfZ4wKx4wkL9ZmArfcwa2HasMJ_Pn2-Vnf-3U/s1600/DSC07161.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_JVqEDk0BGqjNqbqQh-mQTw8yKA0TRbZ4iomOhuHgf4kEGmLc3aUEzFiMZfgdAem3QRNoyTV9yaVvCpFwzV5nd84nMerVwbnY9wqpUVbfZ4wKx4wkL9ZmArfcwa2HasMJ_Pn2-Vnf-3U/s320/DSC07161.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR1NxtNWxpwP61bu-_-mtwL4kEiEzh_MEh7V2OfoBktSJymnfMnVXTKt8RbsfHFxNl_CofYyHh371mwOGXU3i57lQI66nW6ZJJS_NBH2pFR0V6113Zvwk1Plw9V_By0bYUNm1PIlxewsA/s1600/DSC07159.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR1NxtNWxpwP61bu-_-mtwL4kEiEzh_MEh7V2OfoBktSJymnfMnVXTKt8RbsfHFxNl_CofYyHh371mwOGXU3i57lQI66nW6ZJJS_NBH2pFR0V6113Zvwk1Plw9V_By0bYUNm1PIlxewsA/s320/DSC07159.JPG" width="320" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK02xkeqo9NGbzoOJNsUSy359wf5HFqUS8rSsIjt2TRbC2FusQa5lcgrYxjTWk6N6l9vcvBpnEVYULxVSrFGwlCIZb8iSY9RUoJ-iPiYXAVNQrx9bUilT-dyFbMgg704XPqeQtG0PWDVk/s1600/DSC07158.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK02xkeqo9NGbzoOJNsUSy359wf5HFqUS8rSsIjt2TRbC2FusQa5lcgrYxjTWk6N6l9vcvBpnEVYULxVSrFGwlCIZb8iSY9RUoJ-iPiYXAVNQrx9bUilT-dyFbMgg704XPqeQtG0PWDVk/s320/DSC07158.JPG" width="240" /></a></div>
<div style="text-align: justify;">
This is by far the absolute BEST twist-out that I have ever had! I was so excited when I saw my hair! I hardly ever wear my hair out, as in I never do, because I don't like how it looks. It's usually frizzy, dry and has no movement.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The curly girl method is doing wonders for my moisture retention with very little effort on my part. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The only thing I had on my hair was the conditioner from when I detangled my hair. With the CGM I don't rinse out the conditioner I apply to my hair to help me detangle. To put in the twists I just applied some gel.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I wore my hair out <a href="http://rcpforhealth.blogspot.com.es/2013/02/curly-girl-method-week-3.html"><b>yesterday</b></a> and today without applying anymore products. Tonight I'm going to try putting it in a bun to see how my hair looks. However, I'm going to wear a protective style because I said I'd only wear it out twice a week.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Tomorrow I should re-wet my hair but I think I will wait until Friday afternoon to redo my hair. I'm loving this style and can't wait to try it again next week!</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: center;">
<span style="font-size: large;"><b>Don't you love it when you have a complete hair success day?</b></span></div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-33627295930067743382013-02-26T22:35:00.000+01:002013-02-26T22:36:27.634+01:00Curly Girl Method: Week 3<div style="text-align: justify;">
While I'm enjoying the CGM method, I find that I don't have time in my schedule right now to "shampoo" twice a week. I'd prefer to re-wet my hair after my initial "shampoo" day so that my hair stays nice and soft but it's not possible.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Here's another style that I wore last week after I did my wash and go. It wasn't that cold outside so I just decided to go with the flow. I wasn't convinced of it's "cute-ness" (yea, I made up a word) but my husband liked it.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTEVAhNn5yzB2K4D6wwiVW7cOQRkNNy-c7p0VnEDjU5U4pTGDTicCnOgGbYMkip_cGTeCFPU9HjM7TGSXLvBnSqvB1ICMYKDkP2zQGK3uAbBLwVTGdN5VM2LMLrVN2NWA6jbPVjUBy-I/s1600/DSC07131.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkTEVAhNn5yzB2K4D6wwiVW7cOQRkNNy-c7p0VnEDjU5U4pTGDTicCnOgGbYMkip_cGTeCFPU9HjM7TGSXLvBnSqvB1ICMYKDkP2zQGK3uAbBLwVTGdN5VM2LMLrVN2NWA6jbPVjUBy-I/s320/DSC07131.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivnVcUr4A56xdb12Yu0RKBTDjFWokI3qTOc08CQ6ry7leHKuWlyld4FhvnuW15UJq7p907YJ3zbtMC6eg-KrHNf19UDF7xx3rdU1ku1YxjJwmGlrwHj4R0a-_oajDSom3eRx3UsuU1BsU/s1600/DSC07140.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivnVcUr4A56xdb12Yu0RKBTDjFWokI3qTOc08CQ6ry7leHKuWlyld4FhvnuW15UJq7p907YJ3zbtMC6eg-KrHNf19UDF7xx3rdU1ku1YxjJwmGlrwHj4R0a-_oajDSom3eRx3UsuU1BsU/s320/DSC07140.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVuDj3UqTyRScZ-hLW6A9sKq2ZVRWHc0tofiPOZMw3qRIRcSfgxA_1-VZjMGjbV3Xrv1YZ6J6poRbUeglOAoR319FjhkqgYV9HDHLzb-g2R_qWISyYaFkf3tbslQtDFZ45mwSnmnb5EY0/s1600/DSC07137.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVuDj3UqTyRScZ-hLW6A9sKq2ZVRWHc0tofiPOZMw3qRIRcSfgxA_1-VZjMGjbV3Xrv1YZ6J6poRbUeglOAoR319FjhkqgYV9HDHLzb-g2R_qWISyYaFkf3tbslQtDFZ45mwSnmnb5EY0/s320/DSC07137.JPG" width="240" /></a></div>
<br />
<div style="text-align: justify;">
This week I put in my pre-poo/deep conditioner on Sunday but I was too lazy to rinse it out. So I just slept with it in my hair. I rinsed it out and shampooed with my conditioner and detangled on Monday. The detangle process is much easier and faster when I do my hair twice a week instead of once a week. Hopefully I have more time in the summer.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
However, this week we are going through a cold spell, so I knew I wasn't going to wear my hair out wet. So I put it in some medium-sized twists and wore my beanie. This afternoon I took them down to rock a twist out and I loved the results! This is going to be my go-to style until the warm weather starts.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I will do my hair, twist it up and leave them in for 24 hours. I will rock a twist out for 1-2 days, then after that I will put it in updos. The only thing I had on my hair for the twists was my leave-in conditioner, and some gel. I got the best twist-out results I've ever had.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
The pictures below don't even do it justice. It looked nice and full and defined and super soft. These pictures show what my hair looked like before I separated the twists.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9ArtXlHnnu6ObRGuIoONJkxI4Nh28NcNpcDPCEl8ojX_JS5Wuv-Ilov-u119bkmKuEHLouIwNCzkJ_dyyQ5Uok97Z_xv__65sqVC5udT1dWR4j-ryo5MGvuCuqGIDtyydicT2elQpVDs/s1600/DSC07144.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9ArtXlHnnu6ObRGuIoONJkxI4Nh28NcNpcDPCEl8ojX_JS5Wuv-Ilov-u119bkmKuEHLouIwNCzkJ_dyyQ5Uok97Z_xv__65sqVC5udT1dWR4j-ryo5MGvuCuqGIDtyydicT2elQpVDs/s320/DSC07144.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhmk9120CyDF0FnV4NnB_LrNzOHX1__zs2XyKideky4f-ozDIMMmLYK6X8cpAOt3KoUJXykKQ4rUA9C8JVAAAO_-XIGhBenq2XkiRluAYxGY2NQa7NYydQ6EuhEx2t-_1ouiwmoOsRmw/s1600/DSC07147.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiuhmk9120CyDF0FnV4NnB_LrNzOHX1__zs2XyKideky4f-ozDIMMmLYK6X8cpAOt3KoUJXykKQ4rUA9C8JVAAAO_-XIGhBenq2XkiRluAYxGY2NQa7NYydQ6EuhEx2t-_1ouiwmoOsRmw/s320/DSC07147.JPG" width="240" /></a></div>
<br />
<div style="text-align: justify;">
I didn't put any oil or anything on my hands when I separated the twists because my hair was incredibly moisturized. The CG method is the best! I then separated them and what I ended up with is below.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiV5ydGBmfGkfGd9GoLuPuFdeqnHqJuDpa401wjXO0zSI6W17Vwjl0CNNSqqePSydWAFY393V3O1VqvljD4VT4aYIbXHSIsMGusRmKhIENnDeCPiUoDVa623HFhoo5WUQOPYndxI79SGw/s1600/DSC07151.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiiV5ydGBmfGkfGd9GoLuPuFdeqnHqJuDpa401wjXO0zSI6W17Vwjl0CNNSqqePSydWAFY393V3O1VqvljD4VT4aYIbXHSIsMGusRmKhIENnDeCPiUoDVa623HFhoo5WUQOPYndxI79SGw/s320/DSC07151.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB5mP9jwKYfMm-YTkuFkcS7838IKJdunTseB0K5-7JWizi5BZC2uq43vqSc4-Ux0Ss3xm3s_QpRIyFSCuPVlJ0-INr4RBHAyd0XtshBXtns8PfyEOfQOq_PKyAtP1YxZqzNGtygOvvd5c/s1600/DSC07150.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhB5mP9jwKYfMm-YTkuFkcS7838IKJdunTseB0K5-7JWizi5BZC2uq43vqSc4-Ux0Ss3xm3s_QpRIyFSCuPVlJ0-INr4RBHAyd0XtshBXtns8PfyEOfQOq_PKyAtP1YxZqzNGtygOvvd5c/s320/DSC07150.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAVMoBEjodX7Ac0Q90_Cg8enQWOC-WfQL_Ufk7Wa77A0Wt8a5HQgmPCpIDtfnpZM5CJ-TvPXH58WEzMmVrfHAv4bp5136k1jYr5VcLnhjXaJA15N4pi2W7bQqXhxzDjYit3UPsaNLJ9U8/s1600/DSC07148.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAVMoBEjodX7Ac0Q90_Cg8enQWOC-WfQL_Ufk7Wa77A0Wt8a5HQgmPCpIDtfnpZM5CJ-TvPXH58WEzMmVrfHAv4bp5136k1jYr5VcLnhjXaJA15N4pi2W7bQqXhxzDjYit3UPsaNLJ9U8/s320/DSC07148.JPG" width="240" /></a></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiStEvpSEuUY9baYGVCB4kATecCKf3a6nt8MHwIaxbP0UP4XWQsKkFLZUNZmgmBNFMO9Gto8oAPxkkqDYzDCkCeu1HkYh6ZegvUApEeTi1Mmkg5jI3JH2lzwER6j4gF0jbPHfR6SBzyT3g/s1600/DSC07154.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiStEvpSEuUY9baYGVCB4kATecCKf3a6nt8MHwIaxbP0UP4XWQsKkFLZUNZmgmBNFMO9Gto8oAPxkkqDYzDCkCeu1HkYh6ZegvUApEeTi1Mmkg5jI3JH2lzwER6j4gF0jbPHfR6SBzyT3g/s320/DSC07154.JPG" width="320" /></a></div>
<br />
<div style="text-align: justify;">
I haven't decided how I'm going to prepare my head for bed yet. I will probably put it in a bun (got the idea from a youtuber) or twist it back up in bigger twists.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Then tomorrow I will wear it out and then following days it will be up until I wash it again. I'm truly loving this Curly Girl Method journey.</div>
<br />Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-1578042396139980412013-02-25T09:00:00.000+01:002013-02-25T09:00:00.740+01:00Vegan Recipe: Vegan CornbreadThis is the easiest recipe ever and goes with absolutely any meal. The first time I made it, it accompanied some vegan chili. I made some minor adjustments but the recipe came from <a href="http://www.theppk.com/" target="_blank"><b>Post Punk Kitchen</b></a> that has an exhaustive list of vegan eats. Check them out!<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYkSFU-vVhDd3W-ay6XmP9XkPo9LCOjFiOupZSe1-bJXmYQdxCZr1v3_KX-djmGXpzfJa1QSsSBSsz8_rsrbbXCNqCXfVm66mDwRh6ve57onzEm44KT3OR3MUCkovVUeJGlfa2UKXM2Y/s1600/DSC07044.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMYkSFU-vVhDd3W-ay6XmP9XkPo9LCOjFiOupZSe1-bJXmYQdxCZr1v3_KX-djmGXpzfJa1QSsSBSsz8_rsrbbXCNqCXfVm66mDwRh6ve57onzEm44KT3OR3MUCkovVUeJGlfa2UKXM2Y/s320/DSC07044.JPG" width="320" /></a></div>
<br />
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>X-NONE</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:DontVertAlignCellWithSp/>
<w:DontBreakConstrainedForcedTables/>
<w:DontVertAlignInTxbx/>
<w:Word11KerningPairs/>
<w:CachedColBalance/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><br />
<!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="267">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Tabla normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-qformat:yes;
mso-style-parent:"";
mso-padding-alt:0cm 5.4pt 0cm 5.4pt;
mso-para-margin-top:0cm;
mso-para-margin-right:0cm;
mso-para-margin-bottom:10.0pt;
mso-para-margin-left:0cm;
line-height:115%;
mso-pagination:widow-orphan;
font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
mso-ascii-theme-font:minor-latin;
mso-fareast-font-family:"Times New Roman";
mso-fareast-theme-font:minor-fareast;
mso-hansi-font-family:Calibri;
mso-hansi-theme-font:minor-latin;
mso-bidi-font-family:"Times New Roman";
mso-bidi-theme-font:minor-bidi;}
</style>
<![endif]-->
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 16.0pt; line-height: 115%;">Vegan Cornbread</span></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">2 cups cornmeal (In Spain all I could
find was polenta but it worked out fine)</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">1 cup all-purpose flour</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">2 tsp baking powder</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">1/3 cup vegetable oil</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">2 Tbsp brown sugar</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">2 cups non-dairy milk</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">2 tsp apple cider vinegar</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-size: 12.0pt; line-height: 115%;">½ tsp salt</span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Preheat the oven to 350 degrees Fahrenheit and grease and
flour a baking pan. In a bowl wisk together the non-dairy milk and vinegar. In
a separate bowl mix the dry ingredients together. Add the oil and brown sugar
to the non-dairy milk mixture and wisk until it becomes foamy and bubbly, about
2 minutes. Pour the wet ingredients into the dry ingredients and mix to
combine. Then add the mixture to the baking pan and bake 30-35 minutes.</span></div>
<br /><br />
<br />
<br />Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-26058584903550825672013-02-20T09:00:00.000+01:002013-02-20T09:00:04.385+01:00My Current Weights RoutineThe purpose behind this routine is to strengthen my lower body, paying special attention to my quads. I also want to give some attention to my arms.<br />
<br />
<b>ARM EXERCISES</b><br />
<br />
These are all done from between 1-3 sets (10-15 repetitions). I usually start with 1 set then add a set each week. Once I get to 3 sets I increase the weights. Right now I'm using 3.5 kilos (or 7.5 pounds).<br />
<br />
For all the exercises I've included a photo or a link to a video explaining how to do the exercises. This may seem like a simple circuit (and it is) but it burns like crazy! <br />
<br />
<div style="text-align: center;">
<a href="http://www.fitnessmagazine.com/videos/m/60510800/three-point-row.htm" target="_blank">3-point row</a></div>
<br />
<br />
<div style="text-align: center;">
Triangle push-up</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3gFgZpxhyq-G2i8tG_4iPPXTQ2ShUjl1cu-dq8k2ws6XmCr2llkMC-oF1bXQ4GDzlgblVqAPXz5MNmtCQJ13OWmBETby3xpUOVnTjlNWrvr_RQljbxHT6Bc0C3AX6zOpcnKoSWQzCKI/s1600/tri+push+up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS3gFgZpxhyq-G2i8tG_4iPPXTQ2ShUjl1cu-dq8k2ws6XmCr2llkMC-oF1bXQ4GDzlgblVqAPXz5MNmtCQJ13OWmBETby3xpUOVnTjlNWrvr_RQljbxHT6Bc0C3AX6zOpcnKoSWQzCKI/s1600/tri+push+up.jpg" /></a></div>
<br />
<div style="text-align: center;">
Bench dip variation with one leg raised</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5-B095BbfX_5LfNgJ2R5tajrhuWeYQ9EENx0ZfQ_jVASb-gnOmTk-TO5VBw7wVBVIlNS3ZT8cpJACP9XVqIfA_QhVLWo_994envpkZYrfjhMDxc7c_ppmiqjYhW3GUiTnhmpXvwUdI_Q/s1600/dip.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5-B095BbfX_5LfNgJ2R5tajrhuWeYQ9EENx0ZfQ_jVASb-gnOmTk-TO5VBw7wVBVIlNS3ZT8cpJACP9XVqIfA_QhVLWo_994envpkZYrfjhMDxc7c_ppmiqjYhW3GUiTnhmpXvwUdI_Q/s320/dip.jpg" width="240" /></a></div>
<br />
<br />
<div style="text-align: center;">
Tricep extension</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxq9VMzUlM0hQR5JdzaXldmjrLpVyPQF_s3qJP900JaitR4D6khIPtMS5_K3gEoL0LN8WNwxpaic3Gxm_9Y_Ns5WNLcHDQ0taqr_ivPNNQHiyDaJb0BLeANumDQDyQOyddhwmjzeAlP7s/s1600/bent+over.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxq9VMzUlM0hQR5JdzaXldmjrLpVyPQF_s3qJP900JaitR4D6khIPtMS5_K3gEoL0LN8WNwxpaic3Gxm_9Y_Ns5WNLcHDQ0taqr_ivPNNQHiyDaJb0BLeANumDQDyQOyddhwmjzeAlP7s/s320/bent+over.JPG" width="320" /></a></div>
<div style="text-align: center;">
<br /></div>
<br />
<br />
<div style="text-align: center;">
<a href="http://www.fitnessmagazine.com/videos/m/60514043/10-10-10s.htm#q=10+10+10+arm+exercise" target="_blank">10-10-10s</a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
deadlift</div>
<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcG-PDDjtQ5lYQ9h1tqc_STYfmzaXYiNfXw3487nmxwV_VvQTFFJD3t23YCHhOKADePWpwn1b222qNGnys38WVQW7ngybUkiZOKTdzq1rCNg9O5Iz6UBC2XVgsEW13vEOyBSbAiCY-FOs/s1600/deadlift.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcG-PDDjtQ5lYQ9h1tqc_STYfmzaXYiNfXw3487nmxwV_VvQTFFJD3t23YCHhOKADePWpwn1b222qNGnys38WVQW7ngybUkiZOKTdzq1rCNg9O5Iz6UBC2XVgsEW13vEOyBSbAiCY-FOs/s320/deadlift.jpg" width="226" /> </a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
LEG EXERCISES</div>
<div class="separator" style="clear: both; text-align: justify;">
For all of these exercises I do 1 set of 25 repetitions. If you'd like to know how to do these exercises I recommend you go to the same <a href="http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps" target="_blank"><b>website</b></a> I went to. They have pictures, descriptions and videos that can help you perform all the exercises I have listed below. </div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
Just go to the search bar and type in the name of the exercise. You can also do a simple google search "quad exercises" and find <a href="http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps">bodybuilding.com</a>. There you can refine your search. I wanted exercises that didn't require weights (for example). </div>
<div class="separator" style="clear: both; text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Mountain climbers</div>
<div class="separator" style="clear: both; text-align: center;">
Heel raises</div>
<div class="separator" style="clear: both; text-align: center;">
Kneecap clenches</div>
<div class="separator" style="clear: both; text-align: center;">
Bridge variation with raised leg</div>
<div class="separator" style="clear: both; text-align: center;">
The clam (variation with both legs lifted off floor)</div>
<div class="separator" style="clear: both; text-align: center;">
Wall sit</div>
<div class="separator" style="clear: both; text-align: center;">
Straight leg raises against the wall</div>
<div class="separator" style="clear: both; text-align: center;">
Inner thigh leg lifts</div>
<div class="separator" style="clear: both; text-align: center;">
Single leg jump</div>
<div class="separator" style="clear: both; text-align: center;">
Single leg squat with a chair</div>
<div class="separator" style="clear: both; text-align: center;">
Rear leg raises</div>
<div class="separator" style="clear: both; text-align: center;">
Kneeling hip flexor (stretch)</div>
<div class="separator" style="clear: both; text-align: center;">
Iron crosses (stretch)</div>
<div class="separator" style="clear: both; text-align: center;">
Frog hops</div>
<div class="separator" style="clear: both; text-align: center;">
Squat</div>
<div class="separator" style="clear: both; text-align: center;">
All-fours quad stretch</div>
<div class="separator" style="clear: both; text-align: center;">
Knee extensions</div>
<div class="separator" style="clear: both; text-align: center;">
Isometric Quad</div>
<div class="separator" style="clear: both; text-align: center;">
Kneeling quad stretch </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: justify;">
These are just basic exercises but I wanted something simple to start out with. In a couple weeks I will adjust and change my routine. I hope you try some of these exercises if you haven't already!</div>
<br />Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0tag:blogger.com,1999:blog-7805702891762586886.post-16094418171239287462013-02-19T09:00:00.000+01:002013-02-19T09:00:10.191+01:00February 2013 Goals: Update<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVcMndXolUrfZydcudc4LIry3Y4U6WEJv0O42uk1W7nlOjCcRlKRkdSWhs59oB2U5XGcCLXlgJWBH0bzSqyM5u8-fhwJ3VwbSAGZ0LO7wCG_F0L4DHZg73G4GlsaImv1gxwqGweSjY2zE/s1600/Injury-Free-Road-Sign_0.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVcMndXolUrfZydcudc4LIry3Y4U6WEJv0O42uk1W7nlOjCcRlKRkdSWhs59oB2U5XGcCLXlgJWBH0bzSqyM5u8-fhwJ3VwbSAGZ0LO7wCG_F0L4DHZg73G4GlsaImv1gxwqGweSjY2zE/s1600/Injury-Free-Road-Sign_0.png" /></a></div>
<br />
<br />
<div style="text-align: justify;">
Just want to jump in here quick to let you all know that I've been sticking to my <a href="http://rcpforhealth.blogspot.com.es/2013/01/february-2013-goals.html" target="_blank"><b>February Goals</b></a> and I feel great. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Two weeks ago, I did weight-training Monday and Wednesday and ran on Tuesday and Thursday. Last week I did my weights Monday, Wednesday and Friday and ran everyday except Monday. That's 4 days a week running and 5 days a week exercising in general.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
I haven't done that since the summer. This week I plan to run 12 miles. Last week I ran 10 miles as my long run and then between 4 and 6 miles for the following days. This week I will do much of the same. </div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Next week I plan to have a recovery week. So the longest run will be 8 miles and I will only run 3 times a week. Basically I have 2 hard weeks and 1 recovery week. I'm trying to stay injury free and I think this is the way to do it.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
After my recovery week I will bump up my long run to 14 miles, then 16 miles, then a recovery week etc. Once I get up to a marathon level of miles I will start contemplating adding on another long run to my week (for a total of 2). That's mostly to start my preparation for the ultramarathon.</div>
<div style="text-align: justify;">
<br /></div>
<div style="text-align: justify;">
Anyway, that's my quick check-in. Let's see how this week goes. </div>
Samanthahttp://www.blogger.com/profile/09405959562090315382noreply@blogger.com0