Team Beachbody ¡preestreno!Español Guest

Hello Team,

I want to encourage you to keep on going! I find that if I can workout two times during the week Monday through Thursday I am better at working out Friday Saturday and Sunday. Those weekend days are easier because I have more free.

This morning Saturday February 11th I get up a little bit later around 7:30 am. I am ready to run with a couple of friends at 8 am. It is really great to start the day out right with a workout even though I am usually a afternoon workout person. Find out what works best for you and make an appointment. Working out is as important as the dentist, doctors appointment, and work. Value your training as a high priority. Five times a week comes out to be 5 hours a week of your time that's all.

AS a Coach I am big on doing 3 to 4 days of cardio (aerobic exercise) 
A lot of the weight training programs from Teambeachbody are circuit training which is a medium to intermediate areobic training which make Teambeachbody programs so special. Remember to train and do not strain, eat your protein after your workout and drink plenty of water, 6 to 8 glasses a day.

Nutrition: 70 percent fruits and vegetables, 30 percent of protein (lean chicken, fish, nuts, beans, lentils seeds), calcium, mega 3 oils and whole grains (multigrains). 

Workout this week

Monday: P90X Core Synergistics
Tuesday: OFF
Wednesday: Run for 40 minutes and weights lifting 20 minutes
Thursday: OFF
Friday: mini trampoline and Power 1/2 hour
Saturday: Run 45 minutes
P90X Cardio X

Happy Exercising and Have a Happy Valentines Day!

Congratulation to Lucas Jepsen, 11 years old from  the Albuquerque Athletics Track (AAT). Lucas placed 21st out 250 qualified runners in the USATF JR. Olympics Cross-Country Nationals in Myrtle Beach SC. The age group that he ran in is the 11 through 12 years old. The athletes that place in the top 25 of each age group recieve All American honors for their accomplishments. Lucas ran a 3000 meters in 10 minutes and 17 seconds, his split time is 5:27 per mile.

Here’s a Joke

The priest was telling a joke in church today.

He said, “There was an older gentlemen at the funeral hanging out after the service talking and waiting until everyone was gone."

"I came up to him and asked him how old he was.” He replied, “eighty-nine.”

The priest said, “It’s almost not worth going home.”

Surgery

Hope all is well and you all are planning to have some fun during the holidays. I just wanted to catch up on a few things going on in my life.

A few days ago, I had my very first surgery, a longtime coming surgery. Nothing serious just some mechanical work putting me back together due to having babies. I did my research and it seemed to be a very safe and successful procedure. I got some advice from friends and athletes that had it done so I thought if it would make my life more comfortable why not.

In the preop room, nurses and doctors were impressed with my resting heart rate, the lowest 36 beats per minute, 40 BPM on an average, blood pressure 124 over 70, and oxygen is 99%.

The nurses were at the hospital were nervous about my low heart rate going into anesthesiology. The anesthesiologist was not worried because he thought I was a marathon runner. Well I like to run but I probably put in 12 miles a week on an average. There are things that I contribute this all too, exercise, good nutrition and the supplement that I take.

Now I am in my sixth day of recuperation things are shaping up and I am going back to work. I can bend over and reach now. Give me one more week and I will be doing some power walking.

If you are in good shape from exercising and healthy, you definitely will bounce back from a trying experience like surgery.

To your health,

Lucille Brasher
Coach Lucille
www.lucille-brasher.blogspot.com

Two hundred Athletes particated in the USATF Junior Olympics State X-Country Meet in Albuquerque, New Mexico. 

AAT (Albuquerque Athletics Track) sponsored the meet and  had 2 State Champions and four runner up teams advance to Regional that will be held in Denver Colorado.

Congratulations to all the athletes that participated. The State meet at the Bear Canyon Arroyo is a tough course with hills, sand and narrow trails to pass. There is diffinitely strategy in this X-Country Course and you need to be aerobically strong.

Congratulations to Daniel Roberts - State Champion for the 9-10 boys age group and Lucas Jepsen Champion for the 11-12 boys age group.

The AAT Athletes had 18 participates that advanced to Regional congratulations to Ester, Kayla and Miles Beck, Bryce and Neal Bitsie, Devin Haynes, Lucas Jepsen, Michael Kulek, Alex Osterloh, Daniel and Isabel Roberts, Kyra and Mia Stafford, Jasmine Turtle-Marales