Making my favorite sports drink today by Thrive

Thrive Homemade Sports Drink Recipe (raw)

Juice of 1/2 lemon

Juice of 1/4 lime

3 dates

2 cups water

1 Tbsp agave nectar

1 tsp coconut oil

sea salt to taste

Combine all the ingredients in a blender and process until smooth.  This makes about 16 ounces, so I usually make a double recipe to fill up my Nalgene bottle.

The 30/30 Plan Here's a simple plan to get you going, featuring 30 minutes of exercise for the first 30 days.

Here's a simple 30/30 plan to get you going, featuring 30 minutes of exercise for the first 30 days. It is a routine similar to one that Chuck Cornett, a coach from Orange Park, Florida, uses with beginning runners.

Walk out the door and go 15 minutes in one direction, turn around, and return 15 minutes to where you started: 30 minutes total.

For the first 10 minutes of your workout, it is obligatory that you walk: No running!

For the last 5 minutes of your workout, it is obligatory that you walk: Again, no running!

During the middle 15 minutes of the workout, you are free to jog or run--as long as you do so easily and do not push yourself.

Here's how to run during those middle 15 minutes: Jog for 30 seconds, walk until you are recovered, jog 30 seconds again. Jog, walk. Jog, walk. Jog, walk.

Once comfortable jogging and walking, adapt a 30/30 pattern: jogging 30 seconds, walking 30 seconds, etc.

Follow this 30/30 pattern for 30 days. If you train continuously (every day), you can complete this stage in a month. If you train only every other day, it will take you two months. Do what your body tells you. Everyone is different in their ability to adapt to exercise. When you're beginning, it is better to do too little than too much.

If you continue this 30/30 routine for 30 days, you will finish the month able to cover between one and two miles walking and jogging. You are now ready to progress to the next stage of your training as a beginning runner.
Great method by Hal Higdon! 

8 miles of sprinting, fartleks, and Hill training! Awesome trail run this morning!!! cheers to my Kick A$$ trail running chicks

Beautiful view at the start of our trail run

                                  Love my new trail shoes! little clouds of wonder

Rise-n-shine its trail time with some of my Bad A$$ trail running chicks!

My most favorite and productive time is in the morning, okay, maybe a little to early for most people. But I like to start my day off with a BEAUTIFUL trail run. Running the trails can be tough on the feet so here are some great exercises to help strengthen those feet. Even if your not a trail runner and have sore feet from any exercise her are some moves! Cheers I'm off to the trails!!
http://www.active.com/fitness/Articles/4_Moves_to_Build_Strong__Fast_Feet.htm?cmp=17-1-1038

A reminder about the upcoming event in beautiful Santa cruz mountains.

Trails..trails..trails..We have a group of people attending this GREAT event! We have walkers who are doing the 10K, runners doing the 21k and 29k! If you need to set a goal and your out there walking and would like a change of scenery?? This looks beautiful!
http://www.pctrailruns.com/event.aspx?dtid=7580 (click on the link to view)
Wanda has joined our group!! welcome Wanda! here is a pic of her shoes before the walk and after our training walk Sunday on Training hill!

Mondays lunch plate! Black Bean Lettuce Bundles

Serves 4
2 cups cooked no salt added black beans
1/2 large avocado, mashed
1/2 green bell pepper, chopped
3 scallions, chopped
1/3 cup chopped fresh cilantro
2 TBSP lime juice
1 tsp ground cumin
1 clove garlic, minced
1/3 cup mild low sodium salsa
8 large romaine lettuce leaves
Mash beans and avocado together with a fork. Mix all the remaining ingredients except lettuce. Place approximately 1/4 cup of filling in the center of each lettuce leaf and roll like a tortilla.
Nutrition-
Per serving (about 8.5 oz) 180 calories (45 from fat), 5g total fat, .5g strutted fat, 0mg cholesterol, 100mg sodium, 26g total carbohydrate (10g dietary fiber, 3g sugar) 8g protein

Sunday's...Amazing 12 mile trail run through canyons, over mountains and along both the North and Middle Forks of the American River. miles of adventure

                                                    Which way do we go???Hmm so many choices!