fruit salad and summertime

For the last week or so here in New England we have had some warm and humid days , reminding me abit of Houston , New Orleans and even the Quad Cities , a trick I learned in the midwest when the temp got up around 100 by 11 am and the humidty numbers matched the temperature numbers was fruit salads , grab the largest bowl you have , start with several cans of unsweetened peach's and pears , then add fresh pineapple , strawberry's , bluberries, grapes , bannanas , its quite refreashing the first day , however wait till the second day when all those fruits have had time to mingle about , a bowl of fruit salad with a side dish of low fat cottage cheese or yogurt , takes the edge off the day , provideing a nice , lkight , cooling meal.

The 5 agreements by don Miguel Ruiz provide some powerfull little reminders , the first two are my thoughts for the day:

1/ If you are impecable with your word

2/ If you don't take anything personal

For the last week my personal strength training routine has been a pretty straitforward deal:

* Front Squat's with a 2 second pause 1/.2 way up

* Hamstring rollouts on the swiss ball

* Body weight pull up's with mixed grips

* Body weight dips

* 1 arm bent row with dumbell

* Flat bench

* concentration curl with dumbbell over swiss ball

* ab work has been twister on the swiss ball followed by jack knife's

my warm up consists of a shoulder rehab , 20 , round kicks , ax , side , back , spining back , front kicks with hand combinations.

Martial Arts workouts have been Kenpo forms & techniques , often with Silat entries along with Systema movement