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It is hard to believe that only seven weeks ago I started on my journey to train for a 5k run. At that time, I had never run before, nor had I ever had a desire to run. When I first hit the pavement, it was really difficult to run and I had doubts as to whether or not I would be able to train and run the 5k on May 1st. I can confidently say that determination and persistence pays off, as I ran 3 miles in 35 minutes and under a couple of times now! My goal is achievable and I have gained a lot of self-confidence.
Accomplishments include running 3 miles in 34 minutes, beating my previous time by one minute!
Areas to improve upon . . . Running longer and building even more endurance. I hope to continue to improve my speed and time over the next several weeks.
Mind: Test your mental ability and flexibility by solving the following: 5=# of D in a Z C (see answer below).
Body: Yoga – 30 minutes.
Spirit: Get inspired by “Life is Like a Cup of Coffee”.
Answer: 5 Number of Digits in a Zip Code.
“Ignite a Passion . . . Live a Dream”
xxSperanza
Dianne Woodruff
Dianne Woodruff will take your teaching and your body to a new fitness level this April. Whether you are a Pilates teacher, fitness trainer or just a client, experience unique workshops to fine tune your body’s and your client’s connection to wellness and fitness. Lesley Powell
Dianne L. Woodruff, CMA, PhD, has been teaching for 35 years and has been in private practice for 20 working with people who have movement difficulties and unresolved myofascial pain. Her newest video, 3-D WORKOUT™, vol II, an integrated approach to fitness, was released in 2006. A Certified Movement Analyst with a doctorate in Somatic Education, she developed the anatomy curriculum for Stott Pilates in Toronto. She writes and lectures widely.www.body-in-motion.com.
Introduction to 3-D WorkoutWith Dianne Woodruff
Date: Sunday 11 April 2010
Time: 2-5 p.m. $120
3-D Workout is a low-impact, low-tech fitness program you can do anywhere. This workshop introduces you to the basics as shown on the DVD and then some. We use our bodies in three-dimensions at all times so your exercise should go beyond the conventional biceps curl and other single plane exercises. The 3-D Workout program, developed by Dianne Woodruff, CMA, PhD, is inspired by the Laban/Bartenieff framework. Available in classes and as instructor training, this workshop is open to all. DVDs will be available for sale at a discount.
Sacroiliac treatment protocolWith Dianne Woodruff
Date: Sunday 11 April 2010
Time: 9:30-12:30 $120
This workshop offers a step-by-step method of assessment and treatment for sacroiliac pain. It includes the anatomical framework and function, observation of whole-body and defined body parts in motion, various tests for sacroiliac dysfunction and methods for treating the problem. The workshop, aimed at “the dead seven inches” is an application of Bartenieff Fundamentals in a therapeutic framework. Open to personal trainers, pilates/yoga instructors and health practitioners. Taught by Dianne Woodruff.
Glute strength for true balanceWith Dianne Woodruff
Date: Saturday 10 April 2010
Time: 1-4 p.m. $120
We have only two legs and must stand on one of them to take a step. No one would argue the importance of good balance and prevention of falls. Balance boards and other devices are fine but the anatomical and functional issues behind bipedal stability deserve more attention. This seminar for pilates instructors, personal trainers and health-care practitioners addresses essential movement patterns for bipedal stability and a healthy back in a pedestrian culture. Such patterns were identified and researched by Dr. Vladimir Janda as early as 1964. Over the last 20 years Dr. Woodruff has developed an approach to assessment, correction and preventive exercise that you will learn in this seminar.
To register
http://www.flickr.com/photos/suavehouse113/ / CC BY 2.0
The digestive system chemically converts food for absorption by body tissues. In the stomach, food is mixed with gastric juices and broken down. Nutrients extracted from digested food are absorbed directly into the bloodstream from the small intestine. There they are carried to bodily tissues for energy and maintenance.Water and water-soluble substances pass in the blood to the kidneys. The kidneys return most of the water and salts to the body and excrete other salts and waste products.
Assimilaid nourishes and balances the organs that support digestion with herbs that help the body process food quickly and efficiently.*
For more information on Assimilaid or one of 400 other Sunrider products, please contact me.
Football (or soccer), kickboxing and rugby. I’m a huge fan of them all. Being from Ireland, I support Leinster and Ireland (duh) in rugby. In football I adore Manchester United and of course the Republic of Ireland. I’m a relatively new kickboxer but I have always enjoyed watching K1 kickboxing or similar Thai kickboxing sports. I’m pretty fit and due to what I believe to be a healthy lifestyle and gene pool luck of the draw, I’ve got a body I’m very happy with.
However, every single one of us knows someone who complains about their body. Yet genuinely lead a life devoid of any fitness routine and junk food. You really don’t need both of these things to be overweight or even obese. You need only have one of them. No fitness routine, or no physical activity means your not burning off your calories, so your body stores them, in the form of fat. Having some physical activity but eating loads of junk food can also be enough for some people.
Well here’s the thing. You can complain to me as much as you like about your weight as long as you actually are doing something about it. Notice I didn’t say “trying” there. If your going to whinge and moan about your arse or arms or thighs or whatever being too big then DO SOMETHING ABOUT IT. Otherwise you will just simply annoy your friends with constant complaining about something they don;t really feel comfortable talking about. How likely is it that if a woman says to a guy “My arms are too fat” that the guy will then reply, “yeah, you could do with trimming them down”? It’s not going to happen. Too often I’ve fallen into the trap of agreeing, saying, “I agree, you could do with some exercise”. It’s always been a fucking trap, a way of creating something more to complain about. To complain to your other friends about your weight, and the fact that I agreed that you are overweight, well Jesus fucking christ, you are overweight! If your going to go around telling people something that’s true, then they are going to eventually agree with you, where is the surprise!?
Anyway, rant over. As I’m sure you are aware, this is based on a recent real life situation, so that’s why it was a specifically female example.
Happy Thursday Evening Bloggies!
Thank you for all of your sweet comments today-I definitely felt hung over from the migraine and still sort of do.
But I did manage to get through the day and to take Pepsi-Bear on a walk after work 
She loves to sniff:
And she loves to prance
I am obviously a crazy dog loving gal when I write about how my dog likes to prance!
Any other dog lovers out there? I know Joanne from Apple Crumbles is!
Okay so I need some serious advice.
This Saturday is a 5K and a 10K.
Last year I was putting in a lot of miles and did both races on the same day but this year I need to choose which one to do.
They are both a mixture of trails and street running.
The longest run I have done so far has been the b-day run of 5.6 miles.
If you were me, would you do the 5K or would you do the 10K?Help!
And of course if you have not voted for me yet, will you?
I think I am gonna make “burgers and fries” tonight. Andrea from Can you Stay for Dinner inspired me.
What are you having?
By Marcia Zimmerman, CN, The Zimmerman File
Exciting new information on the disease preventing roles of vitamins D and K has been making headlines. How did it happen that these two vitamins, previously known only for bone strength and blood clotting, have suddenly become so newsworthy? Let’s take a closer look.
Vitamin D Hormone
Experts maintain that Vitamin D deficiencies are implicated in 60 to 70 percent of total mortality in high-income countries. Serious illnesses that are associated with vitamin D deficiency include cancer, heart disease, multiple sclerosis, diabetes, autism, asthma, and a host of other illnesses. A recent meta-analysis of 18 randomized controlled trials found that supplementing 300 to 2,000 IU (528 IU mean dose) vitamin D2 or D3 reduced total mortality by 7 percent. Vitamin D, in its active 25-hydroxy-vitamin D steroid-like hormone form, targets more than 200 human genes involved in tissue repair and maintenance.
One of the most important genes up-regulated by vitamin D is one that encodes for cathelicidin, a naturally occurring broad-spectrum antibiotic. John Cannell, M.D., a psychiatrist at Atascadero State hospital in California, who heads the nonprofit Vitamin D Council, maintains that doses of 2,000 IU of vitamin D taken daily for three days, might produce enough cathelicidin to cure common viral respiratory infections such as influenza and the common cold. Experts think that reduced exposure to sunshine during the winter months explains the seasonal ebb and flow of colds and influenza.
Vitamin D has long been recognized as critical for bone health, by regulating the uptake and utilization of calcium in bone. Now there is resurging interest in vitamin D and calcium homeostasis and osteoporosis prevention and treatment. Until recently its effect upon the cellular receptors in internal organs has not been fully appreciated. It is through these receptors that vitamin D prevents or treats various diseases. In addition to virus infections, these include cancer, and multiple sclerosis. Vitamin D has been shown to reduce diabetes type 2 and inflammation. Experts further suggest that supplementing the vitamin may help lower risk factors for heart disease and hypertension, and that there is widespread deficiency of this important nutrient.
A June 9, 2008 article in the Archives of Internal Medicine by Harvard’s Edward Giovannucci, M.D. and colleagues, revealed that low and moderate blood levels of vitamin D are associated with higher risk of heart attack in men. According to Dr. Giovannucci, “These results further support an important role for vitamin D in (heart attack) risk.”
Vitamin K Biological Response Modifier
Since the time of its discovery in 1935, vitamin K has been widely recognized for its role in blood clot formation. Obviously this is a life-saving event but excessive blood clotting can also be life threatening – leading to stroke and heart attack. While life saving, blood clots can also lead to heart attacks and stroke. To prevent stroke in at risk patients, anticoagulants such as coumadin (warfarin) are widely prescribed. And in the past, doctors have steered patients taking anticoagulants away from eating too many vitamin K rich dark green leafy vegetables. This deprived some patients of the many benefits of adequate vitamin K levels.
Today doctors urge patients to enjoy dark leafy greens but be consistent in the amount they eat. This helps establish the proper blood “thinness” which can be controlled by proper coumadin dose. Cardiologists may not even be concerned about these patients taking vitamin K in a multiple as long as they have frequent INR (International Normalized Ratios) tests. Even more surprising, is the discovery that supplementing with vitamin K (100 @ 500 mcg) daily may stabilize INR levels in patients who have had difficulty maintaining consistent test results.
It is very important for anyone taking coumadin to make sure their doctor approves of vitamin K supplements. Those taking coumadin should also be aware that it depletes other key nutrients such as magnesium, iron, zinc and perhaps Co-Q10. High dose vitamin E may enhance the effects of coumadin and several herbs are contraindicated for use with the medicine. You can find out more about this in the Zimmerman/Kroner book 7-Syndrome Healing , which is available through NOW Foods.
Recent research has identified two other equally important roles for vitamin K. It contributes substantially to bone building and maintenance, especially in osteoporosis and fracture. It is estimated that one in three women and one in twelve men aged over 55 years of age will suffer from osteoporosis in their lifetime. Calcium, vitamins D and K, particularly among older people, have been clearly identified in the scientific literature as preventive of osteoporosis and fracture.
Vitamin K has powerful anti-cancer effects in arresting aberrant cells and amping up apoptosis (cell death). These findings stem from the discovery that several vitamin K-dependent receptors exist in cells and these regulate cell survival, transformation and reproduction. Petri dish (in vitro) and animal (in vivo) studies have shown that menaquinone (vitamin K2) inhibits liver, colon, leukemia, lung, stomach, lymphocyte, nasopharynx, breast and oral cancers. Some investigators report that vitamin K enhances the effectiveness of chemotherapeutic drugs.
Today I’m out in the wilds of rural Missouri for work. You know what this means? When you leave your house in a rush, thinking “oh, I’ll stop for coffee on the way,” you should remember that there is no such thing as a Starbucks or Dunkin’ Donuts in rural Missouri. There is Quik Trip, which has coffee that tastes vaguely like fuel and is not worth the $1.29. And that’s it.
It was a long, coffee-less drive to get where I’m going. Generally, I’m not a coffee-needer to get going in the morning. I usually brew one cup in the Keurig, and rarely finish it. But with Daylight Savings, and sore running legs, and driving,…all morning I was dying for coffee, or at least something coffee-flavored which would give me the illusion of being caffeinated. Ugh.
I had to be somewhere for a few hours in the morning and then had to go somewhere else about an hour away for a few hours in the afternoon. I was absolutely determined to get something coffee-like. Sometimes, friends, we have to settle.
McDonald’s sugar-free vanilla iced coffee. Full of crappy chemicals, I’m sure, but goodlord did it taste good (and pick me up mentally for awhile.)
I also packed my lunch in my favorite Fit n’ Fresh lunch container so I wouldn’t have to stop. I had an Everything bagel thin sammich, strawberry Chobani, and granola, eaten in my car. I’m a classy lady.
I was done with my stuff by 3:00 and checked into my hotel by 3:30. I decided that I was going to check out the hotel gym. Hotel gyms kind of creep me out. Even though I stay in half decent places…they make me feel icky. I don’t know, I have weird mental blocks on some things. (See also Home Depot, condiments, and birds.) But, today, I packed workout clothes and shoes and was determined to at least give it a try.
I was impressed with the gym. It had three treadmills, two ellipticals, a recumbent bike, and free weights (complete with loud, grunting, Jersey-shore-type dude). And every machine had a TV ATTACHED RIGHT TO IT JUST FOR YOU! Love. TV makes running 35% more tolerable.
I watched Stacy and Clinton, naturally. I had 3 miles on the schedule today, but I figured I’d do tomorrow’s 5 today, so I can get home after a night away a little sooner tomorrow. And really, what the hell else am I going to do here?
So yeah. Ran 5 miles, kept at an easy 10:00/mile pace since my legs were still a little twitchy from yesterday and sitting in a car all morning. Even though the gym was nice, it was really hot and I sweated approximately six gallons.
I showered and then went for the epic “What’s for dinner in this strange town?” question. My options, according to my GPS and eyes, were Bob Evans, Shoney’s, Hardee’s, McDonald’s, Burger King, and Cracker Barrel.
Now, I’m not one to shun fast food entirely. I love me an occasional McD’s breakfast and I get cravings for Arby’s. But the thing is, I want to eat that food WHEN I WANT IT. Today, it all sounded gross to me. Specifically, I was craving two things very strongly during my run: cut fresh fruit and peanut butter. More and more, lately, while I’m running, my body will say, VERY clearly, “Feed me THIS when you’re done.” 99% of the time it’s something healthy—peanut butter, fruit, and eggs have all been very common ones lately. I don’t mean to be all crunchy and shit, but who am I to say no? My body is like a stupid puppy—I should reward it when it does something right, like say “I want healthy food.” So I do.
Obviously, with limited options, it wasn’t going to come from any of those places. So I took a cue from Susan and hit up the grocery store next to my hotel instead! (In my pajamas, no less, because I really didn’t want to put on my work clothes and heels after a run.)
The results?
Total? $13.46, for a big container of fruit (grapes, mangoes, honeydew, canteloupe, pineapple and strawberries), a Dannon Greek yogurt (which I LOVED, BTW), a 6 pack of Nature’s Own Whole Wheat bagels, natural PB (I went for the slightly less natural version to avoid messy stirring in a hotel room), a diet coke (I know I know) and a Cadbury egg for dessert! Exactly what I wanted. (I obviously only ate 1 bagel with PB, and about half the fruit—it wasn’t great, unfortunately.)
I hope my per diem covers full jars of peanut butter.
Anyway, it was delicious, filling, and hit the spot and I’m glad I didn’t hit the drive through.
What foods do you crave, healthy and not-so-healthy? On the healthy front, like I said, peanut butter, fruit, and eggs are big…on the not-so-healthy front, I’ve been dying for ice cream after long runs lately!
Beachy fun, boutique beds, hip holiday apartment and gourmet delights – all in one sandy bay in Cornwall. A Twitter review of Watergate Bay, Cornwall, including the Hotel and Extreme Academy and Beach Retreats holiday short-lets.
Watergate Bay Hotel and Extreme Academy (#WBC)
Fifteen resteaurant by Jamie Oliver (#15WB)
Beach Retreats (#bchrt)
—
I’m looking forward to my Cornwall weekend! Follow me til Monday 4 updates & reviews of @BeachRetreats @WatergateBay. (thx @RosieHalloran)
I’m trying secret new Xtreme sport (4 lazies), dining @WatergateBay & 15, sleeping at http://bit.ly/4t277K & http://bit.ly/A3eLS #bchrt #WBC
My number 1 hope 4 weekend – interesting, non-risotto veggie options from @FifteenCornwall & @WatergateBay Brasserie. Fingers xd!
Finally en route to Cornwall – and the sun is out. Hurrah! #WBC #15c #bchrt
Checked into @watergatebay hotel. Lovely big bright room. White, pale blue and beachy feel. Window seats overlooking the bay. #WBC
Have sat down 4 dinner @watergatebay. Veggies rejoice! Not a risotto in sight. Instead butternut squash & swt pot curry. Mmm… #Wbc
http://twitpic.com/15i5em starter @watergatebay brasserie: grilled aubergine & courgette salad, roasted cherry toms, basil pesto #WBC
Fave dishes 2nite @watergatebay brasserie: carrot&coriander soup – best ever, creamy, intense. Squash curry – light, fresh & coconutty. #WBC
http://twitpic.com/15lsng surprise photo snap at brekkie with @watergatebay MD Will Ashworth. #WBC
@watergatebay MD Will has given inside scoop about upcoming Eco project. Shhh…
Eco village @watergatebay is opening first four in May. Finding out green cred now. Report back later. #WBC
@watergatebay’s new coach house opens in May 2010, with 12 family rooms. #WBC
@watergatebay Hotel and Extreme Academy Cornwall has free wifi everywhere!! #WBC
Suited and booted and ready for a Dual (Duallies at Extreme Academy). Good news! Sun’s out! #WBC
The Dually is a hoot! It’s an extra-wide bodyboard that 2 people can use, or just 1 person. Super easy, fun & only at Extreme Academy. #WBC
Just refuelled at Beach Hut cafe after morning doing dually and surfing at Extreme Acadamy. Great cheese fondue, veg burger & hot choc. #WBC
Have left the lovely @watergatebay hotel. Great meal at @fifteen last night (divine cocktails!). Off for day trip to Fowey. #WBC #15c #bchrt
@beachretreats dropped off the most amazing hamper this evening. Enough Cornish goodies to eat for a week! #bchrt
@beachretreats Waves34 is perfect Cornwall apt for fans of watersports: extreme academy & watergate bay just across street. #bchrt
It was a wonderful Sunday. I love Sunday walks and today was almost 10 miles. The park is beautiful with the spring flowers. Only one bluebonnet yet that we ran across, but lots of other wild flowers starting to sneak out.
Today felt really good. I think the MTX is actually working. My knuckle bump is just about totally gone, I can make a fist with only a couple Aleve. There is still some stiff, but not nearly as much. Now I look back on the last year and wonder how I could have really been so stupid.
What a way to start the ’spring’ weather.
I splurged on 2 DSi “games”… one Let’s Yoga (new) one Let’s Pilate’s (used and only $8). After the 10 mile walk, I copped out on a simple 5 min yoga session, but I also did my 15 min stretching at the tail end of the walk.
I also “celebrated” with donuts (I love Sundays). a dozen mixed… six cream filled. Heavenly. And the coffee is really good today. Tomorrow the clean tea jar will make its happy sun tea on the back porch as I work from home before and after Lab time.
Life doesn’t seem quite so down today.
DS got 2 used games for his PS3 so he is in Spring Break heaven. DD went for a walk (all by herself, I am SO proud of myself for not freaking out for the whole 3 hours she was at the park).
Pizza for dinner, and it is almost bed time… at least wind down time… time to listen to the birds sing in the back yard through the open back door.
Image : http://www.flickr.com
It used to be that being called a loser was derogatory and hurtful. NBC has changed that, making it almost a badge of honor to be called a loser. And the Biggest Loser, that’s the ticket. NBC’s weight loss challenge show, The Biggest Loser, has turned Tuesday nights into must-see TV. Having just completed its fourth season, and the launch of the Biggest Loser Club, everyone wants in on the weight loss action.
Each week, more than 15 million viewers tune to NBC to watch the three Biggest Loser teams battle it out on the scale. Each team is lead by a coach who teaches them about fitness, nutrition and diet helping them shed unbelievable amounts of weight. While they each walk away with the prize of thinner, healthier bodies and new lifestyle, the one crowned Biggest Loser wins a quarter-million dollar prize. The Biggest Loser is the one who loses the greatest percentage of body fat.
Like many great TV programs, this one had a spin off. The Biggest Loser Club was NBC’s answer to the overwhelming demand for participation on the show and access to the coaches’ expertise. For just $20/month, far more affordable than a trainer or gym membership, you can get your pass to the Club. Your access to this fitness program will give you:
- Opportunity to talk with the show’s nutrition gurus and contestants
- Talk to other “losers” on the message and discussion boards
- Receive personalized fitness instruction, which will allow you to exercise at home
- Track progress with a personal online journal
- Have meal plans created just for you, with accompanying shopping lists and recipes
Thousands of pounds have been lost by the Biggest Loser contestants, and now its your turn to step up and make that change for the better. New Years is just around the corner, and there’s never a better time to wipe the slate clean and decide that this is the year for serious changes.
While this season just ended and it will be a few months before the next installment starts again, you can start being a loser today. Signing up is simple, and if you still have reservation, get the free diet profile. This will help you identify what the Biggest Loser Club is going to do for you.
Biggest Loser is a low-fat and low-carb diet, but don’t think you’re going to starve off all that weight. You’ll learn how to strike a balance with portion control, three meals a day, some light healthy snacking and exercise. You’ll enjoy plenty of delicious meals like blueberry pancakes, New Orleans chicken and stuffed mushrooms. So what’s holding you back? Decide today that you want to be a loser and join the club that sees being a loser as the first step to a healthier life.
Jim Mackey is a renowned dietician. He has been advising people on how to maintain a proper diet and how to lose those extra calories. If you want to know more about Biggest loser club, south beach diet,lose weight, diet plans you can visit www.dietsinreview.com
Balance, flexibilty, focus and strength… just a few of the benefits of yoga. They are also essential parts of surfing. There’s a certain Zen like quality to surfing; you’re in a zone, your mind is free…it’s no surprise that yoga creates a similar space as you ride the waves of your breath from pose to pose. While surfing is one of those sports that can be done at any age – maintaining balance, flexibility and preventing injuries is key.
A lot of people are afraid to try yoga because of the advanced poses they have seen in books or on TV. Trust me when I tell you – The purpose of yoga is not to twist the body into bizarre pretzel shapes, but to improve the body’s natural range of motion. Yoga is not about competition with others or yourself – every body is different. It is important to listen to your body while in a pose. Just because you could do a posture yesterday, doesn’t mean you’ll be able to do it today. Your body will change from day-to-day. You learn to truly honor where you are in this moment. With regular practice you develop peace of mind, as well as greater focus and concentration. The physical benefits are numerous.
Yoga can be practiced anywhere, anytime by any age. It doesn’t have to be done for an hour in a studio for you to reap the benefits. Even just a few minutes here and there can be extremely beneficial. Try doing a few poses as a warm up before you paddle out…then a few more when you’re done to stretch out. Wondering what to do when it’s flat or totally blown out…? Do yoga! By establishing a regular yoga practice you’ll keep your shoulders loose ( a common area of tendonitis among surfers and swimmers), strengthen your core and develop greater balance. All of which translate to better and more enjoyable surfing.
Regardless of whether you’re a grom or an old timer, yoga can keep you in the line up.
______________________________________________________________________________
Have a question? Ask a Health & Fitness Professional: info@thefitnessunderground.com
Visit THE FITNESS UNDERGROUND-LOS ANGELES: http://www.thefitnessunderground.com
GET FIT, STAY WELL AND THRIVE. START MOVING IN A HEALTHIER DIRECTION. START TODAY! WHY NOT?
The Fitness Underground-Los Angeles c.2010
Many people, at some stage of their lives, say, “I need to get fit”, then they lace up their training shoes and hit the streets for a 30 minute jog. Some may join a gym or health club and pound the treadmill and exercise bikes before a little play around with the resistance machines.
But what do people actually mean when they say, “I need to get fit”? How much thought is given to an actual definition of ‘fitness’, and how much is a person’s interpretation of the term ’fitness’ a determining factor when deciding what types of exercise routines to follow?
I would guess that most people don’t define ‘fitness’ at all – in fact I would go as far as saying that most people don’t really know what they mean when they mention this word. If this is the case then many exercise routines that people follow could well be wrong. Therefore, I think a general definition of the word ‘fitness’ is needed. When I say general, I mean a definition that proves useful within the context of our general every-day lives (not within the context of a specialist sport – e.g. an elite marathon runner requires a certain type of fitness that enables him or her to run 26.2 miles very quickly. But how many of us require this type of fitness in our everyday lives, and what physical compromises does a marathon runner have to make to condition his body to run long distances very fast?).
Therefore, for people who don’t participate in a particular sport at a relatively serious level (or those who are not training for a particular event), what is the thing they are training for? I would suggest the thing they are training for is life. So we need to think about the activities of life that we all carry out to a certain extent. If we exercise in a way that improves our ability to carry out these activities, then surely we are becoming ‘fit for life’ – this idea should underpin our general definition of fitness.
So what are the general activities of life? What do we spend most of our time doing? This will be slightly different for people at different stages of their lives – for example, I have two young children, so I spend a lot of time lifting and carrying my kids, getting down on the floor to play with them and getting up off the floor again, running up and down the stairs, playing in the garden and park, kicking a ball around, etc. If we strip my activities back to a basic level, I spend my time lifting weight, carrying weight, getting down, getting up, ascending and descending stairs, stopping and starting, changing direction, short bursts of quick running, jumping, stretching, bending, etc. I would argue that although the actual activities we engage in may differ depending on our age and circumstances (e.g. when I’m 50 I don’t expect to be on the floor changing nappies), the basic movements I described above are relevant to most of us (e.g. when I’m 50 I expect I will still have to lift and carry things, I will still have to get down and get up again, still stop and start, etc). So if these are the general activities of life, what type of fitness would serve us best with regards to improving our ability to perform the activities? If we take it to the extreme of an elite athlete, do you think the type of training and fitness of a marathon runner will improve our ability in the activities of life better than the type of training and fitness of a decathlete? My answer would be the decathlete.
CrossFit explains this better than I can – they wrote an article in 2002 defining their idea of ‘fitness’. They use 3 ’standards’ to help define fitness, which are:
1) You are as fit as you are competent in 10 general physical skills, which are Cardiovascular / Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Co-ordination, Agility, Balance, and Accuracy.
2) You are as fit as your ability to perform well at all tasks, even unfamiliar tasks.
3) (this is the technical one) Total fitness requires competency and training in each of the 3 metabolic pathways. The 3 pathways are the phosphagen pathway, the glycolytic pathway, and the oxidative pathway. Each pathway powers different types of activities with the phosphagen dominating high-power activities lasting less than approx 10 seconds, the glycolytic dominating moderate-power activities lasting up to several minutes, and the oxidative dominating low-power activities lasting longer than several minutes. Crossfit argue that a frequent fault of many peoples’ fitness routines is that they favour one (maybe two) of these pathways and exclude the other(s), and they also argue that another common fault is excessive training in the oxidative pathway (if you think about the activities of life I identified earlier, many of them require relatively short bursts of effort – e.g. running up stairs).
Crossfit also argue that fitness should provide a good level of protection against disease and the effects of time, and therefore a fitness regime should promote good health and wellbeing. Diet, as well as exercise, is an important factor here.
Crossfit paint a simple picture to explain their idea of fitness in the following way: “Develop the capacity of a novice 800 meter track athlete, a gymnast, and a weightlifter and you’ll be fitter than any world-class runner, gymnast, or weightlifter.”
You can access Crossfit’s article here.
So Crossfit prescribe a rounded and general fitness regime, and although many ‘crossfitters’ train intensely to become elite general athletes, their system and ethos can be scaled and adapted according our individual aims and needs. As they say: “The needs of an olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance and the other for functional competence. Competence and dominance manifest through identical physiological mechanisms”. So, if you imagine all the different types of training a decathlete has to undertake – sprinting, weight lifting, jumping, throwing, etc, this is the type of training that will give us the functional competence for the activities of life – the difference being that most of us won’t need to train within these disciplines as intensely as the decathlete.
So now think back to the person who joins the local gym to ‘get fit’ and each time she goes to the gym she does 30 minutes running on the treadmill followed by 45 minutes pushing and pulling the resistance machines. Is this the best use of her 1 hour & 15 minutes in the gym? Forgetting the fact that regularly doing the same routine will eventually lead to boredom (at which point people start to find they are too ‘busy’ to exercise any more) and could also lead to a fitness plateau as the body adjusts to the routine, are the actual exercises consistent with getting ‘fit for life’? I would argue they are not. I accept that this person will be in better physical condition than if she didn’t do any exercise at all (and that is a good thing), but how often will her life require her to run for 30 minutes (except when she’s in the gym), and how often will life demand that she is able to lift, push or pull a weight using only an isolated muscle (or muscle group)? It is more likely that life will throw up circumstances where she is required to move quickly for less than a minute (maybe just a few seconds), suddenly change direction, lift a weight using all the major muscle groups at the same time, carry a weight over a short distance, etc. Also, the unpredictability of life means that we are often called upon to react – this could involve catching, jumping, fending, balancing, etc, – these movements are not significantly improved by steady pounding on a treadmill. Don’t get me wrong, there is certainly a place for longer cardio-type exercises within our exercise regimes (I like nothing better than getting on my bike and peddling for a couple of hours on a bright, crisp morning) but for many of us the bulk of our training should involve exercises which are more consistent with the demands of everyday life.
I like this article by Cerin Rees about Keystone Abilities; the message here – “Work out about half a dozen Keystone Abilities for you and your sport and make them the basis of your training. Put your effort into doing a few of these moves and see almost everything else fall into place” – is similar to my message of defining fitness and training accordingly.
So how do we get ‘fit for life’? The short answer is to employ the services of a good personal trainer.
The long answer is given to us by CrossFit in their explanation of ‘world-class fitness in 100 words’:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.
Now I hear you saying, “blimey, I’ve got to do all that to be fit for life?”. Remember, CrossFit are explaining how to attain world-class fitness, but their methods are scalable. For example, I would argue that 15 minutes spent doing bodyweight squats and dumbell cleans will serve most people better for the demands of life than 45 minutes on individual resistance machines – plus, you’d have 30 minutes left to attend to other areas (e.g. doing jumps, mastering a perfect press-up, sprinting, improving balance, improving flexibility, strengthening the core, etc).
Remember – be creative and avoid routine.
In an effort to finally beat the ache, I am now going all out attack on my poor shins.
As well as the usual ice packs and ibuprofen, I’ve picked up my stretching regime (that is, I’m actually stretching properly – what is it about runners not stretching?) and am going to add a 10 minute yoga routine from Runner’s World when I first get up.
I tried it today and was shocked at just how much my hamstrings have contracted… on some of the moves, I couldn’t even straighten my legs.
I’ve also dug out the bottle of glucosamine sulphate tablets I bought ages ago but haven’t really been taking. It’s supposed to help pull water into soft tissue to keep everything lubricated properly.
I’ve also started looking for a sports doc in south London just in case I feel the need to bring out the real big guns with some cortisone injections…. but that would be the very last resort.
Click here to see a Google Map and full details of the day’s run
Miles today: 3.02
Target: 519
Miles to date: 669.12
Want to dedicate a run to someone or have one dedicated to you? Click here
Do you have difficulty sleeping? Do you have problems going to sleep because you have too much on your mind? Do you walk around like a zombie because you tossed and turned all night? Here are some tips that will help you get a good night’s sleep and wake up feeling ready to face the day.
• Go to bed at the same time every night – Going to bed the same time every night gets your body into a rhythm, so it will naturally want to fall asleep at that time.
• Sip a cup of chamomile tea before bed – This will help you relax, but make sure it is at least 1 hour before bed or you will find you will have to go to the loo in the night.
• It could be what you ate? If you are having trouble going to sleep, it could be caused by what you ate. Try to recall what food or drink you consumed in the hours leading up to bedtime. Many people find that heavy foods, like pizza, caffeine drinks, or chocolate and other sweets interfere with their ability to fall asleep quickly and stay asleep.
• Don’t sleep with your pets – A survey conducted by the Mayo Clinic Sleep Disorders Centre found that among those whose pets shared the bedroom, half were disrupted every night – often by pets who snored, tossed and turned or needed frequent potty breaks. Arrange for them to sleep elsewhere.
• Invest in high quality sheets – Sleeping should be as cosy as possible.
• Keep a daily journal next to your bed – Each night spend time writing down your reflections of the day. It’s a good way to unwind and allow the day to drain away.
• Get plenty of vigorous exercise early in the day so you will be naturally tired at bedtime. Don’t exercise too close to bedtime or some people will find it will actually stimulate them and keep them awake.
• Put a drop or two of essential oils on your pillow to help you relax. Try Lavender or Roman Chamomille.
Remember it is important to get 6-8 hours of quality sleep every night.
Sweet Dreams!!!!!!
By: San Diego Diet and Exercise Examiner Arturo Fioribello
Are eggs good for you, or bad? I can’t tell you how many times I’ve been asked this, but it’s not your fault for not knowing. The truth is, half the world has been debating this for so long now, that very few know the answer. We all know they’re a great (and cheap) source of protein, but at what expense? Let’s review some old
MYTHS
First, we need to get out of these out of the way:
Eggs raise blood cholesterol levels, which in turn, could cause heart disease. The yolk in a single large egg contains five grams of fat, so many assumed that eggs clogged up people’s arteries, especially since they also contain dietary cholesterol. WRONG.
Cholesterol is fat. Another big NO. Cholesterol content in food and the cholesterol in our blood aren’t as directly related as once thought.
Cholesterol is not necessarily bad. Humans need it to maintain cell walls, insulate nerve fibers and produced vitamin D, among other things. Today, we know that the components of serum cholesterol (from a blood test) include HDL (good cholesterol) and LDL (bad cholesterol) and that elevated values of LDL relative to HDL are a more accurate determinant of risk for heart disease than total cholesterol values.
So, now that we have those out of the way, let’s look at what they contain besides cholesterol:
Vitamin A
Vitamin D
Vitamin E
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin B12
Folate
Pantothenic acid (B5)
Calcium
Phosphorus
Magnesium
Iron
Zinc
All of this with only 71 calories, no carbohydrates and five grams of fat! They are also one of the best sources of protein. Egg protein is easily assimilated and contains all nine essential amino acids necessary for proper metabolism.
The lecithin found in eggs emulsifies fats and improves digestion. It supports liver function, reduces the chance of cholesterol-clogged arteries and prevents the formation of kidney and gallstones. It also serves as a source of choline and inositol, which support proper nerve transmission and brain function. Eggs are one of the few sources of these nutrients in our diets.
If that wasn’t enough, egg whites contain the purest form of protein found in whole-foods. It is so high that nutritionists use them as the standard when comparing other whole-food proteins. Their “biological value” — a measurement used to determine how efficiently a protein is used for growth — is 93.7. Milk, fish, beef, and rice respectively have a bio value of 84.5, 76, 74.3, and 64. Why do you think eggs have been a staple to bodybuilders and athletes?
So, as you can see, the answer to the age-old question, “Are eggs good or bad?,” is………….. GOOD!! Of course, in moderation. Too much of a good thing can also turn bad, like in anything else. Depending on your diet and what else you consume in a day, moderate could mean anywhere between 1-4 eggs per day, so use your judgment and take solace in the fact that eggs are safe to eat everyday! In fact, you should be consuming eggs, everyday!
Facts you may not have known about eggs:
A large egg contains an average of 6.3 g of protein.
A fresh egg tastes far better than a stale one. How to tell the difference? Place the egg in a bowl filled with cold water. If it sinks to the bottom, it’s fresh. If it stands up but still remains on bottom, it’s significantly less fresh, and if it floats, it’s old. Fresh eggs also tend to have cloudy whites while old eggs often have watery, runny whites.
The American Egg Board advises that grills should never be set higher than 250F. Anything above that will leave the interior raw while burning the outside. If an egg has runny parts, it means it is still not cooked properly
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That is not an African accent, is it? I don’t know, I’ve never been to Madagascar…But it’s on my list.
Go hunting for Hunters.. ; 0 )
Be physically fit, you’ll live longer, be happier, and you’ll look better in your clothes.
Physical fitness is not being thin, it’s being healthy, eating better, and having a good heart rate. You know I don’t have to tell you.
I was a little or a lot chubbier, and all I did was write out my ideal size, as an affirmation..Google it
I put a picture of myself at my best on my mirror.
Danced while getting dressed in the morning and danced while cooking.
Home cooked food is better then restaurant or take out food.
I loved yoga, I now do it when necessary. I have these cards with poses and affirmations on them and they helped.
It just melted off, eventually I didn’t have to be concerned about my size or what I ate, I was still loosing weight.
Then I got in a car accident and now I am walking, which is also good, it gives you time to think and talk to the Creator.
Shout outs to the Creator and all his Creations, We appreciate the Sunshine.
10% off for Student/dancer rates on single, 10-20 class cards.
Student ID is required.
** Does not include workshops and 1-2 month deals
Dancers Equipment Card
Can only be bought at studio. Does not apply to Master teacher classes
Day 17 March 3rd, (Weighing in 11 days)
I’m so disappointed in myself. I didn’t exercise again. I watched 2012 instead. This is getting ridiculous. I feel like crap. And It’s not like I have anymore excuses. You guys I have to get a handle on this! I have to exercise tomorrow! My husband set up a gym membership with a brand new gym across the street. So I’m excited to go there to exercise.
For breakfast I had a coffee.
Then for lunch I had tuna (chopped pickles and miracle whip) with a salad. Then I snacked an orange.
Then dinner was chicken tenders from Burger King with a salad.
I did take vitamins today. It made me feel like I was doing something a little extra special for my body. But I haven’t noticed any difference in my energy.
Note to self: EXERCISE! EXERCISE! EXERCISE!
Getting back into the swing of things after my day off, I seemed to almost be stuck at 7 again. I got a couple of clean 9-throw rounds early on in the practice, but from halfway on I could not seem to make much progress. That’s okay, my juggling still seemed smoother, and getting 7 throws was a cinch. The repetition of the pattern will result in it appearing slower each day, and I will reach 10 and more throws!
It’s freezing down here in Florida, and my place was at 61 degrees. But instead of turning on the heat, I turned to juggling and started my practice. At this moment, I do not need the heater on at all, but I’m sure as the hours (minutes!) pass I will have to crank it up!
I could not believe how quickly the timer went off today! Some days, it seems like I hav e a lot of extra time to work on my throws, but today those forty minutes went so quickly. Variance in the perception of time would be an interesting phenomenon to study at some point. We have all experienced it, but what factors affect it?
I look forward to more 9-throw rounds tomorrow!
We can all use a little extra help becoming organized in the kitchen and during meal planning. The best way to ease stress is to be prepared. Make a list of frequently used items and attach it to your refrigerator door. Every weekend, check for items that you’re running low on, and take a trip to the store to replace them. Here are some items to get you started:
In your refrigerator:
* Eggs (or egg substitute)
* Fat-free Parmesan cheese
* Fresh fruit
* Green onions
* Jar of minced garlic
* Low-fat shredded cheese
* Low-fat yogurt
* Low-sodium soy sauce
* Pre-washed and sliced veggies
* Reduced-calorie margarine
* Fat-free milk
In your freezer:
* Boneless, skinless chicken breasts
* Frozen pasta such as tortellini or ravioli
* Frozen vegetables
* Frozen yogurt
* Lean meat and pork
* Leftovers!
* Salad-size shrimp
Thanks to Weight Watchers for the suggestion!
However some parents want their kids to have more fat then just get food that are not low in fat.
What a great practice! I had nowhere to be afterwards, so I was more relaxed and focused than yesterday. I’m now consistently at the 9-throw mark. I must not have a practice session without a clean 9-throw round again! (At least that is what I am aiming for).
I didn’t get a 9-throw round one after the other. In fact, the successes were pretty dispersed throughout my practice. It took me about ten minutes to get warmed up to the point where I felt comfortable going for 9 throws. Pinning my elbows in always helps, but even still, my 8th and 9th throws were often lower than they should be. This seems to be a recurring pattern! Any time I move forward two more throws, it always takes a while to get them just as high as the others. I better just accept that this will continue to happen.
I think it will take a while to really get 9 throws solid, but I don’t want to get stuck in a rut like I did with 7 throws. Once I can get a few 9-throws rounds in a row, I will consider moving on and pushing forward. I think when I get up to 10/11 throws, I will have to celebrate.
Can’t wait to see what tomorrow’s practice brings!
Cool! I must be getting a lot better. I got up to 9 throws, catches and all, at least five times. At the start of my practice, I was dreading the same old humdrum solid 7 throws. I really had to do something to get beyond that number. I started out just releasing the 8th throw in any way I could. Just like I tell my students when they are stuck on a certain throw – it doesn’t matter where that next throws goes (and I don’t even care if they hit me with it!), they just need to get it out of their hand. That’s the only way to break out of the habit of stopping at a certain number.
So heeding my own advice, I literally forced myself to throw past 7, and it really worked. Once I broke through a few times, it just felt more comfortable and came more easily. Finally!! I’m only one throw away from 10!
I also paid attention to my arms, not only keeping them close into my side (like I usually do), but really limiting their lateral movement. I think this helped a lot as well, and encouraged me to throw fairly high, facilitating more throws.
Looking forward to getting more comfortable with 9 throws tomorrow!
Join us March 3 for a free class IntenSati
6:30 at Movements Afoot.
IntenSati is a revolutionary high-energy cardio workout created by Patricia Moreno. This class is a unique combination of aerobics, martial arts and endurance principles with positive affirmations. The result is an unprecedented practice which is empowering physically and mentally.
IntenSati has given me the conviction of anything is possible. This class has changed how I think about my body and control my mind to a new love and appreciation for Life.
‘Chantall Brachmann-Scott
Join us March 3 for a free class 6:30. Please bring sneakers and a towel.
To Register
49 W. 27th St. Mezzanine B, New York City 212-904-1399
49 West 27th St. Mezzanine B
New York, NY 10001
212-904-1399
Aikido of Nebraska will be hosting an Open House on Mar 20-21st, Sat-Sun afternoon. The Open House will go from 12:00pm-3:00pm each day, and is open to all the public. Attendees will be able to see a traditional Martial Arts Dojo, and view the students in regular practice. Refreshments will be provided.
Many people are intimidated by the thought of participating in a Martial Arts class. The Open House is designed to help those people see that training in the Martial Arts is an enjoyable and beneficial endeavor. The student at Aikido of Nebraska is allowed to progress at their own pace and safety is at the forefront. The Open House also allows people to see the rich culture of the Martial arts in an educational venue. Attendees are encouraged to ask questions and find out everything they always wanted to know about the Martial Arts, and Aikido.
So come join us at the Aikido of Nebraska Open House, for a few hours of fun and education. Details below;
Aikido of Nebraska, 4209 S. 33rd St. Lincoln, NE. 68506
402-261-6655
info@aikidonebraska.org
Saturday, Mar 20 12:00pm-3:00pm
Sunday, Mar 21 12:00pm-3:00pm
I’m done with being over-weight. I want to be thin and sexy. I want guys/girls to notice me. Right now I just blend into the background. They don’t even see me. They look past me to get a peek at the girl/guy with the HOT body! I want to look like THAT!
I think I’ll get a gym membership and start working out. 
I really want to get in shape fast so I’m going to the gym everyday. As a matter of fact…I can go to the gym twice each day. I’ll go in the morning before work and then again after work everyday. I’m on a mission. Look out world! Here I come!!!
Hey, this working out thing is not so bad. Geesh! I’m getting REALLY tired. How long have I been doing this? What?! Only four minutes? OMG! I’ve got 56 more minutes to go?! Wait a minute! Look at all these HOT people n here. They’re doing it just like it’s nothing. OK…I’ve gotta get a hold of myself. I can do this! OK… I can’t do this. My head is about to explode! I’ve gotta stop. This is nuts! I’ll just come back after work.
Hmmm. Looks like the after-work gym crowd is a little different. Even MORE hot people. I’m a little intimidated but I’m determined to have that hot sexy body so I’m going to stick with it. Gosh this is tough…but I did it! I made it through a whole hour! Yay me! Tomorrow morning I’m going to workout for TWO hours.
Wow! Is it morning already? …O…M…G…! I am soooo incredibly SORE. I can’t move. I can’t keep doing this.
Maybe it’s not so bad being overweight. After all…it’s who I am INSIDE that counts, right? This working out thing just isn’t for me.
BURNOUT – Don’t let this happen to YOU! If you burnout, you will never reach your goal. Pace yourself. Do something active that you really enjoy. Give yourself a lifetime to lose weight and gain a healthy lifestyle. Slowly but surely you’ll get there and stay there!
-Jamme Morginn, Fitness Expert
Jamme is creator of Jamme’s Crunk Fitness, The high-energy hip-hop dance workout that’s so much fun you forget that you are working out!
“Don’t dig your grave with your knife and fork.” – English Proverb
C.H.A.R.G.E. #036
What do you find comforting? Is it work, play, worship, exercise or food? Typically, we all turn to something to feel more at ease when life throws us a curve. Several of my personal training clients will lift weights, go on a 10-mile run, or attend a yoga class in order to set things straight. However, we all know those people (ourselves included) who choose unhealthy behaviors for comfort, especially food. In essence, these behaviors temporarily help us feel loved, accepted and relieved of feelings of anxiety.
Knowing that food won’t actually meet any of our needs outside of fuel and nutrition, we often seek distraction from what we really need. Do you know someone who has gained weight after the death of a loved one, the loss of a job, or enduring chronic pain? I think we all do. Food has a way of taking us to “another” place, even if it is for a very short time. In Eat by Choice, Not by Habit, Haskvitz points out that when she asked her “class to make such a list (of comfort foods) they wrote: oatmeal, mashed potatoes, pudding, and pumpkin pie, all of which met needs for nurturance, love and comfort.”
Awareness is the key. Once you can identify the need you are trying to satisfy with food, you have more options for meeting those needs. For example, if you have a strained relationship with your mother, you may turn to comfort food to feel loved or nurtured. At this point, Haskvitz suggests that you “…pause, breathe, and ask yourself: How am I feeling? What do I need? Follow this with a request of yourself. What choices are best for my individual health? What other needs am I trying to satisfy with any of these dieting strategies?” Then, you will be more open to address the issue(s) with your mother, if you so choose.
C.H.A.R.G.E. Questions: Where do you go to be comforted? Of those “places”, which ones have a negative effect on your health? What healthy behaviors could you engage in that would comfort you? What will it take to start making those healthy decisions? Where do you need more awareness? How willing are you to make a change with your food intake once you have increased your awareness of what you need?
Eat by Choice, Not by Habit: Practical Skills for Creating a Healthy Relationship with Your Body and Food by Sylvia E. Haskvitz, M.A., R.D.
Post by: Audiegrl
Children from Bancroft Elementary School in Washington, D.C. help First Lady Michelle Obama plant the White House Vegetable Garden, April 9, 2009. (Official White House Photo by Samantha Appleton)
Chicago Tribune~There’s a 1,100-square-foot organic vegetable, fruit and herb garden on the South Lawn of the White House. That patch of earth planted in March — the first time vegetables have been grown at the White House since Franklin D. Roosevelt’s presidency in the ’40s — has yielded 700-plus pounds of lettuce, radishes, tomatoes, collards and more for meals at the White House and a nearby homeless shelter.That garden, first lady Michelle Obama told reporters, is “one of the greatest things that I’ve done in my life.” It also signaled the first lady’s efforts to improve America’s eating habits, tackle childhood obesity and encourage fitness. She began by bringing those efforts to her new home, where chef-working mom Cristeta Comerford runs the White House kitchen, by adding chef Sam Kass (whose track record includes work at Avec) to mentor her local-sustainable efforts.
Other first ladies have urged healthy eating at the White House ( Hillary Clinton pushed for a low-fat menu, while Laura Bush encouraged organic foods). But Michelle Obama has, in her first year, moved food and nutrition issues front and center. Her efforts dovetail with our appetite for the food-tube (she kicked off this year with an appearance on “Iron Chef America“) and America’s awareness that what you eat plays a major role in your health.
Looking for more stories on the First Lady? Check out our brand new section: FLOTUS: All Things Michelle Obama
I made my monthly pilgrimage to Costco today, and lucky was I to find pomegranate seeds, all peeled and ready to go. Did you know that ”recent research has found that eight ounces of pomegranate juice daily for three months improved the amount of oxygen getting to the heart muscle of patients with coronary heart disease (American Journal of the College of Cardiology, Sept. 2005).”
And I bet you know already blueberries are known as the “miracle berry” due to their antioxidant power. So I thought, why not combine these two for an awesome attack on aging! What turned out was a delicious post-workout treat. Here’s how to make it:
Blend together:
Makes 2 - 10 oz. delicious smoothies. Enjoy!
In a previous post, we wrote about Boomers with Zip, or Zoomers. One of the recent issues of U.S. World and News & World Report is devoted to the topic of aging well - a chief concern of Zoomers. The issue covers a wide variety of topics: longer life spans and longevity research, Medicare, epigenetics, eating, diet, and exercise, hormone therapy, Alzheimer’s disease, long-term care, and nursing homes (including the magazine’s rankings for Best Nursing Homes). I found the profiles of nonagenarians and centenarians inspiring and a featured 10-week plan for getting fit designed by orthopedic surgeon Vonda Wright realistic (you don’t have to buy any trendy equipment). Issues of the magazine are available at the El Retiro, Henderson, North Torrance, and Walteria branches of the Torrance Public Library and you can borrow Vonda Wright’s book, Fitness After 40, or read the U.S. News & World Report special issue at the Katy Geissert Civic Center Library.
Not to be outdone, Time Magazine also features the science of living longer in its February 22 issue. The focus of the Time Magazine special section is primarily on health, and thus a bit narrower than the U.S. News & World Report issue, but similar topics are covered and there are also profiles of centenarians with interesting information from the Long Life Family Study (LLFS), an investigation into the factors that help certain families produce members who live into their 80’s, 90’s and even 100’s. The study was sponsored by the National Institute on Aging, part of the National Institutes of Health and hopes to determine which genetic, environmental and behavioral factors contribute to longevity. Other research cited includes Dr. Bruce Yanker’s (Harvard Medical School) work on brain differences between those individuals that live to 100 with limited cognitive decline and those that show signs of Alzheimer’s disease or other forms of dementia before 85, and Dr. Mehmet Oz offers steps individuals can take to encourage longevity based on his research studying long-living populations:
If you enjoy studying charts and statistics the “Map of Health” displays a chart on life expectancy at birth around the world – the longest is Macau at 84.4 years, the shortest is Angola at 38.2 years, with the United States recorded at 78.1 (12th on the chart).
Both articles mention the importance of keeping your brain active and what better place to find hundreds of free resources to aid you do just that than the Library! Please do visit us to learn more about healthy aging.
Did you miss me? Cause it’s only been a day…but yesterday (Day 17) is my one allowed break! If you knew what my Wednesdays were like you’d even question how I get myself to the gym Thursdays…but I’m not giving up now.
On other matters yesterday, it was Ash Wednesday. So here’s the deal:
Moving on to today (day 18), I’m so proud of myself. So I was totally planning on going to the gym after work and before the LMU basketball game tonight…but come to find out this morning the basketball game got moved to 6pm. That would have given me no time to get to the gym, do a class, shower and get back. So…I was like crap…today is out! But I thought I’d check the schedule none the less and there was a spin class at 12. And yep…I got myself there and did it!
The Official Stats:
And there are two things you need to know…I felt so great using my lunch hour to work out and get my butt kicked! Loved the instructor too! And I’m more energized now than I was before I left.
Ohhh and also…today was a fun treat! New spin bikes…sooooooo much more comfortable to sit on!
Until next time!
-M
It is Valentine’s Weekend! My sweetie is in another state but it left me reflecting on love.
“Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance”
1 Corinthians 13: 4-7
I believe this was part of our marriage ceremony on May 29, 2004. Go back and read it again and were it says “Love and It” put your name in instead. I know my heart sunk a little when I did this myself. I have some areas that I need to do some work like irritable, patient, keep no record of being wronged. Ugh, I need to work on these!
If we can’t love our own bodies how can we give love to our friends and families around us? “Love is not a matter of counting the years —it’s making the years count” –William Smith. We need to treat our body with respect feed and care for it in a respectful healthy way instead of abusing it through unhealthy diets, sedentary lifestyles or if I cause it pain I must be working out the right way. You can accomplish a healthy diet and an active lifestyle through non heroic efforts.
I personally believe in affirmations. I have a master affirmation of “I’m creating a beautiful day for myself. My work as a business, owner, teacher, writer, speaker, classical Pilates teacher yoga master trainer and coaching is fulfilling. I am happy healthy fit successful and prosperous. Clients are aboundate they are everywhere I turn. My corporate well being programs are sought out by many. I have a wonderful relationship with my husband that continues to grow. Everything is as it should be. I can let go.” –Kimberly Searl
I say this affirmation multiple times a day. If there is a particular area that I’m struggling with then I make a smaller one to repeat every time that fear or negative thought creeps into my head such as “ I always have plenty of money, I can let go, I am hot and awesome, I have a wonderful relationship with my husband” you get the picture. I say these especially during movement. Look, if you are on the treadmill listing all these negative thoughts on why you won’t be successful, why you can’t lose weight etc. then guess what? You are self sabotaging your efforts and you are right… you won’t accomplish your health goals. But, if you are starting a new habit (which takes 21 straight days of doing it by the way) then you need to list an affirmation in the present tense and then, when you are faced with the fork in the road, you can go back to that present tense affirmation and say, “I can’t control the past or the future. I can control the present moment. Will I make the choice to honor my affirmation or not?”
Please know that these blogs come, not from a perfect wellness professional who had always towed the line without falter or for whom life has always been easy. I’ve had to learn life the hard way through personal trial and error. I always try to learn from mistakes and do a self evaluation. I’d like to say I get it right after the second time down the street but sometimes it takes me a little longer to get the whole picture of taking a different street all together. I’ve been a victim throughout my life, paralyzed, depressed, drugged, obese I believe in not crying victim because repeating those stories over and over just keep me in the victim mindset and brings the wrong energy into my universe. Yes, I’ve shed many tears over some of my experiences but I know that it is a test of character and that in a year or two down the road I will be stronger for it. This is what gives me the strength and ability to relate because I’ve been there. This is how I know that you have the power, strength and courage in you to tackle your health no matter the personal circumstances you are facing today.
Here are some guidelines for making your own affirmation:
Affirmations are very powerful. They are a powerful tool. Sometimes, when we make an affirmation, it makes no sense. An affirmation is a positive statement affirming or asserting something to manifest. Think about the “Law of Attraction.” You get what you think about. Your thoughts determine your destiny. To write your own affirmation, begin with “I.” Eliminate “should.” Avoid any negativity. Avoid hope, wish, and try. It should evoke a strong feeling in you.
How do you not get burnt out?
— Ryan Horlen asked me this this morning
I stumbled on my answer, which wrapped up to, “I DO!!!!”
Because lately, I just feel really sick of it.
Not the Evergreen. Not school. Just trying to balance all of it. No time to clean. No time to work out. No time to run errands.
Maybe I pour way too much into this news gig.
I can’t wait for summer.
Oh wait, then I have to grow up.
Damnit.
“What I have to switch? I just got used to this.” I found myself asking this as I continued to grow and learn more about how to perfect my training. I learned the answer is an emphatic “yes” to these questions.
About every six weeks or twelve workouts is my general rule of thumb that I like to follow. There might be other factors that affect the frequency of the when and how, such as fatigue and overtraining. Most growth occurs with changes in our routines and through the introduction of new stress factors. One of the most obvious examples was for me noticing how I lost 5lbs in my first week of training but then only 1lb the next. The changes don’t have to be dramatic or radically different, in fact I would recommend against it, but they can be simple and subtle.
One simple change that I like to incorporate is simply doing my workouts in reverse order. For example, if you work out your chest and arms in the same day but give your chest priority you may want to switch and move your arm routines up in your ranking. You will still be receiving a full workout but your arms will still be receiving the benefit of receiving the stress, your energy and endurance first. As I have found in doing this as well, you might be able to introduce slightly heavier weights than before on your arms and lighter weights for your chest because of where the fatigue levels in your workouts will change. I find this “reverse order” to especially work well in my aerobic style routines.
Another benefit and idea in changing your routines can also cause you to be an adventurer, an explorer. Incorporating new exercises allows you the opportunity to learn new exercises and ways of doing things. If you are a fanatic about doing flat bench press you might discover that doing a dumbbell press will be more effective because it gives you a greater range of motion. When trying new exercises always use a lighter weight than anticipated. You will need time to adjust to the new movements and avoid injury.
If you’re a runner or biker you can easily opt for change by sampling picking new routes. I find a simple change in scenery can do wonders for my runs. You can also opt for more hilly routes or punch a few up in your treadmill. You can try one of my favorites and do some trail running. Or simply add some sprints to routine.
Pyramiding your routines is probably one of the most popular ways of changing your routines. This philosophy is usually concerned with training for a specific event. You increase your mileage or weight routines as you prepare yourself for a specific event.
There really isn’t a tried and true proven specific guideline for when and how to change your fitness regimes. It may take weeks longer or shorter before you decide a change is needed. The point I really wanted to make in writing this was that the changes in your routines that you may make don’t have to be as drastic as you may believe. Just recognize and pay attention to your bodies needs. If your not seeing improvement, or if your complacent it may be time for a switch. Last but not least be sure to give the new routine or exercises a chance and or time to work.
PR Log (Press Release) – Feb 11, 2010 – Dr. Ria GIiday has been working on a formula for over 4 years that is natural and healthy and she is ready to give systems away for free. Today she announcing a facebook fan page contest that will give away 5 weight control systems free. To qualify you must be one of the first 500 fans on her Let’s Talk Health with Dr. Ria facebook fan page and post a comment that includes ”Dr. Ria’s Weight Control System” You can post why you would like to win it or just post YES give me the “Dr. Ria’s Weight Control System free” Dr Ria has released a youtube video to explain the system.
http://www.youtube.com/watch?v=fu8gSNLZRoQ
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Queen’s Health Center II a Premier Wellness Center focusing on health and healing. We incorporate state-of-the-art proven scientific methods to keep you and your family healthy. Director/Owner Dr Ria. has been hosting her own radio show since 1995.
A growing number of us are asking now, how to choose a single serve coffee that best suit us feel at home. This type of coffee and tea are designed to produce – like you – one cup of coffee at a time could be expected and are becoming increasingly popular with all types of coffee drinkers.
In the past we were a bit 'limited in our choices of coffee – which often, for example, an entire pot was cool> Coffee, one cup, but things are different now enjoy.
Benefits
The benefits of single serve coffee stations are mainly in the fact that they can make a coffee service at one time and they work very quickly to below against multi-service machines. So no need to waste coffee, more coffee or do you actually live in a relaxing drink.
And ifChoose one of the new pod systems use single final choice here, then you can simply drag a small coffee pod into the machine individually, have a cup of coffee and then throw the pod away. So, it will be a minimum of cleaning and maintenance, as well!
You can also choose the type of coffee you drink with this kind of machines such as the pods can come in different types of roasts and flavors. Enterprises to make coffee MajorWaffles currently include for example the biggest names in the sector such as Douwe Egberts, Folgers and Melitta – in order to ensure the experience and quality coffee is to get the most good.
Two types
There are essentially two ways to ensure the use of a single coffee. In the first case, you can use a conventional machine coffee, ground coffee standards through a filtering system to normal, but only buy beersa cup of coffee at a time, instead of a big pot together. It is interesting to note that some of these machines can sometimes be able to make two cups and not only that it might be a bit 'more flexibility.
In both cases, the machine to prepare here directly into your cup of very fast and efficient. Some of these types of models are equipped with their own mug when you buy!
Serve as a single machine, this type of option is reliable, butA bit 'boring, if you are looking for something a bit' different to drink a coffee. But if you still wondering how to select a single serve coffee then this is a good way for you if you just want an inexpensive and compact tea for one or two people. Some of these machines are now very weak and can not simply be left with an office for ease of use true without having to sit too much space.
But when something iscoffee something more exciting from a single, then you must use something like a pod of these new systems, we have already mentioned, to be taken into account. These machines are different (like the Philips Senseo in the field are determined, for example) to take a basket containing a single brand or a particular type of coffee roasted at a time.
That wrap around the skin of the package, insert it into the machine and make coffee for youthe cup. You can then simply use the pod in the trash. Again, please note that some systems purchased pod, which can make two cups of coffee at a time.
Variety – the spice of life
These machines are so popular today in part because it is convenient and reliable, but also because they have different varieties, species and varieties of coffee will be purchased. You can choose which type of coffee Brewtaken at any time of day without a huge stock of different types of coffee in the kitchen furniture.
That means you can keep the bag open to many great coffee stale in your cabinets, simply because they do not drink too fast. These modules are all individually sealed, so you can not lose freshness when you open a bag of standards of coffee milled.
A complaint that some users' computers is that podThe pods themselves are not always cheap, as they may be. As one might expect, you may need to receive a premium for convenience here pay for this type of system, podcasting may be more costly to operate effectively, including the purchase of the first machine and the sleeves, as if you're a small manufacturer of waffles and had regularly buy bags of coffee.
One important thing to think that we reflect on how to use a single coffee machine, and compatibility. Servings MayOther types of coffee machines standard, so it's worth, during the inspection must be compatible with the manufacturer. And to provide a wafer, the possibility of a normal filter to add the computer, so you can easily serve as a single standard machine with its own ground coffee.
Flexibility is important because you do not want a coffee or a pod system for the acquisition, which limits your choices. Some pod, for example, you can use otherTypes of nuclei in the car, and those that are made for each model. This option is great that you get a lot more flexibility in the choice of drinking coffee. However, some systems will only work with their own pods, it could be the choice and the cost of longer term could see.
It was not exactly the system you choose, it is better at the end of the day. You can also opt for both options! One last thingthink you have great discounts and savings on standard single serve coffee pod systems and sleeves, even if you look around. Many users of the system pod, how to buy, for example, manages Internet shopping, then let go when they negotiate for one.
There’s a new resource we wanted to share that helps people of all ages get outdoors. Created by The North Face, PlanetExplore (www.planetexplore.com) is an online community of national and regional organizations to help people of all ages find local outdoor recreational activities. Kids especially need to start NOW to be healthy so that they grow up to be healthy adults. In fact, according to The Outdoor Foundation’s recently released Special Report on Youth (http://www.outdoorfoundation.org/research.youth.html) outdoor participation among youth continues to decrease each year, with the rate of decline steepest among the youngest age groups. Electronics, among other things, is sure to be a big part of the blame. PlanetExplore is trying to make it easier for parents to combat this issue of kids not getting outdoors enough. They and their kids need to get outdoors, and PlanetExplore helps to facilitate that.
For more heart healthy info visit www.heart-strong.com
well, i somehow managed to eat well enough to get my weight back down to 149.6 this morning. i really don’t know how this all works. it really must just be water weight. but what i don’t understand is why i would gain 2lbs of water weight all of a sudden. oh well, i guess i should just be happy that my weight is back down.
so, my exercise has been really off this week. the snowstorm that hit yesterday meant the boys were home with me, while i tried to work, which means that very little actually got done. i counted shovelin as my exercise for the day. and so far today, i’m not much better. i did tromp (is that a word?) around in the snow with the boys. and since it is about 19″ and even more in the drifts, that is a bit of a workout. but really, i think i’d feel better if i got in my 30 minutes on the elliptical. not to mention that my knee hurts a bit from my earlier hike in the white stuff.
work is just really busy these days, my boys are into everything, and i mean everything. i feel like i get no support at home. my husband is supportive in the sense that he tells me i’m doing great and i look fantastic, all the moral support type of stuff. but sometimes i’d rather have the support in the sense of him taking on some of the workload. i just feel overwhelmed at times, and i think that gets me “down”…which makes it more stressful because then i get the “who cares” feeling about eating right, which then makes me feel bad, and the downward spiral continues.
the past week or so has been stressful, and i’ve been battling the negative feelings. i have been struggling to eat well and exercise, to get back on track. i am feeling good at the moment, so i’m hoping that i can continue this and build momentum to carry me through the weekend. i am excited that the snow will be here, because that gives me a reason to be outside in the fresh air, getting exercise while just playing and having fun. it’s those types of days that make it easy to stay on track. days where i’m not sitting around inside the house, feeling bored. but instead, i’m active…and not thinking about snacks.
so while i missed my session with brent this week, i hope to make it up in outdoor activities!
Enjoy a vigorous workout in the comfort of your own home with the Horizon Fitness T101 treadmill. The T101 is built around a durable 2.25-horsepower continuous-duty motor, similar to the type found in premium health clubs. The result is a smooth and powerful performance at all speeds, with the ability to run quieter and longer while generating plenty of power for a long workout. The T101 is no slouch from a feature perspective, either, with nine workout programs to help you (more…)
Well everyone,
It’s been busy the last while. I had pilates on Thursday evening and boy oh boy is the pilates teacher the military commander of pilates teachers! It was quite the workout and I’m looking forward to some more hard work.
On the eating side of things, it’s been going better since the weekend. I had a yummy fruit salad this morning and made my own packed lunch for college. I find that it’s cheaper and also you tend to eat healthier because you don’t face the temptations of the cafeteria or cafès.
I’m using this week as a whole new start to my new lifestyle. It’s always nice to start over and have a new chance of doing it better. It always important to learn from last week but not to carry it on your shoulders into your future.
Salsa class 2 went well but still no guys on the scene except for our excellent teacher. It’s been really good and although I didn’t get round to practicing last week, I definitely will make the effort to do it this week. I definitely think it’s worth it because you learn a whole new skill and it’s something you can always do, all you need is music! So go see if there’s any dance classes near you and get involved!
Been drinking lots of water and I’m feeling much better for. I feel more energetic. Also I’ve been sleeping a lot better. I didn’t think not drinking enough water would have such a big impact on my life but there you go! So go buy yourself a good reusuable bottle and get drinking! I have a cool one that has “impossible is nothing” written on for a bit of inspiration. Why not pick a quotation you find inspirational and write it on your bottle?! At the very least it’ll make you smile!
More news to follow.
Yes is the answer. So what do we do to top the last session? Just train until you can barely get up and walk out! This is the work out from 2/8/2010 and it was another tough one. I wonder what we need to do to top this one? Got a day or so to figure that one out. Music today brought to you by Bachman Turner Overdrive (BTO) and Grand Funk Railroad (GFR). T-Shirt: Northwestern Indian artwork for Orca…pretty cool stuff.
Warm Up: What warm up? We just launched into the circuit training today!
First: Exercise circuit of 11 exercises done for 30 seconds with a maximum amount of reps in that 30 second time period. No rest except getting to the next station. 2 cycles and no rest between cycles. Exercises: BB Curls, Triceps extension with gold tband, lying pull ups, DB curls, triceps bench dips, Step run, quick feet drill, Turkish get ups, walkout push ups, ab pullins on slide board, “L” sits.
Second: As if the first part of the workout wasn’t enough…another circuit of 11 different squat variations. 10 reps on each variation with 5 reps of walkout push ups in between each one. 2 cycles…of course…no rest. Squat variations: Wide squats, Feet together, Normal width, Ball squeeze between knees, Medicine ball overhead, Medicine ball in front, Toes up, Heels up, Bosu, balance board, Air Ex pad.
Core Stuff: 25 reps of crunches, leg raises, alternate hand to foot, knees to elbows, reverse crunch/hip ups…which isn’t too bad but we added 10 burpees between each core exercise. Not much fun!
And the video:
Sometimes we need a dose of humility peppered with a helping of “walking in someone else’s shoes.” This is especially true when dealing with someone who’s embarked on a weight loss journey but is getting nowhere with it. All the education in the world does you no good if you can’t find a way to understand their difficulties, or even worse, refuse to accept that they exist.
I remember some years ago I tried to encourage an obese man to exercise.
“Exercise is fun!” I chirped happily.
“That’s because you don’t have to do it lugging around 280 pounds,” he shot back.
And you know what? He was right. His answer caught me off guard because I was trying to help him maintain a positive outlook, but the truth was I really didn’t have anything to say to make him feel better. I was pointing to the benefits of exercise, but he was still working on bending over to put his shoes on.
I’ve never been obese, although I did peak at 181 lbs for a week or two, right before giving birth to my heaviest baby (8 lbs, 5 oz) – but even that wasn’t terribly dramatic for my 5’11” frame and barely nudged me into the “overweight” category according to my BMI. While getting back into the 150s where I remain now took some months, I was so preoccupied with caring for the new family member that I never obsessed about it. Couple that with the fact that I don’t have the food issues that plague many Americans, and you can see why I’ve had to work hard to relate to people who have been fighting their weight for years, even decades. Even so, a gap remains between their thinking and mine.
Apparently, I’m not the only one trying to bridge this gap. Australian underwear model and personal trainer Paul “PJ” James made big news last year for putting on 90 lbs in order to better relate to his overweight clients. What he found was that losing that weight was not as simple as he expected, even with all his fitness knowledge. During the process of weight gain, he also gained a sugar/fat addiction that was tough to kick. And carrying around that excess weight made exercise more difficult. His joints ached and every movement required more effort.
James noted that the first three months were the most difficult because he was doing everything right, following his own fat loss plan, and still the weight wasn’t coming off. Breaking his junk food habit took a good six weeks. All this, when he had the benefit of knowing what proper eating and exercise were. Once the pounds started dropping, however, he said he regained his motivation and powered through with his weight loss.
A number of people have weighed in on the pros and cons of his experiment. Some say he’s “been there” and will be able to relate to what an overweight client may be going through, particularly because he struggled in the beginning and had to fight a food addiction. Others say that his efforts prove nothing because he wasn’t subject to the same stigma that befalls many overweight individuals, gained the weight over a short period of time using extreme measures (not the way most people gain) and will cash in on the instant fame that this stunt afforded him. Both of these points of view are valid; however, I’d like to underscore something else.
James didn’t make progress for about three months. He worked for six weeks to overcome his sugar addiction. How long would someone without James’ experience have lasted on a fitness program that didn’t show results for a quarter of a year? By that time they would have become convinced that if they’re doing everything “right” and still not dropping fat, there’s something wrong with them and substantial weight loss is a pipe dream. Furthermore, it’s doubtful that James would have had more success if someone had been yelling at him to get his act together, or calling him a fat, lazy slob like a trainer on the “reality-show-which-must-not-be-named” feels is necessary to do.
So if James’ story has a lesson, it’s not that 1) it’s possible to lose weight (we know it is) or 2) that someone who’s heavy for several months will fully understand what it’s like to overweight for decades (we know he won’t)…but rather that if you focus exclusively on weight loss as a measure of success, your motivation may peter out with the first few obstacles you encounter. If you’ve spent years putting on weight, prepare to invest substantial time into changing the behaviors that got you there. Focus on your lifestyle, not the scale.
However, there’s warning here for those of us who’ve never had to wage that fight. Really, we have no idea what we’re talking about. We’re the quintessential car mechanic who can’t drive and would be well served not to pass judgment on those who are still fighting. Use our knowledge and fitness experience to offer solutions, yes. Provide needed support, yes. But not pass judgment.
