Book Review- The Genesis Factor

Dr. Ben Lerner the author of this book is the founder of the chiropractic franchise Maximized Living.
Maximized Living practices focus on five principles:

• Maximized Mind
• Maximized Nerve Supply
• Maximized Quality Nutrition
• Maximized Oxygen and Lean Muscle
• Minimized Toxins

The Genesis Factor focuses on the diet and exercise part of the principles.  In the book Dr. Learner outlines the quickest ways to maximize fitness, optimize lean muscle mass and to eat right.

He presents the research behind his proposed advanced and core plans for eating.

The book presents a 30 day challenge with meal plans, recipes, shopping guide, what to eat list and training plans for 5K, 10K, half marathon and marathon.

The premise of the book according to Dr. Lerner is "No mater where you are in your health today, you can be made new (or newer) in as little as 6 weeks."

As an example here are his 7 Basic Rules of Nutrition"

1. Eliminate soft drinks, sugar sweetened beverages and all non fresh fruit juices.
2. Eat fruit in the morning and load up on vegetables the rest of the day.
3. Switch to good fats (coconut oil, butter, olive oil)  Add chia seeds, flax seeds and safe fish.
4. Dump candy and sugar filled desserts. Use fruit, sugar and grain free desserts.
5. Eat organic meats and dairy as much as possible. Reduce intake of commercial animal products.
6. Eliminate wheat, rye, barley and baked goods
7. No fried foods

I am currently a patient of a Milwaukee Maximized Living chiropractor. My sister-in-law has been a patient in Dallas for 4 years.  The doctors really believe in a comprehensive approach to health.  I have been on a journey for the last couple of years to follow most of the basic nutrition guidelines.  I am not all the way there yet. The recipes in the book are really helpful in my journey. I typically pick at least one each week and publish it in this blog every weekend.

Dr. Lerner and others like Dr. Axe contend many many chronic conditions are the result of inflammation in the body caused by typical American diets. So they suggest following their advanced plan if you have pain or other chronic issues. For those that are healthy and are athletes they suggest the core plan that allows some multi-grains.

The book is based on Biblical principles and quotes scripture often. So if that is offensive this program will not be a good fit.

In addition to Genesis Factor, Lerner has authored several New York Times bestsellers including Body by God, Maximized Metabolix, The Cancer Killers and One Minute Wellness.

His mission has been to change the way people view and manage their health. He also has an exercise video T3 Max.  The weight training segments are 15-20 minutes of burst training designed to increase metabolism.  They also have an online version that costs $10 for access to the  burst training, 40/20 and Tabata training as well.

**********************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Flannel 5K Race, Ups and Downs

"Success is peace of mind, knowing you have done the best you can." -John Wooden

I have never been a morning person.  It is always hard from me to get out of bed especially on race morning when it is 30F.

I really did not want to get out of my warm bed on Saturday.  I know the course was going to be icy since we had gotten freezing rain several times during the week. There were mini skating rinks everywhere because the rain became standing water that froze.

The race was at Naga-waukee Park in Hartland. The parks sits between Nagawicka and Pewaukee lakes.  I am sure it is beautiful in the summer.

The race instructions said there would be a $5 parking fee and that was almost the deal breaker. I had $10 in my wallet. I am unemployed and with no steady income, every penny counts.

This race is part of a series so I talked myself into going to get series points for the race. 
I was feeling tired, but the pre-race participant list showed only four women in my age group.

The facilities for this run were pretty spartan.  Packet-pickup was in a outdoor pavilion encased in plastic sheeting. There were no bathrooms open.  I cannot imagine how cold the seats must have been in the porta-potties.

I huddled by a heater to stay warm and chatted with a few runners.  I went out and warmed up to check out the course. Salt was being put down along the course and the distance had been shortened due to ice.  They never did give the exact distance of the race.  It was gray and windy. I debated how many layers to wear.

As I lined up at the back of the pack for the race, I decided I would use the race as a tempo run. I would go out pretty easy for the first 3/4 of a mile and then push the pace for the rest of the race.

That was going well when I spotted what looked like a women in my age group.  I tried to catch her but she seemed just a bit faster. I told myself to let her go. I know I needed to beat one women to medal.

The course started to get hilly.  This same women started walking up the hills. Lots of runners struggle on the hills. What you tell yourself as a runner has been shown to affect performance. So if you tell yourself how much you hate hills or how hard they are, it actually affects physical performance.  So when I run hills I just keeping saying "mountain goat"  I tell myself I love hills and I am strong. I have really grown to love hills and practice on them often.

So we each hill I gained on my rival.  I passed her on one and sped down the other side. Now I had an advantage.  We were nearing the end of the race and I pushed even harder because I thought I could hear her gaining.

I crossed the finish line in 26:34, just 16 seconds in front of this women who indeed was in my age group. She had beat me in the last race.    I was 42 seconds out of first. There turned out to be 9 women in the age group, so I felt good about my result and how I handled the race.

I am holding at 2nd for the series. I don't think there are enough races for me to catch my rival for 1st.  I missed a race and the points when I was in Miami.

My life has had it's ups and down lately. Running and racing has a comforting consistency. I am glad I signed up for the series and that I did the race. I am looking forward to the next race next month.


*******************************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Super Food Saturday-Brownie Cereal

1 1/2 cup unsweetened grated coconut
1/3 cup unsweetened coconut milk
1/4 cup cocoa powder
1 teaspoon Stevia
1 teaspoon chocolate extract

Pre-heat oven to 350 F.  Line a cookie sheet with parchment paper.  Mix together all of the ingredients.  Spread a thin layer onto the parchment paper lined cookie sheet.  Bake for 20 to 25 minutes, stirring every 5 minutes to keep from burning.  Turn off oven and let cereal sit in the oven until cool to dry out the mixture. Store in an airtight container in the refrigerator.  Serve with almond or coconut milk.


*************************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Fair Friday- Natural Blush

This week I am featuring another natural beauty product. I adapted this recipe from the Dr. Axe site. It only takes about five minutes to put together.

2 tablespoons beet powder ground very fine
1 tablespoon arrowroot powder
pinch of ground cinnamon or ginger for a lighter color
3 drops lavender essential oil
3 drops rose hip oil (optional)
2 pinches of white pearlized mica powder

Mix all of the dry ingredients in a small bowl. Be sure to break up any small lumps.  Add the essential oils and mix well. Store in a tight fitting container with a lid.
Use a blush brush to apply.

*********************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Champsionship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 210 members in 38 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Soup Sunday-French Onion Soup

French Onion Soup

2 cups thinly sliced yellow onions
2 tablespoons butter
4 cups beef bone broth
2 tablespoons brandy
1 teaspoon Worcestershire sauce
4 slices whole grain French bread, toasted
1 cup Swiss cheese
Salt and pepper to taste

Melt the butter in a Dutch oven over medium heat.  Add the onions and cook covered for 8 to 10 minutes. Stir occasionally to keep from burning.  Add the broth, brandy, and Worcestershire sauce.  Add salt and pepper to taste.

Divide the soup into 4 oven proof bowls.  Top each with a toast slice and a 1/4 cup of the cheese.
Broil until the cheese is brown and bubbly.

Serves 4

*************************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Superfood Saturday Low Carb Avocado Crisps

Today's recipe is one I adapted from the Dr. Axe web site. I added a lot more spice these to make them a little more interesting.

Low Carb Avocado Crisps

2 ripe Hass avocados
1/2 teapoons sea salt
1 1/2 cup parmesan cheese finely grated
2 teaspoons red pepper flakes
1 teaspoon minced garlic
1 teaspoon crushed black pepper
2 teaspoons lime juice

Preheat oven to 300 F. Line a pan with parchment paper
Mash the avocado's, then add the rest of the ingredients.

Place teaspoon size dollops onto the baking tray.  Flatten into thin disks.

Bake for 15 to 20 minutes. The crisps should turn a golden color but not too brown.  Remove from the oven and allow them to cool and crisp up.

Store in an airtight container in the refrigerator.

***********************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Fair Friday- Epsom Salts Cosmetic

Epsom salts are inexpensive and have a variety of uses for health and personal grooming.  They are a mineral compound made up of magnesium and sulfate  I got several great ideas for using them from an on-line article by Health and Wellness titled " 17 Amazing Uses for Epsom Salt...Some You Won't Believe".

The article discussed Epsom salts help reduce inflammation, alleviate hardening of the arteries and improve function to muscles and nerves. Over 325 enzymes in the body are regulated by magnesium, one of the key components of Epsom salts.

Sulfates in Epsom salts improve the rate at which nutrients are absorbed and help to flush out toxins.

Here a few options for beauty:

• Exfoliate Skin- Use a handful of Epsom salts all over the body in the shower or your bath. This helps to exfoliate skin and unclog pores.
• Hand Wash- Mix 1/2 cup carrier oi such as almond or grape seed oil with 1/2 cup water. Add 1/2 cup Epsom salts and a few drops of essential oil.
• Insect Bites- Mix two tablespoons of salt with one cup of warm water. Soak a clean cloth in the mixture and hold on the affected area to reduce pain, burning and itching.
• Face Cleaner- Use a teaspoon of Epsom salts and mix with a little water. Scrub your face and rinse clean. This exfoliates, rejuvenates and helps to remove blackheads and prevent acne.
• Soften Hands- Add 1/4 cup of Epsom salts to a large bowl. Soak hands for 5 to 10 minutes.  This will help to remove rough skin, sooth joints and remove dirt from under finger nails. It may also remove or partially remove nail polish, so take care if you want to preserve a manicure.
• Lip Balm- Mix equal parts of Epsom salts and organic coconut oil. Apply to lips to exfoliate and moisturize.

I hope you will give some of these a try. It is easy to get Epsom salts.  They are stocked in grocery stores and pharmacies. You can also order on Amazon.  I get mine there because I can order larger sizes than my local stores carry.

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015 and 2016

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 183 members in 32 states. We also have members in Australia, England,Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

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Cullen 8 K Run, Slip and Slide

"Motivation is what gets you started.  Habit is what keeps you going."- Jim Ryun

The Steve Cullen 8 K is a named after a local news reporter that dies in his early 40's from heart disease.  The race is a fund raiser for heart research and the 2nd in my local running clubs championship series.

The race was scheduled for Saturday morning February 10th.  Running a race on a weekend is pretty routine and usually does not require much thought. However when I woke up on Saturday it was 6 degrees.

I did not want to even get out of bed, but there were series points on the line. On a really cold day lots of runners will decide to stay how. I used that fact to motivate myself.   Last year I built up a lead because my competition did not show up for some very cold early races.

We also got 6 inches of fresh snow the night before. The course is near Hansen golf course on city streets. The course has rolling hills with one really big one right at the finish. I knew the course would be slippery.

I had to also get the layers right, enough to be warm but not too many so that I would sweat and then be cold.

I did a base layer top and bottom, wool socks, hat, thermal gloves, smart wool pullover and a fleece lined jacket.

Everyone at the race seemed to be dressed about the same.
With the cold and slipper conditions I decided to take it easy.  At race time it was sunny with little wind. It really was a beautiful day.

The race was pretty routine.  I saw a couple of women from my age group. That always motivates me to pick up my pace. The course was slippery and I shuffled and slide my feet to keep my footing.

I felt a little tired the whole time.  I have been hitting the weight training pretty hard, so it may be a bit before I bounce back. My times in cold weather are always slow. I finished in 54:45 in 8th place.

I took 2nd in my age group for the club championship. The first place women is much faster.  I think she was three minutes ahead of me.  Catching her will have to be my motivation. I have some work to do.

**************************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing, CMT disease, CMT and exercise, exercise and CMT, CMT, athlete and CMT.Team CMT, CMT athlete, athlete and CMT, bike4CMT, walk4CMT,  CMTA, HNF, Tri4CMT, Walk4CMT, MDA

Beef Soup with Quinoa

6 cups beef bone broth
1 bay leaf
2 cups beef pieces

1 cup  frozen whole kernel corn

1 ½ cups frozen mixed vegetables

1 ½ cups frozen green beans

1 cup ground zucchini

Salt and pepper to taste

½ cup quinoa

Put the beef broth and bay leaf  into a stock pot.  Bring to a boil, then reduce to a simmer.  Add the beef and vegetables.  Cook for 5 minutes.  Add the quinoa.  Cook for 20 minutes until the quinoa is done. Salt and pepper to taste. Remove the bay leaf.

Serves 8

**********************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship and at the Aqua bike National Championship in 2016. She represented Team USA at the Aquathon ITU World Championship in Chicago in 2015 and at the World championship in Cozumel in 2016.  

 In 2014 she represented the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She has won state championships in cycling and triathlon as a senior Olympian. In 2017 she placed 2^nd in her age group at the Winter Triathlon National Championship, earning a spot on Team USA for the World Championship.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 213 members in 39 states. We also have members in Australia, England, Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France, Poland, Iran, Norway and Sweden. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Follow CMT Author Chris Steinke
https://cmtandmesite.wordpress.com/2017/01/30/what-is-charcot-marie-tooth-disease/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

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Fair Friday Epsom Salts for Your Health

Epsom salts are inexpensive and have a variety of uses for health and personal grooming.  They are a mineral compound made up of magnesium and sulfate  I got several great ideas for using them from an on-line article by Health and Wellness titled " 17 Amazing Uses for Epsom Salt...Some You Won't Believe".

The article discussed Epsom salts help reduce inflammation, alleviate hardening of the arteries and improve function to muscles and nerves. Over 325 enzymes in the body are regulated by magnesium, one of the key components of Epsom salts.

Sulfates in Epsom salts improve the rate at which nutrients are absorbed and help to flush out toxins.

Here a few option for your health:

• Sleep Aid- Take an Epsom salt bath as describe in the sore muscles use to promote better sleep.
• Sore Muscles- Put Epsom salts to sooth sore muscles. Add 1 cup of the salts to a warm bath.  Adding essential oils like peppermint, wintergreen and eucalyptus can help with soreness. If you want to relax, also add a few drops of lavender essential oil. Soak for 10 to 15 minutes for best results.
• Constipation- Mix 2 teaspoons of Epsom salt in a glass of water or juice. Drink the entire glass for best results.
• Toxins and Swelling- Soak in a warm bath made with 1 to 2 cups of Epsom salts to help draw out toxins and reduce swelling. Soak for 10 to 15 minutes.
• Treat Sunburn- Mix 1 cup of Epsom salts in cool water. Soak for 10 to 15 minutes to soothe irritated skin.

I hope you will give some of these a try. Epsom salts are easy to get at your local grocery store or pharmacy. I order mine in bulk from Amazon.com

*****************************

Chris Wodke

Founder & Manager Team CMT

www.run4cmt.com

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  In 2012 she finished 2nd at Boston in the Mobility Impaired Division. She was on the course in 2013 when the bombs exploded.

She has appeared three times at the Paratriathlon National Triathlon Sprint Championship. She was the 2012 and 2014 National Champion Paratriathlon Open Division Champion.

In 2014 she was the PC Open Champion at the Duathlon National Championship. She has qualified to represent Team USA at the Aquathon ITU World Championship in Chicago in 2015 and 2016

 In 2014 she represented  the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She travels around the country raising awareness of CMT.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

http://www.henschelhausbooks.com/catalog/memoir-biography/215-running-for-my-life-winning-for-cmt-9781595982827.html

You may visit her author page at:
http://www.amazon.com/Christine-Wodke/e/B00IJ02HX6

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 183 members in 32 states. We also have members in Australia, England,Scotland, Canada, Vietnam, Turkey, Finland, Scotland, France and Iran. If you wish to join us visit our web site; www.run4cmt.com or www.hnf-cure.org

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link

Follow CMT affected Paratriathlete Timmy Dixon
http://cmtamputee.wordpress.com/

Keywords: Running, Running and CMT, triathlon, triathlon and CMT, athlete and CMT, cycling and CMT, paratriathlon, challenged athlete, Team CMT, Running for My Life-Winning for CMT. Hereditary Neuropathy, Charcot-Marie-Tooth.

CMT and running, CMT and triathlon, CMT and athlete, Charcot-Marie-Tooth and running, Charcot-Marie-Tooth and triathlon, Team USA and Team CMT, Running for my life-Winning for CMT, CMT athlete, athlete and CMT, triathlete and CMT, Boston Marathon Bombing

hlete and CMT, Boston