:: endurance KBs ::

7am KB, 40 mins continuous set, 429 cal, HRa HRm
Argh. My palms are totally ripped up.

44 2 hand swings, 1 min.
44 transfers, 1 min
44 reps, 1 swing, 1 transfer, 1 min
44 reps, 5/5/6/6 x 2 1 hand swings, 1 min
44 reps, 11/11 x 2 1 hand swings, 1 min
44 reps, 22/22, 1 hand swings, 1 min.
30 reps, 15/15, pulls
44 2 hand swings, 1 min
48 2 hand swings, 1 min
44 2 hand swings, 1 min (12kg)

10 minx x 4 sets = 40 mins, 1720 swings!! :) :) :).. I will do a 2000 swing workout this week.
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:: they're doing it! ::

What do Katherine Heigl, Penelope Cruz, Jennifer Lopez and Lance Armstrong have in common?
They swing kettlebells!

Oh and completely out of point, but I got a new haircut! I might swing faster now!

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:: dental health ::

This is one area that I'm not exactly "proud" of. I had my dental appointment today and my gum pocket measurements varied between 2-4mm. Well the hygienist said i am in the "OK" range since I haven't hit 5mm, I'm in warning area for some. My goal for this year is to get down to the 1-3mm range. I can do it!!!

Health is not just about weight. It's everything!!! Including the health of my gummy gums!
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:: high volume workouts ::

I call this the susan-only-has-30mins workout. Inspired of course by Susan. My first non-stop workout set ever, achieving an all time high of 1,536 swings!

40 double handed swings, 8kg, 1 min
44 double handed swings, 8kg, 1 min
48 double handed swings, 8kg, 1 min
44 double handed swings, 8kg, 1 min
40 double handed swings, 8kg, 1 min
20/20 one-hand swings, 8kg, 1 min
6 mins x 6 sets = 36 mins, 1,536 swings,
440 cal burnt

And I topped things off with a 10 min fast run in 35F!!! Feels GREAT. I figured out the best way to get a run in during these winter days. First, get heated up doing KB and then head out right away for a run. I felt toasty throughout the run despite it being 35.
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HIghlights from the past week

general highlights:
- running 5.5 miles!
- staying strong despite being surrounded by sick people
- gaining traction of side project
- eagle eye strikes again! Getting the perfect sherpa hoodie for $13 from jcrew after quadruple mark downs!

- finding the perfect shoes for my red holiday dress at payless for $17.99!


nutrition highlights:
- Heidi Swanson's crusty and creamy white beans were AMAZING!!
- Laura's Ragu Spaghetti was a hit
- Heidi Swanson's salt-kissed buttermilk cake was great, but Mikee hated the salt-kissed part. :(
- Back to soups for lunch! Loved the cabbage rutabaga soup!
- favorite juice mix: Apple, Carrots, 1/8 beet, persimmon, 1/3 banana, spinach

nutrition lowlights:
- yo yo ing on weight as usual. But i'm back to clean eating this week
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:: MJ Meal Plan 12/13 - 12/19 ::

Saturday
Whole wheat buttermilk pancakes for our guests
Company holiday party

Sunday
Cabbage Rutabaga Soup
Pot-roasted potatoes and shallots Rosemary with thyme (PBF)

Monday
Quinoa salad with green beans corn and tomatoes (PBM)

Tuesday
Giant crusty and creamy white beans (HS)
Gazpacho with crumbled Feta (PBF)

Wednesday:
Leftovers

Thursday:
MSG Christmas Dinner

Friday:
Garlicky braised greens with toasted pumpkin seeds (PBM)
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:: transitions ::

So here's what I've decided. I'll continue to post weekly meal plans and weekly exercise round-ups. No more daily posts.

Meanwhile, I'm working on a pretty large-scale project that I hope will come into fruition in a few months. I'm sooo stoked! Please stay tuned! :) When that moment comes, you will expect a complete site overhaul!

Merry Christmas from the Chen Family!

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