fitness news

YogaWorks 200-Hour Teacher Training

2010-03-22T21:40:00.000+02:00

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.

Namaste ~ Denise

[Via http://yogawithdenise.wordpress.com]

Monday 22nd March 2010: 65.1kgs or 143 lb and 8.33 oz

2010-03-22T09:49:00.000+02:00

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.

[Via http://bodyobsessed.wordpress.com]

Subway Gym Rats

2010-03-19T21:37:00.000+02:00

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?

[Via http://yesiambitching.com]

P-p-p PIZZA!

2010-03-19T08:56:00.000+02:00

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

Have a good Friday bloggers!

[Via http://healthyappletite.wordpress.com]

Excess fat loss via pure approaches

2010-03-17T21:52:00.000+02:00

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.

lose 20 pounds

Exercise to Lose Weight

[Via http://lose10poundslose20pounds.wordpress.com]

The New Workout Revolution - Old School Rapid Fatloss

2010-03-17T09:15:00.000+02:00

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!!!

Talk to you another time soon.

[Via http://digiinews.wordpress.com]

Breaking the Seal

2010-03-15T20:31:00.000+02:00

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.

[Via http://thankyoueverything.wordpress.com]

Elliptical Trainer Review: Smooth Fitness

2010-03-15T09:53:00.000+02:00

Image : http://www.flickr.com

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.

Related : Fitness Treadmill For Sale

[Via http://fitnesselliptical.wordpress.com]

Swim tips and drills for triathletes

2010-03-12T21:48:00.000+02:00

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.

[Via http://pagingdrgupta.blogs.cnn.com]

Elliptical Equipment: The Ideal Piece Of Home Fitness Equipment

2010-03-12T09:29:00.000+02:00

Image : http://www.flickr.com

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.

My Links : Fitness Treadmill For Sale

[Via http://fitnesselliptical.wordpress.com]

the highway's jammed with broken heroes on a last chance power drive. everybody's out on the run tonight but there's no place left to hide.

2010-03-10T21:50:00.000+02:00

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.

[Via http://kittylikescake.wordpress.com]

Back on Track

2010-03-08T21:56:00.000+02:00

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!

[Via http://thegymcoachblog.wordpress.com]

วิธี การ แก้ไข คอมพิวเตอร์ Slow ฟรี

2010-03-08T09:50:00.000+02:00

มี ประโยชน์ มาก ใน การ มี คอมพิวเตอร์ ที่ รวดเร็ว และ มี เหตุผล ที่ เรา ต้องการ แสดง วิธี แก้ไข คอมพิวเตอร์ ช้า เสีย ค่า ใช้ จ่าย ที่.

เรา ให้ บริการ นี้ วิธี การ แก้ไข คอมพิวเตอร์ ช้า ฟรี จาก ค่า ใช้ จ่าย เป็น แนวทาง ง่ายๆ ราย ละเอียด สิ่ง ที่ คุณ สามารถ ทำได้ ด้วย ตนเอง โดย ความ ช่วยเหลือ จาก ผู้เชี่ยวชาญ ฮาร์ดแวร์. มี อะไร มากกว่า ทำลาย กว่า คอมพิวเตอร์ ทำงาน ช้า และ คุณ สามารถ เดิมพัน ที่ จะ ตัดสินใจ ที่ จะ ใช้ ช้า เพียง เมื่อ คุณ มี สิ่ง ที่ ต้อง มี คือเสร็จ อย่าง เร่ง ด่วน และ คุณ อยู่ ใน วิ่ง ด้วย เวลา ไม่ ถึง อะไหล่

สถาน ที่ แรก ที่ เริ่ม ต้น เมื่อ คิด เกี่ยว กับ วิธี การ แก้ไข คอมพิวเตอร์ ช้า ฟรี อยู่ กับ สาธารณูปโภค ที่ มี ให้ กับ คอมพิวเตอร์. โดย สำรวจ โปรแกรม แฟ้ม ใน คอมพิวเตอร์ ของ คุณ คุณ จะ พบ เครื่องมือ ระบบ โฟลเดอร์ ที่ มี จำนวน ของ สิ่ง ที่ คุณ สามารถ เรียก ใช้ ใน การ ปรับปรุง สถานการณ์.

พิจารณา วิธี การ แก้ไข คอมพิวเตอร์ ช้า ฟรี คุณ อาจ ต้องการ ใช้ ดิสก์ ล้าง โปรแกรม เมื่อ.ระบบ จะ สแกน ไฟล์ ของ คุณ ก่อน ที่ จะ ทำ เช่น นี้ เพื่อ ดู พื้นที่ ที่ คุณ จะ ประหยัด คุณ จึง จะ สามารถ ประเมิน ไม่ ว่า จะ เป็น กิจกรรม ที่ คุ้ม.

พิจารณา ต่อ ไป เมื่อ คิด เกี่ยว กับ วิธี การ แก้ไข คอมพิวเตอร์ ช้า ฟรี หรือ ไม่ ให้ รัน โปรแกรม defrag ซึ่ง ถูก ออกแบบ มา เพื่อ ปรับปรุง ข้อมูล เมื่อ วัน ที่ ได ร ฟ์ เพื่อ ปรับปรุง ประสิทธิภาพ

มี จำนวน เครื่องมือ ซอฟต์แวร์ ใน ตลาด ที่ สัญญา ที่ จะ แสดง วิธี การ แก้ไข คอมพิวเตอร์ ช้า เสีย ค่า ใช้ จ่าย เป็น –แม้ว่า จะ มี ค่า เริ่ม ต้น สำหรับ การ ซื้อ เครื่องมือ ซอฟต์แวร์.

เมื่อ ซื้อ คอมพิวเตอร์ เป็น ครั้ง แรก จาก ผู้ ผลิต เขา optimised ทำงาน ได้ อย่าง รวดเร็ว และ มี ประสิทธิภาพ. คือ เมื่อ เรา เริ่ม ต้น การ เพิ่ม และ ลบ โปรแกรม และ ไฟล์ ที่ เครื่อง เสีย optimisation นี้ และ เรา ต้อง ค้น พบ วิธี การ แก้ไข คอมพิวเตอร์ ช้า ฟรี – และ เร็ว.

บ่อย ครั้ง ที่ เครื่อง ทำงาน ช้า มี รีจิสทรี เสียหาย และ การ แก้ไข นี้ ต่ำ เกิน ส่ง เงิน ของ วิธี การ แก้ไข ช้าคอมพิวเตอร์ ฟรี คู่มือ ค่า. เครื่องมือ และ ผู้เชี่ยวชาญ ช่วย อาจ จะ ต้อง แก้ ปัญหา นี้. เครื่อง ทำงาน ช้า อาจ ติด เชื้อ ไวรัส บาง ชนิด และ ด้วย เหตุผล ของ คำ แนะนำ ใน การ แก้ไข ปัญหา คอมพิวเตอร์ ช้า คู่มือ ฟรี นั้น คือ เสมอ ให้ แน่ใจ ว่า ซอฟต์แวร์ ป้องกัน ไวรัส ของ คุณ เสมอ ถึง วัน.

อีก สาเหตุ ทั่วไป ของ เครื่อง ทำงาน ช้า คือ การ ทำงาน ของ โปรแกรม หลาย ครั้ง มาก เกินไป. เหล่า นี้ ไม่ จำเป็น ต้อง เป็น โครงการ ที่ คุณ เป็น ผู้ ใช้ มีเปิด ใช้ งาน แต่ พวก เขา จะ มี โปรแกรม ที่ ทำงาน ใน พื้น หลัง. ไม่มี วิธี การ แก้ไข คอมพิวเตอร์ ช้า คู่มือ ฟรี จะ เสร็จ สมบูรณ์ โดย ไม่ ต้อง ตักเตือน ไป เฝ้า ดูแล ทรัพยากร สิ่ง ที่ คอมพิวเตอร์ ของ คุณ ใช้ และ คิด เกี่ยว กับ การ อัพเกรด หน่วย ความ จำ เมนบอร์ด และ ได ร ฟ์ เพื่อ ปรับปรุง ประสิทธิภาพ หาก ต้อง.

[Via http://computerhotnews.wordpress.com]

iPhone GPS run and bike apps tried, hated, liked but none loved

2010-03-05T21:54:00.000+02:00

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

(blurb)

[Via http://surfabike.wordpress.com]

Exersice during pregnancy: Update

2010-03-05T09:56:00.000+02:00

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!

Good luck and congratulations!!

[Via http://cerin.wordpress.com]

Trainer tells all

2010-03-03T21:25:00.000+02:00

Interesting post:

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.
Most people do not …

Continue reading. LOTS more.

[Via http://leisureguy.wordpress.com]

The greatest wealth is health

2010-03-03T09:05:00.000+02:00

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.

Source: Child Parenting

[Via http://oleana.wordpress.com]

New Routines

2010-03-01T21:21:00.000+02:00

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!

[Via http://throughtheday.wordpress.com]

Fit for Free

2010-02-26T21:54:00.000+02:00

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!

I may post another bloggy tonight. We’ll see!

[Via http://enpleinsoleil.wordpress.com]

The Avatar Stone

2010-02-24T21:55:00.000+02:00

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.

[Via http://8stone8years.wordpress.com]

SC/AD Michigan clinic update

2010-02-24T09:30:00.000+02:00

Two days to sign up for the early bird special. Get your registration in today! The Strength and Conditioning/Athletic Development Michigan clinic will be one of the best clinics of the year in Michigan. Only a few weeks until the doors open at the Total Performance Center in Wixom with over 150 participants, and numerous sponsors. The early bird special ends February 26. Sign up today to reserve to seat!

For more information about the Michigan clinic and upcoming events, go to www.smarterteamtraining.com.

[Via http://sttblog.wordpress.com]

Workout Summary, 2.22.10

2010-02-22T21:30:00.000+02:00

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.

[Via http://singinginthedistance.wordpress.com]

Week 23: learning as I go and fitting in training

2010-02-22T09:42:00.000+02:00

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.

[Via http://physicaledgeuk.wordpress.com]

10k swings challenge and other things

2010-02-19T21:31:00.000+02:00

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…

[Via http://kettlebellqueen.wordpress.com]

DAY 25:

2010-02-19T09:12:00.000+02:00

1232a (2.19.10)

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. =)

Jayson!

[Via http://jaysonm.wordpress.com]

Sometimes You Need a Plan B Workout

2010-02-17T21:34:00.000+02:00

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!

[Via http://frealfitness.wordpress.com]

Self Motivation

2010-02-17T09:32:00.000+02:00

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*

Toodle pip x

[Via http://mubelteeb.wordpress.com]

Fitness Challenge Week 5

2010-02-15T21:56:00.000+02:00

Another garbled week.

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.

[Via http://prochaskas.wordpress.com]

Initiation au Crossfit : équipe d'Ultimate Frisbee XLR8RS

2010-02-15T09:45:00.000+02:00

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) :

[Via http://sportiseverywhere.wordpress.com]

FFF meets Work-out Wendesday

2010-02-12T21:47:00.000+02:00

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?

[Via http://carlyslp.wordpress.com]

Burn, baby, burn! (And you don't have to burn your money!)

2010-02-12T09:39:00.000+02:00

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.

[Via http://flatbrokeblog.wordpress.com]

Snow, Snow Go Away

2010-02-10T21:41:00.000+02:00

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?

[Via http://buffbodiesbybrigette.wordpress.com]

How to choose shoes Fitness

2010-02-10T08:57:00.000+02:00

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.

Related : Guess

[Via http://shoewebsites.wordpress.com]

The Power of Chia

2010-02-08T21:09:00.000+02:00

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!

Top 10 things to add Chia Seeds to:

Ice Cream
Yogurt
Salad
Muffin, Cookie, & Pancake Recipes
Cottage Cheese
Soup
Peanut Butter & Jelly Sandwiches
Oatmeal
Salsa & Dips
Smoothies

Go enjoy some CHIA!

-Katie

[Via http://fabfitfull.wordpress.com]

The 8 Limbs of Yoga

2010-02-08T08:01:00.000+02:00

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.

The eight limbs of yoga…

1. Yamas = restraints

2. Niyamas = observances

3. Asanas = postures

4. Pranayama = control of breath

5. Pratyahara = control of senses

6. Dharana = concentration

7. Dhyana = meditation

8. Samadhi = super conscious state

[Via http://rhythmofyoga.wordpress.com]

The Cost of Personal Fitness Training. part 1

2010-02-05T21:27:00.000+02:00

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.

[Via http://tracyrollo.wordpress.com]

SC/AD Conference in Baltimore, MD update

2010-02-05T09:38:00.000+02:00

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.

[Via http://sttblog.wordpress.com]

Run It Out

2010-02-03T21:29:00.000+02:00

Happy Hump Day Everyone!

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?

[Via http://learningtolivelean.wordpress.com]

Massage Chairs - Which Chair?

2010-02-03T09:50:00.000+02:00

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.

[Via http://workoutfitness.wordpress.com]

REVIEW: 10 Minute Trainer with Tony Horton

2010-02-01T21:54:00.000+02:00

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!

[Via http://dysfunctionalparrot.wordpress.com]

Elliptical Trainer Ratings

2010-02-01T09:40:00.000+02:00

Buying an elliptical? You may want to look at several elliptical trainer ratings before buying to get an idea of which elliptical trainers are best for you.

Before you look at elliptical trainer ratings however, here are a few things you should know about how elliptical trainers are rated:

#1 Elliptical Trainers are Rated in Specific Price Groups

There are really 3 categories of elliptical trainers: Economy Buys, Mid-priced and Commecial Grade ellipticals.

Economy buys range from about $300 to $1000. Mid-priced ellipticals range from $1000-$2000. High End or Commercial elliptical trainers range from about $2200 and above.

When experts go to rate elliptical trainers they usually compare the elliptical trainers within price class.

So just because an economy elliptical trainer gets 5 stars and a mid-priced elliptical gets 4 stars, that doesn’t mean the economy elliptical is better than the mid-priced elliptical. It just means that compared to other economy elliptical trainers, that one is superior.

#2 Experts Value Elliptical Features Differently

Ever wonder why certain elliptical trainers get rated highly by some experts and not by others? It’s because different elliptical trainer raters value some features over others.

So for example, while Consumer Reports may give more weight to long warranties and stability, Consumer Guide may value smoothness of ride or ease of use.

It doesn’t mean one elliptical trainer is better than another – it could just mean they are rated using different criteria.

#3 Use Caution When Reading User Elliptical Ratings

In addition to expert elliptical ratings, there are also websites that allow people to write a personal review of their elliptical. While these can be helpful when shopping for an elliptical, be cautious of basing your decision just on these ratings.

Exercise equipment is big business and some companies are not above having one of their employees post negative reviews on their competitors.

Also, no one elliptical brand has a perfect track record – sometimes even the best brands make a dud. And those are usually the people that go online to post a negative review. Those people who are happy with their elliptical are less likely to post a comment.

Bottom Line? Take user ratings with a grain of salt and compare them to your own research when deciding on your elliptical trainer.

So those are three things to keep in mind when looking at elliptical trainer ratings.

[Via http://workoutfitness.wordpress.com]

Build strength with isometrics

2010-01-29T21:47:00.000+02:00

An isometric exercise is a great way to build strength, mass and stamina. What is it? Isometric Exercise is defined as “Exercise performed by the exertion of effort against a resistance that strengthens and tones the muscle without changing the length of the muscle fibers.” (The American Heritage® Stedman’s Medical Dictionary). In laymen’s terms, this means there’s no movement as in standard exercises.

Yoga uses isometrics extensively; other examples would be holding a weight in a contracted bicep curl for a short period of time, holding a squat, or, pushing an immoveable object (like simulating pushing a door). What’s great about isometric exercises is you can get a big result using only your body weight (think – workout for travel!).

Here are some great isometric exercises to try:

1) “Work-in” – Following a regular set of 10-12 bicep curls, end with a 15 second hold of the bicep curl contraction (at the mid-point or 90 degree angle). You can try this with nearly any exercise.

2) Body weight squat hold – With feet about 2” apart, sink into a squat (this is a “chair pose” in yoga) and hold for 30 seconds – repeat.

3) Shoulder isometric hold with elastic band – grab an elastic band with both hands, so that the band is lose when arms are at your sides. Raise arms, straight out, to chest height – then pull the band out with both arms as far as you can, and hold for 15 seconds. Repeat 3 times.

Other benefits of isometric exercises:

Isometrics use nearly all the muscle fibers – something that doesn’t happen with regular eccentric and concentric (down and up) repetitions, which enhances strength.
Isometrics cause an immediate increase in subsequent muscle activation work as well, meaning you’ll have a carryover of strength into your next set.
Isometrics concentrate on stress of the muscle vs the tendons and fascia, so you have less risk of strain.

Caution! Isometrics cause a spike in blood pressure, so they are not recommended for those with high blood pressure.

[Via http://thegymcoachblog.wordpress.com]

Testing Today

2010-01-27T21:49:00.000+02:00

I have been trying to get a feel for what kind of pace I would be happy with for a 10k or really 5k this early on in training. I have a few potential rest days coming up with travel, so I dragged through some timings of old girlfriend’s runs and a few friends on Runkeeper. I think if I could do a 5k at about 30 minutes I would be happy and very happy if 3 more off that. So, even though I am caught doing this on just a treadmill in the hotel, I’m going to warm up and see what times I can get. I would have to hold about a 6.5 mph pace which is just below what I have been hitting in my intervals. If I warm up good, I should be pleased.

[Via http://scatteredcycling.wordpress.com]

COUPLES' FITNESS PROGRAM

2010-01-27T09:46:00.000+02:00

I want to give you all a sneak preview of what is coming soon from PA Fitness at United Wellbeing now that we’re at the tail end of January. My first special treat this year was launched with my Couples Program, designed for partners, friends, or health & fitness buddies. The major emphasis in this program is on being educated together, on the health, nutritional needs, fitness requirements and well-being of both your partner and yourself.

I had client upon client in 2009 who buckled in to their fitness training and turned up week after week, and surprisingly most would tell me that their greatest challenge was being motivated outside of our sessions together. Although I do offer complementary weekly coaching calls with my clients to check in on where they’re at with regards to their program and their progress, it is sometimes challenging during a program keep momentum and focus with negative or even apathetic energies in those who surround us, stress at work, and the recent heat factor these past couple of weeks

My aim during each of my couples programs is that by the end of the program, each participant has become – in essence – the personal trainer and motivator or their partner, and a lifetime of educated choices and expanded options regarding lifestyle habits is available. In your program you will learn about the do’s and dont’s of both of your personal nutritional habits and fitness levels. You will understand the mechanics behind your postures and potential reasons for any imbalances, the importance of correct and adequate breathing, the kinetics of landing techniques, and the benefits of ‘push and pull’ training with your partner.

During milestone periods in your program I will ’set you both up’ with roles to play that traditionally go against optimal training techniques, and it will be up to you to pull your partner up on where they are off and to correct their practice efficiently.

Why are my Couples Programs unique? Because you are not required to study at college to have a qualification in order to motivate and empower both yourself and your partner. You are trained both in your health and fitness and in theirs too. And, your partner is trained in having your back too. Now you get to keep what you learned and reuse it whenever you like, and take your health and fitness to brand new levels.

Don’t expect to walk away from your program without being someone who you will not recognize. For a lifetime of support in your health, fitness & well-being goals, call me on 0415 359 768 TODAY and we’ll get you set up.

For those without a partner we can set you up too

Paul Anthony – Personal Trainer & Group Fitness Instructor

[Via http://unitedwellbeing.wordpress.com]

Jan. 25, 2010 - Fiber

2010-01-25T21:36:00.000+02:00

What is it really? Fiber is the hull of the grain that contains many of the nutrients.

What does it do? When the fiber is stripped away (as it is in most processed foods), not only are you left with an easily digestible grain but you are left with few nutrients. The fiber is a bulking agent that slows down digestion and helps you to feel full. It also swells and fills the intestine and helps to keep it cleaned and emptied. All of these things help to maintain a healthy digestive system which is imperative to maintain a healthy weight and nutrition.

How much do I need? Most healthy adults need about 25 g. of daily fiber. However, most adults get less that 10 grams of fiber in their daily diet.

Where do I get fiber? Fiber comes from various plant and grain products such as breads, pastas, rice, quinoa, beans and lentils as well as fruits and vegetables. You can check the labels of packaged products for fiber. Also watch for “insoluble” fiber which simply means that your body does not break it at all for nutrition and eliminates it after it has done its job of bulking up waste products in the intestines.

[Via http://getfitwithtina.wordpress.com]

Don't Just Buy, Try

2010-01-22T21:43:00.000+02:00

Your friends swear by this new protein or that new supplement but you want to try it before you spring for a barrel of protein powder. Before you buy, ask for samples. Some stores offer samples or serving size packets to try. Also, ask what the return policy is if you don’t like it, or it doesn’t agree with you. Differ…ent stores have different policies so find the one who will work with you.

[Via http://smashfit.wordpress.com]

Bronson press-up challenge

2010-01-22T09:45:00.000+02:00

Almost up to the half way point now and things are starting to get serious in camp Bronson.

So I thought I would give you guys a taster of what Bronson can do for you.

The great man

Then change your press-up style by resting your legs on a sofa or chair so you are doing decline and work your way from one back up to ten.

110 press-ups. Job done. Lovely Jubbley.

Word to the wise from the bible of Bronson: “no half press-ups with me: if you’re going to do it, then do it right. No half -hearted attempts or you may as well sit on your fat lazy arse and stuff your face with cream buns!”

You have been warned.

The most use I have got out of my dictionary so far

The next time you do it start from 11 and so on and so on.

If you’re struggling for motivation then imagine Bronson learing behind you and whispering in your ear when you squirm and grimace your way to finish that final press-up:

“Your heart pumps, your lungs blow and your chest expands…Your shouders burn and arms get strong- it’s bloody lovely, it’s the buzz! You wait till you feel the flow in your body and the lightness in you head! Your shot is pure adrenalin. I’m giving you something money can’t buy.”

Bronson take a bow, Any Given Sunday take note.

There is something fascinatingly childlike in this joyful escapism. As you romp through the book you get a whiff of the mind invested in its pages and you can’t help enjoying his company.

We are on to a miserable 15 now. So with no further a do stick Danny Dyer’s Deadliest Men on and enjoy the rush. Let me know how you go Bronsonites.

[Via http://joshpettitt.wordpress.com]

Wedding Weightloss: Workout Wednesdays

2010-01-20T21:25:00.000+02:00

Now if that isn’t an alliteration for you, I don’t know what is? In my last Wedding Weightloss Update post I realized I talked about progress in my workouts, but I didn’t really talk about what my daily workout routines looked like. (Thanks Britt for inquiring!!) Britt’s inquiry had me thinking it would be a great idea to update you each week on what my workouts looked like on a day-to-day basis. And so I present to you Wedding Weightloss Workout Wednesdays!!

Each week I will post my daily routine from the prior Wednesday to the current day to keep you in the loop. I do warn that my updates won’t be too exciting, but it will give you an idea of what I have done in the gym and perhaps what I plan to do the following week.

Wednesday: January 13, 2010

AM workout:

Bike using the wonderful Expresso Fitness on Drifters Peak Tour:

Total Time: 0:45:55 Total Miles: 10.30 Total Calories: 497

PM workout:

Run/Walk on Treadmill for 20 minutes/5 min cool down:

1 min off (4mph)/2 min on (5.8mph to 6.8 mph) for 6 intervals increasing .2mph each on interval.
1min off (4mph)/1min on (7.0mph)
5 min cool down @ 4mp

Total Time: 25 min, Total Calories: 297, Total Distance: 2.17 miles (avg. speed=5.2mph)

CYBEX Arc Trainer level 8 for 30 minutes

Total Time: 30 min, Total Calories: 510, Total Distance: 0.94

Thursday: January 14, 2010

OFF DAY

Friday: January 15, 2010

Treadmill 5k: (walk/run)

1-16 min/5.8mph
16-20min/4.0mph
20-25 min/5.8mph
25-27:30min/4.0mph
27:30-34:10/5.8mph (finished 5K @ 34:10)
5 min cool down

Total Time: 39:10 min, Total Calories: 475.5, Total Distance: 3.42 miles (avg. speed=5.2mph)

Saturday: January 16, 2010

AM:

1 hour Zumba class

PM:

Recumbant Bike:

Total Time: 50min, Total Calories: 406, Total Distance: 12.01 miles (avg. speed=14.0mph)

Sunday: January 17, 2010

OFF DAY

Monday: January 18, 2010

OFF DAY (had a mini emergency and couldn’t make it to the gym, but walked 1+miles instead)

Tuesday: January 19, 2010

Treadmill 5k: (walk/run)

1-15min/ 5.8mph
15-20min/4.0mph
20-25min/5.8mph
25-27:30min/4.0mph
27:30-30min/5.8mph
30-32:30min/4.0mph
32:30-35:23/5.8mph-7mph (end 5k @ 35:23min)
5 min cool down

Total Time: 40:23min, Total Calories: 465.3, Total Distance: 3.41 miles (avg. speed=5.0mph)

Recumbant Bike:

Total Time: 16min, Total Calories: 100, Total Distance: 2.97miles

On the Radar:

I am really hoping to get back on track with my lifting program and to maybe try something new.

Perhaps:

Shape’s Total Body Wedding Workout

SparkPeople’s wedding dress workouts

What have your workouts been looking like? Are you keeping a good variety in there? Would you like to change your routine? Do you have any recommendations for changing my pace?

[Via http://loveisyouloveisus.wordpress.com]

Benefits and amount of water needed to fulfill the body requirements

2010-01-20T09:37:00.000+02:00

Water, a precious gift bestowed on us by Mother Nature, forms a major part of our body constitution. In fact, 2/3 of our body weight is water. The very composition of our body is like that blood is 83% water, muscles are 75% water, brain is 74% water and bone is 22% water. Water is necessary for the very survival of human beings, as it ensures the smooth functioning of body systems.

Water helps us to metabolize the food we eat.It is important to take atleast eight ounce glasses of water everyday.More intake is good if you do a lot of workouts. Water is the best treatment in losing weight. When you drink all the water you need, you will notice a reduce in your appetite, even on the first day.

Your buddy

Umang

[Via http://umangsain.wordpress.com]

P90X Day 2

2010-01-18T21:53:00.000+02:00

Danielle here…my take on Plyometrics, Plyometrics, Plyometrics…wow…

In case you don’t know plyometrics is a workout designed to produce fast, powerful movements, and improve the functions of the nervous system. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. It also burns a ton of calories and gets your heart rate going.

Well after not having done plyo for a long time it was very difficult to make it through this workout. I had to zone out and focus on my goal of completing the workout and getting in better shape. I was out of breath after each exercise and with the previous days soreness lingering lets just say I wanted to take a pretty long nap afterwards.

Being a former basketball player I am used to the high impact and quick bursts that this workout molds itself aorund. But being out of the game for a while had me sucking wind. I remember my first time through P90X and seeing the progression as the program crept along and I can’t wait to get back to the point were I am keeping up with Tony (Horton) and the others on the DVD. This workout burns around 800 calories easily for me and for an hour workout thats pretty good.

Shoulders and arms is the next workout…hopefully I’ll be able to feel them enough tomorrow to write about it. If not I’m sure Vanessa will…

Danielle GBSfitness (Get. Be. Stay. FITness)

[Via http://gbsfitness.wordpress.com]

Healthaversary!!!!!!!!!!!!!! Blogaversary! WOOOO!!!!!!

2010-01-15T21:07:00.000+02:00

Confetti

Originally uploaded by ADoseofShipBoy

One year ago this week, I got my blood tested and discovered that I had high blood glucose (prediabetes, then diabetes), high triglycerides and cholesterol. I already knew I had high blood pressure. I had been in denial for a long time.

I started this blog a year ago this weekend. Boy, was I in a sorry, scared and messed up state. I really did not think I could manage to pull myself into health. When I read that post now, it makes me cry, feeling so bad for that unhealthy, terrified person. But also a little good weeping too, knowing that I WAS able to pull her into health.

For a long time, I didn’t tell anyone I “knew” about this blog, including my own dear husband. I was so afraid and embarrassed. I knew I had to change but I felt safer sharing with strangers than I did with “real life” friends and family. That’s why Foodie Mcbody was born, because I was too mortified to use my real name.

I feel like all the parts of myself have come together this year.

I am so very grateful to the amazing friends, bloggers, mentors, teachers I have met on this journey. Dinneen at EatWithoutGuilt reached out to me on Twitter and I will forever remember her as someone who truly cared, and wasn’t just trying to sell me some stuff. Her way is a good way, people. Carla at MizFitOnline also threw me a lot of support, and I was amazed that she didn’t even HAVE stuff to sell, other than her awesome Tshirts. She has served as an incredible role model for me. Those two are at the top of my GREAT TEACHERS list. Marsha and the folks at Green Mountain At Fox Run are another great bunch of wise folks, doing it sane and healthy. (one day I’d love to get there!) Once I discovered the joys of Nia, Terre at HelpYouWell has been a fabulous cheerleader and Nia mentor. She didn’t even mind that I thought Nia was borderline ridiculous when I first went – but then I couldn’t stop going!

It goes without saying that I would be nowhere without the unending support and encouragement and butt-kicking from the World’s Most Awesome Trainer. I am thrilled to pieces that now SEVERAL of my local buddies have caught the butt-kicking bug and are now training with him (and sometimes alongside me)! SO GREAT.

I have not always been the world’s biggest fan, but I am now totally sold on Weight Watchers. This program has done wonders for me. It helped me reach my goal for the first time in my life, and more importantly, has helped me maintain it since July. I feel so happy and “at home” in this program and so fortunate to be working and sharing it with others. From the awesome CEO on down to my fabulous coworkers, I feel really really happy to be part of the WW world.

[Via http://foodfoodbodybody.wordpress.com]

I forgot I even had muscles there!

2010-01-13T21:37:00.000+02:00

Monday, i am proud to announce, i attended my first Pregnancy Fitness Class sponsored by one of the area hospitals.

boy what this just what This Girl needed!

in the past 17 weeks i have sure thought about doing some sort of exercise, and even dusted off (literally) the wii fit for a solitary 30-minute step session last saturday… but other than that, that’s about it. with all this snow, it’s not like i am all that excited to take the dogs on a trudge through thigh-deep drifts (poor pooches, they are feeling the effects of the cabin fever!), though we did fix the treadmill… so one day i might also remove the blankets piled upon it and use it as well.

but now, for the next six weeks, i’ll have a reason to put on my yoga pants and hit the gym each monday night.

it might not be pretty (envision a room of bouncing ladies at various stages along… if you catch my drift), but it’s good to be out there.

and now, i can feel it… whew, can i feel it!

[Via http://funtimeswiththebeckers.wordpress.com]

Midweek Brightener!

2010-01-13T09:34:00.000+02:00

I spent $1000 at the doctors today. Boohoo. Singapore healthcare is totally unaffordable! I’ve blocked nose, which I suspect is sinus… and the medicine for that alone is $120. Seriously?

Anyway, a friend, Fadz, posted this link on facebook. I absolutely love them! Especially the first pic of the old couple. So schweeeeeet! Hope this serves as a mid-week brightener for all of you!

Anyway, men and women really do think differently, eh? See what the sexes Google for!

[Via http://thewonderspot.wordpress.com]

Resolutions, A Little More Defined

2010-01-11T21:36:00.000+02:00

So here I am, a week later, and still no resolutions. It’s not that I don’t have any; I do. I’ve just been busy with the family and I’ve been trying to sort out not only my goals for this year, but how to make these goals more concrete and achievable.

It seems that my goals and resolutions this year are very similar to my goals of previous years: get more exercise, eat better and come out at the end of this year better off financially than when the year started. This year I’m also adding: be a more consistent blogger.

I’ve been thinking about why I never really seem to stick to my resolutions – or at least not for very long. I think it’s because I never really have a plan, I never have anything more than wistful thoughts and good intentions. I’m going to change that this year.

My first goal is to work out an exercise routine. My challenges are these: 4 kids, a busy schedule, a husband that, in addition to working a pretty regular work week, also often has evening and weekend appointments, absolutely no funds in the budget for exercise (for a gym membership, yoga classes, martial arts classes, Wii fit plus – all of which I would love!) and it’s freezing outside, so outdoor activities aren’t appealing to me right now. What I DO have is: a treadmill, a (very old) exercise bike, weights and various other small home fitness accessories, a supportive husband and exercise DVDs. My goal is 30 minutes of exercise at least 3 times a week.

How do I make this work? My biggest challenge is definitely finding the time. By the time the kids are all sleeping it’s usually 9:00 and I just have nothing left. Getting motivated at this time of day is virtually impossible for me. I’ve been thinking of getting up early to exercise, but the thought of this is just so downright exhausting and I already feel completely sleep deprived. I’m still sorting the timing out but I know this much: I have to schedule exercise into my calendar otherwise it just won’t happen; and this I’m still working on. I’d love to hear what other mums do for exercise and how it is fit into their schedules.

Details on eating better and financial goals are still to come – one thing at a time.

[Via http://familynature.wordpress.com]

5-Factor Fitness – Do It Like Halle Berry

2010-01-11T09:34:00.000+02:00

Want to be as fit as Halle Berry? Who would not want to be able to wear a skin tight suit and let the world see your curves, like she did in Catwoman? If you want to have that Halle Berry body then follow her fitness routine.

Berry had turned to fitness trainer and founder of 5-Factor Fitness, Harley Pasternak, for help. Some of the other celebs who have followed his fitness routine are Eve,Orlando Bloom, Benjamin Bratt and Val Kilmer.

His workout routine also includes a nutrition plan. This nutrition plan skips all carb counting and food measuring and time-consuming exercise routines.

So what’s it all about then?

The 5-factor plan consists of five 25-minute workout sessions per week. All these sessions can be done with only a set of dumbbells and a bench. In addition to this is eating 5 healthy meals per day.

“The 5-Factor Fitness plan is the product of several years of being a science nerd, a fitness nut and an exercise and nutrition scientist for the military, and then having the opportunity to work with a lot of actors who have very little time and have to see results,” he states.

You always have the time

Wanting people to know how easy this is to follow, Pasternak says, “This is something that is a lifestyle. So, regardless of what your needs are at the time, I tell people that this is a plan that is doable every week for the rest of your life. You don’t have to go to the gym; you can if you want. It’s only 25 minutes long. You always have the time, and the meals are not extreme, so you can always do this.”

Read more here..

http://www.sevafrica.com/modules/health/article.php?news_id=116

[Via http://sevafrica.wordpress.com]

Downward Dogs and Detoxes

2010-01-08T21:42:00.000+02:00

Fruits and Veggies: "Say hello to your lil' friends." (insert Al Pacino Scarface accent)

Have you been working on your fitness? (Like Fergie says.) Most of us are suffering from post-holiday bingers’ remorse. You know the collective consciousness is feeling it by the looks of packed gyms with no available treadmills and yoga studios filled to capacity. With hopes of a new year and adoption of a more balanced lifestyle, here are some simple tips to ease into the new, more healthy and gorgeous you.

A Friendly Detox – While I have been advised that the temperatures outdoors are too chilly for a full detox, I have been trying to integrate more fruits and vegetables into my daily meals. Instead of drinking plain water, I will squeeze a slice of lemon into my glass. Presto! “Would you like some spa water?” Great for flushing out the toxins.
Sign Me Up - Registering for a term of classes or getting back into the exercise bandwagon with a friend is a fun way to socialize and tone. So many of my friends say that they push themselves harder and are more motivated when they are in a group. Personally, I have difficulty getting off the couch to roll out a yoga mat. The internal self-guilt dialogue of “Um, I paid for these classes, so I better go” gets me to yoga in no time.
BANB – This stands for Buy A New Bikini…and if you can, book an all-inclusive.

More importantly, it’s about the attitude (Feel good. Look Good). Everything in moderation and you’ll be just fine.

Motivation, in the form of a delightful coral Old Navy bikini

[Via http://lovecollage.wordpress.com]

It's 2010- "New Years Resolutions"

2010-01-08T09:28:00.000+02:00

Hey everyone! I hope you all had a really nice holiday break. It’s now 2010 ans I know that there are hundreds of thousands of people who are kicking off another new year with another list of resolutions. Are you one of them? What are some of the things you wish to accomplish for yourself this year? How do you think you can make this year different, and actually see all your goals through to the end of completion? I think that it feels so great to actually make progress. Getting fit and healthy is definitely a process, so please remember that it’s always about progress, not perfection. You don’t want to stress yourself out. It’s important to set realistic goals, and to add in healthy habits that work well with your schedule and your life. By adding the good stuff in, the not so good stuff begins to fall away. However, being healthy is a main priority, because without it, we have nothing!

Today I want to keep it simple. I want to leave you with 5 nutrition tips that you should begin implementing into your life immediately if you want to get healthy and look and feel better. Start with these 5 things, and when you are consistent, then you can take the next step and get even healthier and hotter!

1) ONLY BUY ORGANIC!!!!! Especially if you eat dairy and meat, only buy them if they are organic. Produce as well. This is so important I cannot stress it enough. Foods that are not organic are either full of poisons from pesticides and chemicals, or they are genetically modified with hormones, antibiotics and steroids, or all the above. If you read the lists of what is found in non-organic food when tested, you would be appalled. Believe me…you do not want that stuff in your bodies!!!!! You really “ARE what you eat.”

2) Eat one large organic, raw salad per day. That means a salad with nothing cooked in it. So for example: Lettuce, spinach, celery, cucumber, tomato, carrot, radish, maybe apple or berries (all organic ingredients of course) with olive oil, lemon, pepper, garlic powder and sea salt for flavor.

3) Get in tune with your body. PAY ATTENTION to how you feel after you eat everything!!! It’s so important to do this because your body knows what it needs and the more you tune in and pay attention to what it feels, the more you will begin to understand its communication with you about what to eat and what not to eat. Our bodies are magnificent and brilliant and when you tune in, your intuition will be your own personal nutrition guide!!!

4) Drink Water!!!! Most people these days are walking around dehydrated. Do not drink tap water either. Buy bottled water or install a filtering system. Water from the tap cannot be trusted. Drink water from a bottle for a week, and then try to drink tap water. You will taste a huge difference! Try to drink at least 1-2 liters a day. Also, *recycle your plastic bottles if you buy bottled water

5) Stick to eating mostly or all WHOLE FOODS. Foods that are still in their natural form, have not been processed and tinkered with by man, and are the most nutrient rich foods. That means our bodies know what to do with them, and can break them down and use them for fuel much easier. Packaged, processed foods will encourage disease and fat storage in the body. Stick to the outsides of the grocery store…fruits, veggies, whole grains.

If you have any questions please leave them for me here. I am really serious about this. People must realize what is happening to them as a result of the food quality they are consuming. It is killing us. Please take your health seriously. You are too beautiful and special to waste away on junk! Here’s To Your Health!!!

Below are some good resources to check out:

http://www.living-foods.com/articles/davidinterview.html

http://www.foodpolitics.com/

http://www.foodincmovie.com/about-the-issues.php

[Via http://erinsadventures.wordpress.com]

Another fitness tool

2010-01-06T21:51:00.000+02:00

Somewhere upstream I listed the tools I was using in this effort. As I work on Spanish, I realize that I should also list the book Mindset. See this post for some earlier blogging about Carol Dweck and her findings.

One idea is to rejoice when you run into something difficult (like trilling the "r" in Spanish) because that means you have a chance to grow by learning something new. And you have faith that if you work at it regularly, you’ll master it.

The application to the general fitness effort is clear.

[Via http://leisureguy.wordpress.com]

Starting Yoga

2010-01-04T21:52:00.000+02:00

I’d been meaning to try Yoga for some time. I’ve never been very flexible or graceful and from what I’d seen it seemed like Yoga could improve my balance and flexibility. I found a book and three videos and started out recently with the videos specifically for strength and flexibility. It’s harder than it looks! I thought I was pretty strong but holding the poses is challenging. It feels great though and I plan to eventually do some yoga every day. Everyone should definately try it!

[Via http://ashszafraniec.wordpress.com]

Fitness Attempt (This time I mean it)

2010-01-04T08:00:00.000+02:00

Hello world!

So in my New Years Blog I told you that I wanted to continue my fitness plans and generally stay healthy. If you’ve read my blog before you’ll know I use to weigh 14 stone, I have since lost that weight. But like many before me have now become obsessed with the idea of being fit and healthy (mainly because I am petrified of putting my weight back on).

Anyhowsel, I thought I’d post to tell everyone how I’m going to do that this year. I’m going to do these everyday, apart from Saturday which will be my rest day.

Swim 2 miles
200 crunches/sit ups
100 push ups
500 jumps with a skipping rope
Weight lifting (not specified yet)

Pretty simple I’d say and hopefully this will work wonders, although I’m no personal trainer or anything so I don’t really know what I’m talking about.

Speaking of health and fitness though, before Christmas I went into Burger King for lunch. As usual I went for the Supersize XL Bacon Double Cheeseburger meal, it’s a tradition that my friends have as well as it being one of the best options Burger King have. Just before I went to sit down and feast upon my mighty meal I noticed nutrition guide at the counter and decided to have a look. Now I know Burger King, McDonalds, KFC are unhealthy but I was shocked to see that the burger alone in my meal came to 928 calories. 928! That’s half of your daily allowance if you are female and more than a third if you are male. Just the burger, never mind the fires and drinks. That’s ricockulous, I’m glad I only eat fast food every couple of months.

[Via http://itsframpton.wordpress.com]

Fitness blogging

2010-01-01T21:41:00.000+02:00

I talked to The Wife about starting a new blog devoted to my fitness efforts, and she pointed out that I would do so much cross-posting that it would be a pain. So instead of a new blog, I have a new category: Fitness.

This is not just physical fitness I’m talking about, but fitness overall, for me in terms of what I value. From the thinklinkr outline I’m working on:

My plan for 2010 is to work steadily on these, which are listed roughly in order of priority (and, let’s admit it, in how appealing they are to me).

The mental fitness work right now consists of learning Spanish and reading books that are filling—right now, Herodotus.

So I’ll blog about this fitness project over the coming year, in which I’ll become 70, which seems a good time to work intensively on fitness since the distraction of having a job is gone. And what a distraction that was, I now realize. Some people talk about the pleasure of having a job that is fulfilling and satisfying enough so that they money they get is just lagniappe. Well, perhaps for the first couple of years of being director of admissions and tutor at St. John’s. I highly recommend retirement.

[Via http://leisureguy.wordpress.com]

Happy New Year folks!

2010-01-01T09:43:00.000+02:00

Happy New Year folks! I am joining this exciting personal training plan because I am starting up my own fashion underwear brand and online shop in 2010 so need to be as buff as possible for the launch photos. My biggest challenge is unlikely to be the physical aspect as I have trained in the past for many marathons. I am however gonna find it far more difficult making head or tail of all the various blog posts! I haven’t got off to a great start because I can’t even find the first workout Anyway, good luck everyone

[Via http://sunseekermike.wordpress.com]

A new football exergame may get guys off the couch

2009-12-30T21:16:00.000+02:00

A few days ago, I noticed a Wii Football on Amazon, set to release later next month. It’s from the same company that produced the calorie-counting Wii tennis racket, and I thought it was just another cute item to add on to Madden games. But it turns out that the pigskin Wiimote skin may be the shape of things to come – a rumor has it that EA Sports is planning a “guy’s” installment in their popular Active exergame line, and it’s going to be based on football-styled training, including instruction on how to make perfect passes. Sounds like a good way to burn off those Super Bowl nachos and beer. Maybe an old Slam Man can be suited up in a jersey and repurposed as a tackling dummy.

[Via http://arrowdynamicmom.wordpress.com]

Exercise Less, Not More!

2009-12-30T09:41:00.000+02:00

[ Editor's Note: Fitness author Jon Benson shared this letter with me and gave me permission to share it with you. ]

If I had to pick out the number one reason most people fail to achieve good results in the gym, guess what it would be? Over-training. Exercising too much. Sounds counter-intuitive, but trust me: It’s quite real. Folks write to me all the time and say…

“Jon, I don’t get it. I cannot lose bodyfat and I’m running six days a week for an hour and training in the gym five days a week for 45 minutes!”

My answer back is usually:

“You are training 4x more than me, and I’m a fitness pro!”

Look, do you take 21 aspirin for a headache, thinking the more you take the faster your pain will go away? No? So why apply the same logic to fitness? Only a certain amount is required. Beyond that, you are spinning your wheels. When I wrote 7 Minute Muscle (available here) I exposed all the lies about training too long and why this is not the best way to achieve the results you want. Check it out if you want the facts.

One more thing: 75% of your progress will come in the kitchen, not in the gym or on the treadmill. As for me, I would much rather eat smart and train less than train all the time and be forced to eat 6-8 times a day just to recover from it all. That makes no sense to me at all. You?

Click Here! <— Less Is More!

[Via http://iehealth.wordpress.com]

WOD

2009-12-28T21:51:00.000+02:00

“Turkey Buster”

1000m Row

10 Burpees

800m Run

10 Burpees

750m Row

10 Burpees

600m Run

10 Burpees

500m Row

10 Burpees

400m Run

10 Burpess

250m Row

10 Burpees

200m Run

10 Burpees

[Via http://crossfitrxd.wordpress.com]

64.2kgs or 141 lb and 8.58 oz

2009-12-28T09:32:00.000+02:00

The same weight for two days in a row. Well that’s unusual.

Today I made it back to the gym. I did 40 minutes of cardio and burnt 460 calories. I’m not sure whether I’m still ill or have become unfit, but it was hard work. Not a little bit hard, but really, really hard. When I go o the gym, I definitely believe in the motto ‘go hard or go home’. I don’t understand the people who go to the gym and read. Read??? I once saw a woman who was lying on her back whilst also reading the SMH. I doubt she was concentrating on her form.

When I go to the gym it is for the sole purpose of burning as many calories as possible and toning and honing as much of my body as I can manage. I’m not there to talk or make friends. I’m there to work – I should be breathless, on the verge of pain and sweaty (and make no mistake about it, I don’t glow or perspire – I sweat). When I first set-up on a machine, I say hello to it. For the next however many minutes, it is my partner in achieving my goal.

Anyway today was a good workout. I would much rather be playing sport (damn my knees which won’t allow me to do the things I really love like play netball and run), but at least I can still get the endorphin high from somewhere.

Today’s outfit is definitely not flattering. I can’t say when all I did was go the gym, I care today. I’ve had the shorts since I was 21. I do like the fact I can still fit into clothes from more than a decade ago. Does help a bit when it’s got a drawstring waist!

I really thought taking a shot in my underwear every day would show me more. I’m almost disappointed that I can’t see big differences in my weight, but I can’t really and that shouldn’t disappinte me, it should reassure me. What this does prove though is the fact that it’s all in your head. The way you perceive yourself isn’t really down to the scales or what size you are or what a photoraph tells you – it’s in your head. Well my head to be precise.

[Via http://bodyobsessed.wordpress.com]

Addiction Recovery - How to Jump Start Your Fitness Program - Part 2

2009-12-25T09:52:00.000+02:00

Part 2: the mind, body and spirit:

As in my last article, the recovery of a life threatening disease is detected, requires a balanced approach to body, mind and spirit. In Part 1, Charlie makes a good start to his recovery program for help. He recognizes that sport is an integral part of his recovery program and began working with a health professional to restore the structure and function of his sick body.

A training program onlineImpact almost every aspect of the health of Charlie.

In fact, exercise can:

• Reduce the risk of premature death

• Reduce the risk of heart disease

• reduction of high blood pressure

• Reduce high cholesterol

• Reduce the risk of many cancers

• Reduce the risk of diabetes

• Reduce body fat and improve body weight

• Develop and maintain a healthyMuscles, bones and joints

• reduce depression and anxiety

• Improves performance in work and in sport

In this article I will focus on the importance of exercise in a balanced program and complete recovery.

How it works?

Recall that Charlie is 50 pounds overweight and a little 'short of breath. He finds walking very painful, because of the lower back. But after four weeks, chiropractic,Charlie is now without pain in the situation five to ten minutes walk. He is happy with his progress and, in any case, sees light at the end of the tunnel. Discovers that has taken hold on the levels of stress and the number of its sense of vitality and wellness. He had always enjoyed walking and stretching, but the chronic pain and addiction to alcohol and drugs kept him from carrying out these activities.

The next step for Charlie is on four simple low back add enough for his daily walkRegime. If it can be more flexible, the muscles in his lower back in a better position to support him during the loading operations. Charlie's chiropractor sits two given two practical exercises, lying on his back. He has no problem with the exercises in the office and feels he can do these exercises almost anywhere.

Charlie decides that he is on foot and back pain can perform the exercises in the beautiful park nearby. He will also be able to read every day hisMeditation and spend time in silent prayer as well. In this scenario, it is within his physical body and also feed your spirit and soul. In addition, there's the movement in the beauty of nature.

This is an excellent example of a recovery program that the mind, body and balance the spirit. It should be noted that many people to minimize or ignore altogether the exercise component of their program of recovery.

Charlie asked for help, and took the measures taken to achieve its objectives. Hework to collect his recovery program consistently every day and starts, the fruits of his efforts. Not only does exercise help him recover from his addiction, will also help him to the risk of another heart attack and help him lose weight. Ultimately, it will play again in position, with her two beautiful grandchildren.

Note that fitness is an important part of any recovery program. Act now and be physically fit!

[Via http://reducecholesterols.wordpress.com]

The New Years Resolution

2009-12-21T21:43:00.000+02:00

Tis’ the season!…to make our resolutions for the New Year. So how about that commitment that we all have made at one point or another take better care of ourselves? Quit smoking, stop drinking, eat better, exercise, read more books, the list goes on and on and every year we dutifully break our promises (some of us anyway!).

This year, I started on my new years resolution early…as in September early. My goals are simple

1.) Eat healthful most of the time

2.) Exercise 3-5 days per week and

3.) Gain a greater awareness of what my body needs to be healthy and happy from the inside out.

Seems simple enough, and so far I have been reasonably strong, but flexible in my commitment. The result? I’ve lost 21 lbs. I feel 100% better and it has become easier to make good choices. The process has been long, but to be honest, making the changes over time has proven to be a blessing in disguise.

Perhaps that is the key to keeping a New Years resolution, keep it simple, achievable and don’t beat yourself up if you have to take it slow?

[Via http://beautytrix.wordpress.com]

Alexander Technique Brighton Hove Sussex - fitness & flexibility in five minutes a day

2009-12-21T09:22:00.000+02:00

Alexander Technique Brighton Hove sport & fitness coaching with Alan Mars

Can you really, significantly, improve flexibility in 5 Minutes a day? Yes! http://tinyurl.com/yb3uzpq

I really enjoyed this Twitter post by colleague & former fellow student Robert Rickover.

Improving Flexibility, Nien Cheng, the Cultural Revolution, Body Mapping, Alexander Technique – all in one place! http://tinyurl.com/yb3uzpq

The flexibility routine that Robert describes is one that use for myself and particularly with people who come to me for Alexander Technique, sport and fitness coaching.

Visit Robert’s world here http://twitter.com/BodyLearning

Robert Rickover

[Via http://alanmars.wordpress.com]

Swimsuits and smiles

2009-12-18T21:50:00.000+02:00

So it’s frigid cold here at this time of year. Everyone knows that! So why would these brave souls embrace the new year wearing only swimsuits and smiles?

That’s the story behind our Polar Bear Club for Promontory’s Elite!

On the first of every year, we commemorate the year by doing the PHA Circuit Training Class in the pool instead of staying inside. Unlike “normal” Polar Bear clubs that move from hot saunas into cold water, we exercise in a warm eighty degree pool and then roll in the snow.

Immediately after the snow roll, you get into the Jacuzzis. Hot beverages and pastries follow and you’re then rewarded with a prestigious Promontory Polar Bear Club T-shirt.

There is no cost for this once a year opportunity. For an unforgettable experience join the thirty-three other members that have already signed-up.

Where: Ranch Clubhouse

When: Friday, January 1, 2010

Time: 7:00am

[Via http://promontoryclub.wordpress.com]

Walking Your Way To Health - It's All About The Walking!

2009-12-16T21:20:00.000+02:00

So yeah, walking. Walking (that’s an entire freakin site dedicated to walking…a great site I might add!) is a wonderful for of physical fitness for many different reasons. It’s a form of exercise that just about anyone can get started with and at the end of the day it’s a form of physical exercise which means that it’s an incredibly healthy activity. You see, so many people feel as though they have fallen off the ladder so to speak when it comes to their physical appearance and overall fitness level. People like this are often desperate to get back into shape and to look “good”. They want to see fast results and they think that they need to start doing some crazy fitness stuff like signing up for a gym membership on impulse alone. The fact of the matter is that getting healthy is something that will not happen in a matter of a week and it isn’t something that you need to bash your head against. Something as simple and low key as walking really can help just about anyone change their life and get healthier.

Now, walking isn’t something that is going to melt the pounds off instantaneously or give you that sexy physique you’ve always wanted in a matter of days, but it is a great gateway to overall health and well being. Instead of trying to near kill yourself by running laps around your neiborhood after doing very little exercise for a long time, walking to exercise is a better way to go. A great analogy that I have literally just thought of is gateway drugs. If someone tries out alcohol or smokes a little weed for their first time and enjoys the feeling of being high or drunk, then that person is probably going to be more open to trying out harder drugs (I have to say that this fully depends on the individual though). So, think of walking as your gateway to harder drugs. And by harder drugs, I mean more intense exercises and bigger steps towards a healthier lifestyle. If you start walking and enjoy the feelings you get from this form of exercise and enjoy doing something healthy, then you are going to be more likely to start taking even more drastic steps towards better health.

Another great thing about walking is that it is incredibly cheap and easy to do. All you really need is a pair of comfortable walking shoes (that’s a site all about getting the best pair of walking shoes) and to get yourself out there and walking. And honestly, a pair of shoes specifically designed for walking isn’t really necessary. As long as you have a pair of sneakers that are comfortable then you should be good. And that’s it! You don’t need to pay for a gym membership. You don’t need to get a treadmill. All you really need are shoes and to start walking. Personally, I don’t walk too much anymore because I’ve since moved on to more “intense” physical exercises but I will say that it was a great stepping stone activity for getting me where I am today in terms of my great health and physique. I do still go for a walk now and then just because it is very relaxing and always healthy, but just not as much as I used to. Enough reading this post though, it’s time for you to get serious about walking if you’re someone who wants to get healthier. Go walk the walk!

[Via http://walkingforfitness.wordpress.com]

Body Fat

2009-12-16T08:57:00.000+02:00

There are many of us that are interested in losing weight, but whenever we say that we are interested in weight loss what we are typically saying is that we are interested in fat loss. That is why we would all benefit from taking a look at a body fat percentage chart whenever we first start in our efforts to lose weight and keep our eye on it during that time in order to see how we are progressing.

It is fairly easy to find a body fat percentage chart on the Internet, but it really depends on why you want to see one of these charts in the first place. If you’re just trying to determine whether you could be considered to be obese, those numbers may vary to a certain extent in some of the charts that you’re going to read. For the most part, however, a man that is 25% body fat and a woman that is about 32% body fat are considered to be obese. A healthy body fat for an athletic individual would be about half of that amount and you can even go much lower than that if you want to see better results and to look even thinner.

Although it may seem rather complex, a body fat percentage chart is really only based on a simple mathematical formula. It is figuring out the amount of fat that you have in your body in comparison to your overall body weight. For example, if you were a 200 pound man which was carrying around about 20 pounds of body fat, your body fat percentage would be at 10% which is a very healthy level. The way that you would reach these numbers is by weighing yourself and then taking into consideration the weight of your overall structure, muscles, bones and organs. There are some calculators that are available online which will make it very easy to calculate this number.

Whenever you first start losing weight, you may find that you are rather high on the body fat percentage chart and perhaps even a little bit higher than what you would have considered at first. Don’t be discouraged over this, and keep in mind that the more body fat that you have, the quicker you are going to be able to lose that body fat. It takes energy for you to carry around additional weight and if you’re watching what you are eating and eating healthfully, that extra fat is actually going to make you burn additional calories. That is why it is more difficult to lose the last 10 pounds of body fat that you want to lose but it is fairly easy for you to lose the first 10.

As you continue to lose weight and you are happier with how you look overall, your need to look at the body fat percentage chart is probably going to go away. It is still a good idea for you to keep track of it, however, as it is an interesting number to have in your head and can motivate you to keep going in your weight-loss efforts as necessary.

Get Your Dream Body In 6 Weeks With This Secret Summer Diet Plan

[Via http://bodyfatchart.wordpress.com]

The Dominance of Culture. Or - Why the Healthcare Debate is Silly

2009-12-14T20:55:00.000+02:00

My friend JR Atwood recently posted about the synchronous increase in American waistlines, and decrease in American intellect.

He was responding to an article by David Rock, called “Are Our Minds Going the Way of Our Waists?“

David’s point is that new technologies are providing distractions (mental calories) in much the same way that industrial agriculture has provided physical calories – in abundance, and with little concern for quality or nutritive value.

Are we becoming fat-heads?

In the end, David asks us to consider evaluating new technologies for their effect, before embracing them wholeheartedly.

While it’s a useful exercise to do personally, no group will ever do this, and if they do, they will never successfully enact changes to behavior based on their findings.

The nature of life is to expand. People will always seek the newer, better, faster, crazier thing out there. Depending, I think, on how their culture defines those terms.

What “causes” obesity? Is it simply “overeating,” or “an overabundance of cheap calories?”

I don’t think so. Many “indigenous” peoples throughout history have had access to an overabundance of cheap calories all the time (fruits, grains, etc.), yet didn’t tend toward obesity.

Similarly, what causes “fat-headedness?” Is it the availability of blogs, tweets, commercial television, etc.?

While I can’t think of an historical corollary here (a time when information was overabundant), there’s probably one to be had – and one where the individuals didn’t turn into snippet-junkies, but used that abundance of information to create wonderful new things. Maybe the Renaissance, following Gutenberg’s printing press, would be a good comparison.

The common denominator underlying these attitudes or approaches – the things that guide action – is the cultural context that the individual identifies with.

Identifies with – not that they are “within.” There are sub-cultures within every larger culture, and there are “iconoclasts” within every culture – people who do not go along with the larger push of that culture.

The distribution of individuals’ cultural-adherence within their culture probably follows the bell curve. Most people most likely tend to follow the status quo within the culture (hence the existence of the culture…if they didn’t, it wouldn’t exist!), and then there are people on either end of the spectrum, fewer and fewer the further away you get from the culture’s main mores and values.

Most of the modern “healthcare debate” fascinates me for precisely this reason. None of it addresses the creation of a culture of physical health.

Why is that? I asked this recently, following another author’s lead. Why is America terrified of physical education?

I’m not sure what the answer is to that question.

When you consider the power of culture, however, it becomes clear that any other action, any action that doesn’t seek to create a culture of physical health/education, is merely lip-service…it’s just talk.

Examples of cultures that valued physical strength, health, or education (in an “external” fashion…cultures that valued the above in an “internal” fashion are even more numerous, but because they never explicitly stated their mores with regard to the subject, it’s much more difficult to pinpoint why they valued physical health, etc.):

Ancient Greece
Ancient Rome (pre-Republic)
Sparta
Viking culture
Soviet culture

These are mostly totalitarian-type cultures. Or at least, cultures that demand a high degree of self-sufficiency from their populace.

Is there a link? Does “Democracy” breed fatness?

I’m interested to find out.

[Via http://leegertrained.wordpress.com]

Health News Roundup: Coffee Makes You Drunk(er) and You May Have "Sitting Disease"

2009-12-11T21:32:00.000+02:00

Well…

…the polar ice caps are melting, it’s 27 degrees outside and my heater is broken. As I type this, the only heat in my apartment is coming from a 6-inch tall space heater perched on my desk and as close to me as possible. But, hey, it’s the holidays. As they said on Community last night (in another hilarious episode), “Happy Merry”!

Speaking of typing at my desk, the NY Daily News cites a poll conducted by the Institute of Medicine that found Americans sit an average of 56 hours a week. Even more disturbing is that going to the gym every day won’t help to erase the damage done by a 10-hr work-day spent in front of the computer. Their advice? Get up from the computer every couple of hours and walk around. You can always bring your iPhone along with you if you’re afraid you’ll miss a tweet.

While I’m on the subject of work, a new study shows that those of us that get paid hourly are happier at work than those who are salaried employees. As a freelance, I’m just happy ifwhen I get paid. Period.

If you’re attending any holiday parties this weekend (and I hope you are!), you may not want to drink coffee to sober up. I read in the Telegraph about a Temple University study showing that coffee and even alcoholic beverages with caffeine in them may make you more drunk. Caffeine gets rid of any remaining inhibitions you might have had regarding things like driving a car, or dying your hair.

It turns out that people can identify, pretty accurately, personality characteristics just by looking at someone. A new study shows that the way you stand, the expression on your face, your mannerisms, all of these things can tell someone whether you are nice, open and emotionally stable, for example. Guess it’s not just what’s on the inside that counts?

Have a great weekend,

Amber

[Via http://twentynineblog.wordpress.com]

Fat is energy and the best way to lose it is to use it!

2009-12-09T21:50:00.000+02:00

Hello Ladies! I know last week was tough but you all did such an excellent job. Lets work extra hard these last couple days and please don’t let the weather discourage you. I know it’s no easy task to rise before the sun and bundle up before you head outdoors. What you really want to do – and the last thing you should do – is to hit the snooze button and pull the blankets over your head. But it’s only winter! Don’t let it throw you off your game. While everyone is at home fattening up this holiday season you are out working your butts off and you are the winners in the long run!

I am sure you know someone who’s getting amazing results from an insanely low-calorie diet. It may be tempting to severely restrict your calories in hopes of a drastic weight loss, but don’t even think about it! The honest truth is, very few people can maintain one of those crazy kinds of diets for more than a couple weeks. And to make things worse, most people on near-starvation diets gain back all the weight (and more) just a few months later. In weight-loss terms, fat is energy and the best way to lose it is to use it. You have to do it with diet and exercise. If you diet without exercise, the majority of your weight loss will be from muscle. The minute you stray from your diet, the weight will come right back on. You being at boot camp and using the tools I am providing for you is the best way to go!

While we’re on the subject of diet I’m sure you’ve all heard that your post-workout meal is actually your most important meal of the day (aside from breakfast). I’d have to agree with that for the most part because refueling your body with the right combination of nutrients is SOOOOO vastly important to repairing your muscles from the breakdown of a workout, and keeping your metabolism sky high. A recent 12-week study said that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss – while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength.

First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to keep a steady supply of amino acids. Well, when it comes to post-workout meals, you can almost use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carbohydrate source to elicit an insulin response, which surges nutrients and glycogen back into your muscles for repair.

With the post workout meal, you actually want almost all carbs and protein, and very little fat if any. Fat just slows the absorption and glycemic response which is not what you want with the post-workout meal.

Post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup are a great choice.

Studies show that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher percentage of the carbs ingested will be used for muscle glycogen replenishment instead of other uses. See you at camp!!!

Committed to your success,

Stacy Papakostas

[Via http://nycadventurebootcamp.wordpress.com]

Furloughs: Yes, you can survive them

2009-12-09T09:44:00.000+02:00

Furloughs often feel like you're right in the middle of this place, getting ready to do battle with exotic snakes. Stay a step ahead of those snakes.

What doesn’t kill you makes you stronger.

When you’re faced with a furlough, you will want to choke the first person who says this to you. How can anyone look at losing pay — when they may already be rolling pennies for gas — in any sort of positive light?

I won’t sugarcoat it for you. Furloughs are hell. There is nothing good about them. The only iota of positivity about furloughs is that they’re better than permanently losing your job.

Life when you get the announcement, when you’re on the furlough and when you get that first cut paycheck will be horrible. However, there are ways you can make it (somewhat) less traumatic.

Save, save and save some more

I know this may be next to impossible for some of you who are already poorer than dirt. Believe me, I’m here right now. But as soon as you know a furlough is coming, start saving every single dime you can save.

First, try a set system: How about saving five bucks a week? Maybe $10 or $20 if you’re slightly more fortunate? Remember this: A little bit is better than nothing at all.

Look at what you can cut back. I’m not saying you have to starve, but there’s always some sort of little thing we’re always on which we’re blowing money. For example, I would buy AT LEAST one pop a day from the office vending machine. I’ve cut that out (except for some days when I’m desperate to wake up). Guess what? I have an extra $5 a week!

Space out the days (if you can)

One of the positives about how our company’s furloughs have worked is that we’re allowed to space out furlough days if we like. I know that our company has doled them out per quarter (three months). So if you take one furlough day every other week, for example, it’s less of a financial shock that half of a paycheck.

Keep in mind your timing versus the time you have a major expense due. My biggest expense, by far, is rent. So, when selecting my furlough days for this coming quarter, I’ve kept that in mind. I selected days that would appear on paychecks less critical that others. I sat down and figured out when pay days come for January, February and March. I then figured which days I would get the “rent paycheck”. I made sure to avoid scheduling a furlough day during pay periods for which I would get the rent paycheck. Correction: I avoided it as much as possible.

Some companies, though, do not have this option. Many of them, like the state of Oregon, are giving their employees scheduled days. Others are making them take a straight week — or two weeks — off.

Piece of advice: If you are allowed to choose your furlough days, get your requests in ASAP. In my individual department alone, our management had to schedule a combined 150 days off for everyone. If you have a furlough during the summer, you have to figure in everyone’s vacation time AND the furloughs.

Occupational therapy

Now it’s time to wake up for that dreaded day of your first furlough day. You will be very tempted to lie in your bed in a pile of Cheetos crumbs while watching daytime TV. You MAY eventually take a shower around 3 p.m.

You often get this “mad at the world” mentality. I hate to say it, but no matter what you do, it won’t totally go away. But one thing you can do to lessen the sting is serious time occupation. The busier you keep yourself, the less time you have to dwell.

Get your **** together

Pardon my edited French, but come on, everyone has that one household chore from hell or extremely daunting task that has been eating him/her alive. This is the time to get it done.

Is your un-mowed grass to the point where your yard looks so much like an exotic wildlife kingdom that Jack Hanna wants you to lease it to him? Does your fridge look like a science experiment from hell? Do you have a closet that is just ready to frickin’ explode? Does your laundry pile look like Mount Everest and smell like a backwoods sewer plant?

You have nothing else better to do now. So get something done. Trust me, you’ll feel like a whole new person. Just last month, I made the major accomplishment of cleaning out my bedroom closet. It was to the point where all the junk inside was making shelves collapse, and I couldn’t really get inside. Now, I can actually go inside, find things relatively quickly and not risk breaking my neck. That’s a great feeling.

Get it out of your system

Clearing your collection of Vanilla Ice, MC Hammer and Milli Vanilli cassette tapes — and hauling it out to the heap — will definitely wear you out. You can seriously burn a lot of calories while doing super-heavy housework.

But when you get that done, don’t stop moving. I hate to sound like one of those crazed infomercial people, but exercise truly is a major stress-reliever. And what could boost your self-esteem more than fitting into your “skinny jeans” again? Heck, even immediately after a workout, you get a sense of accomplishment. You’re just proud of yourself for actually getting off your rear and doing that.

Day at the “spa”

After all of that hard housework and exercise, you’ll definitely want to clean up. But because you have more time on your hands, take more time out for yourself and your sanity.

Find some of that bubble bath you got for Christmas last year that you’ve never had the chance to use. Get all of those girly or metro (for guys) stuff out. Run some hot water in the tub and just kick back. Go ahead, let your toes get wrinkly. You deserve it.

Take in some cheap or free entertainment

You want to amuse yourself during this time, too. You can’t make it all about work because when your next furlough day comes, all you will think about is, “Great. I had to finish this damned quarterly earnings report in less than a day. Now, I go home to scrub cat puke out of the carpet — AGAIN — while I’m losing pay.”

With entertainment, I highly advise going with comedy or really, purely stupid stuff. You know? Those “guilty pleasure” shows? The ones you would be so embarrassed to let your friends know you watch — but you still watch them anyway?

Laughter is proven to have both short- and long-term health benefits. Do you not believe me? Check out this info from the folks at the Mayo Clinic. You also have the effect of “escapism”. By diving into something that’s really out-there or absurd, you suspend reality. Escaping a terrible reality for just a little while is definitely needed.

You don’t have to pay a fortune for this. First, you can catch a variety of broadcast TV sitcoms for basically nothing or, if you’re a little more fortunate, there are several great escape shows on basic cable. truTV (f.k.a. Court TV) is an excellent place for this, because there’s “Cops”, “Speeders”, shows featuring dumb criminals, etc. Do you believe your life stinks? Well, you could be that nasty drunk with mange who just got busted for assaulting his stepbrother-in-law with a broken Old Crow bottle.

Try not to face it alone — but be choosy

During any extremely difficult time, you do not want to face it alone. Make sure to surround yourself with friends and/or family. Just choose them wisely.

If it’s possible, try to schedule your furlough days with a friendly co-worker or another friend whose company is also furloughing workers. This person can say, “I know how you feel,” and really, really mean it. Make sure, though, to not make your time with them a total “bitch session”, during which you lament your furlough and blame everything and everyone who may or may not be responsible. You may also choose a (and make sure you understand this key word) SUPPORTIVE friend or family member. This person must be someone who lends a shoulder instead of pointing the finger. Don’t spend time with Aunt I Told You So, who slams you in every conceivable way because you chose a career field she hated.

***

Are all of these ideas fool-proof? No. Will they ease all of your pain? No. Losing pay bites.

Just remember this: Every morning you wake up, you were meant to be alive. Don’t act like you’re dead.

[Via http://flatbrokeblog.wordpress.com]

Your success will come from being passionate about what you love and want.

2009-12-07T21:47:00.000+02:00

Hanging around successful people…people who are at the top of their craft and making great money at it is inspiring and exciting. Encouraging. Bryan played with musicians who have had great commercial success and we hung out with them for hours and hours: Kelly Rhoads, Kelle Garni, Carmine Appice, Michael Angelo Batio. These musicians have been a part of or worked with Quiet Riot, Ozzy Osbourne, Rod Stewart, Jeff Beck, etc. What do you think they were talking about?

Most people would think…women, sex, drugs, etc. NO! The whole night they talked about their instruments, music, technique, their equipment. They live and breathe music. It is their greatest passion. It is as much a part of them as breathing.

I believe this is an important part of why they have been successful. Music lives in them at a cellular level. I’m not sure I have done this with anything except dance in my life, but I realize to have the kind of success I want, at writing, I have to really start talking about my writing all the time. I haven’t put my focus there, so how am I going to have great success at it.

So, this is my OWN Law of Attraction homework for myself. Talk to everyone about my writing! Now, I just gotta get on my other one…and hit the yoga hard today! I barely made it past 10 minutes last night!

Namaste.

[Via http://triplegoddessexperiment.wordpress.com]

Running in the Rain

2009-12-04T21:51:00.000+02:00

In order to make today moderately productive, I went for a 3 mile+ run throughout local conservation lands. Before you navigate from this page, this run was abnormally through incessant rain in 50 degree weather. Some of you may claim this excessive and brainless but there was a natural high that resides above the normal “runner’s high.” I can only hypothesize that the accumulation of surrounding factors that I experienced running amplified my connection to nature and increased the purity of the activity. Beads of cool rainwater accumulated on my eyebrow prior to joining the resounding precipitation falling to the saturated ground. One squishy footstep followed another as I quickened my pace dodging the large obtuse puddles. Upon completion of my cleansing run, steam swirled away from my cooling body. An enjoyable run considering the climate.

I’m not claiming the best way to break the lethargy of daily fitness is to run in poor or unhealthy conditions, but it may open your eyes to a pure experience of exerting yourself within nature. I would rather get kicked in the cojones then run on a treadmill. I believe that any physical activity performed outdoors is far more enjoyable than straining yourself within the confinements of a gym. If given the opportunity, I urge you to expose yourself to the endless alternatives of healthy activities that reside outdoors. Take the breath of fresh air!

[Via http://klbreasoning.wordpress.com]

Late Late at Night I Thus Begin

2009-12-04T09:32:00.000+02:00

This is the beginnings of this one man’s quest to spread the word about all things cool. I hope you will enjoy what I’ve to say and will stay with me through the times to come. I’m actively involved in many web projects, local businesses and organizations. Interests of mine include web development, life styles of kings, and being healthy and active with my life; all of which I will be blogging about.

I hope you do dearly enjoy this, and i look forward to meeting you all.

[Via http://kingkabuz.wordpress.com]

Muddy Rain

2009-12-02T21:22:00.000+02:00

Whats great on a rainy, cold day? A cup of Starbucks that is! I however didn’t get a picture , mostly because I enjoyed it while entering school, and most schools have rules, rule 1# no technology, lame…

When I got home after a short rainy day I opened the cupboard to find a snack. Mom bought me some new granola bars from giant eagle today! but I didn’t wanna eat one already… So I looked for some left overs and found a jar of almond butter. My cupboard currently has 3 jars of almond butter, 2 jars of peanut butter, and one jar of soy butter. one of the jars of almond butter had about a tablespoon left, and the peanut butter even less. So looks like I have 2 jars of nut butter for oats in a jar! Today’s jar contained 1/2 scoop whey, 1/2 cup oatmeal, and 1tbsp almond butter. A fun and easy snack to kill that one or so tablespoons of butter left in yo jar!

Aside from oats in a jar, rainy days, Starbucks, etc… I GOT A STREET BIKE! We bought it Sunday and hopefully will be getting it tomorrow! I’m so excited to learn how to ride! My dad rocks, he is so good to me, and loves to see me succeed. More importantly is our great relationship together, he’s like a really good friend to me, and more importantly a great dad . I look up to him because of his strength and will power to be in the shape he is at 50+. He withholds the determination to oversee the physical setbacks he received in the past and workout like he never even received them. And most importantly his love for his family, and friends. What a powerful, respected person!

Biking Jacket

[Via http://seanruns.com]

Seattle Half Marathon

2009-11-30T21:43:00.000+02:00

We went to packet pick up on Friday morning. We got our bibs and chips and shirt (teal? really?) and headed out to the expo. Lots of vendors but no free swag except a few samples of granola or recovery beverages or dried cherries. There were a lot of people in a space much smaller than the Danskin expo. It didn’t translate to me then that these people were going to be running with me in a few days.

After we left the expo we went to Bambuza to get a bite to eat. Delicious as usual. I had the Ginger Claypot Chicken. Then we headed up to REI for some last minute shopping. We left REI and caught a bus back home. Downtown traffic was crazy. Turns out they were lighting the stupid tree at Westlake Center or somewhere.

Saturday morning we realized the clothing drop bags were not part of our packet so we drove back downtown to the Westin and I ran in to get them. Turns out they were nothing more than garbage bags. We went home and had steaks, sweet potatoes and a salad for our dinner. We laid out our clothes and gear and then off to bed fairly early.

Sunday morning the wind was blowing but not too hard. At least it wasn’t raining. Yet. It was overcast. We had a 7:30am start time and we figured we needed to catch the 6:03 bus to Key Arena. We got on the bus and the driver commented on us running the marathon. We let her know we were only doing the half, like that might make us sound less crazy. A few stops later another woman got on with her race bib on. We toodled down First Ave. and a gentleman got on and sat with us. He struck up a conversation about the race and laundry’s on Queen Anne. As we exited the bus he wished us luck.

We checked our clothes in and made one last stop at the Honey Buckets then off we went toward the start line. It was starting to mist by then and I was hoping it would let up soon. I saw a few Half Fanatic shirts and a few Marathon Maniacs too. Pretty soon it was time for us to line up. We were way back, well behind the 2hour 45minute pacer and there were still tons of people behind us. We saw our old Weight Watchers leader, Phil and our neighbor Lori but they were the only people we recognized.

After the singing of “America the Beautiful” and the announcements of who won the Baghdad Shadow half marathon, the airhorn sounded and we were off. Down Fifth Avenue. The Monorail went by overhead at one point early on and some people hooted and hollered. The entire width of Fifth Ave. was packed with people. People darting in and out, around other people. I nearly stepped on several people. I passed by a dropped glove. And then a knit hat. And a packet of Clif Blocks. Another glove. A sweatshirt? An asthma inhaler.

Finally we hit the entrance to I-90. I looked around the big, gentle turn and saw nothing but people. Lots and lots of people. We got to the top of what the Seattle Marathon map referred to as a gentle slope. There were people lined up for the Honey Bucket. There were so many people. Then I heard a thud and looked over to see about 6 or 7 people lifting an elderly woman to her feet. She put her hand to her mouth several times, like she was checking for blood. I didn’t see any on her face but maybe her mouth was bleeding on the inside. There seemed to be enough people there to take care of her so I didn’t feel too bad about continuing to run. We continued on I-90 for a little while eventually going through the Mt. Baker tunnel where two women had hopped over the jersey barrier to pee. Well, I assume they were doing #1. Hard to say since I didn’t stop for them either.

After exiting the tunnel we also exited I-90 and went down toward Lake Washington Blvd. I’m feeling pretty good at this point but I know there are hills coming up. I had already eaten some Sports Beans but was really waiting for the Gu station between mile 5 and 6. Finally it came and I grabbed a Vanilla Bean flavored Gu. It didn’t taste half bad. I didn’t care for the thick, gooeyness but beggars can’t be choosers I guess. It was supposed to have caffeine in it but I didn’t feel any better after taking it.

We came upon the halfway mark where they had a big ballooned arch with a timer. I thought I was doing pretty good crossing the halfway mark at 1:25 (gun time). If I could maintain my current pace (which I was pretty sure I couldn’t) I would come in at 2:50:something. My legs were starting to fatigue and I knew the hills were coming. I planned on walking up them unless they were sloped. First came Galer. Oh lord. This 1 1/2 block long hill is straight up. I walked it. As I turned the corner I looked back to see if I could see Morrie. She had fallen behind me a little earlier. There she was, walking up the hill, taking a sip of water. Ok, I felt better. I hit Madison and continued to walk for awhile but then decided this counted more as a slope than a hill so I started to run. After cresting the Madison portion we rounded the corner into the Arboretum. The rest of the race is pretty much a blur.

I remember coming out of the arboretum and crossing 24th with it’s weird zig-zag police tape aisle and then off the street and onto a paved trail I never knew existed. This part was more uphill and I continued to look back for Morrie. I stopped to use the Honey Bucket at around mile 9 and since I didn’t see her I thought maybe she had passed me. I kept looking back for her just in case. Pretty soon an ambulance went past me, on the trail. When I came up on it there was a woman laying on the ground covered in blankets with one runner holding her feet up and another at her head. Soon, I came down onto Roanoke. I was getting close. But Lakeview Drive was the worst part of the run for me. I kept thinking, “This is not fun”. But I kept running anyway. I was hurting by now. My right knee had a sharp pain when I stepped on that side and my right foot also had shooting pain. The hamstrings were getting tighter and tighter but they actually felt better than other races.

Once I conquered Lakeview Drive it was literally downhill from there. I crossed over I-5 and turned down Republican. Oh glory, downhill. Oh, except downhill hurts now. Thanks, Universe, for ruining something so sweet as the downhills. I rounded the corner and went one block, turned right and there it was. The final little hill. I ran down it and started running up the other side but walkers were passing me so I figured it counted as a hill. As soon as I reached the top I started running and when I turned the final corner toward Memorial Stadium I finally got my second wind. I kicked it up a little bit. Then I hit the artificial turf and kicked it up a little more. Finally, the finish line! After 2:53:43 (chip time) it was over.

I stumbled over to the chip removal person where Susan was standing. We exchanged tired woo-hoo’s and I went to get water and my space blanket. We stood around waiting for Morrie. I figured if she wasn’t ahead of me then she was right behind me. We waited. And waited. The security guy came along and made people get out of the area. We went over to the bleachers to sit. We had been seated for about 2 minutes and then we saw Morrie coming down the chute. We packed up our water and waddled our way over to her. We all went up to the Recovery area. There were about 50 chairs in the whole place and most of those were occupied by non runners. Hello? Get your ass out of that seat. We got some chocolate milk, bananas and a few other things. We stayed about 10 minutes then headed up to get our clothes from the drop off. Getting up the stairs of the stadium was a chore but getting back down them was hell. We made it though and eventually made our way to the bus stop.

We had to transfer busses so it took a little longer to get home than I had hoped. We made some tea and took turns taking an ice bath. After that, hot showers for everyone and then off to Zeek’s Pizza for the Cherry Bomb, Wild Green Salads and a Manny’s. Mmmmm.

My legs were restless for the rest of the day. I could not get comfortable. I hopped into the hot tub with Susan and that felt good and later we watched an episode of The Biggest Loser. The last time I had a big run I had a hard time sleeping so this time I took a sleep aid and was in bed by 8:30. I slept pretty well but woke up tired. As the day progresses I’m getting more sore. Each time I get up I discover a new muscle group that hurts.

Our next race is a cute little 5k – going back to our humble beginnings.

[Via http://fattybobatties.wordpress.com]

Classes

2009-11-27T21:22:00.000+02:00

Just as a reminder that the classes for the next couple of weeks will be held in Gym 1, which is situated on the main road to your left going up towards the back gate opposite the nursery/ crèche. Classes will run on the following dates:

Monday 30.11.09 ~ 9.45 – 10.45

Thursday 03.12.09 ~ 9.45 – 10.45

Monday 07.12.09 ~ 9.45 – 10.45

Thursday 10.12.09 ~ 9.45 – 10.45

Monday 14.12.09 ~ 9.45 – 10.45

No further Thursday class as I am off on a nutrition course in Koeln for 4 days. Oh the joy!

Keep it up at home over the x-mas period and don’t forget:

You can’t outdo a bad diet

Think: moderation

[Via http://optimumshape.wordpress.com]

A Future Without Chocolate?!?!?!

2009-11-27T09:13:00.000+02:00

Our bodies mean a lot to us.

They bring us pleasure and pain. They are the soft, organic matter through which we experience the world. They are also a reflection of how we choose to live our lives.

I have an ongoing sparring relationship with my health. We are at opposite ends of the jousting rod. I want to be fit and healthy, but I have a deep seated compulsion to fill my body with chocolate, sweets, breads and caffeine. I know that when I am in a place of health, my wellbeing and my sense of Gorgeousness is empowered, but I battle perpetually with craving for food and the disempowerment that this brings.

What is it about food that becomes so much more than simple sustenance?

Why do so many of us have such a rocky love/hate relationship with what we put in our mouths?

Why is it that when I’m stressed I’ll eat bread?

When I’m feeling homely I’ll eat cake?

Why does life suddenly seem dark, dull, gloomy and boring when I imagine a future life without chocolate?

Throughout the years I’ve started to recognise that I rely on sugar to make life sweet. Heavy, soft bread has always bought me a sense of comfort. Alcohol has bought my life stimulation and freedom. The question is, why do we seek these feelings from food and not from deep within ourselves?

I believe that when we lose our sense of Gorgeousness and fears of not being good enough replace it, we start seeking out good feelings in other things outside of our elves. This could be food, drugs or other negative, limiting habits or behaviours. When our own inner sweetness/beauty/sense of perfection is lost, we become addicted to trying to fill that hole, replacing the rich sweet beauty that we crave from ourselves and life . . . in food. This then turns into a love/hate relationship.

We eat the food, experience the pleasure, but then make ourselves guilty bad or wrong for doing it. We treat chocolate (or whatever Gorgeousness replacement vice we prefer) like a prostitute. One minute we are shunning the thing, disgusted by it and resisting our urge to go and have a passionate, overwhelming binge. Then after we have given into our desires and munched a whole packet of chocolate digestives, we then blame the biscuits!

“The danish made me do it!!!”

“The buns are the baddies!”

“ The handfuls of cereal seduced me again!”

Yet it’s us who beckon, nudge, tug and pull these substances into our bodies. We choose to eat them, then blame them for making us do it!

I believe that when a person cultivates their inner Gorgeousness, when their souls become Sweet, Succulent Pleasure Personified, they will never crave food that is detrimental to the health. If someone discovers the unequalled pleasure of Being Themselves, they would only consume the foods that sustain the body. Isn’t it interesting that the foods that we never crave have no emotional attachment for us? I have never in my life craved cabbage. Or broccoli. Or rice. Yet these foods are the ones that actually give us health, vibrancy and lightness of being.

If you would like to free yourself from compulsive eating, follow these three simple steps;

STEP ONE

• Write a list of foods/substances/habits that you find compulsive.

STEP TWO

• Ask yourself what do these food/habits mean to you? What feelings of wellbeing do they seem to offer? Ie, Cigarettes – freedom, independence, liberation, lightness, or Alcohol – release, confidence, boost, energy or Competitiveness – power, determination, separation, personal identity

STEP THREE

• Go through your list and recognise that all of these feeling already exist WITHIN you. All you need to do is re-member them. Do these three steps and repeat them each time you reach for that food/habit/substance. You may not STOP eating the things altogether, but you will certainly cut down and reclaim your conscious choice once again. You will realise how the world can still remain a sumptuous place full of deliciousness without chocolate. The real deliciousness was inside you all along!

[Via http://bethanstritton.com]

Lifesource Blood Pressure Monitor for Extra-large Arms

2009-11-25T21:42:00.000+02:00

This blood pressure monitor was made to accommodate extra large arms
AccuFit extra large cuff fits arms ranging from 16.5-inches to 23.6 inches(42-60 cm)
Features HeartWise Technology, a high performance motor with irregular heartbeat detection and 60 memory recall
FSA Eligible
AC Power Adapter included
Monitor measures 4.4 inches long x 6.4 inches wide x 2.4 inches high

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[Via http://suhitha.wordpress.com]

BodySolid Best Fitness Commercial Indoor Cycle

2009-11-25T09:48:00.000+02:00

With an indoor cycle training program, the hill doesn’t end until you’re ready for it to end, but that’s not the only benefit of using the Best Fitness BFSB10. When you ride in the comfort and convenience of your own home, you’re not limited by the unpredictability of an outdoor terrain, the weather or traffic. You’ll also be able to use the cycle fully and have the freedom to close your eyes and concentrate on your pedal cadence without crashing into a tree! Joining a health club can be an expensive, time-consuming routine, and many novice exercisers are intimidated or become disenchanted by the prospects of working out with experienced fitness enthusiasts. Fortunately, you can achieve measurable benefits to your overall health by committing to a regular fitness regimen in the comfort and convenience of your own home. The Best Fitness line of equipment takes much of the guesswork out functional, effective home workouts with quality-built machines, ergonomically engineered equipment designs and a commitment to quality and customer satisfaction. The Best Fitness BFSB10 is an excellent training tool and a marvel of modern engineering. With multiple adjustments and riding positions, you can duplicate the fit of your real bike, and its smooth precision flywheel simulates the real-feel of road riding. Using a bike can help tone your quad, calf and glut (buttocks) muscles as well as strengthen your tendons, without any load bearing. If you’re looking to build leg strength, work your cardiovascular system and burn fat, the Best Fitness BFSB10 is the perfect solution with its: One-piece 44lb. flywheel, Durable, grooved V-belt transmission system. Handle bar with chrome post tube. More than 84 levels of high/low and forward/backward adjustments for handle bar and seat. 3 sealed bearing sets (pedals, belt wheel, flywheel). Unlimited range of tension adjustments. Smooth, quiet, aluminum bearing pedals. Low maintenance & easy assembly. Dimensions: 20″w x 47″h x 43.5″l Warranty: 15 Years Frame, 1 Year Labor, 6 Months Parts

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[Via http://suhitha.wordpress.com]

So. Much. RELIEF!

2009-11-23T21:39:00.000+02:00

Yesterday was scary. I had my science exam in the morning which was TERRIFYING! Because I was totally unprepared and I hadn’t realized just how much was resting on that Biology exam until about three days before it. Prior to that, I had done ZERO hours of science revision.

I spent a good two hours studying for Biology on Sunday, and thank god above I did, because those two hours just saved my future career.

There was a lot of extra stuff to deal with once I got into the exam because I still didn’t have my Chem and Bio papers and once I sat down at my desk, was confused to see on physics staring back at me. I spoke to a supervisor at once and we spent the next 10/15minutes sorting it out. Ugh, so much drama for SCIENCE… hardly seems worth it. Apart from biology of course

Once the exam began, I dove straight into Biology. I liked the strategy I used when answering questions, I immediately answered the ones I knew the answer to and then on the more difficult ones that I wasn’t so sure about, I basically just used COMMON SENSE to construct a feasible answer haha. And thankfully, I do believe that it worked! I felt like I did pretty damn well on Biology, given my extreme lack of knowledge on the subject.

I didn’t even attempt physics. I weighed up my options, first I read through the booklet and realized that out of the entire thing, there were only two questions I could answer correctly. The rest of it, I had no idea. I could either have answered just those two and failed for lack of correct answers, or I could not submit and have the paper just come up with “not assessed”, which to me sounds far better than “not achieved”.

I did Chemistry, only because of the huge lengths we had to go to just to GET the paper for me. I didn’t really want it, but they just assumed I did, so I figured I’d better sit it, just for all the trouble the damn thing caused.

I honestly can’t say how I thought I did. But somehow, I don’t believe it was too crash hot… haha.

I was just so relieved to get out of that exam, also because I FELT SO SICK! Argh, all morning I’d felt off colour and then in the exam aswell, my poor little tummy was just not a happy camper.

That teamed with the fact that after breakfast I was nil by mouth all day for my ultrasound.

GREAT! not.

Anyway, Once I got home from the exam I had a couple of hours to kill before the scan. But eventually at five to 1 we headed to the hospital.

The wait was long, but I didn’t mind too much. Except for the fact that when you have an ultrasound, they require you to have a full bladder because it pushes all your organs up so they can see things better… I had to drink 6 cups of water within the hour before my scan… ugh, as you can imagine, by time my appointment rolled around, I wasn’t overly comfortable haha.

It wouldn’t be so bad if they didn’t press down on your bladder!!!!!! grrrrr.

It was funny coz it was just like on Juno (I’M NOT PREGNANT THOUGH, NOR DID I EXPECT I WAS PREGNANT! I had the scan to check for appendicitis or an Ovarian Cyst. NOTHING to do with Babies!) She squirted the goo on my tummy and it was blue and made funny fart noises haha.

It was pretty boring really. Just uncomfortable, kinda interesting seeing my spleen, my liver, my ovaries and my kidneys though.

After my ultrasound, I started to get a little nervous. No one was telling me anything and the nurse told me she had to go give my results to a radiologist and a doctor for their opinion. She didn’t even tell me what she was worried about.

Next thing I know another nurse brings out a doctors note to me which was all sealed so I couldn’t read it and she told me to go to ED and take that with me. I was kinda freaking out, expecting it to be something really really serious.

I got to ED, handed my note in and was told to wait. A nurse called me to come in and she took my blood pressure, then made me wait again.

No one had told me anything!! My mind was left to wander to the worst possible outcome. It sucked..

Finally, my doctor I’d seen last friday called me through and simply told me they’d ruled out anything serious and I’d just have to manage the pain. I was so relieved!!! And yet do not understand why they couldn’t have just told me it was nothing serious at the ultrasound to put my mind at rest??

They couldn’t explain what the pain was and just told me to keep an eye on it and come back if it gets worse or I start to get bad fevers or chills or whatever.

I think I’ll be fine and I feel so much better knowing it nothing serious!!

Anyway, in other news, Gaz emailed me my training schedule for the next for weeks. I’m super excited and today I’ll go for a 5K run, as per the training plan. I was so excited to read through and see that in two weeks I’ll be running 12 K’s, that’s further than I’ve ever run in my life! The longest has been 11K’s, so the idea of setting a new PDR is really really exciting

He also sent some strength exercises.

I shall keep you updated on how that’s all going.

Have an awesome day!

[Via http://jennylikestorun.wordpress.com]

Gotta remember to Blog!

2009-11-23T09:17:00.000+02:00

Time to get back on the blogging bandwagon and update my weeks training the previous week

Wednesday just did an easy 12km at 5 min km pace – Felt great nice and easy!

Thursday did an hour and a half of cycling on the spin bikes – enjoyed it muchly! nice and comfy average HR 143bpm

Friday – not so comfy did a 10km tempo run 42:30 – hurt but necessary

Saturday – off just went for a 8km stroll with the Wifey

Sunday – THE LONG RUN, was too hot outside so basically did two hours on the treddy first hour and a half at 5min km pace and the last 30 mins at about 4:35 min km pace. will continue to follow the last 30min “fast finish” in my long runs, as I think it will condition my legs to “bring it home”

Today/Monday – back to back Rpm’s as my rest day nice and comfy.

Will post my report on tomorrows session TOMORROW Scouts honour!!

[Via http://cheyeser.wordpress.com]

Experianced

2009-11-20T21:34:00.000+02:00

This week was busy! Packed with many experiences, but little time to blog about them…

To start today’s post id like to give my opinion on these baby’s.

PRO Bar Cherry Pretzel was yummy, but the Superfood Slam won the battle. Both crunchy and sweet with fruit, nuts, and dark chocolate, but The Sweet and Savory Cherry Pretzel didnt beat my Arts Original Superfood Slam by a long shot.

My greens+ protein bar satisfied my “teen hunger” during Thursdays workout. 20g of protein, and full of “and taste of” green goodness.

As for the weeks activities

Monday: 33mile bike ride outside. Was going for 40 but it became dark and where I was riding had “not one” street light. I made it home cold, and with a huge appetite. I downed 2 bowls of cereal + dinner faster than you can say “damn!”.

Tuesday: Boot Camp Tuesday! I did a full boot camp workout with my friend Sharon, lotta fun!

Wednesday: R.E.S.T, No I didn’t do the “Hartford acres run ” I was 2 tired, and my friends wanted to bag it anyways so it was kewl.

Thursday: Did 30min elliptical Hard! and a superb workout, afterwords I took a shower and went to a program called campus life. A nice group of people who meet every Thursday and hangout, and talk about religion. Its a very nice program that exercises your faith .

Friday:

Are you Experienced? I sure am after that long bike ride. I now know not to ride in 40* weather in a shirtsleeve skin shirt, because riding 20-25mph tends to make it a lot colder. Also not to start a 30+ mile bike ride after 3:00 in the winter, it gets dark by 5:00. And making wise decisions like I did, I could have went the extra 7 miles, but I would have got lost without a cell phone on a trail in the woods with no street lights. Next bike rides going to be 50, but at 9:00 in the morning at 70* degrees.

Cuídate, redescubre tu salud, tu belleza: el pilates

2009-11-20T09:11:00.000+02:00

Como un viernes más, me gustaría dejaros ejercicios interesantes para hacer en casa, pero si alguno por algún casual ya lo ha hecho con la tabla de fitness de artículos anteriores, hoy quería hablar de pilates.

¿Qué es el Pilates? Pues según la wikipedia (juas) El método Pilates, o simplemente Pilates, es un sistema de entrenamiento físico y mental basado en la gimnasia, traumatología, ballet y yoga, uniendo el dinamismo y la fuerza muscular con el control mental, la respiración y la relajación …. Una entente cordiale interesante a tener en cuenta, y destacada para hombres y mujeres que viven con gran intensidad, que quieren mantenerse en forma y desestresarse.

Además, es muy recomendado para cualquier edad…

Aunque el método Pilates se ha desarrollado y ha dado lugar a una gran cantidad de estilos y aplicaciones distintas, existen unos principios fundamentales que deben estar siempre presentes:

•   Alineamiento

•   Centralización

•   Concentración

•   Control

•   Precisión

•   Fluidez

•   Respiración

Los ejercicios están fundamentalmente compuestos por movimientos controlados, muy conscientes, y coordinados con la respiración, con el fin de crear un cuerpo armonioso, coordinado, músculado y flexible.

A través de la práctica, la mente va tomando conciencia de las capacidades, limitaciones, fortalezas y debilidades del cuerpo para mejorar el estado físico y mental.

Es un deporte muy técnico, donde la correcta ejecución de los distintos elementos que componen cada ejercicio es más importante que el número de repeticiones o series.

Su complemento idóneo y básico para mí: la natación.

Soy amiga del yoga, la natación, pero sobre todo de los paseos en el campo, de cuidarnos entre nutrición, estabilidad emocional y actividad física … y en fin, que disfrutemos este nuevo fin de semana que nos merecemos! Un saludo a todos.

Health Club Step Cart

2009-11-18T21:36:00.000+02:00

SHIPPING INCLUDED Stores and safely transport the original health club aerobics step (called “The STEP”, 43”L x 16”W) and the new Reebok STEP (gray and black, 35”L x 14”W). Conveniently transports up to 12 steps. The sturdy cart provides quick and easy distribution and collection of steps. Convenient handles at each end allow easy pushing or pulling of the cart. Dimensions: 46”L x 19”W x 60”H.

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Motus M-FUSION Racing Bike

2009-11-18T09:49:00.000+02:00

Motus USA brings out the hottest new ride in the genres of group cycling. Our MlRacing Series features our unique EZ Walk-Through™ Design, Rear Wheel Drive guaranteed to extend the life of the flywheels, and On-Board Computer and HR monitors…units like these surpass both the abilities and durability of those currently on the market. GENERAL SPECS Flywheel Location Rear Wheel Location Flywheel Specifications 44lbs/18” ( also available in 50 lb option) Drive System Two way (Fixed Wheel & Crank) Drive Type Belt (Heavy Duty – Kevlar) Saddle Ergonomic Two Tone PVC cover / PU foam Crank Heavy Duty for Commercial Use Resistance Dual Brake Pads (Heavy Duty/Long Life) Tension Accujust™ 8 Levels/Settings Pedal Aluminum pedals with toe straps Computer Functions Scan, Time, Calories, Speed, Distance, Pulse Rate, Polar™ compatible

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ghinion fantastic

2009-11-16T21:49:00.000+02:00

Azi m-am hotarat sa ma duc la sala. Nu la sala-tras-de-fiare pentru ca nu sunt destul de disciplinata pentru asa ceva. La sala-topait cu instructori frumosi si lucrati care topaie in fata ta.

Deci m-am dus la ce-mi placea sa ma duc si data trecuta cand am fost la sala – la DanceMIX cu Bebelusa Oana. Si am nimerit prost. Pentru ca au fost si un tip care a facut poze pt Libertatea din cate am inteles, si unii cu camera de filmat de la prima + Ernest care a dansat si pe care l-au filmat.

Sunt convinsa ca va iesi un reportaj foarte simpatic, dar pe mine nu ma enerveaza atat de tare ideea ca cine-stie-cine ma vede la televizor gafaind (care oricum ma enerveaza, dar e putin probabil) cat faptul ca Oana a fost ca la inspectie. Adica-mi amintesc cand profa avea inspectie la ora intreba mai multe, preda mai multe, ne tinea sub control de la inceput si era oricum foarte organizata. E, Oama m-a omorat. Poate mi se pare mie pentru ca nu mai facusem miscare de genul asta de 100 de ani, dar am fortat nota rau. Adica ultimul sfert de ora ma uitam urat si nu mai puteam sa fac nimic. Ceea ce nu mi se intampla des.

Anyway. Acum ma simt bine. Sper ca de data asta sa ma tin.

Bowflex Fit Trainer Strapless Heart Rate Monitor Watch - Regular

2009-11-16T09:40:00.000+02:00

This Bowflex strapless heart rate monitor is one of the smallest on the market and allows the user to get accurate heart rate without having to use a chest belt. Lightweight and slender design for women Uses pulse technology to measure heart rate by finger touch Programmable heart rate zone with audible and visual alarms Fully water-resistant Water resistant; features regular watch functions plus stopwatch and countdown timer

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No good.

2009-11-13T21:43:00.000+02:00

I did very horrible this week.

Did not exercise as much as I wanted, did not keep up with tracking my food as I wanted, ate out when I said I wouldnt, and pretty much just blew the week off.

Good points: I DID manage to get out there and run, which is more than I can say of the past bunch of weeks. More than that, both of the times I ran, I did 3 miles! I havent been able to (read:have not pushed myself) do 3 in a LONG time. Needless to say, Im hurting for it. It is ok though, because I needed to let myself realize it needed to be done. Now I can work up to the 6.2 for Thanksgiving, and the 13.1 in January.

I’m also following a little closer the blogs that my friend reads, to get a better idea of what I need for this one, and also healthy eating tips. Almost feels like information overload sometimes, and with as much as I have going on outside of the interwebs, I think I might have developed a whole mental block about this whole idea. Not going to happen (I hope) this week coming up. Nothing weird is going on (that I can remember) so I should be able to set up a schedule and keep with it. The week after throws that off because I am taking that week off of work, but it might help because then I will have free time (read:study hardcore time) to further plan and reinforce the practices I want to put in place.

All this talk about running makes me want to go out for a run. Or is it that I want to further procrastinate on my studying? The world may never know . . .

Delayed gratification: marshmallows and mind control

2009-11-13T08:51:00.000+02:00

One such morning last week I listened to a podcast of Kim Hill’s interview with psychologist Professor Walter Mischel of Columbia University on Radio New Zealand National.

Mischel is a distinguished researcher in the area of personality. In the 1960s he was one of the originators of what is often referred to as ‘the marshmallow test’. Children aged about four years old had one marshmallow (or some similarly delectable confection of their choice) placed in front of them and were told that they could either eat that one marshmallow straight away or they could wait to eat it, usually about 15 minutes, in which case they would be given another marshmallow.

The point of all this was to examine the children’s ability to delay gratification for a bigger reward. Mischel continued to study the children into adulthood, and discovered that those children who could delay gratification, waiting the 15 minutes so they could have two marshmallows, instead of immediately having one, have generally become more successful than those who couldn’t.

Now, Generation Y tends to be all about instant gratification. We don’t expect to have to wait for anything, be it a reply to an email, a promotion at work, or a new dress. We want it all and we want it now.

So this idea of waiting for something, of not taking that instant gratification that is right in front of you, is something that is quite foreign for many of us.

It’s a skill I think that I was never particularly good at. I always remember as a child being given I would eat all my Easter eggs in one day. It would often shock me when I would go to a friend’s house and in, say, June, she would still have a half-eaten Easter egg in the fridge.

Or when I was flatting at university, one of my flatmates would buy a packet of Toffee Pops and it would last her weeks. She would just have one occasionally. I would sometimes try to imitate her, and it would go well for maybe a day, or maybe an hour, and then I would mow through half the packet.

That these examples are to do with food is pertinent, but it’s certainly not the only area in which I have sometimes showed a lack of self-control. Some things I like to chalk up to experience, such as with my student loan – you could get a maximum of $1000 to spend on books or study accessories, and I would always get the maximum as a boost to my spending money, as $1000 right now was far more appealing than that delayed gratification of smaller loan in a few years’ time.

Self-control, will power, self-discipline, delayed gratification, whatever moniker you like to give it, is something I have been working hard at trying to develop, and over the past year I have definitely managed to become better in regard to both money and food.

In August last year, around the time of my uncle’s funeral, I had something of a watershed moment and realised that I really needed to get serious about losing weight. I have struggled with my weight my entire life, and I’m only now fully comprehending that I always will – it’s a lifelong battle for me in the way that sobriety is for an alcoholic. I had spent many months indulging in home baking and pastries from the caff at work, and this, combined with a very sedentary job, resulted in me packing even more kilos on to my already well-endowed frame.

It is now over a year since that time, and I have lost 16 kilos (it was 17, but through a lack of that much vaunted self-control, I’m now back up one kilo). While there are many elements that go into weight loss – just as there are many for weight gain – there is a necessarily strong emphasis on delayed gratification.

I always think of my auntie’s mantra of ‘minutes on the lips, months on the hips’. You can either have that instant gratification of eating that brownie, or those hot chips or that Danish pastry, or you can resist it for the bigger reward, some time in the future, of losing weight, fitting into your skinny jeans, being healthier, living longer, feeling better about yourself.

I’ve also managed to develop some self-control with regard to my spending. I’ve always been someone who loves shopping, loves spending, loves the finer things in life. Saving was something I only did for a very specific, short-term goal, like going on holiday

When I decided to move to London, I knew I would need to save for a considerable length of time, and that required further developing of that self-control. In the end, I didn’t end up moving to London, but I have continued saving. The original reason for saving may have disappeared or changed, but that self-control I developed hasn’t.

In the National Radio interview, Prof Mischel explains that delayed gratification is something that can be learned or developed with the right strategies and help.

Mischel used the example of retesting some children who had initially been bad at delayed gratification, but that if those same children were given a strategy to help them – such as the researcher suggesting that they visualise the marshmallow inside a picture frame – they would often be far better at delaying. When asked why they didn’t each the marshmallow in the retest, the children would say, ‘Well, you can’t eat a picture.’ Mischel explains that those people who manage to delay gratification in the marshmallow test did so by the simple art of distraction.

I think there’s a lot to take from this for my own struggles with self-control. So much of it is about trying to strategise, to visualise, to keep yourself distracted from temptation.

And it’s also something that, like most things, the more you do it, the better you get. It’s like with saving – when you first start, it’s so difficult, because you’re used to getting that instant gratification. But the more you do it, the easier it becomes. In fact, it can even get to the point where it becomes difficult to spend money, even when you need to. I now weigh-up decisions a lot more carefully before I spend money or before I eat something indulgent, this has benefits, but it can become mentally taxing.

There are some days when I decide that I’m going to get a piece of cake or something from the caff, but when I get there, I think about it so long that the desire passes – the moment for instant gratification has been and gone. Although I think the caff ladies must thing I’m slightly nutty, standing in front of the food cabinet silently deliberating the merits of a chocolate croissant.

I think developing my ability to delay gratification is definitely something that will help me with all aspects of my life. It just makes me slightly more contemplative about what my reasons are for doing something, for indulging, in whatever it may be. And that’s not to say I don’t indulge when it’s right (and sometimes when it’s wrong) like today I bought a $200 swimsuit. Gosh, writing that does make it seem indulgent. But I figured I deserved it. And I resisted buying a whole lot of other stuff, so we’ll call it even.

While I think the difference between how my weight loss in particular has gone is that other times I’ve tried to lose weight, it’s always been something that I’ve thought about being done over a short period of time – I just need an iron will for a few weeks or months and then I would get to where I want to be.

But that’s not really effecting change within my personality as I have done now. By doing it over a long period of time, I have actually changed my desires, changed my essential make-up, I think. So today when I decided that I should buy a chocolate bar, I ended up going into the dairy and looking at them, but really thought about whether I needed it, how I would feel without it, and I realised that I was fine without it. And so I walked home and tried on my bathing suit instead.

I’ve still got five kilos to lose to get to my goal weight, and still I think, ‘If I’m just really disciplined for the next few weeks or months, it will happen’ but it hasn’t happened yet. I don’t know if I’ll find that discipline to really make it, as the last few kilos are the hardest, but I do feel like I have changed my relationship with food, and with money, and that I have more faith in my ability to ensure a better future for myself, because being able to practise delayed gratification has wide ramifications.

In fact, in an article on the marshmallow test in the New Yorker, Mischel explains, “What we’re really measuring with the marshmallows isn’t will power or self-control. It’s much more important than that. This task forces kids to find a way to make the situation work for them. They want the second marshmallow, but how can they get it? We can’t control the world, but we can control how we think about it.”

The value of that goes beyond the ability to lose weight, to save money – it’s really about giving you control over your own reality.

Dance Your Turkey Off

2009-11-11T21:33:00.000+02:00

Never mind Black Friday, put your feet up and save your energy for dancin’! That’s right, we’re here not only this week, AND next week, we’ll be here the day after Thanksgiving, shakin’ & bakin’ baby.

However, we shan’t be dancng on Christmas Day or New Year’s Day which both fall on Fridays this year.

DJ Supah Stah brought the mix last week (loved it, but she hasn’t sent it yet), so DJ Natasha Bygone’s rock-tastic mix is up for this week:

Ms. Bygone has been listening obsessively to Boston’s own Upper Crust lately.

Remember, your fun dancin’ time for only $5 supports Perishable Theatre’s artistic and education programs.

Shop Till Your Broadband Drops

2009-11-11T08:50:00.000+02:00

One of the most expensive pass-times that I happen to indulge in on a regular basis (Okay okay, daily) is online shopping. Sometimes I browse for something specific (A book, DVD or perfume) or just stumble across an impulse buy.

During both my glee and fiscal regret that has accompanied this habit, my friends and family have piped up saying they didn’t know how to find Online Shopping Sites. I was flabbergasted. In this day and age, I thought everybody knew! So I thought, why not blog about my most frequented sites?

Drumroollll….

1) Trademe – www.trademe.co.nz – Okay, so even if you were living under a rock for most of your life, you would have heard of Trademe. But it’s a goodie, so it goes straight on my list. Trademe is where members can both sell and buy items, used and new, in online auctions. Some retailers have a Trademe “Shop Profile” where they sell their stock online, but mostly it’s individuals selling of unwanted gifts, clothing, cars and more. If you can think it, it’s probably for sale on this site.

2) FishPond – www.fishpond.co.nz – New Zealand’s biggest online bookstore, Fishpond sells books (New, but there are some second hand options) for very competitive prices. Amazing selection, including CD’s and DVD’s now, sourced directly from the distributors and sent to your door. Plus, if you spend NZD$50.00 or more you get free shipping… and to sweeten the deal, every now and then Fishpond sends you NZD$10.00 coupons via email.

3) 1-Day – www.1-day.co.nz – 1-Day is a site that has three items for sale every single day. At noon, the three items get updated with three new options and so on. The items can be anything, from clothing to gadgets, but I find that there tends to be items for men approximately 60% of the time, which sucks for the ladies. Addictive, one of the easiest sites to impulse buy on.

4) 3deals – www.3deals.co.nz – This is another site that works exactly the same way as 1-Day – Three items updated every day at noon. There is a point of difference though – The items seem to be for women about 60% of the time. (Guess life really does equal out at the end of the day, huh?) This site is the best for make-up deals and cookware.

5) Dealaday – www.dealaday.co.nz – This site is similar to the previous two in the sense that it updates every day with it’s daily deal, but the difference being it only ever has one item on special and the fact it updates at 10 AM rather than noon. It tends to feature mainly gadgets and tech stuff, as well as an awful lot for kids/babies. Great deals though.

6) Off The Back – www.offtheback.co.nz – This is a site much like 1-Day and 3deals that updates every day with three main items that are on special. It sometimes has the most amazing products, but at other times falls short. The items chosen tend to be either quite expensive (Despite discount) or a bit cheap and tacky. But there are also a few good gems that turn up on this site. The products that tend to show up the most are gadgets, camera equipment and computer extras.

7) I Want That – www.iwantthat.co.nz – This is an online store that has a lot of unique products. Everything from funny coasters to gun shaped vases; this store has it. Lot’s of specials, but it’s quality goods so not exactly cheap. Great for gift buying.

8 ) OO – www.oo.com.au – This is an Australian online shopping website that delivers to New Zealand, and it has some really funky items. Everything from fitness gear, kitchen appliances, electronics and wine. Not cheap, but there are some really good specials and some things that are extremely hard to find anywhere else. Worth a look, definitely.

9) Sella – www.sella.co.nz – A cheap mans Trademe. It’s not as good, but it runs the same way and has done the trick in the past when I haven’t been able to find an item on Trademe. Sella is ok… Not great. Just ok.

10) Zillion – www.zillion.co.nz – See above for my Sella description. Exactly the same deal. Can’t beat Trademe, I’m afraid.

11) The Warehouse – www.thewarehouse.co.nz – We all know the Big Red Shed, but did you know you can purchase things on their website now? Not everything is available to buy this way yet, but more and more gets added each week. Things like DVD’s, CD’s and jewellery are items you can purchase online, at the same discounted prices you get in store.

12) Ed Hardy – www.edhardy.co.nz – Anyone who knows me knows that I love Ed Hardy designs. The online store has the full in-store range available, including specials.

13) Amazon – www.amazon.com – Okay, so this is a U.S. store but it really is terrific. It sells almost everything but its the most famous for it’s massive assortment of books. Great range – amazing even – but despite super cheap prices you get massively stung on the international shipping. (So yeah, great for Americans!)

14) Paper Plus – www.paperplusbooks.co.nz – If you don’t feel like going into a Paper Plus store, then go to their site to find a great read. It’s not the cheapest, but it has the most information about the books, along with recommendations and picks for book clubs. Just great when you feel like a good book but have no idea where to start.

15) Glassons – www.glassons.co.nz – It’s not a groundbreaking site, but it has the usual good Glassons staples. Quality, fairly cheap clothing without having to mingle with obnoxious teens in overly lit malls.

16) 599 – www.599fashion.com – Another American site, but one I really like. It sells a massive load of tops, along with a smaller selection of dresses, skirts and belts. And here is the great news. Everything is USD$5.99. Okay so not so cheap when you convert it, but not half bad either. The clothes are super cute and funky, good quality too. The shipping’s a bit “Ouch” but it’s made up for by the cheap products.

17) Zazzle – www.zazzle.co.nz – A site that sells good quality t-shirts with any design you could possibly conceive on it – plus you can design your own. Kind of pricey, but as I said, the quality is what counts here. Great selection.

18) Mr Vintage – www.mrvintage.co.nz – A world famous site in New Zealand! This site sells t-shirts and hoodies with every kind of Kiwiana theme you can imagine. NZ brands, quotes, pop culture – you name it. Great deals daily, plus great gifts for overseas loved ones. Just a funky site for anyone who is proud to be a Kiwi.

19) Mighty Ape – www.mightyape.co.nz – Another good online store to buy books, DVD’s, CD’s and computer stuff. Not the cheapest, but it has a great range and sometimes products you just can’t get elsewhere.

20) Crazy Sales – www.crazysales.co.nz – This is one of those sites that sells everything. Well, almost anyway. Kids toys, fitness gear, musical instruments, beauty products and even rugs. I could go on, but you get the drift. It’s a mish-mash of glorious oddities, has a great selection of gift ideas as well as useful day-to-day items. Great deals, although it’s not the $2 shop! (Hmm, that’d be a great online store!)

21) EziBuy – www.ezibuy.co.nz – This is a great online store that has a massive selection of clothing – from the basics to a few surprisingly beautiful pieces. Shoes, lingerie, dresses, tops, jackets, swimwear… It’s not fashion chic, but hey, work it with one designer piece (Maybe a Guess bag? Mmmm…) and no one will ever know. Or care.

22) Supre – www.supre.com.au – Supre stores are littered around New Zealand, so you might not really see the point in shopping online and paying shipping from Australia. But I’m not inclined to see it that way. Supre has some super cute and funky clothes (If you steer away from the slut-wear and 80’s reject fluro items) and it’s nice to be able to browse through them all without a million angry teenage girls pushing past you as they viciously chew gum and sing along (badly) to the Britney Spears song playing waaaaayyyyy too loud on the speaker system. So yes, I prefer Supre from the relative safety of my laptop. Plus, although the shipping to New Zealand is about NZD$17.50, the clothing isn’t expensive so it’s totally worth it.

23) Foodtown/Woolworths – www.foodtown.co.nz or www.woolworths.co.nz – Okay, so not the most exciting kind of shopping. But nothing beats getting to pick all the items that you want and having it brought right to your door. There is a set delivery fee which isn’t too bad, and you can get same day delivery. Brilliant. And totally lazy… But ahhh, I sure don’t miss those supermarket crowds!

24) Foodrunner – www.foodrunner.co.nz – Okay, while I’m on the lazy food bent, here is a site where you key in your location and it tells you which restaurants are available to you in your area. From there you can pick your food (Thai, Pizza, Italian etc) and pay online with a delivery fee of about NZD$12.50 (Steep, but remember, the idea here is pure laziness) and they bring it to your door. Brilliant when you’re working late, it’s raining and you don’t want to go out or if you’re sick.

25) Apple – www.apple.com/nz – Apple products are a thing of beauty. I will blog about my love for the Mac later on, but the NZ Apple site is great for purchasing anything to sate your Apple needs. This site just makes me happy.

Alrighty then! That’s my overzealous list of my fave online shopping sites! Hopefully I haven’t lead anyone down the road to financial ruin!

School Sucks

2009-11-09T21:43:00.000+02:00

So I’m getting closer to my post a week update on this site. I have more pictures to upload from a few hikes and I’ve been trying to think of a way to motivate my get in shape kick. Thinking maybe of posting my progress but… well see.

Thus far on the sailing front, I have been looking into certs and have been coherced into signing up for a scuba diving lesson. Should be interesting. Looking for people to join us, the more the merrier. I know winter in Canada does not sound like a time to take up scuba diving but if not now when? plus more practise this summer if I can finish the course/get my cert.

All for now. Smiles

Ruth

The Official Fitness Model Program.

2009-11-09T09:22:00.000+02:00

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The Balancing Act

2009-11-06T21:41:00.000+02:00

TGIF fellow bloggies.

I wanted to do an update on balance.

As you may remember a month or so ago (wow has it been that long already!?) I blogged about trying to find a balance between my workouts and my diet. I went from working out 6 to 7 days a week, doing hard cardio and strength training. Most days I would just do cardio, and skimp out on lifting since I was crunched for time. Well since the end of september I have been taking Zumba classes twice a week on Mondays and Fridays and I adore them. The thing I love about Zumba is that it is fast paced, and energy packed. Most importantly it is FUN! While I love getting a couple miles in on the treadmill or an elliptical, sometimes it get’s boring.

Balance, and the balancing act comes into play in almost every aspect of ones daily life. Wether it is between school and work, or our home and social lives, we all have to do it. Every day each of us makes choices after carefully weighing the pros and cons of each side, and live with the consequences. Balance is a sense of harmony and is essential to maintaining quality in work, and life. Your life is made up of many vital areas including your health, family, financial, intellectual, social, work, spiritual, personal growth and more. Somethings are more important to some than others.

Trying to balance your life and integrate more mindfulness and relaxation in your lives can be challenging, so here are a few nifty tips…

Focus on your priorities – Identify your values and align your life around what’s truly most important to you. Concentrate your time and energy on the things that you value most, your personal self should be first and foremost.

Manage your time - Careful planning and time management can free up extra time that you can use to be more productive. More time = more time to balance between your daily activities.

Get organized - So much time is wasted on getting ready. Preparing yourself for your next task , getting ready to go here, do this or complete that. Take the time to get things ready the night before, or spend a minute or two doing the dishes so you dont have to do them later. The extra time that you save from being prepared can help you be more efficient and create a more zen like atmosphere.

Be flexible - Accept that needs will pop up that will require your readjustment and perhaps new choices. Forgive yourself when things don’t get done. Stop striving for perfection and allow for more reasonable standards. Simplify your life. Stop over-scheduling and over-committing. Begin eliminating things from your life that really aren’t important to you. Being busy 24/7 doesn’t mean that you are any more important than anyone else—it simply means that you are busy and probably missing out on the things that would really make you have more joy and fulfillment in your life.

When your life is overcomplicated and overfull, there’s little space for what truly matters.

So with my new found ponderings what am I going to do?

For starters I am going to start scheduling more me time. Time where I’m not working, or reading, or working out or anything. Everyone needs a moment where they can just breathe, and I very rarely get those moments. My works out and my diets need a fine tune-up aswell. I stick with my same routine day after day. Sometimes I wonder am I truly living? Or just being? I need to shake things up, take more risks. Have fun and enjoy life, because this is the only one that I am going to get. One thing I really miss is yoga. Over the summer I really enjoyed my practicing yoga, but since school started I have been more crunched for time and havent practiced in ages. Starting today I am going to make time for yoga and make time for meditation.

One thing that I am thankful for is that I have realized this at such a young age. I have my whole life ahead of me to devote to health, wellness and compassion. That is a true gift.

Michal ♥