What ?? A run ? Total ADHD post...

That's right ... I tried a run (in the loosest of terms) on Saturday. 3.5 miles along the waterfront. It was tolerable. I did do what the snazzy running Dr. said to do and I ran a bit and walked a bit and ran a bit and walked a bit. Ultimately, Frank did OK... swelled up and turned fiery red, but not a ton of pain. So I'm OK with that. Although, I apparently have misplaced my lungs in the last few months. I need to locate them pronto !! The remainder of Saturday included a mixed leg / arm workout out at Golds, and a basket of sweet potato fries :) YUM

Sunday was a gym day again ... did a decent workout and called it good.

We'll see how 'running' goes in the future ! Frank doesn't like the clip shoes (for the bike)yet, so we'll give it some more time. This weekend was the Bay to Breakers race in San Fran. Everyone says it's a way fun race. I'm putting it on my list :)

AND... 16 days left to Vegas. My goal is less carbs, some type of cardio / weight activity EVERY day and, are you sitting down, no alcohol until Vegas. SPEAKING of alcohol... um, Belvedere Pink Grapefruit... hellllooo...

However, as it is margarita weather, as always, my fav margarita recipe:

Skinny Girl Margarita

2 oz of blanco (clear) tequila

a splash of fresh lime juice

a splash of triple sec or Gran Marnier or Cointreau

shake, pour over ice. YUM !

- regular tequila is usually around 100 calories for a shot (1.5 oz).

- blanco tequila is usually around 70 calories for one ounce. So figure, 140 calories in this drink for the tequila.

Check out what Golds says about what you should be doing at a gym in your 40's :

In Your 40s...

FOCUS ON WEIGHT TRAINING

Why: Lean body mass decreases about 15% between the ages of 30 and 60, which means five to seven pounds of muscle lost each decade. Plus, weight training slows memory loss. In a 2006 study in the Journal of Aging and Physical Activity, Brandeis University researchers found that strength training increased the participants' memory span. The higher the resistance, the more memory improved.

1. 1. Start with the legs... Doing squats and lunges can help alleviate knee problems that often develop later in life — problems that ultimately may prevent you from leading an active, fend-for-yourself lifestyle.
2. 2. ...but don't ignore the lower back. You've probably been sitting at a computer for decades now, so it's high time to strengthen those weak core muscles in the stomach and lower back.
3. And they include a link to a Core workout although I'm iffy on the 'wheel' thingy. I think you can do the same thing, with better results on a ball. And instead of the 'stability ball back extensions', I use the Roman chair and a 8 pound medicine ball. Easier on the lower back for me.

4. LTIMATE CORE WORKOUT OF 6 ESSENTIAL EXERCISES.

   Start with 10 minutes of cardio, and end with five minutes of stretching. Don't forget to hydrate throughout. Do this routine three times a week, and you'll start to see results within a month.

   STABILITY BALL CRUNCHES

   

   Three sets of 10 reps

   Lie back on a stability ball, with your feet flat on the floor and your body forming a 45-degree angle with the ball. Cross your hands and place them on your upper chest. Contract your abs to lift your torso five to 10 inches off the ball, keeping your feet and neck stable, then slowly lower back down.
   Our expert says: "If you're up for a bigger challenge, curl your left shoulder toward your right knee, alternating sides with each rep."

   STABILITY BALL BACK EXTENSION

   Three sets of 10

   

   Lie facedown on a stability ball, with your feet about hip-distance apart behind and supporting you. Hold your arms out Superman-style and slowly lift yourself up. Drop your chin to the ball, and elevate your upper torso so that your back and rear are in a straight line; be sure not to overextend into a curve.
   Our expert says: "This is an amazing lower-back exercise that also recruits the hamstrings and glutes. For a deeper burn, hold a light weight in each hand as you elevate."

   ELBOW PLANK

   

   Lie on your stomach in a pushup position. Keep your arms bent, with palms and forearms on the floor and legs extended straight out, and be up on your toes. Contract your ab muscles and slowly lift your torso off the floor, keeping your palms, elbows, forearms and toes on the floor. Hold the position for 45 seconds, then slowly drop and recover for 30 seconds.
   Our expert says: "When you feel stronger, increase your hold time up to a minute."

   

   SQUATS

   Three sets of 12

   That's right, squats. This one exercise can have a major impact on your core. Place a stability ball between your mid-back and a wall. Stand with your feet hip-distance apart; keep your back straight and your head up. Bend your knees, drop your torso. Lower your butt toward the floor, the ball rolling with you as you move, as if you were sitting in a chair. As you stand back up, push through the heels of your feet. For more of a challenge, hold a five-pound barbell (or whatever weight works for you) in each hand.
   Our expert says: "This'll work everything — your abs, your glutes and your lower back — plus it helps develop strength and endurance."

   

   SIDE TRUNK RAISE ON HYPEREXTENSION BENCH

   Three sets of 12 on both sides

   Position yourself sideways on the hyperextension bench so that one hip is resting on the large pad, and your feet are hooked under the foot pads, securing you. Let one arm hang down relaxed, the other rested on your hip or behind your head. Slowly exhale, contract your oblique muscles and lower your free arm toward the floor. Keep your neck straight and don't twist your upper body. Inhale as you return to the starting position. Alternate sides between each set.
   Our expert says: "This is a major love-handle buster, since it works the side abdominal muscles. Hold a dumbbell in your free hand to make it more challenging."

   

   THE AB WHEEL

   Three sets of 10

   An ab wheel is a small wheel with a handle on either side. With your knees bent and resting on the floor, contract your core and slightly tilt your pelvis back to prevent arching your lower back. Grab the handles on the wheel with both hands and hold it directly below your shoulders, keeping your arms straight. Roll the wheel straight out in front of you, moving it far enough to work all of your ab muscles. (Trust us, you'll feel it.) Squeeze your abs, use your lower-back muscles, and pull the wheel back toward you.
   Our expert says: "This one will make you sweat. For more of a challenge, push the wheel laterally to work your oblique and intercostal ab muscles."