So what’s the story there? Basically, I screwed up on vacation. Big time. I ate whatever I wanted – a whole bunch of it. But, I learned my lesson (a bunch of lessons, actually), and I only gained one pound, for which I’m exceedingly grateful.
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Yoga instruction can come from many sources: online, an instructor at your gym, a dedicated yoga studio, and more. Wherever you receive your yoga instruction, it is important to learn from a certified professional with experience in teaching. This ensures that you learn the proper technique and poses and that you master the basics before moving on to more advanced practices.
Unfortunately, many people are too busy and spend too much time traveling to take yoga classes at the gym or a studio. It is still critical, however, that you learn from a certified professional. An ideal way to do this is to order instructional yoga videos from an online resource. Yoga-Syz is proud to offer high-quality instructional videos and DVDs for your use and enjoyment.
Yoga-Syz workout videos are the creation of certified trainer and avid yoga enthusiast Gail Getzwiller. Gail has more than 30 years of experience practicing and teaching yoga and her instructional videos are fun and invigorating. If you spend a lot of time on the road and have limited time available to work out, you will especially benefit from Gail’s double workout video. This video includes two condensed workouts that allow you to experience the benefits of yoga in a short time.
The first workout focuses on traditional Hatha yoga exercises while the second workout incorporates other traditional exercises like sit-ups and push-ups. Gail’s instructional style is relaxed and engaging–just what you need from a yoga workout! Order your instructional video today with a pair of Yoga-Paws for the perfect portable workout system.
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Many people have tried running, and many people have hated it. The roots of this displeasure can be traced to the running boom of the 1970’s, when running proponents, caught up in a near orgiastic buzz, loudly pronounced that the best approach to running was longer, faster, and harder, and they did exactly that – until succumbed to debilitating injuries.
But if you do it correctly – meaning, with moderation – running doesn’t have to mean pain and discomfort. More important, its potential for weight loss and fitness gains is impressive. For example, running at a sedate 12-minute-mile pace burns roughly 10 calories a minute. Kick that up to an 8-minute-mile, and you’ll burn 15 calories a minute. That’s 600 calories burned in a 40-minute run.
The most important concept is to stay below the threshold of fatigue and soreness. Running is great exercise, it’s a great fat burner, and it’s convenient . But you have to be smart about it.
Running in Moderation
Smart running means ignoring people who say that you won’t get any benefits unless you’re spitting your lungs up. Even the best runners intersperse hard training with plenty of slow running and outright time off to allow for recovery.
Running puts a lot of stress on your body. Each time your foot strikes the ground, it hits with a force equal to three to four times your body weight. Runners who ignore this fact and consistently push themselves to fatigue do so at their own peril.
Begin With Caution – If you’re out of shape, you’ll need to start slower than if you’re already active but not running. The really important thing is to monitor your soreness.
If you’re sore, you’re doing too much, and you need to back off.
Out of shape runners start with 30 minutes of walking, three times a week. When this starts feeling comfortable, kick up the pace, but still limit the walk to 30 minutes. Then add some jogs to that 30 minutes.
Add Time To Your Routine – A lot of people are already running, though not much. Typical is the runner who notches 2 to 3 miles in 15 to 30 minutes. That’s not a bad workout, but if you want to really burn some fat, you need to increase the time to a minimum of 45 minutes.
Follow The 10 Percent Rule – If your normal run is 20 minutes and one day you decide to go for 40, you’re going to get hurt, not fit. Stick to a more measured approach. Each week, boost your running time by 10 percent. By giving your legs (and lungs) time to adapt, you’ll find that you’re no more tired after a 45-minute run than when you were doing one half as long.
Break It Up With Walking – There isn’t a running cop out there who will bust you for changing pace when you start getting tired. A lot of runners, experienced and beginners alike, will alternate 5 minutes of running, with 5 minutes of walking. By allowing time to recover, you’ll find it’s easy to stay on the move for 45 minutes or more, and the run will be more comfortable.
Interspersing a run with walking may sound tame, but you lose little and gain much. For example, when you jog for 5 to 8 minutes, then walk a minute, you’ll burn 95 calories a mile. Jogging continuously will burn only an extra 5 calories. It might sound sedate, but a combination of walking and running will turn you into a fitness animal, and it’ll keep you at it.
Change Your Running Pace – Even if you’re beyond walking/running stage, it’s still smart to incorporate easy jogging into your hard runs. Advanced runners often take a slow jogging break every 10 minutes.
Don’t Skip The Preliminaries – In a perfect world every run would begin with 10 minutes of light jogging to warm up the muscles, followed by 10 minutes of stretching. But the real world is not that generous with time, and trying to cram a run plus stretching into a lunch break is impractical. A quick way to prepare your muscles for the run ahead is to jog very slowly for 10 minutes before running. If it is cold out or you’re unusually stiff, walk for 5 to 10 minutes before taking that easy jog.
Don’t forget to cool down when you’re done. Ending a run with a punishing sprint and a screeching halt will leave your muscles wallowing in lactic acid (a by-product of hard exertion), making you sore and stiffer. Ending your run with a 10-minute jog allows blood to flush lactic acid from the muscles.
Staying Comfortable
Running is a hard sport (if it weren’t, it wouldn’t burn many calories), and it’s crazy not to try to make it easier. Before setting out, here are a few things that you should keep in mind.
Think Soft Surfaces – As mentioned earlier, every time your feet hit the ground, they’re generating a tremendous amount of force. To reduce shock to your joints, seek out soft surfaces on which to run.
Cement and concrete are the worst. A better surface would be dirt or grass, or, if there’s one nearby, a running track. These are often made from spongy rubber surfaces such as Tartan, which are very forgiving on the feet.
Drink Often – This is obvious advise that runners all too often ignore. In fact, runners typically replace only 50 percent of the fluids lost during exercise. That’s why they’re continually confronting thirst, headaches, dizziness, and even vomiting, the various stages of dehydration.
It is possible to lose tremendous amounts of fluids when you run – up to 6 pints an hour during vigorous exercise in the heat. Neglect to replace those fluids, and you might find yourself bent double examining your shoes.
Drink 16 ounces of fluid 2 hours before a run. While you’re on the road, drink 5 to 10 ounces of fluid every 15 to 20 minutes.
Many runners swear by sports drinks. While these drinks do replenish carbohydrates and electrolytes, their most important ingredient is water. Water is the most commonly overlooked athletic aid.
Save Your Lungs – The key benefit of running is that it gets you breathing hard, but when you’re an urban dweller in a sea of bus exhaust, the equation seems a bit less straightforward.
You can’t avoid pollution entirely, but you can time your runs so that it’s a little less noxious. On sunny days – when car exhaust and sunlight combine to form ozone – it’s smart to run later in the day after the ozone has been depleted or early in the morning before it has a chance to form. Running on cloudy days is good. So is running after a thunder storm because rain flushes ozone from the air.
Having Fun
Running doesn’t have to be drudgery, though every day thousands of runners do their best to make it so. If you’re going to stick with running (or, for that matter, any exercise program), you have to shake things up now and then. Often we develop a sort of teeth-clenching, rigid approach to our exercise. We need to open our eyes, look around, and remember that we’re supposed to be enjoying this.
Change Course – Many of us run the same trail in the same direction and at the same time of day – day after day. Why not do things differently?
For example:
If you run the same loop every day, try running that loop in the opposite direction.
Rather than religiously keeping the same pace and distance, play with the numbers. Instead of running 5 miles, for example, make it 3 – but run a little faster. If you usually run 3 miles, make it 5 – but slow your pace to accommodate the extra effort. Running in a new place is a great way to get your mind and body charged.Run With Friends – It’s fun to have someone to run with. Plus, having a regular running companion means that there’s someone who will boost you out of bed on days when you would just as soon blow it off. They can give you a swift kick in the rear if you’re thinking about not getting out there.
Go Wild – Running off-road has lots of advantages. There’s no traffic, no yammering toy poodles, and few, if any, people. Plus, dirt and grass trails are more forgiving on your joints, and the terrain’s ups and downs offer a challenging workout.
Opposites attract! One of the most common sayings in the world. We humans seem to believe so, but do we really know why opposites attract?
Mandrills (Mandrillus sphinx) are the world’s largest species of monkey and very closely related to man. They are best known for their colorful faces and rumps. Male mandrills have red, purple and blue skin on their face, rump and genitalia, distinguishing them from the less colorful females. They are highly social animals, known to live in groups of up to about 800 individuals. Living in such close proximity with high number of individuals means there is usually no dearth of mates. But mating constantly within the group can lead to inbreeding and thus reducing the fitness of the future generations of mandrills.
Female mandrills seemed to have found a unique solution to the inbreeding problem – mate with males that are genetically most different from them. Determining the genetic difference of an individual from oneself is no easy task. But it is known that a lot of female mammals follow their noses to the potential father of their offspring. Odor plays a very important role in mating. Female mandrills know their own body odor, and body odor is also determined partly by genetic make-up of an individual. This means that any male with a different body odor will be genetically different from them. How this process works is still a mystery, but scientists have theorized that finding mates whose body odor is completely different from their own, helps females determine the extent of genetic difference of the male. Thus ensuring that the next generation of mandrills have higher fitness (are able to pass on their genes successfully). Male mandrills have external glands on their chests which they rub against trees and females pick up these scents. During courtship, the female mandrill follows the male around, and if the male is interested then he mounts her. Following a male with as different a body odor is the female’s way of ensuring she’s doing the best for her offspring.
Humans and mandrills are both anthropoid monkeys. Being so closely related to each other, it may be safe to theorize that humans, too, look for genetic diversity in their mates as well. It may be part of the sub-conscious or genetically coded into women, but how this works is something of an enigma.
Those who are applying or hoping to apply to join the police force, fire service or armed forces would be familiar with the fitness test that needs to be passed. I’ve heard it called the ‘beep test’, or the shuttle run test. Basically you need to run 20m in a certain amount of time, and there is a cd that you can play that beeps at the times when you need to turn around.
We have been asked several times if the Library has a copy of this CD. We now have found a supplier and added two copies to our collection available for loan. You can find the CD here now in our catalogue, or on the shelf with other titles on fitness and exercise in 613.71.
It’s also a great tool for general aerobic fitness, no matter what your career goals are!
Have you found “The Present” yet? Searching the best presents of 2009 only gives you results like… Hannah Montana Toys ~ which I don’t know much about but sounds like your child’s imagination will be working overtime to pretend they are Hannah, Robot Dog ~ WOW, what happened to playing with the dog outside or walking them down the street. My favorite a Universal Remote. It seems that this holiday season we forgot to give people something that will help them for a lifetime to come… MOVEMENT and MEMORIES!
Egoscue Palm Beach Garden’s Top 3 For Christmas in South Florida:
#3 Take The Family Snorkling At Peanut Island Snorkling Lagoon
$39.95 For The Gear if You Need. Or just bring a picnic and enjoy the day away
Peanut Island
6500 Peanut Island Road
Rivera Beach, FL 33404
#2 Take The Family on a Guided Moonlight Canoe tour of the Everglades Dec 31st 6:40 9:00PM
$5 for Your Vehicle to Enter the Park and $10 Per Person – Or You Can Take a Saturday To Search The Park
Arthur R. Marshall Loxahatchee National Wildlife Refuge
10216 Lee Road
Boynton Beach, FL 33437
(561) 734-8303
#1 Make Saturday Exercise Day
Give the Gift to You And The Family. Create a great coupon book with all the state parks with exercise courses. Nine Saturdays of fun.
Cost Zero and the fun/exercise you will have with the family is priceless
All The Different Locations and Distances : Park Info
Knockers. Boobies. Hooters. Fun Bags. No matter which way you look at them, boobs are boobs. As my dad used to say, “You’ve seen one, You’ve seen ‘em both.” And they both need to be protected while working out.
Not to be crass or offensive here, but mine are of the larger variety (more grapefruit than tangerine). I’ve always had them and I probably always will. Even at my fittest and thinnest, I’ve never been less than a C-cup since puberty set in somewhere around the age of 12, so I’ve had more than my share of experience in the lingerie section of the local department stores; However, it wasn’t until tonight that I realized I’ve been wearing the wrong bras.
TMI you may say. I say nay. All women have breasts and need to know how to properly restrain them in the correct bra especially during high impact exercise (like my marathon training). The subject matter is long overdue for discussion and is a source of constant confusion and discomfort for myself and my girlfriends. So if you are interested in lifting the girls up and keeping them in place during exercise (which has all sorts of positive effects on us), read on my dears…
Tonight I went to a “sports bra clinic” at Austin’s beloved Betty Sport, which helped to unravel the mystery of the sports bra. How many of you have ever worn a bra: where the straps constantly fall down? where it rides up in the back? where your boobs still bounce like they’re on a trampoline even when wearing a “sports bra”?
Ladies, we are truly wearing the wrong bras. The wrong sizes. The wrong materials. Did you know that, sadly, the majority of women (90%) wear the wrong size bra?!– all the time. Typically women believe that they are fatter and flatter than they really are. I am no different. Tonight I went in a 40 D and came out two inches slimmer and a full cup size bigger than previously thought. Hallelujah! Insta-skinny.
The correct bra can make you look 5-10lbs slimmer and will work with you, not against you! It will protect the breast tissue and keep your girls up high instead of sagging down to your knees, or causing black eyes when you run. Don’t be a victim of the bad bra pandemic. Save your girls now with these tips:
1. Just like in a regular bra, if your sports bra is riding up in the back, it is too big. The majority of the support your breasts receive will be from the band. It should be snug and fit in a straight line around the body… no peaks and valleys in the band!
2. If the cups bag or wrinkle, try going down a cup size. If your breasts are pushing out from your bra, try going up a cup size. Note: sports bras differ from regular bras’ cups, in that all breast tissue should be completely covered. Unfortunately, those hot lacy little demi cups don’t work well with exercise. Full coverage is key!
3. If you are in need of a sports bra for high impact cardio activity, like my recent training has entailed, make sure to buy a “high impact” sports bra that is made from a microfiber, moisture wicking material. This is a must. Anyone who has ever experienced chaffing would agree wholeheartedly (a blog for a different time). There are also medium impact bras for sports like cycling and low impact bras for activities like yoga and pilates.
4. When trying on your new sports bra, make sure to jump around, bend, stretch, run in place… if your bra is the right one, the twins (and your bra) will mind their manners and stay in place!
5.If you are shorter from shoulder to chest, like me, and your straps tend to fall, look for sports bras with adjustable straps.
6. Treat your sports bra as an investment in yourself. It won’t be as cheap as the $10 cotton Target brand bra you clean the house in, but it will save you from having granny boobs at too young an age. Mine cost $44 dollars, is called the “Fiona” bra and is by Moving Comfort.
Remember that a sports bra will last through about 75 wash cycles in cold water or about 6 months. Thats it! No more. The elastic will start to wear out after this period of time. Always line dry your bras or the elastic will break down even faster with the heat from the dryer. And never use fabric softener with microfiber materials. Your Snuggle softener may feel cozy but will actually clog the moisture wicking material and actually cause more sweat to stay between yourself and your workout clothing which can cause chaffing (again, a blog for another time)–not a good thing!
I hope these tips help your boobies, as much as they will mine. A big thanks to Betty Sport for such an eye opening clinic with the TnT ladies!
At 4′ x 6′, the Big Fitness Home Gym Mat is the perfect size to protect the floor under your weight bench, weight machine, or home gym. Super-tough, durable PVC material helps protect your floors and carpets from the damaging effects of heavy exercise equipment and debris from mechanical parts. Prolongs the life of your equipment by helping to prevent floor and carpet dust from entering belts and mechanical parts. Dampens vibrations that cause wear and tear to equipment and muffles noises so family and neighbors are not disturbed. Dimensions: 6′L x 4′W x 1/4″ thick
Complete set of brushes includes all you need to create a beautiful face with precision and ease
Brushes are made of natural animal hair and durable 100-percent wooden handles
Makeup brush set comes in a leatherette pouch for easy mobility
Complete collection of luxury makeup brushes includes the essential brushes used by professional makeup artists throughout the makeup world
High-end/high-quality brushes are made of top quality goat and badger hair (very soft and silky), sable and pony hair, squirrel hair, raccoon hair and high grade nylon for concealers, foundation and wet eyeliner
Superior quality 100-percent pure Italian Badger hair bristles are soft and supple and apply makeup with incredible ease and uniformity
Set includes:
Luxury powder brush (goat hair)
Face and body powder brush (goat/badger hair)
Cheek color brush (goat/badger hair)
Eye primer brush
Foundation brush
Concealer brush
Large eye shader brush
Eye crease brush (sable hair)
Eye shader large brush
Eye shader small brush
Angle liner brush (high-grade nylon)
Angle brow brush (badger hair)
Small fan brush (raccoon hair)
Precision crease brush (sable hair)
Oval eye shader brush (sable hair)
Eye detailing brush (sable hair)
Large precision crease brush
Large shadow brush
Flat lip brush (mongoose hair)
Lip brush (sable hair)
Fan brush (goat hair)
Due to the personal nature of this product we do not accept returns.
Just a quick post on Fitness America so far.. Yesterday I competed in Figure Prelims (I was in short class) and Fitness. Figure was in the early afternoon, and I was pretty nervous for my first time on stage. It went pretty well. Finals are today. Everyone goes, then they call out top 5 (I think) to re-walk and pose.
Right after my first time on stage! Figure Prelims
Fitness was later that night. There were 40 girls competeting in the Open Class, plus another 10 or so competing in Classic. I was 19th up in Open. They gave us about 10 minutes, for all the girls to use the stage to warm up.. yeah, think giant clusterf*&K.. but I tried to stay warm backstage.
So they announce me.. I get up on stage, get in position, the music starts.. and the music skips… ahhh.. so I just stood there It took them a while to turn it off. I exited, then went back up after the next girl. The music was good this time, but right after my first tumble pass I felt my legs completely cramp up! The dialog in my head was something along the lines of “oh crap”. I finished the routine, but I was off on my music and my other gymnastic skills weren’t as strong as they could be. For the Fitness America version of the posing round, they just have you do a T-walk, no mandatory poses. Think it went ok, but I was definitely still a little flustered from my routine mishaps. At the end they have all the girl walk out, and they called out top 5. I wasn’t top 5, but that’s ok, I’m not disappointed in that, just that I didn’t show everyone the best routine I can do. BUT the great news is, I get to do it again next week when I compete in the Arizona NPC Western Regional!
Ok, I’m off to watch Bikini Finals and get ready for Figure Finals tonight!
BUT first, I want to say THANK YOU all SO MUCH for being so incredibly supportive and encouraging. It really means the world to me, you’re amazing!
Ok, so when Christmas comes around, being the fitness enthusiast and personal trainer I always want to bombard my family and friends with the latest and greatest of gadgets! So if I had to pick some of the HOT items that will help you accomplish your wellness and fitness goals here is what I would select! By the way, I have most this stuff. There are a few things on this list that I want, so if your looking for a gift idea read on So if you have questions about how this stuff works let me know.
1. Fexibility Tools!
New Product Review! THE GRID! (trigger point tptherapy.com) The various zones of this grid technology are supposed to represent feeling like the forearm or palm, and finger tips. The manufacturer claims it will not lose shape or density…so I am putting it to the time test! Stay tuned for any findings.
But by far at this point my favorite Self-Myofascial Release tools is hands down the ROLLAXER by Scott Mitchell in California. This multi-dimensional tools allows for you to grab a smaller roller to pop in your book bag for travel, the softball for hard to reach places, and the density of this thing allows me to take this outdoors for its high level of durability. Professional athlete’s this is exactly what you need! I don’t leave home without this one!
2. Cardiovascular Training Tool! Don’t workout without your heart rate monitor! Seriously.
I don’t care what anyone says you will have no idea what intensity you are training at unless you monitor your heart rate response. Now you can train as you want and reach your fitness targets with the FT60’s personalized training program. It sets new targets by adapting to your personal training habits, helping you stay motivated and carry on improving your fitness. The adaptive training program features weekly targets, feedback and guidance so you’ll achieve your training targets more efficiently and effectively.
New Polar STAR training program gives you weekly training targets, adapts to your training habits to guide you without being too strict and allows you flexibility during the week
Fitness test measures your aerobic fitness at rest in just five minutes
FT60 also shows you the calories burned
The coolest part about this product is you can download the time you spend training into an online website/profile and track your progress on www.polarpersonaltrainer.com. All of my trainers have one and I encourage all of my clients to make this investment!
3. Mind/Body
I would enroll you into a meditation class, buy you a pass for yoga classes, and send you a ‘green’ yoga mat or meditation cushion. Check out some of the best yoga instructors in Washington DC at YOGACHAi! You will catch me there in the evenings and weekends! The owners have such great energy! The best part, the host AMAZING workshops on the weekend for specialty topics and classes.
4. Hire a LIFE Coach or SET SOME PERSONAL & PROFESSIONAL GOALS!
I just got done teaching a two-day workshop to fitness professionals. At the end of day two we always talk about professional development. I am always amazed when I ask a group of 100 students “How many of you set personal and professional goals?” TEN PEOPLE raised their hands. Success in your professional career as well as your personal life depends on setting goals. My partner and I even set relationship goals! I don’t know about you but life changes day-to-day. I love that aspect of living! I invest at least 2 hours a week on personal reflection and goal setting. This helps me to put a perspective to my life and reminds me daily what is important. Recently I met an amazing Life Coach Lisa Geddings. She takes an untraditional and empowering approach to helping me and my clients achieve all their personal and professional goals.
5. HIRE A PERSONAL Trainer or Wellness Practitioner to finally tackle those fitness and wellness goals.
Hey, I am not just saying this because I am a personal trainer. I even have a personal trainer! All of my fellow trainer’s at MINT actually train me once a week. Believe it or not trainers need trainers to keep them motivated, hold them accountable, change their exercise routine daily, and push them physically! Make sure though before you pay for any service that you find the ‘best of the best’. Your trainer should be certified with the following credible organizations: NASM, NSCA, or ACSM. Believe me there are trainers out there that are training clients without a certification. Make sure you ask! Also, they should have a 4-year degree in the field as well. Get an EXPERT!
6. Take a cooking class, hire a chef, and eat all organic foods!
Take care of your body and put healthy organic foods inside of eat. Remember to eat foods as close to their natural form as possible. If you are super busy hire a personal chef to come to your house to cook all your meals. Believe me it isn’t as expensive as it sounds. Check out a good friend of mine Pam Oldes at POTS and PAMS!
7. Ask for the gift of comfortable, long lasting exercise clothes!
I highly recommend Lululemon Athletica clothing. Not only does it fit and form to your body and make you look fabulous but the material is made of great fabrics!
I also love this company because they are all about GOAL SETTING!
8. The TRX for your home!
Suspension training at it’s finest! Take this piece of equipment everywhere with you to get in a total body workout, high metabolic density training, speed, agility, core training, pilates, stretching, and you name it!
Now if you do want to buy me a Christmas Present, this is what I want!
9. Exerspy for Weight Loss Clients
With the exerspy activity tracking system you can track your caloric expenditure by the minute—24 hours a day!
The more you move the more calories you burn. Activity is the key. Get a true 360-degree view of your physical activity and caloric burn from 4 different physiological perspectives. You can track your food intake online, your activity level and calorie burn throughout the day in order to get you closer to your goals. You can add this to my Christmas list as well!
SHIPPING INCLUDED A multi-purpose cart that stores and transport all types of physical education and recreational equipment. Provides students with the equipment they need to practice important developmental skills such as catching, kicking and throwing. Holds up to 30 soccer balls, lots of jump ropes and hoops plus two large baskets full of equipment. Each large, heavy duty, basket measures 18” x 18” x 13½” and featuring convenient plastic handles. Dimensions: 59”L x 19”W x 63”H
The new Body Solid FID46 is based on a heavy gauge 3� round stock steel mainframe, with a 9-position seat and back pads that are a full 2¾ï¿½ thick and will never bottom out�guaranteed. Perfect for all types of barbell and dumbbell exercises, the FID46 works great in Power Racks, Smith Machines and the strongest leverage gym system in existence�PowerLift. In addition to all the intense upper body exercises the FID46 delivers, the leg developer provides a concentrated lower body workout. Perform leg extensions with full 90 degree seat back support and lying leg curls from the traditional arched prone position. Weight plates and collar optional. Specifications Over 1000 Lbs. capacity. Heavy-Duty 3″ round stock steel mainframe with extra-wide base for maximum stability. Full 2¾ï¿½ seat and back pads that will never bottom out. Includes wheels for easy mobility. Removable leg developer with upholstered 4� x 8� rollers and oversized brass bushings for friction-free movement. Two sets of cushioned hand grips for stability when doing leg curls and leg extensions. Features arched lying leg curl station that provides proper lower back support during the lying leg curl exercise. Nine-position back pad with synchronized seat pad for fast, easy, fool-proof adjustments. Dimensions: 31″H x 75″L x 28″W Warranty: In-Home = Lifetime, Limited Commercial Warranty
function landiceform(){ var url = ‘http://files.bigfitness.com/forms/landiceform.php?prodname=’+escape(document.title)+’&oprice=’+sprice+’&sku=’+SKU; popper(url,800,600,1); } Fill out this form or call 800-383-2008 to get our BEST PRICE on Landice Treadmills! With your first step onto a Landice treadmill you become part of a unique workout experience — one that delivers a health-club quality workout in the privacy of your own home. This is the philosophy that underlies the design of the L Series treadmills. Built to full institutional standards, these treadmills offer the latest in engineering technology combined with old-fashioned American craftsmanship. Soft styling enables these treadmills to blend into any environment, but don’t be fooled by their refined looks and whisper-quiet operation. Underneath the hood is the raw power of a 4 horsepower continuous-duty drive motor. Landice has manufactured treadmills for over 40 years. We have placed over 100,000 units in the harshest commercial environments. Because we use the same time-tested commercial grade components in all our treadmills, only Landice can offer a residential bumper-to-bumper Assignable Lifetime Warranty. The Pro Trainer features built-in and user-defined programs with an easy to use LED display. Pro Trainer features include: Displays Time, Distance, Speed, Elevation, Calories, and Pace Displays data in English or metric configurations 5 Built-in programs with variable time and unlimited effort levels 2 User-defined programs Optional AccuTrack contact heart-rate monitoring system Optional wireless-chest-strap heart-rate monitoring system L770 Series Highlights: 20″x58″ four-ply treadbelt 2-1/2″ diameter, 14-pound steel rollers 400-pound user weight capacity Reading / Accessory Rack L7 Footprint 32″ x 77″ – Weight 300 lbs. 15% electric grade elevation 0.5 – 12 mph speed range Landice Vision System not included. Residential Factory Warranty: Lifetime: frame, parts, wear 1 Year: service labor Conditions: All home treadmills must be dealer-installed within a 60-mile driving radius of the selling dealer’s nearest retail store. Warranty applies to original owner only. Prepaid postage “Warranty Registration Card” must be mailed by purchaser within 30 days of installation. Commercial Factory Warranty: 5 Years Parts, 1 Year Labor Warranty valid only in the United States and Canada. Ships Common Carrier curbside delivery
It is true that in our jobs, our play, and in our every day lives, we all do things that compromise the safety of our backs. Many times and or almost always, back disorders are preventable. Give that some thought!
The cause of the vast majority of neck and back disorders today are mechanical damage to the spine related to poor ergonomics, work environments that require poor posture, excessive material handling, highly repetitive motions, poor lifestyle, obesity caused by poor eating habits and lack of exercise, loss of flexibility and the weakening of the supportive muscle of the neck and lower back.
You hear me saying over and over that we need to improve our body awareness (mind muscle connection). Being aware of our posture is the ultimate description of body awareness. Too many people deal with spinal problems like they do other health issues. They don’t worry about them until the problems occur.
When back problems prevent normal activities such as work, driving a car, sitting at your desk, enjoying intimacy with your spouse, and caring for your children, then the disability becomes so dominating that it causes a complete deterioration of the quality of your life.
BETTER UNDERSTANDING YOUR BACK PROBLEM
The spine has thirty-three bones called vertebrae (plural) (singular: vertebra) and between each one is a shock absorber called discs. Each disc is like a small container with a very durable covering made up of connective tissue, mainly collagen, that surrounds an inner core of softer material made up of protein and water. You may have heard it being called “jelly”. Just think about that really old jelly doughnut in the office that no one ate and after years how now it could be used as a chew toy for your Chihuahua!
One of the main objectives of preventing back problems is to protect the jelly in each disc so you retain the shock absorption function of the discs for years to come. This is not as easy as it may seem when you understand that the average person bends and twist the spine over 2000 times a day and exposes the lower back to hundreds of pounds of pressure when going through your daily tasks of lifting, pushing and pulling. The spinal disc is made up of layers of collagen, the same connective tissue as found in ligaments of the ankle and other joints. Some very simple techniques can be used to prevent back and neck problems from happening and allow healing to begin if you already have a problem.
The activities of modern life deprive the disc of nutrition and weaken the disc wall. The human disc starts to lose its blood supply at the ripe old age of 10 years and by age 20 or so, the disc (except for the out wall layers) are devoid of blood supply! As we all know, tissue in the body has to have a blood supply to bring oxygen and nutrients to keep it healthy. The disc receives nutrients by absorbing body fluids through a process called “passive osmosis”. This means the fluids move into the disc when the disc pressure is lower than the pressure of the surrounding body tissues, and moves out of the disc when the disc pressure is higher than the pressure of the surrounding tissues. Therefore, a healthy exchange of body fluids and waste products requires pressure in the disc to be alternatively increased and decreased over time. This occurs with dynamic movements of the spine when walking and stretching.
Sustained pressure to the disc will prevent the fluid uptake in the disc and therefore prohibit proper nutrition of the disc. This results in cell death in the disc that leads to weakening of the cellular structure of the disc wall causing a tear in the disc wall or disc ruptures and disc degeneration.
Let me put this in simple terms: if you sit at a desk all day with very infrequent breaks, the lower spinal disc are under such pressure that the fluids will not be able to get in and the waste product can’t get out and this will cause the disc to begin to degenerate and or rupture and here comes the back pain and all of the problems with it! The human body is not designed to be bent over a worktable or sit at a desk all day without periodically moving in a way to reduce disc pressure. If we do so, we are destined to suffer from disc deterioration, especially in the lower back where most of the pressure from spinal flexion is exerted.
Now, the best way to reduce disc pressure is to lie down. I don’t think your boss will vehemently encourage that remedy.
In my exercise video this week I am demonstrating some exercises you can do in your office with a set of dumb bells that will strengthen your lower back and stimulate these body fluids to your disc.
Also, getting up at least every hour or so and going for a walk down the hall, take a couple of rounds if you can. The walking motion is one of the best ways to stimulate these body fluids to the spinal disc because it creates a pelvic rocking motion that helps to facilitate fluid transport in the disc and therefore is a healthy exercise for the lumbar spine.
I hope you will watch the exercise video this week and begin to use these techniques to help prevent any future back problems and reduces the negative effects of the ones you may already have.
Here’s to Getting Fit the Wright Way! Email me with any questions or comments you might have on getting and staying fit. Weldon@bodybywright.com.
You can find a lot of free acai berry supplements offered on the internet now because this fruit has gained demand, it comes from the Amazon rain forests. It provides a great information and advantages in many ways like weight loss, colon cleansing, health improving to promote it in the markets.
This will make it great for giving you more energy after it has been taken; it will also help you fight off illness and infectious disease. Furthermore, this will also enhance smoother skin and reverse the process of aging; making it ideal as an anti-ageing product as well.
Also, as a result of unhealthy diet supplement effectively your free acai berry contains a sufficient amount of fiber to cleanse your colon from the accumulation of toxins. Fiber is one of the most ingredients in colon cleansers because they easily to toxins; incapacitating their attachment to the intestinal walls and making it easier for the body to flush them out.
Just be extra careful when selecting which products to choose from because there are also inferior products proliferating in the market; as well as fake free-trial offers made by some companies just to bait you into submitting to their scams.
You need to remember that these offers have you pay S&H charges; so you will have to give them credit card information putting your finances at risk. Because of this it is essential to purchase your product from sources that you know are responsible to keep yourself from being scammed by hackers and thieves.
In both cases, the best to you too, you can get a acai berry trial supplement can enjoy the wonders of this amazing fruit, causing the effects of a healthy lifestyle and will enjoy a healthy Masu.
I wanted to start a journal of my journey to good health and fitness! I want you guys to be inspired and start the journey with me. So get into my car and lets do this together!
Who will join me?
I guess the main reason I want to start this journey is because I am overweight. I weigh in about 94kilos and should really be between 60 and 65kilos. I have tried many diets and exercises and have even been a little successful at times in my goal of weight loss but this time I am not going to focus on weight loss. This time I will focus on health and fitness.
My goal is not to lose weight. My goal is to be able to run 15km and cycle 100km in the long term. How will I achieve this? There are many ways and I am sure I will try lots of things on the way. My first beginners goal is to get off the couch and start moving. My next goal will be to minimise serving sizes and cutting something like chocolate out of my daily routine and making it a weekly treat
I will attempt to start the C25k programme. That’s right, Couch potato to 5km run. That is my intermediate goal. But right now I am happy to just go out and get off the couch!
Especially packages with yummy Garmin Forerunners inside. I just hope I can find time today between study breaks to read the manual and figure this baby out.
My G-Man
I hate that I have so much work to do & Larry has none. I feel bad I’m glued to my comp & he’s looking at me with puppy dog eyes asking, “When are we gonna be buddies?” Poor guy. Last week he was slammed with school work & now it’s my turn. Good thing Netflix can be streamed from the PS3 because he’s currently drowning in possibilities but settled on watching The Office from season 1 episode 1…lovely.
In case you missed it, I finished a ton of work on my thesis & emailed it to my advisor to discuss at our meeting Monday afternoon. So for today I have a ton of laundry, groceries, 4 mile run, & school work. I am trying to divide my hours up to finish 4 different assignments (stats homework, 14 page literature review, & study for 2 final exams). I also need to do the Whittle My Middle Challenge workout & stretch before bed. I’m super excited/anxious/nervous about my 7 mile run tomorrow! It will be a nice break from sitting on my butt studying all day.
Thanks for the continued support & sweet words! I can’t wait until winter break so I have more time to blog. Even during Thanksgiving break I will be working on my thesis, a theory paper, a portfolio, and a presentation that is all due the following week. Blah!
Gobble Jog (my 1st 10k) is 12 days away!
Going to make a grocery list, chug coffee, start laundry, then finally start studying. Follow me on Twitter for regular updates & rambles Have a fun Saturday!
Question:
What do you have planned for this weekend? I want to know so I can live vicariously through you
So, for those of you who don’t know, I am currently training for the Rothman 8K in Philadelphia on Sunday, November 22. This will be my second year doing this race; it went so well last year that I figured, why not give it another go? Plus, it is an excellent excuse to keep up with running and stay in shape… try to at least.
I had been following my training schedule pretty diligently up until about 2 weeks ago, when all hell broke loose and I lost focus. Anyway, I had been noticing that my shoes were fitting my feet kinda funny and causing some trouble in my feet and legs. But, I just chocked that up to me not training enough and not being used to running all the time.
This past Monday I decided to go for a 4 mile run on the canal path by my house ( according to my training that was supposed to be on Sunday… whatever training). My dad kept telling me that it would be better on my legs to run there because it’s pretty flat and not as hard as the asphalt around my neighborhood. So, I took him up on that idea and tried out the canal.
He was right, I felt a lot better running there, but after awhile it actually felt like the bones in my feet would smacking against the ground… not good. I kept on going though, because I wanted to finish the workout. I even went a little faster towards the end of the run because I wanted to push myself… MISTAKE! When I was through my knee felt terrible. I guess the impact from my feet smacking against the ground traveled up to my knee. I limped back to my car and put ice on it immediately after showering.
The next morning I was still limping, so I decided it was time to buy new shoes. But this time I wanted to go to a place that specialized in running shoes, that would know what type of shoes I needed for my unique feet ( I swear my left foot is a half size smaller than my right). My boyfriend’s mom had found a place in Haddonfield, NJ called… Haddonfield Running Company.
I knew from the moment I walked into the shop that it was going to be a good shopping experience, because the clerk was listening to Ryan Adams (awesome musician/Mayor of Crazy Town). He measured both of my feet and confirmed that the left is larger than the right (not my half a shoe size claim, but still pretty significant). He also had me walk back and forth a bit to see how my feet work. Apparently my arches flatten and my toes spread? That sounds pretty normal to me… right? Anyway, he brought out three pairs of shoes that were ideal for my foot type.
I ended up going with the Nike Bowerman Series…
That’s Bowerman there on the inside of my shoe. Apparently he is the creator of Nike… I just thought he was a cute little dude in my shoe.
One of the great things about these shoes is that they have extra eye wholes on the sides, so i can tighten the middle of my right shoe where I need it the most… cool huh?
I tested the shoes out today around my neighborhood with a 1.5 mile run. The shoes felt great… tones of cushion and support. However, my knee wasn’t ready to get back into running and is still a little sore . I need more ice!
I’m gonna try and take it easy for a bit because I don’t want to do any serious damage, especially with the race coming up so soon.
Alright, that’s it for now. Check back in and see how I do with the 8k!
(shout-outs to Elise for introducing me to the “City Gym Boys”)
….Ladies and believe it or not Gentlemen, introducing to you…..” City Gym Boys”
City Gym Boys is not just eye-candy, but they actually have a cause for looking this good. “City Gym Boys” is a company of natural bodybuilders from the inner-city that are dedicated to mentoring young men and women to be healthy and stay fit. Founded in New York City by Charles La Salle, their mission is to help eliminate the on-set of obesity in the African-American and Latino communities. The team is made up of different ethnic backgrounds like jamaican, ghanian, cuban, African-American, and Puerto-Rican. “City Gym Boys” have made appearances on 106 & Park, Style TV, made live appearance on college tours, and provide personal training at many Boys and Girls Clubs around the world.
I don’t know about you, but this group will make anyone want to get off the couch, turn off the TV and head to the gym.
for more information check out www.gymcityboys.com
I had a lovely fitness-filled day off! This morning I had posing practice, check-in and leg workout with my trainer. 1 week out from FAP I am around 117lbs and somewhere around 7.8% body fat. My bf went down just slightly from last week, which I was a little surprised about. I’m suppose to be maintaining at this point so last week my low-carb day was upped to 50 grams and cardio cut to 30min a day to accomplish this, so today we moved them up to 60 grams. You don’t hear me complaining, that just means oatmeal for breakfast everyday!
On another exciting note, I decided to do Figure as well at Fitness America. It was recommended that perhaps I have more of a figure look for FAP, and am overall more of an NPC Fitness girl. I guess I’ll find out soon enough, but I figure why not do figure too since I’m there, especially since the more I can get up on stage and improve my stage presence the better!
I’m slowly working my way through my pre-comp to do list, which looks something like this:
To Dos:
Hair cut & color – Scheduled for Saturday
Wax
Mani & Pedi – Scheduled for Tuesday
Bikini for media
Tanning (x4 for FAP, x4 for AZ NPC) – Scheduled indefinitely.. ok over the next 2 weeks
Stage makeup – partially purchased
Stage jewelry – Have a ring and earrings but still need bracelets
Bedazzle costume.. Been putting this off, I’m not to crafty :0
Costume shoes
Pickup fitness/figure suit – tomorrow!
After running errands all morning, I got a bunch of tasks done around the house before heading to spin! I found this outfit on sale today at Sports Authority. Many of my gym outfits are currently warn-out or not fitting so this was a happy find:
Ready to spin spin spin
You may have picked up on my slight obsession with my Monday & Wednesday spin class. I am super crazy picky when it comes to fitness classes, so when I find one I like, I never miss it. I got to the gym early so I worked on biceps & triceps which I hadn’t focused on since last week. Spin class rocked as usual.
Whole Foods Delights
After the gym I headed to one of my very favorite places, Whole Foods! I am a bit of a seafood brat so I will go out of my way to go for their fresh selection. I of course then found myself wandering the isles and look what I found!
Artisana selection grew!
The last time I was at Whole Foods they only carried Artisana’s Coconut Butter (which I love love love), but I’d been curious about their other products. But much to my delight they are new also carrying Walnut Butter, Pecan Butter and Cacao Bliss. I really wanted to get the Cacao Bliss, but I figure there’s no need to dance with the devil at this point (they also have Barney Butter which I can’t wait to try), but it’s definitely going into the basket come December. I did however spring for the Walnut Butter. It’ s ingredients are raw walnuts and raw cashews. So I figure since I can eat those in whole form I should be ok with them ground up.
More isle wandering revealed:
Holiday Tea Yummyness
They had all of the Celestial Seasoning’s Holiday tea flavors (Sugar Plum didn’t fit in the pic)! I’ve been dying to try these, so I bought one of each. I drink a ton of tea these days and immediately following dinner initiated taste testing. First up was Sugar Cookie..
First I tried it plain and it was just ok, but when I added a splash of Unsweetened Almond Breeze and a tbsp of SF Cookie Dough Syrup it became wonderful! Later on I mixed up Pumpkin Pie in a Bowl topped with a tbsp of the new Walnut Butter and tried the Gingerbread tea flavor. The Walnut Butter is pretty dry so there’s no pretty spreading but it was a nice addition. It’s not sweet at all, which I like, and I’m sure that will help me not to eat to much of it (ok I admit it, I’ve been known to have nut butter binge issues on occasions). And so far Sugar Cookie’s in the lead.
That's a lotta orange
Chances are the other two tea flavors will be tested by the end of the night, and I’ll keep you posted tomorrow. Glad this week is flying by! Have a wonderful Thursday everyone!
A review published by the AMA reviews strategies for dealing with the sleep deprivation that is inevitable for many physicians. It gives counsel about strategic napping, light exposure, caffeine, and medication to manage the effects of shift work in health care.
RESULT: Managing the Effects of Shift Work in Medicine Virtual Mentor | Nov 1, 2009
A trial from Harvard Medical School finds that, like modafinil, the medication armodafinil increases wakefulness for most shift workers, as well as reducing their likelihood of committing errors, having accidents, or falling asleep either intentionally or unintentionally. Side effects are minimal. The authors recommend including it particularly for health care workers in a comprehensive strategy to deal with shift work and sleepiness.
RESULT: Armodafinil for Treatment of Excessive Sleepiness Associated With Shift Work Disorder: A Randomized Controlled Study Mayo Clinic Proceedings | Nov 1, 2009
SEARCH TIP: The SearchMedica toolbar
Notice that there’s a new black toolbar at the top of your results screen. This is part of the same redesign that has created the ability to save your searches.
The toolbar allows you to take two actions immediately, rather than clicking the “Back” button and returning to the previous list of results. You can save a result while you’re reading it, rather than going back to the list of results and clicking “Save” to the right of the publication date.
In addition, you can enter a different search term and try something else, using the search box on the left side of the black toolbar.
A click box at the upper right allows you to remove the toolbar.
RESULT: Recreational soccer is an effective health-promoting activity for untrained men British Journal of Sports Medicine | Oct 1, 2009
After 12 weeks of training, men organized into soccer teams showed greater increases in lean body mass and leg bone mass than similar men trained in running, as well as less fat, and greater decreases in low-density lipoprotein cholesterol. One of your colleagues wrote to us to point out this study done in Denmark.
Search: poems syndrome bone
RESULT: Cerebral infarction in POEMS syndrome: Incidence, risk factors, and imaging characteristics Neurology | Oct 20, 2009
In patients with POEMS syndrome (polyneuropathy, organomegaly, endocrinopathy, monoclonal gammopathy, and skin changes), the risk of cerebral infarction is 13.4%, and is increased in the presence of plasma cell proliferation in bone marrow and elevated serum platelet count. The Mayo Clinic authors urge aggressive management of stroke risk factors in this scenario.
Search: high or elevated vitamin B12
RESULT: The Prevalence of Vitamin B12 Deficiency in Patients With Type 2 Diabetes: A Cross-Sectional Study Journal of the American Board of Family Medicine | Oct 8, 2009
You should investigate whether your patients who have type 2 diabetes also have vitamin B12 deficiency. About 22% of type 2 diabetes patients in this study of primary care practices showed metabolically confirmed vitamin B12 deficiency, which was particularly common in those taking metformin.
There’s no need to type both “high” and “elevated.” SearchMedica’s lexicon automatically includes synonyms.
While we’re discussing this search, notice that one of the top results is about the opposite of the query (vitamin B12 deficiency rather than elevated levels). You can see from the terms in bold that some of the other results mention elevated levels of something else, such as thyroid stimulating hormone.
This is another case where use of quotation marks would confine the search to the intended topic. See what happens with the query “elevated vitamin B12.”
Not all food is created equal. In fact, there are some foods that are simply awesome. In sports these foods would be considered “The Most Valuable Players” because they mean so much to the team and they do so many things well. Some foods we eat serve mainly one purpose, but these special foods satisfy more than one goal for healthy bodily function. For that reason we call them superfoods. What are they? Fruits and vegetables, fish and nuts.
Let’s take a look at fruits and vegetables first. This group not only provides needed carbohydrates to fuel your body, but they also contribute a terrific source of fiber for digestion and elimination. And if that’s not enough, fruits and veggies are also excellent sources of vitamins, minerals and phytochemicals. If you’re counting, that’s five benefits in one food. All these payoffs are important, but phytochemicals are exceptionally so. As the fruit’s internal immune system, they fight off bacteria, pests and other invaders that might try to kill the plant. When we eat the fruit, we reap the benefits of the plant’s immune system and those phytochemicals then do the same thing for us.
Fish is another multipurpose superfood. It serves as a terrific heart-healthy protein, and protein is what enables your body to build and repair muscle tissue. Omega-3 fatty acids in fish offer an additional advantage of helping to prevent abnormal blood clotting that can otherwise lead to strokes.
Nuts make the list because they contain protein, fiber, healthy fat, and vitamins and minerals. Some nuts have a higher fat content than others, but it’s a monounsaturated fat which helps lower bad cholesterol (LDL) while raising good cholesterol (HDL). Don’t go overboard, but some unsalted nuts like a hand full a day, are good for you.
These are just a few superfoods. To learn more about stocking your body with the best nature has to offer, contact us at GreatShapeUp.com.
Book Dan Polimino to speak at your next meeting or event today. For program information contact us at info@BookDan.com, visit www.BookDan.com or call 303-683-4795.
Phil Mickelson won his 2nd WGC-HSBC Championship in three years on Sunday afternoon to hold off the likes of Els, McIlroy and Moore.
Woods had a dismal start to the day and came in with three-over (39) and finished with a (72) for the day. Tiger was out of the race early on Sunday and never looked poised to make some ground on Mickelson. He had a good back nine and made 3-straight-birdies to get four strokes back, but that didn’t stop Mickelson growing his lead.
Ernie Els was the surprise of the day and made birdie’s early on Sunday to really make his presence felt. Els made an eagle and racked in some birdie’s to play the round of the day (63). His second shot to the par- five-18th really lost it for him as he saw his ball disappear in the green side water hazard. With this lack of concentration, he made a bogey and lost his 1 shot lead that left Mickelson with the easy task to make a par on the last to win.
Rory McIlroy was also one of the big surprises of the day as he started the front nine with a five-under (31) and went out with a (32) to card a round of eight-under par (63). The Irishman was really exciting and just gave the golf world another reason to be excited about his future on the PGA tour.
Mickelson played a three-under (69) to hold off the field and really deserved the win. He had some tense moments on the last 3 holes. He holed out a big putt on the 16th to save par after an errant pitch. Phil made a big birdie on the 17th to make proceedings easier for him on the last.
“To finish the year with this win feels wonderful,” said Mickelson, who won his first WGC event at the CA-Championship earlier this year.
I must be crazy. Tuesday, I mentioned to Kathryn that I was thinking about running a half marathon over the weekend. Now, the crazy part comes in here: the last time I ran “distance” was in September for the Blue Ridge Relay. And, the longest leg of that run was 5.9 miles! I haven’t been running much at all on a regular basis since then. I’m not sure why I wanted to do it — guess to just see if I COULD do it. And it turns out, I did it. My time was fairly slow for me, but at least I ran over the finish line. That’s something! It also made me realize that I am not anxious to do a marathon. I guess it would be different if I actually would have trained for this race! Anyway, I can still run. I’m always amazed by muscle memory. Just like I’m surprised every time I get back in the pool after months and realize, “hey! I can still swim.” Silly me!
So, as you all know, I’ve been whining about shortness of breath, wheezing and coughing for the last six weeks or so. It’s been worst when I’ve been in the cold, when I’ve been exercising, and early in the morning, and instead of getting better it’s been getting worse. I has bad asthma as a child, but I haven’t had any symptoms since approximately 2000, so I was perplexed.
After waiting two weeks, I was finally able to get in to the doctor for an appointment. Luckily, the doctor’s office was really nice and I didn’t even have time to check my Google reader on my phone before they called me in!
I explained to the doctor what had been going on, including that I had some serious fitness goals and that I’d been experiencing a severe decrease in performance ability. She was really sweet and understanding, and listened to my lungs. After stethoscoping me for about 30 seconds, she said, “Yup, you have uncontrolled asthma. No doubt about it.”
Then I asked her the foremost question on my mind: why? Why had it been gone for nine years but decide to come back? She asked if anything had changed, and I told her we’d moved to the area in May so it was my first fall here. (As a child, I was regularly in the ER for severe asthma attacks in the fall.) She told me that basically, my body probably built immunities to my old climate and became less and less affected by it over time, but that the climate here is a lot different elevation-wise, allergen-wise, moisture-wise, and temperature-wise, and all those things probably explain why I’m suddenly having trouble again.
So, she wrote me two prescriptions, for Advair, a preventive medication, and Albuterol, a “rescue inhaler” that I’ll have to take with me when I exercise now.
She gave me a sample of the Advair to last me until my mail-order prescription comes in.
Honestly, I struggled with this a lot this afternoon. I always thought I was “cured” or had “outgrown” my asthma. I thought it was one of the things I’d beaten for good with my weight loss…but apparently not. When I was a kid with asthma, I couldn’t even run one mile without wanting to die. I avoided physical activity like the plague because it was so painful and scary to feel like I was being choked, and I knew I’d fail before I even started because of the simple fact that my lungs were weaker than everyone else’s.
And now I want to run a half marathon? I must be crazy. I want so badly to believe that I’m different than that wheezy chubby seven-year-old, but maybe I’m not as far removed as I thought I was.
I will do this, though. I have something to prove, and I’m going to fight for it. I’m going to be on top of my medications, and I’m going to go back to the doctor and be proactive if they’re not helping me enough. My mantra through this is going to be something along the lines of “let this be a challenge, not an excuse.” I know in the long run, that when I cross that finish line, it will be even sweeter because I will have beaten one more thing working against me.
Any readers out there with asthma? Words of advice?
Stress Management Exercises Reducing and managing stress is critical to maintaining overall health and vitality. Stress is one of the leading contributors to heart problems, anxiety, soreness, and any number of health problems. To lower blood pressure, tension, and anxiety, you need to incorporate stress-reducing activities into your daily schedule.
Exercise is a great way to reduce stress. The endorphins released during exercise have a natural stress-reducing effect and promote a sense of vitality and well being. Yoga is perhaps the best stress management exercise of all. It stimulates the body, mind, and spirit together to foster a tremendous sense of oneness and harmony with yourself and your surroundings.
But how can you experience the stress-reducing benefits of yoga when you’re on the road? You can’t fit your yoga mat in your luggage, and you know there is no gym or studio near your destination. It’s quite simple with the help of Yoga-Syz. Our mother-daughter yoga company is proud to offer Yoga-Paws to our valued customers. Yoga-Paws are like tiny yoga mats worn on the hands and feet.
Because they are only a fraction of the size of standard yoga mats, Yoga-Paws are the ideal travel exercise equipment. They fit easily into a suitcase, and you can enjoy your yoga workout right in your hotel room. After a long day of meetings or seminars, a relaxing, stress-reducing yoga workout accomplished with Yoga-Paws is the perfect way to unwind and keep in shape. Order yours today or email us at info@yogasyz.com for more information.
Tonight’s class was a jump roping, boxing, and cardio extravaganza!
I don’t normally make it to the gym in the evening due to my schedule, but tonight was different and so I finally got to try out the curiously-titled Flyte Time workout.
Description of the class from the course catalog: “This is a high intensity jump rope and core conditioning class. Boxer-style jump roping techniques and martial art core conditioning exercises make this a killer workout! If you want a class to push the envelope of your cardio conditioning, this is it.”
And so it was…
When the class first started I was surprised that there were only 3 of us in attendance. This is an unusually low number for this particular gym, and it forced me to stay longer than I had thought I would. I had taken the hour-long class directly before this one, and that class had been a weight-lifting session that completely burned out all of my muscles. My thought process was this: “Oh, cool, I’ve got the muscle work done for the day, so now I’ll just stay for about twenty minutes in order to get in some cardio, and then I’m out the door.” This logic would only have worked if there had been a ton of people to blend in with. As it was, my sneaking out would have been glaringly obvious here, and this is the genius of working out in a small group: accountability.
There we were, the three of us and the instructor, and the instructor was the only one who had actually taken the class before. She was also the only one with any jump rope skills whatsoever. In earlier posts you might have noticed that I’m not necessarily a natural with gym equipment, or balance, or moving my own two feet. My streak continues. Is there a limit to the amount of jump rope welts a person can have on her legs? If there is I have not yet reached it, and it isn’t from lack of trying. Basic jumping skills turned out to be much more difficult to master than you’d think. We started simply bobbing side to side without using the rope. Once we got that down, we held the rope in front of us and did some sort of whipping motion right to left while we continued jumping side to side. If you have seen the numerous still photos from the famous workouts featured in the Rocky movies then you’ll know what move we were doing, or check out this link for a brief, but incredible video. Then, in one swift motion, the instructor did something with her rope and ta-da! She was jumping through it like a normal person while I was untangling mine from around my ankles. Ok, I decided to skip the fanciness and just go right for the old-school jumping that I remember from my younger years. This was only marginally more easy to manage. Now it was time to do the regular jumping while bobbing back and forth from side to side. Impossible. I went back to the basic skipping moves. Now we were trying to move our feet as one would while doing jumping jacks. Wasn’t going to happen. At one point I balled up the rope and held it in one hand while just jumping like a jumping jack in order to try to get my timing down. Once I attempted to do this with the rope again I was tangled up in less than two moves. Eventually, after some exhaustive effort, I was able to manage the bobbing and the jack jumping for about a dozen skips of the rope, so it wasn’t a complete loss. Apparently there is a learning curve here, and this makes me hopeful.
We put the ropes down completely, and in my mind it’s because the teacher was completely disgusted with our near total lack of game, but it might have been a calculated part of the class too. Right? We did some stretching, and general instructions were given, and then some slow ground work was being laid for our next jumping segment. Half way through this second chance at hurting myself, one more person came to class and evened out the number of students. A light bulb literally exploded in the instructor’s head, and that’s when she had us pair up for some boxing manuevers. Good bye, rope!
We practiced jabs, cross punches, hooks, and several sequences of simply-choreographed moves before donning some boxing gloves to try it out with our partner. Because the other two girls had come to class together, I was paired up with the late comer. This ended up being a very funny class for me. I put the boxing gloves on first and practiced striking the young man opposite me. He turned out to be a good coach, and offered some really helpful tips such as, “put your hands up by your face to protect yourself, ” or “watch my shoulder so that you know when and where I’m going to move.” Cool, eh? Just when I was getting into it, and sweat was literally falling off my face, it was time for him to put on the gloves and practice punching the pads that I was wearing, and that’s when it got to be ridiculous. The guy could hit, and I’ve got these ridiculously weak girly arms. The pads I was wearing kept coming loose on my hands, which meant that half the time he was hitting me directly where my fingers were, and not my palms. I tried to hold my hands up higher to fix the problem, but the instructor said it was too high for him to hit. Fine lady, but he’s packing quite the wallop and I’m afraid he’s going to break my fingers. All of them.
Sweet justice! An inaudible bell rung and it was time to hang up the boxing gloves for an equally hilarious round of “Chase Your Partner and Yank the Towel out of the Back of Their Pants.” For real? Yes, for real! First, my partner had to stuff a towel in the back of his pants, and then we had to face each other and move in a frenzied circle while I tried to grab the towel from his waistband. I’m not even making this stuff up. When it came time for him to grab the towel out of the back of my pants I had this vision of him really going for the towel, but instead accidentally yanking on my pants until they were at my ankles. I told him that if he pants’d me he was a dead man, but as it turns out he was a gentleman and repeatedly missed opportunities to grab the towel when he didn’t have a clean shot. Thank you, kind sir!
Then we quit doing the punching and grabbing and started on the intense cardio portion of the class. We were running from one wall in the studio to the other one, then stopping to do burpees (or squat thrusts with push-ups, if you prefer), then a bunch of push ups, then some high-energy abdominal work. Here I had thought that I always needed someone to hold down my feet in order for me to do a full sit up, but nope…the human body is perfectly equipped to do a full sit up whether your feet are stuck under a piece of furniture, or someone’s hands, or nothing at all. Just knowing this has increased my confidence level by at least a half point.
The class wrapped up with a segment of stretches, and some words of encouragement from the teacher. This class was long and hard, but equally enjoyable on all fronts.
What you should know before taking this class:
- This was a long class, and I would suggest that you take it, but don’t take a really hard class directly before this one like I did. I was watching the clock the whole time because I was tired, and that only makes it go slower.
- This is a fun class, and I laughed out loud several times, so I really did enjoy it and I think you will too.
- You don’t need any skills to take this class. If you can’t jump rope then don’t worry about it because neither can a lot of the other people in the class. You’ll fit right in.
- You don’t need to bring boxing gloves or pads, but if you have them then bring them because otherwise you’ll have to use the ones that everyone else used before you. I try not to think about that.
- bring water and a towel. You’ll be glad I mentioned it.
Last week, at nine weeks postpartum, I squeezed myself back into my spandex yoga pants, stuffed my sports bra with cotton breast pads, and made my way back to the gym. After over two months of absolutely zero physical activity and eating nothing but casserole after casserole, I was more than ready to get my butt kicked back into shape.
I trepidatiously started out with a kickboxing class, assuming I would keel over at least ten times in the middle of the jabs and hooks and HI-YA’s!, but to my surprise I only wanted to collapse once or twice, a fraction of what I had originally expected.
A couple days later I attempted a 45 minute spinning class, however when I looked down at my watch and saw that 43 minutes had already passed and we were still out of the saddle and climbing what I could only imagine to be a Mt. Everest-sized hill instead of cooling down, I quickly figured out that I was actually in the middle of a 60 minute class. Do you know how disappointing it is to realize that instead of only having two more minutes left to sweat, you actually have seventeen more minutes? I instantly decided I deserved an extra Kit Kat for all of my unexpected hard work.
Today I’m going to tackle a kettlebell class, and I am quite certain that I might just die. Whoever decided that throwing around heavy iron balls was a good idea must really enjoy The Torture, and probably also does things like eat live frogs for breakfast and pluck out leg hairs one by one for Friday night entertainment.
But hey, if throwing around kettlebells gets me back into my David Kahn jeans, then I’ll do what I have to do.
Entrato nella palestra di uno shopping center di una cittadina della Pennsylvania, un uomo ha tirato fuori una mitraglietta e ha colpito.
Orrore a Pittsburgh, strage nel centro fitness
Una carneficina nel centro fitness di uno shopping center di Bridgeville, una cittadina alla periferia di Pittsburgh, Pennsylvania, la città che il mese prossimo dovrà ospitare il G20 sull’ambiente.
As the holiday season quickly approaches and parties are starting to form, it’s time start thinking about how to make sure you don’t gain any extra pounds this season. It’s hard to say “no” when it comes to yummy snacks and treats and you don’t have to…if you eat these goodies in moderation and still get your workouts in. To help you stay on track, here’s some helpful ideas
*Get up earlier and exercise before going to work
*Workout during your lunch break
*Get your workout completed in 30 minutes, especially when you’re short on time
*Get a Personal Trainer or workout partner for accountability
*Sign up for my Taylor Made Fitness Newsletter at www.Mytaylormadefitness.com
*Cut up & store vegetables in small containers on Sunday for the week.
*Purchase a slow cooker (crock pot) for tasty meals
*Prepare your meals the night before to save time
*Make a smoothie with non-fat yogurt/orange juice/protein powder & lots of fresh or frozen fruit
*Order any of our great Meal Replacement Shakes at www.mytaylormadefitness.com
*Don’t skip meals. Make sure you eat 4-6 small meals a day
*Drink plenty of water
*Don’t purchase or limit your junk food
*Do 25 Ab crunches (2 sets) before snacking (IT REALLY WORKS!)
*Brush your teeth before consuming that high-fat, high-calorie meal!
*Keep your cardio going, for instance walking 30-45 minutes a day
*Do crunches/pushups and squats during commercial breaks
*Dance to 3 consecutive favorite tunes
*Set realistic goals. Don’t’ expect too much too soon! Set smaller goals do the best you can everyday and enjoy life! You are SO WORTH IT!
Call or Text me 619.987.9691 to set up your own Group, Buddy or 1-on1 Personal Training sessions!
Until Next Time..Laugh Hard, Love Harder and Live Your Life!
Today I started my new training program to move my ‘intentional movement’ from walking to running. I did a loop from home down the waterfront past AT&T Park. My intervals were 3 minutes walking followed by one minute running. I did just fine.
I realize that stretching is probably really important to prevent injury, especially now that I’m picking up the pace a little, so I’ve added some before and after stretches.
Feels good!
Also, I signed up for next half marathon … the Rock and Roll Mardi Gras Marathon in New Orleans on February 28th. Woo hoo! I’m recruiting if you’d like to join in on the fun. We already have a couple of women who were on my Nike training team going. The more the merrier!
At 4′ x 6′, the Big Fitness Home Gym Mat is the perfect size to protect the floor under your weight bench, weight machine, or home gym. Super-tough, durable PVC material helps protect your floors and carpets from the damaging effects of heavy exercise equipment and debris from mechanical parts. Prolongs the life of your equipment by helping to prevent floor and carpet dust from entering belts and mechanical parts. Dampens vibrations that cause wear and tear to equipment and muffles noises so family and neighbors are not disturbed. Dimensions: 6′L x 4′W x 1/4″ thick
It took them a while to turn it off. I exited, then went back up after the next girl. The music was good this time, but right after my first tumble pass I felt my legs completely cramp up! The dialog in my head was something along the lines of “oh crap”. I finished the routine, but I was off on my music and my other gymnastic skills weren’t as strong as they could be. For the Fitness America version of the posing round, they just have you do a T-walk, no mandatory poses. Think it went ok, but I was definitely still a little flustered from my routine mishaps. At the end they have all the girl walk out, and they called out top 5. I wasn’t top 5, but that’s ok, I’m not disappointed in that, just that I didn’t show everyone the best routine I can do. BUT the great news is, I get to do it again next week when I compete in the Arizona NPC Western Regional!