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 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 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!

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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.

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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

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Today's Tuesday Tip: 

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

Don't forget yall: 

Loving lake life =)

This morning Georgia and I took advantage of the gorgeous morning to workout outside. We started with some hilly miles through the neighborhood then did some swimming (her) and relaxing (me).

Hydrotherapy for her arthritis :) maybe I can teach a Deep Water Canine Arthritis class? 

I can't believe we live here. So blessed!!

A little relaxing after we finished our workouts

We found a friend! 

Now off to work for the rest of the day!

Week Recap

Its been a very busy and very great week.  My best friend was in town so I was able to meet up with her and her precious baby girl to hang out at the orchard for a bit. 

I've updated my website since last May, so check it out! There are new personal training offerings, and a much more up-to-date group exercise schedule!

http://benderfitness.wix.com/personaltraining

We were really busy getting ready for a cookout at our new home this past Sunday and I had tons of school work.  Thank goodness for such active jobs to keep my workouts on schedule!  I had off on Memorial Day so I was able to get a lot of school work done and hang out at the beach for a couple hours.  My husband's hockey season starts up again soon so he wanted to go for a run. I was thrilled to get to run with him.  It was a great, hilly, butt kicking run trying to keep up with his long stride! After we got back, I ran another mile with our lab, Georgia and then did the last one on my own.  It was great to get out on the roads, I haven't been running as consistently lately with training and teaching classes being so busy.  My next half marathon is in a couple of months though so I've really need to build that base up again.  Thanks to all of my cross training through Kettlebells, Athletic Conditioning classes and strength training its easy to pick right back up where I left off.

I also received my glasses this past week.  I have needed them for about 14 years now and have been procrastinating for that long! Its so nice having them now though!! Especially with school kicking in and doing so much reading, this will help with headaches significantly.

So what about you? What was your weekend like and what are your plans for the summer?

Homemade Saturday!!

I woke up today not expecting to be quite so productive but I had slept really well so I've had a very efficient day off. I don't usually get days off so I figured I'd want to rest and relax today.  Maybe it was all the sleep, maybe I'm still pumped up after my crazy jam packed week I just had, or maybe it's that I wanted to prepare for my incredibly busy upcoming week. 

I began with Vegan waffles, soooo good!!

I ate one and froze the others for this week. 

I then went to the grocery store to get some ingredients for meal prep for this week. I am headed to a party this evening and decided to make some homemade salsa and made from scratch brownies. I also wanted to make vegetable lasagna so I'd have some meals for this week (and freeze the rest). 

Visalia onions are in season yall. So so good! 

Here's my vegetable lasagna, made with zucchini, squash, onion, tomatoes, fresh parsley, basil and oregano. 

I've been growing an awesome herb garden so I used fresh oregano and fresh cilantro in my salsa with tomatoes, vidalia onion, green chiles, a pinch of salt, a bit of cumin, and a pinch of sugar. Though my husband has been using our ninja a lot since receiving it for our wedding this was the first time I've used it. I was so impressed!! 

I mixed in a few black beans after blending and it was so perfect. I love the smell of cilantro and this salsa just tastes like summer!!!

Quick At Home Upper Body Workout

After teaching TRX and a Barre class this morning I went home to do a quick workout before some school work and a Thirty-One party this evening. My sweet lab, Georgia, wanted in on the action, though you can tell her boredom set in numerous times. She cracks me up. 

After a warm up, I did:

Stability Ball Chest press

Resistance band row (bands are crossed) 

Bicep curl

Single leg single arm shoulder press

Kneeling single arm shoulder press

Push ups (roll the ball between hands in between reps)

Russian twist

Plank

Finish with stretching :) 

This was a great, low maintenance workout which is what we are all after when we are at home- minimal equipment that doesn't take up too much space.  I also did Kettlebell swings in-between sets of exercises but those pictures didn't turn out very well.

This evening I went to a co-worker's house for a Thirty-One party that was a fundraiser for a good friend of hers. We had a great time shopping and chatting. I love being a Thirty-One consultant, especially when it allows me to help others through giving back!! 

When I finally got home this evening my husband had made dinner for us. Im so thankful for him taking care of me on these crazy busy days!!  His support is such a blessing :)