Congratulations to the 30 teacher trainees who have done the 200-Hour YogaWorks Teacher Training since the beginning of January 2010 through the end of this month of March. Next weekend includes our final session, and it has been my pleasure assisting the teaching, working with all of you, and getting to know your wonderful, special, individual spirits. Good Luck on the final practicum and testing. I wish you all the best on your graduation and your new awakened yogic path ahead.
Feeling good today. My weight is going in the correct direction and I caned it in the gym this morning. Had a really hard workout and was buzzing afterwards. I ate pretty well and I’m really focussing on eating for nutrition and with that being my focus it’s much easier to eat well.
For this week, I’m going to eat at home for the whole week and I’m really hoping that by the end of the week, I’ll be in the low 64kgs mark. I know that means I’ll have to be committed to eating well for the entire week. It can’t just be today, but I feel like I have a good goal and I want to get there. Not only do I want to get there, I really need to get there.
On my way to dinner with friends Stephanie and Ethan, our entrance to the subway was blocked, or at least shared with, two men who had converted the subway platform into a gym. The “downtown 42nd street” sign hanging from the ceiling became a pullup bar. The exit sign was now an anchor for the tricep pulldown bands. And low and behold, one of the guys was doing pushups on the floor. You do know what a subway floor looks like right? Yes, I know that swimsuit season is just around the corner. And we all have to do what we have to do to look good. But, really fellas?
So yesterday was day one of shredding and i made pizza for dinner! My eating was good, and my pizza was extra good! Lawrence loved his and wanted a second one! (he didnt get it!) Next time i could rustle up some chips with his!
It was pretty simple, i just topped a tortilla wrap (it wasn’t wholewheat though, woops!) with some tomato puree and a sprinkling of parsley, i then added some sauteed yellow pepper, mushrooms and spinach (L just had pepper) and topped with slices of pre-cooked chicken and a grating of reduced fat mozerella cheese. Voila!
(sorry for crappy iphone pics, L took my camera home to charge overnight so i should get it today all nice and charged )
Then just grilled it until the side of the tortilla went crispy and the cheese melted.
Soo yummy and i’m not even a big fan of pizza! Lawrence was sceptical about the tortilla wrap, but he loved it! (and so did i) Where it crisps up around the edge is super tasty!
Lawrence’s was a little less colourful…
.. just tomato puree, yellow pepper, chicken and lotsa bbq sauce (he hates cheese! *gasp*)
You should definately try these!! Go, now!
As for today, i’ve had my breakfast that didn’t include peanut butter, shock horror!! I had hot banana yogoats topped with cinnamon and maple syrup and am now waiting for it to digest before i start shredding it. I can already feel it in my thighs and calves after yesterday, they hurt! Today, i know i will feeeeeel the burn!
I’ll drink up my definity shake after shredding. Still debating on lunch… whether to have a chicken burger sandwich with sweet potato fries or a Sausage & cheese wrap with baked crisps. Probably the later, with a protein muffin &PB for dessert. (First attempt wasn’t too good)
Today is Friday, which i am pleased about in one way (its the weekend soon woooo!) and not so pleased in another way (Friday is my late shift, i don’t finished until 7:30 & don’t get a break Standing for 6.5 hours is pretty boring!!) So i’ve packed up 2 snacks to eat throughout the afternoon, a definity crisp bar and 2/3 of fage 0% with 1/2 banana, some black grapes and 1 sq crumbled dark chocolate. Yummy!! I may eat 1/2 bowl of Covent Garden’s winter vegetable soup (soo good and high protein!) when i get home, depends if i am hungry or not! I’ll probably just want to collapse in my bed
Whenever you put on excess excess fat you become vulnerable to diseases such as heart problems, diabetes and stroke etc. So whenever you put on fat you should take dropping weight seriously and loose the weight quickly to regain your fitness and looks. There are numerous ways of fast excess fat loss but the best way to lose fat is naturally as the excess fat loss will likely be permanent and a are going to be a wholesome bodyweight loss. The healthy way concentrates on having the correct diet and nutrition. Healthy means of sacrificing the belly fat will give you the desired outcomes.
You will discover some folks who stop eating breakfast for sacrificing excess fat. This is often a most unscientific and incorrect way of sacrificing pounds and you will head towards disaster. Breakfast is widely considered as the most important meal on the day and skipping that will leave you without the power to perform daily tasks. As being a matter of fact about 30 % of the day’s nourishment will need to be had within the breakfast. Trying to avoid the breakfast will cause over eating at lunch and dinner resulting a further excess fat acquire.
Starving also isn't a way of losing excess fat as it makes your physique think that there isn’t sufficient food out there, so it tries to save power in the form of fat; which outcomes in further fat acquire. If you eat regularly your body will not locate it required to save fat and being a result no bodyweight acquire. So having a balanced diet plan is the key.
One pure way of dropping weight is changing the consuming routine. Rather than consuming 3 meals a day, split the same meal to 5-6 times a day within a gap of 3 hours. This will increase metabolism, effortlessly digest the smaller meals and as a result a continuous supply of nourishment to the body is provided. Nonetheless ensure that you're eating nutritious food only. Have a diet rich in fiber and drink lots of water. You also should do some sort of exercise which is suitable to you to lose excess fat.
I chosen the cognomen of this post after reading a couple of articles from other trainers that stir up rapid “fatloss”. They now preach about how intense might training workouts will cause rapid fat burning while building muscle. Its relative to time I have been waiting for years to hear this.
For years populace have been told that doing tons of cardio will help you be deprived of weight (remember they said weight not fat), while a small cluster of us have been saying for years strength training + cardio is the high~ to go. I took a lot of heat for me not jumping in c~tinuance the cardio weight loss ban wagon. I was told that my appellation of training was only for top athletes and not for the ecumenical public. My response has always been, “the scale will falsehood to you, but your clothes will never lie to you.” By the habit, I have trained thousands of people and have never had single in kind of them not reach their fitness
Now people are hearing ready how bootcamps and functional strength training is now the best manner to go. The funny thing is that when I was a young goat, we got in shape using some of the methods that are used today to persuade in shape. Rope climbing, flipping tires, climbing trees (pull ups), pushups, situps, etc. We were in the most of all shape.
Then the cardio phase came along, followed by weight lifting that single your muscle. Then we got into what I call the idle phase, just accept me for me, if I don’t act out it doesn’t matter. Now look at us, our the community is in the worst shape it has ever been in. So a little while ago we are back to old school methods and seeing dramatic results.
Also at this moment the focus is on fat loss not on weight loss. Which is to what it is suppose to be. The problem in the past is that while people equated weight loss with being in shape, they did not take in the certainty that if you exercise wrong and don’t eat unswerving you will lose muscle as well as a little fat, mete mostly muscle. While your body tries to store the fat for the cause that of a bad fitness program.
Now we are back on the unswerving track, so if your out their wanting to get in cast , find a personal trainer that is promoting functional strength training simultaneously with proper nutrition and get started now. Don’t wait!!!
Last month when I was in Chicago, M. joined the gym near our apartment. He also signed me up. This isn’t a bad thing; it’s just the opposite. Belonging to a gym and actually going is part of our make up. Besides writing about exercise, I actually like to partake in it. Without it, I am not sure I would have survived my divorce, ran a half marathon on a whim, or lost 50 of the 60 pounds I gained during pregnancy. Since we moved back to California, I haphazardly would take walks or go to the track near our house for a workout. Honestly, life seemed a bit harder because exercise wasn’t a regular occurrence.
I have been a gym member for a month and last night was the first time I stepped through the doors. The proverbial seal was broken. It was great. I felt great. And everything seemed right in the world. Except for the fact that I’m a bit out of shape…but not for long.
When it comes to elliptical trainers there is no one player who dominates the entire price range of models. There are different manufacturers who excel at different prices. For example, Icon Fitness rules the sub $1,000 price range through their various subsidiaries, including ProForm, Image, Weslo, Reebok and Nordic Track. The high-end is dominated by companies like Life Fitness and Precor.
In the mid-range category you have a number of contenders, but one company that is worth noting is Smooth Fitness. They are building quality elliptical trainers at a price that makes them a good value.
Selling Direct to the Consumer
For those unfamiliar with Smooth Fitness, they predominantly sell on the Internet. In fact, you cannot find their elliptical trainers at any stores. Their value proposition is to sell direct, thus cutting out the expenditure of the middleman.
Think about the expenses that are incurred when a company sells fitness equipment in a retail store. Besides the cost of the space, you also have to factor in the commissions paid to the salespeople. Selling online not only saves on retail costs, but also avoids the addition charge of local taxes. That can add up.
It should be noted that Smooth Fitness makes some exagerated claims regarding the reduction in price. That is typical marketing hype. And although you may not be saving over 40% on an elliptical trainer, you could be saving 5%-15% in comparison to purchasing through a retail store.
Smooth Fitness was one of the first businesses to sell high-end fitness equipment online. Initially they private labeled other brands like Spirit, Keys and Kettler. Approximately 5 years ago they started designing and manufacturing their own fitness equipment. In ten years they went from minor player to their recent inclusion in the Internet Retailer’s Top 500 Guide, 2006-07 Edition. SmoothFitness.com came in at number 277 on the overall list, and was ranked the 15th largest e-tailer in the Sporting Goods category.
Smooth Elliptical Trainers Offer Value
The line-up of Smooth elliptical trainers is a perfect example why they have become a major player in the fitness equipment industry in such a short period of time. Their machines are engineered to be durable and yet provide a rewarding workout. For example, the Smooth CE 3.2 offers one of the better values in the $1,500+ price range. It is designed with a rear drive, which many find preferable, and claim it provides a smoother motion.
The machine itself weighs a hefty 175 lbs, adding to the stability. You get ergonomic pivoting foot pedals, that further reduce strain and impact. It comes standard with wireless heart rate control, for those who like to control and optimize their workout through their heart rate. You get a lifetime warranty on the frame and electromagnetic brake system, in addition to a 2 year parts and 1 year labor warranty.
One feature I particularly like is the built-in heart rate sensors in the upper handlebars. You will find that most elliptical trainers have heart rate monitors, but they are built into stationary handlebars. In order to get your heart rate you have to discontinue the upper body workout and hold onto the stationary handles, which defeats the purpose of the dual action workout.
Smooth Fitness currently has three elliptical trainers that are priced from $1,300-$2,000, they are the Smooth CE 2.1, 3.2 and 7.4. All their prices include shipping. Like other fitness equipment companies, the standard delivery is to your curbside. You may want to pay the extra few dollars to have their turnkey service, which includes inside delivery and set-up.
There is no question that there are better built elliptical trainers on the market. For example, Precor makes commercial grade elliptical trainers for the home. But they come with a commercial grade price, which is more than twice the cost of the Smooth Ellipticals. Of course, there are cheaper machines, but they are built with cheap components, which is reflected in a very limited warranty. The coverage is often 90 days parts and labor.
Combining quality and a moderate price, the Smooth elliptical trainers are one of the better values in the $1,000 – $2,000 price range.
By Laura Cozik
Athletic Director, CNN Fit Nation Triathlon Challenge
CEO, Team Lipstick Triathlon
In a triathlon, the swim is the shortest part of the race, but mentally the swim can be the most difficult part of the competition. In my opinion, it is just that type of adversity that makes triathlon so rewarding. Bring it on!! You must learn to embrace the open water, make friends with it, find peace in it, and enjoy the camaraderie of those around you. And in order to do that, you must prepare.
The following drills focus on improving your upper-body technique as well as your breathing. Since you’ll be using your legs to bike and run, a strong upper-body swim is the way to go in triathlon. And improving your lung capacity will help you to calm down and breathe easy when swimming. I am listing a few of my favorite swim drills, plus a few tips for the swim portion of the triathlon, focusing on your race-day experience. You can type the drills below into YouTube to see video demonstrations.
*Catch-up drill: A very popular drill, for a reason. The catch-up drill teaches swimmers to delay their catch, keeping the body more streamlined, focusing on a long stroke and a long body position. One arm goes through a full cycle of the freestyle swim stroke, while the other arm remains extended forward. When the stroking arm “catches up” to the arm that is extended forward, the waiting arm then takes a turn.
*Tennis ball drill: This is a great drill for teaching swimmers how to use their entire forearm when pulling under the water. Swim regular freestyle, but with a tennis ball in each hand. In this closed-fist position, swimmers have to use their entire forearm to pull themselves through the water. After practicing for a while, get rid of the tennis balls and try to perform the same good technique, but now with the added power of your hand!
*Fingertip drag: This drill encourages a high elbow during the recovery phase of the swim stroke, when the arm is out of the water. As the arm exits the water, fingertips drag along the surface of the water before re-entering. This should be done very relaxed.
*Group swimming: The triathlon swim is a contact sport, so practice swimming in small, close proximity groups. You can swim 3-4 athletes side by side in one lane of the pool, or maybe a small cluster of 6-7 athletes. Get used to feeling other arms and legs while swimming. It’s nice to know you’re not alone!
*Sighting: There are many ways to practice sighting- the skills that allow you to swim in a straight line toward your intended location, while in open water. One of my favorites is to swim directly toward someone in your lane. Just before you bump heads, swim around each other (to the right or left, but that should be decided ahead of time), then swim back where you came from. You’ll have to sight a LOT.
*Hypoxic sets: Improving your lung capacity when swimming is key! When you bike or run, you can breathe as often as you like, but when you swim, you have to follow a timed pattern. Doing hypoxic drill sets will help to improve your lung capacity. One way is to try swimming a 25 meter lane, from one end to the other, without breathing at all! Take a break when you get to the other side until you feel completely recovered, then repeat. Do about 4 of these during every swim workout and watch them improve!
Here are some other tips that will be helpful during your triathlon swim:
*You must, must, must practice swimming in open water prior to race day. If the race allows you a practice swim the day prior, or minutes prior to start time, DO IT! Get rid of the fear of the unknown before the gun goes off.
*Wear a wetsuit, for warmth and buoyancy. Practice swimming in it, and especially removing it, prior to race day.
*Find the objects you plan on sighting during your swim, just prior to race start. Buoys are good, but sometimes it’s also beneficial to find a building, a particular object, or something that is not actually IN the water to sight.
*Choose your goggles according to the clearness of the day. Orange is my favorite tint as it brightens up a cloudy day, and also cuts the glare of a sunny day.
If you are nervous, think “just keep swimming, just keep swimming”, or whatever mantra helps you. You can also picture the cocktails and friends that will be waiting at the celebration that night.
Keep up the good work with your training, and please send any questions you may have about triathlon training.
Editor’s Note: Medical news is a popular but sensitive subject rooted in science. We receive many comments on this blog each day; not all are posted. Our hope is that much will be learned from the sharing of useful information and personal experiences based on the medical and health topics of the blog. We encourage you to focus your comments on those medical and health topics and we appreciate your input. Thank you for your participation.
The newest cardio equipment that has hit the fitness market is the elliptical training equipment. It gives individuals full and low impact body workouts. However, people must learn if these machines have been living up on the beneficial claims.
The University of Wisconsin’s researchers known as La Crosse have compared the motorized treadmill from the NordicTrack Ellipse elliptical trainer. They focused on parts like the cycle ergometer and stairstepper to determine the differences among the provided exercise modes of both equipments. Their study revealed that running a treadmill and Ellipse displays no important differences in terms of heart rate, calorie expenditure, and oxygen consumption. Both equipments have provided superior workouts on its test subjects over the cycle ergometer and stairstepper.
The researchers also discovered that impact forces that are produced by the Ellipse is similar to walking, while running a treadmill became the number one activity in providing maximum amounts of exercise impact, which could cause knee and joint pain. John Porcari who is the lead researcher explained that the Ellipse ground forces reaction is less than a half, compared to treadmill running, thus the motion of each equipment is giving workouts with similar intensity. Moreover, orthopedic injury is less likely to be acquired.
The ACE (American Council on Exercise) commissioned a recent study headed by Doctor Len Kravitz. It was conducted at the University of Mississippi camparing 4 elliptical trainer’s overall qualities.
The equipment being tested are the NordicTrack’s Ellipse selling at $599.95 dollars, the ICON Health and Fitness, Incorporated’s HealthRider Elliptical Crosstrainer at $499.99 dollars, the Guthy-Renker’s Power Train at $199.80 dollars, and the Quantum Television’s Cyclone Crosstrainer at $399 dollars.
Seven women and seven men performed the rigorous elliptical trainer testing. The four elliptical trainers surprisingly displayed similar test outcomes including perceived exertion ratings, calorie expenditure, heart rate, and stride speed. The perceived exertion ratings range from 12.5-13 correlating to a challenging yet a comfortable workout. The ACE’s study on each equipments revealed that effective workouts are given to both women and men. Their burnt calorie was equivalent to an 11.5 minutes mile running or a powerful aerobic dancing.
University of Mississippi’s researchers also surveyed each machine’s personal responses on the provided test subjects. The overall preferences based from the fourteen participants have ranked the equipments from the top to the least of their favorites. The Ellipse is on the top of the list, second was the HealthRider, third was the Power Train, and the last was the Cyclone. Nevertheless, Consumer Reports magazine have recently reported problems on the Ellipse in the form of durability failures. Needless to say the researchers and test subjects have proven the effectiveness of NordicTrack’s Ellipse.
The research team of Dr. Kravitz also provided their comments. Five out of seven women has been hit on the knees by the Cyclone’s center guard panel. The HealthRider started to make an extremely loud noise on its metal parts after a one hour use.
Moreover, Kravitz stated that the Cyclone and the Power Train appears to be made inexpensively to have a competitive price. The HealthRider is a product launched before it’s ready but it’s very smooth when running on it and gives a highly satisfactory service although the quality has not been tested. The ellipse compared to other equipment is more solidly built, feels smooth, runs smooth, and the most durable.
The studies from both universities lend credibility on the elliptical trainer’s effectiveness. Make sure you thoroughly do your own research prior to purchasing any fitness equipment including elliptical trainers.
as i type this i should be at the o2 about to watch what promises to be a stellar performance by the stereophonics, but alas, i am at home sitting in my dads chair with the laptop propped up on my lap, tapping away at another head girl application ‘pitch’ type essay which is due in for friday – i only found out about it this afternoon and i have to do it now because i’m out all day tomorrow n a field trip to darling chafford hundred (yippee) followed by dinner at daniels. i’ gutted i’m missing them because i haven’t before but this is just an exercise in assessing my priorities – which is better, a two hours gig or the possibility of a year-long post of incredible responsibility, being either a head girl or senior prefect for an entire year?
… the thrill of completing such a task has taken its toll it is near on two hours later than when i first started to type this post – it has taken two hours to successfully write 146 words. oh dear.
on a lighter note it would appear that my enthusiasm for all things gym related has been restored with the revival of a new found motivation to feel my feet pounding on the treadmill. somehow that dull, monotonous rhythm awakes my soul and i always manage to leave that awful fluorescent lit shoe-box room feeling good.
fact # 88
never wrestle with a pig. you get dirty, and besides, the pig likes it.
I very rarely write posts on my own personal journey with weight management, but in reflecting on my experience in the past little while, I decided to do more of an inside view to my life… because though you may not believe it, I too battle every day with watching my weight.
Last week was probably the busiest I’ve had at work in a long time (at my ‘other’ day desk job that is), and culminated with a 40 person event I had planned and run. Not only was I working 12-14 hour days (so didn’t get to work out), was tired (so will power was down), but was not in control of my own meal plan – recipe for disaster! After 4 days of eating boxed sandwiches (trying hard to remove the white bread), coffee (to fight the tiredness), wine at dinners out, and cookies (which were my ultimate downfall), the scale was not happy with me.
But here’s where I pull up my big girl panties and get back on track. Staring at the scale showing I am now up 2.5 lbs (while I ha a goal of losing 5 before summer), I was tempted to get really frustrated and depressed. But after that initial reaction passed, I was resigned to get back on track.
What does this mean? For me, this is my go-to plan of plans:
Write down my goals
Be “SMART” (Specific, Measureable, Attainable, Realistic, Time based)
If you’re doing this, you must understand what it will take to achieve your goal; e.g. if you want to “lose 4 lbs in 1 month” – calculate then what that means as a goal for calories consumption, workout plan, etc..Use this great calculator from about.com to help: http://caloriecount.about.com/cc/calories-goal.php
Keep a food journal
based on the goal above, I track my progress against target calorie/fat/carb intake each day.
Keep an “I want” list..
I write down all of the treats I think I am missing out on (e.g. when I’m craving a cupcake, I write it down on my “I want” list). At the end of each week, I allow myself ONE of these treats.
Create a weekly workout plan
I generally up my cardio when I’m trying to lose weight, so I map out my days an time in the gym to allow for this.
Because I work full time and manage my calendar through outlook, I block in times for my workouts to ensure i get the time rather than being booked in meetings all day.
i hope that my own experience along the journey, and ideas for planning help you. Good luck!
I know the iphone is not a dedicated gps unit and won’t replace something like the Garmin Edge …. but i have one and apps are relatively cheap ince you have the phone. But so far I have to find one that I actually love.
What I want on my bike Screen is:
SPEED / MAX SPEED
Distance / Time
HR / Calories (or elevation/slope/Direction)
These are screen grabs from the garmin Edge 305 (with a smaller screen than the iPhone)
But then the iPhone must have an app as good or as versatile ….. No such luck – here is a run through
Better:
1. MotionX
(their blurb) MotionX-GPS is for your outdoor life:
That’s Walking, Hiking, Running, Cycling, Biking, Sailing, Skiing, Flying, Racing, Geocaching.
MotionX is committed to constant improvement. We listen to our millions of MotionX users and continuously add the most requested features. Recently added user-requested features include:
Map Storage Interface: Downloading and storing maps is faster and easier than ever. MotionX Terrain and Road maps can be stored for worldwide use and no data fees. High contrast skin style for easy daytime viewing. Support for GPX file import enables wirelessly importing of GPS tracks and waypoints from any source, anywhere.
2. TRAILBLAZER
(blurb) Monitor your speed, review your path, and share your travels. TrailBlazer lets you monitor and record where you are and how fast you’re going:
- see the route you’re taking on a map and monitor graphs of your speed and altitude
- review and share your paths.
Create colour-coded paths according to speed so you’ll know how fast you were going at any point along your track.
Create animating Google Earth files so you can watch your journey unfold in Google Earth and know exactly where you were as time progressed.
You can wirelessly download your track information from your iPhone directly to your Mac or PC using just a web browser!
3. The BIKE
Having a bicycle computer is one of the most fun (And geeky!) gadgets you can have on a bike. This one is similar but larger than a standard bike computer. None the less, this is a great little free app to have and I recommend it to all cyclists as long as you don’t want altitude and HRM functions.
4 GPSies
(blurb)
GPSies is the most easy to use iPhone Application that allows you to geo track your sports and leisure activities. Recorded tracks can be stored locally for later reference or uploaded to GPSies.com with one tap.
GPSies.com is the leading platform and community for GPS recorded tracks and is used by thousands of outdoor enthusiasts around the world.
Features
Record tracks. Pause and resume any time.
View elapsed time, current and average speed and pace.
View covered path and altitude profile.
One-tap upload to GPSies.com.
Export to all major formats and applications through GPSies.com.
Store tracks in the iPhone for later reference.
US and metric system support.
Recording interval adjustable to suit activity type.
Pocket mode for optimized battery life.
Edit tracks with map on GPSies.com.
This is pretty close to what I want apart from HRM functions
5. Trailguru
More of a cross sport web based app – for trails and paths.
(blurb) Use your iPhone 3G to do more than just listen to music while you run, bike, or hike. Download Trailguru and capture your outdoor activities using the iPhone 3G’s integrated GPS.
6. RUNKEEPER
Although more of a running app it could be used for mtb’ing. Basic functions and displays though
7. Misc BIKE QUIVER
Why you need this and why you would pay for it beats me – A free download like Evernote makes much more sense
After yesterdays post about exercise during pregnancy, there was a question about what specific reps and sets of resistance should be done.
So here goes…
…I have a short, official, answer and a long, unofficial, answer. Here is the short one:
There are no specific recommendations for sets/reps at present.
What this actually means is that in all the studies done so far, no one has been able to show if one sets/reps range is better/worse/safer/more dangerous than another. So no one is going to say “do this” or “do that”.
So this leads me to my longer, unofficial, answer.
Disclaimer!!!
Please bare in mind that from this point on, I am purely giving my own opinion built from my own understanding of the subject. If anyone out there knows for a fact that I am wrong, please let me know.
The factors I take into account are:
Women should try to maintain their fitness/strength, rather than improve it.
Joints can become “loose” during pregnancy.
With these factor in mind, I suggest that women could do far worse than simply
continuing with their usual sets/reps that they did before pregnancy, but decreasing the intensity as pregnancy develops.
eg – if you usually did 3 sets of 10 reps at 20kg…continue doing 3 sets of 10 reps, but with maybe only 15kg.
But because of the loosening of the joints, I would do exercises that involve both arms/legs simultaneously. eg shoulder press/squats instead of tricep kickbacks or lunges. This way, one limb can help/support the other. My thinking behind this is, if something happens to the joint in one limb, at least there is the other one there to take over/save the day.
This is the same reason you always find 2 pilots in airliners.
Of course, the above advice is fine if you have been doing exercise before you became pregnant (and I hope you have!). But what if you are new to exercise?
If this is the case, my advice would be to go to your local leisure centre and find/join a class for mothers-to-be. 10 minutes of hands on, face to face advice is worth a million web pages!
I was riding my mountain bike yesterday and all of the sudden it just came to me. I just started thinking about how many things I’ve learned through my own personal working out (since I was a kid and playing competitive sports) as well as being a trainer (since 1998). So today I just wanted to share some of the things this 36yr old has personally learned about all things health and fitness….in no certain order….
Pushups are the best upper body workout designed….no machine can replace that…you don’t need any equipment and you can do them anywhere.
It’s easy to become a certified trainer (as I have seen overweight people become certified)….it’s not easy to work as one full time (hence a high turnover rate in many clubs)
Diet is 85% of where results come from…..for muscle and fat loss. Many don’t focus here enough.
Working out too much doesn’t lead to good results….hence most people are still struggling after years of hard effort and little return.
While I was reading Miss Farahs blog I found out the months of March is National Nutrition Month. National Nutrition Month is a nutrition education and information campaign created annually in March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits.
Explore Healthy Foods Through Books
Find coloring books or read books that introduce fruits and vegetables as characters, or have interesting stories that revolve around healthy foods. Books such as we love Kuwait coloring books.
Prepare Healthy Meals Together
Engaging children in the preparation of kid-friendly healthy dishes is so fun and so very messy, but children are more likely to eat something that they have helped to prepare. So, bring out those bowls, spoons and cups.
Don’t forget to dine together. Children who eat meals with their families tend to have better diets, not just because meals are planned, but because of the positive examples that are set at the table.
Get Creative
Make silly food faces out of fresh fruit and vegetable slices, and come up with amusing, silly names for the healthy foods you prepare. Celery and raisins become “ants on a log,” peanut butter and pretzels can be “mud on a stick,” and spaghetti with tomato sauce can turn into “wiggly worms.”
The golden word is “distraction.” The apple wedge is a boat, and their mouth is a river. Peas are made out of green. You can become a consummate actor or a verbal Picasso to get them to taste something new.
Pack Snacks Together
Children can also benefit from packing snacks for the day, or packing for a picnic. When planning a long-term getaway, encourage them to help with bagging individual portions of fruits, chilled veggies, cheese sticks, crackers, trail mix, water, 100% juice boxes, and other good choices. These are the images they will carry with them throughout their day.
Take Children Shopping
Young kids love to play grown-up. On a real excursion to the grocery store, allow the children to pick a new fruit or vegetable to try at home. Let them weigh their choice, bag it, and put it on the conveyor belt. Once home, let them help you present it to the family. Try to avoid flying through each aisle like a secret agent on a mission. Slow down and turn shopping into a learning experience.
And most importantly always prepare a healthy lunch box. Add a lot of color with fruits and vegetables and as we said before presentation is key!
Here are 2 blogs that I highly recommend. They are both written by Kuwaiti mothers who are dedicated to promoting healthy lifestyles.
welovekuwait
healthyinkuwait
Another great campaign that promotes healthy lifestyle in Kuwait is Get healthy Kuwait by Taiba Hospital and Diet Care.
I am focusing on getting a handle on my new schedule. It is a lot harder than it looks to not waste time on random things and to just stick to getting my homework done. But today I thought I would look at my morning routine and talk about the new aspects I am adding to it.
Lately, I have been having problems with breakouts on my face. I know it is due to my lack of washing my face every night before I go to bed and I also lean my lower jaw on my chin quite often. These are two habits I need to break, so I purchased the Proactive system to help me keep on track with my face washing and clean up my skin. I received the system last Wednesday and started it that night.
Proactive is a three part system. The first is a scrub that you use for 1-2 minutes and then wash off. It is rough with little scrubby bubble in it. This is washed off after the allotted time and pat dry (Though you need to make sure that you use a white towel to pat your face dry because it WILL bleach your fabrics.). The second step is to use a cotton ball and take the green liquid (like astringent) and cover your entire face with it, allowing it to dry. Most astringent burns, but I am happy to report that this does not. The final step is a white cream that you will then cover your face with and allow to dry.
After only about 1/2 a week of use, I can already say that I am happy with the product. My face is softer, both visibly and tactically, and I can already tell that my skin is looking clearer. Not only am I getting these bonuses, this system makes me want to take better care of my skin. I need to wash my face morning and night to get the best results so the system helps be build better habits.
Another addition to my morning routine is a teeth whitener. I always enjoy having whiter teeth so I recently picked up Crest White Strips, the 7 day system. I have used this in the past, but the 14 day system that shows results but at a much slower rate. I am hoping this pack will show the desired results.
I have also purchased EA Sports Active and have been doing the exercises every morning. Now, you may not believe me but dang that is a workout! I was sweating my butt off the first day. They had me running, squatting, cardio boxing, and many more. I will say that I am pretty impressed. The workouts last around 30 minutes and burn around 200 calories. Not only am I burning calories, but there are also toning exercises.
There is a 30 day program in the game that I am doing now. It sets goals in calorie burns and time. I am interested to see where this game goes in terms of other workouts and helping me with weight loss. I am also walking for an hour with my dogs each day. I am hoping that balancing a good diet while doing the walks and the 30 day program will show results.
I am going for the goal of 2-4 pounds per week loss. Let’s get this party started!
So I read a very brief post on “fit for free” on another blog (Cannot remember which one!).
It made me wonder about my own excercise habits. I would be lying if I said I had a steady workout routine (It’s a constant battle). I do feel that I am a healthy young person, and for the most part, I eat extremely well.
The thing is that being a student prevents me from affording a gym membership. Sure, I can use the school gym, except that it’s 1.5 hours away from home, and I don’t ever go to the school since I’m completing my consolidation. I do yoga at home quite a bit and I enjoy that, but I don’t feel as though I’m getting a workout unless I’ve done some form of cardio.
So what could I do for cardio that is free?? Well, in the spring, summer and fall, I do a LOT of cycling. Love it. But it doesn’t work so much in the winter. I know a lot of people who run in the winter but I can’t run (I was born with rheumatoid arthritis).
This semester has been the worst one yet as far as workouts go. I’m learning as well that when I’m active, my eating habits are much better. Working out and healthy eating go hand in hand for me.
Thankfully, a close friend of mine is moving into her first “grown up” apartment. Her building has a workout room, and a pool! She said I was more than welcome to come and workout with her. THANK GOD. I was beginning to think I would have to wait until spring (when I can get out on my bike).
Speaking of cycling, hubs-to-be finally found me a road bike that fits me (not an easy task). We had to buy a new seat post, and tomorrow we’re going to pick out a saddle and head to Recycle Cycles (to use their tools) and put the bike together. I’m also hoping to pick up some pink handle-bar tape (for a girly touch). Britton is REALLY into cycling and he can repair a bicycle like it’s nobody’s business. I love it when he fixes things. It’s so manly and hot.
Getting the bike ready for spring is another way to boycott winter! Sure, we’ve had more snow in the past week than we have all winter, but gad dammit, I’m still getting ready for spring as if it will be here tomorrow.
So there it is, my fit for free plan. I guess you’ll have to stay tuned to see how it goes!
How can I link my weight loss of 8 stone to the concepts in the film Avatar?
I think the inherent interest in this phrase “The Avatar Stone” gives a very specific vibration.
There is truth within the film that we need to embrace in real life – when we do we have found the “The Avatar Stone” and with it comes automatic cleansing within our bodies, when we embrace our Mother, Nature”
This is what I have experienced, Nature is our guide for correct living, if it can be accepted that there a single solution to most of the complexities we have explored, the link back to this truth is very important.
What does it mean to look good, when you look at the food you eat and can’t feel good about where it comes from? It means the look you desire has disconnected from the root desire that is far deeper than looking good.
It means you have found a depth of interest within your own self!
You can automatically assume that if you feel some thing is important, and then you have the thing in your hands and it felt better wanting it that having it, it means the supply and demand is out of balance.
You CAN feel as good as you feel in your dream, YOU CAN BE THE ANSWER.
My challenge to you is CAN YOU be brave enough to ask the TRUE QUESTION.
Your body, your mind will re-align with your attention to this idea.
There is a perfect place in all of us, and the more we run to it, the more momentum we throw into the vortex.
The Avatar Stone is The TRUTH we need to see in the mirror.
The word Avatar, if investigated will trigger interest back into the balance, and it will flush out some of the common confusions with the amount of responsibility our individual lives need to take.
The flip-side of the coin is that only if we choose to be ONE, can we see the illusion of divided power.
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I finally sat down and adjusted my routine to try to avoid using my shoulder, so today’s the first of those workouts – essentially, on A days, I just eliminated the bench press and replaced it with flys, which should work my pecs and whatnot without the stress on my shoulders.
Weight – 281 lbs
Squats – 290 lbs, failure on 3rd set
Inverted Rows – 5, 5, 1
Chest Flys – 120 lbs (Nautilus machine)
Reverse Crunches – 3×12
Push-ups – 10, 5, 4
This was probably the best workout I’ve had since coming back from the break, even though I failed pretty miserably at squats and my rep numbers weren’t eye-popping at anything else. My shoulder seemed to take the whole thing a lot better after I removed the bench press, and my all-around form felt a lot better – the reps I did get through on squats were better reps than I’ve done of late (which may be why I failed out in the 3rd set), and I think today was the best set of push-ups I’ve ever done, form-wise. I’ll take another crack at the 290 lbs. squat on Wednesday, and maybe things’ll go better. If not, I think 290 lbs. is a pretty reasonable place for a first deload.
And, to top it all off, I weighed in at 281 lbs, a new low. Pretty pleased with that.
This last week has been a test of my endurance. I have just finished a physio course this weekend and managed to get all my training in for the week. When I have a course on all weekend I can not take my time with my training or rest afterwards. I know I have another 3 weekends of courses before the ironman and it does not do my head any good thinking about what those weeks will involve with training and work.
In the last two weeks I have had little things happen as I have been traning and each time I am learning how to fix the problems. On a three-hour ride the crank and pedal came loose. I stopped at a bike shop in Putney and it was fixed with an 8mm Alan key so I bought one in case this happens in the future. The light on my bike fell onto the road as I rode over bumps and now I know to check it is on properly before I ride. The levers that secure my wheel to my bike came loose and so I do a bike check before I ride to Richmond Park.
There are many things that happen when training and it continues to change every week. Being adaptable and flexible is a key to making life manageable with training. I tell myself I must stop taking on social events and from now until July my weeks and weekends have been planned. I like my weekends being free of commitments to rest from training, work and recovering for my long bike rides.
I spoke to Fran (Coach) and he has is now worried about my running as I have not run outside since my injuries. This week I did run to Battersea Park and I discovered the track around the Park had flat surfaces. When the surfaces are sloped it irritates my ITB friction syndrome. Good to know I can run on good surface and it is close to work.
My body is adapting to the training. I can ride up the hills in Richmond Park seated on the bike and breathing easily. It was great to run outside and this will be my focus to improve. It freaks me out a little knowing how many weeks I have remaining before the event. Time to put in harder training.
I resisted the 10k challenge over January because I was focused on clean and press. But as my back was playing up, I didn’t want to do too many one sided workouts. Two hand swings always help my back. So the 10k challenge gave my workouts some focus.
I’ve completed more than I thought I would this week. I set myself 400 swings per day for 6 days and then an extra 100. In fact I’ve been managing 500 and 600 swings fairly easily and have completed 3000 this week in all. I’ve added variety as my back got stronger e.g. one arm, hand to hand and a few snatches. Now I have to decide whether to increase the number of swings or increase the weight. Going for 1,000 swings is tempting-particularly as a certain trainer was a little dismissive the last time I raised it. However I am working on improving my strength and stamina with 16kg. Hmmm
Well I could do both, working on more swings next week and then increasing the weight but doing fewer swings towards the end of the challenge. 1,000 swings in one session by Friday is my next goal.
The pull ups are improving to. I ‘ve been working on short sets of negative pull ups over the past three weeks and I’ve seen gradual improvement. This week I tried from the floor and could lift my self to chin level- my first chin-up! Only once but it’s encouraging. The gym is harder because I have to jump just to hold onto the bar let alone pull myself up. But I’m determined that I’m going to go in one day and do a set of five. Watch this space…
So last night I stayed up late reading Harry Potter. I really like those books. I feel like I identify with the characters in the books a little bit. But of course, that’s why everyone likes any kind of art: because we identify. So, I woke up a little bit later, around 10a.
This blog is going to be interesting, and may have some typos and stuff..I am not looking at my fingers while I type, I’m watching the Men’s Figure Skating finals. I hope that anyone besides Peshanko wins. (Or whatever his name is…you know, the dude who jumps quads great but is an ugly, arrogant asshole?)
Anyway, I invited best friend Billy over to do Jillian #3 this morning, and he did! He hasn’t worked out with me since about day 5 of Jillian #1. So, he came over, and he tried it out! And he got about 5 minutes in and said “I’m not moving anymore.” heheh…he wants to borrow Jillian after I’m done with her, because he felt all out of shape and stuff. =P Poor guy.
So the next thing I did was to go to the new spa I’m going to be working at, and talked over contracts and paperwork. I like the guy who runs the place, that’s why I’m going there. I really want to have a friend and a mentor in the business, and this guy has everything that I want. So this job will be a good place to learn a whole new set of skills in marketing, and such.
What do I need to do to get clients in the door? I feel embarassed…I mean, the shameless, continuous, obnoxious self-promotion is what is required of me to get clients…and I don’t want to do it. I wanted to have an ad in a paper do all of the work for me….turns out that’s not going to work.
I could always give in and put my picture in the ad like everyone else…I’m a good looking guy (believe it or not)…sigh…I don’t know if that’s a direction I even want to lean in though.
So, I’m going to have to commit to doing that which I don’t want to do. I’m going to have to hand out coupons, discount (I’m all ready discounted considering the level of the work that I do.)
I’m going to have to do chair massage, chat with strangers walking by in lobbies and parks…just whatever it’s going to take…I have monthly costs for rent and advertising now….either get to work or die of the financial stress I’m going to be under very shortly.
And where is the money in my bank account that was supposed to be there from my credit card transaction 3 business days ago? Hmm…I need to make another call tomorrow to my financial peeps. Why does it take so long to get money in your account? Oy vey!
I chatted with my Sister about Sex, Men & Love today. We’re both very passionate, and have extremely strong views. It can either be amazing chats, or beat your head against the wall chats. I liked the chat today. Everything she says comes out of love, and it’s also interesting, because so much of what her perspective is, is similar to what I think Hubby thinks about things.
In any case, moving on.
I have to go to more meetings for my support group for food issues. I am doing excellent on my own, and I hate those meetings, but my friend says that I must. Okay, fine. =)
My friend from the support group talked with me today, and we have decided that the largest thing going on with my marriage right now is that the whole dynamic is changing every since I’ve been becoming healthier and saner in the head.
When Hubby and I first got together, we had a very different dynamic. Very different. I was volatile, over emotional, abusive, desperate, etc….why the hell did he want me? I was exciting though…I’ll tell ya that.
Now that I’m becoming healthy, I think he’s truly happy for me…but when one person changes, it does throw the entire relationship dynamic off. I hope it will readjust. I hope Hubby knows that I need him just as much, but in a different way. I don’t need a savior anymore, I need a friend, and a cheerleader.
So, Shawn White, Olympic snowboarder….he won the gold medal on his very first run (you get to do two), and on his second run, he pulled out this bonus move that he’s been working on for four years! I mean, it was nice that he won, and he deserved to, but it’s a little disappointing to me that all of that hard work he put into moving the sport forward and improving was unecessary. Nobody could match him just doing the simple stuff, let alone match this awesome new move! How great for him, but how sad for him too.
He premiered his bonus fantastic new move when it wasn’t even needed. Why did that upset me so much? Upset is the wrong word….all right, no it isn’t. I’m upset. It feels like his second gold medal was WAY too easy.
I know what it feels like to earn something…it’s what my entire life is becoming based on: the feeling of earning, the feeling of well deserved self esteem. The Olympics is supposed to be where you give everything you have, and are amazed that you won! Just a little disappointing.
Oh, the main moderator dude on the Figure skating Review Preview show was wearing this amazing sweater with a satin piped hoodie! Awesome! (Random)
I love Max. He’s slowing down. He’s going to die relatively soon. I love him. I’m going to miss him. Please hang on a while longer, Max. =)
So, I haven’t jogged today. I will have to do an hour of cardio tomorrow. But food was perfect today. Down to the exact calorie! =)
I went and saw Billy’s show tonight. It was good. I got a $40 ticket on my car for being dumb.
Well, money, money, money…that’s what the end of my day is all about. The feeling of slowly crushing pressure with office fees (even for trades where I don’t make any money! Bullshit!), and watching my phone for new clients to call.
Well, that’s for me to face directly tomorrow. I don’t have a choice. I have to produce. I’m an adult business owner now…=( Not sure how I feel about that now. It was a big step for me….time to grow into it.
Well, Evan Lysachek (typo?) won the Gold. I don’t like him. He’s oddly skinny, his hair is ugly, he’s got awful costumes, and he does this kick to his head thing that is truly bizarre…like Jack Skelington having a seizure. Well..what did I want? I wanted Takahashi to win, I guess. Whatever. Good job Evan. =)
Johnny Weir woulda been cool too…he’s like a sassy gay superhero. =)
All right…nothing to do but to feel a little odd tonight. A little off. That’s okay, I can’t feel fantastic every single moment.
There is a way, a technique, a style, a protocol…something is out there, a path that would enable me to have lots of clients, I just have to start exploring those paths and be shameless until one of them works. I suppose that means I need to get some rest. Okay, goodnight.
Thanks for checking in with me today. I’ll be more inspiring and poignant tomorrow. =)
Do you ever feel like this has happened to your day?
Yesterday’s workout did not turn out the way I had originally planned. I thought I was going to get up in the morning and do a slightly tweaked version of my Monday workout from the WOWs for weeks 37 and 38. I had it all planned out and ready to go, then . . . KABAM! CHANGE OF PLANS.
It happens to all of us at some time or another. You find out that you have a meeting, an appointment or some errand run, a family member or friend that needs your time during your regular workout time. For me, it was a trip to LA that had to start by 7 a.m. The question is: what do we do about it?
Option A: “Oh well, guess I won’t be working out today.”
Option B: “I’ll just do it later on.”
Option C: “I’m a failure, I’ll never reach my goals!”
Option D: “Nothing is going to stop me. I’ll come up with a definite Plan B right now.”
I knew I was going to have to think fast and come up with a good alternate before slipping off to dreamland. Without a good plan in my head, I was sure my day would just slip away from me and somehow my workout just wouldn’t happen. Why leave such an important thing to chance? Make a plan then make it work.
I mulled it over before I conked out for the night. By the time I fell asleep, I knew exactly what I was going to do the next morning.
Usually on Tuesdays I do lots of strength training during my morning workout and then some light cardio (no running) in the evenings. Lately that’s been climbing aboard the stationary bike. Because I had to be on the road so early, I flipped my workout schedule.
At 5:55 a.m. I was on the stationary bike pedaling away. 30 minutes later, I took my sweaty body to the shower and got ready to hit the road.
We got back home about mid-afternoon and, after so much time on the road, part of me didn’t much feel like going through the hassle of changing into my workout clothes and getting down to some sweaty business. You know the feeling, don’t you? But this was totally expected. I knew part of me would be all whiny and want to just skip it. I had my response prepared.
“You did well this morning, big girl, but, come on, you know that wasn’t enough for an athlete like you. You deserve better. You are worth a really great workout. And you are going to feel so good when you are done and have such a sense of accomplishment. Don’t be a wuss, Rachel!”
That’s all it took.
I don’t know if it was the beautiful sun-shiny day we had, the warmer temps, or the 5 plus hours I had in the car to really think about it , but I came up with one hell of a workout for myself.
I picked out 4 sets of exercises from this week’s WOWs (Weekly Online Workouts) that I really wanted to do.
Set 1: Hindu Pushups (20x) and Squats to Bent Arm Hangs (3 sets) from Monday.
Set 2: T Pushups (20x) and Standing Leg Lifts (20 of each) from Monday
Set 3: Forward and Back Plank Walks, Side to Side Plank Walks, and In and Out Plank Walks (5 sets of each) from Monday.
Set 4: Climber Combos (10x), Majesty Squats (10x), and Spiderman Pushups (10x) from Wednesday
Before each of these 4 sets of exercises, I did 5 minutes of sword-fighting.
I only looked and moved this well in my imagination.
No partner or opponent except the one in my head. It was just me and my bokken in the backyard slicing and dicing my way in true Uma Thurman, Kill Bill style. Yeah, I wish that were the case.
Five minutes of blocking, making full cuts, diagonal cuts, and horizontal cuts while scooting, stepping, shuffling, lunging and dancing my way around my yard, not only thoroughly entertained my dog, but also really got my heart pumping and my whole body working.
In the end I did 4 sword-fighting sessions and 4 bodyweight sessions. Forty-five minutes later I was bent over, huffing and puffing, watching puddles of my own sweat form on the patio and feeling damn good about getting in both my workouts despite the unexpected change of plans and adjustments.
Take what's thrown at you and make the best of it.
Life throws stuff at us – curve balls, sliders, change-ups. Don’t give up when this happens. Don’t bail on your daily exercise. Get even more determined, use your head and come up with a Plan B Workout of your own. Feel free to use some of my exercise ideas from my Weekly Online Workouts, if you need to. Each week is stuffed full of activities you can use any way you want. Trust me, you can smack whatever is thrown at you right out of the park!
Well, finally after weeks of talking about it I’ve finally donned the gym gear and set out in search of a fitter…more streamlined self
My first gym session was torture, turns out four months of sitting around and eating indulgent cuisine has really taken it’s toll on my small frame.
Mark bought me one of those Nike+ doofers (actual term) to sync up with my iPhone so thought I’d spend my first session calibrating that…what a terrible idea that was. The walk was fine 400 meters at a brisk pace, piece of cake! The run however was s nightmare…it’s been a good couple of years since I’ve been out for a run so maybe flat out in the middle of Bannatynes after a Chinese was a bad time to give it a go…I’m certain you’ll have never seen someone turn so many shades in such a short space of time…oh and the bad news is the calibration did not even work, lovely.
So anyway, after the mild humiliation of watching pentioners run farther than I could I still managed to get up and give it a go again this morning…and I’m very pleased with myself for doing so, didn’t feel like dieing or coughing up a vital organ once! I feel much better for it and Mark does too hopefully this will become a regular thing from now on…and the start if a much healthier future for us both *crosses fingers*
Monday’s class started a new killer routine. I am having to come up with modifications for some things that bother my hypermobility — two in particular are using an elastic band and doing legwork with an exercise ball.
We use the band for two different segments. In one, we wrap it around a fixed bar and do lawn-mower-starting movements — that’s not bad. In another, we’re holding onto both ends and flinging fingers up at the ceiling, down at the floor, front and back, side and front, etc, very quickly. Most folks can wrap the band once around their hand to keep hold of it for this part, but that really hurts my deeper thumb muscles. I might just have to do that part without the band.
I can do most of the mat and ball exercises, but there’s some where your heels are on the ball and you’ve got to do various things with your legs while your pelvis is lifted off the mat. That makes my knees want to bend backwards and is very painful. So I am working on modifications for those. I’m not sure that what I’m doing instead is working the same bits, but it’s still good.
Wednesday’s Pilates was canceled due to snow, and I missed Friday spinning (again! I’ve missed all but one) because we were out of town. I did my Pilates Sculpt DVD on Thursday, instead.
Ce samedi 13 février, j’ai eu la chance d’initier au Crossfit l’équipe d’Ultimate Frisbee “XLR8RS” de Bruxelles, qui participera aux prochains championnats du monde de la discipline !
Au programme, un WOD adapté à certaines spécificités de l’Ultimate, mettant l’accent sur l’explosivité, la rapidité et l’endurance.
Un maximum de rounds, en 10 minutes, de :
- 9 squats
- 7 jumps (avec un mouvement de bras pour attraper le frisbee)
- 5 “frisbee” burpees (c’est-à-dire partir en position complètement couchée et se relever en explosivité)
Voici la vidéo de quelques minutes du WOD, au centre sportif du Blocry (Louvain-la-Neuve) :
Sorry, no pictures this week. I didn’t really wear anything FFF-worthy. I need to work on that. It’s just been so bitterly cold, and with the snow on Tuesday/Wednesday (and the hopes of snow days dashed to bits…), I haven’t felt much like trying in the mornings.
I do, however, want to throw something out there. I need work-out clothes. Particularly pants. I’m okay with tops…as in, I’m okay wearing old band/SHS/drama shirts to the gym. Pants, however, are a constant struggle. I want them to be fitted, but not running-tights fitted. They need to be a little bit loose, because no one needs to see what’s going on with my thighs. I want pants, because capris or shorts don’t work for winter. I can’t wear light grey because, well…I sweat. And, possibly most importantly, I NEED pockets. I don’t care for the idea of wearing an armband for my iPod, so pockets are pretty necessary, especially when running outside, so that I don’t have to hold my iPod (and occasionally keys) the whole time. I can’t stand that swishy nylon fabric, nor do I want shiny running-tight fabric. And so you see my dilemma. NO SUCH PANT EXISTS. The only running pants with pockets are always either tights or swishy nylon (gross). And with the tights, the pocket is always located just above the butt, which I know makes sense, but is not so helpful when trying to access an iPod. “Oh, don’t mind me…just grabbing my iPod…located on my ass.” I may have to suck it up and just buy the tights, as I don’t have many other options.
Anyone have recommendations for good workout pants?
You can work up a sweat — without sweating bullets about how you’re going to pay for it!
I believe a big reason why I’ve never been able to get this damned weight off — and added more — was that I believed I had no time or money to work out. Even when things were SLIGHTLY better ’round these parts, I honestly didn’t know how I’d squeeze gym business hours — at a gym that cost, say, $30 a month (And that’s cheap from what I hear.) into my second-shift schedule. Sure, sure. A lot of them are open before the roosters crow. Try doing that when you’ve had to cover an election all night.
Some people can get by without exercise. I can’t. Sure, there’s the health benefits, etc., but here’s the key for me: Note the first three letters of the word “diet”. That’s what you often find yourself wanting to do more than diet any longer. Dieting is miserable. Yes, there are low-fat chocolates and things like that out there now, but you’re still having to deprive yourself of so much that you want. I still haven’t found low-fat sausage pizza yet, and I LOVE it. I also can’t eat it.
Exercise, however, is a much different story. I won’t lie and say it’s easy. I’ve collapsed into bed many nights after working out. I’ve had to deal with sore feet, you name it. But there are ways you can have fun while exercising. If you have a friend join you for the day, you add socialization to the whole mix. That’s nearly impossible with dieting. Exercise also leaves you with a positive psychological feeling every time you manage to survive it.
But what do you do when your schedule and wallet don’t allow you to exercise like everyone else does? Well, that’s when you get crazy creative, like I do.
“Incarceration”
Have you ever watched MSNBC’s “Lockup”? It’s one of my “guilty pleasure” shows. Basically, MSNBC goes into prisons and interviews all involved in prison life — guards, wardens, inmates, you name it. Some of the inmates have become their own little icons, like that guy in Kentucky who does an entire monologue on the importance of “booty” in prison.
One of the things they’ve shown is the ways the inmates keep themselves entertained when they’re locked in tiny cells for most of the day. A lot of them have become fitness fanatics. They may or may not have access to a weight room, and they certainly don’t have access to a posh Gold’s Gym. So, they must be REALLY creative.
One of their workouts I’ve copied is something I call “cell runs”. These guys just run back and forth in their cells. I’ve done that in my apartment, and with great results. I had to literally dash up the street at a bank robbery scene for work, and I would have never been able to do it without my cell runs. There’s also bench pressing your cellmate, using shower bars for pull-up bars, etc.
Utilize your tax dollars
Your tax dollars often go to work by supporting parks, recreation facilities, trails, etc. Put them to use.
A favorite place for people to walk when I was growing up was our local state park. We had a nice walking trail with bridges, shady spots (great for summertime), creeks and all of that pretty natural stuff. When I lived in Huntington, Ritter Park had an even nicer trail, complete with a very high staircase that went up at mountain — and into one awesomely gorgeous rose garden. It’s one of my favorite places on the planet to this day.
I admit that there’s also a national park near where I live right now. I haven’t taken advantage of it, namely because the weather has been so horrible lately. Once this latest pile of snow from hell clears, though, I’m headed to the woods.
Take a lesson from the French
I found this awesome online story called “4 Ways French Women Stay Thin (Without the Gym)“, and I’ve incorporated a lot of this into my diet and exercise routines. These include parking in the back of the lot and taking a longer walk to the store’s entrance, taking the stairs instead of the elevator and using bicycles as a primary form of transportation. I know the latter is impossible in some places, like where I live, but there’s some urban areas that have separate lanes for bicyclists on city streets. Jacksonville, Fla., has several.
Get “malled”
This is one of the most dangerous things to do for the impoverished, but you can use it to your advantage. Go to your local mall and just walk around. The good part of walking in a shopping mall is that you’re indoors, and you don’t have to worry about weather spoiling your walk like it would if your usual spot was on an outdoor trail.
Here’s why it’s dangerous: Being next to stores means you will be more tempted to spend money you don’t have. So here’s what you do: Make sure you don’t bring any more than a few bucks and only your photo ID. Leave all extra cash AND ESPECIALLY your credit cards, at home. If you don’t have enough cash, and you’re extra-tempted, you will make an even bigger mistake with the credit cards.
If you’re out of work, this may also be a good move for you. A place with multiple businesses inside may mean you can pick up multiple job applications. Fill them all out in the food court and turn them in as you make another lap. You can celebrate two accomplishments in one day.
Phone a friend
This is a “lifeline” in more ways than one. Any time you’re on the phone with someone, walk around. Don’t lounge on the couch. Sure, this isn’t possible for a lot of situations. I’m on the phone a lot for my job and taking notes while doing that. I have to stay seated then. But if I’m home and just talking on the phone with my parents, my best friends, etc., I’ll literally pace the floors. A long conversation with someone can wear you out in more ways than one. That’s not necessarily a bad thing.
Get down with your bad self
This may sound totally ridiculous, and you’ll feel totally ridiculous for the first few minutes or so when you’re doing this. But man, it is ever a release and a blast. Put on whatever your favorite music is and dance, trash, headbang, jump around, do a bad impersonation of Tom Cruise in “Risky Business” or just shake your rear. If you have the dancing skills of a wino living under a bridge, you may want to do this alone. You may want to do this alone, period, because not having someone stare you down lets you throw inhibition to the wind.
It’s great to throw that inhibition to the wind. Whenever life is stressful, you need every kind of release you can get. It helps to laugh at yourself. It helps to make a fool out of yourself.
You’ll also burn a hell of a lot of calories. Going through just one song absolutely wears me out.
So the count down is on for the Ragnar Relay and based on the snowy weather outside it looks like my training remains on the treadmill. I think the first time my legs will feel pavement is during the race in Arizona, but I CANNOT wait! I will be running somewhere vs. nowhere as I feel on the treadmill. Besides tv and listening to music does anyone have any suggestions on how to run more than 5 miles on a treadmill without feeling like you are going to go crazy?
These days life is always busy with the changing environment, technology and lifestyle, that's why people are now opting for things like comfortable fashion. Comfortable shoes can really help to walk, exercise and jogging in a much better way. There are several fitness shoes now on the market available in various designs, colors and styles.
When the shoes, choosing for you, you should always maintain the comfort and convenience inMind. In this article I will try, above all, are you prepared three primary fitness shoes, MBT shoes, Skechers Shape-Ups, and Sano Mephisto to tell.
MBT shoes The Masai Barefoot Technology (MBT), the shoes are one of the best shoes available on the market in recent days. They are designed and created in a very good priest with a multi-layered sole. You can easily go in the sand and the rugged surfaces while wearing these shoes. Some major advantages of these shoes arehereinafter
1. The aid for the formation of the body to move correctly. 2. If you suffer from muscle joint, ligament and tendon injuries then these shoes are best for you. 3. Also improve your posture and muscles to help simplify the design of your body. 4. MBT shoes can help with your legs, back, hip and foot problems activating neglected muscles.
Healthy from Mephisto Healthy shoes that are made by Mephisto, are rising sharplyApplication. They are very comfortable and are available in many great designs. Some of the benefits these shoes are here:
1. They help to burn calories, but also tone and tighten your buttocks, and abdominal and leg muscles. 2. They improve your posture and even the smooth flow of blood throughout the body. 3. Sano shoes will improve your fitness by promoting a better shape of the body. 4. They help to relax tense muscles and promotevertebral column, spinal cord and joints.
Skechers Shape-Ups These are the best shoes for fitness, weight loss, toning muscles, improving posture and relaxation throughout the body. They are very good for training, walking and jogging. So, now let me give you some great benefits that have these shoes.
1. These boots will help you lose weight and it would be best to give your body, blood for a healthy looking body. 2. Skechers ShapeUPS are very useful to tone the buttocks, back, stomach and calf muscles. 3. These shoes are very trendy, so you also can use this when shopping, at work, on the beach and in several other places.
I'm sure this article would surely help you know all the benefits of using these three big shoes fitness.
Hello everyone I recently added a new superfood to my diet…the chia seed! It has created such a buzz all over the blogosphere and health and fitness world that I decided to give it a try. At first I was skeptical since this is virtually what you grow a Chia Pet with and I was afraid it might taste weird or feel icky in my mouth. After reading about it and researching differnt prices on the internet, I ventured out to my local health food store and picked up a small bag of Chia Power by Navitas Naturals ($5.99).
My first experience with the chia seeds was with granola and milk…this was a BIG MISTAKE. The chia seeds actually plump up and absorb whatever you put them in so they turned my milk into sludge! It was pretty disgusting so I was afraid to try them in anything else. Then I read about putting them in oatmeal, which thankfully was a great way to eat them because they are truly tasteless but give the oatmeal a bit of a lift. Now I usually throw a teaspoon on some frozen yogurt as a sort of healthy “sprinkle”.
Besides the nice oomph and crunch they can give to oatmeal and yogurt, chia seeds are a very powerful Aztec superfood and offer omega-3’s, antioxidants, calcium, fiber and protein. Here is some useful info I found on the AMAZING benefits of this tasteless addition to a diet in need of some POWER!
Top 5 Reasons to Eat Chia Seeds
1.Chia Seeds Are Nutritious On top of the fact that chia seeds have more omega-3 than any
other natural source, they are loaded with antioxidants, calcium,
protein, fiber, and many other vitamins & minerals.
2.Chia Seeds Are Energizing Not only do chia seeds give you a boost of energy that lasts,
they also provide stamina and endurance. A single tablespoon
could sustain Aztec warriors for an entire day.
3.Chia Seeds Reduce Cravings Because chia seeds absorb so much water and have high soluble
fiber levels, they help release natural, unrefined carbohydrate
energy slowly into the bloodstream.
4.Chia Seeds Are Easily Digestible Unlike flax seed, chia seeds do not have to be ground up before
you ingest them. The human body can easily digest chia seeds,
and with about 7 grams of fiber per serving, they actually help.
5.Chia Seeds Are Convenient & Versatile You can eat chia seeds straight from the bag, mix them with your
favorite drink, add them to your cereal or salad, and just about
anything else. Chia seeds last for years so stock up now!
Ashtanga Yoga, also known as Raja Yoga, focuses on eight limbs. Ash meaning eight and tanga meaning limbs, combine to form all of the steps to reach Samadhi, complete self realization. The second part of the Yoga Sutras, compiled by Patanjali around A.D. 200, talks about these eight steps.
The first two limbs have to do with our relationships to the world and learning to manage our drive for possessions. These limbs teach us to abstain from evildoing. Mastering the first two limbs leads us to a direct, smooth and more refined way of life.
The third limbs teaches our body to be comfortable in mediation by improving our posture. All of the poses we learn in our asana practice stretch and strengthen our muscles to allow us to sit in a mediation pose for an extended amount of time.
The fourth limb focuses on breath. There are different types of breathing practices, some of which prepare us for meditation, and teach us to have control over our breath. It is also important to learn to breath correctly first.
The fifth limb tells us to disengage ourselves from the material world; to withdraw our attention from a world of concerns.
The sixth, seventh and eighth limbs concern concentration and meditation; all internal forms of practice according to Patanjali.
The first two limbs of yoga are just as important for the beginning student as they are for the accomplished yogi or yogini. All limbs can be practiced in any order and practiced at the same time. However, in order to reach the eighth limb (for most people) all others must be mastered first.
As a personal trainer I find this subject interesting. So how do you know if you are getting your money’s worth?
Education is extremely important, as is experience. Trainers can take several routes to obtain their credentials. And believe me there are several options. Most courses offer anatomy as well as training principles. We learn these basics and how to implement them. Some courses are more in-depth than others but most trainers will have at least two certifications under their belt, as well as first aid and CPR.
A trainer should also have insurance. For a Personal Trainer to get insurance we must have proof of qualifications. I don’t believe a trainer should be without his or her own insurance. I know others will argue with me but its not expensive and you will cover you butt. By getting insurance you can tell that that trainer has taken the extra steps to protect you the client and themselves the trainer.
Most trainers have put their lives into the industry. I have sold memberships, cleaned toilets, worked the front desk, taught group fitness classes, managed personal trainers, managed a club and owned a group fitness studio as well as currently the owner operator of my own fitness and muscle activation technique studio. I go to at least 2 conferences as year and have spent countless amounts of money and time on courses to stay current with the latest information and techniques.
When you ask, “Is the cost of a personal trainer worth it?” I say YES! You are investing in yourself and in an industry that works hard for you.
The Strength and Conditioning/Athletic Development Conference in Baltimore, MD will be here before you know it. Plans are being made now for over 300 participants, and numerous sponsor booths. Check out the early bird special today. Reserve your seat at one of the best events in the country.
For more information about the SC/AD Conference and upcoming events, go to www.smarterteamtraining.com.
So I haven’t gotten up to a whole lot over the past day or so. Yesterday’s meals were pretty unexciting. I had the same thing for lunch and dinner – how LAME! I made another quick and easy fav… Tortellini Soup. My old roommate is Italian, and got me hooked on this (among many other fabulously delicious meals) when I lived with her. Really simple, just chicken broth + tortellini pasta + S&P + parmesan cheese. Its pretty darn good.
Yesterday afternoon I spent some time on job stuff and relaxed a bit by catching up on my Google Reader. Ryan came home from work and we both had quick dinner because he still wasn’t feeling very well, and I was just being lazy. Aren’t leftovers great for that?
Anyways, after watching The Biggest Loser, I sat down and had a chat with Ryan.
It sort of turned into an emotional ‘meltdown’ over how I thought things would be easier out here once I moved – I thought I would get a job sooner, I thought meeting people would be easier – and I feel really guilty for the position that I’ve put us in. Ryan has reassured me countless times not to stress over this stuff – but I just feel a need to contribute and I don’t feel like I’m doing a very good job of that right now. Anyways, I guess I should give myself some credit for moving across the country to a province where we knew virtually no one. It was a big risk, and I don’t regret moving, but I guess it will take some more time to get settled than I thought. :S
Oh well – such is life, and honestly – I could have it a lot worse.
This morning, I woke up eager to get my mind off of last nights conversation, so I ate a quick breakfast of greek yogurt + museli, with toast +PB and then headed out to the gym.
I did a easy paced run, pounding out 3.5 miles in 35 minutes and it was actually pretty relaxing.
Honestly, I feel like the gym (& running in particular) is the ONE thing in my life that I can do to take my mind off stress and anxiety. Somehow, I end up focusing on the pain of running and how much that hurts and it outweighs any other ‘STUFF’.
Anyways, I think we’re gonna make some salmon and green beans for dinner tonight – and I might even try out those pumpkin pie cupcakes later. I’ll let you know how it goes.
What areas of your life cause you the most stress? What to you do to feel more at ease?
Our family have been looking for a massage chair for some time now. My mother not only has cancer of the spine but it has spread to her hip and if that wasn’t enough she has cervical spondilitis in her neck and shoulder too. As a family we thought we would club together and buy her a chair (they are not cheap!), in the hope that it would relieve some of the pain. When we came to look for a suitable one however, we found that there were all sorts of different options available.
A bit of history first. Massage chairs were were first available in the late 1980’s. They were developed to emulate the techniques and motions used by an real masseuse. The objective was to relieve stress and tension and to help improve back pain. The expense of producing the chairs, which had to be passed on to the customer, meant that they were usually beyond the reach of most people. Now, twenty years later and the cost of producing the chairs has gone down and more and more people are benefiting from the effects.
Massage chairs attempt to recreate two types of techniques – Shiatsu and Swedish massage. These two techniques are quite different. Shiatsu tends to use pressing, sweeping, patting and rotating movements. It focuses on releasing tension in specific areas of the body to restore blood circulation, muscle structure and benefit internal organs too. Swedish massage uses long gliding strokes and kneading motions and has the most effect on restoring the circulation and helping to allow muscles to relax too.
You will find a number of options available when purchasing a massage chair. At the luxury end of the market, the chairs have at least 2 rollers each in the back, legs and arms (some have 4). The chairs adjust to the size of the person sitting in the chair and automatically detect acupressure points that will be specifically worked on. These very expensive massage chairs actually memorise the shape of the person sitting in the chair and then develop programs of massage for specific areas of the body. It will memorise these programs so that they can be reproduced whenever that person sits in the chair again. The downside of these very expensive, leather covered chairs, is that they are HUGE and not for the normal sized room.
Other things to look out for -
Some chairs have air bags in the leg area: These are not beneficial unless there are motors to roll and knead the legs. All they do is squeeze the legs, just like when someone has their blood pressure taken.
It might have arm massagers, claws or air cuffs: Not only do these make the chair look bulky, there is no proof that they do anything other than squeeze the forearm!
Be careful because a massage chair isn’t necessarily going to be a benefit to you. Make sure that you read the article Massage Chairs – the Pros and Cons before making any decisions. You will find a link to it at the bottom of this article.
What did we chose in the end? We bought a simple chair that just had wooden arms and could recline electronically. The programmer was easy to read and use. In the upright position it also helped my mother to get out of the chair. That way she can relax completely, feet up, in the chair to maximise the benefits of the massage. The massage chair is not too bulky and fitted in with the décor of her home.
For something that is only a ten minute workout, you’d be more than a little surprised what you can get out of Tony Horton’s 10 Minute Trainer.
Now before anyone asks, “you mean I can get ripped and fit with only 10 minutes a day!!??”, allow me to clarify.
No stupid, you can’t.
However, you can maintain a certain level of fitness due to Tony’s method called “Super Stacking”, meaning you work multiple muscle groups at the same time. The kit comes with 8 routines and three medium resistance workout bands.
The workouts are as follows: (1) Total Body; (2) Cardio; (3) Lower Body; (4) Yoga Flex; (5) Total Body 2; (6) Core Cardio; (7) Upper Body; (8) Abs Routine.
Some routines are better than others naturally. For example, I do the 10 minute Ab routine quite frequently, as it is an absolute gut killer.
The program recommends doing several a day, and not just getting your fat ass off the couch for a mere ten minutes, before going back to your potato chips and case of Bud Light. Which brings me to the second aspect of this program…the diet.
It should be no mystery that the secret weapon in any of Tony’s ( or any reputable program ) workouts is the diet guide. Say goodbye to Kentucky Fried Chicken and a diet cola kids! You’ll be snacking on clean food from now on!
I picked this workout up for several reasons: First, I’m heavy into P90X and Insanity…but I also get up at 5:30 am to start my routines. My wife has much more sensible sleeping habits and therefore is crunched for time more. The 10 minutes work great for her, and she gets a better burn than if she just did a random half hour of working out.
And me? Well, there are the occasional workouts I love to go back to. Yoga Stretch and 10 Minute Abs are my chosen two.
As always, one asks…“What’s Tony like in this?”. He occasionally has some fun banter, but nothing over the top. He’s getting a lot in in just 10 minutes, so the chatter gets down to business more than anything.
If you’re crunched for time, don’t own a set of dumbbells, and want to maintain or begin a workout regimen, you may want to give 10 Minute Trainer a serious consideration. I’ll give it 3.8 starts out of 5 ( couldn’t decide between 3.5 and 4! ), but keep in mind I’m not grading intensity. I’m grading convenience, usefulness, and product design. This is nowhere near the level of P90X or Insanity, but it fills a vital role nonetheless.
As with any workout, the intensity is only something you can bring!
)
Lawrence was sceptical about the tortilla wrap, but he loved it! (and so did i) Where it crisps up around the edge is super tasty!
(he hates cheese! *gasp*)
Standing for 6.5 hours is pretty boring!!) So i’ve packed up 2 snacks to eat throughout the afternoon, a definity crisp bar and 2/3 of fage 0% with 1/2 banana, some black grapes and 1 sq crumbled dark chocolate. Yummy!! I may eat 1/2 bowl of Covent Garden’s winter vegetable soup (soo good and high protein!) when i get home, depends if i am hungry or not! I’ll probably just want to collapse in my bed 
I very rarely write posts on my own personal journey with weight management, but in reflecting on my experience in the past little while, I decided to do more of an inside view to my life… because though you may not believe it, I too battle every day with watching my weight.
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For something that is only a ten minute workout, you’d be more than a little surprised what you can get out of Tony Horton’s 10 Minute Trainer.