“I Said ‘Hey! What’s Goin’ On?’”

Wow! It’s certainly been a while since I was on here actively posting.  My life has been busy with kids and work, and tutoring at the Elementary nearby.  I needed a “break” from blogging, so I took it.  I’m looking forward to posting more here. 

Some things that have happened during my break?

-Got more leverage…bought a Wii!  Thanks to the roofer guy that gave me a discount, I now could get one. 

-Been struggling more and more with Ernie’s Eating.  I’ve given up, not in.  We have eliminated sugary (non-fruit) snacks…now we do fruit, dried fruit, and cheese sticks for lunch instead (and other healthy things).  I am no longer worrying about how much he eats at dinner.  If he chooses not to, it’s his problem.  When he starts losing weight, it’s my problem to deal with then.

-We got hit by an evil virus…(yes, it’s cleaned up now)…beware of Windows Pro Antivirus (Trojan).  In short, it majorly sucks.  I was lucky to have a husband with knowledge of computers…if not, it would have cost MAJOR money.

-We FINALLY know our medical training fate for the next year and a half.  We DON’T have to move!!  Yay!

-Bert has gotten independent enough that I am able to now “drop him off” at the school’s circle in the morning!  (Yay! No more cold, rainy mornings with a 2 year old in one hand, and an umbrella in the other—while trying to walk, and suddenly falling on my ass on the sidewalk for all the world to see!! (I know…major runon….but, you get the idea)—and I know how to close my parenthesis properly, so there.)

-I’ve gone through another cycle of “Do I want to have a baby?”, “I think I want to have a baby.”, “Hell, No! I don’t want to have a baby!”…and I thank my two wonderful and adorable boys for helping me to make my decision.

-We graduated to bunk beds for the boys.  We completely redid their room and decorated it.  They loved it! (even if I had to “FORCE” Bert to sleep on the top bunk for two days before he got used to it and accepted it.)  Hey!  Don’t judge.  My son needs a little kick in the butt every now and then to attempt something because he gets scared.  What better way than to force it on him by giving punishment as a consequence???  You know you do it too!

-I now see everything as a subject to try to draw.  I size it up…I think about the values, and try to convince myself I can do it.  I wish for the day when I CAN do it…I want to be able to draw everything.

-I’ve discovered and accepted that I make 2/3 of the mess in our house, most of the time.  I’ve also come to accept it (as does my husband) because I clean it all up 99% of the time.  (I really should have recorded his acknowledgement of this fact).

-I’m now in my “maintaining” cardio/weight place…I am now only working out 3 times a week.  I do cardio/weights twice…and just cardio the other day.  I’m no longer strength training…just lifting what I want each time.  I’m not as cut as I was, but I am still in really good shape and feel great!  That’s my goal, so I’m happy!

 

And, there you have it, folks!  This is what you missed in my absence from blog-land.  When I think of more, I’ll update you.

In the meantime,

 

Happy Halloweenie!

Letters From Our Readers | October

Thanks to all of our blog readers who sent letters to us throughout the month of October. We appreciate all of the contributions, and we have personally responded to each one via e-mail. Below are three letters we picked out to be included in our inaugural Letters From Our Readers posting. These letters are all from our loyal blog readers; some may have been edited for length or grammar. Enjoy, and be well!
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Hey Guys,
A friend turned me on to your blog, and I read it a lot for good tips and ideas. I noticed you write a lot about functional strength and its benefits. I am an LEO who is interested in improving the ability to safely, effectively and properly do my job. Are there any important things I could work on to help me in my profession?

Ryan
Charlotte, North Carolina

Hey Ryan,
First, thank you for your service to the community! We love working with police, fire, EMS and other service personnel to help you guys perform your honorable duties. Your request gave us a great idea for a posting about police/fire workouts – so, in the next couple weeks, look for an entire post with some detailed information about exercises and tips for service personnel. That being said, there are a couple quick things to work on – most namely, speed and endurance.

Speed work is crucial for the times when you may need to chase down a suspect (we have all seen the episodes of Cops where several officers need to run down a faster, younger suspect!). Try sprinting different distances at top speed – 100 yards, 200 yards, 400 yards, and a mile as quickly as possible, simulating running after somebody faster than you. Longer distance sprints are crucial to build up the lung capacity needed in order to chase somebody.

At the end of each sprint, instead of just slowly breaking stride and cooling down, immediately drop down and to 10 push-ups. Here’s our thought on this: when you finally catch up to a suspect, the hard work of the chase has just begun – capturing, holding and handcuffing. So, at the end of each simulated chase (sprint), do something intense before cooling down – we know your lungs will be burning at that point, but in the real world, a suspect is not going to let you cool down before apprehension. Sprint 200 yards as fast as possible, and without hesitation, do 10 push-ups as intensely as possible, to simulate using strength and stamina at the end of a sprint to bring down a suspect.

Endurance is an often over-looked aspect of police and fire training. After all, how is running a couple of miles slowly going to make you a better law enforcement officer when suspects are either sprinting away from you, or fighting back? Endurance workouts (whether running, swimming or resistance training) build focus – and focus is of course a crucial aspect of police work. Hours on end go by tediously everyday for an LEO, until, without warning, an important and dangerous situation immediately arises from nowhere – if an officer is well-trained in endurance, he or she will be far more focused and alert when a serious situation arises.

Distance running (in this case, 2-5 miles) and long-distance swimming build up improved focus, alertness, and mental preparedness, especially for those who work long, often tedious hours (such as law enforcement personnel) with quick and dangerous situations escalating from seemingly nothing.

Self-Defense is another crucial aspect of police work, and one that you probably get quite a bit of training and conditioning with as an aspect of your job. Officers today are very well-trained and re-trained in self-defense work – we will not delve into this too deeply here as there are a myriad of ways to train – be on the lookout for this as part of our upcoming post on Service Personnel Training Regimens. Thanks for the letter, Ryan!
__________
Hi FS,
I am a mother of four young boys (ages 2, 4, 7 and 9), and I am worried about their nutrition and health in the future. It gets hectic around here, of course, and sometimes my husband and I cannot feed them the proper health food I know they should be getting. What are some things I can do? Thanks! I love reading your blog – that is, when I get the time to do it!

Thalia
Rock Hill, South Carolina

Hi Thalia,
Thanks for reading! We get questions like this quite a bit. We know that raising children is one of the most stressful, hectic and continuously busy endeavors a person can take on. Of course, it is very difficult to effectively feed your children the perfect balance of nutritious food in every meal – no matter the situation, there are going to be inevitable trips to McDonald’s, parties with too much birthday cake, and candy and carbonated drinks at school. So, what’s a mother to do? Here are a few simple tips to consider.

Children Emulate Their Parents – Look at your diet the past few years. Has it been full of healthy choices, balanced meals, and proper portions? Children emulate what they see on a daily basis, and this includes how they make their food choices. If they see their mother and father eating at a fast food restaurant, or enjoying large portions of cake, for example, they will emulate that as the proper way to eat. If you are eating a less-than-perfect diet, your children may be taking some cues from you when making their own food choices. Evaluate your own diet, and that of your husband – you may find some less than desirable food choices within your own diet. Children can pick up on that, and they will eat according to what they are presented with from their parents.

Children Eat What You Give Them – Yes, there are going to be trips to McDonald’s; that is inevitable, and nobody should be expected to be perfect. That being said, young children do not cook for themselves – instead, they eat what is in the house, bought by their parents. Are you buying the right food for them to consume at home? If you have only healthy and nutritious food stocked up in the pantry and refrigerator for the family, when it is time to make dinner, your family will be presented with only healthy food choices.

Children Love To Learn – Children are sponges. They soak up information, always ask “why,” and want to know as much about things as they can. So, use that to your advantage. Instead of forcing them to eat healthy food “because I said so,” teach them cool facts about the health food that they are eating. For example, did you know that in England in the 17th century, carrots were a fashion accessory, with women adorning the tops of their hats with the vegetable? Or that in 2005, carrots were revealed to be the third most popular vegetable in Britain? There are countless other facts about a ton of other health foods out there – learn and enjoy!

To conclude, Thalia, children eat what they see and know. Promote good eating habits by making healthy decisions for yourself and your husband – this, in turn, will teach your children the right way to eat and the proper way to live a healthy lifestyle. Thanks and be well!
__________
Hi!
When should someone (currently not me) see a physician after an intense workout session? For instance, what are the warning signs that someone has injured his/herself doing exercises? Would appreciate your take on this issue. Thanks, and keep up the good work!

Linda
Denver, Colorado

Hi Linda,
We appreciate your support from so far away! The basic rule of thumb in self-diagnosing any kind of exercise-related injury is time. That is, take a few days to reevaluate yourself when thinking whether or not you have been injured while exercising.

Of course, in the first 48 hours after an unusually strenuous or different exercise program, you should expect the general soreness and stiffness to be the most intense. If you are intensely or sharply sore after those first 48 hours, there may be cause for some concern. If the intense soreness or sharp pain lasts four or five days, with the same intensity after a workout, it may be wise to consult a physician.

Remember, soreness after a workout is normal, typical and ideal. If you are sore, in most instances, it means the workout was effective, challenging, and working positively for your body. But if that soreness becomes more pronounced, or stays just as intense, after several days of rest, there may be something else going on within your body. Thanks for reading Linda, and be well!
__________

If you want us to answer your letter in our next edition of Letters From Our Readers, just e-mail us at info@fusionsouth.com with your question. We will post a new edition of Letters on the final day of every month. And, if your question was not answered here, it will be answered back to you through e-mail. So, do not hesitate to e-mail us your questions, and be well!

Academia se prepara para o aumento de alunos com a chegada do verão

A temperatura aumenta e já é sinal de que o verão está por perto e, com ele, vem a força de vontade para deixar o corpo em ordem. Barriguinha travada, coxa sarada, bumbum durinho, peito malhado são algumas das metas preferidas pelos brasileiros para desfilar o corpo em praias, calçadões e parques. É nessa época do ano que as academias lotam de alunos em busca de emagrecimento e preparação física a curto prazo de tempo.
Esse volume de pessoas querendo melhorar o visual reflete em um volume ainda maior de alunos nas academias. A My Fitness Club, localizada em Campinas-SP, já está preparada para um crescimento de 15 a 20% de novos alunos. “Nós remanejamos os horários das aulas de spinning para oferecer mais opções aos freqüentadores da academia”, declara Diogo Cestari, coordenador técnico da My Fitness Club. Ele ressalta ainda que, apesar da academia ser nova (inaugurada em junho deste ano), foram adquiridos novos equipamentos: “temos mais esteiras e um transport, aparelho utilizado para trabalho aeróbio e que auxilia na queima de gordura e no fortalecimento de pernas e glúteos”. Além disso, também foram contratados novos profissioais.
Cuidados – A prática de exercícios é extremamente importante e deve ser sempre encorajada, porém, deve-se tomar cuidado com os exageros. As pessoas que não praticam exercício de forma regular e estão engajando-se nessa nova prática, devem se atentar para um excesso no volume de treinamento. Ao ter como meta uma melhora estética e visto o curto prazo para atingi-la, o grande erro pode ser se aventurar por uma quantidade inadequada de exercícios com a falsa expectativa de que isso leve a um resultado mais rápido. “O treinamento físico deve levar em conta o nível inicial do praticante e os aumentos de carga de trabalho devem acontecer de maneira progressiva, pois o excesso de volume ou de intensidade aumenta, e muito, a chance de ocorrer lesões ósseas, articulares e musculares”, explica Aquino.
Outro erro comum para quem quer entrar em forma em um curto prazo de tempo é a participação em dietas tidas como milagrosas que prometem a rápida perda de peso. “Para o perfeito funcionamento do nosso corpo, existe uma necessidade especial e única para cada indivíduo no número total de calorias a serem ingeridas, bem como a proporção equilibrada entre carboidratos, proteínas e gorduras. Qualquer alteração nessas necessidades pode afetar o correto equilíbrio do metabolismo corporal”, alerta o educador físico.
O ideal para quem realmente está empenhado em perder peso em um curto espaço de tempo é procurar um profissional nutricionista que vai propor uma dieta adequada e saudável para cada tipo de organismo e que atenda às necessidades fisiológicas do indivíduo. E o segredo para quem quer participar de um programa de treinamento físico, com o objetivo de se preparar para o verão, “é começar com a prática de exercícios de intensidade leve a moderada e progredir gradativamente no volume de trabalho, buscando atingir uma média final de 60 a 90 minutos”, explica o coordenador da My Fitness Club. “Já a freqüência na prática de atividades durante a semana, pode ser iniciada com 3 vezes, mas buscando atingir 5 vezes na semana”, completa o educador físico.

Kettlebell Performance Training - 2 Kettlebell Drills to Improve Explosive Hip Power!

Author: Brandon Richey
Source: ezinearticles.com

I can honestly, drills
, say that the versatility of the kettlebell and its effects on developing the body go far beyond any specific fitness device that I have ever used. It impacts the body in so many ways that it almost causes, drills
, immediate physical, drills
, benefit and change! The following 2 exercises are tremendous for improving one’s individual level of fitness and developing extreme athletic explosive power.

1. The Deadlift/Squat Jump Combo:, drills
, You need 2 kettlebells for this particular lift. If you are reasonably strong and athletic then you might want to start, drills
, with 2-16kg (35lb) bells. You want to stand over the bells with them between your, drills
, feet. Your feet should be slightly wider than shoulder width distance. Enough for the bells to set side by side between, drills
, your feet. The handles of the bell should be angled, drills
, in the same position as a, drills
, barbell would be if you were deadlifting it. Next simply squat down to grab the bells simultaneously and execute a perfect form, drills
, deadlift. When, drills
, you set the bells back on the ground after the deadlift then immediately execute a squat jump. After the jump immediately execute another deadlift. You see the pattern now.

2. The, drills
, Full Range Swing: This, drills
, one is pretty basic. You obviously want to learn the proper technique of the double-arm swing before you intensify, drills
, this movement, drills
, to do the full range swing. With the basic, drills
, double-arm swing you basically are swinging the kettlebell back and forth between your legs using the force and momentum of our hips and glutes. With the basic swing you only swing the bell, drills
, as high as chest level. When intensifying, drills
, this drill we, drills
, can do full range swings where you go 180 degrees with the arc of swinging the bell to all the way overhead! This involves way more explosive hip and core power to generate enough force to get the vertical lift with the bell. This is great for gaining explosive hip power and overall fitness and athletic performance.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com

To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at: http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html

I’m Brandon Richey the Strength and Conditioning Pro!

Trying to out-last the sniffles

I’m not completely sure, but I think I feel a cold coming on.  That doesn’t make me happy obviously.  It is still too early to tell though which means I still have a window of opportunity to kick it before it flourishes if I keep powering down the vitamins.
 
I had intended to go for a small ride last night.  I hesitate to do much normal street riding around here because it is nearly a daily occurrence that you hear on the news that a cyclist was run over by a vehicle.  Drivers here simply do not pay attention to anything but their cell phones.  However, I did manage to find a decent route very close to where I live that has almost no traffic.  Nearly half of it, in fact, is in an alley.  It is a small half mile circle around a playa lake so the scenery isn’t too bad either.
 
I didn’t end up going though.  I got home from work and changed clothes in anticipation of going.  I sat down to watch a little television to wait until most of the “drive home” traffic had abated.  Around 6:30, I got up and started preparing to ride… and discovered that a hard cold front had blown through in the hour I had been home.  The wind was howling outside and the temperature had dropped from about 60 degrees to below 40 degrees.
 
Needless to say, I chickened out.
 
I ended up doing a mostly bodyweight leg strengthening and muscle endurance workout instead.  I did a circuit of 3 sets of 5 exercises with a 30 second rest in between each circuit.  The circuit consisted of:
 
25 bw squats
25 (each leg) side lunges holding 2x 30 pound dumbbells
25 (each leg) front lunges holding 2x 30 pound dumbbells
25 leg extensions on the bowflex with 100 pounds of tension
25 leg curls on the bowflex with 80 pounds of tension
 
Afterwards, I did 5 sets of 60 second planks with a 30 second rest in between.
 
All in all, it was a fairly light and easy workout that only took about 30 minutes.  Once I was done, I felt really guilty for not getting out on the bike and chastised myself for taking things so easy since I had hardly even built up a sweat.  Oddly enough, however, I’m freaking SORE AS CRAP today.
 
Which is odd in a way.
 
I’m not sure if I’ll get any exercise in tonight.  It all depends on if I fight off this cold or if I’m still feeling like crap this evening.  A guy from work wants to try to plan a ride Friday evening immediately after work this week because he won’t be able to ride on Saturday, so I want to be well enough to do that.  I’m still planning on riding on Saturday as well.
 
One of my goals is to eventually purchase a road bike.  I love my mountain bike and I really love the trail riding, but I unfortunately can’t do it every day.  The trail system is simply too far away and it gets dark way too early here right now.  Being still new to this, I have enough troubles surviving the trails in the daylight.  I’m not about to try a night ride… not yet anyway.  Plus, I really want to do both to supplement each other.
 
I’m just impatient.  I have this long list of supplies, equipment and gear I want to buy, but I want it all right this second.  I hate having to save up and buy things slowly.  I guess it gives me something to look forward to though.

You do not have slave genes

What you have is really poor information about what slaves historically ate and why, leading to a belief that black slave-descended Americans have inherited some tendency towards obesity from ‘Mother Africa’.  Black American women do not have a genetic predisposition to be obese that is more extreme than any other ethnic group. 

Black women have bad information about diet and what really keeps the human body healthy.  The overwhelming majority of Americans do, but black women suffer worse from the bad cultural myths about ’slave genes’ and ‘our people just be that way, we fat and look good!’ than do people who aren’t getting socially reinforced to revel in their unhealthy levels of bodyfat. 

Of course this will sound confrontational, but the truth is that black women can be fitter, stronger and as a side effect, often thinner.  But it requires going back to the foods our ancestors actually ate before they were dumped onto those slave ships, the foods that are still eaten today in many African countries.  Surprisingly few of those are the things most American black people think of as ‘what the slaves ate in the olden days’.   It requires abandoning the very recent notion that wheat, soy, corn and grains are super-healthy and have no downsides and are good for you under every circumstance.  It means abandoning the notion that the fatback is what’s killing us, when the fatback’s saturated fats are what can keep us healthy.  It means not overcooking our meats and drowning them in sugary corn-syrup-based sauces. 

It means doing brief, intense strength-focused exercises, not chronic hours of cardio, treadmilling our ways into heart attacks and still not losing bodyfat.  It means taking the good from our paleolithic ancestors’ lifestyles– the meat, the vegetables, the seeds and nuts, the brief but high-intensity strength training– and using those ancient elements to keep our bodies strong and healthy and fit in a modern world full of pitfalls when it comes to health and nutrition and fitness. 

This blog is about our genes and expressing their strength and fitness, so that we can have more energy, more health and improved quality of life.  We are not made to be 40% bodyfat just because we’re black women.  We can be better and healthier for it. 

I’ll save the discussion of what our folks ate in Africa for another post and just leave this introduction to be introductory.

Too much GSD, not enough ME

v. GSD ( t), 1. To get stuff done. 2. Got stuff done (past tense) 3. Getting stuff done (present tense)

In the last few weeks I have completely run myself into the ground. I went to Cabo then 4 days later 5 girls came to stay at my house for 3 days so I was entertaining and running around the city of Boston. The past two weekends have been filled with going out, having people over, cooking, cleaning, watching football for hours at a time, working out, studying, getting my car to pass inspection, trying to figure out where the money is going to come from to pay for my exhaust to be fixed, doing long distance runs, etc. The week days generally go from 7am to work, running errands on my lunch hour, coming home, going straight to yoga, then to CATZ, or just to CATZ, then coming home, showering, doing laundry, cooking a small meal for dinner, setting up my website, trying to study and the stupid little things like painting my toenails and watering my plants just aren’t getting done.

I am fortunate to have a job where I can do so much from work. But now I feel like even doing this stuff at work there’s not enough time to do it all and try to get any of my work done at all. And yes, I definitely work out more than I need to. I don’t know of anyone else who goes to power yoga, then to CATZ, but I love it and I’m probably addicted on some level. I am attempting to study for my personal training certification and I’ve had the book since August and I’m only on chapter two. At 10pm when I’m done doing everything else, the last thing I want to do is try to study. Actually, it’s not worth it because I just fall asleep.

Finally after burning the candle at three ends I decided to cancel my plans this weekend. A lot of things in my life have started to fail me, including my patience and my happiness because I’m always thinking about the things I’m NOT doing when I should just be happy. I know a lot of it is time management, and I will figure it all out, but when I just have things hanging over my head I need to just knock them out, one at a time, like baby steps. And I need to always keep in the back of my mind, if something doesn’t get done today, there’s always tomorrow.

Then yesterday I was driving to CATZ at 7:45am and I got into a car accident. It had rained all night and was still kinda rainy and i was getting off the exit and i somehow completely lost control of the wheel. it felt like i was sliding on ice, but it’s not cold enough yet for ice. I did a 360 I think, and hit the guardrail, then it spun me the other way and i did another 360 and finally stopped. The impact wasn’t hard, so thank god i wasn’t going fast, but it ripped the whole front bumper off my car as you can see in the pictures. But I think it happened to teach me a lesson.. that I need to relax and appreciate everything that I do have and what I have done instead of focusing on all the things I want and want to accomplish.

Kyra Williams,
The Get In Shape Girl

So close I can almost taste it...

I have been really getting aggravated by being stuck in the high 170″s. I have been eating extremely well for 85-90% of the time and exercising like a freak. What is going on? Perhaps I need to give the food plan 110% attention. I wonder if I have not been eating enough at some times and my body is hanging on to fat because it is worried about starving, and then I get tired from working stupid hours and exercising alot…which makes me crave carbs big time.

A large part of my weight loss journey is learning why I gain weight. I have identified some key components. Stress, Chaos, Fatigue, Boredom, Hunger, Anger (I am going to show you…I will eat and make my self fat and that’ll fix you, hmmm).

I do feel that I have some really good skills and habits now to deal with life as it comes. I do hope that once I am finished losing I will be able to modulate my eating and exercise to maintain an ideal balance. Perhaps it looks something like this…Go for a 3 hour bike ride and then enjoy a yummy peanut butter/chocolate ice cream waffle cone.

We are going to go to indoor spinning classes this fall at Team Impact Multisport Mark and I went for some “testing” before the classes start. It was a really interesting experience. You have your bike set up on a trainer (so you can ride your bike inside), the coach gets you to warm up and then starts asking you what your perceive effort is as he continually increases the tension on the trainer, every 5 min or so they poke your finger to take a blood sample to test for lactate.

See betty get her lactate tested

I wasn’t sure how I was going to do at first because my legs were burning in the warm up. As I got warmer I felt a lot better and was able to maintain a good cadence. I think I might have surprised the coach due to my lack of cycling experience and that I am not yet in optimal condition. I was able to take it to my max and get my heart rate up to 174 bpm and complete the time in my max zone he requested of me.  The coach was a very encouraging  fellow named Olly Piggen I think I am going to dig these classes.

The last 18 lbs should just melt off and if they don’t I don’t know what will work? I still can believe I only have 18 lbs to go. I have been looking at 80 + lbs to lose for so many years I can’t believe that I am almost there. What will life be like when I am not the chubbiest girls in the room always? Guess what I am now? I am an athlete. I like that label better.

Are you STILL on a diet?

I ran into someone I haven’t seen in a while at a local restaurant. She took one look at my plate and asked, in disgust, “Are you STILL on a diet?” My response, crickets. Confusion gave way to amusement gave way to annoyance. I assume that she assumed I had lost weight, reclaimed my life and my sanity and somehow managed to  maintain the new and improved state by going on a diet.

It annoys me because G-d forbid this person actually consider that this dog learned a  new trick. Beyond that I think I was hurt that she was not thrilled that I’ve continued on this journey. Paranoid as it makes me sound, I think she would have been happy as a baby at the teet had she found me devouring a double cheeseburger and french fries while inhaling a chocolate malt, sitting at a booth, butt cheeks hanging off the ends of the bench.

Does this look like the face of someone on a diet? Left to Right: Baby, Non-dieter, Baby

  I know there is a segment of the population, particularly fat acceptance groups, that hates the term “lifestyle change”  but that is exactly what I did, changed my lifestyle to change my health and fitness status. I did not go on a diet, stop eating a particular food group, eat mass quantities of grapefruits, drink special diarrhea inducing lemonade or deprive myself completely. Instead I determined my energy requirements and began eating within those parameters. As time marched on I began eating with purpose. The purpose was to fuel my body, as a result my food choices changed. I still enjoy a piece of chocolate cake on occasion, key word being: occasion.   Diets, as the majority see them, are temporary, so the results obtained will be temporary as well. If I go back to eating fat filled treats, snacks and foods I will return to my previous state. I actually resembled what I ate, a cream filled donut. I was round, soft to the touch and if you squeezed me too hard I’d probably burst!   I’ve heard it all from, “What don’t you eat” to “How long did it take you [to lose the weight]” and the majority of the people asking are un-fit, over-fat and cheating themselves out of feeling good. The response to my answers range from “I don’t have time for that,” or “Yeah, but what don’t you eat?” and even, “My husband likes the way I look!”  Whatever. Excuses.   Change one behavior today. Do the same tomorrow and the day after. You’ll be surprised how the smallest changes reap the largest rewards.     Anamaria Grabowski
© 2009 Anamaria Grabowski  

Thursday, October 22, 2009

Thank you all for being rockstars and dancing through the “bikram” Zumba class last night – it was a hot one!

Playlist:

• Low
• La Faldita
• Chiquilla Brazil Version
• La Mazucamba
• Que Te Pica
• Bailadora
• Baila Esta Cumbia
• Los Campeones De La Salsa
• El Mambo Del Los Shortys
• Pam Pam
• Batuka Bum Bum
• Nunca Te Decides
• Mi Gente
• Mami
• Caraluna

Gravity Drop

Thanks to Egoscue Nashville for the great Gravity Drop video.

Gravity Drop
1. Wearing rubber soled shoes for traction (tennis shoes, etc.) stand on a step or stairway as though you were climbing upward
* Keep your feet parallel, and hip width apart
* Hold onto a railing or other object for support
2. Edge your feet backward until your heels are off the stairs and you are hanging onto the stair with the balls of your feet
* Make sure the your feet remain pointed straight ahead
3. Let the weight of your body drop your heels off the stair
* You will feel a significant stretch in your lower legs
4. Hold

Purpose: This exercise forces proper loading of all the load joints of the body by physically stacking them one atop the other

Expectations

So I know as a perfectionist I always set super high expectations for myself, and sometimes these expectations are NOT achievable. Its time for us to give up the unrealistic expectations like “I want upper thighs that wont touch when I’m standing, or I want JLo’s booty”…..these things just might NOT happen

SO I am hear to set some NEW realistic expectations for myself!!!

1. MOVE IT MOVE IT….. exercise doesn’t have to be a pain, in fact it is so pleasurable. I expect for myself to move everyday, and to do it in a way that I find F-U-N…..thats right, FUN.

2. To forget about that magic number I have in my head (115lbs incase you wanted to know) where I imagine that allllll my troubles will go away. Listen to your body, not your scale!

3. Not to limit myself or my caloric intake, just because some one told me I couldn’t eat more than 1,500 calories per day.

4. To listen to my body when it’s fulll………. honestly, I am terrible at stopping eating.

5. To find a POSITIVE outlet for when I’m feeling down!

6. To set goals, both short and long term……

SO what are everyones NEW realistic expectations?

Stay Fabulous, Fit, and Full

Cut it out, Mother Nature!

Alright, this isn’t exactly a health post, but I just need to vent, and simultaneously give myself a hearty pat on the back.

OK, vent first:
Seriously Mother Nature, you need to cut it out. You’re making me mad.

Ahh, that’s better.

I mean, seriously, of all the days for good ‘ol New England to have it’s first Nor’easter of the season, it had to be Sunday.

Aside from the fact that it’s f%#$ing October, it also had to be the one day out of the last six months that I had signed up to run a road race. One race out of the, oh, 3 or 4 I do a year.

And it was snowing. Once again, in October.

So what is a girl to do? Skip the damn race and stay in my nice cozy bed for the remainder of the weekend, out of the wind and rain?

Or drag my butt to Quincy and take part?

Is the suspense killing you?

I didn’t think so.

Well, ladies and gents, here’s your answer:

Yes, I'm the tool wearing gloves.

And now for an action shot:

WEEEEE! Look at me go!

Actually, it wasn’t all the bad. The rain kept all the runners nice and cool (well, freezing) and nothing can beat free Sam Adams beer after running an invigorating 6.2 miles in rain/snow/healthy combination of the two.

Plus, it was a Firefighters Memorial Race, which an amazing cause. So high five to the 500 or so runners who ventured out to run.

Here’s the results, if any of you are interested:
Firefighter’s 10k road race results.

Big time bonus points to anyone who can find my name on the list. (And no, you won’t find it by scrolling all the way to the bottom of the list. Jerks.)

10 Facts About... Peanut Butter

In our next installment of 10 Facts About…, we highlight the health benefits of peanut butter, as well as some cool facts! Enjoy, eat right, and most importantly – Be Well!

• Peanut Butter is heart-healthy

If you eat at least 1 ounce of peanut butter each day, you can reduce your risk of heart disease by up to 25%.

• Peanut Butter may fight cancer

Interestingly, peanut butter has a high content of Resveratrol, a substance that’s been shown to have very strong anti-cancer properties. Peanut butter has also been shown to significantly reduce the risk of colo-rectal cancer.

• Peanut butter promotes good cholesterol

The rich Folate and Niacin (vitamin B3) content in peanut butter has been shown to help increase HDL levels (good cholesterol) by as much as 30% in people.

• Peanut butter is high in protein and beneficial minerals

In peanut butter, proteins are present in high amounts – about 24% of weight – together with very important micro-nutrients such as Vitamin E, Vitamin B3 and large amounts of beneficial minerals such as iron, magnesium, potassium, copper and calcium.

• Peanut butter protects against Alzheimer’s Disease

According to The Journal of Neurology, Neurosurgery and Psychiatry, the Niacin contained in peanuts, when eaten regularly, provides protection against Alzheimer’s disease. The study was performed on 3,000 elderly men (65 or older) from Chicago, who were interviewed about their diet and subsequently tested for cognitive skills: those getting 22mg of Niacin each day were 70% less likely to have developed Alzheimer’s disease than those consuming only 13mg each day.

• Americans eat tons of peanuts

Each American consumes roughly six pounds of peanuts and peanut products each year, with the entire country consuming more than 600 million total pounds.

• Peanut butter is all around you

Peanut butter is consumed consistently in roughly 89% of American households, and it is the most popular use of peanuts in America.

• Peanut butter recently turned 100 years old

Peanut butter was first introduced at the World’s Fair in St. Louis in 1904 by C.H. Sumner, who sold more than $700 worth of the new treat; coincidentally, the patent for peanut butter was first awarded in 1895.

• Peanut farms are highly-concentrated

One acre of peanuts on a peanut farm can produce roughly 30,000 peanut butter sandwiches.

• Peanut butter has roots in the South

More than 60% of the peanuts grown in the United States originate in Alabama, Georgia, or Florida. More than half of those are used to make peanut butter.

Orange & Pumpkin Mean Fall to Me

Good morning, or afternoon, depending on where you are. Breakfast this morning was awesome! I made up a Pumpkin Souffle topped with a tablespoon of Coconut Butter and a swirl of Walden Farms Maple Syrup.

Low-Carb Pumpkin Souffle 1 scoop Cinnamon Roll Protein Powder (brand suggestions: BSN, All The Whey) 1/3 cup Pumpkin puree 1/3 cup Egg Whites 1/4 tsp Baking Powder Pumpkin Spice & Cinnamon to taste Stevia to taste *Mix dry ingredients first then add in pumpkin and egg whites. For best results mix with a hand blender until well mixed. Pop into the microwave for 3 minutes. Pick your favorite topping depending on your nutrition needs (nut butters, maple syrup, dried fruit, etc) So yummy. I couldn’t resist but pick up this cute seasonally colored Starbucks mug, which went perfect with my Pumpkin breakfast! I tried the White Chocolate SF Syrup this morning in Caramel Flavred Coffee.. not a great combo. So far the SF Peanut Butter is my fave, but I guess no surprise there!

It’s off to the gym for me. Working Biceps, Triceps & Chest, 45 minutes steady state cardio (haven’t decided what yet), then going to meet up with Mindy to learn the rest of my fitness routine! Reports later Have a wonderful Saturday everyone!

Weekend Post: Into Action

Some of you that have been participating in the 1%-A-Day program so far have probably been noticing some positive changes in your life already. I laugh often when I hear people talking about change and how they ‘don’t feel comfortable’ about change. Change is all around us and within us. Change is as inevitable as death! It is another one of Life’s certainties: change is going to happen whether you like it or not.

Just take yourself for an example. No matter what age you are right now, you are different, almost completely different, to the way you were when you were born, and that happened by changes. You are constant action as a biological-spiritual being. Why then do many people have a challenge when it comes to actually being the driver of that change?

It is my belief that because most people do NOT live in the present moment they allow fear to immobilize them. Elsewhere in this blog I have the following quotation, and it’s part of my life philosophy:

“Fear lives in the future. Regret lives in the past. Live in the present, for that is what it is, a wonderful gift of a never-ending now.”

Try to hold on to fear or regret whilst staying in the present moment. It’s impossible! I’m sure you’ve been invited by a neighbor or friend to look at they vacation photos, was it ever as enjoyable looking at the pictures as it was when you actually went on your own vacation? Probably not. But this is how most people live their lives. Have you talked about a vacation you were planning to go on so much that when you finally went and experienced it, it wasn’t as good as you thought it would be? Again, this is how many live their lives when you constantly strive to be in the future.

A very simple solution: live right now… be in this moment… and get into action. Don’t overthink something, if it feels like the right thing to do based on what you know right now, and it won’t hurt or harm anybody else, then JUST DO IT!

Action curses fear, and there is no bigger dream killer than procrastination. Change will happen in your life whether you actively make it happen in the direction you want or not. If you were paying a taxi driver to take you somewhere, you’d want them to go in the right direction, right? Why then let people without your best interests at heart lead, mold, and manipulate your life in the wrong direction?

Practice, as you continue to participate in this easy program, making more action decisions. You will be very surprised at what you experience…

Kampf gewonnen

So geschehen gestern:

Ich schaue aus dem Fenster, sehe, wie der Wind die Bäume zaust und denke: Nee, bei dem Wetter gehe ich nicht mehr raus. Aber eigentlich sollte/wollte ich doch noch walken. Der Kampf mit dem inneren Schweinehund beginnt.

Eigentlich weiß ich ja, dass ich mich hinterher richtig gut fühlen werde. – Übrigens sind wir Menschen die einzigen Erdenbewohner, die sich etwas vorstellen können, was noch nicht da ist, wie es hinterher sein wird. Tiere können das nicht. -

Diese Fähigkeit also hat mir geholfen, mich aufzuraffen. Handschuhe und Mütze aus den Tiefen der Garderobe gekramt (wir haben Oktober!!) und dann los. Als mir der Wind um die Nase pfiff, da fand ich das richtig toll. Hat doch was!

Go Hard... Or Else

It’s a cold, cold world. Colder than winter in New Foundland. It’s Dog Eat Dog, Look Out For Number One, and all the other cliches you can think of to signify the fact that you are are on your own. It is harsh out there, and if you aren’t willing to go hard, and to go all in with each and every moment that you are given, this world will eat you up and spit you out. You may not get another chance.

Life can be horrible. Life can be painful. But it’s all we got – don’t take it for granted, and don’t waste the gift of life. Fight for it. Fight for it because you can, because it is worth fighting for, and because others can’t.

The Future Is No Place To Place Your Better Days
A friend of FusionSouth turned us on to that quote; when we asked her if we could use it in the post, she was ecstatic – because she understood. She knows that you may not get a better day. You may not see the future. So go hard now, today, and each day from here forward. You may not get that chance tomorrow, but you already got that chance today. Take it.

Go hard for those that can’t motivate themselves, those that have lost hope, and those that have given in already. Let your struggle and strain, your fight for life and wellness, be a beacon to those that can’t afford the luxury of optimism. Show those around you that, while you may be neck deep in the same problems that break other people stronger than you, you refuse to be broken. You refuse to relinquish the gifts others already squandered. You refuse to give in. You won’t quit this life until it quits you.

The future is no place to place your better days. Your best day is not behind you, and your best day is not tomorrow. Tomorrow is not promised. Today, now, this moment, is your best time and your best day. This moment presents an opportunity and a chance to change your life. Take the chance. And while you’re at it – Be Well - to yourself and those around you.

5 Ways to Lose Weight Without Going to the Gym

There are many ways to maintain your health that don’t involve an exercise machine or a strict diet.  Loyola University Chicago’s Fitness Program Coordinator, April Boutler, of has 5 tips for staying healthy when you’re too busy to work out regularly. Her tips are easy and stress-free.

!!!

Take the Stairs Instead of the Elevator

If possible, always take the stairs.  “You want to get your body moving throughout the day”, says Boutler. Walking up stairs for 1 minute will burn 8 calories. If you’re office is on a floor too high to reach by stairs, try walking up a few flights before taking the elevator.

Eat Healthy Snacks

Snacking throughout the day will quickly add up your calories and fat in-take. Boutler explains that healthy foods such as fruits and vegetables are commonly mistaken as not filling. However, fruits and vegetables offer enough nutrients to keep you full while also keeping you healthy.  Boutler suggest always having a piece of fruit or vegetables with you. “

Eat Smaller Portions

Diets are not always the answer. Cutting down the size of your meals and snacks is an easy way to eat less and still enjoy some of your favorite foods. Portion controlling also reduces the amount of calories and fats you consume.

Always Stay Hydrated

“Keep water with you at all times”, says Boutler.  Staying hydrated can not only cut down on your food intake but it will also help you lose weight. “Most people don’t understand how helpful drinking water can be”, she said. If you are like most people, you probably don’t like the taste of just plain water. Boutler suggests adding flavor to your water, making it easier to drink. Crystal Light has On-the-Go powdered flavors for water that only have 5 calories per serving. These or any other similar products are a great way to enjoy hydrating. If you want to be more simplistic, adding fresh lemons, lime, or cucumber also add flavor and minimize calories.

Keep a Food Journal

Write down everything you eat throughout the day. Boutler says, “If you keep a food journal, you are far more likely to be aware of what you are eating. Sometimes you don’t notices that you ate that whole bag of M&M’s because you did it throughout the entire day”.  A journal will show what you are eating on a regular basis and help you make the necessary changes to your diet and lifestyle. Sites such as The Daily Plate can help you get the facts about what you are eating. LIveStrong has an excellent calorie counter based on your current weight and how much you want to lose.  Keeping track of what is in food can help you learn how much of something you can eat without maxing out on calories

Photo credits: Justin Knol/Flickr

Photo slide show credits: Emijrp/WikiCommons, Elizabeth Thomsen/Flickr, Sifu Renka/Flickr, Chealion/Flickr, Diana Schnuth/Flickr,

By 2015, 700 million adults will be Obese ..

Crazy figures, however that is what the The World Health Organisation is predicting.

Such a shocking statistic has inspired renowned Australian Sport Scientist, Andrew McCombe to discover what he believes to be the missing link to sustainable weight loss – and keep it off forever.

Andrew McCombe, author of the revolutionary new book and program, Activate Your Weight Loss, believes the reason that most diets and exercise programs fail is because they only address the physical aspect of the person. They don’t address the negative or stressful thoughts, feelings or beliefs of the individual and it’s these things that influence the behaviours which contribute to obesity, diabetes and coronary heart disease.

A recent study published in the July 15 American Journal of Epidemiology supports this evidence, with findings that people worried about jobs, bills and other aspects of daily life tend to become and remain obese, according to a study of psychological stress and body mass index.

McCombe believes that when people address and dissipate the stressful thoughts, feelings and beliefs that cause their poor lifestyle choices, such as food addictions, cravings and overeating, their body will improve by default.

To dissipate the stress McCombe uses a revolutionary technique, which has a growing following in the US and UK, has already helped thousands of people combat their food addictions, banish their chocolate cravings, and stop overeating.

Tapping or EFT (Emotional Freedom Techniques) is like acupuncture without the needles. “It sounds like another crazy weight loss fad but this really works, says McCombe.

I was addicted to chocolate and haven’t touched any for over three weeks now and I’ve also lost 5kgs” – says Margaret, McCombe’s former client.

Another woman lost 5 kg after just three tapping sessions and another has not eaten banana bread or lollies since doing the simple tapping technique.

A chocolate craving can disappear after just five minutes of tapping specific acupressure points on the head, eye, under the nose, chin, and arm.

“If you’re addicted to chocolate, can’t stop at just one Tim Tam or keep overeating this can really help and it takes away the need for sheer willpower and determination” he says.

“This is revolutionary because it means that if people were to spend 5 minutes a day doing EFT on their negative, limiting or conflicting thoughts, feelings, beliefs, doubts, fears and stressors they will begin to lose weight with ease and therefore eliminate the need for those extra gym sessions and all that unnecessary calorie counting.”

To celebrate the launch of Andrew’s latest book Activate Your Weight Loss with EASE, Andrew has interviewed some of the world’s leading Weight Loss experts and is making them available as part of Weight Loss Week, a free online educational event for the Australian public from October 24-November 1, 2009 and February 20-28, 2010.

Activate Your Weight Loss and the companion Activate Your Weight Loss Program will be available at all good bookstores throughout Australia and New Zealand from Nov 2009 rrp $32.95 each.

For more information on Weight Loss Week visit www.activateyourweightloss.com.au

Pilates in Pink - A Fun-D Raising event for Breast Cancer

Pilates in Pink

A Fun-D Raising event for Breast Cancer with Dr. Martha Eddy and Lesley Powell

Come October 16 6-7:30 PM
Take care of your body as you support 
The Breast Cancer Research Foundation

All proceeds will go to The Breast Cancer Research Foundation
Cash or check, credit card donation can be made by going online

Moving On Aerobics with Dr. Martha Eddy

Unique Aerobics class that not only changes your heart rate but improves your lymph health, flexiblity and feels absolutely great on your body; heart & soul.

Pilates Mat & Stand with Lesley Powell

Get to the core of the matter- you for a fun dynamic Pilates class

Samba and Winter Registration

The winter session begins the week of Oct. 19.  This is the last session of 2009! Registration is available now for classes!  Props for the beg/int class include chairs and gloves.

Coming up on Oct. 17, we have 2 Samba workshops for you from Kellita, of the Hot Pink Feathers in San Fransisco.

Learn technique from 1-2 and then build on that with a Samba Burlesque Choreography from the repertoire of the Hot Pink Feathers.  $25 for one class or $40 for both.

Also, keep in mind that for the whole month of Oct, we are offering the drop in classes for $10 to benefit Keep-A-Breast Foundation.  Drop in classes include yoga, tease technique, and tease ‘n’ tone.

Fitness Instructor in a Bikini = Awesome!

For those of us inclined to appreciate the athletic figure, Jessica’s got an almost perfect body. Taut,  but curvey. Toned, but shapely.

Anyway, one picture  is worth…

Jessica!

And two are worth…. even more!

Jessica, Just As Good From The Back!

These are screenshots from her shoot with GoHoochie.com. Clips are available at http://www.clips4sale.com/studio/18430 .

Why I Train...

The link below is to a blog post from Ross Enamait, someone I consider a great example to follow (I hesitate to use the phrase “one of my idols” because of the negative connotations that may have).  In it, he talks about setting an example for our kids, and that is one of the biggest reasons Why I Train…

http://rosstraining.com/blog/2009/10/08/fostering-an-active-lifestyle/

I would also highly recommend Ross’ books and DVD to anyone interested in improving their strength and conditioning.  Never Gymless, Infinite Intensity and Full-Throttle Conditioning are, without a doubt, some of the best information around at any price, and it just so happens that they are not too expensive either!

Bella, the Gym Bunny - Ergometer!

By the time I finished tonight’s personal training session with Jimmy, I was dripping with sweat, completely out of breath, and had burned 625 calories (in one hour and 23 min.!!).

(I actually started before our training session with 23 minutes on the stationary bike).

We quite a combination of moves tonight:

• abs with handled ball where I raised the handled ball above my head (lying on my back) and then sat up complete (legs straight out ahead of me) and then put the ball on either side of me. (2 sets of 20).
• abs that like to call “froggies” because I hold a huge balance ball between my ankles (squeezing my inner thigh muscles) while doing crunches up.  No easy feat.  These are grueling (3 sets of 15).
• abs – throwing the medicine ball to the ground, beginning with it over my head. (2 sets of 30).
• abs/arms – throwing the medicine ball against the wall, stepping into it.  (2 sets of 30).
• arms – resistance band around a poll, punching my arms straight out (quickly)while twisting my torso to each side. (2 sets of 30).
• legs – resistance band around each foot (separately), holding on to the poll, squeezing my leg out straight behind me, then bringing it in with a bent knee. (2 sets of 30).
• and the Pièce de résistance – the ergometer.

I was on a seat, rather than a ball, as show here.

This machine is quite a killer.  It seems easy enough, because you just move your arms in the same sort of motion you move your legs on a bike.  But what a cardio workout!

Jimmy told me I had to keep the RPMs at 70 or above, and he had the resistance to 7.  This was so tough!  I was huffing and puffing when I was only 30 seconds into it.  It seemed too tough, but I finally just closed my eyes and got in a zone.  That’s all it took.  I was rocking it.  Jimmy even said how proud he was of me in that moment for pushing past my breaking point.  He told me that when we had 30 seconds left he was going to up the resistance even more, and man, did he ever.  I have no idea how high it was because my eyes were still tightly shut, but I know it was probably at 10 (the max).  When we were done, I’d done 7 minutes of a truly intense cardio workout.  It’s a good one, though, and one I’ll definitely do again.

Jimmy said that most people don’t know about this machine, so it’s usually open.  I’m definitely going to try it again, although if I’m alone, I may end up putting the resistance down a bit.  Or, put the tunes up high and just go for it.

___________________

Weekly Plan Update: Taking Cammy’s advice, I decided to make dinner tonight when I got home from school.  And I am so glad I did, because I didn’t get home until 8pm and I was in absolutely no mood to cook at that point.  I made Scale Warfare’s Biggest Loser Baked Ziti, although in my version I used 12 oz of Dreamfields pasta, half a jar of Rago Robusto 6-cheese sauce, and it turned out to be 5 points per serving.  It was delicious!  Thank you to both of you ladies for helping me figure out a way to make this all work.  (BTW, this recipe was so delicious that it really encourages me to go through the BL Family Cookbook that I bought and have never opened because if there are more recipes in there that are this good and this low in points, I’m sold!).

____________________

WW Meeting Decision: There really isn’t a decision yet.  I’m going to check out 2 meetings this weekend.  Saturday at 8:30 and Sunday at 9am (two different centers, two different leaders).  After that, I’ll decide.  The thing is, WW Online is a lot cheaper, although I know the support isn’t as great.  I do have you guys, though, so I am seriously considering that.  If one of these 3 leaders wows me, I’ll stay with meetings, but otherwise, if they’re just mediocre, I’m going to switch to online.  I’ll keep you posted.

Falling Forward

It’s a classic Fall No Cal day today…simply gorgeous, warm in the sun with a slight breeze. I shopped yesterday and bought 3 new long sleeve running shirts, anticipating cool weather work outs.

Increased my first run interval to 30 minutes this morning, then a 5 minute stretch & walk, and finish the 4 miles in 17 minutes. Starting to try to wrap my mind around extending my distance beyond 4 miles. These 4 are feeling like such a struggle that I’m questioning myself a lil bit. I just have to work it out…..it’s definitely a mental thing.

Literacy Through Photography

One of the greatest things about photography is it’s ability to enrich the lives of folks young and old.

I’ve written here many times about photography’s benefits to adults (increased focus and attention, increased mobility, better overall mental and physical health, and the monetary rewards) but not much about it’s ability to benefit the young as well.

Recently I came across a website from Duke University’s Center for Documentary Studies that focused on a children’s program by photographer Wendy Ewald.

Ms. Ewald’s program,  Literacy Through Photography, is reaching out to children across the world -putting cameras in the hands of children and leading them to explore and express their surrounding through pictures.

It was heartwarming to read the stories of how much her students could learn and grow from the experience of taking photographs, many holding a camera for the very first time. Perhaps not so surprising to learn of how Ms. Ewald was learning new things right along with her students.

It has been my experience, and I’m sure most teachers would attest, the best way to really learn something is to teach it. Until you can look at something through another’s eyes you are only seeing one perspective. The echo that comes back from the student is the true measure of the effectiveness of teaching. Once received, that echo provides a sound basis for teaching the teacher through the new perspective gained.

I encourage everyone to pop on over to the Literacy though Photography website and follow the links there to stories of Ms. Ewald’s facinating adventures in bringing photography to children around the world. If you wish, you can also make a donation to help her in this great project as well.

Young or old, rich or poor, weak or strong, wherever you stand right now, photography offers you a vehicle to something even better. Pick up your camera now and begin to explore this wonderful world with the perspective only you can provide. The benefits are there for everyone.

http://cds.aas.duke.edu/index.html

fiber rich foods

fiber rich foods

fiber rich foodsfiber rich foods
By choosing high fiber foods, you can become part of the legend of those who have the nutritional wisdom which ensures better health, counteracts disease, and produces greater vitality. Ask not what your high fiber diet can do for you, but what you can do for your high fiber diet. Camelot? Spamalot? Fiber–alot.Fiberlady is the new Guinevere. She’s come to share the wealth about your health. One of the main reasons for the emerging trend of high fiber foods is the ongoing quest for weight loss. Even the Knights of the Round Table have discovered that their armor fits better than ever.The average American consumes about 5-13 grams of fiber daily, but nutrition experts recommend a daily intake of 20-35 grams. Here’s what you can do in the quest for your high fiber diet. Start by replacing white bread with whole grain bread, white rice with brown rice. Add more beans and legumes, veggies, fruits, seeds and nuts. Any foods with more than 4 grams per serving are categorized as high in fiber.People are moving away from the low-carb diet fad towards eating foods that are high in fiber. New products making high-fiber claims has nearly doubled in the past few years. For example, Sara Lee (bless her heart) has developed a white bread with all the fiber and many of the nutrients of whole wheat bread. And wonder of wonders, Wonder has made a bread with a special 100% whole wheat flour milled from white wheat. These products make the new USDA Food Pyramid much easier to scale.A diet rich in high fiber foods is essential for your ultimate health. Dietary fiber is vital for prevention or treatment of diverticulitis, diabetes, colitis, irritable bowel syndrome and Crohn’s disease. Studies have shown that certain conditions such as constipation, hemorrhoids, diverticulosis and high blood pressure respond favorably to a high fiber diet. Those who need a gluten free diet can still benefit from a variety of high fiber foods. Certain types of fiber can even lower blood cholesterol levels.One of Fiberlady’s greatest concerns is the alarming trend for today’s children to be overweight. The new Food Guide Pyramid recommends that children consume 1 to 3 servings of whole grains daily. It’s probable that most children don’t even eat 1 serving a day of whole grains. Dietary fiber has a powerful impact on children’s overall health. After eating fiber-rich foods, there is a feeling of fullness which helps to control overeating. Fiber also helps regulate blood sugar which is vital to childrens’ energy and digestive health. High fiber foods are as important to their health as it is to yours.Fiberlady knows how easy it is to raise your high fiber IQ. Educate yourself and those you love about high cholesterol, diabetes, types of cancer, high blood pressure, and other ailments that can be drastically improved or controlled by including high fiber recipes and high fiber menus on a regular daily basis.Camelot was the beginning of the Quest for the Holy Grail. It could be considered a state of mind, but the quest for high fiber health is most assuredly the starting point to a state of good health!
fiber rich foods

Running & Errands - September 29, 2009

I really wanted to go to spin class today.  I set out my clothes last night, set the alarm, plotted what I’d eat for breakfast, what time I’d leave, and then got to bed an hour early!  Sometime around 4am I learned that I would not be going to the gym because my burglar alarm started acting up.  Every minute passed with a shrieking beep that would not be ignored.  Every minute!  What is going on out there?  The battery was low, it said, so I acknowledged that and went back to bed.  One hour later the beeping started again.  What am I supposed to do about a low battery at 5am?  I hit the cancel and went back to bed knowing that I was going to have to skip class and go get myself a battery at Radio Shack as soon as it opened.  I was reminded of this information at 6am, and again at 7.  How completely infuriating!  I get it!  The battery needs changing, now shut up!

I decided to turn running my errands into Running & Errands.  I put on my running clothes, grabbed my credit card, iPod, BodyBugg, old battery, winter hat (it was very chilly this morning), and decided to run to the store for my alarm needs.  The old battery was heavy, so I had a 6 pound buddy with me the whole time.  I stopped at the store, swapped my dead cells for their live ones, and then ran to the bank to deposit a check.  After that I ran home to install the new battery, which set me back almost 40 bucks.  Ta dah!  Mission Accomplis….hey, what’s the problem here?  Huh?  Of all the things, now that I look at my display panel more closely I see that it was the smoke detector battery that was low, not the burglar alarm battery.  Oh for Pete’s Sake!  I just gave away a perfectly good battery and wasted $40 in the process.  Looking at the bright side, at least I was able to get started on my training for the 15K run I’m going to do on November 1st, right?  I threw up my hands in defeat and decided to get back outside and finish the 4 miles that I had wanted to do today, and then I came home and got to the business of fixing the problem with my smoke detector. 

Spin class will have to wait.

Week 1 - progress report

Hi Everyone,

Last week, I decided to start a Blog and Twitter account to report my progress on my “Slimming Down” programme – I’m a woman on a mission – I made the decision to stop feeling sorry for myself and actually do something about it. I’m hoping that by me sharing my progress – up and downs – that I will encourage other women who too want to shed those extra pounds / kilos.

I’ve made good progress with setting up my blog and my twitter accounts …. but on the fitness side – not overly good. Managed to run 3 days this week – 2 miles – the target is to get to 5 miles, 6 times per week.

I managed to do only one training session with Gunnar Peterson – got his exercise DVD – for full body work-out on the swiss ball – so not very good on this front – I want to put in 5 exercise sessions per week on top of the running.

Diet – I believe that if you exercise regularly, as long as you’re not stupid – ie. burgers and chips every night with chocolate for snacks – you should be fine – but I suppose the true test is in the results….. so watch this space!!!!

Measurements – my husband said that if I want to really commit – I should put up my measurements, weight and pictures in my blog site - so that people can really see my progress – in for a penny, in for a pound. So I need to get that sorted. But just so you know what a sacrifice this is for me  -I hate stepping on scales – when I was a porky teenager my Dad would make me weigh myself – his way of making me face the facts – I was over weight!! Lovely – now you guys know why I have so much baggage!!!

Take care,

FB

"October Ab Challenge" Day 2 + new challenge for next month...?

I’m sorrryyy, it’s taken me so long to write this post, and I’ll be writing for yesterday as well.

Well I woke up yesterday morning in MAJOR PAIN! I had expected some pain, but not a lot because I had stayed so active on thursday, but nah, my body wasn’t having it. I looked like such an idiot when I went to town with mum because every single muscle group in my entire body was aching, so I couldn’t walk properly, it was more of a “stagger” with a pained facial expression lol. It was hot stuff.

Yesterday I finished cleaning my room, drastic changes. I had removed all the unnecessary furniture so now my room looks huge. I vacuumed the carpet and then cleaned my bathroom. It really needed it! Then I sat down to watch Tyra, since we’re so far behind in New Zealand, it was Season 4, Episode 1 and I was so glad I watched it! It was all about Body Confidence and Body Image and it motivated and inspired me to write my recent post about “Body Confidence” which I have been meaning to write for a few weeks now. Check it out here.

Later, I went in to town with Mum, we returned those terrible running shorts I bought and I got new ones I got tight ones this time, they come to just above the knee and I ran in them that afternoon and loved them!

After that we walked a few meters to Rebel Sport because we got a phone call to tell us that my knee sleeve had arrived (because I have a stupid right knee that gets sore when I either run really far and for a really long time and/or when I run really slow). I tried it on and it fit well so we bought it, I was so happy!!! No more running-induced right knee pain for me!!

You know, running is an EXPENSIVE sport! This year we’ve already spent over $200 on gear for me. But the good thing is that once you have it, that’s it, you don’t need anything else. Except, I’m actually really keen to get new running shoes. My New Balance ones that I run in at the moment don’t have enough arch support. I have a freakishly high arch in my foot and my feet get insanely sore sometimes because I don’t have adequate arch support.

We went to Sunny Gyms after that to enquire about memberships + concession cards and whatnot. It’s so expensive But I think I would make fantastic use of it. I would go to the gym for body pump 3-4 times a week! I’d get so buff if I did that. Mum and I were talking to the guy Kerri who is the receptionist at Sunny Gyms and I told him about my knee problems, he told me I should look in to getting new shoes because that might be a problem, but then he also told me what I already knew, that I need to strengthen my inner quad because my outer quads are stronger and pull my knee cap out when I run. I then told him how SORE I was and he suggested I go for a low-key bike ride or a slow jog, just to get the blood pumping, he said it’d help and I wouldn’t be as sore today.

So I was ok with that, I wanted to try out my new shorts and knee sleeve anyway. The knee sleeve makes it look as though I have a leg-cast on LOL! SEXYYY!! But it was brilliant. I ran a VERY slow 5k’s because I was so so so so SO sore, it took me around 45 minutes (15 minutes longer than when I’m fine). And it helped a little bit, but I was still sore for the rest of that night.

This morning when I woke up, once again — FELT THE PAIN! God, yesterday was bad, but today just killed me. They always say that it’s worse on the second day. I just think about how nasty it would’ve been if I hadn’t gone for a run! :S

I had a light breakfast, it was  a bowl of fruit (one chopped up banana + one chopped up pear) and a handful of almonds. Not much, but that’s what I was craving
After breakfast I decided to go for a bike ride to loosen up my butt and thighs coz they were burning! I took a bum-bag that carried my cellphone, some tissues, a few almonds in a bag and a small drink bottle. I’m so glad I took it, I was able to have little breaks to have a drink and eat a couple of nuts for fuel. My bike ride lasted around 45-55 minutes and when I got back my legs were like jelly and my tricep muscles were SO SORE I couldn’t extend my arms for around 20 minutes. YOUCHIES!

“October Ab Challenge, Making Abs Fun!” Day 2.
The October Challenge is all about strengthening my abs with a variety of different, easy exercises that I can do at home. It will go for the duration of the month and every 2nd day I will complete one and post an update

After I had stretched from my run, I completed my Day 2 ab challenge workout. Today I did the “Plank”. I held it for 30 seconds and did 5 reps. Click on the link to view Caitlin’s post when she did the Plank.

It was pretty hard out! But I think I’m actually a bit stronger than I thought and so next time, I’ll go for longer and do more reps because I know I’m capable of it. When I was holding them and it was getting tough, I thought to myself “Jillian Michaels!! Jillians Michaels!! What would Jillian Michaels say??” and instantly I was motivated to get my booty in the air and hold it in that Plank position!

I’ve had plenty of water to drink today to re-hydrate and help muscle pain be reduced.

Lunch was two pieces of wholemeal toast with peanut butter + tomato and the leftover almonds from my bike ride.
I had Sealord Tuna on two Ryvita crackers for an afternoon snack, and I’ve pretty much done nothing for the rest of the day.

I’ll take a rest day tomorrow and possibly monday, I’ll see how my poor body feels lol. It’s begging for a rest, so Ima give it one!

I have a new admiration for Jillian Michaels as you can see, and I have been checking out little previews of her “30 Day Shred” dvd, and let me tell you, I am KEEN to accept the challenge! I’m thinking that when I’ve finished my October Challenge, I’ll set a November one I want to be buff and toned for summer and this looks like the perfect way to get there. The only problem is figuring out how to get it in New Zealand….. Oh well, when there’s a will, there’s a way!

Have a fantastic night everybody :]

What’s your favourite way to strength train? Have you ever tried the 30 Day Shred?

ROM Experiences: 30 Years in 30 Days

It’s October 1, 2009 – in 30 days I’ll be 30 years old! Truth be told, I haven’t felt like a twenty-something in years, at least not the kind that marketers market to – getting married and having a child probably effected that. As you know, this year I’ve been using the ROM, a high-end workout machine that boasts a complete cardio, strength, and fat-burning workout in just four minutes a day. I’ve been more consistent by far in using the ROM than any other workout regimen I’ve attempted in my life. With that said, there have been some setbacks (more on these this month). Even so, Jeff V. from Maryland (remember him?) continues to be a motivator and fount of practical wisdom for me in my unfolding ROM journey. When I asked him for some advice for myself, other ROMmers, and potential ROMmers, here is what he told me:

Keep up the efforts on the machine. I think the key to positive results is committing to the machine each day. Every now and then I’ll catch myself taking it easy during the 4 minute effort. Then I push it (I mean what the heck, it’s only 4 minutes, right?). I believe the key is making a full effort each time you get on the machine. Each time I do the upper body, I do one set of 40 crunches and two sets of curls with 25 pound dumbbells. Each day I do the lower body, I do one set of 40 crunches. That’s it. Total time spent each day working out is 6 minutes. I weigh the same. I have the same muscle mass as 6 months ago. My pecks look a little more defined. Overall, I’m fully toned. I can eat a barn … and I sleep well each night. One other side effect … I haven’t had a cold or any type of sickness since starting the ROM 6 months ago. If I feel a cold coming on, my body shakes it off before lunch time. I live in a condo. My little one bedroom unit is too small for the machine. So I added the ROM to our gym. I’ve got 30 people trained up. They’re all believers. There are also a fair number of folks who still sweat it up on the tread mills (all caught up in the rat race of pushing it, sweating it, all while being plugged into their iPods, watching the TV monitor, and reading the Washington Post … all at the same time). They all look so busy. I roll into the gym each morning like I’m on vacation. No stress. No rush. No debilitating physical effort. No huge commitment of time. In at 6:50 Am. Out before 7:00 AM.  After 6 months, you’d think the folks sweating it up (and investing so much TIME and effort each morning) would have a more open mind to the ROM … especially after seeing with their own eyes the fact that I’ve maintained a high level of fitness. Thank you, Jeff. You continue to be an inspiration. Here’s to 30 days – and 30 more years – on the ROM!

Sonopienodibuonipropositi

Ho trovato la palestra dove passerò i prossimi nove mesi come minimo

Ho eliminato un po’ di negatività

Devo riarredare casa secondo i miei personalissimi e indiscutibili metodi feng shui (un po’ dandy shui visto che non si basano su alcuna filosofia orientale ma sono convinto che le posizioni dei mobili e delle cose come dico io irradi positività ed energia infinita)

Mi sento elettrico…

Stamattina sveglia presto per andare all’AIAS a fare il laboratorio teatrale coi pazienti psichiatrici e con problemi fisici, stasera a S.Lucia a fre il laboratorio con quelli che non hanno alcuna scusa di tipo psico-fisico. Scherzi a parte, è ammirevole la voglia e la passione che riescono a metterci tutti, quando si tratta di teatro.

Tutti pieni di buoni propositi oggi.