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Arizona A state in the southwestern region of the United States. It is also part of the Western and....
Arizona Zervas An American rapper, singer and composer..
University of Arizona A public research university in Tucson, Arizona..
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It's a Valentine's special! Please join me as per the below for 90 mins of love songs taking you down memory lane and creating new ones.

Vietnam, Thailand, Singapore, Hong Kong, Australia (Bed Time) - video will be available for you to watch at your convenience 😊

Contributions welcome and go towards making these events possible -

Arizona Backpage

 Calling all costumed participants!

Don't miss your chance to win the costume contest at the upcoming Fine Valentine Relay, 4mi, and 2mi!!

February 13 is the day to grab a friend, kiddo or partner (or come solo) and join our community, run/walk, and partake in the post race party!

Not interested in running, but still looking to get involved? Volunteers are needed as well!

 2 ANNOUNCEMENTS IN ONE: #1: Just in time for Valentine's season! ♥️ Introducing POMEGRANATE TAPESTRY: A new series of 12 small works devoted to the pomegranate as a symbol of abundance and love. 12 unique works by Gilat Ben-Dor on 10x10" canvas, with rich textures, layers, and in some works, pomegranate "seeds" of imported Czech glass beads.
P.S. Only 12 were made, no two identical, so if you see one that speaks to you or your beloved 💝 make it yours! I am proud to offer this collection of originals on canvas for the under 500 point to help more people become true collectors. (Any questions, especially with shipping on the new site— please reach out! We can do it directly too) 🥰

AAAND… SURPRISE #2 is that my new website is finally here! To view the full series and learn more about
Bold colorful art, full of texture and symbolism, by Arizona artist Gilat Ben-Dor.
Learn more

Arizona City, Arizona A census-designated place in southwestern Pinal County, Arizona, in the United States..
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Arizona Township, Burt County, Nebraska Arizona Township is one of twelve townships in Burt County, Nebraska, United States..
793 Arizona A minor planet orbiting the Sun that was discovered in 1907 by American businessman Percival Lowell..
Arizona Department A department of the Second Mexican Empire, located in the present day state of Sonora in....
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Arizona Territory A territory of the United States that existed from February 24, 1863 until February 14, 1912....

good evening Twisted

 

 

 

https://goo.gl/gGVzoY

 

 

 

 

 

michelle maltais

Interesting ride...

Running up to run

Starting this weekend, I'll be preparing to run this schedule.

Week	Week of	Mon	Tues	Wed	Thur	Fri	Sat	Sun	Total mls
20	Jul 20 - Jul 26	cross-train	2 mls	rest	2 mls	2 easy	3 mls	rest	9
19	Jul 27 - Aug 2	cross-train	2 mls	rest	2 mls	2 easy	3 mls	rest	9
18	Jul 3 - Aug 9	cross-train	2 mls	rest	2 mls	2 easy	4 mls	rest	10
17	Aug 10 - Aug 16	cross-train	3 mls.	rest	3 mls.	2 easy	4 mls	rest	12
16	Aug 17 - Aug 23	cross-train	3 mls.	rest	3 mls.	2 easy	5 mls.	rest	13
15	Aug 24- Aug 30	cross-train	3 mls	rest	3 mls.	2 easy	6 mls.	rest	14
14	Aug 31 - Sept 6	cross-train	3 mls/H	rest	3 mls.	2 easy	7 mls.	rest	15
13	Sept 7 - Sept 13	cross-train	3 mls/H	rest	3 mls.	2 easy	8 mls.	rest	16
12	Sept 14 - Sept 20	cross-train	3 mls/H	rest	4 mls.	3 easy	6 mls.	rest	16
11	Sept 21 - Sept 27	cross-train	3 mls/H	rest	4 mls.	3 easy	9 mls	rest	19
10	Sept 28 - Oct 4	cross-train	3 mls/H	rest	4 mls.	3 easy	6 mls.	rest	16
9	Oct 5 - Oct 11	cross-train	3 mls/H	rest	4 mls.	3 easy	10 mls.	rest	20
8	Oct 12 - Oct 18	cross-train	4 mls/S	rest	4 mls.	3 easy	6 mls.	rest	17
7	Oct 19 - Oct 25	cross-train	4 mls/S	rest	5 mls.	3 easy	11 mls.	rest	23
6	Oct 26 - Nov 1	cross-train	4 mls/S	rest	5 mls.	3 easy	6 mls.	rest	18
5	Nov 2 - Nov 8	cross-train	4 mls/S	rest	5 mls.	2 easy	12 mls.	rest	23
4	Nov 9 - Nov 15	cross-train	4 mls/S	rest	5 mls.	3 easy	6 mls.	rest	18
3	Nov 16- Nov 22	cross-train	4 mls/S	rest	5 mls.	2 easy	13 mls.	rest	24
2	Nov 23 - Nov 29	cross-train	3 easy	rest	3 easy	rest	6 mls.	rest	12
1	Nov 30 -Dec 6	2 easy	rest	2 easy	rest	4 easy	Half Marathon	rest

This training program is provided as a guideline and should be used with discretion based upon your current physical health & condition. Please see accompanying notes.

Practically skipping today

Well, yesterday's weigh-in was a tad disappointing, likely thanks to a Friday night pre-scary movie indulgence of Roscoe's chicken and waffle, (I got my usual Carol C -- chicken breast and waffle).  

I gained 2.7 pounds. While the waffles may be to blame, the timing of the weigh-in may also have been less generous than I had hoped.

That said, I've had a hoot getting back into the swing of things in terms of exercise. On Saturday, I got pumped up at my club's hourlong cardio lifting class. 

On Sunday, it was a quick bike ride to the Eagle Rock mall to weigh in  and then a leisurely walk to the Galleria to pick up a few items at Target -- and see a movie, George Foreman grill in toe. 

Today was a stellar day, indeed. I spent a lot of my day moving, which was fortuitous. Movement yields endorphins. Endorphins lift you from the downers in life. 

From walking to wailing on the air, I got a good rush of much-needed endorphins. 

And, I managed to walk nearly 20,000 steps today!! By the time I got to work, I had already walked 10,000 steps.

MEAL PLAN

Meal	Time	Food
Breakfast	7:45 a.m.	turkey slices medium pear
Snack	10:30 a.m.	almonds medium pear
Lunch	1:30 p.m.	Grilled salmon, couscous asparagus
Snack	3:30 p.m.	Sliced turkey
Snack	6:30 p.m.	Protein shake, pineapple (pre-workout)
Dinner	8:15 p.m.	Grilled chicken breast  asparagus corn

EXERCISE PLAN

Exercise	Duration/distance	Intensity
Walking	3 miles (roundtrip)	moderate
Walking (to/from train)	1.4 miles (roundtrip)	low
Shadow Boxing class (cardio)	45 minutes	mod/high
Amp'd Abs	15 minutes	moderate

Monday check-in

So I managed to get up and get out to the gym this a.m. This is a 15-minute drive out here in the desert. I did a rhythmic walk -- think of it as being light repetitive choreography on a treadmill. (It must look incredibly odd as I do a mini jazz square over and over while mouthing the words to my fav Linkin Park song.)

Today, I decided, was chest and back day. Every strength workout will end with some kind of abs. 

AM -- EXERCISE AND EAT

Exercise	Reps/Duration	Weight
Rhythmic walk (cardio)	25 minutes @ different pace/elevation	N/A
Elevated pushups (chest)	3 x 18	N/A
Cable flye (chest)	3 x 18	20, 25, 30 lbs
Seated cable pushdown (back)	3 x 18	50 lbs
Seated cable row (back)	3 x 18	50 lbs
Standing abs	(4 x 25) x 2	20 lbs

Meal	Time	Food
Breakfast	9:30 a.m.	Steal-cut oatmeal w/ vanilla soy milk, nutmeg and agave chicken breast (decided to add protein -- separately)

Quote of the day

To be successful, you need to make the right decisions. How do you make the right decisions? Experience. How do you gain experience? By making wrong decisions.

-- Sermon at Covenant Community Church today

Measurements: Starting point

To really know where you're going, you have to know where you're coming from. So, I bit my lip and pulled out the only tape measure I could find. 

Although it's more suited for carpentry, it gave me a ballpark. 

Waist: 34"

Hips: 39"

Bust: 42"

Arm: 14"

Thigh: 26"

Calf: 16"

Exercise: Today's final steps

I decided to go for an evening walk -- the same 5.2-mile route as the a.m. This time it was 8:30-ish -- still 91 degrees!! 

But, hey, it's a dry heat, right? :-)  It actually was quite pleasant. If I were to go again for an evening jaunt, I'd probably try to leave a bit earlier so that I don't spend so much time walking in the dark.

EXERCISE PLAN

Exercise	Reps/Duration
Walking	all day total: 13,705!!! (that's more than the 10k/day!!)

Today's food

I decided to walk with food in my purse and carry a cute little carrier in the car so that I could keep control of my food intake. It seemed to work!

Also, being in the desert helped with drinking more water. You have to drink lots of water, or you can end up feeling much like a goldfish on the counter next to the fish bowl. 

The food planning wasn't that difficult. I grabbed a few pieces of fruit from the many options sitting on the counter. The almonds came in prepackaged servings. And everything fit nicely in the cooler or inside of my sizable purse -- as did the 16.9 oz water bottles. 

If I do end up having an evening snack, it'll likely be a peach or apricot. Yum!

MEALS TODAY

Meal	Time	Food
Breakfast	7:30 a.m.	Steal-cut oatmeal w/ vanilla soy milk, nutmeg, cinnamon, agave, Jamaica Blue Mountain coffee
Snack	10:30 a.m.	almonds, nectarine
Lunch	1:00 p.m.	1/2 turkey sandwich, salad w/ balsamic vinegar
Snack	3:30 p.m.	almonds, 100-calorie cookies
Dinner	6:30 p.m.	curry chicken strips, "stir-fry" greens, corn on the cob
Water	all day	nine 8-ounce glasses

Might wanna tri it out...

One of my pals has floated the idea that I could join her in an upcoming triathlon (Oct. in San Diego). 

I had thought about doing one this last March, but I never quite got around to the training :-D But now that I've entered this renewed period of commitment -- and since they offer a "super sprint" -- I'm thinking this might be doable.

Now I just need to get a plan together. Man, I love having a goal!! And it gives a nice pre-Reggae Marathon goal that could ensure I actually do that one too!

*What's a super sprint?: .375k Swim - 13K Bike - 3.3K Run

A sprint: .75k Swim - 20k Bike - 6.6k Run

Today's workout so far...

EXERCISE PLAN

Exercise	Reps/Duration	Weight/Intensity
Walking	4,065 steps/5.2 miles	Easy pace

I had a chance to put my brand new pedometer to use. And boy, did it get use.

I managed to exceed the total number of steps walked yesterday from noon to evening in a single exercise session AND I managed to get some precious outdoor time! (Granted, I spent most of the day driving from LA to PD -- a walk I'm just not prepared to make quite yet.)

Later in the day, I'm going to try to get in a strength workout as well.  

Day 1 off to a great start.

Saturday weigh in

Today, I decided to stop fretting about what that number might be and just get in and get on the scales. 

Now I know that my first goal should be 20 pounds. Good. 

On the advice of one wiser than I, I bought a new functional pedometer. So far between noon and 8 p.m., I've walked 3,848 steps. The goal is will be to get in 10,000 steps per day. 

That will be something. 

To come close to that, I'll have to start taking the train and walking to and from Union Station -- that's cool since I need more outdoor time and to save money on gas -- stop taking the elevator. And most importantly, stop walking up to the "Suee

 counter," the treat trough at work. 

I also got myself a lovely new purple yoga mat. This means I might need to actually DO some yoga. Fair enough. 

The last thing I picked up at the oh-so-conveniently located Target next to the Weight

 Watchers meeting were scales. But not just any scales. This contraption tells you your body makeup: weight, muscle mass, water makeup and how many calories you need to eat to maintain that. 

The fun part: It shoots electrodes into your body through your

 feet. C'mon, what's not fun about that? 

I'll have to try this out tonight. Let's hope the results aren't too shocking.

Weighing my drive...

OK, so it's back to business. I'm going to weigh in and lift weights.

I've got three chances to get into action....

Between 7:30, 9:00 and 10:30am, I'd say 9 is the most likely. If I get up early enough, I'll go work out then ride my bike down to the WW meeting to weigh in and get a pedometer.

Can't wait.