Fitness goals

Don't just set them, live them! Find a buddy with like interests or dump your bad influence at least.
Change one habit at a time.
Start with baby steps.
Stick with one thing for at least a few weeks to see how it changes your life, to see if it's worth it, to see if it's doable, so forth. Don't give up after the third day!
Make a point of learning more about your challenges and how to conquer them.
Be supportive, be patient!

Look for positive influences and pick yourself up when the going gets tough!
Lastly, don't set yourself up for failure, don't expose yourself to "dangers", don't be a martyr and a victim... unproductive...

OK, so party on and see you next year!

Trainer vs. Trainee

What constitutes a good trainer?

A good trainer is one who is knowledgeable, personable, versatile, and genuinely interested in delivering results for the client. Punctual and responsible is a must in any service, not just for trainers.

A great trainer is one who's intuitive, comprehensive, supportive and empowering, in addition to having good trainer traits.


What constitutes a good client?

A good client is one who's honest and somewhat educated, has reasonable expectations and gives due diligence relevant to his or her goals. Respectful and dedicated is a must, not just as a client but as a successful and grown up person....


Where do trainers go wrong?

Not listening and properly evaluating the client, indulging the client with their erroneous believes and routines, not being there for them 100%, not adapting to each individual need and goal as a professional, and just simply not having adequate and up to date, comprehensive knowledge to pass on.


Where do clients go wrong?

Not being open and realistic, not being dedicated and focused, not being responsible.

Having long term believes that are counterproductive to their progress, such as: "If I work out I can eat anything" and "Cardio is 20-30 minutes on a cardio machine" and "Weight lifting is going around and using the different machines" and "Training times are not so important, I can skip one or two a week" and "I can spot reduce with the right exercises" and "I can do Pilates to be lean and feminine" and the list goes on and on, just as many of my previous entries tell.


What's the solution?

Have higher standards for trainer qualification, have continuous tests, written and practical for the "old timers" and the "arm curlers".

Educate trainers better on client evaluation and program design, and include some physical therapy stuff to be familiar with injury recovery, or training with prior injuries.

Have aptitude tests for trainers, not just to be qualified by the book, but as a person and character and educator.

Give seminars about the principals of fitness and training instead of just trying to sell training packages; educate potential clients!

Make training more affordable and in a different format so more gym goers can have access to proper training and education.


Why am I talking about this?

Becaaaaaaaaause, I see so much WRONG around me and I feel powerless, trying to address it all. I have a genuine concern for the well being of people in general, and I recognize the importance of my profession; it is extremely sensitive and delicate to have someone rely on us to make lifelong changes and learn the right things to care for their bodies! It is, in a way, as or more important than having a good doctor! A doctor may not impact your life for the long term, but as fitness professionals, we can make or break someone's future and influence their life through their physical well being and likes and dislikes, general knowledge and interest, routines and habits and visions and decisions. So why the low standards and high prices?

Well, this is my rant for the holidays, I wow to become a better person, trainer, and yeah, wife, for the next year, I hope you have set your goals for improvements as well. Be patient, be kind and don't overeat!!

HAPPY HOLIDAYS, MERRY CHRISTMAS!

still behind

Well, my promise did not hold very well, did it? What can I say, it’s the holidays…
Although we did not make a big deal out of it, no Xmas lights, no tree or decorations, no cards and packaged to mail, and no time to shop. I find that keeping very busy is one strong solitary factor in keeping fit (no time to eat and go out) and saving money (no time to shop). Ok, so I simplify things…

Being in a hurry all of the time may not pay off if you are constantly stressing and end up getting fined for speeding on a regular basis. Radar detector my a…..They are more like bank detectors and hind sight…

Anyway, what to do with all this stress and all the holiday food and parties and so forth?
Portion!!! Portion everything and increase your cardio. It’s a must! I am so psyched to be able to get into a serious training routine again, I had abandoned it all for three months and feel like I am lacking energy and have lost a whole lot of muscle and my girlish shape. I am too vain to let this be so long runs, here we go! Speed training is making a come back too and I am sticking with the weights, even if I have to be at the gym at 5! It’s amazing how quickly we lose conditioning, muscle and cardio alike! Three months will definitely do it but a month alone is absolutely noticeable. I am amazed by how excited I am just to know that my training is starting! It truly is a bad habit to be fit and not one that can be a social one, it takes dedication, consistency, and honest, hard work to get there and maintain one’s fitness level. Reading on the recumbent bike does not qualify for workouts. Slinging around 3 lb dumbbells does not qualify for a workout. Spending x amount of time in the gym and not breaking a sweat does not qualify for a workout.

It’s interesting how individual exertion levels vary according to perception! For instance, I used to visit an elderly friend of mine regularly and accompanied her to doctors appointments and set with her, and heard her say to her doctor when asked about the level of pain she was in that it was a 10. Definitely a 10. What she meant was probably how important her pain should be to the doctor, not the actual intensity of it. Just as my husband was asked in the emergency room about his level of pain after he went down on the motorcycle and broke his arm, he said, well, if I hold it like this it’s a 5 or 6, if you hit it with a hammer it’s a 10. So there. If one does not know what it’s like to strain and struggle to finish a good set of shoulder press, or get light headed after squatting with weight, their perception of their 60lb leg press may be skewed compared to reality. And this is the problem, these guys are removed from reality. They are cruising in a Cadillac while others are riding dirt bikes in the gym. And they come up to me and ask me what they should do differently, and how come, after having worked out for 4 weeks, they still look the same… Stupid people: Spare me!!! It’s like living in denial with an addiction. No, I don’t overeat, I skipped dessert for lunch today! Yes, I work our regularly, go to the gym 5 times a week, three times cardio two times machines, and I still look the same, I even gained a few lbs so I thought to decrease the weights I’m lifting and not get buff!!!

IT’S THE SAME OLD IGNORENT STORY, OVER AND OVER! Do these people live under a rock? It should be prerequisite for every gym member to watch tv, so they would hear from “RELIABLE” sources what it takes to train and stay in shape, and MY GOSH!, to loose weight! But I must close for now and I still owe those links that I promised, they will be up by this weekend, I must go and train some people who are willing to work… BE PATIENT WITH YOUR FELLOW HOLIDAY PEOPLE AND MAKE ALLOWANCES FOR SCREW UPS! For one week…

Random Violet

It has been a long trying week. Husband avoided an SUV on his motorcycle by sliding under it and breaking his arm… Dog decided to take a long walk and forgot her way home (found her 2 hrs later though). Wiped my rings off the counter and couldn’t find my wedding bend (still missing) and other losses I don’t want to post on the internet. Then here is finals’ week at the college, my brother had a new baby boy but also contracted a bad flu virus and is home sick with high fever and another sick little boy. I also gave up my boot camp class that I miss already and feel very sad to have left behind… But, we gained a new pet in the form of a feral black cat that brought us a freshly decapitated fat rat and promptly dropped it(s pieces) on the front mat for my doggie to walk all over in, and bring into the house, while dragging bloody clumps of hair on her white paws all the way to her water bowl in the kitchen! Uuuuuuuuugh!

I now have 12 lbs to lose, a dog to tag with a GPS device, a husband to cheer up, a scardycat to feed, and the two finals to take. Much, much better week!!

I had some (yes! Two!) thoughts about people and responsibilities and though I am not an advocate for a police state, I think certain things should really be punishable by law, such as:

- pet owners with obese animals (it is a form of abuse, also very damaging and life shortening)
- kid owners (parent imposters) with obese kids (just poison the kid, why don’t you?)
- pregnant women drunk in public, or better yet, smoking and/or drinking (what would we do if we saw a mother giving a lit cigarette to a 5 year old, or a bottle of booze to a 3 year old? It’s an invisible and tiny person inside the womb – they might not know this…(*)%&*%%$%^)!
- and everyone else who makes me have a bad day and is driving in front of me while keeping the speed limit…(joke)

Now, I will close this post and hope you’ll find in your heart to have some decency, consideration and kindness for others – being it’s the holidays – and start thinking about setting new goals for the new year. I will come back this weekend and leave a great link list about health and fitness articles I have browsed through and want to share. So keep checking back!

Cultural Genetics

Wha....?? Yes, I made it up.
But why? You ask.
Because I thought it would be a good idea to explain certain things.
What things? You ask.
Well, I have a short story for you about my younger years' nutrition as I was growing up in Hungary.

Since we had very limited resources, and that included food, we did not have the luxury to think healthy. Though we ate lard and fresh cow's milk, we also walked everywhere and ate other vegetables and fruits that my husbands just frowns on. For instance, I remember eating bread (with a thick crispy crust and flaky insides) topped with a half of an inch of sour cream and salted to oblivion. Yes. Gross! We also ate a lot of smoked cold cuts (since we actually butchered pigs and processed all its meat mostly by smoking it and making sausages) on bread with lots of butter. We would eat fresh tomatoes with salt, beats, radishes, cucumbers in various forms, lots of cabbage (red and green), parsnips, squashes, sunflower seed, pumpkin seeds, rutabagas, and God knows what else! All of which we went and pulled from the earth, from our very own garden. My father was proud of his fruit collection of black currants, raspberries, apples, cherries, grapes, strawberries, pears, nectarines, peaches, walnuts, and God knows what else! He was not a farmer either, a chemist by trade. It was just that if we wanted to eat those things we had to grow them because we couldn't afford to buy them and they weren't always available. I still love and eat all fruits and enjoys discovering the exotic ones I never tasted. I still eat sour kraut and cabbage, paprika and tomatoes and other veggies, however, I am not so big on lard anymore. My brother used to make a lard and ketchup sandwich that was one of his favorites. My mom used to take the egg yolk and whip it up with sugar and give it to us as dessert or a treat (when she was cooking, or when my brother used the whites to put in his hair). So yes, heart attack to google power. I wonder how the heck we survive but here is what I think happens.

Cultural and social habits influence our life and we adapt. Although we ate a lot of really bad stuff, we also worked harder, moved more and ate vegetables and fruits a lot more. Even though it wasn't quite enough to make up for the lard, for instance, our bodies have developed to process and tolerate the fats and cholesterol better and break it down more efficiently than, say, the oriental cultures. I know that the Northern Europeans have lived a much longer and healthier life and it is mostly due to their Omega 3 and 6 high diets but they are also lacking passion and spice, such as the Hungarian population is blessed with. Ok, this part was for humor. But in all seriousness, I am quiet sure that our genetic make up is largely influenced by our cultural roots and one should not ignore such things when analyzing nutrition and what will or won't work for a certain person. I think nutrition is highly individualized and should not be treated as an umbrella program but rather a personal analysis that goes way deeper than "what are your triggers and bad snacks?" Everyone's vice is different and one great diet plan or nutritional advice may not work at all for another person, which is why we should look into where our habits come from and how we grew up. I can now see the contrast between my and my husband's make up who is from another corner of the world and grew up with a completely different bad nutrition. (Sugar, grains, sweets, and meats, not a lot of fruits and veggies but also lots and lots of running and sports, that would kill an average American kid).
With that in mind, I just want to tell all frustrated dieters to be honest with yourself and know why you do the things that are bad for you, and then you can craft a plan to intercept those habits.

Exercisers must know

"Why can I not loose weight? I've been training with you for months, not a lb loss!"
and
"I can eat what I want now that I am working out again!"
Exercisers, read this and weep:

The USUAL factors which are part of the big picture of weight management and weight loss are as follow: 1) sleep, 2) hydration, 3) hormone levels, 4) cardio vascular activity, 5) weight training and 6) nutrition.
These are not in hierarchical order, just what came to mind first. If I had to, I would struggle with putting % rates on their individual importance, but I do know this. People are generally not honest with themselves. The questions one must ask before "blaming" the trainer are such as: "Am I getting adequate sleep on a regular basis?" and "Do I keep myself hydrated throughout the day consistently?" and "Have I had my hormones/thyroids checked and my levels where they should be?" and "Do I do any HIGH INTENSITY cardio training at least 3 times a week consistently (sweat your a... off)?" and "Do I move some weights or am I still in the single digits and never get my heart rate up, never get light headed, never get sore, when weight training (in other words, is the intensity of your weight training high enough)?", and lastly, my favorite "Do I eat slightly less amount of calories with a balanced ratio of carbs and proteins than I need, to maintain my weight (newsflash: negative calorie intake = weight loss)?"

Let's recap the negative result when these conditions are not met and your trainer is struggling to beat some common sense into your pretty head.

If your sleep is lagging your digestive system is not functioning optimally, your cortisol levels may rise and interfere with everything you do (though this blaming the cortisol is a little too played out in my opinion, it might matter for you).

If you are not hydrated properly, your digestive system is not functioning optimally (all chemical processes need water, that is one reason, I think, our bodies are 66% H2O), and your get headaches, muscle cramps and get weak and tired.

If estrogen is having a party in your bod'dy, then you are screwed. You will retain water, and won't loose those darn pounds and put on muscle no matter what you do. Check into it.
Thyroids (though also too played out) lso play a role in your metabolism.

Cardio!!!!!!!!!!!!! Everyone thinks that ANYTHING qualifies for cardio!!! HELLLLLLLL NO!
I would say, that of the average gym goers, 80% has never done actual cardio, other than the social kind, or pass the time kind. Ask me about this, and it's not about running, you can do great cardio on any piece of equipment, but you have to DO IT.

Weight training - kind of the same. Women, you must must must pick up some weights. Like a spare tire. I talked about this a lot too, if you don't believe me, google it (LOL). AND it has to be consistent, at least 3 times a week!

Nutri-shion........ everyone is eating so well nowadays. But too much of it. No clue about portions, or nutrient content. Calories in, calories out. You eat some bread, a bagel, a piece of biscotti, a cookie, a cup of ice cream, and your cardio workout has given you -200 calories (if that), but you think you can eat more, and more junk, because you are "doing" your cardio. Big mistake! And when the session is over you rush out of the gym instead of jumping on something and doing a 15-20 interval workout, to optimise your already invested work. 15 minutes, people!!!

And I am NOT the source of your failure, nor is anyone else, but YOU!

Some of my favorite comments:

"Running is making my legs bigger" (whaaaa...?)
"I was good today, I skipped my desert for dinner" (as is a part of every meal, I'm sure)
"I walk my dog" (he's not the one eating M&Ms and his legs are a fraction of the length of yours)
"If I even as much as look at weights I get bulky" (cause you don't use them and give time to let the fat go and the muscles build)

and "I have been working with you for months, how come I haven't lost any weight?"
Need I answer that, dear "denial"? How come I haven't GAINED any weight? I have been working with me for years!!!!!!!!!

aaaaaaaargh!

Egg Salad

I was boiling some eggs this morning that I keep in the fridge for quick snacking, but I had left them boiling and forgot all about them. Half an hour later, when I went back to the kitchen, I realized what I had done and became skeptical, as to whether or not I could’ve over boiled them, could eggs be over cooked and if so when, and whether or not I should still try to use them in an egg salad. After deshelling them, it seemed they were just like the 7 minute eggs, so I proceeded to make my egg salad which turned out to be delicious, mostly due to the bit of mustard I had added. Then I wondered again; what have I just done? I have added a fat filled calorie dense condiment (mayonnaise) and totally ruined my awesome quick snack. Well, not ruined it but altered it badly. See, this is how easy it is to fall victim of added calories when it really isn’t necessary. Is egg salad better than a boiled egg? No, not at all. Aside from the already mentioned extra calories and cholesterol (because contrary to wide spread advertising, you should NOT get your Omega 3s from Smart Balance products) and fat, what sort of nutritional value does mayonnaise have? Let’s see… if you have a boiled egg you could have it alone, as I always do, with a bit of salt. OK, cholesterol, but you can easily choose to eat the white only. As opposed to having an egg salad, that you would have to put on something, generally bread; then how many calories has your little egg turned into? With all the yolk too. There. Make better choices and cut the crap. You would be surprised by how many “little” calories you can save and still have what you want. Because those little calories have to add up to about 35,000, if you want to loose, say 10 lbs. 35, 000!!!
The question though still remains: Can you over cook eggs? When do they explode?? (I already have a good half an hour on this project.) Any guesses?

FAU

Yeah, I'm still going to school. I wouldn't mind going till the end of times, except, I am getting frustrated and disillusioned. Especially at FAU in Boca. Could they possibly care less about the students, the actual people, not the tuition count, but the living breathing, driving, working people who attend that stinking school?

Well, I attend, and I don't think I want to, anymore. I started the semester driving around on campus for at least 20 minutes to find parking. All the while seeing umpteen cop cars and ticket devils, just writing up everybody. Rows of cars parked on a strip of grass. Not just one car, but rows and rows. Stuck in between rows on another strip of grass. Every usable patch of land was occupied, not out of disrespect, but out of lack of alternatives, yet they proudly go around punishing everyone. So it works like this: sign up, we take your tuition. Then we charge you a fee for your parking sticker and for being a commuter student. If you think you may want to switch a vehicle, or want to register another one, just in case, that's another hundred some dollars. Thanks for your payment. You will have no place to park, but we can hit you with some fines, so more revenue for us. We will also have students teaching you, who may be brilliant and promising scientists or mathematicians, but have never taught, nor do they have any communication skills. So good luck retaining anything. But thanks for your tuition and the opportunity to fine you while you are trying to learn and commute an hour to f...n campus.

Than, there are the counselors, the ones who neglect to tell you that a program you want to pursue is only offered on the Davie campus... and so forth. Than, there is a dental clinic where you can receive discounted services, such as cleaning, provided they don't accidentally move your appointment to next month and you have, once again, got to drive to that stinking campus and look for a stinking spot to park without having to pay and pay and pay. Who cares, right? I sure wish I was somewhere else, where there was a choice of schools, where the commute wouldn't suck so much, where I could afford to enroll in a program that is taught by teachers who give a f... Till then, I think I'll look into University of Phoenix. Home sweet home.... and I get my personal refrigerator and a little warm body laying next to me (Shaz) and my husband asking if he could bring me anything...life is not so bad, as long as you don't go to FAU.

The power of good clients

I love what I do. I want to get better at it and I want to help more people and be more successful as a professional.
I am grateful for what I’ve learned and experienced through my and my clients’ struggles and am genuinely inspired by some. I hope I can convey my appreciation for the people who reinforce my believe in hard work and honesty to self, and just a good, whole hearted effort accompanied by a little humor and lots of rewards that come in many different forms.
Someone said that I always say negative things and bitch about stuff, well, it’s not true, but ironically, it brings issues and concerns into view and I am just not very tactful when it comes to expressing myself on this platform that I created to express myself (intentionally repetitive).
I love helping people but I hate feeling helpless. I have so many ideas and inventions and wonder if I’ll ever get to them and do half of what’s in my head. I am starting by helping someone in need and also doing something for myself. I am taking on a pro-bono client who I think works so hard, and wants to be successful so much, that I am going to give her my time and knowledge to help her along. I am, at the same time, dropping another client who is beyond my help and is draining the life out of me, and am also changing my major to exercise science and dropping the education course that just straight up annoys me. I will work on my programs and training routines that are in my head and put them into action. I will continue to train myself and make time for my beloved husband and our joint dreams and projects. And the 9th day of the week shall be assigned to rest and recover. Hehe.

Runners of Flagler Drive

Why oh why oh why-o, would you not run on a 4 foot sidewalk, right along the water, but choose to take the rippled asphalt of the edge of a road, where several people have been hit and crippled already????

Run with, or against traffic – it’s all a show, and believe me, some of you are no stars to begin with… So get off the road and run on the sidewalk, for Christ’s sake!!! Especially around 5 and 6 in the morning when drivers are not even awake and you have your headphones pumping music into your ears so you won’t even hear when a motorcycle runs right over your left Achilles! Jesus! Why why why, won’t you get off the road!
This is not Colorado, people cannot even look out for other drivers, I won’t even ride a bicycle around here and you have a nice expensive private walkway to use! If there wasn’t one I’m sure you’d be bitching… so use it!

Or ask the guy for whom we have benefits and running events and who cannot participate anymore because he’s wheelchair-bound due to a reckless driver accident that crippled him while running on Flagler. I have nothing further to say. Get OFF the road!

Poll

Thank you for your comments on my poll, I have learned a tremendous lesson and will tighten up ship and throw the stowaways overboard from now on.
Whatever…

Anyway, it’s been a very long time since my last post and obviously, I am not the greatest person to commit to anything, hence my poor running career this year… oh well, that’s another “book” altogether. I have been seriously digging into the training business and how I can provide a better service and enhance my knowledge and find my “edge”. It is very interesting that I just now realized to change my major to an exercise science degree instead of secondary math ed. I do not want to be part of this sorry educational system and a system period. I love my freedom and flexibility and I will make the opportunities to teach and empower but not as a teacher, per say.

So here we go, I am making up for weeks of no writing, for both of my readers..lol.

Be aware of wellness centers

Although a great concept for today's ever so health conscious better off layer of society, they really are just another type of business that ride on a popular theme and are out to take you for all you've got. Or a good chunk of it. But before I start on my rant I want you to know that I have no personal interest nor anything to gain by giving this negative review and my honest opinion about something that is supposed to be a support facility and work hand in hand with training and fitness prescription. In a perfect world. Not around here.

As clever individuals have discovered, health has now become one of the leading industries to generate income for those who see the need for addressing various issues and providing guidance and measurement for anything health and fitness related. Hence fancy name expensive retreats and all medical technical and colorful wellness facilities. I have now had several clients who have gone and spent their monies to gain knowledge and much sought after expert advice and came back with nothing, or worse, with something unfitting and major issues left unnoticed! I was appalled, and I am outraged! And I will explain why.

A team of doctors and nutritionists and trainers and therapists and masseuist are found in one convenient place to evaluate the unsuspecting client who brings back print outs of pictures and basic information about calories, nutrients, body composition and such. We already know this. The only useful and harder to attain information I have gotten (for my client) was hormone levels and resting metabolic rate. Two paragraphs, if that. The other 4 pages are fillers. The scope of the results was crafted to sell additional services to get a more thorough evaluation of what additional services the client requires. No, it's not a typo. It's all about hype.

Meanwhile, I have already assessed a low metabolic rate and possible hormone irregularities but OUR main focus was to increase calorie expenditure (with interval training) and decrease caloric intake while revamping the quality of nutrition and finding an acceptable routine which works together with the fitness program that also has to raise cardiovascular endurance. Adding muscle,however, is priority while staying injury free. I am merely a trainer with not a lot of A.B.C.s after my name. I, unlike 90 percent of this industry, have and use my common sense and take a genuine interest in my clients' success. I am highly sensitive to all information (let that be comments, habits, concerns, indications or any signal) that warrant a cause that is part of the problem and impacts the results. What does that mean? I basically use my Gypsy powers to get the missing information that will aid my witchcraft when devising programs. No, not really. I just listen. And feel. And relate and care. But I digress, I haven't started this post to brag about self, though it feels good to know that I can...hee hee

Another example of a facility's purposeless existence is actually quite disturbing... I am not going to describe this in detail, but I will tell you that if a person is struggling with an obvious issue, such as an addiction or a self-distructive behavior, you bet your life I'm not going to prescribe any kind of fitness program till we address the underlying problem, or at least admit it and try to get it under control - in other words, CANNOT AND WILL NOT IGNORE IT! We wouldn't get new upholstery in a car that doesn't have an engine, right? Or buy pretty windows for a house that isn't even founded? What the h...? How can than well paid professionals let people slip by but take their money for something they don't even need, yet let them go home to their prisons and possible deaths???!!! Becaue that is what it is, when we are talking serious behavioral issues! Whose job is it to intervene? Who should take interest? Is it not a person's health even if they don't complain about it? Of course they won't like the confrontation but aren't we as bad as handing a drink to an alcoholic if we simply don't do anything to stop them?

I don't know... I am going to ask my readers, yes, both of you, to give me feed back and vote. I have changed the setting to not have to register when you answer a poll so go ahead and tell me if I'm wrong. I want to know.

So, in closing, I advise you health conscious people to find ONE professional who cares about you, let that be your yoga instructor, your running shoe sales guy or your dentist, anyone, and they will refer you to the appropriate source for guidance with your other issues. For instance: I always send people to the right store, the right doctor, the right therapist, the ones I have tried and know and respect, the ones I go to and use myself. Or else, go and have fun at those all in one service places with their beautiful facilities but just take it for what it is, their service may not be as valuable as they claim...

Answers

Cutting fruit out of your diet is not very smart. I mean, why would you? In a survey of a million obese people it was found that not one of them achieved their expanded size by eating fruit. In addition, fruit has so many other benefits that NOT eating them would be less than smart. From vitamins to antioxidants and fiber, fruit is very good for you, just try not overdoing it and not right before bedtime. Fructose is not the same sugar as simple sugar, the stuff that is used to sweeten other stuff. That is my expert opinion.
Eat fruit!

Not exactly. Three times per week, I would say, is the minimum if you are looking for results and trying to bring about changes, to look different, to loose weight, to be productive. Twice is better than none though. If you must only do that than you’d better have a long workout and do pushes and pulls on separate days. Three is better!

Pilates is a good way to put your back out, if you are not strong enough and/or not used to those kinds of movements. It hurts me every time I do it. I have too much muscle and not enough flexibility, which is not an important factor when one wants to be steady on one’s feet and strong enough to do interval training and run up and down the bridge. If you plan on watching tv in a seated position on the floor, than yes, do pilates till you’re blue in the face. If you are looking to “tone up”, first step would be to build muscle which you can tone up. Pilates does build core strength, but not much beyond that.
Definitely does not add muscle at the rate you can build by doing traditional weight training exercises. It is not weight bearing either. Slim down?? Well, at least you are not eating for that hour duration of the class so yeah, maybe… not!

Have you looked into a spin class lately? How many fit people were there on their stationary bikes? Aside from the instructor. I see a spinning instructor who works out with weights before her class and yes, she looks very fit. She also does the stair master, and plyometrics, and I bet she runs too outside the gym. The problem with spinning is that everyone is in charge of their bike’s resistance, hence the intensity level at which they work out. Lets say you are riding a bike on the road. Do you adjust the terrain to fit your desired level of effort or do you just push yourself and get through it and try your best to stay with the group??? I bet no more than 10% of spinners (and I am being generous here) actually get a decent workout from spinning. It’s not enough. Riders in the real world pedal hours almost every day to get better and challenge themselves. Two or three classes a week at your self guided intensity is not going to do it. No.

How many football players you think go out onto the field on an empty stomach? Not a one. It’s better to have fuel if you know you’re going on a road trip. So get some carbs and got o work. Not better to work on empty stomach.

No. Eating more often will result in heightened metabolism and better energy disbursement and less fat storage from the same amount of calories. Not going to expand on this, it should be common knowledge by now. Snack people, eat yourself skinny! Seriously! (By snack I mean eat healthy, protein rich, small amount and not crappy carbs!)

Fat free and sugar free is replaced with artificial stuff that can be worse than saturated fat. Be careful and do your homework! No, it’s not OK!I

A marathon is a very draining high impact short term goal after which the body can go overboard when recovering and not only it can injure one, it can keep you from further training, it can backfire and put you back in fat! It is, however a good training goal for some, but definitely not everyone and definitely not for the weak or overweight. It should not end there either. I actually wouldn’t recommend it…but more on this later.

No. sweat is not an actual measure of workout intensity. One can sweat more due to high sodium or high metabolism. Or just because you’re stock in a cardio room with 10 other people sweating next to you. Not at all a good measure or an only measure!

Weights and cardio. Do both alternating. Old school old song. No shortcuts.

Absolutely yes, both strength training and cardio are necessary for a long term health and fitness goal and to lose weight.

In closing: nutrition, weight training and cardio are ONE, loose weight, tone up, stay fit, all the same. If you want to take a Pilates class, by all means, go ahead! If you want to run a marathon, go for it! If you feel like spinning once in a while, good for you! Cannot single out any one activity as good or bad, but I must stress that in order to be effective in reaching your goal a good base program of 3 days weights and 3 days cardio is a must. It is not that difficult and is all so rewarding! Everything else is gravy, fun, why not, do it!

You must enjoy and live this, not as a short term goal, but as a way of life. It will keep you strong, young, energetic and self loving, which is more than most people can claim nowadays. But don’t take my word, look around and see… Any questions?

Poll closed

Dear Readers,

I will answer my poll questions and elaborate on why it is what it is later today. Thanks for answering!

Good nutrition - Fast

Fast food ala Violetta:

Sauteed Chicken, Mixed Veggies and Brown Rice

Prep time: 15 minutes

Take Perdue perfect portions boneless skinless chicken breast.
(Ok, so I cook two at a time... they are perfect portions for starvation and I need the extra protein.)

Anyway, throw the chicken in a skillet with some seasoning, olive oil and balsamic vinegar.
Throw a bag of Steam in a bag Asian Medley veggies in the micro for 5 minutes. Prepare other bag to be thrown in the microwave. That's your brown rice by Uncle Bennie, 90 second cook time. The end.

Variation 1:
I sometimes bake a few sweet potatoes in a batch and add it to my meals, but you have to prepare ahead with this option and just reheat. Not yams, sweet potatoes!

Variation 2:
Use canned black beans instead of steamed veggies. It takes a few minutes to heat up and they're good for you.

Variation 3:
Sear a good quality sushi grade tuna steak with or without sesame crust, or broil a piece of salmon instead of the chicky.

Variation 4:
Drive to Taco Bell get a something Grande and chase it with a fine bottle of Corona.
(Don't' laugh, I've done that too)

Or go to www.dietdetective.com and search their site to get ideas. It doesn't take much to make good choices when pressed for time.

LADIIIIIIIIEZ!!!!!!!!

SO YOU DON'T WANT TO BULK UP?

That's fantastic!!
I get more and more rebuttals when I ask women to pick up weights, such as a 10 lb DB, saying they don't want to add mass and get huge and bulging.

Turn on the TV, read a magazine and go to your local gym, because you just WON'T listen to me, no!

Big people move big weights, yes, but moving big weights will not make you a big person! Look at some of the fit women with flat abs working out around you. What do they do? Everything. They run, do the StairMaster, do lunges, squats, chest presses, lat pull downs and shoulder presses and sweat their a...s off! I move big weights too and I don't bulk anywhere... not even some places I would like to...

And than there are the tight fat population, who shows me how hard their arms are, not flabby, just happen to weigh 10 lbs more than they should. Yes, they are hard, but it is still fat!!! And lots of it!!!

you are here with me once again in the department of redundancy department:

Elementary principals of weight training:

1) You must pick up weights and challenge yourself and get stronger all of the time.
2) Fat is fat. It will not go away from one place alone, you must reduce "body fat" (see, it's not called "arm fat" or "ass fat") in order to see slimmer arms and gut and butt.
3) Muscle specific exercises such as abs and triceps will not shape and lean those areas without total body fat reduction.
4) A minimum split for an effective weight regimen is 3 times a week with a rest day in between.

Thank you, thank you very much!

Poll

Good morning everyone!

What a beautiful morning it was! Great time to get outside and sweat.
Some of us do it to loose weight, some to be able to eat what they want, and some to stay fit and in shape.

Whatever your motivator is, I want you to have fun, enjoy the work and be effective.
I have looked at the poll results so far and have to say that I cannot wait to get more answers, close the poll and give you the answers so you'll see how easy it is to go wrong with one or two things and (basically) screw up your efforts.

So go ahead and tell me what you think, answer all the questions, if you're right, great, if not, you'll help someone by showing the weak areas of fitness awareness and allow me to enlighten you. So go to the left and vote. Thank you!

dogie dog thoughts

Shasta is a little animal, a pet. Her quality of life is entirely dependent on me. It is what I make it to be. I don't dress her up, paint her nails and put bows in her hair. I do give her attention. A lot. And take her with me whenever I can. In the car, on the bicycle, she's even been on the motorcycle. I try to include her, make her part of my life, in addition to tending to her needs. She doesn't care whether she rides in a Mercedes or my VW. She doesn't care what her pillows and beds are made of, she knows they're hers in her home.

During my Army service I have been around dog farms while on a field exercise in the South Korean country side where the cries and yelps of hundreds of dogs echoed in the dark night, while beaten, starved, and jammed into tiny cages, fighting to live, just till they got ripe enough to be slaughtered and tenderized and served as a delicacy to the local people. Kegogi, is what they lived to be. Horrifying... I cannot judge, that is their custom, but thank God I don't live there (though they don't eat all breeds, certainly not Maltese, still...)!

When I took Shaz into my arms as her original owner handed her over to me, shaking, wild eyed and nappy haired, I wowed to give her a good life and let her be my little precious. So she is and I wouldn't change that except to take her tormented years away...

Pets are responsibility, joy, and fun and totally dependent on us.
And she will always love me...

Dog Phile - home cures and uncurables

Readers, friends and the whole world should know by now how much my little precious means to me. My little Maltese, Shasta. She is 14 years old, going on 14, and she is my shadow, my arm fixture. She prefers to be carried instead of walking and sniffing, she sleeps next to me on my pillow, behind my knee, by my stomach, under or over the blanket, on my arm, and she eats with me, sometimes while sitting on my lap. When I am home, I have to be within sight, preferably right next to her, or she will whimper til I pick her up. And I do. Pick her up...always. Bad mommy - I know.

I had her since she was 7, given to me by a total stranger, a older lady. I knew nothing about her. She didn't respond, was freaky scared, didn't eat, didn't potty, I thought she was def, and or abused or neglected. The vet confirmed my suspicions when told me that she was at least neglected, maybe abused. So I was very gentle and babied her till she started walking with her tail in the air.

Now she takes me for walks, lets me sleep in once a month passed 6am, lets me nap when she feels like laying on the couch with me, lets me cook if she can hang out in one of her 8 beds around he house and watch me, even lets me go out to breakfast if we can sit outside and she can eat with us.

Than sometimes she gets very disinterested in her food (which I cook for her and mix with dry dog food), and I get anxious. I get that way a lot with Shaz. Even though I learned to read her very well , I don't speak Maltese and she cannot convey her thoughts and that concerns me with extra sensitivity to any sign at all that yields a change. Naturally, I want to know why she acts out. So I ask her. "Shassy, what's wrong? You don't like your dinner? Are you not hungry?" And if she starts jumping backwards, away from her dish, shaking her head, I know she doesn't like it. If she just walks away slowly with her head down, I know she doesn't feel good. Sometimes this persists, then I give her some children's Benadryl and it brings her appetite back. It also helps when she rubs her face like a cat, or thrashes around on her back trying to rub her eyes and face, or chews and chews her paws - allergies. The fleas are pretty much under control and they're easily detectable in her white silky hair. Although I give her some people food, I try to limit it and she only gets one or two little cookies from te Lorna Doone 100 calorie packs. Her treats include an ounce of Lactose free milk (poor dog) every other day or so, a rib bone once a month, those cookies, a few licks of yogurt, and everything in between I happen to be eating and sharing with her. She is in good spirits and even plays and runs around like a little puppy after her bath and hair drying. She loooooooves her hair dryer! I think the heat sooths her arthritic bones. She doesn't get around like an average dogie, doesn't jump or walk up steps, she has to be picked up. Sometimes I find her behind a step, stuck, just looking for someone to get her out of her predicament, and I don't even know how long she's been stuck there. She is old... But when we drive she stands up on my leg and puts her paws up on the window sill and sticks her face into the wind. A friend of mine pointed out once that she looks very much like Valcore (Never Ending Story) when she does that. She loooooooves to ride, loves going to places (except the groomer and the vet's office) and licking people. Or the couch. Lick lick lick. It's strange, but that's what she does.

She should have a great day today 'cause mommy is going to stay put and read and write (study) all day! Off to work we go! Hopefully I'll get a break when she takes me out for a short walk or asks for some food. She is my little precious after all and I gotta do what she needs me to do, who else is going to?

My polls

Hey Guys!

Please take a few minutes of your time and answer the questions to the left (all of them please, keep scrolling down) to the best of your knowledge. Say whatever you believe to be true, I promise I won't ridicule your answers but will touch on the subjects that are most misunderstood or neglected and help you get a better understanding of overall fitness and how to attain your goals.

and drive on

Clues for the clueless:

People are looking over at you as they are passing you and taking a good long look into your car. -They are wondering what an ignorant idiot like you looks like. Could you be driving in the left lane at the speed of sleep?? - They would like to convey a message to you but you seem to be oblivious to your surroundings, the entire highway and the traffic on it!! - Chances are: you are doing something noticeably stupid and/or inconsiderate. Be aware of your environment! You can also travel at any speed in any of the other lanes, you can turn your signal off, your flashers off and stop riding your brakes, and put down that &%#$W%$ cellphone! You may be sending false alerts to the drivers behind you, and blocking the ones who are actually driving with a destination!

more on driving -or- moron driving

I am starting a translation of the driving rules for people who had successfully passed, but forgot all about, the driving test!

STOP SIGN - Not STOP AND STAY sign. Stop, look, and proceed. Move! Not stop and stay, I swear!

MERGE (LANE ENDS) - yeah, YOURS! Not mine! YOU merge! That means: make preparations to come into my route of travel. Yield to your superior, which happens to be everyone in the other lane! YOU ARE INFERIOR, pay heed!

more to come after my second drink...lol

PS: Watch for motorcycles, who am I kidding... have you ever seen one before it passed you? Do not pull out in front of one! It will be on you in 0.2 seconds, no matter how far that headlight seems!

make it fit

Your schedule, that is. Your life. Your work, your family, and fun and fitness. Balance to be balanced. How the hell...?
Having a non-traditional work-schedule and multiple activities makes balancing pret-ty hard sometimes. Sometimes we get up earlier to be able to work out. Sometimes we leave home earlier to go to work. Sometimes we have extra projects and "things" that have to be fit into our already loony schedule. Yeah, it's called life. How are you supposed to manage and maintain that balance and what suffers when you don't?
I tell you something, when workouts and training get cut to make room for something else, no matter how important, it may (if it's done frequently enough and with increasing ease) create a chain reaction that I have been hearing about from clients. It can be hugely damaging and difficult to reverse. I"ll explain.
When that 5 o-clock workout gets tiresome because you stayed up passed midnight working on something, or just didn't get a good night sleep and you decide to sleep this one out, you start a trend. It's kind of cutting your intervals short on training day because you just give in and don't feel like pushing yourself. Because that's is all it is. It is self discipline and commitment and when it's broken once it will be broken again. The second time easier. But that's not it, my little troopers, it will also bring about physical and psychological changes and not for the better! Exercise helps manage stress and maintain and/or boost metabolism, helps with sleep and digestion, overall energy levels and blah-blah-blah we-all-know-the-rest. That's all great, but would you notice when all starts declining? And it will, it does. Then you'll stay in bed BECAUSE you have no energy to get up. Then you'll sleep in BECAUSE your sleep pattern is not so balanced and restful anymore. You'll NOT eat less but you now burn less so weight gain, sluggishness, even mild depression can set in and creep up. And I am saying this because I have done extensive research and I am a qualified biochemist/psychologist/PHD/MD/OCD. Not...
I've BEEN THERE! And I can also confess, that I will be the first one to not want to get up and do what I must! Because we must! Must commit to training and health, not just for a specific time, not just till my shoulder feels better, my abs pop out, my butt firms up, my lower back stops hurting, my upper arms tighten up, the diet program runs out, I can fit into that dress, the beach season is over... NO! And here is why I'm going to tell you how much I love working with the older, mature population, not just because they exercise for the right reasons and for life, but because they are so dedicated and appreciative and not looking for instant gratification, visible improvements and changes but come to train and tell me how GREAT they're feeling, how much easier daily tasks are getting, how proud their spouses are of them and how great it feels hanging out with the grand kids without tiring out.
The purpose of this post really was to reiterate to all of you how important it is to find, and I mean FIND and actively search for something that you like to do for life, something that will keep you fit and challenges you, and make a commitment to sustain your training for LIFE! It is such a powerful influence and I can honestly say this without any special qualifications, just from the heart, and from experience. I can say this because I believe it with a passion and would do anything to change anyone's views if they doubt my words. Great rewards do not come with half a... efforts. Great rewards come from great efforts. So trust me when I say this, it is sometimes a huge effort for me too to maintain and stick to my commitment, even if it happens to be my job. I have to stay dedicated from the heart, otherwise I will not be able to motivate anyone, including myself. So if you, or anyone you know feels a need for motivation please direct them my way. If you need a change of routine ask for my input, I'll gladly give it. I've tried a lot myself. I am not Sonja the-greatest-runner-in-this-zipcode-and-beyond and my life is NOT running, however, I am a libra who seeks balance. The greatest tool EVER to balance everything around you, including your self, is regular, challenging exercise and fun activities for fitness.
Make a decision today and make it part of your life. Just like work, and sleep. Experts say that if you do anything for three months it becomes a routine. Three months. Challenge yourself and reap the rewards for life! LET'S GO!

my duty to you

I found that I too have regular readers, at least two. So to them I have a duty of keeping my posts up to date and updated. Since I am not adhering to any kind of schedule or boundaries, I thought I should create some, so I'll have something to adhere to. Why not set a definite posting date, such as a Saturday morning, so no one has to keep reading the same stuff and waste their precious cyber-time. Yeah.... that'll work.

I wanted to write about DRIVERS and their driving habits and what makes me mad. It's the drivers with their non-driving habits that make me mad. To list a few: coming to a dead stop before a right turn. NOT necessary! Keeping the posted speed limit... let me fill you in: in this safe and free country of multi-cultural ethnic drivers and aging adults behind the wheel, the speed limit is what you can safely do without coming to a full stop! You can easily add 20MPH to what's posted and still be safe. That is if you are planning to actually get somewhere in under 1 hour. On a same stretch of an almost totally straight road the speed limit jumps from 25 to 35 and back to 25. Why? Who knows. Things don't always make sense around here. So let me go, I"ve got a destination and traveling is not a productive use of my time. Unless I'm text messaging... yeah, that's another one. It should be punishable by death. Execute a few teenagers and that will set the standard. No means no. They'll end up killing more than a few people, believe me, I've come close to becoming a victim! Hanging ball sack from the trailer hitch? Seriously... "God is my pilot"??? ooookaaaaay...What do you use for fuel?? And are you aware of the right pedal by your foot? Get going, sister before I send the devil on your a....! Nasty, ugly stickers on your car, like on your t-shirt. Who cares... If you have nothing positive to contribute than shut up! OOps! One more... driving with emergency flashers is not a weather indicator in most places. It is on I-95. It means it's raining. Turn your lights on instead to be SEEN from behind!
Clearly, the solution is to have a designated lane for people who drive, just one lane! But they would have to have a special license, obtainable on an obstacle course and from an all terrain test. Yeah, that would be KEWL! And it could be called the DOD lane. Drive or Die. I like that.
Have a nice weekend, and thank God for creating motorcycles!

deep...

It's been almost a week since my last post and I must admit, I haven't really had a worthy thought to add till today, when I almost crashed in the emotional waves of the day, and yes, my passion: my chosen career. I was faced with a few challenges and blessed with a few rewards, simultaneously, and I just found the day weighing on me and felt the urge to write, to find relief.

What happened?
About the challenges...it is a sad moment when I, an overly passionate, overly conscientious, overly caring, and just extremely overly person has to realize that not everyone can be helped, more sadly, not everyone WANTS to be helped or is willing to even listen. So let go and watch them disappear in the current, pulled down by the bulk of their rigidness, and drown in their screams of stupidity. Oh yes... And we have to let go. It is painful and I hate it! But go ahead and ask me how to make the tummy disappear and the sagging backs of the arms flatten and tighten and so on and so forth. And when I tell you to increase cardio and work the big muscles you ask for tricep and ab exercises to do, EXCLUSIVELY! Well than...I consider myself a health and fitness GURU so why won't you listen to my advice? There is NO quick fix, no shortcut. I want to make you better and I go out of my way to make you listen and retain, and incorporate and learn to like what you do, and to want to pass on the knowledge.
Let go....

Then... I have been so fortunate to have had clients who became more than just clients, and have enriched my life and have given me the "fuel" to go on and continue talking loudly to the def people. I cherish these encounters and they make my choice so plainly clear, that this is the only thing that I want to do for the rest of my life and I will continue to brainstorm and invent various modes and ways of helping people live a fuller, funner life (I can make up words, I'm not form around here) while inflicting considerable amount pain and discomfort.

I have also found, that the new Neutragena Butter Hand Cream is wonderfully great scented and comforting, so go out and buy you some! Best on whole wheat toast...(kidding!!)

I have also found that if you do nothing else but say a good thing to someone and make them smile and feel good for one minute you have done a great deed for the day. One good thing...

I have also found that my dogie gets jealous while I write and feels neglected (husband is playing with Nintendo wireless) so I should limit these posts to during the day, when normal people work...lol.

I'LL BE BACK

after a busy weekend

Well Gang, or should I say, Both of You Readers,

It has been a short weekend for me with lots of new information and a new certification (yes, Pilates Mat I), and a full blown injury of my hip flexor - or so it seems. I have not been home much these past two days and I missed that, but it was also nice to learn what I have and take the early morning ride to go to class and collapse in the evening afterwards.

I have to report that our Club Social (the palm beach roadrunners) was a joke, but a good race for Dave Ragsdale and the participants. I was very disappointed at the organization and club attitude that showed little or no appreciation for its members, and ridiculed what should've been a "social", our annual BIG event. So much for that. I quit this club. I can still run just like everyone else. Or join the Wellington Road Runners. Or make up a new one with more track work focus and new races, such as track meets.

On a lighter note, this morning's Boot Camp was great but I truly missed working with my group and not breaking a sweat. It is going to be extremely difficult for me to have the discipline and not "move".

haahaa... I just re-read this paragraph and I almost sound a little twisted. I said ALMOST! First off "on a lighter note.." than "Boot Camp". Yeah, what's on a not-so-lite note??? lol Than the struggle with doing nothing. Should this be the other way around? Maybe I should see a different kind of doctor, not a sports injury guy. lol.

To give you something worth reading for the day, why don't you check out this article about metabolism, even if you know everything it's good to refresh and get the whole picture now and again. http://www.thestretchinghandbook.com/archives/metabolism.php

I'm giving up a good one here (as if you guys didn't have GOOGLE), but please visit this site and look into some of the exercises, it is a huge "database" of workouts and it may provide an extra kick or a little spice to your existing workouts, or a little fun just trying out some of them and changing up the old routine. Spend some time here...http://www.exrx.net/Exercise.html

Finally, if you are looking for an aid, a system which helps you adhere to your weight loss or fitness goals, this is a great way to stay grounded and have fun on the way to your individual success! GO!http://fittracker.shapefit.com/

aaaaaand, but not least, HAPPY MONDAY!

Quick note

So it's another weekend approaching. My body feels like a big blob of hurt, so it's time for recovery and rest. There is also a two day Pilates workshop and a 5k (which I'll probably just volunteer for, not run) included in my weekend "recovery". I find it harder and harder not to do anything, than I find it harder and harder TO DO anything. I don't get it. Why I have such a hard time with taking time off. I think I'm going to gain 10 lbs and lose all base fitness if I take 2-3 days off. Ridiculous... Could this be an obsession? I hope not. Further studies are required. Maybe I'm just aware of my declined running capacity and it really bothers me.
Anyway, gotta run, have a fun weekend and see you back next week! taa-taa

I forgot a big one!!

Just because a food is a "non-fat" or "low carb" or "sugar free" item, it doesn't mean you can consume 2 lbs of it! au contraire! The fat, the carbs and the sugar (that gives the food its flavour) is replaced with something artificial, something chemical. So what works for me is eating REAL food but with strict portioning! One cup of ice cream is not your Starbucks coffee mug of 24oz! It's one cup 8 oz.! Biiiiiiig difference. Count the calories on that one! And about bad fats; have a big fat T-bone or Delmonico once a month, your heart won't stop pumping, especially if you are doing your cardio. Everything has a balance in nature. We don't eat to live anymore, we live to eat. We don't catch and gather our foods either, so we exercise. Don't try to overdue any part, find what balance works for you and eat and drink merrily!

I still haven't been to the grocery store and am getting hungry writing about food...

Violet's Principals about Dieting

I want everyone to say after me:

1. There are NO foods whatsoever that shrink your anything after consuming them. Such as I saw a headline of at the supermarket checkout...

2. If you want to lose 6 lbs in one week you can a) start smoking crack, or b) stop eating, or c) stop drinking water. Either way, it is not healthy and it may cause serious health issues and get you a fast ride to the hospital. Or, you may have 40+ lbs to lose, in which case it's OK.

3. There are no spot reducing exercises for any of your body parts. Such as tightening your arms, butt or stomach. Those are just the places where the accumulated fat is visible the most. You are also carrying it around your organs - internally. No one complains about that..

4. Drink more water and eat every 2-3 hours. Look for a post about healthy snacks and pick at least 4 per day.

5. Exercise at least 4-5 times a week, including weights & cardio. Skip the yoga if your goal is to lose weight. Do yoga for your spiritual health and to stretch, don't expect miracles even if you spend 5 hours a week on yoga and Pilate's. Those practices lenghten and strengthen the muscles you're supposed to have while teaching you form and alignment!!! Cannot (as of today's science tells us) replace good old fashioned cardio and weights with Zumba and Body Sculpt. Sorry. Don't learn landscaping if you want to be a race car driver.

I have lots more but I have to go to the grocery store and read the stupid headlines again so I have fuel for another round... it's a conspiracy, I tell you!

almost forgot... do log your food intake (and do it honestly!!) for a week or so; you'll be amazed by the information you'll receive and what you will learn. it is imperative, if you want to succeed and have nutritional concerns. Just as long as you have no hygienic concerns, or basic need concerns, or mental health concerns...

Another email

I thought I'd put this up, it's not like I get any complaints about the contents and I always liked the guy (Bob Hope) - he reminds me of my father...yes, goofy...

Thanks for the memories


I HOPE THIS WILL PUT A SMILE ON YOUR FACE AND IN YOUR HEART.
Tribute to a man who DID make a difference:



May 29, 1903 - July 27, 2003
ON TURNING 70 "You still chase women, but only downhill".
ON TURNING 80 "That's the time of your life when even your birthday suit needs pressing."
ON TURNING 90 "You know you're getting old when the candles cost more than the cake."
ON TURNING 100 " I don't feel old. In fact I don't feel anything until noon. Then it's time for my nap."
ON GIVING UP HIS EARLY CAREER, BOXING "I ruined my hands in the ring ... the referee kept stepping on them."
ON NEVER WINNING AN OSCAR "Welcome to the Academy Awards or, as it's called at my home, 'Passover'."
ON GOLF "Golf is my profession. Show business is just to pay the green fees."
ON PRESIDENTS " I have performed for 12 presidents and entertained only six."
ON WHY HE CHOSE SHOWBIZ FOR HIS CAREER " When I was born, the doctor said to my mother, 'Congratulations. You have an eight-pound ham'."
ON RECEIVING THE CONGRESSIONAL GOLD MEDAL "I feel very humble, but I think I have the strength of character to fight it."
ON HIS FAMILY'S EARLY POVERTY "Four of us slept in the one bed. When it got cold, mother threw on another brother."
ON HIS SIX BROTHERS "That's how I learned to dance. Waiting for the bathroom."
ON HIS EARLY FAILURES " I would not have had anything to eat if it wasn't for the stuff the audience threw at me."
ON GOING TO HEAVEN "I've done benefits for ALL religions. I'd hate to blow the hereafter on a technicality."

Forwarded email

EVERYONE'S FAVORITE!

Here's a good one though. At least I thought so....

Today we mourn the passing of a beloved old friend, Common Sense, who has been with us for many years. No one knows for sure how old he was since his birth records were long ago lost in bureaucratic red tape. He will be remembered as having cultivated such valuable lessons as knowing when to come in out of the rain, why the early bird gets the worm, life isn't always fair, and maybe it was my fault. Common Sense lived by simple, sound financial policies (don't spend more than you earn) and reliable parenting strategies (adults, not children, are in charge). His health began to deteriorate rapidly when well intentioned but overbearing regulations were set in place. Reports of a six-year-old boy charged with sexual harassment for kissing a classmate; teens suspended from school for using mouthwash after lunch; and a teacher fired for reprimanding an unruly student, only worsened his condition. Common Sense lost ground when parents attacked teachers for doing the job they themselves failed to do in disciplining their unruly children. It declined even further when schools were required to get parental consent to administer Panadol, sun lotion or a Band-Aid to a student but could not inform the parents when a student became pregnant or wanted to have an abortion. Common Sense lost the will to live as churches became businesses, and criminals received better treatment than their victims. Common Sense took a beating when you couldn't defend yourself from a burglar in your own home and the burglar could sue you for assault. Common Sense was preceded in death by his parents, Truth and Trust; his wife, Discretion; his daughter, Responsibility; and his son, Reason. He is survived by three stepbrothers; I Know My Rights, Someone Else is to Blame, and I'm A Victim. Not many attended his funeral because so few realized he was gone. If you still remember him, pass this on. If not, join the majority and do nothing." (author unknown)

Just for fun

Check out this link, it is newlsflash from ACSM's annual meeting this year. Pay particular attention to the TRAINING entry towards the end about women and weights.
http://www.active.com/nutrition/Articles/Sports_Nutrition_News_From_The_American_College_of_Sports_Medicine.htm

About Personal Training

There was an article in this Sunday's Post's Job section, front page, titled "How to get started in a career as a personal trainer". I wonder if you have seen it. The picture that is. Trainer dude standing behind trainee woman who's executing a shoulder press with 2 lbs dumbbells. 2 lb dumbbells! Like two cans of soup, for crying out loud! In my gym, Silver Sneakers handles more weight...
I have one comment.
First step, after certification, GIVE THE TRAINEE SOME WEIGHTS, SO SHE'LL BENEFIT FROM THE WORKOUT, unless she is in therapy, injury recovery, or surgery recovery. Why put a promotion picture that ridicules free weight workout and training? I feel that one of the most difficult tasks as a trainer is to convince the female population that it's OK to pick up some weights, more so, it is absolutely necessary to pick up some weights and they can do that without the fear of bulking up and getting big muscles (in your arms, haa haa haaaa). If that's all it took to get big, why do female body builders have to resort to taking male hormones to develop big muscles? Has anyone bothered to think about that? (OK, maybe we can include the former East German track team and the Russian sprinters). I get so irritated and mad when I hear the whines of the women who are so hugely misinformed in today's ever-evolving fitness freakazoid world and tell me they just want to tone up! I am sure I had a post addressing this issue already, so let's just stay with the one comment:
Couldn't we have had an adequate representation in a newspaper photo?

Yeah, I know, it's not a big deal, only to me, who has to be one of many to try and shake an old institution of crusaders from burning witches... Or one of many who has to try and grab the tail feathers of an ostrich and get its head out of the sand... Or one of many who has to testify that Harry Potter will not turn your catholic son into a crackhead... and still, what's for lunch?

Bad run, good trip

Dearest Readers,

First, a note to let you know that I appreciate the time you spend reading my blog and I so love the comments, no matter what they may be. It is good to know that I am reaching some people and perhaps providing a little more than entertainment - on the good days. The rest, such as my ranting and b....ing about stuff is sometimes just to raise awareness and make you think about the issues I see exist/arise in our everyday lives. Mostly though, I just love learning and finding out about new things and feel it to be my DUTY to pass some of it along to you, if I deem it worthy or happen to remember.
Good then... what's for lunch?

I posted last on Wednesday and promised a part two for the next day. It didn't happen. Beeeeecaaaaaaaause I was faced with new challenges, some of which turned out most excellent and another not so good. Cannot excell at everything, right? I take failures or anything that doesn't turn into a success very poorly. I stress and get tensed up to the point of having breathing difficulties. Then I go for a 10 miles run. So let me elaborate on that experience and tell you why it was so great to be out on a Sunday morning even though the run was NOT a success.

This week running got the backseat to the new challenges in which I had to invest most of my time. So by the weekend, I was having withdrawals and felt that I really really needed the mileage to pick me up and and let my thoughts flow freely (with a lot less oxigen getting to thee brain) and re-energize! So I went out with tired legs and a tight back. At 3 miles I knew I should turn around but that would've been giving up and admitting to a failure. I did that already that week (once). So I pushed on. I knew I started late; after 7 the sun rises fast and the heat starts beating you down merciless. I was running a loop, so after 5 miles I had no choice: a cirlce is a circle. But let me talk about the route because it is important, it is part of the experience that helped me "get over" my run. From my house I can go down to Flagler and on up to the Southern bridge over to the Island on A1A and back West to LW over the LW bridge. 10 miles.

How I got over my run and the searing pain in my thighs was partly due to this scenery and partly to the comradery I felt when passing about a 100 other people, running, biking, walking, and mostly smiling and waving. So then picture a Nano full of music, a beautiful sunrise and a grand scenery speckled with the spirit of human endeavour, vigor and spirit! I saw runners, joggers, cyclers, triathletes, the Leukemia team, walking moms, and a few other uncathegorized persons bobbing along the Intracoastal. And although I don't think I was influenced by the runner's high because I walked about 8 times during the run, I may have been a little dehydrated to feel so elated by this experience. I don't know, you tell me! I did have to stop at the Leukemia Team's waterstop and ask for a refreshment. They did not want to deal with a deranged sweaty person so they gave me some water....lol. When I got home the next day (ok, maybe not that late) I was feeling pretty good about having done my pitiful run, and not because of its training value but because of its human value...

When I see seriously overweight women running in pairs or groups, and elderly guys shuffling along with what looks more like limping than jogging, and volunteers handing out water and monitoring hte course (for the Leukemia Team training) I want to say GOOD FOR YOU, KUDOS TO YOU AND KEEP PLUGGING AWAY! And no offense or disrespect to the athletic community but all of you high speed cyclist and runners with your high tech sunglasses who cannot acknowledge a friendly "Hello" because you are too wrapped up in yourself than in the experience; you look like you are not enjoying your workout half as much as the bobbing non-athletes and weekend walkers and that I think is a pity and something I hope I'll never feel or show. So one morning or evening please take the time and get outside and remember why it is so envied elsewhere in the world to be living in Florida, and why, with this many sunny days and scenic routes you have no excuse not to get motivated, appreciate, rejuvenate, inspire and encourage yourself and others to smile. It's such an American thing, so smile!

Random stuff

I had promised some links and discussions and right now I trying to think of all of the things I wanted to share - we'll see how far I get. An article about a disabled sprinter who wants to compete in the next Olympics. Not para, Beijing. Here is an article (one of many) about this amazing athlete; I only want to add that my heart goes out to him in genuine admiration, but he cannot (and I don't think we will) rightfully challenge a non-disabled athlete who is working without artificialialities. This sport should not be altered to the state of golf, for instance. How would it look to have the tallest runner start a few meters behind the start line because his stride and legs are longer than the front guys? Like having a handicap. Yeah, right. Or why not go by weight? Give the guy who carries most muscle and weight in general, a few meter advantage! Lower the 2m mark for a shorter jumper on high jump! And it could go on and on. One of the beauties of track and field is that it is not a fair competition. Or close to it. It is not judged, it is measured in distance and time. Universal everywhere. I love that about running! When I was in 6th grade and went to the National Cross Country competition I was one of the smallest girls there. I felt like I was on a horse track (oh wait, we were! lol) and I was about to get trampled. Well, almost. I had elbows...heehee. Bony ones. Anyway, back to the story; this guy could've ended up in Jerry Springer and we would've watched him being lifted out of his home with a crane, cause he was so depressed and overate for 20 years and now there's no hope to save him from himself - or his self pity. Instead, he made the best of it and continues to grow and challenge himself. Another issues I am having with this issues is that we try so hard to overcome handicaps, to make the handicapped live more "normal" and here's a guy who simply grew out of the paralympics and wants to be normal, should he not get the chance to be normal? If he was CLEARLY disadvantaged, would we let him run? Read about him and decide for yourself.
http://www.nytimes.com/2007/05/15/sports/othersports/15runner.html?ex=1184904000&en=9925927b1b9be9ac&ei=5070

More to come tomorrow, ran out of time for today...:)

Wednesday...

Hello Peoples,

Happy Wednesday, what else can I tell you?

I have officially become the neighborhood pet sitter. I don't mind it, but Shaz does. We brought a little birdie named Fish to the house and Shaz has been trying to get to him at all cost. You would think she's a cat, the way she antagonizes that scared little thing. He's shaking so badly his tail feathers are drawing and EKG... Than the cat... Bud the cat now likes to join Shaz and I as we walk by his driveway, to keep us company on our morning walk. It totally distracts Shaz and she's quite puzzled, just stops and wags her tail, not being able to decide if she should bark, charge, play or eat the hairy thing. We are supposed to let him out in the mornings and put him back before noon, then feed him at night, along with the fish in the pond. So far so good: no casualties. Tomorrow though, next door terror will be joining the circus, who is a Skipperkee, and for those of you who are unaware that means hyper-intelligent with emphasis on the hyper; multiple layers of coat, which means shed shed shed; and an insatiable appetite for tissue paper. Although he is 7 years old, he can get into 4 different mischiefs before you can say STOP IT! Shaz actually doesn't mind him that much, she just shies away from him and he doesn't express any interest for my geriatric puppy. I think after our neighbors return we're going to go away just the two of us. (My husband, not my doggie...lol) That is all I have for now, but I am going to publish a few links to some articles I found worthwhile reading and discussing so check back later today for that update.

And remember to break for presbyterians and choose your pets carefully...

Weights & Cardio and Why

I was brainstorming while running my 6 miles last night (oxigen depletion..lol) and thought I ought to say more about this whole concept, whatever you may call it: fitness, training, balancing strength and cardio, toning, etc.



But before I say what I want to say I also want to say (haa haa:) that addressing and admitting the need for a change, a need for an improvement is half the battle. However, in today's America it is too easy to get derailed when setting a goal and the necessary steps to get there, and identifying the hurdles that must be taken in succession to achieve the desired change. Let me give an example. Take a 10 lbs overweight middle age woman who realizes that the back of her arms are flying when she raises her arms, and she doesn't look too hot in a sleeveless top. So she says to her trainer "I want to build more muscle on my arms and tighten them up!". Ok. She addressed the need for a change, which is to tighten up, cut the flab. The first step must be to drop 10 lbs. Plus we all know, that there is no such thing as spot reduction, sitting in the hip abduction machine with a magazine for 20 minutes will not slim down your hips. On the contrary, adding muscle to the hip adductors (outside thigh) will make you look more hip-y. Only after serious training though... Regardless, most of our problems can be fixed if addressed appropriately, such as: deal with the actual problem, do your hard work first and then the little changes will come!



It is not easy to lose 10 lbs. One pound of fat is = to 3500 Calories. I burned about 600 last night running my 6 miles. Do the math. Well, almost just math. Muscle keeps metabolic rates elevated, which in simple English means, that your resting calorie expenditure is higher with more muscle. It takes more energy to feed a muscular body even at rest. Then, if you actually engage those muscles and keep building more of it you'll need/use more calories!



Now take cardio, my lovely runs of 3+ miles. At my weight (about 130lbs) I burn about 450 Calories with a 4 mile run. However!!!! After the run my body stays in an elevated state of calorie consumption, so I keep benefiting from that 30-32 minute run well after it's done.

This elevated consumption rate applies to weight training as well. Then it is easy to see why putting weigths before cardio is the optimal workout structure for various reasons. To lift weights and maintain proper form to stay injury free and be able to complete your sets you need to have access to your body's resources, it is not ideal to go into strength training fatigued! Then, jumping into cardio and using more of those resources provides a dual outlet for those extra calories and pushing a little harder (or going a little slower) while doing cardio is much more managable than trying to do your 12th leg press with 300 lbs and not having the mojo...

Now, back to our lady and her flabby arms, when she says to her trainer that she wants to work out arms, is she utilizing the big muscles that burn the most calories and are most in use? No. Is she going to spot reduce and have the extra weigth melt off her arms and build muscle while she's still carrying those lbs elsewhere? No. Is she not working her arms while doing a lat pull down(back), or chest press? Well, yeeeeeeeeeeah! If she wears out her arms doing a series of tricep exercises will she be able to safely and effectively do ANY other upper body exercise? No. So don't go to your trainer and say you want slimmer thighs, and not want to do uphill walking/running and squats and lunges. Don't go to your trainer and say you want to have a slimmer waist and just want to do core and obliques and not break a sweat! There is a reason why we try and construct a plan that optimizes your route to YOUR goal, with proper work! However, in truth, nutrition and sleep and stress are all segments equally (if not more) important and over which we, as trainers, haven't the same influence and control as with exercise prescription. So if we offer additional information and give hints and advice and take the time to bring more to the table so you can be more effective - do your part and do your work. Admit the problem. Address the problem. Having a stomach reduction for a 300 lb overweigth person will not fix the problem, the reason for overeating and neglecting self. The problem is not an oversized stomach. It is probably emotional, psychological. Doing 18936 tricep exercises week after week will not give you tight arms, you must drop the fat and build muslce everywhere!

Well, having said what I wanted to say, have a productive week and a great Monday!