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Thursday, June 11, 2015

Running through Wednesday

I was off this morning so I took Georgia for a walk/run to the lake. She is doing really well and these walks have really helped her arthritis. We've been trying to take her on a 2-3 mile walk almost every day. 

She loves her morning swims

I read a post from Pinterest about propagating basil so I decided to try it out.  I'm sure my husband will be sooo happy about that. He tends to make fun of me and my basil obsession. :)

Finished up my seven miles this evening through UVA. It was hot and humid but was so nice to get some miles in on an old path I haven't run on in a few years. 

Dinner was something new. Since I arrived home late I microwaved one of my new Steamfresh Protein Combos,  Southwest Blend. It was pretty good! 
One serving has 14 grams of protein and it's definitely quick to prepare! There are a few different blends. Check it out next time you're in the freezer section! 

Sunday, June 7, 2015

Triple Crown Workout and Thoughts

In case you missed it yesterday, history was made.  For the first time in my lifetime, a horse won the Triple Crown!  Many had been doubting (maybe including me?) whether it would happen ever again since the fields have been getting so tough. I am thrilled that it happened.  I have liked American Pharoah since the beginning.    

As you may know, I have a huge passion for ex racehorses.  While American Pharoah and some of the other horses who raced yesterday may have a life of ease, but for the thousands and thousands of others around the country (and world) its a much different story.  Many of the horses will break down (injuries that may be life threatening or career ending), many will be retired for being too slow.  Unfortunately, many of those horses were sent to slaughter houses throughout the US (and now in Mexico and Canada).  These horses are amazing athletes who give their all to their humans every day.  They work so hard and have so much to give its beyond heartbreaking that they are treated so horribly.  The treatment is terrible on the trailers and holding pens before they are sold to slaughter, the conditions are even worse on the long long road across the border.   The abuse and neglect is common and absolutely horrific.  My three horses, Chick, Connor and Lego were all racehorses and I was so happy to have gotten a chance to rescue and love them.  I cant describe the bond I shared with them.  You become teammates with them and they definitely know and show love.  

I have a love/hate relationship with racing. Its beautiful to watch these horses give their all, but knowing what happens to thousands of others is very hard. So check out some great organizations who are doing their best to change the future for these amazing animals.

Thoroughbred Retirement Foundation
CANTER Mid-Atlantic
Re-run Thoroughbred Adoption
New Vocations Racehorse Adoption

In honor of American Pharoah's win I created a Triple Crown running workout.    

I tried out this workout this morning at the bunker playground trail.

I'll warn you, its pretty challenging. Take the walking options whenever you need to, or feel free to rest during the "timed" sections.  

It was pretty busy there this morning, lots of older folks were out for morning strolls.  I probably confused them by switching directions every three laps (which is better to reduce the torque on my knee from repeating the same turns over and over). Also make sure your heart rate has come down before you peform the abdominal workout. 

I'll leave you with some pictures of my beloveds:

Friday, June 5, 2015

Friday Wrap Up

It's Friday wrap up time here yall!! 

Wow what a week. I've been finishing up a project six months in the making. It's been a privilege to teach these amazing women in class. They've learned all types of groups exercise formats from cycle, Zumba, step, kickboxing, yoga, Pilates and TRX. To see their hard work and their end of program results has been incredible! They truly inspire me and I'm so BLESSED to have met them all! 

I've launched a brand new training class on Beginner Weight Training and we had our first meeting yesterday which went great!! I'm thrilled to be working with this group and we are going to learn so much. Each week will cover different equipment types and different program formats. Knowledge is power and learning how to equip yourself with workout tools will help you for a lifetime. 

I'm organizing a Kettlebell workshop to take place later this summer and a charity workout for later on this month. Stay tuned for more info!!

I spent some time in a Family and Consumer Sciences classroom and I found this amazing looking recipe on the wall. Have I mentioned my sweet tooth is strong yall? 

Learning to balance a full time career as a full time student has taken some getting used to and I'm still learning along the way. I'm really excited about all that I'm learning love my classes so far. My mom has been such a great role model to me throughout my life. She finished her bachelors degree while running a business full time and raising two very active children. 

Have any of you gone back to school after a hiatus or while working full time? What tips do you have? 

I'll leave you with a weekend inspired workout. It's a great one to add on to your current strength or cardio routine. Don't forget to warm up, then stretch and cool down afterward!! 

Tuesday, June 2, 2015

Tuesday training tip and a wonderful welcome!

I'd like to welcome you to my blog and please join me in welcoming 5 BRAND NEW CLIENTS to the Bender Fitness Family! I am so excited to be growing this business and expanding the reaches of health and fitness.  Its been a great week as we are starting up a great new Beginner Weight Training class this Thursday and I cant wait to meet even more new members of this community!


Georgia and I had a great run today after my Kettlebell class.  We were able to squeeze in a few miles before the rain started up again.


My cousin shared this great idea for an ear phone container made from a mint container!

Such a cute idea!!

DIY Mint Container Ear Phone Container


Today's Tuesday Tip: 

The next time you are in line at the grocery store, try standing on one leg! 

Don't forget yall: