Exercise Magic

More time exercising means more time thinking.   It seems like I spend about the first 7-8 minutes convincing myself that I can keep peddling on the stationary bike.  After that, it almost seems like I am coasting through the exercise.  This is when I have been experiencing flashes of insight on various things.  Maybe it’s a lack of oxygen or an increase in endorphins, but I’ve got to say that these experiences have been rather pleasant and unexpected – almost like I’m entering some sort of exercise consciousness.

Being of a practicing Pagan, I can’t help but compare this experience to what happens during ritual consciousness – that sort of trance state where one keenly feels that they are in contact with the Divine.   The major difference between this feeling and ritual consciousness is  that I feel like I am in some sort of spiritual contact with my own body.  It’s like there is a very tangible thought/body connection going on.

If I close my eyes and think about increasing the energy I am using during my workout, the digital display shows me using more calories.  My heart rate doesn’t increase, my body doesn’t feel more stressed, but strangely I cover more mileage.  And it’s not just a small increase.  Generally, I pedal along at about 60 watts.  During one of these concentration interludes, I  pedal at anywhere from %150 to %200 of my normal rate.  Every time.

By combining this mind/body connection with visualization exercises, I believe I will be able to drastically improve the effectiveness of my exercise program.  I like it – it fits.  A magical fitness plan.

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

Things that boys do that I don't understand.

My husband and all of his friends have PlayStation 3s. Now, let me preface this by saying, no my husband is not 18, he is an adult, yes he has a job and sees the sun on a regular basis, and no he is not morbidly obese. But yes, they all have PS3s and occasionally after work gather to play C.all of D.uty Modern Wa.rfare. This activity does not look fun at all to me. The basic premise is fighting some battle or “death match” in some sort of modern city with extremely large guns. Depending on the city, the people in the game yell in other languages. To my knowledge, there’s no real “mission” per se, just kill them before they kill you. Sometimes he just plays, sometimes he plays the internet people. But it has reached a new level of weird.

I was sitting here reading blogs and then suddenly I hear a mans voice talking to The Boy. Then I hear another. Then I realize I recognize these voices. His friends (and strange internet people) have head-sets and talk to each other during this game. I’ve heard a lot of cursing, a lot of “oh Man!”s. At one point I heard, very loudly “I HOPE YOU DIE!!!!”…and then The Boy died…and said “OUCH!” Really? Ouch? Apparently it’s pretty painful to get beat by kids. (“Maaaan, some 14 year old just beat me! That’s pretty sad.” “No Husband, these are the kids who couldn’t get dates. It’s a happy thing, it’s a happy thing.”) Now, some internet guy has put his rap music up to his speaker. That has also flooded into our living room.

There’s a lot of Blood. and Cursing. and Death. I don’t understand it.

But it makes him happy and he spent the afternoon looking with me and our friends for bikes. Crazy Friend and I spent an inordinate amount of time checking out the crotch/butt padding in the triathlon pants. Who knew that people put so much effort into butt padding. I mean there was heart shaped padding, and extra-long padding and every type you could thing of. Granted, none of this padding is flattering…at all. We also showed him the sports bras at which point he smiled and about-faced. While he enjoys Crazy Friend and her spouse, I don’t know that he loves crotch padding and sports bras. While I conceded a night out at a club to a night in, he did watch Miss American and 4 Weddings with me. He deserves the PlayStation and the boys and blood, cursing and guns.

This is the bike by the way. I tried it out and it’s Ahhhmazing. It’s going to be a hindrance during the triathlon because of the suspension and the bulk, but I’ll get more use out of it. It’s going to be awesome for the Muddy Buddy. By the way, our team name is team MudPie. Any costume ideas? Like for real. We need help.

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

How to squat properly

A very common mistake when lifting weights is squatting with improper technique. This can cause severe injury and you can really damage your body. In this edition of Workout Warriors, I will be showing you the proper way to squat with good technique to avoid injury.

STEP 1: Positioning

A very important part of squatting is were you position the bar on your back, as well as where you place your hands. Before I explain any further, know to always have a spotter present and to never squat without a squat rack.

Before you even lift the bar off of the squat rack, you have to make sure your positioning is right. Your hands should have a wide grip. You can tell what a wide grip is by a little marker just inside the squat rack dimensions. Place your ring fingers on these markers, and grasp the bar tightly. After that, get under the bar, and position yourself so that the bar is on your shoulder blades, and not your neck. Putting the bar on your neck can cause serious injury and very bad soreness of the neck.

STEP 2: The lift

After you have the correct hand and bar positioning, you are ready for the lift. When you lift the bar off the squat rack, you want to have your knees bent, and not have to tippy-toe to get the bar off the rack.

Once the bar is off the rack, slowly back up until you have enough room to squat down to ninety degrees. Before squatting down, make sure your feet are pointing straight forward and stay that way the entire squat. Also, make sure that you look up towards the ceiling, as this will help keep your chest up.

Once you squat down to ninety degrees, squeeze your glutes, immediately explode up, keeping your heels on the ground. It is very important to keep your heels on the ground, so you can use all your leg muscles to explode up. Make sure not to pause for more than two seconds when squatted down, as you will lose your explosiveness. Once you explode back up, you have successfully completed a squat! Congratulations!

I hope this guide helped you, and if you have any question or comments, please feel free to leave me a comment or email me at: FHHS63@gmail.com

[Via http://falcon63.wordpress.com]

10 Steps to perfect health

View this document on Scribd

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

Dieting and Weight Loss With a Personal Trainer - Part 1 of 2

Dieting and the loss of weight with a personal trainer might be right for you for a great many reasons. The number of people that are concerned with dieting and losing weight is perchance at record highs today. Nearly all people think that dieting and the loss of weight is the only answer if they think they are fat. A personal trainer will aid you to grasp why dieting and the loss of weight is not one size fits all and to generate the proper diet for you.

Dieting and weight loss is painful at first to nearly all people. Undeniably people are paying billions of dollars in the diet market these days; even with that dieting and the loss of weight is fairly easy, not complex. It is said that dieting and the loss of weight are based on some truly common sense fundamentals, however it is not an easy journey to success. Dieting and weight loss is more often than not easier when you have someone like a personal trainer to encourage you through the process.

Consider this, one of the most essential components in dieting and the loss of weight is positive reinforcement which a personal trainer will provide. Usually, dieting and the loss of weight seem like such a tedious task to attempt. Dieting and losing weight is not as arduous as most diet programs make it out to be.

Whereas dieting and losing weight is essential to having a healthier day-to-day life; bear in mind that dieting and losing weight interminably may have health risks also. For this reason, a preferable system to dieting and the loss of weight is to get the idea you will make some mistakes and that your personal trainer will get you back on track.

Thanks for reading Dieting and Weight Loss With a Personal Trainer – Part 1 of 2. Please read Part 2 of 2 next.

Physical Therapy

The 7 Day Back Pain Cure

[Via http://a2zarticles.wordpress.com]

Where Did I Go?

Reflecting upon my recent weight loss victory (losing 40 pounds in 3 months!), I am beginning to see the need to take my journey to the next level. I have to incorporate exercise. There is no way around it….but what I don’t understand is my hesitation.

Once upon a time, I loved exercise. I would escape into a world far away from my chaotic life, and exercise 4 to 6 hours per day. I maintained a weight of between 140 to 150.

That was me….and I was NOT afraid of exercise. Now I am terrified to get moving, and I don’t really know why. It is such a huge change. I look at this picture I see someone I don’t know anymore….I see someone who looks happy and at peace with herself.

Where did she go?

Where did this fear of exercise come from?

What exactly am I afraid of?

My 40th birthday is less than 8 month away now….and I am setting goals….and allowing myself to dream about the “what ifs”. I want to change. I want to be free. I want to be the person God wants me to be, and I don’t want to feel like I am going to die at any moment! So what’s the problem????

This is my next challenge on the journey to freedom.

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

Another 30 Day Shred Victim! (Day 1)

So after one of my favorite PF Bloggers (KrystalAtWork)  went the Jillian Michaels route, I thought I’d give it a try.

I am pretty healthy. I have a BMI of 21.9 and have no problems doing weights and cardio on a fairly regular basis.  I am mostly good about eating healthy and staying away from super junky food.  Being vegetarian also helps! Also, the DVD cost $11.00, which I thought was a pretty good deal.

I popped in the DVD and got ready to get my @$$ kicked.  The hubby joined in the fun too! He thinks Jillian Michaels is HOT so I figured we could both benefit.  Level 1 wasnt bad….AT ALL.  My only downfall is the push-ups.  I cannot do push ups consistently to save my life!  Doing flys and  about 25lbs is easy. I just can’t do the push up! Grrr…. So I ended up doing 1/2 regular and 1/2 girlie push ups.  I did not get as winded as I would have liked.  tonight’s another session and I think we will have to move up to level 2 pretty soon.

I woke up this morning with slightly sore muscles (YAY.)  I’m excited to try out another session.  I may have to buy 5lb free weights. I have 2 x 3lb weights (I used last night) and a few 10lb plates that I can’t use for this without risk of injuring the dogs, the hubby or myself.

Pretty damn cool…. Pretty damn simple…. I’m liking it!

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

Brush and Roll

As part of doing what ever it takes to get my bills paid I am a painter. Not always as the artist that I am however, as a “paint the walls in a house” painter. I’m good at it too. I brush and roll. I prefer the look better and the overall coverage is nice with two coats almost every time.

My girlfriend, who is also a client of mine for getting her hair done, bought a foreclosure home and hired me to paint the entire house including the garage. I also drilled the holes in her cabinets and put new handles on all the cabinet door and drawer fronts.

Painters are wanting the jobs so desperately that they are under bidding the jobs. I really needed the money so I matched my price to her middle price quote. I was having a really hard time with it and at the same time I just NEEDED it. She later added another $200 on the job quote saying that she beat me up pretty good with the price. I was very happy and grateful for that!

I was going to do the cleaning after all the contractors were done to get it ready for renting or leasing. She wanted to pay less agian so I decided that for an almost eight hour day at the price she wanted to pay I could probably accomplish better things in my home office.

I called her to tell her to give the job to another. We are both fine with it. I’d have to say that I am better than fine with it. I’m happy to be doing something more productive tomorrow.

Things always have a way of working out just the way they are supposed to…

[Via http://live100percent.wordpress.com]

2010 Training Warmup ride #1

Met up with some people from Austin Cycle Camp and the Meetup Group for a short training ride.  Most of the group is getting ready for the 2010 Tour de Cure.  Good format.  Ride out for 30 minutes and turn around.  Successive weeks will add mileage and pace.  If everybody sticks to it, we’ll have a kick butt group for the ride in May. 

Was able to hang with the lead group up until the last hill.  Feels good.

[Via http://oldguy2wheels.wordpress.com]

This needs to change

Looking over my past few posts … it seems like all I can talk about is work.  How boring.  This is terrible!  And I logged in to talk about work, again!

Here are a few things not about work:

• I love pub food.  Last night Shrike and myself met up with our two good friends for a meal in North Melbourne.  One of the best chicken parmagianas I’ve ever had.  Let me tell you, dear reader: I know a good chicken schnitzel. 
• Tickets booked for long weekend on the West Coast to visit the father.
• Cooler than average temperatures for the next three months?  The weather lately has been weird (no surprise, I live on Earth after all) … not as warm as it should be, very erratic, stormy, rainy. 
• Hooked on two things on youtube:

1. Late Late Show with Craig Ferguson.  Better than Letterman, certainly better than Leno, and I’m going to say it … just as good as Conan.  THERE, I said it. 

2. Inside the Actors Studio.  Conan O’Brien comes across as a force of nature.  Dave Chappelle has a deep soul.

• Have not done any proper dedicated exercise in 9 days!  Back on the horse today.

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

Gina Aliotti

Gina Aliotti is a Monterey, California native but currently resides in San Diego, Ca. Healthy living has been her way of life, as Gina grew up in a very health conscious and active family. Throughout her adolescence, She was involved in softball, field hockey and dance. Once Gina entered her college years, Gina shifted gears and began concentrating on weight training and her love for nutrition. Gina’s father (Johnny Aliotti), a previous bodybuilder, introduced her to figure when she was 19. In 2004, she decided to compete, for the first time. After winning the figure teenage division, Gina was hooked. It has been an amazing journey as she climbed to the top of the ranks, turning pro in 2005 and now is one of the top IFBB figure competitors in the world!

Gina has evolved within the fitness industry on every level imaginable. Gina has several ventures including a personal training and nutritional consulting business to a high end active wear line, G-Fit Active wear, www.gfitactivewear.com, which she owns with her mother. Gina is also a judge and the woman’s chair, for the N.P.C. figure and bikini division in Southern California. Gina is also owner of the newly created M&G Fitness, Inc. which has several ventures in the works, including recipe books, diets and much more.

With Gina’s experience and B.S. degree in Foods and Nutrition, from San Diego State, she has been able to use her knowledge and expertise to help others. Gina spends a large amount of her time helping clients reach their fitness goals and beyond. Gina’s goal is to help motivate and inspire others to live a healthy and fit life, through example. To Gina, “Success believing in yourself, finding Balance, and Inspiring Others.” Gina lives the lifestyle and sees the importance in teaching people that nutrition and healthy living is a way of life and it is a beautiful thing!

http://ginaaliotti.net/home.php

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

No Fear

It seems these days that “hope” is en vogue. I hear many people talking about how they “hope” to keep their job, “hope” to get more clients, “hope” the economy rebounds, or “hope” they’ll be in a better place in a year or two. Some of these people have crystal clear visions of what it is they hope for while others just have a general idea. But at the very least, they all have something floating out “there” that they want.

Ryan Burgess, CSCS, is the director of football development at Fitness Quest 10 (www.FitnessQuest10.com) in San Diego, California, where he has trained hundreds of youth, high school, and collegiate football players as well as dozens of NFL athletes.

To read the rest of Ryan’s blog Click Here.

[Via http://fitnessquest10.wordpress.com]

Whole wheat, Pumpkin, Oatmeal, Protein Bar-ish things

Maaaaan, not again.  This is the second time I’ve laces snap on me like this and its really annoying.  Now I have to go find some laces before tomorrow workout.  Plus, these laces were pretty fly too–the neon green on black look.

Broken Laces

 

 And while I was outside, I grabbed this shot for yall… 

Feerlss

 

 I was hanging out a friend of mines house last night, and another friend, Abby, brought over Jo-Ann’s Power Bars, a recipe she got from Allrecipes.com.  

So maybe Melissa and I hinted very strongly that we would like to give these a try…  They were really good though! 

Jo-Ann's Power Bars

 

They were a little bit soft, so I popped them in the oven for a few minutes when I got home to crisp them up. 

Of course, I ended up saying that I would make some “trail mix-like scones.”  Well I made something…I wouldn’t call them scones, thought.  I call them Whole wheat pumpkin protein oatmeal bar-things.  Here is the recipe: 

• 1.5 cup flour
• 1.5 cup oats
• 1 cup Kashi Go Lean Crunch
• 1 can Pumpkin
• 1 6oz. yogurt
• 2 scoops protein powder
• 1 little box of raisins

Bake for 20 minutes at 400 degrees 

 Here is the total break down1750 calories, 15g fat, 73g protein, 331g carb.  I sliced these into 9 bars, making each: 195 cal, 1.7g fat, 8g protein, 37g carb 

These are very low fat, too low, missing all the benefits some seeds, nuts, or nut butter would have added. But, I plan to eat them as fast snacks before workouts, or fuel for during long workouts.  Here’s what they looked like from start to finish: 

Dry ingredients

Combined ingredients

Finished

Haven’t tasted them yet, but I’ll comment tomorrow after I try them!

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

MY WEIGHT: Let the Journey Begin

Today, I am introducing another new occasional series to my blog.  This one is uniquely personal – my ongoing battle with my weight.  You can get the basics from the ‘Occasional Series’ page on the Thought Bubble – my current weight, my target weight, and how much I need to lose are all there.

To give you some quick background on this issue, we need to go back to my childhood.  I was a skinny little thing when I was young.  In fact, until I hit puberty I was rake-thin – if not underweight, then certainly very healthy.  Unfortunately, once I was about 10 or 11 years old, things started to change.  Not only did I start to put on weight, where before I never had any trouble keeping it off, I also stopped growing up.  I had been the tallest person in my class.  Then I stopped growing, and everyone else carried on!

Ever since then, I have been short and dumpy.  My weight gradually increased during my teens – not at all helped by bullying, low self-esteem and a myriad of other factors that I won’t bore you with here and now.  I lost some weight in my early twenties…and then I got pregnant.  Various complications with Chipmunk’s birth and for a long time afterwards meant that the baby weight didn’t shift…and I kept getting bigger.

Last year, I went to the gym.  And then I stopped.  This year, I am back at the gym and determined that no matter what, I will not be packing it in this time!  I have also ditched most (if not quite all!) of the junk food that I so love, and which is such a big part of my problem.  This time, I am determined to succeed.  I am tired of being unfit and unhealthy.  I am tired of not fitting into clothes I like!  I am tired of being tired.

So, in short, this series is where I will share my progress (or lack thereof!) with you, my friends.  Inspired by @Bevsyarncrazy, I have decided to share my achievements visually with you, using a weight-loss ticker from TickerFactory.com.  When I get to the other end of the ticker, I’ve made it!

I hope to pick up and share many tips along the way – everything from healthy eating to new and ingenious exercise crazes!  I look forward with a mixture of excitement and trepidation to making this journey, but I know that whatever happens, I am not alone.

[Via http://bubbleboo.com]

Yoga with Kids...Really! {Giveaway}

Are you a veteran yoga practitioner, or have you dabbled in a yoga class at your local gym, or does yoga sound like something you’d like to try, but it’s hard to fit it into your busy life?

If you fit into any of the three categories above, then a yoga video is the way to go.  There are several great yoga videos available on the market.

Continuing with this weekend’s theme of family fitness, I was eager to learn about Tot Yoga–A teaching DVD specifically designed for parents and their children ages 10 months to 3 years, hosted by Khadi Madama.

Regardless of your experience-level in yoga, you can pop Tot Yoga into your DVD player, and follow along, or just learn creative ways to incorporate relaxation, stretching, and creative play with your toddler.

I learned better ways to stretch, and my son enjoyed imitating me and the kids on the video.  We had fun playing together, and I even got a chance to feel like I accomplished something toward my fitness goals.

After yoga, I was inspired to bust out with the jogging stroller and hit the sidewalks for my first run of 2010, even if several of them are STILL covered with icy snow.

Enjoying yoga-bonding with my son

My son enjoys the poses that mimic animals–something he already naturally does in his play.  In fact, he loves performing “the dinosaur” complete with a specific walk and sound effects.  But, that’s a post for another day…

Tot Yoga DVD retails for $20 on Totyoga.com and Amazon.com.  Running time is approximately 40 minutes.

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As a mom, I feel like my son’s nap time is precious time for me to catch up on all the things that I can’t exactly do when he’s awake.

Do I do the dishes or laundry?

Do I work on writing up blog posts or catch up on phone calls?

Seldom do I ask myself if I should just take time out for me to stretch, relax, exercise, or just rest on the couch.  But, after doing some Tot Yoga this week, as much fun as it is to exercise with my son, sometimes I appreciate stealing a few minutes of ME-time to stretch, pray, relax, and breathe.  It’s a beautiful thing.

———————————————————————————————

One of our favorite new CDs for dancing and relaxing is Party Like a Twinkle Star by Charity and the JAMband.  It’s a 2-CD set, one for Party time or dancing in the living room with your child, and one for Twinkle time–stretch, do yoga poses, relax, and prepare for bedtime.

The vocals on the Twinkle CD are out of this world–tight a capella harmonies and soothing lullabies.  The Party CD includes fun songs about pancakes, s’mores, rocket ships, and a snazzy take on the favorite Row Your Boat. Check out jamjamjam.com for a free song download each month.

Party Like a Twinkle Star retails for $20 and can either be purchased as a 2-disc CD or as a full album download on the Charity and the Jamband site and Amazon.com. That’s $1 per song, 2 albums: playtime and sleepytime.

Note: if you’d prefer that your child doesn’t listen to the word “Booty” even as a reference to “bottom” then avoid the first track on the Party CD, “Get

Your Booty Out of Bed.”  I like both CDs quite a bit, but I don’t want my son going around saying the word “booty,” so we just skip over that one, and move on.

YOUR TURN: What ways have you found to make exercise fun with your child?  What do you do for yourself during your ME-time?

WIN IT!

One winner will receive a copy of Tot Yoga DVD (retail value $20), and one winner will receive a copy of Party Like a Twinkle Star 2-Disc CD (retail value $20).

Even if you don’t win on this contest, EVERYONE can be a winner.  Just enter code TWB2010 on Amazon.comor Totyoga.com for a 15% savings on your Tot Yoga DVD purchase plus free standard shipping within the United States.

To enter, leave a comment relevant to this post prior to January 30th at 11:59 p.m.  Please follow the contest rules and avoid any generalized comments, or you will be disqualified.

FOR A SECOND ENTRY: Blog about this giveaway, then leave a comment with a link to your post.

FOR A THIRD ENTRY: Tweet (include @drdolly) about this giveaway, then leave a second comment telling me that you tweeted with a link to your tweet.

*I received product samples of Tot Yoga DVD and Party Like a Twinkle Star CD for the purpose of this review.  Read my full disclosure policy.

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

The 17th Annual NBC4 Health and Fitness Expo

Come experience hundreds of exhibits, information, and ideas for eating and exercising your way to good health.

Find your fitness groove at the walking track, learn some new dance steps, or take a free aerobics class.

Get some new healthy recipes from our very own local Top Chefs Carla Hall, Mike Isabella, and Bryan Voltaggio.

See why sleep may be one of the most important and most ignored ingredients for living long and well.

Be inspired by the personal stories of Biggest Loser contestants Abby Rike and Shay Sorrells, and Today co-anchor and breast cancer survivor Hoda Kotb.

More than 200 health care providers, businesses, and non-profit organizations will be on site at the Expo, providing free assessments, advice and information, and tests, screenings and services.

Expo co-sponsors:  Asbury Methodist Village, Children’s National Medical Center, and Washington Hospital Center.

Demonstration Stage Schedule: http://www.nbcwashington.com/brchannel/health-expo-2010.html?s=http://www.nbcwashington.com/shows/health-expo/Demonstration-Stage.html

Healthy Cooking Stage Schedule: http://www.nbcwashington.com/brchannel/health-expo-2010.html?s=http://www.nbcwashington.com/shows/health-expo/Healthy-Cooking-Stage-Schedule.html

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

Coming full circle on freshman year

This being my last semester at WSU, I’ve been thinking about freshman year a lot lately, something about ends being intrinsically linked to beginnings.

I remember rushing around in the rain drinking shitty Hillside coffee, covering bullshit stories because I hadn’t proven myself at the Evergreen yet.

I didn’t have a real coat for months, and I froze my ass off.

I ran and ran and ran and ran on the Rec treadmills and still managed to weigh more than I do now.

We chugged every ounce of alcohol we could get our hands on back then. Vodka, rum, liqueurs … we drank until everything went black, until the nights turned into a tilt-a-whirl blur of faces, phrases, events. Mostly, we drank in the dorms, spilling over each other, taking snapshots of our trophies, our empty bottles and new friends.

I became fascinated with Latin American history, etching names like Villa and Guadalupe Hidalgo into my journal like senatorial giants, still wondering about Henry Clay and Frederick Jackson Turner.

My favorite part of most days was reading the New York Times, flat by flat, with a bowl of plain white rice and srichacha. I’d spend hours on the phone with a boy in California.

Sometimes, I’d go to my favorite spot in Holland, Elliott on my earphones, and write bad poems about loneliness and textbooks and forgotten loves. About my mom’s cancer, which I couldn’t control. About my need to be thin, about the numbers on the scale, dutifully recorded daily in a secret place.

I wondered why the other girls didn’t like me. (Still wondering that one …)

My first roommate, I’ll leave her unnamed, was awful. That’s why I moved in with Scartown in December. Scar didn’t sleep with random, skanky boys and gossip about me to mutual friends. She didn’t blowdry her hair while I was sleeping or have “Crazy Bitch” go off on her phone every few hours in the middle of the night. She didn’t give me dirty, dismissive glances for curling up over yet another thick, yellow novel from the library, for hauling my ass to the rec every night, for my babbling about the school newspaper.

Back then, I was terrified of the Evergreen. I took a few stories from a squirrelly past editor and gave up for awhile. When the staff shifted over, a new editor treated me like a real person and taught me to streamline my stories.

I guess freshman year was about beginning the process of becoming an adult, about becoming a college student, about steering a course through a rough start in moving up in the world.

In a lot of ways, that process is ongoing. Catalysts are plenty, along with setbacks.

Because graduating from college will be one of the biggest endings, I know and hope it will also be one of the biggest beginnings.

Right?

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

Thursday Spin

Today was the usual spin class at the YMCA, and for the second week in a row I have considered staying in bed. Hmm. I need some more sleep, but we got LOST season 5 on dvd from my brother and it has been keeping me up late!

So, class was not typical actually. Apparently the person who locked the Y last night took the keys home, and the morning staff did not have the key to open the spin room. So, I grabbed the spin bike in the main area and decided to do some kind of work. I just got this indoor cycling book and so decided to stretch my brain and try to remember a workout.

My warm-up consisted of 5 min easy spin, then 6 min alternating workload from left/right for 1:00 each. I liked that. Warmed up the thighs real nice-like. Next… ahh, the spin door is open!

Jamie led us through a good workout of speed work and hills with adequate recovery. No Sufferfest here, but I did push it up into Z5 on the hills. Mainly i I wanted my cadence to be consistent. I would like to be able to stay in my big chain ring and power up the minor hills, keeping my speed consistent.

Here is my heart rate data:

• z1-2 (105-143) =32:30
• z3 (144-150) = 18:41
• z4-5 (152-175) = 19:13
• Total Time = 1:10:23, avg HR = 142

I feel good. My hip muscle, which I pulled in December and been off of running most of the space of a month, feels ok. Legs feel great. I am icing my hip, though, as I type as a preventative measure.

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

On Monday evening, I piled on the layers (two pairs of leggings, UnderArmor shirt, tech shirt, PADA shirt, and knee high socks) and headed out to play pickup with some of my favorite Ladies.  True, it was about 27 degrees (and I’m sure the “feels like” temperature was actually a little colder), but, man, did I have fun!  I hadn’t exercised outside in about three weeks and I forgot how great it felt.  After about two hours, we called it a night and got some hot chocolate.  I came home feeling great–not only had I gotten in a good workout, but I had spent time hanging out with friends I haven’t seen very much lately.

Last night, I took another step by joining the Manayunk Running Club.  I’ve met quite a few of the members through friends, and everyone kept telling me to join.   I was hesitant because I’m so slow.  I mean, one guy in the club ran Broad Street in about an hour.  It took me almost two.  How could I run with these guys?  But I decided that I needed the challenge, so on Tuesday night, I once again piled on the layers and headed out to meet up with everyone.

Instead of running on Kelly Drive like I normally do, we ran a loop through Manayunk/Roxborough that included a lot of hills.  I kept telling myself what Tara always says (“Hills build character!”) which I think helped.  Also, I ran with two other people and we finished the 4.4 mile loop in about 44:00, which I was happy with.  Afterwards, everyone went to get some food and play some Quizzo, which was also a lot of fun.

I am also making progress in the weight lifting department.  In fact, I’m now up to doing squats and deadlifts with 70 pounds!  I also realized today why I like lifting weights; it’s much like training for a race.  See, what I like about training is following a plan and seeing progress.  When I was training for the marathon, I went from 14 to 16 to 18 miles.  And today as I was doing shoulder presses with 20 pound weights (!), I realized that when I started following this plan, I was using 10 pound weights.  Isn’t that awesome?!

If you don’t lift weights, I really suggest you start.

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

Dipping My Toes Into Strength Training

This month I decided I would finally test the waters a bit and try some low-commitment (read: free) strength training in small (read: 15 minutes or less) doses. My free membership at SparkPeople has been the perfect medium for this experiment—in fact, reader Quix suggested this idea to me ages ago!

Here’s my current SparkPeople online exercise video routine (which basically mimics the current bootcamp they are running over there):

Sunday: 10-minute Cardio JumpStart

Notes: Okay, this is the only video that isn’t technically a strength-training/toning workout. Watch the intensity on this one; there’s a lot of hopping and I got a little overzealous and slightly injured myself yesterday. It’s fine to keep it lower impact if that’s what you can do right now.

Monday: 8-minute Lower Body Ball Workout

Notes: This video (and most of the others) utilize a stability ball. I picked mine up at a sporting goods store for about $20.

Tuesday: 8-minute Upper Body Workout

Notes: I started off with my teeny 3 lb hand weights last week but I’m going to try it with my 5-lb weights tomorrow.

Wednesday: 5-minute Core Workout with Ball

Notes: Despite the brevity of the routine, I could feel this one the next day!

Thursday: 10-minute Lower Body Workout

Notes: This is a floor workout, plenty of leg lifts and stuff like that.

Friday: 6-minute Upper Body Workout with Ball

Notes: Just in case you were getting lonely for your stability ball! I had to do one of the modified versions of at least one of the exercises, but that’s okay. I’ve got to start somewhere, right?

Saturday: 15-minute Abs Workout

Notes: This is the longest of the workouts, but it still goes by pretty quickly. It’s a floor workout, so it’s more comfortable if you have some kind of exercise or yoga mat you can lie on.

So that’s my strength routine for the month of January! I also do at least 5 days of cardio per week, 30 minutes at a stretch. Generally I just hop on an elliptical machine because it’s lower impact on my legs, but I plan to work up to jogging for 30 minutes on the treadmill eventually.

[Via http://tinyglow.com]

Getting the Spark Back

I was on Sparkpeople before the holidays and lost 6 pounds. But…then the end of the semester, making Christmas gifts, and the holidays happened.

Now, that I am back. I am restarting it. However, this time I have the book and I am going with that instead. It emphasizes the idea of mini-goals, baby steps, and starting slow- which I think is invaluable. I do well with goals!

To start, you do what they call a “Fast Break”- you select 3 goals for a week. One nutritional, one fitness, and one motivational. And its okay to start small.

My nutritional goal: Drink 8 glasses of water every day.

My fitness goal: Calculate my average number of steps per day (so I can improve it next week).

My motivational goal: Post 3 times on my blog related to these goals, and the start of my program.

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

First Real Run of 2010

It was inevitable. The weather finally popped up enough that I could run. There are a lot of people that run in the colder weather, and  I hope to be one of them sometimes. However keeping warm is a problem for me so I am careful about running when it is colder than -10C. When I figure out the clothes thing, I will run more. Now I have the shoes, one less excuse. The elliptical used to be my cardio of choice but since I started running outdoors the elliptical pales in comparison.

My new shoes stayed in their box yesterday and will again today. My hubby pointed out that if I don’t like them I can’t take them back if I wear them outside. So tomorrow WE, thats me and my hubby, will go to the indoor track in the next town and give the new shoes a workout. It is exciting that he will finally run with me!

Anyway, back to the weather and my run. I trotted around the lake a couple of time and did not check my distance. Going around the lake is not near as far as I think it is so I shorted myself a couple of miles. I was intending to go 4 or 5 but only went 3. I made good time and was happy about my run anyway. Today I will attempt the other lake trail as well and push for a 6 mile run. My legs are a wee bit sore today but nothing serious. It is possible they will be more sore tomorrow. No pain, no gain!

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

Ten in 10 Challenge: Week 1 Wrap Up

This has been a pretty interesting first week. On Wednesday I went to see a Solution/EBT (Emotional Brain Training) coach who is going to help me through this process. When I presented my plan to her, she told me flat out ‘ Where are your limits? You won’t loose weight doing this. You really need a more specific plan of action with some limits built in.” She also told me that it is not unusual to train and do a marathon (particularly if you’re doing most of it walking) and not loose any weight unless you also limit your food. Apparently it’s because your appetite increases so dramatically with all of the mileage. I can attest to that. Crap! This is not what I wanted to hear.

She recommended the Mayo Clinic Diet. I bought the book and am going to commit to it for at least two weeks. I’ll post more about that plan later.

Sure enough, even though I did pretty well on most of my goals, I didn’t loose a single pound (or even half a pound this week). But I do feel good about making a plan and sticking to it. I also feel good about revising it since it’s not helping me meet my goals.

So here are the details of week one …

QUOTE OF THE WEEK:

“All your life you are told the things you cannot do. All your life they will say you’re not good enough or strong enough or talented enough; they will say you’re the wrong height or the wrong weight or the wrong type to play this or be this or acheive this. THEY WILL TELL YOU NO, a thousand times no, until all the no’s become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES.” ~ Unknown, Nike Ad

Saturday, January 9

Daily Habits:

• YES * Do not bring sugar into the house
• NOT QUITE * Eat 5 fruits and veggies (4)
• YES * Drink 48 oz (6 glasses) of water (7)
• YES * Quit eating 2 hours before bedtime
• YES * Write down what I eat

Food Log:

Breakfast

• 2 slices Great Harvest Dakota bread with butter and apricot preserves
  
  

Lunch

• Chiliquilas at Mijita, refried beans

Snack

• 2 tangerines
• Bunch of fruit, veggie (and a few chocolate) samples

Dinner

• Ribeye steak, rapini w/ pine nuts & sundried tomatoes, oven roasted potatoes
• Blackberries w/ mascarpone

Fitness:

5 mile run from the Ferry Building to North Beach to Fisherman’s Wharf back to the Ferry Building down to the Bay Bridge and back to the Ferry Building.

My average pacing was as follows:

Warm up/ Cool down splits – 17:45

Walking splits – 16:20

Running splits – 14:17

Average pace was 16:42 (my goal was 16:45)

• YES * Stretch

Friday, January 8

Daily Habits:

• YES * Do not bring sugar into the house
• YES * Eat 5 fruits and veggies (6)
• YES * Drink 48 oz (6 glasses) of water (8)
• YES * Quit eating 2 hours before bedtime
• YES * Write down what I eat

Food Log:

Breakfast

• 2 slices Great Harvest Dakota bread with butter and berry preserves
• 2 tangerines

Lunch

• Big salad w/ leftover sweet potatoes, golden beets, avocado, cherry tomatoes, roast chicken

Snack

• 2 tangerines

Dinner

• French bread with salami and a couple of olives
• Linguine con vongole

Fitness:

20 minutes elliptical

30 minutes weight circuit

• YES * Stretch

Thursday, January 7

Daily Habits:

• YES * Do not bring sugar into the house
• YES * Eat 5 fruits and veggies (5)
• YES * Drink 48 oz (6 glasses) of water (6)
• YES * Quit eating 2 hours before bedtime
• YES * Write down what I eat

Food Log:

Breakfast

• 2 slices whole grain toast, 1 w/ butter & apricot preserves, 1 w/ almond butter & apricot preserves
• 2 cappuccinos

Lunch

• Bento box – salmon teriyaki, rice, 1/2 california roll, tempura veggies, miso soup, salad

Dinner

• Roast chicken, sweet potato salad, beets, greens w/ tempeh
• Blackberries w/ sugar & mascarpone

Fitness:

RW treadmill: 45 min 2/2 Avg pace 17:07 Calories 274.5

30 crunches on stability ball

• YES * Stretch

Wednesday, January 6

Daily Habits:

• YES * Do not bring sugar into the house (still have a few sweets left in the house which is now GONE!)
• YES * Eat 5 fruits and veggies (5)
• YES * Drink 48 oz (6 glasses) of water (5)
• YES * Quit eating 2 hours before bedtime
• YES * Write down what I eat

Food Log:

Breakfast

• Flax and Raspberry cereal with 2% milk

Lunch

• Half big italian sandwich (leftover from yesterday)
• Cherry tomato & fresh mozzarella salad
• Trilogy kombucha

Snack

• sample of cheese
• 1 See’s chocolate sample

Dinner

• 1/2 chicken pot pie
• spinach mandarin orange salad
• Brussels sprouts with sundried tomatoes & capers

Dessert

• Rest of the ginger ice cream

Fitness:

Rest day

• Stretch
• 
  
  

Tuesday, January 5

Daily Habits:

• YES * Do not bring sugar into the house (still have a few sweets left in the house which I’ll finish over the next few days)
• YES * Eat 5 fruits and veggies (5)
• YES * Drink 48 oz (6 glasses) of water (5)
• YES * Quit eating 2 hours before bedtime
• YES* Write down what I eat

Food Log:

Breakfast

• 2 cappuccinos (w/ 2% milk and stevia)
• whole wheat english muffin w/ almond butter and apricot preserves
• 2 tangerines

Lunch

• Pomegranate kombucha
• Half italian sandwich (it was huge)

Snack

• 1 tangerine

Dinner

• Barilla spaghetti with marinara sauce and parmesan

Dessert

• Small key lime bar
• Blackberries

Fitness:

15 minutes elliptical

30 minutes weight circuits

• YES * Stretch

Monday, January 4

Daily Habits:

• YES * Do not bring sugar into the house
• YES * Eat 5 fruits and veggies (6)
• YES * Drink 48 oz (6 glasses) of water (6)
• YES * Quit eating 2 hours before bedtime
• YES * Write down what I eat

Food Log:

Breakfast

• 2 cappuccinos (w/ 2% milk and stevia)
• whole wheat english muffin w/ almond butter and apricot preserves
• 2 tangerines

Lunch

• Last of the leftover chili
• Corn muffin with a little bit of butter
• Trilogy Kombucha

Snack

• 2 tangerines

Dinner

• Mini clam pizza
• Artichoke panzanella salad
• Couple of rainforest crackers w/ brie

Fitness:

RW treadmill: 43 min 3/1 Avg pace 17:11 Calories 254.4

• YES * Stretch

Sunday, January 3

Daily Habits:

• YES – Do not bring sugar into the house (still have a few sweets left in the house which I’ll finish over the next few days)
• PARTIAL – Eat 5 fruits and veggies (4)
• YES – Drink 48 oz (6 glasses) of water (7)
• YES – Quit eating 2 hours before bedtime
• YES – Write down what I eat

Food Log:

Breakfast

• 2 cappuccinos (w/ 2% milk and stevia)
• whole wheat english muffin (1 side lightly buttered w/ a tiny bit of raspberry jam)
• 1 whole egg plus 1/4 c egg whites scrambled in Smart Balance spread (used up the last of this, won’t be using it any more as it conflicts with the basic principle of eating whole real foods) and sprinkled with truffle salt
• 2 tangerines

Lunch

• Leftover chili (meat & veggie chili mixed together)
• Corn muffin w/ a smidge of butter
• Green kombucha

Snack

• 2 tangerines

Dinner

• Tempura veggie roll (didn’t like this one at all, next time I’m back to my favorite Yummy Yam roll)
• 2 hamachi nigiri
• 1 maguro nigiri
• Couple of bites of Deb’s chicken teriyaki
• Soy, wasabi and pickled ginger on the side

Dessert

• Small key lime bar

Fitness:

Today is a much needed REST DAY after my 9 mile run yesterday.

Did not stretch today like I had planned. Kind of forgot about it.

[Via http://myluscioustemple.com]

My New Fitness Regime, When I Get Started

I have to be honest, I’m really very disappointed in myself, last year around the 30th June I entered myself in a fun run and began jogging in preparation for it, I enjoyed the jogging and was feeling positive results, progress was slow but there was definite progress, I was actually enjoying it so much I swore to keep it up after the fun run and started my “Run Fat Boy Run” category here on my blog to record my running training regime.

I managed to do this for a while and was feeling good as well as being quite proud of myself but then succumbed to a toe injury. This was followed by a couple of illness’s which kept me from running for a little while but then when I was fit again and should have got back to running, apathy and my natural laziness took over. I struggled to get back in the correct mind set and just never got started again, my last run was all the way back on the 7th September 2009, around 4 months ago.

Well I am determined to begin jogging again, I really want to as well as the fact that I really need to start getting some exercise, I decided to start running early in 2010, but so far this re-start has been held up by the weather conditions. We had some snow and since then its been very, very cold resulting in the roads and pavements around where I live being covered in ice, its pretty treacherous underfoot around here and too dangerous to make my comeback just yet. As soon as things become safe I will be going back out running again though, that’s a promise.

In the meantime I have decided that I want to do some other form of exercise alongside my jogging, I’m not really a gym kind of person though so have been thinking what I could do. Well I own a Nintendo Wii and was thinking about Wii Fit, this is very expensive though, due no doubt to the fact you need the Wii Board with it.

But having had a little look online I have discovered something called “My Fitness Coach” for the Wii, this is software only and from the reports I’ve read is actually better than Wii Fit and a whole lot cheaper as you don’t need any extra equipment. I have ordered a copy of this from Amazon today and expect it sometime mid next week. I’m looking forward to trying this out, it might even be before I manage to get out running if the weather reports prove right, and when I’ve tried it a few times and evaluated it I’ll post a report here on my blog.

Actually I have been fit most of my life, at various points during my life I have trained in boxing, then karate, I also did a lot of weight training during these times. Then I started running, a lot, I used to run 4 to 6 times a week, including some pretty longish distances, I also did a number of road races, for fun and fitness. I did some kind of physical activity or another my whole adult life up to the point when my marriage ended and I started drinking heavily and had various problems.

But in the last 13 years or so I have done nothing (other than my little foray into jogging last year), I’m 53 years old, tubby and very out of condition, I live a sedentary lifestyle both at home and at work and tend to eat a lot of crappy unhealthy foods. Now I don’t do New Year resolutions, so this isn’t one, but I intend to get seriously healthier and fitter in 2010. So, hopefully, very soon I will re-start my jogging and add some extra fitness training to it as well, the “Run Fat Buy Run” category is becoming a record of my overall fitness training regime, inclusive of my running.

I also intend to begin to eat somewhat better, I’m not going to change my eating habits completely, well not right away, for a start I do actually enjoy some of these convenience foods, but I need to eat them less often and try to eat healthier for the most part. I will slowly add healthier things to my fridge / freezer and food cupboard, but hey, I eat for pleasure as well so I’m not gonna go daft and eat like a fitness freak, I don’t even want to be a fitness freak, I’m still going to eat the stuff I enjoy, just not as much.

So by the end of this year I may be, hopefully will be, a fitter, healthier and slimmer version of myself, well that’s the plan.

 

Technorati Tags: health,fitness,training,regime,my fitness coach,jogging,running,diet,healthy eating,sedentary,lifestyle,food

[Via http://kevinwheeler.co.uk]

Mind Body and Soul

So because of the craziness of moving, the holidays and adjusting to a new gym etc I have been off the yoga bandwagon for roughly 3 months and honestly, I didn’t think it was making a difference, until my lower back started killing me at night while trying to sleep!

As many of you may or may not know, there are many opinions on whether or not to do yoga, especially in the fitness a.k.a weight lifting industry. Many top trainers say heavy weights, HIIT cardio and that’s it….everything else is a waste. Others say sure do yoga but it doesn’t count as a workout. It would be an active recovery day.

If you would have asked me a few months ago I would have said I love yoga for the mental benefits but I don’t think it affects my body. WRONG!!  Not only are my muscles tighter than ever (causing all the lower back pain) but during my practice today I was weaker and not near as limber as I used to be.  I do however, agree that yoga does not replace cardio and weight lifting, but is a great addition.

So my personal verdict: Yoga has many benefits and should be included in a workout plan.  You can start slow, one day a week and work up to 2-3 times to get the full benefits.  There are many great yoga DVD’s  such as Rodney Yee’s or check your Oxygen cable channel for Inhale…….or just google yoga and find millions of options.

Namaste!

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

Keeping Busy

Well, I still haven’t finished those mitts or Ross’ socks. All that knitting for the last several months was horrible… way too much sitting and not enough of my usual activity. I’ve been focusing more on not sitting around. I am keeping the knitting to just before bed… when Ross is reading.

I spent most of yesterday cleaning cupboards and closets. The closets had gotten a bit out of hand because I wasn’t spending much time folding and hanging laundry… I was just putting the baskets of clean clothes in the closet. I folded and hung six baskets of laundry yesterday, while washing and drying all the curtains, sheets and pet blankets. I also reorganized and wiped out all of the kitchen cupboards and bathroom cabinets. Even my desk got an overhaul. I’ll leave Ross’ desk for him to deal with!

I’m also getting back to my old workout schedule. I was knitting while on the elliptical and Wii, but with the knitting set aside I can get a much more intense workout. Today will probably be the usual two hours of elliptical (one done already) and half hour on Wii Fit. I also plan to play DDR for half an hour or so.

I’ve quit drinking soda… again. I’m on day three and the headaches are gone already. It’s normally the headaches that make me break down and drink soda again, so I am very hopeful I can finally do it this time.

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

SETTING GOALS FOR SUCCESS!

SETTING GOALS FOR SUCCESS!

When starting out on any new lifestyle change or weight loss program, the first thing that you need to do is set realistic goals and formulate a plan. Once you have these two things in place you can start to move forward with a realistic approach to where you want to be, and how long you can expect it to take to get there in a healthy, uninjured state.

 WHAT ARE REALISTIC GOALS?

The biggest mistake I usually find is people setting themselves up to fail by having un-realistic expectations of what is genetically possible for them to achieve.

The simple facts are that we get bombarded with images and stories of people achieving incredible weight loss goals week after week with shows like “The biggest loser” and in weekly women’s gossip magazines.

  There are now Athletes performing what would be once considered super human feats (some of it with a little chemical enhancement) and we hear about how the latest piece of exercise equipment or cosmetic surgery craze from the States, has just morphed Mrs. Jones from an overweight, self conscious house wife to a sleek, toned goddess overnight, and all without doing any more than buying this “Incredible new fitness or weight loss product!!!”

 IS THAT ALL IT TAKES?

Without considering or even probably ever really knowing all of the facts as to how these transformations and achievements may have occurred.  We start to set our self goals that unfortunately may just not be possible (or incredibly unhealthy), and not for any other reason than it’s genetically not in your make up.

 If your Dads not six foot tall and your Mums not six foot tall, good chance is, you’re not going to grow to be six foot tall!

 WHAT’S REALISTIC WITH WEIGHT LOSS?

Healthy weight loss for most people is around an average of half a kilo to a kilo a week. This may be more in the early stages of a lifestyle change depending on metabolism and the other courses of action you take, but if your program is properly balanced then you can expect this to be the average over time.

 TO WANT MORE IS HUMAN!

To expect more could be placing un-realistic pressure on yourself or unhealthy demands on your body and this inevitably leads to setting unrealistic goals and setting yourself up for failure.

 GET THE RIGHT ADVICE FOR YOUR BODY!

If you want the best chance of achieving your goals, get professional advice from your GP, a nutritionist or a qualified exercise professional like a personal trainer to help you set goals that are realistic and achievable for your body type, age and health status.

 BEST CHANCE OF SUCCESS.

Choose a weight loss or fitness goal that is achievable and just GET STARTED, everything else can be re assessed along the way!

This article was written by Peter Meredith. Co owner of Tweed Coast Personal Trainers

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

DHEA revisited

In a previous post, the writer made mention of a disappointing reality. That was the apparent disappearance of DHEA articles on the internet along with a very disturbing disappearance of the Oasis Corporation and its head former Olympic coachStephan Chernisky. These people from Broomfield, Co were in the forefront prior to 9/11 as the champions of longevity, de-aging as they called it.

The major trouble is that current articles, of which there are very few, all point to a lack research over the long term. In other words, they imply that DHEA may be dangerous if taken over a long period of time. To them, this suggests over more than one year. But, this is not all. The very long term negative effects could remain dormant for an unspecified period, emerging much later in twenty years perhaps, or so the warnings go.

Chernisky and his company Oasis promoted DHEA as a fountain of youth supplement fostering lean muscle growth, fat loss, undisturbed sleep, skin tone, mental clarity and agility. Those are all characteristic of more youthful persons, those in the 25-30 category.They never said that any of these effects would be seen overnight. Rather they would take time, possibly three to six months.

Because no one could tell an immediate difference, it was perhaps all too tempting to say that any positive effects whatsoever were due only to suggestion or wishful thinking–the placebo effect. It was always true that the videos of Chernisky and the Oasis network were of people whom most of us would never think to be the actual(driver’slicense a) ages that they were.

The writeer and his wife have been taking 100mg of DHEA daily since long before 9/11. While neither are distributors for the now presumed dufunk Oasis Corp, they did stay on a daily dosage of its key product. And, at 61 and 70 both do look much younger than most people generally expect. Neither have gray hair; both are at a normal weights of 105 and 145; both have idea blood pressures;and both athletically outperform those who are much younger.

Further, the writer went through an extensive set of clinical tests approximately one year ago. He was found to be in top condition by medical standards.

If the writer’s youthfulness at 61 can be trusted, it may be at least in part the result of DHEA. The same could be tru for his wife. She is 70, and is generally guessed to be in her mid-40’s. Perhaps these qualitites are only be due to relentless good diet, vitamin supplementation, green tea and daily workouts as both are into this type of lifestyle. But something has gone decidedly right. What exactly is very difficult if not impossible to determine. Possibly it is due to the DHEA in conjunction with good diet, supplementation and exercise.

All that seems relatively certain is that a trial of DHEA dosing over a consistent period of time since 2001 has been performed on two people with no bad effects. And, quite possibly it has been responsible for the positive effects which the Oasis people promised.

[Via http://4everfitness.wordpress.com]

Is Your Fat Burning Exercise Routine Keeping You Fat And Unhealthy?

By Rob Poulos, Fat Loss & Fitness Expert & Creator of ‘Fat Burning Furnace’

The majority of exercisers today still rely on long duration moderate paced aerobic exercise as their primary routine to burn fat fast.  But recent studies have shown that this is a big, I mean big mistake.  In fact, you could say that the whole aerobics explosion of a few decades past was one of the biggest mistakes in the health and fitness industry.  Why?

There are several reasons, but I’ll focus on the two main issues here.  When you exercise at a moderate pace for extended periods of time (as in the typically recommended percent of your target heart rate), your body is burning fat during the exercise.  While this may sound good, it’s actually bad news.

This sends a signal to your body to keep a certain amount of stored fat available for your next workout.  You’re essentially telling it that it needs fat available to burn, ‘because you’ll be doing this exercise again.  So while we may be burning some calories during this exercise, after the exercise is over, our body begins storing up some fat for the next workout.  Obviously not what we’re looking for in terms of maximum ability to burn fat fast.

The other big concern with moderately paced aerobic exercise performed several times per week is that it trains your body (heart, lungs, muscles, etc.) to become efficient.  Again, this may sound good, but what is actually happening is bad for long term health.  You are working only within your existing aerobic limits, without improving your aerobic capacity.

This is important because your aerobic capacity is what determines how your body responds in times of physical, emotional, and mental stress.  If you reduce your capacity for work, as you do in this type of exercise, you’re reducing your long term health, no to mention a poor chance of burning fat.

The good news is, you can reverse these effects by instead focusing your workouts on high intensity resistance training, with workouts that last 15-20 minutes on average, and can only be performed 2-3 times per week.

These workouts will burn carbohydrates instead of fat during the workout, and will cause your body to use its fat stores to replenish the burned carbs over the next 24 hours, after the workout is done!  This type of work will also increase your reserve capacity and thus your ability to handle all types of stress, leading to lasting health and fitness…and 24/7 fat burning.  Nice!

But the exercise must be performed correctly to be effective, and that means using sufficient intensity, and keeping your rest periods between exercises and sets down to 60 seconds or less.

The students of my Fat Burning Furnace method know this, and are reaping the benefits.  When you think about how little time you have to spend compared to the typically recommended methods to get these fat burning and health creating results, it’s almost magical.

Claim your free copy of Rob Poulos’s “7 Secrets Of Permanent Fat Loss & Fitness” at his website:FatBurningFurnace.com

Rob Poulos is a celebrated fitness author, fat loss expert, and the founder and CEO of Zero to Hero Fitness.  Rob created the world’s most efficient method for fast and permanent fat loss with his “Fat Burning Furnace” system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.

If you’re thinking about using the Fat Burning Furnace system yourself, but still have a few questions, make sure you visit the Frequently Asked Questions page.

Also, it may help to read about the success stories of others like you to see how people in similar situations have changed their bodies and their lives with the techniques in FBF.

But you may become anxious to get started on your new body right now, so you can also click the button below to get started right now.  Remember, you have a full 60 days to decide if it’s right for you.  If not, just email me and we’ll issue you a full refund and I’ll thank you for trying it out…it’s that simple!

Posted by James Dean at ItHurts.com

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

Back to the grinder

Been all over the place in 2009. Did a variety of different projects, met so many new people and learnt a lot more about the acting industry. However, I’ve been neglecting my own personal training for quite a bit, mainly due to that fact that I’ve been nursing an injury. Well it’s 2010 a brand new year and its time i slowly get my groove back.Things to do:

1) Gonna get my injury checked up properly

2) Get back into some serious training ( will document the results and process)

3) Focus and work with the new game plan i devised for myself

4) Enjoy the year fully!!

With all said and done, it’s time to get to work as I start tomorrow! Laters!

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

Chest and Arms, Continued Routine

Today was one of those days where I pushed myself hard at the gym, but felt like I could have pushed myself harder (especially with my chest exercises). Nothing except the rope triceps pushdown felt like technical failure on the 24th rep, even with the bump in weight.

Chest with arms superset:

Bench Press: 155, 155, 165 (8 reps each. Performed much more confidently with a spotter)

Decline DB Press: 60s, 60s, 60s (8 reps)

Low Cable One-Arm Flye: 20, 20, 20 (8 reps)

Isolateral Low Cable Curls: 25, 27.5, 27.5 (8 reps)

Bench Dip: 45, 55, 55 (8 reps)

Overhead Seated Pulley Curl: 55, 55, 55 (8 reps)

Rope Triceps Pushdown: 50, 50, 50 (8 reps, technical failure on final rep. Pronating hands at bottom of movement to emphasize the lateral head)

DB Hammer Curls: 25, 25, 30 (8 reps, feels like a fresh workout after stressing the biceps brachii twice in succession)

DB Overhead Extension: 15, 15, 17.5 (8 reps, slight left shoulder twinge if I move too fast. Thankful for the warning)

DB Flyes: 25, 25, 30 (8 reps, final chest exercise to stretch everything out)

Again, very satisfied with the order and volume of this routine. One change in the triceps workout, but I’ll do that now and then to keep things fresh.

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

One Activity That Can Change Your Life

Can you figure out from the clues below the one activity that can change your life?

1.         All you need to start is a pair of athletic shoes.

2.         This activity will help you sleep better.

3.         You can choose to go solo, grab a partner or join a group while doing                 this activity.

4.         It requires no training or classes.

5.         It can lower your cholesterol, lower your blood pressure, lower/maintain your weight,                    and lower your risk for cancers.

6.         This activity can bring you closer to nature.

7.         This activity will improve your emotional well-being.

8.         You can include your family, your friends and/or your dog during this                   activity.

9.         It can improve the health of your heart.

10.       It can be done almost anywhere and at any time of day.

11.       It can help prevent the onset of osteoporosis and Type 2 diabetes.

12.       It can improve your flexibility and balance.

13.       It should be done in at least 10 minute increments – 30 minutes/day.

14.       This activity can be done for a lifetime.

Did you guess walking?

It’s hard to believe that something we’ve all been doing since about the age of 2 can be the solution to many of the physical and mental health risks that we often face in a modern society.

Our bodies are built to walk and by simply increasing the amount of time that you walk each day, you can change your life by improving your physical and mental health.

Is Walking Right for Me?

Maybe it has been a while since you’ve been active or maybe you are thinking of joining a health club.  You may be wondering if you have the time to walk or if walking will really help you reach your goals.  You might be questioning if walking is really the right fitness routine for you?   If so, scroll down to answer the next 14 questions.

1.         Do I want a fitness routine that can be started for the cost of a pair of shoes?

2.         Can I commit to a physical activity, do it in at least 10 minute increments and work towards 30 minutes a day?

3.         Do I want to exercise with my family, my friends or my dog?

4.         Do I want an exercise routine that can bring me closer to nature?

5.         Do I want an exercise routine that lets me choose to go solo, grab a partner or exercise in a group?

6.         Do I want a fitness activity that requires no training or classes and that can be done almost anywhere and at any time of day?

7.         Do I want to improve my flexibility and balance?

8.         Do I want a fitness routine that can lower my cholesterol, lower my blood pressure, lower my risk for cancers and lower or maintain my     weight?

9.         Do I want a fitness routine that can improve the health of my heart, prevent osteoporosis, and prevent Type 2 diabetes?

10.       Do I want an exercise program that will help my emotional well-being, help me problem-solve and help me manage life’s daily stresses?

11.       Do I want to start a daily fitness activity that I can do for a lifetime?

12.       Do I want to sleep better?

Did you answer ‘yes’ to any of the questions above?  If so, I encourage you to locate your sneakers and some weather appropriate clothing and take a walk today!  If you’re a new walker, take a 10 minute walk at a pace that’s a little faster than normal*.  If you are already walking regularly, add 10 minutes to your normal walk time or try to walk faster during some or most of your walk.  When you’re done, give yourself a big pat on the back – you are changing your life for the better by walking.

*The American Heart Association recommends that doctors “screen all patients with a history  of cardiovascular disease or who are at high risk of a heart attack or stroke before they start a vigorous exercise program.  People who are obese, have diabetes or other serious medical problems, or who have been sedentary for a long time should talk to their doctor before starting any exercise program.”

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

Eye of the Waffle: Introduction

It’s been a while since I’ve posted a blog. I wish I could explain why, but it’s been for a good reason. But now that January is here I decided to get back into it. The main thing I’ll be doing for the next six months is a segment, weekly update, called “Eye of the Waffle”… It is the week by week update of my quest to get into shape. In this case I will be trying to run a half marathon at the end of the summer. I know! I’ve got a lot of work to do! I’m calling this segment Eye of the Waffle because I don’t think I’ll ever have the eye of the tiger. Sorry guys, I’m not Rocky Balboa. I like food a lot more than he does.

To aid me in this adventure I’ve recently purchased a Kodak Zi8 HD video recorder… So most of up blog updates will have videos attached. They should be pretty entertaining.

My trainer? Well my trainer is my brother Andrew who owns Source Fitness Training in Lebanon, TN. That’s right! My brother, blood and all, is actually a personal trainer. You would never think so by looking at me but while I more so resemble a statue made out of chocolate pudding, he resembles a statue made out of granite. Damned older siblings are always the perfect ones!

So stay tuned to this blog and feel free to comment! I’ll be training for the first time on Monday or Tuesday,  and will try to post a blog later in the week!

Much Love,

Timothy Kurek

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