Peanut butter Banana Smoothie

• 1 cup of Almond Milk
• 1 scoop of vanilla protein powder
• 1 frozen banana
• 1 tbsp peanut butter
• 1 tbsp of flaxseed

Place in blender  and go.

For variety, add berries or spinach.

Power Smoothie - Green Mixer

Al turned me onto a new smoothie yesterday. I changed some ingredients I didn't have. Try one of these. very good.

Here is his original recipe.

• 1 cup Coconut Milk
• Handful of Spinach
• 1 egg
• scoop protein powder 
• 2 tbsp of Chia Seeds
• Dash of olive oil 
• 1 apple (red)

Mixed in a nutribullet

Here is what  made.

• 1 cup Almond Milk
• 1 bunch of Kale
• 1 egg
• scoop of protein powder
• 2 tbsp of Chia Seeds
• Dash of olive oil 
• 1 apple (green)

Mixed in a food processor.

Mix your own.  Add peanut butter.

Calisthenics for Life

So in my training to become a better runner I have started a daily routine of calisthenics.

Routine 1

• 10 Lunges - 10 lb weights (left leg front, left leg back)
• 50 crunches, vertical legs
• 10 Lunges - 10 lb weights (right leg front, right leg back) 
• 50 crunches,  side-to-side (regular crunch chop your hand to your ankle)
• 1 minute wall sit

Routine 2 

• 10 push ups
• 50 bicycle crunches 
• 10 push ups (cross arm to chest in between )
• 50 crunches - elbow to knee (25 left leg crossed over right, 25 right leg crossed over left)
• 1 minute wall sit

Just enjoying the sun

Another beautiful Sunday in Florida and Sparky is enjoying his Sunbathing time.

Debby's Tropical Depression

Yeah, we are getting blown away here this weekend with the weather. It's been raining almost a full day now! Here are some pictures from today's storm.

My little Escape Artist

So this week Sparty decided to break out of his crate, every day. Tuesday was the first day of tricks. You can see from the picture, he pushed over the top latch to escape. He only chewed one of Steve's sandals. Thank goodness he didn't get my running sneakers!!!

Wednesday morning rolls along and I make sure to lock the crate before leaving for work. Well when I got home, Sparty escaped again! This time he pushed the tray out from the inside of his crate and wiggled out the bottom. He didn't eat anything though.

Thursday, Steve gets home from work and shit hit the fan! Sparty escaped for the third day and chewed the place up! My birthday present from my sister, the tissue box, a scrabble game, and some pine-cones that were on the table.

On Friday we went out for 2 hours and placed carabiners on the crate, he couldn't get out.

Saturday, was the worst, for him. He broke out with the carabiners on the crate. When we got home we couldn't believe the destruction that was done to the create, it was so destroyed we couldn't even close the doors, not to mention, the wires could have poked him through the gut. He has a bruised eye and scratches on belly.

No more crate for Spartan, the little escape artist!!!

I rescued my human

Our sweet little guy Sparty. He's about 2 and 1/2 and loving life. Sleeping all day and going for walks throughout the day. Our neighbor gave us a medal for Sparty that says "I rescued my human". And that's the truth.