Retooled headband/earwarmer - free pattern, too.

Well, I finished my reworked headband/earwarmer for running, and as Goldilocks said, it’s just right. (And on the second try, not third!) This one is good and snug, even along the bottom across the back, it stays put, and the ponytail hole is the perfect size (though if you have tons and tons of hair, you might need a larger hole).

Here’s the front:

And here’s the back:

OK, maybe it’s on the verge of dorky from this angle… BUT IT WORKS.

• Pattern: Fitness Headband/Earwarmer with Ponytail Hole (my own! download pattern PDF here, or on Ravelry)
• Needles: US 1.5 (2.5mm), 40″ circular (used magic loop technique)
• Yarn: Zitron Trekking Hand Art, 511 Trinidad colorway
• Notes: 2×2 ribbing, ponytail hole in back, short row shaping to create ear/neck flap
• Started 10/27/09, finished 10/30/09
• Link to my Ravelry project page (login required)

Now I just have to make a second pair of fingerless gloves so I have a spare set (and I have just enough yarn left).

Lotsa Questions!

Q: I’m trying to eat right, and I read labels when I shop, but I’m pretty confused about the difference between refined and unrefined carbohydrates and how they affect my health and weight. From what I can tell, bread, rice, and pasta are all bad. Is that true? If so, I’m in deep trouble.

A: Click here!

Q: I’ve heard that vitamin A acetate can deplete minerals in bones. I take a multivitamin that contains vitamin A acetate — am I at risk for osteoporosis?

A: Click here!

Q: How do I work around my injury?

A: Click here!

 

About gym contracts...

The TV show Fair Go has just done a story today on breaking a gym contract (read my recent post on gym contracts). 

It’s really quite sad - World of Fitness gym wouldn’t let a woman who was awaiting a kidney transplant (and had to leave the area to be near her hospital) out of her contract.  The manager came off like a right idiot – and ironically his last name is Rood. 

I heart my gym, but gyms can often be really awful.

Forget Your Morning Coffee—Get an Energy Boost With Dolphin Pose

By Sara Ivanhoe

One of my favorite fall rituals is watching squirrels running around the local park, gathering nuts and preparing for the long winter months to come. While we’re not hoarding cans in our basement, we prepare for the long winter too. Aside from getting a flu shot and stocking up on vitamin c, yoga inversions can help store our energy for the chilly months ahead.

If you’ve avoided inversions because they put so much pressure on your neck, Dolphin Pose is a great way to get all the benefits—like increased blood flow to the head and lymph nodes—without any of the risks. Plus this posture doesn’t put any strain on your wrists, so it’s ideal for people suffering from Carpel Tunnel Syndrome or general wrist pain.

Begin on your hands and knees. Place your elbows directly under your shoulders, and put your forearms on the floor. Interlace your fingers and press your forearms and hands into the floor firmly. Curl your toes under and press your hips up and back the way you would for Downward Dog. (Dolphin pose is essentially Downward Dog, but the weight remains on your forearms instead of your wrists). Attempt to press your heels down and your thighs back.

The most important thing is to get a straight line between the top of your head and the base of your spine, so feel free to walk your feet back and bend your knees. Lastly, touch your heels to the floor. Lengthen your spine and keep your head off the floor but your neck relaxed. This should open your shoulders, create upper body strength and allow blood to flow to your head. Hold Dolphin for 10-15 breaths. Repeat up to 3 times.

Practice Dolphin daily if you’d like, but beware—it’s a super-invigorating pose, so avoid doing it after 8 p.m. if you have trouble sleeping.

Previous posts by Sara Ivanhoe:

Eliminate Pesky Back Flab With Reverse Plank Improve Your Total Body Strength With Wheel Pose Get a Flat, Toned Tummy With the Yoga Bicycle

More Than A Run. By Dan & Jennifer Polimino.

It was a recent beautiful fall afternoon, about 72 degrees with a slight breeze, bright sunshine and the leaves of the trees were brilliant yellows, oranges and reds. We were on a backcountry trail made for running and biking. Surrounding us were wide open fields where horses were grazing, and as the sun went down we could see the snow-capped peaks of the Rocky Mountains. We agreed to meet at the entrance of the trail around 6:00 p.m. for an evening run together. What unfolded next clearly illustrates a guiding principle we use in our work. We call it the “power of two.”

As we ran we started talking about our future. We had both been under a lot of stress and were concerned about where our lives are headed. The problem was each of us had our own ideas about what to do, but we hadn’t taken the time to share them with each other. I (Dan) had been thinking for several weeks about possible scenarios for how we could achieve our goals, and I thought this would be a good opportunity to share them with Jennifer. So for the next 45 minutes we ran and talked and talked and ran. As we were nearing the finish of our run Jennifer said, “I’m so glad we talked about these issues because now I feel like we have a plan. It really puts my mind at ease!” It was then I realized that this late fall evening run was so much more.

It was an opportunity to connect and communicate. It was a chance to soak up nature and appreciate the beautiful surroundings in which we live. It was exercise for our bodies, but it was also a time for us to plan common goals.

We believe you were not meant to go through this life alone. That’s why in our book, The Great Shape-Up Program, we talk about the importance of pursuing fitness with a partner. It is our sincere desire that you will discover, as we have, the power of two.

Book Dan Polimino to speak at your next meeting or event today. For program information contact us at info@BookDan.com, visit www.BookDan.com or call 303-683-4795.

BikeHugger: Bicycle Diaries Excerpts

The great folks over at BikeHugger.com have posted two excerpts from David Bryne’s new book Bicycle Diaries (review).  I’ve posted the links below and hope you enjoy the read.

Excerpt one: intro

Excerpt two: New York

Here’s a bit from New York:

New York

I ride my bike almost every day here in New York. It’s getting safer to do so, but I do have to be fairly alert when riding on the streets as opposed to riding on the Hudson River bike path or similar protected lanes. The city has added a lot of bike lanes in recent years, and they claim they now have more than any other city in the United States. But sadly most of them are not safe enough that one can truly relax, as is possible on the almost completed path along the Hudson or on many European bike lanes. That’s changing, bit by bit. As new lanes are added some of them are more secure, placed between the sidewalk and parked cars or protected by a concrete barrier.

Between 2007 and 2008 bike traffic in New York increased 35 percent. Hard to tell if the cart is leading the horse here— whether more lanes have inspired more bicycle usage or the other way around. I happily suspect that for the moment at least, both the Department of Transportation and New York City cyclists are on the same page. As more young creative types find themselves living in Brooklyn they bike over the bridges in increasing numbers. Manhattan Bridge bike traffic just about quadrupled last year (2008) and the bike traffi c on the Williamsburg Bridge tripled. And those numbers will keep increasing as the city continues to make improvements to bike lanes and adds bike racks and other amenities. In this area the city is, to some extent, anticipating what will happen in the near future—a lot more people will use bikes for getting to work or for fun.

When you can’t ride, read!

- Salty Dog

PUSH UPS AND DEADLIFTS-a great way to go through life

Ray Salomone, Personal Trainer and Wellness Activist

 I was on a national radio show recently when the host asked me what my favorite exercise was.

 I am known as the Push Up Warrior and of course I love push ups. They’re a great upper body and core move. They challenge your strength, stamina and discipline. They’re free to do and require no equipment. And I’m a confirmed push up junkie and I do 100 push ups before I leave for work at 4am. On most days I do upwards of 300 push ups throughout the course of the day.

 But I am also addicted to deadlifts. As efficient as push ups are, deadlifts are just as productive and challenging for the legs and core. On Monday mornings I do a three set rotation of a deadlift, bicep curl and shoulder press combo. I do reps to 30. This takes about four minute’s total time, after which I often feel as if my heart will bust through my sternum.

 On T,W,TH and F, I do one set of thirty reps with a 50lb dumbbell in each hand. My legs have never been stronger or more responsive and as I inch closer to fifty years old, I’m starting to think a lot less about how defined my arms are and more about how important leg strength, balance and dexterity is to a long and active life.

 So what’s my favorite exercise? I love them both and I don’t want to live without either one of them. Sort of like Sophia Loren and Raquel Welch.

 Push Ups and Deadlifts are a great way to go through life.

 

 Ray Salomone   Personal Trainer and Wellness Activist

www.GrecoRomanWellness.com

Blog: www.GrecoRomanWellness.wordpress.com

The Most Provocative Wellness Blog on the Planet

 Eat Fresh, Whole Foods. Exercise Intensely

PLAY ROUGH AND LIVE LIKE YOU MEAN IT!!!

 

Contact Me Directly at: Ray@GrecoRomanWellness.com

 

Coming Soon to bookstores:

The Greco Roman Road to Wellness

by Ray Salomone and Dr. Katina Ioannidis

Amazon link:

http://www.amazon.com/Greco-Roman-Road-Wellness-Old-World-Times/dp/0982139209/ref=sr_1_1?ie=UTF8&s=books&qid=1243604904&sr=8-1

10 Great trampoline workouts

cage trampoline

Exercise should be a vital part of everyone’s daily routine. Unfortunately, this is often not the case. In some instances, traditional exercise is too hard on the joints. Others find grueling, repetitive exercises uninspired, therefore hard to keep doing on a daily basis. So, finding an exercise that is both fun and beneficial to great health is the key to long term success.

A trampoline provides exercisers with both. While some initial reaction may be focused on its adolescent appeal, the reality is much different. The trampoline is actually a very easy and fun way to increase blood flow, work on cardio and up the body’s core strength. A trampoline workout is more than simply jumping up and down. There are a plethora of trampoline moves to keep the workout fun and diverse.

1. Contact bounce. Your feet should be about shoulder width apart. Bend at your knees slightly and put your hands above your hips at your waist. Create a bouncing movement with your body, but do not allow your feet to leave the mat. This motion should be repeated at least times to allow your body to become at ease using this apparatus.
2. Tap the foot. Place your feet shoulder width apart, bend at the knees and put your hands at your waist. Shift your body weight to the right side and tap your left foot. Repeat, but now shift your weight to the left side and tap your right foot. Repeat the move until both feet have been tapped ten times and you have worked into a steady bounce.
3. Side to Side. Place your feet side by side. Start the move by bouncing while leaning slightly to one side. Repeat bounce but lean in the opposite direction. Continue bouncing and alternating your right and left, ten times each. You should work into a steady bounce.
4. Curl Your Hamstrings. Begin bouncing and then shift your weight to the right. Bring your left foot up to your buttocks as you bounce. Repeat, but this time shift to the left and bring up your right foot. Repeat ten times working into a steady bounce.
5. In Place Jog and Bounce. Start this exercise by lightly jogging in place. Continue this movement for ten seconds. After the ten second count, transform your jog into a bounce. Bounce twice on each leg before switching legs. Repeat ten times on both legs.
6. The Big Bounce. Start this exercise by lightly bouncing. Continue until you are bouncing high enough to leave the trampoline. Keep going until you are worked up to a steady bounce. This should be repeated for ten times.
7. Raise the Knees. Start up by bouncing. Raise one knee equal to your waistline. Repeat ten times with each knee. To end, slow down to a steady bounce.
8. Jumping Jacks. Start up by bouncing. Transition into jumping jacks. Repeat ten times. To end, slow down to a steady bounce.
9. Row. Start up by bouncing. Alternately raise a knee to your waistline. Complete an upright row using your arms. Continue until you have worked each knee ten times. To end, slow down to a steady bounce.
10. Twist N Bounce. Start up by bouncing. While doing so, put your feet together. At the same time, twist your body back and forth. Repeat ten times. To end, slow down to a steady bounce.

Trick to help your skills based sport/event

My friend Karen is a very good swimmer and she train 5-6 days a week.  In an event like swimming, you need both very good conditioning (so you don’t run out of puff and sink) and very good technique (so you don’t waste energy as you go through the water).

We were looking at Karens current training timetable and she cycles through “hard” and “easy” days each week.  What this meant was, she would crank it up to 11 and go all out on her “hard” days, but simply ease back and go through the motions on her “easy” days.

This kind of thing is ok for getting your body in the right condition, but doesn’t really do anything to improve your technique.  You can’t improve your technique if you are concentrating solely on going fast…and you can’t improve your technique if you are “going through the motions” and disengaging your brain.

So we simply changed the names of her workouts…nothing else has changed…just the names.  They are now “intensity” days and “technique” days.

• Intensity Days - the priority is working at a high enough intensity to improve her conditioning.  Don’t worry too much if the technique is a bit raggedy…just work the body hard enough to get a training response.
• Technique Days - the priority is getting her form perfect.  Don’t worry that she is not so fast today (she is supposed to be taking it easy today anyway), just make sure the form is spot on.

This way every training session has a goal to aim for and has a purpose.  There is never any “going through the motions”, and you don’t run the risk of burning yourself out by over training.

Even though only the names have changed, psychologically speaking, this makes a hell of a difference!

The same idea can be applied to any event.  We get better by working hard and getting fitter…and by moving better and more efficiently.

So instead of having “rest” or “easy” days…have “technique” days.  It keeps us moving and avoids us just filling time with “stuff”.

Joey L. Dowdy's "Dust Off Those Shoes & Dance!"

The holidays are almost upon us and with a storm of Television Dance shows rocking the airways you don’t want to be stuck with the same old moves for this year’s holiday festivities. Now is the time to get started. It’s time to Dust Off Those Dancing Shoe and Get A New Groove.” Who knows? Maybe dance beneficial effects will even help you shed a few pounds before the New Year arrives.”

Why Dance? It’s Freedom, Festive & Fun! And it has so many great benefits. Hate to exercise? Well, once you get carried away by ballet or mesmerized by the meringue, you won’t even notice you’re doing the equivalent of running a ten minute mile. Here How, Four Dance Styles Shape Up!

1. Afro-Latino (Caribbean) It consist of movements with lots crouching, bending of the knees, requires a loose head, arching of the back, and gathering undulating arms movements, often done to live drumming.
Calories Burned Per HR. 512

Great For Toning
It works the thighs (all that squatting), arms, butt, and legs.

Soul Boost
You’ll let go of inhibitions and feel a communal connection with your authentic self, and the entire group.

Caveat ( Be Warned)The aerobic intensity might be discouraging at first, but hang in there you’ll be hooked!

2. Ballet
Is a precise, structured
series of turned-out knee bends (plies), leg and arm extensions, fast foot work, jumps and leaps that emphasize an erect body and flexible straight.

Calories Burned Per HR.
        376

Great For Toning
It’s great for the upper torso, calves, thighs, and butt thanks to all the lifting and turned-out leg positions. They
become beautiful sculpted.

Soul Boost
You’ll find yourself standing, sitting and moving with better poster and more grace as your body memorizes the movement.

Caveat ( Be Warned)
There’s no swiveling of the hips or shoulders, so if you’re looking to get down, this may not be your better choice.

3. Hip –Hop
Hip hop provides street wise moves to a funky, syncopated beat, involving isolated upper body and hand moves, punches, kicks, shoulders, rib, and hip gyrations linked together.

Calories Burned Per HR.
445

Great For Toning
The thigh, hips, and butts.

Soul Boost
You’ll leave class feeling energized, powerful, with a new strut in your walk.

Caveat ( Be Warned) Its fast moves and counter-intuitive beats can take a while to pick up. But you’ll feel proud when you do.

4. Latin
A variety of dances including the meringue, salsa, tango, and mambo, with lots of complex footwork and hip rotations, usually done with a partner, but some gyms & dance centers offer latin inspired solo workouts.

Calories Burned Per HR.

353

Great For Toning
The thighs, upper back, and shoulders, butt, hips.

Soul Boost
You can’t help but tap into your steamy sexy and passion side- It’s Hot, Hot, & Hot!

Caveat ( Be Warned) With a partner, its hip-to hip intimacy and if you’re bashful this just might be a good way to open up.

Now is time, “Dust Off Those Shoes & Dance!

www.youtube.com/worlddancegroove1

What If Your Pancreas Took The Month Off? By Dan & Jennifer Polimino.

It’s that time of year when we hear, “You know things are so crazy around the holidays. I think I should take the month off from my fitness plan.” We usually ask these well-meaning souls if they think the holidays will come every year. And they say, “Well of course they come every year!” Then we say, “Oh, so every holiday season you’re going to stop taking care of yourself, pack on a few pounds and start all over in January?” Silence usually ensues.

You see, taking good care of your body is a full-time job. You need to exercise and eat right when your kid’s schedule is crazy. You need to take care of your health when in-laws visit, when job pressures are demanding, and yes, even when the holidays roll around. Why take a month off from giving your body what it needs to stay healthy?

What if your pancreas said to you, “Hey, Christmas is right around the corner and I know you’re going to be eating a lot of cookies and brownies, but I don’t feel like working overtime to crank out enough insulin to keep your blood sugar under control. I think I’ll just take the month off.”

How would you feel if your pancreas took the month off? Even though this little scenario may sound hokey, hopefully you get the point. Too many people find themselves in doctors’ offices because major organs or systems no longer work correctly. They may have taken time off or just quit altogether.

Yet people are shocked. How did this happen? Abuse your body long enough with a sedentary lifestyle, poor eating habits, too many long work days and an extra helping of stress, and eventually your body will betray you. The next time you’re thinking about taking an entire month off from the exercise and proper nutrition your body needs and deserves ask yourself, “How would my pancreas feel about that?”

Book Dan Polimino to speak at your next meeting or event today. For program information contact us at info@BookDan.com, visit www.BookDan.com or call 303-683-4795.

Trim your Core!!! SIX-Pack ABS

When trying to get 6 pack abs alot of people tend to focus on just doing sit-ups and crunches with little or no variety to their workout routine.  After a period of time they become confused and frustrated when no signs of improvement is visibly shown.  The problem with this method is that your body becomes accustomed to this routine and even though your abs become hard, the layer of fat on top of it stops burning off.  To solve this simply add Core workouts along with your regular cardio/nutrition routine which will strengthen and shred your abs to a nice lean SIX PACK (or at least a flat stomach to show off).  Core exercises are beneficial for various reasons such as all workouts perform first generates energy from your core.    These exercises improve posture, provide better stability, and reduces the risk of lower back pain/injury.  Here are a couple of videos from youtube that i find VERY helpful!!

Perform The Perfect Push-Up

You may not be in the military, and you are probably not entering a push-up contest. But the push-up is a great body weight resistance exercise to practice and perfect; in this post, we will discuss the keys to performing a mechanically proper push-up, and include a link to a video explanation below from a Master Fitness Trainer with the United States Army.

The Perfect Push-Up
1. Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together and parallel to each other.

2. Look forward, rather than down at the floor. The first contact you make with the floor with any part of the face should be your chin, not your nose.

3. Keep your legs straight and your toes tucked under your feet.

4. Straighten your arms as you use them to push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Do not bend or arch your upper or lower back as you push up.

5. Exhale as your arms straighten out.

6. Pause for a moment at the top of the exercise. Be wary of not locking out your elbows at the top of the exercise; your elbows should be nearly, but not fully, locked out.

7. Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and feet together.

8. Lower body until chest brushes against the floor; do not rest your body weight on the floor. Instead, think about your elbows breaking the plane of your rib cage, and your core finishing up below your elbows. Try not to bend your back. Keep your knees off the floor, and inhale as you bend your arms.

9. Pause for a moment. Begin straightening your arms for a second push-up. Exhale as you raise your body, completing the repetition and beginning the second push-up.

SSG Ken Weichert, Master Fitness Trainer with the United States Army, perfectly describes all the necessary keys to focus on when performing a proper push-up in this short clip.

Applying Scaling to Nutrition

So one of the greatest things about Crossfit in my mind is that it is for EVERYONE. I mean we can take your top notch athlete and your grandmother and have them work out together. I think that in itself is awesome. You are building a community while you work out. This is something that Crossfit has always ingrained in my head anyway. So why not take the same principle of scaling and apply it to nutrition.

Here’s what I mean. When you have a new member come in the door to join the box do you throw them headfirst into a WOD like Cindy or Angie? No…of course not. Their reaction would be to probably never come back. So when you say to someone whose diet currently consists of carbs and low fat that they have to Zone or Paleo imagine the reaction! You are saying here’s what you are eating now:

Breakfast – special K Cereal with skim milk and a banana, turkey sandwhich for lunch, spaghetti and meatballs for dinner.

and this is what I want you to eat:

Breakfast – eggs & veggies cooked in olive oil, lunch – 4.5 oz deli meat, 1 apple and 6 almonds, dinner 3 oz chicken, large salad with olive oil and balsamic vinegar.

(now this is just an example) but can you see the shock someone goes through. I think that a better approach is to slightly change things. Yes, it would probably be best if they could go to eating clean 100% of the time right off the bat but for many people lifestyle changes take some time to acclimate to. So why not try changing just a few things at first. Say, let’s add protein to each meal and let’s cut out breads and pasta for a week. Then the next week tackle something different.

Just a thought but it would seem it would make it slightly less dramatic. What do you think?

Virgin Active cerca personale: chi e dove

Ogni tanto qui sul blog o su Facebook mi scrivono ragazze e ragazzi che vogliono lavorare in Virgin Active. Io tutto quel che posso fare è indicargli di volta in volta chi la mia azienda sta cercando e poi fargli un grande in bocca al lupo di simpatia!

Da questa settimana le posizioni aperte si trovano anche su Facebook, qui. Eccole:

Questa settimana cerchiamo:

• CONSULENTI ALLE VENDITE a Brescia Studios
• ESTETISTE a Milano Maciachini, Milano Corsico, Milano Bicocca, Bologna , Roma Eur, Brescia Freccia Rossa
• ASSISTENTE BAGNANTI a Milano Corsico, Milano Maciachini, Prato
• ADDETTO ALLA MANUTENZIONE a Milano Corso Como, Prato, Firenze, Roma Eur
• RECEPTIONIST a Prato, Roma Talenti
• FITNESS MANAGER a Prato
• V-TRAINER MANAGER a Prato, Firenze , Roma Ostia
• DAY SPA MANAGER a Roma Ostia
• CONTABILE in Head Office

Se interessati, inviate il cv attraverso questa pagina del sito

When do you eat??

People used to think it was best to train on an empty stomach in order to burn more fat, but studies have shown that isn’t the best idea…. In fact, your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you’re working out.
If you don’t have any blood sugar available, your body will eat the muscles’   stored glucose, causing muscle breakdown as well as making you feel tired and sluggish during your workout.
I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and improve your muscle tone.  A good choice is yogurt and 1/3 cup oatmeal,  due to the fact the protein is slower digesting than that of eggs or meat.  After training,  (45 to 60 minutes after a workout), it is crucial to eat as well! Muscles absorb the most nutrients then and glycogen is replaced the most efficiently. You don’t have to eat a full meal.  Just make sure it contains both carbs and protein.

FYI:
1. It is very important to “graze” throughout the day.   (small meals every few hrs.)
2. Try and eat 3 sensible meals with 2 snacks.
3. Eat every 3 hours when possible
4. Eat your starchy carbs earlier in the day (i.e. oats, bread, rice etc.) saving later in the day for veggies.  Like I always say :  LEAN (protein) & GREEN (veggies) AFTER 6PM!!

Instant refreshers Stay fit

AMITA GROVER

A few healthy options that help you drink your way to good health.

 

 

With weather conditions varying so much, our bodies are constantly being tested. What makes it difficult for human bodies is the sudden drop in temperatures. This tends to cause problems like dehydration, high body temperature, energy loss, body pain and headaches. How can one remain fit without too many changes to one’s lifestyle?

Regular exercise and regulated diets is a crucial element. The latter includes a  regular fluid intake as well. This is because the human body does not store water like it does calories (as glycogen or body fat), so we need a constant supply every day. The body loses on average the equivalent of 6-12 cups of water each day. Most healthy adults need about one and a half litres to three litres a day so aim to drink at least 6 to 8 glasses of fluid daily. Apart from water, there are a few drinks that help you stay fighting fit.

Buttermilk (chaach/lassi): Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus.

Those with digestive problems are often advised to drink buttermilk rather than milk, as it is more quickly digested. Buttermilk has more lactic acid than skim milk.

One cup of buttermilk has 99 calories and 2.2 gm of fat, whereas whole milk has 157 calories and 8.9 gm of fat. It is also an excellent source of protein and calcium.

Fresh lime (nimbu paani): Low on calories and high on health count, nimbu paani is the healthiest way to quench your thirst and refresh your body. Lemon is high on vitamin C and ‘nimbu paani’ acts as a natural hydrant in these harsh weather conditions.

But make it fresh each time and avoid buying from street vendors since that can cause stomach infections.

Aam Panna: A traditional preparation of roasted or boiled raw mangoes, aam panna’ is a great digestive aid and an instant energy infuser. It also helps prevent heat strokes, dehydration and dryness of mouth and tongue in acute summer conditions. If your schedule prevents you from making aam panna at home, then try the packaged variety.

Fruit and Vegetable juices: Rich in minerals and essential micro-elements, these juices contain substantial amounts of carbohydrates, which supply energy to human body. Fruits and vegetables contain generous amounts of vitamins that regulate metabolism and help in the conversion of the fats and carbohydrates into energy. Fruit and vegetable juices are also known for their therapeutic benefits.

So, don’t let the weather bother you; get on with these instant ‘refreshers’.

The writer is a dietician.

Buenos Ocho

A few weeks back, a few of my fellow Striders and I were discussing how once you start running “the big miles” (anything over 10 miles), you never feel like you are really running if you do anything under 6 miles.  Over the past few weeks months, I’ve had some serious runner’s envy reading everyone’s tweets and FB statuses about running their long distances.

 

Even Tiffany and I were discussing how this time last year we were running 10 miles and higher, but an unfortunate mishap with my bike and an unusually long summer has really put a damper in my ability to rack up the miles this year. 

 

For my runs this week, I took Sunday and Monday off due to sore shins.  I ran Tuesday and Wednesday, but rested again on Thursday because my shins were still really sore.  Also, I had hoped to meet the Striders for their “Race to the Weekend Event” on Thursday, but I couldn’t summon the energy.  I decided to sleep in and take another day off from running to rest.  I don’t what’s the deal with me lately, but I have been so exhausted and feeling rundown.  I blame it on our prolonged summer and some viral funk going around town. 

Tuesday, 10/6

4.03 Miles

Time 40:22

Ave Pace 10:00

 

Wednesday, 10/7

40 minute tempo run (According the Hal – Week 6)

4 Miles

 Time 40:36

Ave Pace 10:09

 

But today, I made it to 8 miles and it felt good to run that distance again.  No weird pains, cramps, sore shins or angry quads.  Tiffany and I took it slow.  We even walked a bit here and there, but I didn’t care about my finish time or pace.  I just wanted to get to eight miles again and we did it.

8 Miles

Time 1:36:39

Ave Pace 12:05

Better Skin - Just Sleep!

From TheStar.com, Better Skin is Just a Sleep Away by the You Docs.

“You can look better with a good night’s rest, since Z’s help stimulate a growth hormone that boosts production of collagen and elastin to keep your skin taut. But don’t let sleep do all the work – try these tricks:

Sleep face up and let gravity exert a light stretching effect on your skin. With your face pressed to the pillow, you’ll look puffier in the morning and develop sleep lines.

Wrap your pillow. Allergy to dust mites (really, dust mite poop) is common, as are allergies to feathers and laundry soap. These cause repeated nighttime eyelid swelling. Covering your pillow with a 1-micron pillowcase (the fabric’s pores are one-thousandth of a millimetre). This should decrease the allergies and the puffy look.

Let your skin breathe to get rid of toxins from the sebaceous glands. It can’t do that covered by makeup.

Skip the nightcap. Alcohol dehydrates your skin and increases the leakiness of capillaries, so more water moves from your bloodstream into your soft tissue. With the horizontal position during sleep, the result is facial puffiness, stretched skin, and faster wrinkle formation.”

Click here!: http://www.healthzone.ca/health/newsfeatures/article/707683–better-skin-is-just-a-sleep-away

Old Friend

I spoke to my former Tae Kwon Do instructor Master Park. He was shocked to hear from me since we haven’t spoken in nearly 7 years. He asked when I was coming back to practice…. I had to tell him I was too far away to work out in his school but that I was starting Hap Ki Do. He was pleased to here I was taking on new skills. He said it would complement my TKD training.

I really miss the days of working out with him. Being a 7 time Korean National Champion her never let anyone slack off. We would workout for 2 – 3 hours a day 5 days a week then 3 – 4 hours on Saturdays. For a long time I was always in pain either from the grueling workouts or the sparring. Even on the days I would call to say I was sick he would push me to come in. He always told us “if you don’t feel good, workout harder”. The sad part is if you called then came in he seemed to work you harder than usual. Eventually I figured out not to call and just workout, it was better than the alternative.

He reminded me of some of the self defense practices we had. He said that was all Hap Ki Do but he didn’t tell us. I can’t wait to get into the things he mentioned.

He asked if I had been staying in shape at all, I had to tell him I have not, boy did that set him off. His tone really hit me hard. It’s amazing what a former teacher can do to you just by the tone used. I know I need to really hit the workouts hard, both at home and in class. I have to take it easy at first but need to push to become better fit.

Let’s see what shape I am in after 3 months. I hope I will be able to show improvement.

fiber rich foods

fiber rich foods

fiber rich foodsfiber rich foods
The easiest and most effective changes that you can make to your diet is to eat more fiber rich foods, and fewer foods rich in fat. Why boost fiber intake? There are many reasons to boost the intake of fiber while controlling fat, including increased exercise, decreased your weight and maintain a healthier lifestyle.The fact of the matter is most people consume too much of the bad stuff? things like sugar, salt and fat, and not enough of the good stuff ? like vegetables, fruits, and whole foods. This means that many people are not getting sufficient fiber in their everyday diets, and they may suffer a variety of heath effects because of it.Well, before you can eat more fiber you need to know where that fiber comes from. You should get in the habit of reading nutritional labels. This will be one way to start the high fiber count and low fat. Most packaged and processed foods in the grocery store must carry these labels, and they label such things as fiber, fat, calories and nutrient values. Getting familiar with these nutritional labels is a necessary first step to getting rid of the fat intake and increasing your fiber.Ok! Increasing fiber and decreasing fat is certainly a great goal, it is best to take things gradually until your body has time to adjust. Those accustomed to low levels of fiber often experience bloating, cramps, gas and abdominal pain when suddenly boosting the amount of fiber in their diet. However with time and increasing levels slowly you will decrease some of these side effects.Some of the foods that are highest in fiber, usually contain more than 7 grams per serving, include foods such as dried beans, legumes, dried peas, dried fruits, nuts and sunflower seeds. These foods can be great sources of fiber.Most vegetables or fruits can also be sources of fiber. Most of these foods contain from 3 to 5 grams of fiber.It is also very important to take fiber content into account as you do your grocery shopping. Reading labels and choosing high fiber foods is the best way to make a long term commitment to healthier eating and better overall health.Choosing the right cereals that are rich in fiber is a great way to increase the level of fiber intake while still getting that breakfast every morning. Most of today?s cereals that contain wheat bran and oat bran can be great sources of fiber.Lots of people have the assumption that cooking or heating up vegetables and other fiber rich foods destroys their fiber content, however this is not the true. While it is true that overcooking certain vegetables can result in some loss of nutrients, cooking has no effect whatsoever on fiber content. So enjoy what you eat, but make sure that you think first about those fiber foods and low fat meals. http://www.exercise-diet.com.
fiber rich foods

The Five Stages of Behavioral Change, Part III

“When you change your behavior, you change your performance.” – Author Unknown, from By Changing Your Thinking

C.H.A.R.G.E. #016

In last week’s C.H.A.R.G.E. we talked about the Contemplation Stage, or the “I may” stage.  This is a period of time when we are considering starting a new behavior within the next six months.  Once we progress from this stage we move into the Preparation, or “I will”, Stage.

During this preparation time our motivation increases and we begin planning to execute our new behavior within the next month.  Earlier we talked about the importance of the pros out-weighing the cons in order to sustain a behavior change.  While in the “I will” stage the pros equal the cons. We are aware of the benefits and roadblocks of the new behavior.  This is a good time to develop strong motivators (pros), test all roadblocks (cons), and create a plan to handle difficult situations.  Then set S.M.A.R.T. goals (C.H.A.R.G.E. #002), and form a social support system with family, friends, or others of like mind.

Self-efficacy plays a major factor in success from the Preparation Stage and beyond.  According to the “Circular Concept:  the more you believe you can do something, the more likely you will do it.  The more you actually do something, the more you believe that you will be able to do it again” (WellCoach Manual, 2006).  It is truly amazing how a little boost in confidence can explode into all-out-success.  The more effort given, the greater success achieved, the more enjoyable the activity, the more effort given…and so on.  Now that’s a recipe for success!

Countless times my clients have accomplished goals in one area of their fitness which then creates the confidence to venture out into other areas.  For example, one of my male personal training clients, at the age of 63, successfully attended two months of consecutive workout sessions twice a week.  With this consistency, he lost 5 lbs. and increased his strength in several different exercises.  Success in these areas catapulted him into the “I will” stage of a greater weight loss goal of 20 lbs.  Prior to his 5 lb. weight loss, he didn’t believe he was capable of such a feat.  Several months later, he reached his 20 lb. weight loss goal and increased his overall body strength.

Coaching Questions:  What areas of your wellness are in the “I will” stage?  What are some strong motivators for you to start a new healthy behavior?  Who can you connect with that will help encourage and support you in your new behavior?  What challenges do you anticipate facing with this new behavior?

*Information adapted from WellCoach Manual, 2006

Friday October 2 Workout

Gym, Training with Mike:

Training Partners:  Mike & Todd

Time: 10:30

Warm Up:

Treadmill:  4 mph, 15 minutes, 1 mile.

Chest, Shoulder & Tris, a Mike B. Production:   (reps x weight)

Bench Press:  15 x 45; 10 x 55; 10 x 55; 10 x 45

Incline Hammer Press:  12 x machine + 20 ; 10 x +30; 10 x +40; 8 x +50 ( last rep of last set with assistance from Mike)

Smith Shoulder Press: 12 x bar; 10 x bar +10; 8  bar +15

Dumbbell Flyes: 10 x 12.5; 10 x 12.5; 10 x 12.5

supersetted with:

Dumbbell Lateral Raises: 12 x 5; 12 x 5; 12 x 7.5

Tricep Rope Pulldowns: 12 x 30; 12 x 40; 12 x 40

supersetted with:

Tricep Dumbbell Kickbacks: 12 x 7.5; 12 x 7.5; 12 x 7.5

Workout Notes: As usual, this was my weakest workout this week. Right shoulder (tendinitis) bothered me right out of the chute on the bench press and I was aware of it throughout the entire workout. Also, glutes and hamstrings were tight from unilateral leg work Wednesday.  Ouch day. Massage with Josh targeting legs and glutes  helped considerably, but also pinpointed quad stress  (read: screaming pain) in my left leg – not surprising, as balancing on that leg is difficult for me. Glad it’s the weekend…. all I have is running and core work.

Notes: Slept poorly (again). Nutrition on track. Weight 104.8.

10:53 Il mio Personale Personal Trainer

Ormai sono due settimane che mi alleno con il Body Jam di Les Mills e mi sento davvero in forma! Devo ringraziare i cereali Nestlè Fitness&Chocalate perchè c’era la promozione che permetteva di scaricare questo programma di allenamento. è una cosa mostruosa, i primi 2/3 giorni sono stati massacranti, mi faceva male di tutto e alla fine non avevo più fiato, ma adesso sto migliorando parecchio, mi ripisglio dopo un bel bicchierozzo d’acqua. Se come me siete delle sfaticate croniche a cui la parola Palestra ispira un senso di ansia tale da rimandare sempre e alla fine abbandonare totalmente anche solo l’idea di fare una lezione, provatelo perchè fa davvero tanto!

Non vi spaventate perchè non è proprio così, è la versione più “soft”.

XOXO

Carrie.

This weeks fitness circuit...

This weeks session was an aerobic one.  Mostly easy stations, but the aim was to…

“just keep moving“.

Shuttle Runs (10 lengths)

Star Jumps (holding dumbbells to make it harder)

Squat Press

Pad work

Skipping

Squat thrusts

Spotty Dogs

Kettlebell Swing

The Plank on a medicine ball

The pace was dictated by the runner again.  They did 10 lengths and then we all changed stations.

There is a reason we usually do these circuits for time, as opposed to repetitions.  Our group is a very mixed one.  We have people who are scarily fit playing right next to mere mortals.  And by spending only a certain amount of time at each station allows everyone to go at their own pace.

If you are scary fit, you might manage 100 repetitions in the time, while a mere mortal might only manage 50 reps…but everyone gets a bloody good workout!

And at the end of the day…thats all that matters