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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.
