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!
Monday, July 30, 2007
Friday, July 27, 2007
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
Anyway, gotta run, have a fun weekend and see you back next week! taa-taa
Thursday, July 26, 2007
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...
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...
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...
Tuesday, July 24, 2007
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."
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)
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)
Monday, July 23, 2007
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
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?
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!
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!
Wednesday, July 18, 2007
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...:)
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...
Monday, July 16, 2007
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!
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!
Thursday, July 12, 2007
Something useful
I am all about enlightening, aren't I? It is not because I think everyone needs to be, or I think I am the best person to do so, but I do feel this urge of making a small imporvement and pass on what I learn, and to share my take on things I feel we ought to change. If we never speak up or make an effort about anything can we really complain if things aren't the way we want them to be? OK, enough of that.
What I really wanted to talk about is eating habits. How you can eat and drink yourself skinny(er). First step is to increase your water intake and believe me, most everyone can work on that. Our body is 66% water and it is so for a reason, wouldn't you think? Easy way to monitor your hydration level is by the color of urine: look it up online, but I can tell you that it should not be yellow or orange, it should be watered down or pale yellow. Another way to keep track is to remember to drink an 8oz bottle about every hour or two. I always drink water right at bedtime also, and never wake up with a headache or parched mouth. Water aids the digestion process and keeps your body going through the night. Try it and make it a habit!
Eat often, small portions and more protein than carbs. Think about your work day snaks as a 5 pack. Yes, 5. Have ast least 5 snaks available to you every day. I'll give an example: I. Activa yoghurt, 2. apple, 3. Think Organic protein bar, 4. 100 Calorie Snack Pack, 5. handful of almonds. That doesn't mean you shouldn't have breakfast, lunch and dinner. No meal is more important than the other, they are all equally important. It doesn't matter so much what you eat in one particular day (don't put guilt trips on yourself), it matters what patterns you adapt and how you eat over time. Fitness and health goals are not permanent, temporary, or quick fixes - they are lifestyle changes, or should be. Surgery won't fix your need to overeat when feeling down or stressed. In fact, nothing fixes stress and selfesteem, however, it can be tamed and subdued or corrected with exercise. To put it more appropriately; we all have stresse. Exercising enables us to deal with it and balance things around us more effectively. Endorphines are good!!! Very good! Read some of my other entries about running and you'll see that I am such a "junkie" for the runner's high. It seriously dampends my moods when I am sstruggling with injuries or time restraints.
Another reminder for the sweet lovers: if you must have your cookies and chocolates and other forms of sugar, try and not leave it to late evening, get your cravings out of the way earlier in the day and let your body process and utilize those carbs before it has to put them in storage (fat, that is). Portion your snacks, all of them! Put your popcorn and chips in small bowls. Ice cream too, even smaller bowl..lol. Try and stay away from all the sugar free and fat free stuff - what do you think replaces sugar and fat? Something artificial, for sure. And it will not necessarily keep you skinny, ohhh noooooo! Double blind, major university studies from Abudabi have shown that eating too much sugar free will actually deposit fat around the waist line (ladies!). Yeah right, something like that... I have to interrupt this post - check back later and keep snacking!
What I really wanted to talk about is eating habits. How you can eat and drink yourself skinny(er). First step is to increase your water intake and believe me, most everyone can work on that. Our body is 66% water and it is so for a reason, wouldn't you think? Easy way to monitor your hydration level is by the color of urine: look it up online, but I can tell you that it should not be yellow or orange, it should be watered down or pale yellow. Another way to keep track is to remember to drink an 8oz bottle about every hour or two. I always drink water right at bedtime also, and never wake up with a headache or parched mouth. Water aids the digestion process and keeps your body going through the night. Try it and make it a habit!
Eat often, small portions and more protein than carbs. Think about your work day snaks as a 5 pack. Yes, 5. Have ast least 5 snaks available to you every day. I'll give an example: I. Activa yoghurt, 2. apple, 3. Think Organic protein bar, 4. 100 Calorie Snack Pack, 5. handful of almonds. That doesn't mean you shouldn't have breakfast, lunch and dinner. No meal is more important than the other, they are all equally important. It doesn't matter so much what you eat in one particular day (don't put guilt trips on yourself), it matters what patterns you adapt and how you eat over time. Fitness and health goals are not permanent, temporary, or quick fixes - they are lifestyle changes, or should be. Surgery won't fix your need to overeat when feeling down or stressed. In fact, nothing fixes stress and selfesteem, however, it can be tamed and subdued or corrected with exercise. To put it more appropriately; we all have stresse. Exercising enables us to deal with it and balance things around us more effectively. Endorphines are good!!! Very good! Read some of my other entries about running and you'll see that I am such a "junkie" for the runner's high. It seriously dampends my moods when I am sstruggling with injuries or time restraints.
Another reminder for the sweet lovers: if you must have your cookies and chocolates and other forms of sugar, try and not leave it to late evening, get your cravings out of the way earlier in the day and let your body process and utilize those carbs before it has to put them in storage (fat, that is). Portion your snacks, all of them! Put your popcorn and chips in small bowls. Ice cream too, even smaller bowl..lol. Try and stay away from all the sugar free and fat free stuff - what do you think replaces sugar and fat? Something artificial, for sure. And it will not necessarily keep you skinny, ohhh noooooo! Double blind, major university studies from Abudabi have shown that eating too much sugar free will actually deposit fat around the waist line (ladies!). Yeah right, something like that... I have to interrupt this post - check back later and keep snacking!
OMG!
My banner is screaming! How come nobody tells me? If you were anything like me -bitchy, hypercritical and outspoken to google power - you would've said something by now...who am I talking to..lol? Have a GREAT DAY EVERYBODY!!
Wednesday, July 11, 2007
a literary gem
I am posting this awesome poem in my blog because I feel that I am lucky to have stumbled up on it (not well read, particularly in poetry) and would like to share it with the world (or that part of it which reads my blog) Read on!
Donal Og
It is late last night the dog was speaking of you;
the snipe was speaking of you in her deep marsh.
It is you are the lonely bird through the woods;
and that you may be without a mate until you find me.
You promised me, and you said a lie to me,
that you would be before me where the sheep are flocked;
I gave a whistle and three hundred cries to you,
and I found nothing there but a bleating lamb.
You promised me a thing that was hard for you,
a ship of gold under a silver mast;
twelve towns with a market in all of them,
and a fine white court by the side of the sea.
You promised me a thing that is not possible,
that you would give me gloves of the skin of a fish;
that you would give me shoes of the skin of a bird;
and a suit of the dearest silk in Ireland.
When I go by myself to the Well of Loneliness,
I sit down and I go through my trouble;
when I see the world and do not see my boy,
he that has an amber shade in his hair.
It was on that Sunday I gave my love to you;
the Sunday that is last before Easter Sunday.
And myself on my knees reading the Passion;
and my two eyes giving love to you for ever.
My mother said to me not to be talking with you today,
or tomorrow, or on the Sunday;
it was a bad time she took for telling me that;
it was shutting the door after the house was robbed.
My heart is as black as the blackness of the sloe,
or as the black coal that is on the smith's forge;
or as the sole of a shoe left in white halls;
it was you that put that darkness over my life.
You have taken the east from me; you have taken the west from me;
you have taken what is before me and what is behind me;
you have taken the moon, you have taken the sun from me;
and my fear is great that you have taken God from me!
-- Anonymous
Donal Og
It is late last night the dog was speaking of you;
the snipe was speaking of you in her deep marsh.
It is you are the lonely bird through the woods;
and that you may be without a mate until you find me.
You promised me, and you said a lie to me,
that you would be before me where the sheep are flocked;
I gave a whistle and three hundred cries to you,
and I found nothing there but a bleating lamb.
You promised me a thing that was hard for you,
a ship of gold under a silver mast;
twelve towns with a market in all of them,
and a fine white court by the side of the sea.
You promised me a thing that is not possible,
that you would give me gloves of the skin of a fish;
that you would give me shoes of the skin of a bird;
and a suit of the dearest silk in Ireland.
When I go by myself to the Well of Loneliness,
I sit down and I go through my trouble;
when I see the world and do not see my boy,
he that has an amber shade in his hair.
It was on that Sunday I gave my love to you;
the Sunday that is last before Easter Sunday.
And myself on my knees reading the Passion;
and my two eyes giving love to you for ever.
My mother said to me not to be talking with you today,
or tomorrow, or on the Sunday;
it was a bad time she took for telling me that;
it was shutting the door after the house was robbed.
My heart is as black as the blackness of the sloe,
or as the black coal that is on the smith's forge;
or as the sole of a shoe left in white halls;
it was you that put that darkness over my life.
You have taken the east from me; you have taken the west from me;
you have taken what is before me and what is behind me;
you have taken the moon, you have taken the sun from me;
and my fear is great that you have taken God from me!
-- Anonymous
banking ala USA
I went to the bank to deposit a check this afternoon. I am the only one in line, with 3 people behind the glass, busy busy busy, doing God knows what. One lady at the window on her cellphone talking away, phone attached to her ear, like she was by herself, and like someone on the other end was actually listening. Was there someone listening?
So I wait. The other two tellers don't look up, don't acknowledge, they are busy. Why would you put their "office" in front of the customers, to piss them off by not having served? It works. So I wait. That one customer is on page 89365767 of her conversation, the battery of her phone must be getting warm against her ear. My arm is getting tired holding my helmet. I am shifting my weight from one leg to the other and scanning the perimeter for an opening that never comes. It appears that only one teller who sits in the fishbowl of customer service is actually servicing customers, one who had to order a complicated service and happen to have 294657346t5 episodes of BS to share on the phone while waiting. Good thing I am the only other customer with a single deposit to make.
Then the talking machine is finished (banking, not talking) and I go up to the same teller who apologizes for my wait. I say no problem and give her my deposit. At my bank, they are still stuck on paper deposit slips, why? I have no clue. There were none in the lobby for me to pick up so I wait for the teller to fill one out for me. Here comes the story, play attention. While I wait, I glance around (ok, maybe I scope the perimeter) and see her plastic 3 level paper tray that is holding the different transaction documents, one of which is deposits (the middle tier). They are all facing up and I am studying the top one, name, bank account number, amount, all details of Becky's deposit from that day. And I study. And I wonder. Does she (the teller) see me looking at her paperwork, does she put it in the window because it's handy for her, does she realize what she's doing? So I tell her after we finish: "I am wondering...can I make an observation?" "Sure." "I would not like my deposit slip displayed in your window for everyone to see in that tray - they are all perfectly visible and readable and I just read that one with personal and bank information" Blank stare.."OK" she says..."OK?" I say "OK" she says again...
WHAT THA (*&^)*??????????? OOOOOOOKKKKKKKKKKKKK??
and she looks at me... Like, ok, aaaaaaaaand? go away. I heard you.
And I do. Go away. And I am going to call the center tomorrow and tell them about this. She didn't move her tray away, didn't turn the papers down. All I got was an OK. But is it really? And we wonder.. should you pay x amount of dollars per month for personal identity theft protection or should people use their brains and do their work with integrity. Is that too much to ask? I have been told that my standards (both to myself and to others) are just too high. Maybe I should relax...Let you read a little too. ta-ta
So I wait. The other two tellers don't look up, don't acknowledge, they are busy. Why would you put their "office" in front of the customers, to piss them off by not having served? It works. So I wait. That one customer is on page 89365767 of her conversation, the battery of her phone must be getting warm against her ear. My arm is getting tired holding my helmet. I am shifting my weight from one leg to the other and scanning the perimeter for an opening that never comes. It appears that only one teller who sits in the fishbowl of customer service is actually servicing customers, one who had to order a complicated service and happen to have 294657346t5 episodes of BS to share on the phone while waiting. Good thing I am the only other customer with a single deposit to make.
Then the talking machine is finished (banking, not talking) and I go up to the same teller who apologizes for my wait. I say no problem and give her my deposit. At my bank, they are still stuck on paper deposit slips, why? I have no clue. There were none in the lobby for me to pick up so I wait for the teller to fill one out for me. Here comes the story, play attention. While I wait, I glance around (ok, maybe I scope the perimeter) and see her plastic 3 level paper tray that is holding the different transaction documents, one of which is deposits (the middle tier). They are all facing up and I am studying the top one, name, bank account number, amount, all details of Becky's deposit from that day. And I study. And I wonder. Does she (the teller) see me looking at her paperwork, does she put it in the window because it's handy for her, does she realize what she's doing? So I tell her after we finish: "I am wondering...can I make an observation?" "Sure." "I would not like my deposit slip displayed in your window for everyone to see in that tray - they are all perfectly visible and readable and I just read that one with personal and bank information" Blank stare.."OK" she says..."OK?" I say "OK" she says again...
WHAT THA (*&^)*??????????? OOOOOOOKKKKKKKKKKKKK??
and she looks at me... Like, ok, aaaaaaaaand? go away. I heard you.
And I do. Go away. And I am going to call the center tomorrow and tell them about this. She didn't move her tray away, didn't turn the papers down. All I got was an OK. But is it really? And we wonder.. should you pay x amount of dollars per month for personal identity theft protection or should people use their brains and do their work with integrity. Is that too much to ask? I have been told that my standards (both to myself and to others) are just too high. Maybe I should relax...Let you read a little too. ta-ta
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