Last night was a four mile recovery run. I ran the upper back bay, starting over by the YMCA heading back toward CDM High School. I took a little detour up the San Diego Creek trail instead of staying on the bay. Did two miles out and back at an average heart rate of 131 (73% MHR). That translated to a pace of 11:04, but that’s because I had to slow down to an almost walk toward the end as I climbed the hill back to my car.

Yesterday was a 45 minute tempo run. I was able to get started in the late afternoon and finished before it got dark. I headed up the San Diego Creek trail. It was a warm windy run, which was surprising since we are supposed to have a storm blowing in. In fact, earlier in the morning, I drove through rain on my way to my appointment. I was a little surprised when it was in the upper 70’s here near the ocean when I started my run around 4:30.

The run went fine.

Push-ups are great for the chest. They pump up those chest muscles and give you a great little workout with no equipment. Push-ups can be quite challenging and use a lot of strength. So strive to do a small amount everyday or when ever you workout. It is better to do a small amount of well executed push-ups, then many poorly executed push-ups. As you feel your self growing stronger you can add more push-ups. Do them on your knees or on your toes where-ever your strength level lies.

Hopefully with some new exercises you are able to feel your self growing stronger.

by: Jayson Hunter Registered Dietitian, CSCS

The reason why you need to incorporate these superfoods into your diet is because they provide excellent nutrients that fuel your body for optimum efficiency as well as help reduce inflammation which allows you to recover better between workouts. All this means you make greater progress in your weight loss.

Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.

Fruit: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination.

Having babies and nursing babies leaves much to desire in the chest department. I know many of my friends and myself have talked about boob jobs. I am too much of a wimp to ever go under surgery, besides that the fact I will never have the money to spend on new boobs. I would much rather use money on our house or a vacation. There are ways to make your chest perky again. Granted, they will never be the same. The sacrifice of having children. I used to hate my chest and would not sleep with out a bra.

Yesterday was a speed work day. I headed over to the CDM track to put in some 400 meter intervals. The planned workout was 2 mile warm up, 7 400 yard intervals with 400 yard rest, 1 mile warm down for a total of 6.5 miles. Set a pace at 11:00 (allows for rest during the intervals) and around and around I went! Ended up the run with an overall 10:15 pace.

The purpose of these interval workouts is to increase VO2Max - our body’s ability to absorb oxygen. An effective VO2Max workout should be run at 90% to 95% MHR for somewhere between 2 and 6 minutes.

This weekend I had the chance to taste test La Cense Beef’s Petit Sirloin and Hamburger Patty.

I pan fried a Petit Sirloin (pictured) to medium-rare perfection. Being that this was my first foray in cooking and eating grass-fed beef, I decided to forgo any marinade as I wanted to get a true feel for the texture and flavor of the beef. A pinch of salt and a bit of pepper was all I added to the steak which I then cooked on my stove top in a grill pan (no oil added).

The meat was cooked over a medium-low flame and per La Cense’s instruction, removed from the heat when it reached 120 degrees.

Last night was my first after dark run of the year. I got started a little after 6 PM on the Upper Back Bay trail. Two mile out and back for a total of 4 miles. The real surprise was when I downloaded my Garmin this morning. The data showed a 9:36 pace with an average heart rate of 82% MHR! I’ve always thought that I would need to slow down to hit my heart rate targets. I guess that’s not true! I just went out and ran at a pace that was comfortable.

By Registered Dietitian Jayson Hunter

There’s been a LOT of talk on the Internet lately about the latest diet guru on the scene. He’s a Registered Dietitian and fitness expert named Jayson Hunter.

Chances are you’ve recently heard about his Carb Rotation Diet

And lately I’ve been getting questions from readers whether or not his program truly does an effective job of getting rid of unwanted body fat or if it’s just another Internet scam.

So first I did a little research on Mr. Hunter to find out exactly who this guy really is.

Quick Weight Loss Tips to Lose Weight Fast

By Registered Dietitian Jayson Hunter

Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has releases the following easy-to-follow weight loss tips for six pack abs.

“Losing belly flab is not easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.”

Hunter recommends these proven weight loss tips for six pack abs:

1) Review food labels

Avoid foods that contain excess sugar and calories.