I have had an AMAZING 2009. But I am ready for 2010!
Let’s talk numbers.
Arms: 12.5 inches
Bust ( w/ double bra): 37 inches
Abs ( around belly button): 37 inches
Butt: 40.5 inches
Biggest part of Thigh: 23 inches
Height: 5 feet 2 3/4 inches
Weight as of Dec 31st 2009: 156.5
BMI: 27.2 ( I put myself in as 5′ 3”)
Overweight = 25-29.9
140.5 puts me at a normal weight. Which is a loss of 16 lbs.
I know BMI is not the most accurate thing in the world- but it is a pretty decent indicator of where things need to be.
The facts.
I have not worked out for 10 months due to a lower spine fracture.
I have not been on an diet- I basically eat whatever I am in the mood for. Indian, American, junk. All.
The results.
Yes, I made these pictures as tiny as possible. Because who really wants to post unflattering pictures of themselves on the internet? But I don’t think my pictures are that bad.
I love the way I look!
( Sorry Mom& Dad! I don’t dress like this in public)
-This is necessary if you come from a conservative Muslim family
So what now?
I would like to be at a normal weight range for my body that I can maintain ( 140.5).
I don’t want to feel like I need to unbutton my pants at the end of each meal.
I want to remind myself that I don’t need to eat a lot to be full.
I don’t need to eat candy/ m&m’s when I am upset or stressed out with school.
I want to exercise for at least 60 mins a day at minimum.
I don’t want to feel like an unfit group fitness instructor.
I want to keep track of all my meals and workouts daily on my blog to make sure I am keeping up with my plan.
I want to feel and be fit and toned.
I want to stay injury free and healthy!
Lastly- I want to be a runner!
Oct 16th 2010 here I come!
I don’t have a particular goal I would be happy doing the 5k or 1/2 marathon but 9 months is a long time from now so I have no idea where I will be at that point.
I don’t even know if I will be able to run post-injury. They did mention something about walkers. I will do that.
I have joined Elliptical Challenge 2010 on the lovely Kelly’s blog!
I am off to get ready for a lovely New Year’s eve with the family.
Your occupation can play a major role in the causes of hemorrhoid, if you have to lift heavy objects or are having to sit for long periods of time, you are essentially applying continued pressure on your rectal passage. If you combine these habits with delaying going to the toilet when needed then you are almost doubling the pressure on your soft tissue lining.
For most women the real cause of hemorrhoids is due to the enlarging of the uterus during pregnancy. The increased blood flow during this period adds to the increased inflammation of the soft colon. Constipation during this period places more pressure on the surface of the colon causing the veins to become varicose.
Piles illness can affect any age and any gender, the severity of bleeding piles can be reliant on the factors discussed so far, however to help reduce the size of the piles and eventually cure the problem you can use some of the following tips.The real causes of piles are dependent by ones daily lifestyle including the excessive intake of spices in ones diet, continued constipation, and straining when emptying bowels. If your diet is also low in fibre or your daily water intake is below average, you are further adding to the cause of hemorrhoids because your stools will be harder making it difficult to pass during bowel movements.f you take action and implement these tips, you are on your way to curing your piles for good and getting that freedom of knowing you wont have to worry about this illness again.
I’ve been working out at the gym for the last 8 years and the one thing I’ve learned about keeping your fittest is consistency. Going to the gym 4-5 days a week without taking long breaks has been one of the main reasons that i keep fit. Now there’s so many other factors that will help you improve whatever it is your goal is. Diet, supplements, routine changes. But in the end if you dont make it to the gym every week the results wont show. Its like that old saying it takes 2 months to start a habit and only 2 days to break it. View my other articles at MyFitnessFreak.com
I mentioned my body fat measurement in my last post.
Originally I was using the electric impedance scales in the gym but the, oft reported, problem with these is the inconsistency. The results change from day to day on a scale that can’t correlate with actual fat loss or fat gain. I wasn’t originally measuring day to day (thats too frequent) but after seeing significant and difficult to understand large week to week changes I moved to day to day to help me confirm that the results were too inaccurate to be useful. They were.
Since then I’ve given the Accumeasure calipers a go which I first came across at Answer Fitness.
I’ve been using them for about 3 weeks now and so far, most importantly, they give me consistent measurements – a steady measurement for the first 2 weeks of use and a slight increase over the Christmas break which correlates with my slight weight gain over that week.
Using their measurement charts I think they’re telling me I have less body fat than I actually have, looking at comparative pictures I’d estimate I’m at 17% rather than 15% body fat, but to me consistency combined with the mirror test is sufficient for my needs.
I’m coupling this with photos for the next couple of months and hopefully this will help me see the results of my efforts. I’m toying with the idea of posting the images to this blog – but I’m not sure you’re ready to see the Wookie.
Merry Christmas to everyone!! I hope you had a wonderful time with family and friends like I did. My Christmas vacation is usually spent in sunny Florida with my wife’s family. They are English, love to cook and I usually pack on the pounds. This year I really did some new things. Instead of lying around, I was active and worked out in the mornings. I took resistance bands and a jump rope with me which was very light and convenient. I found the 30-45 minute workout was easy to complete and made me feel so much better. I also worked on my goals a little and just relaxed.
The next step after identifying and creating the goals is to create the activities required to achieve the goals and then in my opinion automate these tasks as much as possible. I will walk you through the process I am creating on the Goal “To be 195 lbs with 120/80 BP.” I started with a complete Mind Dump. I gathered anything remotely fitness related I had in my house already and started to write down what kind of exercise this would create. This list will be different for everyone and if you elect to go to a gym it will be a massive list. I have chosen to do the workouts at home with what I have access to so I do not waste the drive time to the gym which for me would be about 45 minutes. I also want to fit the 30-45 minutes into my schedule and when it Is time to workout, there is no wait time like a busy locker room or some guy using the bench press for an hour. I also feel like whatever my work schedule is I can always fit in 30 minutes even if it is at night. So this is the list I started with:
Cross fit, Cross fit Football, Strength Bands, Dumbbells, Bow Flex, Treadmill, Jump Rope, Mountain Bike, Basketball, Punching Video Game, Jump Rope, Men’s Health Exercises, Pushups, Pull Up Bar, Dips, Medicine Ball, Sprints, 200 meter Run outside my house, Pool, Hanging Abs, Abs Workouts, Core Strength Ball, Blood Pressure Machine, Videos, DVR aerobics, Stretching, Line Drills, Ply metrics, Juggling, Bartending Flair Routines.
This week will be spent getting everything ready to Set and Forget. Basically I want it automated and ready to use. Here is what I am going to do this week to get ready for the 90 days:
Create Note cards with exercises on them so I can grab them easily.
Create a Email Folder, Favorite Folder for Workout Ideas. Ask Social network Friends for Ideas on Creative Workouts.
Create a Google Alert for Workout Ideas.
Move all workout equipment in to one place in my bonus room.
Have IPod and Pandora on Blackberry ready to go with Music
Schedule workout Time in Outlook to tell me daily when to workout.
Take Pictures of my before self
For me the key to this will be to simply mix it up, burn calories, and have fun. I think it is so easy to dread your workouts when you do the same thing over and over or you have to make the trek to the gym and by the time you get there your motivation is gone. Baby Steps is also important to me because I know that if I just start something, I will continually make it better. To me the baby step just makes me start sweating and then I will incorporate other things on the note cards going in. If I knew I had to do 15 sets of jump rope I doubt I would do it. When I blend it with other movements like weightlifting or abs, it is not quite as structured and I complete it. On a different note, I have also started to incorporate this into my other goals. I leave open an hour for the activity for the goal but purposely only list one simple activity to do.
Technology can also be helpful. By using technology I can continually push new ideas to myself, and what you concentrate on is what you become. So if Google Alerts is out there consistently looking for new and creative ways for me to sweat I will stay in the fitness mindset and keep achieving more and more. I plan to use this Set and Forget Automation on every goal I work toward in the 90 days.
The Holidays are a joyous time to celebrate and spend time with family and friends. But they have also been found to increase the risk for heart problems. Heart related deaths and heart failure hospitalizations rise sharply around the winter holidays.
Several triggers for this increased risk have been reported in recent studies:
• Our normal routine is disrupted – we may be traveling, eating and drinking differently, under more stress and exercising less
• Cold weather can also be a trigger (especially when shoveling snow)
• Depression may be more prevalent – you may be missing a loved one more around the holiday season
For years I have been teaching people about the “5 E’s” these are five things that start with the letter E that can increase your risk for heart problems.
• EATING – heart attacks can be triggered by eating meals with a high fat content or eating heavy meals. Enjoy the holiday meals but remember moderation is key.
• EXERTION – heart attacks can be triggered by too much exertion (again think about shoveling snow). Bundle up and take frequent rest breaks. Also if you are starting a new exercise routine – slowly increase your activity, don’t overdo it.
• ELIMINATION – heart attacks can be triggered during straining to have a bowel movement. Remember to eat your fiber and drink plenty of water to avoid constipation.
• EXTREME EMOTIONS – heart attacks can be triggered by extreme emotions such as depression and anger. The holidays can be a stressful time, make sure you are taking time for yourself and your mental well-being.
• EXTREME TEMPERATURE CHANGES – heart attacks can be triggered by temperature changes, such as going out of your warm house out into the cold weather. Remember to bundle up and cover your mouth and nose with a scarf, breathing in the cold air suddenly can put stress on your heart.
So Enjoy the Holiday Season but remember to take care of your health – your heart will thank you for it! Thinking about Healthy New Year’s Resolutions check out our books “Take Charge: A Woman’s Guide to a Healthier Heart” and “Take Charge: A Man’s Roadmap to a Healthy Heart” available at www.heart-strong.com
I, for one, can’t believe it’s already here! For some reason, it doesn’t feel like it to me. One reason might be because I’m about to go get ready and head into work for a half day – gotta make that dough! Another – I didn’t have time to do any Christmas baking this year, which is unheard of for me! However, I do plan on whipping up some delicious homemade eggnog when I get home today
Streeeettttccchhhh
The following stretches are my go-to moves whenever I do any form of cardio and/or lower body strength training. It only takes about 5-10 minutes, and stretches just about every muscle/ligament/tendon from the booty down. These 5-10 minutes can really save your legs and body! Why, you say? Well, I’m glad you asked!
Stretching after you work out or warm up (never stretch cold muscles) has a multitude of benefits! Here are just a few:
Better performance; flexibility in a joint asks less energy to be able to move through the exercise
Increased blood supply and nutrients to the joints, and possibly better circulation
Decreased risk of injury
Improved muscle balance and postural and kinesthetic awareness
Decreased risk of lower back discomfort
And here are the eight stretches I do (per side) every. single. time. after a cardio or legs session:
Start out with an inner thigh stretch (you can start it on either side of your body) by leaning your torso to one side with that knee bent, stick your booty out as to make sure your knee stays behind your toes, and hold for 9 counts.
Side note: In addition to stretching after a warm up and especially after finishing exercise, you should also hold a stretch for at least six seconds. It takes 6-10 seconds to elicit the stretch response from the neuromuscular system.
Next, pivot your body to the side of your bent knee into the frontal plane, and lean your torso forward to get a nice calf stretch (gastrocnemius,) like so:
To stretch your deep calf muscle (soleus,) simply bend your knee slightly, and keep stretching your calf:
From here, straighten your torso to be perpendicular to the floor, and sink down a few inches to get a great stretch in the hip flexors:
It’s easy to stretch the quadriceps muscles from this position by dropping your knee to almost a 90ยบ angle:
Next, slide the stretching leg in, and bend slightly, resting your hands on that thigh, to support yourself while you stretch the hamstrings of the opposite leg:
And simply point your toe to the ground to get a good anterior calf stretch:
A lot of people tend to forget this stretch, but it’s very important, especially if you run!
Finish up by bringing the ankle of that leg on the the knee of the opposite leg, and sit down a few inches to get a nice gluts and hip stretch:
Then repeat for the opposite side of the body, and you’re lower body is ready to go!
Actually…I just though of one important stretch that you should do if you’re a runner – the runner’s stance stretch! I typically add this in between the quad stretch and the hamstring stretch, and it looks like this:
[source]
Hopefully a few of you got something out of this post – let me know whatcha think!
This post will be linked into the RAN Fitness tab at the top of the bloggy starting today! I’m also going to start recording my workouts in that section, so ya’ll can see (and I can keep record of!) my workouts on a day-to-day basis!
Is your lower body stretch routine similar to this? What type of stretching do you do post warm-up or post-cool down?
In order to play basketball you must be in top shape. From power to speed, you must spend some time in the weight room to improve your game. Working is something all basketball players must consider because talent is nothing if your not in shape. Nutrition is very important for a healthy workout. You must learn about what you should eat. You can either eat 3 big meals or 6 small meals a day. Eat, eat, and eat!
Here is a simple workout that I used during the basketball season and in the off season.
Making time to workout is not an easy task, so therefore every workout should be one that you can benefit from. The number of sets and weights each week is key. You must increase weight over the weeks. You want an incline not a plateau. Here is an example of a four week plan that should be repeated with heavier weights after the four week period:
Week 1: 6-8 reps with 4 sets. -Muscle Mass-
Week 2: 12-15 reps with 3-4 sets. -Muscle Definition-
Week 3: 1-3 reps with 5 sets. -Power-
Week 4: 8-10 reps
Make sure you don’t over work yourselves because you can hurt your body but you can also see no improvement. Workout 6 days a week with one day rest. Also do every exercise with correct form.
Day 1 (Monday):
Hey guys, just started this blog today and I’m wondering where to begin… I guess I’ll start by discussing what I will, and won’t talk about in these following posts.
Will: I will discuss (from my very limited experience) things such as workout routines, how to get started, whether you should go to a gym or not and what to do when you travel.
Won’t: I will not talk about dieting. I do believe we need to eat healthy, but to me “diet” is a naughty word. The main reason I won’t talk about healthy eating habits (although a very good thing) is because I don’t know that much about it… because I’m not very good at eating healthily (yeah I know, I’m not setting a very good example).
P.S. I hope whoever reads my blogs will enjoy them or at least learn something from them. I hope I can stick to this (my goal will be to post something new at least once a week). I am completely open to suggestions and constructive criticism, I would be very thankful for any help or ideas.
Well, the Holidays are almost upon us and if you are anything like me…you are thinking about some of those delicious holiday treats and holiday gatherings with family and friends. Almost every event that you attend over the next several weeks will tempt your will power!!
With all of the holiday hustle and bustle, exercise is often one of the first things to be cut from your busy routine. But remember even walking as little as 10 minutes a day can have a beneficial effect on your blood sugar, blood pressure, waist-line and cholesterol numbers. How about taking a little walk before company arrives or before you leave for that holiday gathering? Even 10-15 minutes out enjoying the holiday decorations will rejuvenate you and burn some calories.
Physical activity is not only good for you physically, but it is also good for stress relief. Here are some holiday/ winter time activities to consider:
Heart Healthy Activity Tips:
1) Participate in outings that involve physical activity like skiing, sleigh riding, ice skating and walking.
2) At the shopping malls park in the furthest spot from the store to increase your walking.
3) Go window shopping and enjoy the holiday decorations. Take your pedometer with you and count your steps. Aim for 10,000 steps per day!
4) Dance at holiday parties.
5) Schedule exercise/physical activity into your daily routine. Exercise increases your energy level!
6) Take the dog for a walk and enjoy the holiday decorations in the neighborhood.
7) Go Christmas caroling (again walking is one of the best exercises).
8) Cut down your own Christmas tree.
9) Take the stairs whenever possible instead of elevators and escalators.
Don’t get frustrated if you cheat on your diet or miss some of your exercising this holiday season, remember tomorrow is another day and New Years is just around the corner. Consider setting a healthy but “realistic” New Years resolution. Happy Holidays!
Visit www.heart-strong.com for more health and wellness tips. Looking for a healthy stocking stuffer or small gift for a co-worker, friend or relative check out our two heart healthy books “Take Charge: A Woman’s Guide to a Healthier Heart” and “Take Charge: A Man’s Roadmap to a Healthy Heart” available at www.heart-strong.com or www.amazon.com
Okay gents, after an overextended hiatus, I am back on the workout (and blogging) horse again! In the past several months, I let life get in the way. I made excuses. I stopped eating right. I did some exercising, but I wasn’t pushing myself – I was just going through the motions. The gym I belonged to was getting too expensive for my budget so I let my membership run out. Needless to say, all my hard work began to reverse itself. Before I knew it, I was getting rapidly out of shape again and had put on about 15 pounds.
It took me a bit to get motivated. The excuses kept coming – “I can’t afford to join a gym.” “I’ll pay but I won’t end up going.” “I’m too tired when I get home from work.” “The gym is always so crowded when I get there.” I was constantly sabotaging myself over and over again.
So, what happened? One day I woke up, looked in the mirror, got a bit disgusted and made a commitment to do something about it. I was not happy with what I saw, and knew that I was the only one that could do anything about it.
Coincidentally, my buddy’s fiancรฉe had gotten him a 3 month membership to a different local gym so I went and checked it out. It wasn’t overcrowded during after work prime time (5-7pm), fairly clean, had everything I needed, and I’d get a discount for joining with a friend. So I decided to go for it and sign up for a year membership.
That was 5 weeks and 12 pounds ago, and I haven’t looked back! So how did I do it? I did it by slowly creating new, healthy, permanent lifestyle habits. I’m going to revisit everything I did to get where I am and what I plan on doing to keep going. Maybe I’ll even help you to find your motivation, too.
Well it has been awhile since I updated my blogging friends on how goes my journey on being a faboulous frugal and fit 45 year old mom who is ready to bust a move.
Well I have been exersicing some but not getting to the gym near enough.
I have been drinking lots of water which is good for this mom who was and is a Diet Coke addict.
Two weeks today I will be 45! Yes, I am a Christmas babe.
Now as I wrote here about a month ago I signed up for an event called Bust a Move. It is a huge fundraiser here in Nova Scotia that will help this community get a much needed first rate Breast health center.
Each woman who signs up has to raise $1,000…yes I said $1,ooo
The $1ooo is for a great cause and I think most of know at least one person effected by breast cancer. For me this is rather personal as I bust a move in memory of my grand mother who fought this dreaded illness. My grandmother died a few years ago now as the cancer spread throughout her body. So I am bringing her strength and courage along with me.
Now if you would like help me reach my $1,000 goal (maybe as a birthday prez for me) you can:
1.donate on my personal page or
2. Purchase a Food for Boobs Cookbook here. At $20 plus shipping this cookbook makes a great gift and you get to help Nova Scotia get that first rate Breast Health Center. The book was put together with recipes from a number of the #halifaxchicks on Twitter.
3. I am part of the #halifaxchicks team and well one of the fundraisers we are doing is a raffle. You make a $10 donation and your name goes in the draw for a bunch of great local treats. IF you are in Halifax this is the deal of the month! You can get a ticket here.
Walaupun pembalap Formula 1 kerjanya hanya duduk di dalam kokpit selama kurun waktu kurang lebih 2 jam tetapi 20 orang pembalap tersebut ternyata termasuk dalam kelompok atlet-atlet terbugar di bumi ini. Walaupun mereka tidak bergerak seperti berlari, lompat, ataupun berenang tapi seorang pembalap Formula 1 sangat dituntut sekali untuk mencapai kekuatan fisik yang sangat prima bahkan lebih dan stamina yang mumpuni untuk bisa bertahan di dalam sebuah mobil dengan kecepatan hingga 350 km/jam.
Saat sekarang untuk mengendarai sebuah mobil Formula 1 moderen seorang pembalap bukan hanya dituntut keahlian alias skillnya saja tapi berbanding lurus dengan kebugaran fisik sang pembalap tersebut karena tanpa kebugaran maksimal tersebut sangat mustahil seorang pembalap F1 mampu bertahan didalam “ruang kerja” sempitnya yang hanya seluas 52 cm X 85 cm dalam kecepatan yang tinggi dan konstan.
Heikki Kovalainen
Lewis Hamilton
Apalagi pada saat pengereman yang sangat keras dan melibas di tikungan cepat dengan system aerodinamis seperti saat sekarang adalah saat-saat dimana pembalap F1 akan mengalami gaya yang paling berat yaitu sebesar 5G. Peristiwa ini sangat berpengaruh kepada seluruh tubuh terlebih-lebih pada bagian leher dan dada.
G-Force adalah sebuah istilah yang jamak dipakai untuk menjelaskan tentang dampak gaya gravitasi bumi yang menimpa seorang pembalap Formula 1, utamanya ketika menempuh tikungan. Konsep G-Force adalah ketika seorang pembalap melintas di tikungan, maka kepalanya akan terlontar keluar dari bentuk busur tikungan itu. Ini disebabkan oleh gaya sentrifugal yang bekerja berkebalikan dengan arah tikungan.
Namun demikian, G-Force juga bekerja pada saat pembalap melintasi trek lurus dengan kecepatan tinggi. Tubuh pembalap akan tertekan ke belakang sebagai akibat dari gaya gravitasi. Umumnya, seorang pembalap F1 mampu menerima gaya G-Force hingga maksimal 4-5 G.
Untuk manusia normal, tekanan (g-force) sebesar itu hampir jadi tidak pernah dialami atau kalaupun pernah mungkin pada saat menaiki roller coster. Tapi sebagai catatan pada saat manusia menaiki roller coster manusia tersebut hanya sebagai passenger (penumpang) dan hanya berlangsung sekian menit saja. Tapi sebagai pembalap F1 tekanan G tersebut harus diterima selama kurang lebih 2 jam dan hebatnya mereka yang mengendarainya.
Catatan penting lainnya adalah pembalap F1 memiliki detak jantung yang lebih cepat dibandingkan atlit-atlit lainnya dengan rata-rata mencapai 170 bpm (beats per minute) hingga puncaknya bisa mencapai 190 bpm. Coba bayangkan dengan manusia normal seperti kita yang hanya berdetak sebanyak 60 bpm?
Fitness
Untuk itu, biasanya pembalap F1 melakukan latihan-latihan kebugaran (fitness) yang sangat serius dan sering setiap harinya dimana konsekuensinya mereka harus siap kapanpun juga untuk selalu berada di “ruang kerja” nya tersebut.
“Memang sangat berbeda dengan olah ragawan lainnya karena kita dilatih untuk tetap konsentrasi selama kurang lebih 2 jam dalam kondisi detak jantung kita sebesar 170 bpm,” terang pembalap Toyota Panasonic Racing Team Timo Glock. “Benar-benar beda sekali. Makanya kita harus selalu tampil bugar sebagai seorang pembalap F1,” tambah Timo.
Tuntutan kebugaran seperti itu hanya akan tercapai apabila dilakukan pelatihan khusus yang terencana. Seperti diungkapkan dokter khusus tim Toyota Riccardo Ceccarelli, “Detak jantung yang sangat tinggi tersebut hanya akan diperoleh melalui latihan aerobic yang ketat. Mereka melakukan jogging, cycling, dan semua latihan yang melibatkan area aerobic. Latihan lanjutannya adalah konsentrasi pada leher. Mereka harus fokus pada bagian leher karena setiap tikungan leher akan menerima beban sebesar 20-25 kg dan tentunya kekuatan pada bagian atas tubuh.”
Tapi ini bukan hanya pada kebugaran fisiknya saja yang penting dalam balap Formula 1. Untuk selamat mengendarai mobil F1 dalam kecepatan 350 km/j juga membutuhkan konsentrasi yang sangat tinggi serta mental yang kuat pula.
“Kemampun otak tersebut layaknya seperi otot yaitu dapat dilatih.” Menurut Dr Ceccarelli, dia menawarkan program pelatihan kepada pembalap Jarno Trulli dan Timo Glock kesempatan untuk tetap berada dalam kondisi prima dengan program komputerisasi. Dia telah mengembangkan program simulasi yang dapat melakukan tes dan pengembangan, waktu reaksi, multi tasking dan kepekaan terhadap lingkungan sekitar.
”Kami sudah menggunakan latihan persiapan mental dengan beberapa simulasi tersebut selama beberapa tahun belakangan. Saya dapat melakukannya dirumah atau pada saat race weekend dengan menggunakan komputer. Ini merupakan bagaimana kita menjaga konsentrasi selama balapan dimana sangat sulit karena mobil F1 itu sangat cepat sekali,” menurut Jarno Trulli.
Penelitian banyak menunjukan perbedaan bagaimana pembalap F1 memiliki respon terhadap kondisi ini. Seperti contoh, waktu pembalap bereaksi menekan tombol pada saat start dimulai sebenarnya sama saja dengan waktu reaksi manusia normal tapi sang pembalap untuk melakukan hal tersebut ternyata hanya menggunakan energi yang lebih sedikit dari otaknya.
”Perbedaanya adalah pembalap sangat efisien sekali dalam me-manage kemampuan tersebut sehingga otaknya bekerja dalam kondisi yang sangat ekonomis dibandingkan manusia normal,“ jelas Dr Ceccarelli. ”Berarti pembalap dapat ’bekerja’ lebih lama di dalam kokpit dibandingkan manusia normal dan itu adalah hal penting yang harus kita perhatikan dalam sebuah program pelatihan kebugaran.”
Lebih dasyat lagi pada saat system traction contol dan engine brake dihapuskan tahun ini, setiap pembalap sekarang menghadapi kondisi yang sangat ekstrim pada tubuhnya dimana harus tetap konsentrasi menjaga mobil yang berkekuatan 800 hp.
Dr Ceccarelli menjelaskan, ”Dari seri-seri awal tahun ini dibandingkan tahun lalu, kami melihat detak jantung pembalap bertambah 5 hingga 10 bpm dan saat sekarang pembalap lebih banyak berkeringat artinya pembalap sekarang lebih banyak terlibat dalam situasi berkendara. Dan kami melihatnya ini bukan pada masalah fisik saja dan sisi mentalnya juga yang banyak mengkonsumsi energi.”
Jadi, pertarungan bukan hanya di lintasan saja tapi pertarungan menjadi pembalap yang paling fit tentunya memiliki peranan yang tidak kalah penting juga. Mungkin nantinya bisa dimasukan poin kompetisi buat pembalap yang paling bugar setiap musim dengan cara mengukur poin-poin pentingnya.
A few posts back I talked about the Crossfit Cindy Workout. Well tonight I gave it a try! Here’s what I did for my cycle:
10 push-ups
10 pull ups (using resistance bands)
10 body weight squats
Make it through each once and this counts as a full cycle. Past that I kept things simple and just repeated the cycle for 20 minutes. If numbers of cycles, beating your own time, etc., motivates you then by all means, check out Formosa’s post. Otherwise I can say that doing this continuous for 20 minutes does get your heart rate up. I was able to maintain 10 pull-ups and 10 squats for 20 minutes — the squats got dicey near the end but I did it. The push-ups, however, fell apart at about the eight minute mark and I had to go to my knees.
This one is simple enough that I found myself asking: Why didn’t I think of that? I think I’ll try to add this to my weekly rotation. I’ve found that the older I get the harder it is to motivate myself to exercise. One way I do get motivated is to not do the same thing more than once-per-week.
Author: Michael Arnone
Source: articlemarketer.com
You are what you eat. Fat is bad. Fatty foods make you fat.
We are constantly, incredible key chain
, inundated with messages like the ones above. But the simple truth of the matter is this: Fats are an essential part of a nutritious, well balanced diet. I will say it again: Fats are an essential part of a nutritious, well balanced diet. First, we should distinguish between dietary fats and body fat. Dietary fats, as the name implies, simply refer to the fats in the food we eat.
The fat we take in does not automatically become body fat. Before we go any further, keep in mind that we do need some body fat. Stored fat helps maintain body temperature and protects vital organs from injury. For most of us, it is the excess the body fat that we worry about when we look in the mirror. This is the result of consuming more calories than you burn.
Calories are energy.
You need them to fuel your body. But when you consume too many, incredible key chain
, calories (in any form) your body has an ingenious, incredible, incredible key chain
, key chain
, way of storing those extra calories (energy) for when you may need them later – fat. Body fat is essentially your body’s strategic energy reserve. That is all fat is: a source of concentrated energy,, incredible key chain
, nothing more.
Back to dietary fat.
One more time: Fats are an essential part of a nutritious, well balanced diet. Dietary fat aids in the absorption and transport of the fat-soluble vitamins (A, D, E and K) and other fat-soluble nutrients. Plus, fat improves the mouth feel of food and makes it taste better. (No surprise there.) Finally, fat provides a sense of satiety (or fullness) that helps us moderate how much, incredible key chain
, food we eat at one time. Your body needs two essential fatty acids. (Essential meaning the body cannot produce it on its own.)
The omega 3 fat alpha-linolenic, incredible key chain
, acid, and the omega 6 fat linoleic acid.
Both are necessary and some would say critical for a wide variety of important physiological processes. So why all the bad press for fat? If dietary fat does not automatically make you fat, can I stop worrying about my fat intake? Not quite. As noted, Fat at is an incredibly efficient energy source.
Remember, energy = calories.
And one gram (g) of fat supplies nine calories, incredible key chain
, . Carbohydrates and protein provide just 4 calories per gram (g). Hence, more dietary fat equals more calories. This may be how, incredible key chain
, dietary fat got its bad name. But it is important to distinguish between different kinds of fat. Important, and sometimes confusing. There are essentially four kinds of fat. Some healthy, some not so much. First, the bad fats.
TRANS FATS
(also known as hydrogenated fats) the baddest of the bunch, Trans Fats are associated with an increased risk for heart disease. While very small amounts of trans fats occur naturally in some meat and dairy products, the majority of trans fat we consume (about 80%) is produced through an industrial chemical process called hydrogenation. (Sounds appetizing, no?)
Simply put, hydrogenation adds hydrogen to various places in the fatty acid chain. Technically, the hydrogenation process is incomplete – but the molecular structure of the fatty acids is transformed from the fats natural configuration, incredible key chain
, to an unnatural trans-configuration.
These trans fats, incredible key chain
, appeal to food manufacturers because once fat has undergone this partial hydrogenation, it becomes a solid, spreadable fat with an increased shelf life. Thus these pernicious trans fats show up in a wide variety of everyday processed foods, everything from the obvious suspects such as margarine, shortening, and potato chips, to less obvious culprits like baked goods – breads,, incredible, incredible key chain
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, muffins, cookies, chips, even non-dairy creamers and candy.
Always check ingredient labels for any hydrogenated or partially hydrogenated oils. Fortunately manufactures are now including trans fat information on nutrition labels, but stay vigilante. And stay away from Trans Fats. Your heart will thank you.
Still not convinced?
In addition to increased risk for heart disease, high cholesterol and high triglycerides, continuing studies are linking trans fats to breast cancer, diabetes, birth defects, THE OTHER FATS – The remaining three fats occur naturally. While all are better than trans fats, not all fats are created equal: two have beneficial effects, but one can, incredible key chain
, be harmful.
With names that do not exactly trip off the tongue – Saturated Fats, Monounsaturated Fats, and Polyunsaturated Fats – hard to tell which ones are better for you. Here is what you need to know: The Saturated Fats: That stick of butter on the picnic table, incredible key chain
, next to the corn on the cob? Chock full of saturated fats. Saturated fats are typically solid at room temperature. Others sources of saturated fat include coconut and palm oil, red meat, poultry, and lard.
Though less harmful than trans fats, these fats are the worst of the remaining three: Indeed, high dietary intake of saturated fat is associated with elevated cholesterol levels and an increased risk for heart disease. In addition, saturated fat can cause an inflammatory response that impairs the ability of the arteries to deliver blood to tissues and organs throughout the body. Consume this fat sparingly. The, incredible key chain
, Monounsaturated Fats: Better for you than the saturated fats.
Monounsaturated, incredible key chain
, fats are typically liquid at room temperature, but solidify when refrigerated. Sources of monounsaturated fat include olive oil, canola oil, peanut oil, and avocados. Historically, monounsaturated fats, especially olive oil, were the most prevalent fats in the diets of people living in the Mediterranean and may be partly responsible for the low rates of many degenerative diseases such as cancer,, incredible key chain
, diabetes, and heart disease seen in this region.
Extra virgin olive oil is delicious and good for you. But do not overdo it. Try measuring out a tablespoon, mixing in some rosemary and crushed garlic, and using it to dip your favorite bread. The Polyunsaturated Fats: Polyunsaturated fats are liquid at room temperature and remain in liquid form when refrigerated or frozen. The two essential fatty acids – linoleic acid and alpha-linolenic acid, are polyunsaturated fatty acids.
They are both key to good health, but their intake needs to be carefully balanced. Unfortunately in the U.S., intake of polyunsaturated fats is highly unbalanced. While many people consume excess polyunsaturated fat, (it is common in processed and fast food) they do not get enough of the two essential building blocks linoleic and linolenic acid. Worse, even those who do consume enough of the omega, incredible key chain
, 6 building block (linoleic acid) do not, incredible key chain
, consume nearly enough of the omega 3 building block (linolenic, incredible key chain
, acid).
The good news:
with a little care, you can easily increase your omega 3 intake. Best food sources of omega 3s include flax seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, walnuts and wild-caught, incredible key chain
, fatty fish such as salmon. High dietary intake of omega 3 fats is associated with a decreased risk for heart disease, and may be beneficial in the, incredible key chain
, treatment of a variety of health conditions including the autoimmune diseases (for example, lupus and rheumatoid arthritis) due to omega 3’s anti inflammatory properties.
The bottom line?
When you go low-fat, be especially careful to maintain adequate intake of the omega 3 fatty acids. And go ahead, enjoy the salmon, roast some pumpkin seeds (but watch the added salt!) Your body will thank you. Fats are an essential part of a nutritious, well balanced diet. Just make sure you are getting the right ones.
Michael Arnone is the Tiger Fitness Ambassador for Tiger Fitness Los Angeles, the premier personal training company, fitness boot camp and fat loss experts in Los Angeles and Santa Monica. http://tigerfitnessla.com/
Fitness Anywhere, Inc, a growing sports and fitness company and creators of the TRX and TRX Suspension Training headquartered in San Francisco, is seeking a Senior Producer to produce, shoot and edit videos. This job will include managing all aspects of productions, from sizzle pieces, to viral pieces, to full-length DVDs, commercials, trailers and features on athletes. Our production team is a full service production company that produces product videos as well as marketing pieces. The production team works for Product Development as well as for the Marketing Team and accepts contract work for outside projects. This job will require a lot of hands on work, including shooting and editing things yourself. We are building our production team drastically over the course of the next 6 months and your talents must include managing editors, sound editors and all aspects of production on your own and under the supervision of the Executive Producers.
We are a four-year old, 60-person shop with an exciting array of products and marketing collateral. Fitness Anywhere is looking for a technically astute but creative individual to help us create video content. Videos will vary from 30-second web spots to new product promotions, product videos and training stories with professional athletes. We are looking for a jack-of-all-trades who will be one of our staples and most reliable, talented employees. We have consistent video editing and production needs with continuous project work in the Bay Area. This is a salaried position.
Responsibilities
• Coordinate and manage video shoots including location scouting, location prep, camera operation, lighting and audio set-up
• Edit, publish & deliver video content in it’s final state to web or final DVD product in coordination with the video department as requested by the client.
• Ability to edit, add motion graphics, hire & supervise different crew members during pre-, production, & post-production. Color correct and embellish content.
• Shape creative for series/episodes, work closely & collaborate with on-camera talent and multiple executive producers, shoot additional camera when necessary, be able to travel to remote locations with on-camera talent as needed
• Report to Executive Producers
Requirements
• Extensive shooting background with HD cameras such as the HVX200 and RED camera (or the desire to learn with the RED and new camera technology)
• Knowledge of lighting techniques for photo shoots and video shoots.
• Extensive editing background with Final Cut Pro
• High-end working knowledge of Motion or After Effects, DVD Studio Pro, Photoshop
• Strong project management skills and ability to juggle multiple projects with very rigorous deadlines
• Team-oriented, can-do attitude
• Long-term interest in building our side of the business.
• Must be willing to travel on short notice and work weekends.
• Ability to work on short deadlines
• Extreme organization and attention to detail.
• At least 2 years of Senior Producer background or equivalent work experience
HOW TO APPLY: Please send your resume to dcroan@fitnessanywhere.com with a link to your online reel or submit your reel on DVD to
Desmond Croan
Fitness Anywhere
1660 Pacific Ave
San Francisco, CA 94109.
This morning I ran 12.33 Kilometers and set myself a new Personal Distance Record I am so happy!!
I was really really nervous about this run because I didn’t know how I was going to do, or if I’d be able to finish, but I must say, I kicked this run’s BUTT!
I had a nice, slow time of 1 hour 24 minutes and 17 seconds. With more practice and training I plan to whittle that down to around 1 hour 10 minutes. I wasn’t aiming for a killer time today, I just wanted to maintain a steady pace and see what my body wanted and needed to do and I would speed up or slow down from there.
It was actually a fabulous run to be honest, I don’t know why, but the last three runs I’ve done have been sooo good! I just really enjoy them and I’m always grateful for every single step I get to take. Today was glorious, and regarding respiratory conditions, I could’ve kept going for another 5 or 6k’s, but the only thing stopping me was my sore, stiff legs. Towards the end they felt like they were fighting their way through quicksand.
Not to mention the pretty nasty knee pain I started to get
I ran out of water around the ninth Kilometer which sucked. It meant that for three kilometers I had to suffer thirst and watch my performance suffer. Next time I’ll be more careful to fill my pack with a lot more water for long, hot runs like today’s.
I feel like I can conquer ANYTHING in running now! It’s awesome to think that I was just 2.77k’s off having run 15 Kilometers. 15 Kilometers have always seemed waaay scary and an unreachable goal. Two months ago, had you asked me if I thought I could run that, I would’ve laughed in your face, but NOW, I can’t wait to accomplish that goal!!! It’s so exciting!
I probably could’ve run 15K’s today if it weren’t for my sore quads.
I feel so good knowing that I made it No problems, AT all. It couldn’t have been a better run. I now look forward to all the long runs I have in the future!
12k’s makes 5k’s seem like a walk in the park hahaha.
Friday night “Happy Hour” workout. Only three in attendance today, likely because of the cold. Inertia wasn’t much of a problem tonight, for which I’m grateful. Many Muay Thai elements at several stations around the dojang. Vigorous cardio, inventive use of weights for upper body strength training. Discovered a new world of pain involving resistance bands and squats.
Left psoas major muscle sore from previous workout, still stubbornly sore after. Left foot roundhouse kicks were lackluster due to poor rotation. Will need to stretch/massage that some more over the next few days. Turns out that’s a difficult muscle to stretch and is easier done in a ballistic fashion, not static.
As expected, I’m hitting the bags with sufficient power – not much to complain about re: explosive strength. However, my stamina and flexibility are nowhere close to where I want them to be. Will continue to work on those.
Could have probably pushed myself harder in this workout, but could and should are different animals. Maybe I’m putting just enough into it. Left the dojang pleasantly exerted, and thoroughly energized for work throughout the night.
Wednesday: 12/2/09 and we have 11 people show up. Big number again! Pam came back along with another newbie Melissa and the return of Cheryl. Maybe not the best time to start or return to JONESERCISE because tonight we are doing a bunch of burpees. Burpees…well they aren’t fun and never will be. We all hate them but they work!
Easy warm up of a 100 yard jog, 25 yards of long lunges and 25 yards of short lunges.
Next: 11 exercises, maximum amount of reps in 30 seconds. 2 cycles. The kicker is having to do 5 burpees between each exercise. Sure 5 burpees doesn’t sound like much. And 5 burpees just by themselves isn’t but hey they certainly do add up.
BB Curls – 5 Burpees
Pull ups – 5 Burpees
Tricep gold tband – 5 Burpees
DB incline press – 5 Burpees
Ab pullins on Slide Board – 5 Burpees
Plate Raises – 5 Burpees
Cross touch Push up – 5 Burpees
“T”: Supine Foot to Hand – 5 Burpees
Bag Pull Throughs – 5 Burpees
Windshield Wipers – 5 Burpees
Side steps on riser – 5 Burpees
Next: Shoulder Burns: 20 movements. 30 seconds each. Maximum reps.
Military Press
Small circles forward
Small circles backward
Pinches up
Pinches down
Shoulder Abduction
Wrist curls up
Wrist curls down
Wrist curls sideways
External/Internal rotation
Bent elbows front
Bent elbows overhead
Straight arm front palms down Swinging sideways
Straight arm front palms up Swinging sideways
Straight arm front palms down up and down
Straight arm front palms up – up and down
Push aways
Shoulder “Ys”
Shoulder “Ts”
Clap overhead
Immediately followed by 20 regular pushups…then 20 pushups with a pause on the bottom.
3 of us used “light weights”…2.5lb to 4 lb dumbbells…really fired up the shoulders!
Core stuff!
50 Crunches
50 Leg Raises
25 Side Plank Raises with a pause
50 Seated Lemon Squeezers
50 Seated Flutter kicks
50 Seated Hip ADD/ABD
50 Seated Leg Raises
Table 1 minute hold
Plank 1 minute hold
3 Leg Table 30 second hold each side
1 Leg Plank 30 second hold each side
The shoulder burn part of the video is sped up…funny little app.
Oct 16th 2010 here I come!
These earrings are so cool, so unique! *swoon*- Etsy.
Well it has been awhile since I updated my blogging friends on how goes my journey on being a faboulous frugal and fit 45 year old mom who is ready to bust a move.
