Weekly Workout: November 3 - 9

I need another week of cardio...

Monday
Run 4 miles
Core and stretch

Tuesday
Elliptical 30 min
Core and stretch

Wednesday
Run 5 miles
Core and stretch

Thursday
Treadmill 30 min
Core and stretch

Friday
Run 4 miles
Core and stretch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest

Weekly Workout: October 27 - November 2

Monday
Run 3 miles
100's:
- Lunges
- Bicep curls
- Overhead tricep extension
- Calf raises
- Supermans
- Boxer sit ups

Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Quad leg extension 3x12
b. Hamstring curl 3x12
a. Pull ups 3x8
b. Burpees 3x10
a. Tricep pull down 3x12
b. Dancer squat 3x10
Core and stretch

Wednesday
Run 4 miles
Core and stretch

Thursday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Dead lift 3x10
b. Shoulder complex 3x8
a. Leg press 3x10
b. Single leg calf raises 3x15
a. Dips 3x8
b. Bicep curl 3x15
Core and stretch

Friday
Run 3 miles
100's:
- Squats
- Counter top push ups
- Hammer curl
- Calf raises
- Supermans
- Reverse crunch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest

Weekly Workout: October 20 - 26

A couple of new things this week...

1. Naught Bottoms: lay on your back, tuck your feet close to your bottom, lift your hips up off the floor as high as you can for 25 reps. Then keep your hips up off the floor and open and close your knees together for 25 reps. Then lower your hips to the floor, lift only one hip up off the floor and alternate for 26 reps. Then raise both hips off the floor again as high as you can and hold for 25 seconds. The end.

2. Ballet leg circuit: standing next to a chair or couch for support with one arm, lift your right leg in front of you, keeping it straight and controlled as high as you can for 10 reps, then lift your right leg to the side for 10 reps, then to the back for 10 reps. Repeat with left leg. That is one set.

Monday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch

Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch

Wednesday
Rest/Do something active with friends or family

Thursday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch

Friday
Elliptical 30 min
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest

Tomato Jam

I know what you're thinking..."Tomato Jam? Ew." I am always optimistic about trying new things and thought I would give such a thing a try. Especially since we grew so many tomatoes in our garden that I was getting desperate for new things to try. However, this recipe turned out to be a hit. And it is so simple to make. So, if you enjoy a grilled cheese every now and again but think it could use a little more pizazz...tomato jam is your thing! Also, delicious on a breakfast sandwich. Just spread on two pieces of toast and place fried egg and a slice of ham on the toast and...yum!

Tomato Jam

Ingredients:
5 lbs tomatoes, finely chopped (or pulse in food processor)
3 1/2 cups sugar
1/2 cup lime juice
2 teaspoons ground ginger
1 teaspoon cinnamon
1/2 teaspoon ground cloves
1 tablespoon salt
1 tablespoon red chili flakes

Instructions:
1. Combine all ingredients in a large pot. Bring to boil and then reduce temperature to a simmer. Stirring regularly, simmer the jam until it reduces to a thicker, sticky, jammy mess. This will take about an hour and a half.
2. When the jam has cooked down sufficiently, remove from heat and fill jars, leaving 1/4 inch head space. Wipe rims, apply lids and twist on rings. Process in a boiling water canner for 20 minutes.
3.When time is up, remove jars from water bath and allow to cool. When jars are cool enough to handle, test seals. Store jars in a cool, dark place for up to one year.

Original recipe from Food in Jars.

Weekly Workout: October 13-19

I don't know about you, but I have been super busy and have not been able to keep up on my daily workouts! Sometimes I get really discouraged when this happens but I'm trying really hard not to. I love to work out. It makes me happy, sane, and gives me energy! This week I am going to give myself a little "break" and just do a week of cardio (and a little core and stretching of course). I hope you will join me and if you want to do more then go for it!  Good luck!

Monday:
Elliptical 30 min
Core and stretch

Tuesday:
Treadmill 30 min
Core and stretch

Wednesday: 
Run 3 miles

Thursday:
Elliptical 30 min
Core and stretch

Friday:
Treadmill 30 min
Core and stretch

Saturday:
Run 3 miles
Core and stretch

Sunday:
Rest

Weekly Workout: Oct 6 - 12

I decided to post the same workout as last week...lame, I know! BUT...I didn't actually have time to get all the workouts in and so I am giving myself a second chance. For those of you who did this workout last week in full then just think how much better you will be this time around...wink!

Monday
Run 30 min or 3 miles
100's:
- squats
- bicep curls
- tricep overhead extension
- calf raises
- supermans
- crunches

Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. dead lifts 3x10
b. bicep curl to overhead press 3x10
a. hip abduction 3x10
b. hip adduction 3x10
a. bar dips 3x5
b. single leg squat 3x10
Core and stretch

Wednesday
Rest

Thursday
Run 30 min or 3 miles
100's:
- lunges
- countertop push ups
- calf raises
- supermans
- crunches

Friday
Elliptical 30 min (level 10)
A/B workout:
a. squats 3x10 (with 10 jumps after)
b. bent over tricep extension 3x10
a. shoulder complex 3x8
b. burpees 3x10
a. pull ups 3x7
b. hamstring curls on fit ball 3x15
Core and stretch

Saturday
Try a new fitness class or video

Sunday
Rest

Weekly Workout: September 29 - October 5

Monday
Run 30 min or 3 miles
100's:
- squats
- bicep curls
- tricep overhead extension
- calf raises
- supermans
- crunches

Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. dead lifts 3x10
b. bicep curl to overhead press 3x10
a. hip abduction 3x10
b. hip adduction 3x10
a. bar dips 3x5
b. single leg squat 3x10
Core and stretch

Wednesday
Rest

Thursday
Run 30 min or 3 miles
100's:
- lunges
- countertop push ups
- calf raises
- supermans
- crunches

Friday
Elliptical 30 min (level 10)
A/B workout:
a. squats 3x10 (with 10 jumps after)
b. bent over tricep extension 3x10
a. shoulder complex 3x8
b. burpees 3x10
a. pull ups 3x7
b. hamstring curls on fit ball 3x15
Core and stretch

Saturday
Try a new fitness class or video

Sunday
Rest

Red Beet Pancakes

I have a new found obsession with beets. I planted them in my garden this year and they are amazing. Not only are they so beautiful in color, but they are also tasty to eat in so many different ways. This is one of my favorite ways to eat beets and is definitely a huge hit with the kiddos. Believe me, even your picky eater will enjoy beets prepared this way.

Red Beet Pancakes

Ingredients:
1 C white flour
3/4 C whole wheat flour
3 T brown sugar
1 T baking powder
1/2 t salt
3/4 C beets, roasted & pureed
1 1/4 C milk
1/3 C greek yogurt (plain, vanilla, or honey)
1 egg
3 T butter, melted
1 t vanilla

Preparation:
1. Combine the dry ingredients into a large bowl.
2. Combine wet ingredients into a separate bowl and whisk thoroughly.
3. Add the wet ingredients to the dry ingredients and stir until just combined. Do not over stir, lumps are okay.
4. Cook pancake batter over medium/low heat on a greased griddle or pan.
5. Serve warm with syrup or desired accompaniments.

I personally like to double this recipe and store the leftovers in a ziplock bag in the freezer. Reheat the frozen pancakes in the microwave for a quick breakfast before school. Original recipe from Weelicious.

Weekly Workout: Sept. 22-29

This week Monday and Friday are A/B workouts. What is an A/B workout? Alternate the first "a" exercise with the first "b" exercise, no rest between. Then alternate the second "a" exercise with the second "b" exercise, and so forth.

Tuesday and Thursday are running days followed with 100's. Remember, 100 reps of each exercise with very little or no weight. If 100 seems too difficult, do as many as you can and try to increase each week until you are able to do 100 reps during your workout.

I like these workouts because there is no resting. Your heart rate will stay at an increased level as you transition from cardio to strength training. Any time you can keep your heart rate up is good. Good luck!

Monday
Elliptical 30 min
A/B Workout:
a. Pull ups 3x7
b. Single leg squat 3x10
a. Shoulder complex 3x8
b. Throwdown squats 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
Core and Stretch

Tuesday
Run 3 miles
100's:
- squats
- counter top push ups
- calf raises
- supermans
- crunches

Wednesday
Rest

Thursday
Run 3 miles
100's:
- lunges
- girl push ups
- calf raises
- supermans
- crunches

Friday
Elliptical 30 min
A/B Workout:
a. Hamstring curls
b. Quad extensions
a. Tricep pull downs
b. Dancer squat
a. Seated row
b. Mountain climbers
Core and stretch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest

I'm just a squirrel trying to get a nut...

You guys! I have been canning, and freezing, and dehydrating, and jamming like crazy around here! I can't help but feel like a little squirrel hoarding all the nuts I can find to store them for winter time.

But seriously, this time of year is so fun when it's time to harvest all the wonderful fresh goodness that comes from planting a garden in your very own backyard. It can be super busy and super messy especially when you've got little ones that you still have to take care of.

I often get so caught up in what I'm doing in my kitchen and then look up at the clock and realize I should have fed my kids lunch an hour ago! Whoops!

Anyways, I try to balance jam sessions with play sessions with my kids and I love that they are always so curious as to what I am making. They are also very helpful when it comes to harvesting anything from the garden. Those tiny hands are always so anxious to pick ripe fruit and vegetables...even if they don't care to eat it later.

We planted a lot this year. Okay here it goes...lettuce, kale, arugula, rosemary, basil, cilantro, parsley, mint, dill, bell peppers, carrots, tomatoes, tomatillos, hot peppers, cucumbers, watermelon, beets, broccoli, cauliflower, beans, peas, cabbage, grapes, plums...I'm sure I forgot something.

But the real reason for this post is to share a few pics from the garden, because it's been fun and I think fresh vegetables are so beautiful. I hope you enjoy! And yes, I will be sharing some of my favorite recipes that I made which incorporated goodness from the garden.

What did you grow in your garden this year? I want to know!

Weekly Workout: Sept. 15-21

This week's workout is not complicated. Identical workouts on Monday and Friday (except the cardio portion) which includes the leg and arm circuit. Tuesday and Thursdays Run 3 miles followed by 100's. Wednesday, take a break and rest. And as always, rest on Sunday. Have a great week! Hope you enjoy your workout.

Monday
Elliptical 30 min
Leg circuit:
Quad extensions
Hamstring curls
Leg press
Arm circuit:
Lat pull down
Tricep pull down
Seated row
Core and stretch

Tuesday
Run 3 miles
100's:
Lunges
Bicep curls
Overhead tricep extension
Supermans
Crunches

Wednesday
Rest

Thursday
Run 3 miles
100's:
Squats
Countertop pushups
Front/Side shoulder raise
Supermans
Crunches

Friday
Treadmill 30 min
Leg circuit:
Quad extensions
Hamstring curls
Leg press
Arm circuit:
Lat pull down
Tricep pull down
Seated row
Core and stretch

Saturday
Stationary Bike 30 min
Core and stretch

Sunday
Rest

Weekly Workout: Sept. 8 - 14

Monday
Treadmill 30 min (incline 10, speed 4)
Arm Circuit 3x10:
- Lat pull down
- Tricep pull down
- Seated Row
Leg Circuit 3x10:
- Quad extension
- Hamstring extension
- Squat
Core and stretch

Tuesday
Run 3 miles
Core and stretch

Wednesday
Elliptical 30 min
Dead lift 3x10
Bicep curl 3x10
Pull ups 3x5
Walking lunges 3x20
Core and stretch

Thursday
Run 3 miles
Core and stretch

Friday
Do something active with friends or family

Saturday
Run 5 miles
Core and stretch

Sunday
Rest

Weekly Workout: Sept. 1 - 7

Hey! It's me. Remember me?

I used to blog and write stuff about working out, recipes, fun stuff to do with your kids, date nights, etc.? Remember?

Probably not. I don't blame ya!

Well, I'm back. So if you missed me then I missed you too and we don't need to miss each other any more.

I plan on continuing the weekly workouts here on the blog. Also, I will be posting each daily workout on IG. Follow @kandisbennion to see those posts.

My main focus for these workouts is to be quick but efficient. The kind of workout that is hard but not too hard. It gives you that added energy you need for the day. Just enough to make you feel healthy, fit, and energetic so we can focus on and do all the other things we love to do.

So if you want to be healthy and fit with me then let's work out together. Here it goes!

Monday
Elliptical 30 min

Pull ups 3x7
Single leg squat 3x10

Bicep curl to overhead press 3x15
Squats 3x10 followed by 10 jumps

Seated row 3x10
Dancer squat 3x10

Planks (front, side, side, back)
30 sec on hands, 30 sec on elbows

Tuesday
Run 3 miles
100's (very little or no weight):
Lunges
Crunches
Super man arch ups
Push ups on counter top

Wednesday
Rest or do something active with friends, family, kids

Thursday
Treadmill walk (incline: 10, speed 4) 30 min

Shoulder complex 3x8

Quad extensions 3x10
Hamstring curls 3x10

Back extension, side crunch 3x12

Friday
Run 3 miles
100's (very little or no weight):
Squats
Bicep curls
Overhead tricep extension
Crunches

Saturday
Do something active with friends or family

Sunday
Rest

Please note that the exercises that are coupled together should be done together. For example on Monday do 1 set of pull ups followed by 1 set of single leg squats (repeat 3 times). The point is not to rest. Keep your heart rate up. Remember, these are meant to be quick and efficient work outs.

If you ever have any questions about the exercises please leave a comment. I'm not always using the same technical terminology as other people. So if you are ever confused, just ask!

Have a great week!

You know you are pregnant when...

1. You laugh, cry, AND fall asleep through Descpicable Me 2 at the movie theaters.
2. You go on a date to a nice restaurant, come home to find Mac N' Cheese left on the stove from the kids dinner and take a bite.
3. You send your hubby to the store for Cheetos and chocolate.
4. You are too nauseous to go for a morning run and then too nauseous again to go for an evening run...ugh!
5. It takes you several tries to fill out a simple bank deposit slip correctly.
6. You get new contact info from a friend, type it into your phone and then when you go to look it up the next day you can't find it because you never hit the "save" button.
7. You sit down on the couch with your kids and think to yourself for a second "wouldn't it be nice to take a nap" then wake up 2 hours later because you did...just like that!
8. You open and close the fridge a dozen times and still can't think of anything that sounds good to make for dinner.
9. You go to bed with dirty dishes in the sink, leftover dinner on the stove, toys all over the house and you don't really give a damn.
10. Your hubby has banned your from putting anything on top of your car because...You drive to the water park, park your car, get the kids out and you cannot find the beach towels. You drive back home to get them because you live .2 miles away and you find them in the middle of the street. Apparently, somebody put them on top of the car then drove away. Huh?! Then later that week you are getting in the car to go to a meeting and place your notes on top of your car and drive away. Whoops!

Yes, these are all real things that have happened to me while pregnant.
Yes, I am pregnant again!

Kid Play: Balloon Biting

Okay, guys this does not take much and it will entertain your kids for a long time! We had been doing some painting in our house so we had these latex gloves laying around and of course Dad decided to blow them up for the kids because what kid does not like balloons?! Then when we were getting ready for bed time it turned into a fun game when we saw the fan and decided to put the balloon over the fan. Try it, your kids will love it!

Simple Summer Salsa

We did not plant a garden this year and I have been missing my fresh tomatoes terribly. So instead I bought some fresh garden tomatoes from Vineyard the other day while flower shopping. Did I get any flowers? No, just tomatoes and peppers! And I whipped up this simple salsa that takes just a couple of minutes and tastes so fresh and yummy.

4 medium tomatoes
1 anehiem pepper
1 jalapeno pepper
1/4 C yellow onion
1/4 C cilantro
1/2 t salt
1/4 t pepper
1/4 t cumin
Juice from half a lemon
Juice from half a lime

Cut tomatoes into quarters and toss all the above ingredients into the blender. Mix until all the ingredients are well blended and enjoy!

Kid Play: Watch 'em fly!!!

Our airplanes ready for take off!

If you are looking for a fun but cheap activity to do with your kids...this one is a hit! We've tried it and it was a success. 

Step 1: Make paper airplanes. To make it more fun let your kids color the paper first then show them the steps of how to make a paper airplane. It's okay if theirs does not turn out perfect. Also try different types of paper to see which ones fly better. We used lined paper, construction paper, and card stock (all in different sizes too).

Step 2: Choose an airport. Find a nearby hill or parking garage to fly your airplanes. We started on a grassy hill at a park but the hill was not as steep as we thought it was so it did not work very well. Then we headed to a parking garage and the kids loved watching their airplanes fly so high.

Step 3: Collect your airplanes. After you launch your airplanes see if you can find them all. The kids have fun hunting for their airplanes and seeing where they landed. One actually landed on another rooftop so we never got that one back. We launched them a few times then took the airplanes home and the kids flew them around in the house for days after that.

Vann launching one of his airplanes at airport #1.

Nixon ready to launch his airplane at airport #1.

Walking to airport #2.

Watching an airplane take flight at airport #2.

 We also enjoyed the beautiful views while we were on top of the parking garage (airport #2).

Y Mount

Mount Timpanogos

Weekly Workout: July 22 - 28

Monday
Run 5 miles
100's
Squats
Push-ups
Superman back extension
Crunches
Calf raises
Toe raises
Hamstring curls on fit ball

Tuesday
Run 3 miles
3x8-10
1. a. Tricep pull down
    b. Lat pull down
    c. Seated row

2. a. Leg extension
    b. Hamstring curl
    c. Leg press

3. a. Back extension
    b. Weight crunch machine
    c. Core twist machine

Wednesday
Yoga

Thursday
Run 5 miles
100's
Lunges
Front, side lat raise
Overhead tricep extension
Bicep curl
Crunches
Bent over fly
Butt ups
Calf raises
Toe raise
Superman back extension

Friday
Run 3 miles
3x8-10
1. a. Shoulder complex
    b. Single leg squat

2. a. Seated row
    b. Throw down squats

3. a. Hip abduction
    b. Hip adduction

4. a. Dead lift
    b. Bicep curls

Saturday
Run 3 miles
Swim 30 minutes
Target any areas needed

Sunday
Rest

Just for Laughs

I just read this in Parents magazine last night (July 2013 issue, p. 56). It is too funny not to share. I have a 4 year old boy who is a big brother so I can definitely relate. Enjoy!

My Memoirs, Age 4

I may only be in preschool, but I know more than you think. by JASON GOOD

When my agent told me that people write memoirs to blame their family for everything they do, I could barely find a crayon fast enough. I'll start by clearing up the biggest misconceptions about me: I'm not hungry and I'm not tired. Seriously, I think my dad only knows two questions. "Are you hungry? Are you tired? You must be hungry. Do you need a nap? Do you want some cashews?" He's like one of my brother's annoying toys that won't stop talking until you take out the batteries. I have to blast the T.V. just so I can hear Spider-Man over his cross-examination.

Let me break it down: When I'm hungry I'll try to eat a whole jar of gummy vitamins; you'll say "no" and I'll lose my mind because it makes NO SENSE that I can only have two of those awesome things. Apparently, I can eat all the broccoli I want because it has vitamins, but if I want to stuff my face with just vitamins everyone acts like I've lost my mind.

I would eat Cheddar Bunnies instead, but unfortunately my dad scarfs them all at midnight while watching HGTV like some depressed tween. You're 40, and that's way too old to eat anything in the shape of an animal that isn't an animal. Instead of peppering me with annoying questions, you should just turn on the T.V. Seriously. When I'm watching television I'm totally Zen and in the moment. Just leave it on all the time. Think about it: You and Mom would have more time to tell each other you aren't fat and take naps together. Don't "sleep" for too long, though, because there are still some things I don't know how to do yet. Here are a couple for future reference:

1. Wipe myself.

2. Be alone for more than 25 seconds.

Whenever I yell for my dad to get me ham or come outside and push me on the swing for three hours, he gets annoyed. It's either because I refuse to wear sunscreen or that I'm interrupting him from staring at his phone. I don't know what he's doing on that thing, but he loves it more than my little brother loves my mom's boob. It's hilarious when my dad can't find it. He asks me where it is sometimes, and I pretend like I didn't hear him because, um, I don't know where your phone is. I love it too. IT HAS A T.V. IN IT. What's not to love?

Only my brother knows where my dad's phone is because he hides it. That kid is an animal. I'm honestly frightened of him. If he throws one more yogurt squeezer at my face, I'm calling a social worker. Don't get me wrong, sometimes it's fun to get crazy with him and tear up important tax documents, but a guy like me also needs some solo time building a Lego tower without a cackling maniac in a diaper going all Godzilla on it.

We have other animals in the house besides my brother. I guess some kinds you let inside and some you don't: dogs, cats, hamsters, fish, occasionally mice. All the other ones have to stay outside. Seems pretty random. I guess it would be weird to have a horse in the kitchen, though, because it's so big. Might be rad to ride it around, but whatever.

We have three cats. There's an orange one named Oliver who my brother loves to sit on. I yell, "Arlo, NO!" but my mom and dad get mad and say, "Don't yell at Arlo." Oh my gosh, I'm so sorry! Next time I'll just ignore him when he uses the cat as a beanbag chair.

He's the reason it takes so long to get ready to go out. In the time between saying we're going somewhere, and actually leaving, I could learn to play the saxophone.

It's chaos, and I think we need some kind of family whisperer. They're yelling about where the keys are and trying to remember if my brother has pooped or not and where the green sippy cup is and ZZZzzzzzz--I totally just fell asleep. Meanwhile, I'm standing there...Is someone going to put on my shoes? I mean, I can do it myself, but I don't feel like it right now. Usually I just hang out by the door in one sock yelling, "LET'S GO!!!" Mom gets crazy and Dad becomes quiet and takes deep breaths until she yells at him to help her. Eventually one of them puts on my shoes for me but does it really fast like they're mad and that usually makes me want to stay home.

So now everyone's crying, which makes Mom bust out the lollipops and BOOM! All hell breaks lose. If you thought my dad goes bananas when he gets a text message, you should see my brother when he hears the word lollipop. Dude, your country didn't just win the World Cup. Relax. Mom gives him one; he licks it twice, then bites it off and chomps on it. I told you he was an animal. Meanwhile, I'm licking mine like I belong in civilized society. He gets jealous and starts crying again, so my dad says, "Hey buddy, could you go finish that in the basement so your brother can't see it?"

WHAT? Now I'm being banished to the cellar because that spaz can't control himself around candy? I just stand there, staring at him, slowly licking my delicious lollipop and turning my body away whenever he reaches for it. Then I start running away from him and my mom starts yelling--STOP THE PRESSES--apparently THE WORST thing you can do in the world is run with a lollipop in your mouth. It's not a grenade, for crying out loud.

It's not like I enjoy doing any of this, but someone has to teach this kid delayed gratification. It's a thankless job being a kid AND an older brother. Believe me, if you had my family you would be just as exhausted and hungry as I am. Speaking of which, I wonder if I can have another gummy vitamin yet.

Weekly Workout: July 15 - 21

Monday
Run 5 miles
100's:
Squats
Bicep curls
Overhead triceps extension
Front, side lat raise
Bent over fly
Superman back extension
Crunches
Calf raises
Toe raises

Tuesday
Run 3 miles
3x8:
Squats
Overhead shoulder press
Skull crushers
Single leg squats
Reverse grip pull ups
Ab complex

Wednesday
Yoga

Thursday
Run 5 miles
100's:
Lunges
Hammer curls
Push ups
Crunches
Calf raises
Toe raises
Dead lift
Hamstring curls on fit ball

Friday
Run 3 miles
3x8:
Squats
Shoulder complex
Tricep pull down
Quadricep leg extension
Hamstring curl
Bicep curls
Ab complex

Saturday
Run 3 miles
Swim laps for 30 minutes

Sunday
Rest