Let's see how far we've come...

Well, I’m jumping on the bandwagon and writing a post about the things that have happened in my life in the last year. I’m mainly doing this because I don’t think I even remember a lot of things – so this will more or less be an exercise in reminding myself.

January:

• Started the New Year with friends, and without Howdy, as he was deployed
• Traveled to Connecticut to visit J, and spent some time in NYC

February:

• Spent a few days in Dallas before flying to Lubbock for Dan and Steph’s wedding (they met at my wedding)
• Had a rowdy Valentine’s Day with the girls – lots of wine, dessert, drinks and dancing
• Had a few more rowdy nights of dancing downtown with the ladies
• Ran my first 8k race

March:

• Discovered a rat in my grill on a very rainy night
• Had a rowdy night out with the girls celebrating the halfway mark of the deployment
• Reached my goal of running 100 miles before May
• Ran 2 5k races and 1 10k race, 3 weekends in a row – 3/7 (5k), 3/14 (10k), 3/21 (5k)

April:

• Ran the Cooper River Bridge Run (10k) on 4/4
• Decided to sign up for a Half-Marathon

May:

• Howdy returned from his deployment!!
• We traveled to the Bahamas for a week with 2 other couples
• Traveled to Dallas for my little sister’s high school graduation

June:

• Our 3 year wedding anniversary (which I celebrated alone because Howdy was in Oklahoma)
• Ran a 5k
• Reached my goal of running 200 miles

July:

• Really hard month at work – started thinking about quitting my job

August:

• Traveled to Chicago for a girl’s weekend with V and J
• Traveled to Vegas to visit Tim and Amy, and ran my first half-marathon with Amy
• Traveled back to Chicago for a week for work, and stayed with V again
• Flew to Hawaii for a week-long vacation with Howdy

September:

• Turned 27, while in Hawaii at a friend’s wedding
• Discovered Zumba, which I love!

October:

• Ran the Race for the Cure (5k) and celebrated my 1 year running anniversary
• Was given a second position I applied for at work
• Found out we’re moving to ALASKA in May 2010
• Traveled to Dallas for Ricky and Casey’s wedding

November:

• Starting supporting the second product at work
• We traveled to Michigan to visit my mom and her family for Thanksgiving

December:

• Howdy and I ran the Reindeer Run (5k) in the pouring rain
• Celebrated Christmas with friends, while Howdy was overseas on a trip
• About to head over to another friend’s house to celebrate New Year’s with friends, as Howdy is still out of the country

And we’ve come full circle… Thanks for caring enough (or being bored enough) to have read this far. Howdy was only home 115 days in 2009, and I’m not sorry to see this year go. I did take a lot of trips that were ridiculously fun and kept me busy, but I also became more and more fed up with my job… somehow I’m still there, but probably not for much longer (I know, I’ve been saying that since July).

[Via http://mmclaughlin.wordpress.com]

OMG - I am STARVING!

Last night 8 PM STARVING – had a grapefruit and couple pieces of hubby’s orange

So hungry all night I prolly only slept 3 hours

Breakfast at 4:30 today — 2 eggs scrambled in coconut oil <—- felt like I needed a jolt of protein

I complained to hubby last night and this morning. His response: "Good, it means you are burning through fat and losing weight." Wow. How sensitive. Lucky for him I love him and he's hot. I'm so hungry right now I am liable to say anything. Stop me.

[Via http://muffintopless.com]

How to build Muscle Mass ?

This is a question which a lot of our customers ask: How do I muscle mass?

Here are few suggestions :

1. To build muscle requires a positive energy balance, which means that you have to consume more calories than you burn. So how many extra calories you should eat to gain muscle mass depends on how many calories you are burning each day. ( BODYFUELZ Sports & Dietician advisor can help you on this based on your height,weight,sex and fat percentage )
2. The answer to how many additional calories you should eat depends to a great extent on how hard you work in the gym. Your body can build at most about a .25kgs of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain fat, too.
3. We suggest consuming an extra 250 to 500 calories per day. But if you tend to put fat easily then consumer at the lower end of the scale. On the other hand if you can’t put on weight fast then we suggest look at 500 calories extra per day. Basically, experiment and figure out what works best for you.
4. Take adequate amounts of lean protein such as chicken, fish, lean red meat, egg whites, low-fat cottage cheese or a protein supplement. The average person requires about 0.8 grams of protein per kilogram of weight each day, but if you are trying to gain muscle, you may want to increase the protein in this ratio to closer to 1.2 grams each day
5. Professional body builders consume up to 1.5 grams of protein per kilogram of weight each day, but unless you practically living in the gym on a regular basis, this is too much for the average person trying to gain muscle.
6. Research suggests that consuming lean protein 15 to 20 minutes before, during and within one hour of working out may help improve muscle gain. Since you are probably not going to be eating a steak or chicken breast at the gym, a supplement may be beneficial immediately before, during or after workouts.

BODYFUELZ MUSCLEMAX is pure form amino acids which can be consumed before, during and after the workout as they are found in granular form.

Talk to BODYFUELZ at 1800-200-4500 or mail at pmt@bodyfuelz.com to know more about getting lean or build muscle or stamina.

[Via http://nxgnutrition.wordpress.com]

Moksha mystery

The purpose of this feature is not simply to explain what Moksha Yoga is, but to delve into the more perplexing realm of its apparent non-existence in London, a city so seemingly up to date with the latest trends and fads – from neon tights to Pay by Phone Parking services.

According to the official Moksha Yoga website, Moksha, literally ‘release’, “takes you through a series of strengthening and toning postures in the detoxifying calm of a heated studio”. This form of hot yoga was founded by Toronto’s Ted Grand and Jessica Robertson.

I recently relocated to London from Montreal, Canada, where Moksha Yoga is as popular as the frozen yogurt craze (I’m sure you’ve heard of Pinkberry, Snog, or Yeh – if not, you’re missing out). To my astonishment, Moksha seems to be missing here. Thus began my hunt to uncover the mystery of Moksha in London.

My heart raced at each sight of a ‘Moksha Yoga London’ search result on Google. Heart rate slowing, I realized each site was referring to the lesser-known Canadian city of London, Ontario.

Upon consulting the official Moksha Yoga website, it is clear that Moksha Studios exist in Canada, the US, the Caribbean, and Switzerland. There is an affiliated studio in London, England, which offers classes taught by Naomi Reynolds, a Moksha Yoga certified teacher; I am waiting to hear back on whether these classes resemble the Moksha I knew in Montreal. Could Naomi be my only hope?

Left with no other choice, I decided to give in and attend a Bikram Yoga class in Soho. While this type of hot yoga is similar to Moksha (and equally challenging), it is more structured; it consists of an exact set of 27 postures, practiced in a specific order, each held for a fixed amount of time. Some might enjoy such repetitiveness, but I find it tiresome (pun intended). Moksha yoga is varied – instructors have the freedom to decide which postures to guide the class through, and in what order. While many of the postures are the same as those practiced in Bikram, Moksha classes include more flows (akin to a sun salutation) and certain beneficial postures not included in Bikram’s specific set of 27.

When I asked Paul, an instructor at Bikram Soho, if he had heard of any Moksha Yoga studios in London, he replied “maybe in Brighton”. Sure enough, there is a Moksha Yoga studio run by Susie Law in Brighton & Hove. The problem: it is not in London. Do I really have to drive 1.5 hours south to enjoy 1.5 hours of sweaty ‘release’?!

A week later, I needed my hot yoga fix again. So I tried a different Bikram studio, in Fulham. After completing the beneficial but same 27 postures (and 2 breathing exercises) I had done a week earlier, I approached Raj, who has been teaching Bikram for a year. According to him, “the most popular place for yoga, especially Bikram, is Canada. Moksha just hasn’t caught on here yet.” Perhaps it is as simple as that. He suggested two venues that might provide Moksha classes – the Life Center in Notting Hill and the Alchemy in Camden – both dead ends on my road to uncover Moksha in London. Neither website listed any Moksha classes.

According to Robertson, co-founder of Moksha Yoga, “a Moksha studio would be so well received in London. We get requests for one all the time.” So Moksha has caught on here, but for some reason, no one has opened Moksha Yoga London yet. Robertson then enquired whether I am simply a “wandering Mokshie looking for a home” (yup that’s me!) or if I want to become certified and open the first Moksha studio in London (never say never, but not right now!).

Danielle Hardy, who has attended 15 sessions of Bikram but never heard of Moksha, says she likes the Bikram’s heat factor but gets bored of the same routine. “At first I loved Bikram, I could feel a difference in my body right away, but then I plateaued. I don’t feel challenged anymore.” The diversity of Moksha could lift Hardy to new yoga heights.

So my options are: become a certified yoga teacher, drive 90 minutes, or settle for Bikram. I guess for now, I’ll do the latter. But my hunt has revealed that there is a market for Moksha in London and yoga goers like Hardy would certainly benefit. The mystery remains – when will Moksha Yoga London open?

Namaste

[Via http://kristinavelan.wordpress.com]

Week 3 of P90X

Okay, this week should have been a breeze for me, but thanks to the holidays, it was anything but. Everywhere I turned there was bad food staring me in the face. And as if that wasn’t bad enough, I didn’t get to do my workouts for two days because I only have one room big enough in my house to exercise in, and that room was occupied by family. I wanted to kick myself for cheating with my diet as badly as I did, but nothing made me feel worse than missing my workouts, so I did them both today. That’s right, I spent two and a half hours with Mr. Tony Horton doing my Kenpo X and Yoga X. I’m also back on track with the healthy eating, so I’m feeling pretty good.

I have to mention that I’ve been trying to add some extra cardio into my P90X routine. I told myself I wouldn’t check my weight until I completed the first month, but I couldn’t help myself. In my first two weeks I lost three pounds, which isn’t bad, but I lost two and a half pounds the first week and only half a pound the second. Since I want to lose weight while gaining lean muscle, I’ve decided to add two additional days of cardio to my routine (probably on my Yoga X and Rest days), bringing my total to four days of cardio each week.

Week four is my Recovery Week so my routine is going to change to:

Day 1 – Yoga X

Day 2 – Core Synergistics

Day 3 – Kenpo X

Day 4 – X Stretch

Day 5 – Core Synergistics

Day 6 – Yoga X

Day 7 – Rest or X Stretch

I also plan to add cardio during this week as well, but I’m going to keep it light. My mother has a great Walk Away the Pounds video that I’ll do everyday except the days I have to do Yoga X.

I’ll be writing a review on Core Synergistics on Tuesday since it’s a new workout for me, otherwise please check back in next Saturday to see how week four went.

[Via http://newyoufitness.wordpress.com]

Stonehenge Archipelago Botanicals Excursion Travel Diffuser Boxed set

Stonehenge Archipelago Botanicals Excursion Travel Diffuser Boxed set Review

Check Price Now! Stonehenge Archipelago Botanicals Excursion Travel Diffuser Boxed set Feature

• Includes 1.6 fluid ounce bottle of fragrance oil
• 5 sets of disposable natural reeds
• Reusable sealing cap
• Sets up and packs away easily for travel
• Premium natural oils

Stonehenge Archipelago Botanicals Excursion Travel Diffuser Boxed set Overview

ARCHIPELAGO EXCURSION TRAVEL REED DIFFUSERS are available in 17 wonderful fragrances. Each gift boxed set comes complete with everything you need including the frosted glass vessel and 5 sets of reedsARCHIPELAGO REED DIFFUSER FRAGRANCE DESCRIPTIONS AMALFI – Olibanum, Olive Blossom & Sage AMBIANT – Avocado, Teakwood & Amber COTE DU RHONE – Black Currant, Mulberry & Vetiver DEMETER – Orange, Patchouli & Cardamon DUBAI – Amber, Mandarin & Musk FIGI – Coconut, Sugar Cane & Lemon Leaf HAVANA – Bergamot, Tobacco Leaf & Ylang Ylang JAIPUR – Cedarwood, Kaffir Lime & Amber LANAI – Ginger, Pineapple & Mandarin LUNA – Lemon Verbena, lavender & Thyme MADAGASCAR – White Orchid, Vanilla, Freesia & Jasmine MEDITERRANEAN – Galbanum, Bulgarian Rose & Bergamot NOIR – Exotic musk, Vanilla & Cedarwood PARAMOUR – Papaya, Mango & Pomegranate POSITANO – White Nectarine, Persimmon & Pomegranate SANTORINI – Lotus Flower, Bergamot & Lemon Leaf STONEHENGE – Smoked Cedarwood, Bergamot & Amber TUSCANY – Sweet Basil, Cilantro & Rosemary VENUS – Eucalyptus, Sweet Basil & Rosemary VERSAILLES – Honeysuckle, Olibanum, & French Lavender

Stonehenge Archipelago Botanicals Excursion Travel Diffuser Boxed set Specifications

*** Product Information and Prices Stored: Dec 26, 2009 04:50:46

[Via http://aromatherapycandleset.wordpress.com]

Holiday greetings!

Holiday greetings from Health & Swellness!

I’m loving the above holiday card from Naughty Betty — after all, who doesn’t want that lean, healthy peacefulness à la Christy Turlington?

I discovered their cards at Indigo stores in Toronto while Christmas shopping a few weeks ago. And while it’s a tad late to mail out holiday cards (although I think better late than never), check out their everyday line — it’s every bit as fun, too — a cheeky dose of goodness I’m sure your girlfriends will appreciate finding in their mailboxes amongst the sea of credit card bills all maxed out from holiday shopping.

This one here is another fave of mine, and my wish to you this holiday season! Check out Naughty Betty at www.calypsocards.com (The only bummer? The site lists only the U.S. store locations that carry the line but dash off on email to the ladies and they might get back to you ASAP — I heard back within hours of emailing them a question).

[Via http://healthandswellness.com]

Why EVERYONE should train for performance, rather than their waist line.

Take a look at this news report here:

http://news.bbc.co.uk/1/hi/health/8425161.stm

It backs up why I keep banging on about why people should be more concerned with their ability to perform physical tasks, and less so with just how they look.

The report tells of how they tested a bunch of 10 year old kids with a simple fitness test in 1998, and another bunch of 10 year olds now.  While the obesity levels of the 2 groups of kids had not really changed, their fitness levels dropped.

According to the scales they were fine…but they were not as fit/healthy/strong as their counterparts 10 years ago!

The moral of this story is:

Train to improve your physical abilities, not just to fit in with the latest fashion aesthetic.

Change your mindset from:

“I want to fit into these clothes”

to:

“I want to be able to do x amount of work”

I promise you will look and feel better for it!

By the way.  The way they tested the kids in the report was by putting them through the 20 metre shuttle run (bleep) test.

Download your free mp3 copy from our shop and try it out yourself.

And it goes without saying, if you or your friends/family/work colleagues want to start exercising or want to improve your current workouts, just contact me.

I am based in and around Skipton, North Yorkshire and can help you!

[Via http://cerin.wordpress.com]

New somibo.com contest - win gift cards for lululemon

Every week for the next three months, somibo.com will choose the two best reviews written on somibo.com and the somibo.com users who wrote those reviews will each get a $30 Gift Card to Lululemon! Beginning Thursday, December 24, two new winners will be announced each week on Thursday for the next three months and the winning reviews will also be posted on this blog. Come over to somibo.com now to begin posting reviews. If you want to review a wellness-related business but don’t see it on somibo.com, please suggest a business here and it will be added within a day. Reviews on somibo.com will be judged by somibo.com staff according to quality of writing and creativity.

[Via http://somibo.wordpress.com]

A very active day

Shew! It’s been one of those days where I don’t feel like my legs have stopped moving.

It started when I woke up this morning and realized the temperature had dropped to 10 degrees Celsius in our apartment overnight. After giving myself a big facepalm, I dug into the bowl of overnight oats I prepared last night.

I used the remaining plain yogurt in the container (probably about half a cup), 1/3 cup of rolled oatmeal, 1/4 cup of 2% milk, 1/4 cup of Kashi Go Lean Crunch, 1 T peanut butter and 1/2 a banana.

My food always looks so much prettier before I make a mess out of it. And I pretty much always make a mess out of anything I eat.

I biked to work to teach my morning class and found one of my students already in the classroom. These guys never come in early so I knew something was up. He said our classroom was 0 degrees Celsius this morning, so he came in early and kicked on the heater for me.

I have some really good students.

Post-class, I biked back home and chatted with my Momma and Daddy for a few minutes while having my pre-workout snack. (Was that sentence confusing???)

 

 

 

 

 

 

Hot tea to warm me up and half an apple with a wedge of cheese.

Last week I told you one of my favorite winter workout tricks is to dress in layers. Here’s another one: warm up inside before heading outdoors.

I did a 20-minute Power Flow class from Yogadownload.com before my 5 mile run this morning.

In case you’re wondering the above photo is, in fact, of the stuff you use to line the drawers in your house. I don’t have a real yoga mat, but I decided this would do for now. I’ve been putting off buying one until I knew for sure I was going to stick with practicing.

I’ve been doing yoga regularly (at least once a week, sometimes more) for over two months. I think it’s time to invest in a mat.

Oh, I am a cheap ass.

I was HANGRY when I returned to my abode from running. I wanted something nutritious, quick, and easy.

Quick and easy were probably the most important part of the equation. I chopped up some frozen spinach and broccoli and threw them in a bowl with a serving of my leftover macaroni and cheesy beef casserole. (You can find the recipe for it here—it’s really good and I’ve been eating from it all week.)

Snacked on a little trail mix covered in cinnamon whilest getting myself ready for job number two. Homemade trail mix is the bomb. That’s what I’ve decided.

[Via http://chasingthenow.wordpress.com]

A thankful Tuesday

Things that are currently making this lady smile:

1. Big bowls of oatmeal

2. Funny things my husband says

One of my favorite things about my husband is the nonsense he says when he’s half asleep. It’s great next-morning entertainment when I ask him, “Do you know what you said last night?”

This one happened just last night as we were falling asleep.

J begins to snore. Loudly.

Me: J! J!

J: What?

Me: You’re snoring.

J: I don’t think so. I’m asleep.

Me:

Apparently people only snore when they’re awake? We got a good laugh out of this one.

3. My students

I really love teaching my morning classes. Right now I only have male students, but they are all really fantastic and totally make my day.

4. New socks

 

 

 

 

 

 

My other early Christmas gift from my mom was a pack of new socks. She buys my brother and I new socks every Christmas. These have a small band of light pink breast cancer awareness ribbons around the ankle.

I ran in them today and they were super comfy and didn’t cause blisters. Huzzah!

5. Freshly painted fingernails

6. Snacks that feel like dessert

Have 5 minutes and a microwave? Here’s an easy faux apple crisp recipe:

Cut up half an apple into small chunks. Put in a mug and top with 2 teaspoons cinnamon, 1 teaspoon nutmeg, and .5 teaspoon vanilla extract. Microwave on high for 5 minutes or until apples are softened. Top with 1/4 cup of Kashi Go Lean Crunch and microwave for 1 more minute. Stir, prepare to be amazed, and enjoy!

7. Great workouts

2 easy miles in just a little under 18 minutes. I can handle that. Plus a 20-minute morning flow sesh before… 3 wheel poses in a row made me feel STRONG.

8. Christmas break

This is my last week of work at job number 2 for two weeks. I’m super excited to have some time off and relax with my husband.

9. Healthy living

Today marks my 12th day in a row of eating healthy and not binging. I was on an outta control eating spiral for a few days at the end of November/beginning of December. I’m happy to be back in control and learning about what works for me versus what takes me to a place where I feel deprived. Healthy living is not about avoiding the foods/activities you enjoy.

10. YOU! My readers

I’ve been loving all the comments I’m receiving from you lately. At the end of the day, this blog is for me—to record my thoughts, my eating habits, and my approach to a healthy life, all the while living in Japan—but I am so glad that someone finds it worthy enough to take a minute and stop by.

[Via http://chasingthenow.wordpress.com]

SL Post 12/13/09: Regression in Fitness, Progression in Work

Sorry for the lack of posts lately. So I’ve gone through a total of 4 weeks of illness, with a week in between illnesses, so a total of 5 weeks of no working out. As a result of my extra free time, I’ve been staying in lab later, which has at least resulted in more progress in lab. As of right now, I’ll probably have to take a step back and go back to doing easier work out routines and put p90x on hold, since I haven’t the time to commit to it over 90 days. I’ll have a lot of progress to go through from now to May (2nd year oral exams), so I guess whatever it takes.

As far as wedding planning goes, we really haven’t done much after we sent the save-the-dates. Hopefully, everyone has gotten their by now.

I really need to go home, I’m still in lab finishing up drying my product, which has tiny bit of crap in it, but I can probably filter it out another day.

Going to keep it short for now, better than nothing.

-SL

[Via http://thesits.wordpress.com]

Congratulations!

Congratulations to the newest graduates of Studio L’amour: Stella LaRocque, Penny Piquant, Kami Oh!, Dottie La Vie, Nora Gretz, and Delia Aces!  Buy them a strong drink the next time you see these ladies.  They deserve it!

Studio L’amour is now on a winter break.  The next session starts the week of Jan. 4.  Registration is now available for all classes.

The next event at the studio is Naked Girls Reading on Jan. 3.  We’re doing a Pulp fiction brunch to celebrate the release of Johnny Porkpie’s (the leader of Naked Girls Reading NYC) new pulp novel, ‘The Corpse Wore Pasties’.  We’ll have some pulp and non-pulp orange juice on hand, and maybe some other brunch treats.

[Via http://studiolamour.wordpress.com]

3 Stocking Stuffers for You and Yours! (Offer lasts until 12/23/09!)

2010 is around the corner: Embrace this magical time to get renewed and balanced!

Do you:

*Know someone that needs a nudge towards greater health and well-being?

*Want to give a loved one or yourself the gift of finally stepping into a more healthy life?

*Want to continue and deepen your journey towards health and fitness?

Then you will LOVE the gifts that I’ve been preparing for you!

Check out my Christmas specials below.

Happy Holidays!

Stocking Stuffer

3 Session Kick-Start!

• Three personalized one-on-one sessions at Nimble Fitness in their NEW SPACE in the Union Square area.

• One relaxing half hour stretch session to increase flexibility and help relieve stress and tension.

• Support during sessions where we will connect with personal goals and talk about the proper path toward reaching them.

$250

Regularly priced at $410!

*New clients only

Contact for in home rates!

Inspire a Lifestyle Change

1 to 2 Months of Training.

• One complimentary one-on-one call to connect and get really clear on wellness and fitness goals.

• Ten sessions held at Nimble Fitness in Union Square.

• One hour and 15 minute fitness assessment and full body work out for the first session.

• Support during and in between sessions to reach goals while integrating this lifestyle the way it fits best.

$875

Regularly priced at $975!

Contact for in home rates!

Give to Yourself

You Deserve It!

Current clients:

• Stock up on sessions for the new year and take 10% off your package rate!

Not sure what your package rate is?  Contact me!

All packages must be purchased by December 23rd.

The 10-session gift package does not include Nimble’s membership fee of $35/month. A gift certificate will be mailed to the address most convenient for you or can be hand delivered during a session. Sessions will be scheduled for dates before December 18th and/or into the new year. An expiration date of scheduling the first session by February 15, 2010 applies to all packages bought.

Never hesitate to contact me with any questions!  Conversation is always welcomed.

Be well,

Charlotte

www.charlotteblakenyc.com

charblake@gmail.com

[Via http://findyourbalance.wordpress.com]

Fitness

Its been a really rough couple of weeks, I’ve been struggling with bulimia more than I ever have before. It all started with Thanksgiving of course, where food is the main attraction, I was in the bathroom for hours just trying to make sure I got everything out of my body. This is wrong. I keep going backwards and forwards on my true opinion of this disorder and I wish I could make up my mind for you all’s sake. I’m certain of quite a few things about bulimia but other things I’m not too sure at. I know it’s dangerous, but I don’t care. I wish it was like I’d described earlier. That I can simply stop, but it sits in my brain constantly. I eat and think to myself, “I’m going to regret this when I step on the scale in the morning.” That’s another thing, weight. I’m obsessed with my weight, I think about it all the time and when I’m not thinking about it I’m wishing I was thinking about it. I’m done losing weight of course, there is nothing left to lose. I was very concerned because I’ve gained about nine pounds but I realized it’s all in muscle because I recently got a gym membership. I think lifting and running and such is really helping my mood a lot, it’s my new alternative to vomiting. Say I eat something fattening or greasy, I’ll just have workout clothes in my car and change and go on a moments notice. I love the gym, especially the atmosphere, everyone is so positive and wants to be healthy! Just like me! I joined a Lifetime Fitness and one of the perks I got was to meet with a personal trainer, boy, was that a mistake. He took one look at me and said “Baby, we’ve got some work to do.” He measured everything, and literally gasped when he found out my waist was 17 inches. The first weigh-in I was at an ugly 103 pounds. I think he knows I have an eating disorder, there is no other logical explanation for my weight, honestly. Either way, he gave me a diet and I’ve been pretty good sticking to it. He wants me to eat a lot of carb filled foods because that’ll be easily worked off but help me to gain weight so I can get stronger and look more healthy. He said there was a large difference between being skinny and healthy…I never thought of it like that. I go just about every day, it’s open 24 hours and that’s really nice for me because I stress about things at night and want to detox and having the opportunity to just run or bike or stairmaster the stress away is a wonderful feeling.

I hope you all are well,

All my love,

American Girl

[Via http://reallifebulimia.wordpress.com]

Kettlebell inc challenge

Well I know I should stick to the carefully thought through workout plan, but I enjoy a challenge and this is true  to character. So I am going to have a go at Kettlebell inc’s Christmas challenge.  Now a yearly feature and good fun because everybody is very supportive and you work at your own level. This year is in two parts

1. one get up for every day in December- I’m glad that school finishes before we get to 20 as that might take some time.

2.1000 swings per week- I came to this part late, but made a start to day by adding 150 swings to my current workout tonight.

If Chuzzy is reading this I am sticking to the no weight and staged  bit of his plan until the end of next week. Then I’ll add some weight and go all the way! Which is fine with the rest of the group. Anybody else want to sign up! The link is on the right hand side of this blog.

[Via http://kettlebellqueen.wordpress.com]

Fitness Summary 7 December 2009

Muay Thai workout tonight. Ten or so students braved the cold and came out. Walked through several belts’ worth hand and feet combinations. Mental focus was sufficient to keep all the techniques in mind as three strikes built to six, to nine, to 15 and more. I still stop from time to time to catch my breath, but I guess that means I’m doing it right. Core exercises at the end were hard, as usual. Varieties of crunches with a ten pound medicine ball, several incarnations of pushups, all wrapped up with what felt like a day’s worth of bicycles.

Left psoas muscle feels much better, though I can feel a little tension there just now. Torsion on the roundhouse kicks much improved.  Upper body rotation on hand techniques was satisfactory. Need to improve power and confidence on the straight, pushing kicks. Fear of breaking toes is not insignificant, but it should not completely stop me from kicking the damn bag.

Great workout tonight, left winded and pleasantly sore.

[Via http://seanmlocke.wordpress.com]

Photos! Warrior Workout!

Thanks to Michelle for shooting the Warrior Workout prior to the celebration for my wife Jessica’s 11st place finish at the Ironman 70.3 World Championships last month. I’ll provide some captions so that you know what exercises we are doing!!!

Jessica doing sandbag rows. Looks like she's talking, not working--hmm...

John working the Backpack Atomic Push-ups

Me--Backpack Atomic Push-ups

Aaron feeds the warrior some Tire Whacks.

Me--Peek-a-Boo Balance Squats

Michelle on the balance board. Jessica coaching.

Aaron--Kettlebell Walking Lunge with Press

Jim--His first time with the Tire Whack.

 

Jessica--Webbing Pikes

The Post-Warrior Workout, 11st Place Celebration at Athenian Garden International Sports Bar

Kill it and then eat and drink like a warrior.

[Via http://kipwkoelsch.wordpress.com]

In Flight Exercise

Cheers from Chicago!

I am currently occupying myself by a) blogging, b) yoga-ing at my laptop station, and alternately, c) taking laps through the United terminal as I wait for my flight, walking not running, albeit briskly.  I am trying not to cause a scene or cause folks to worry about my reoccuring presence as I pass by for the 5th time.  Just out for a stroll, people.  Care to join me? 

As I arrived this morning at O’Hare, my first of 3 flights showed over an hour delay…which meant that my connecting flights would be high in the sky before I arrived.  The sun shines bright, but the aircraft won’t be in flight when I need it to be…it simply says “aircraft delayed”.  I have an entirely new itinerary, taking me through LAX and Sydney (I will at least be able to say my feet hit Aussie soil) instead of San Fran and Auckland.  This new flight schedule also affords me about 6 hours of extra time.  Oh, well.  Things change and you go with the flow and I continue to breathe and move with it.  Can’t change it so you may as well have a ball and blog, right? 

I had researched my baggage requirements last week, heading to the Air NZ website, and stumbled across suggestions for In Flight Exercise.  It lists things such as wiggling your toes, stretching your shoulders, and recommends standing and moving about every hour or two at least for 5 minutes.  It makes me think of the knee replacement PT exercises I know from a customer’s experience.  Ankle pumps (pointing and flexing the foot several times in a row) help contract the calf muscles, stimulating circulation from the feet and lower leg back up to the heart, possibly preventing clots.  I remember using ankle pumps as a way to stay awake and yes, keep the blood moving, as I took my road trip last summer out to Wyoming and Colorado.  Movement definitely makes Nebraska a bit more tolerable).  I am thankful for my health.  I wonder if they have an In Flight treadmill they can hook me up with; maybe I could even power the movie screens on the backs of people’s chairs. 

I have adapted my lifestyle, my business, my home to accomodate and encourage the use of energy I have to burn, moving the majority of the day and sitting for the amount they recommend for In Flight Exercise.  I left Eau Claire over 30 hours ago, and will continue traveling for another 30, roughly before arriving in Christchurch, due to the delay.  I feel like I have already arrived in a foreign country, and experience culture shock from sedentary environments and lack of access to fresh food unless I am willing to pay triple.  (Good thing I have a banana and almonds in my backpack.) 

I bet you can think back to before you made a lifestyle change.  Your home environment, workplace, even your mindset look very different now.  You have traveled so far to reach your fitness goals, that you hardly recognize the life you lived before spinach and squat jumps, walking and water guzzling.  You think about how to get more movement in, where you can get fresh healthy foods on the go, or what you can do at your desk to keep the body awake and the productivity going strong.  I think there may be enough room in the aisles for lunges, and I can work through shoulder openers in my seat.  I need to mentally prepare myself, or wear myself out so I can sleep the majority of the way across the pacific.  Time to take another few laps around the terminal.  Care to join me?

Traveling well,

Cheri

[Via http://evolvewellness.wordpress.com]

Maintain the Every Other Day Diet Plan

The results can be overwhelming when you are looking into so many diet plans. With so many diets out there and each with a different feedback, you might find it hard to choose one that would suit your needs. But the simple face is that the every other day diet can have different effects on every person. Lifestyle, overall health and genetics is a factor when it comes to trimming down weight, which is why choosing the right diet plan is essential for your health. Failing to do this can result to lots of hard work wasted with no positive results at all.

Arm yourself with information when engaging into a diet plan. Here are a few suggestions that would help you do this, most especially when you are aiming to eliminate fats and cholesterol in your body.

Eat less and get more exercise

This is the winning formula. Don’t just eat stop eat when you are in an occasion with lots of tempting foods around you. Think of the possibilities, if you eat less, this benefits a lot because not only you had practiced self-discipline, but also control over what you eat. On the next day, don’t forget to exercise in order to burn some of the fat acquired. A simple walk to the park can do a lot of benefits to your body, so think about this.

High carbohydrate and protein intake

Though there are some diet plans out there that advises you to do this, always keep in mind that carbohydrates that go unburned would eventually turn to fats. This kind of plan would only suit you if you have an everyday active lifestyle.

Vitamins and mineral supplements

Always take this because it helps give energy to your body all throughout the day as well as strengthening the immune system. Also, this is most advisable to those who sit at their desk and work all day.

There is no perfect system in losing weight. Remember that determination and sustainability is the key to success. Couple it with exercise, hard work, and a fat burning furnace technique, you would surely achieve that lean body in just a few months time.

[Via http://dietsreporter.wordpress.com]

Pick Two

Yesterday it rained heavily, so after she returned from work, The Pretty One and I went to the gym. At the moment I am training without direction. Basically trying to introduce my body to being fit again, and all round fit. What I need to get out of my head is the thought that because I sometimes am unable to train as I would like (because of travel and work commitments) doesn’t mean that it isn’t worth doing as much as possible (keeping perspective) when I am able to train.

I need to develop a cycling specific programme for once a week, and an all round programme for once a week too. That is what I am working on at the moment.

I have been thinking about training and my objectives too. A while back, I worked very hard to make myself extremely fit and quick. There is a massive amount of selfishness involved in this, and sacrifice. No (or few) late nights, cut down on alcohol, eat properly etc. My thought however is that to train to take yourself to the ultimate you could be, you have a similar scenario to Keith Bontragers approach to bike components. His mantra is this:

Light, strong, cheap: Pick two.

Perhaps if you are training as an athlete the following is true:

Personal relationships, career, training: Pick two.

I would be interested in your thoughts on how to find a balance.

[Via http://worksrider.wordpress.com]

10 Reasons To Try TRX

Hey everyone! On the 2nd day of TRX-MAS, I thought I’d give to you: an article on the benefits of training with this amazing piece of exercise equipment. I know, it’s not very sing-songy, but I think you’ll get the point.

For the better part of the last year and a half, I have been training with the TRX. Like all exercises, diets and workouts, I was very skeptical at first. For a month after I started working here, I just walked by this mysterious black and yellow strap. I went through a mental list of pluses and negatives. It wasn’t until Ian conned me into giving it a try, that I really started to take it seriously.

As you know, I have trained in several martial arts. My favorite is Wing Chun Kung Fu. Wing Chun works on natural body positioning and a very tenuous, practical strength, that is easily transferable into explosive power. For years, I fought the battle of conventional exercise vs. natural movement and power. I love exercise, but I also love having that explosive pliability that Wing Chun provides.

So there I was; it was my workout day, and I was staring down the TRX. It wasn’t high noon, but there was about to be a showdown. I began with squats and rows—ouch! The splendor and glory of the “burn”, had come to visit me. Rep after rep, exercise after exercise, I twisted, jumped, pushed, pulled and transitioned my way into an incredible workout. What was even more astonishing, is that I felt blasted, but not bulky and cumbersome. I had found my new milieu, and it was going to change my ideas about exercise forever.

In light of all that I have experienced, and with the recent 12 Days of TRX-MAS competition, I thought you would like a little more insight as to the benefits. So here they are, the top 10 reasons for trying the TRX:

1. Utilize natural body positioning to strengthen.
2. Develop a tensile type of strength.
3. Work power and isolation movements.
4. Cardio, as well as strength.
5. Plyometric exercise.
6. Take it on vacation.
7. Anchor it almost anywhere.
8. Utilize various angles and ranges of motion.
9. Maximize your workout time.
10. Because I suggested it, and I would never steer you in the wrong direction.

[Via http://autumntiger.wordpress.com]

Golf Fitness Overview

As a very keen golfer and an exercise coach, I am always interested in showing the benefits of individually tailored Golf Fitness programs. My aim in this article is to impart some concepts that will improve your golf game and/or extend your golfing life.

 

The idea of golf fitness is definitely not new – Hall of Fame players like Gary Player and Sam Snead were well aware of the need to keep their bodies strong and limber for competition. Of course, there are always exceptions to this rule – notably John Daly. However, given the magnitude and complexity of everything in J.D.’s life, starting him on any health and fitness regime would not be my first interest in his case. This is perhaps why he didn’t feel that eating well and working out had any benefit to him. Most high-level touring pros now have a trainer as part of their entourage. In the amateur world, I can safely say that undertaking any golf-related exercise program will do wonders for your game, regardless of what current level you play at.

 

In my mind there are seven key factors outside of actual skill level that influence everyone’s game: balance, power, endurance, posture, flexibility, nutrition, and mental focus. The last two are different subjects to Golf Fitness, but even just looking at the first five will directly influence your scores.

 

The important thing to know here is that it is of no real use to work on power, which many people like to do in the gym, if your posture and balance are of poor standard. So my suggestion is to start by testing how well you can stand on one leg. If that’s easy, close your eyes. If that’s also simple for you, block your ears too! If you can stand for 15 to 20 seconds in good posture on one leg with your eyes shut and ears blocked, then your balance through the golf swing is most likely of very good quality.

 

Posture is a very complex topic that I’m not able to cover in this article, except to say that the poorer your posture, the less efficiently and consistently you will swing the club. This applies to both static and dynamic posture – meaning how well you address the ball and how well you maintain good spine angle through the swing.

 

This leads to flexibility and strength – these are very interrelated. Just about everyone has muscle imbalances. So stretching everything will maintain the relative imbalance, as will strengthening everything. Stretching what is short and tight and strengthening what is too long and weak will help correct the dysfunction. Again corrective exercise is also complex, so becoming aware of these issues is the important step.

 

Golf is a very physically demanding sport, even without the walk! The combination of power, precision and touch make it unique. I hope I have helped increase your awareness for the need for fitness to be a seriously fun part of your preparation for the game.

 

If you have any questions regarding golf fitness & health, please feel free to ask.

 

Best wishes,

 

Peter McConnell

[Via http://vitalperformance.com.au]

Back to the Basics

I hope everyone enjoyed Thanksgiving this year.  I could go on forever about how wonderful my life has been over the last year and everything I have to be thankful for.  I am most thankful for my family and friends.  There is nothing in life better than love and there is a lot of love between my friends and family.

Back to the basics….

• We were barefoot, we made shoes with wood soles, we make shoes with rubber soles, we add air to those soles, we add gel to those soles, we add “shocks” to  those soles… what’s next?
• we used the outdoors, bicycles, our bodies, odd objects and kettle bells and we were healthy; some geniuses invented stationary machines for exercises and we are now 66% overweight… what’s next?
• we used to eat our own food that we gardened and we were healthy; now we eat everything that is pre-made or from a drive thru window… what’s next?

There is a wonderful cycle happening to us as a human race.  Everything we were doing 100’s of years ago when we were vibrant, healthy, hard working people was right!  We don’t need fast food, we don’t need machines to perform our exercises for us, we don’t need fancy 100 dollar t-shirts and 150 dollar shoes.  All science has been showing us over the last few years is that we are going back to the basics.  Join the movement people! 

What’s Next?

1. In five years or so we will be training in bare feet! (Some of my clients and I have already started)
2. We will never use machines to improve our functionality or improve our movement or improve our performance.  Balls, bells, bands and bodyweight only!  That is already happening as we speak!
3. We will begin to take time out of our “self made hectic days” to be less hectic and actually prepare healthy foods that are fun and easy to eat.  We will actually begin taking care of ourselves!

Don’t waste anymore time!  Improve your life at Performance Playground.

Zach Williams: Owner of Performance Playground (www.theperformanceplayground.com coming soon)

[Via http://performanceplayground.wordpress.com]

Run Behind Like a Dog

 

A Frosty Trail

I am back on track. Today I went for a 4.08 mile run. It was just below freezing, not cold really but cold enough to make me worry about sucking in cold air when I am trying to get over a cold. As usual the run started off a little chilly, and ended up warmer. As I was warming up I remembered a story my grandpa Chub used to tell me.

 

Grandpa Chub was a real old cowboy. He had the hat, and the horse,  and he always had a lit cigarette hanging off his lip. Our cattle spent their summers in the mountain pastures, and we would ride our horses in to the cattle to check up on them. These rides could last 16 hours, and we covered a lot of ground. When it got colder, I would sit up there on my horse and freeze. I would have rather froze to death than missed a trip to the mountains, so I never complained. Grandpa would finally noticed I was cold, and  give me some advice.

He said ” When I was a kid, Old Mr Matthews used to tell me that I could sit up there on my horse like a man and freeze, or I could get off my horse and run behind like a dog to keep warm.”

So I would get off my horse and hand him the reins, and trot along behind the horses with my slippery riding boots on the frosty trails. Soon enough I would be warm enough to get back on the horse. I think I was 18 before I had the courage to complain about the cold, but I never missed a trip because of it!

[Via http://runtaterrun.wordpress.com]

Get in shape now

Holidays are a time to relax, enjoy your leisure time and…gain weight.

That doesn’t have to be. I refuse to let you gain weight. Why? Because I care and you are on my mailing list.

Losing weight and staying in shape does not take an entire day. It doesn’t take 3 to 4 hours or even 1 hour. It can take as little as 30 to 40 minutes a day when you check your nutrition at the same time. You will always need to track both fitness and nutrition to archive the best results overall.

And this is what the “Easy And Simple Weight Loss” program (only in NYC) and the “The Austrian Advantage” program (worldwide downloadable program) are all about. Because I care, I am giving you 27 days free access to get you started. Yes, you can and will start moving to look younger, more toned and slimmer at any age.

CW11 got it right. This morning I visited Linda Church to show her moves that you can do at home, using creative items to add resistance to bring your rear into gear. Check it out.

And to learn my strategies to “Look Better Slim,” click the link above for your FREE 10 part e-course.

Stay tuned for your updates and solution-based weight loss tips.

Stay focused over Thanksgiving.

Happy Holidays.

Stefan

[Via http://strength123.wordpress.com]

What is healthy and fit body? Really?

You'd LIKE being fit like this . Fitness makes American Governors!

Health:

• the general condition of the body or mind with reference to soundness and vigor.

• soundness of body or mind; freedom from disease or ailment..

Fitness:

• The ability of a body to meet the demands of a physical task.

As you see, two very different things. Interconnected and interdependent, yes, but still different.

So what should one target?

In health there can be two sorts of variables. One sort is out of your physical realm of control (e.g. Genetic disorders, cancers, and other such ailments), while the other is mostly under control (e.g. Obesity, diabetes, some heart ailments).

Fitness regimens combined with good diet habits help you keep the latter in major control.

Like a battle and a war (fitness and health respectively :I)

So lets go ahead and try to figure the Fitness bit.

Since, this article is targeted at people starting out on their journey to a healthier lifestyle I will keep to the basics.

Fitness has four components:

• Strength
• Speed
• Stamina
• Flexibility

Further explained:

Strength (men): Can you still help your cute neighbor move in with her boxes full of M&Bs?

Strength (women): Can your punch leave a juicy bruise if you catch him doing the above?

Speed (men): You think your girlfriend saw you ‘helping out’. Can you dart out of view quickly enough?

Speed (woman): Just how long do you think it will take you to sprint down the stairs and intervene?

Stamina (men): How many boxes boy? (U/A rating for this blog please!)

Stamina (women): Can pack all your clothes in one go?

Flexibility (men): Ashtray comes flying from balcony window. DUCK! Can you?

Flexibility (women): Heard of a Split-kick? Recommended.

Hence, as described above, fitness comes in handy and is tested in common everyday situations. Also, there is no YES or NO answer to the question “are you fit?”

There are only levels in fitness and while you could be ‘fit’ in one situation, another might make you feel like Shrek in a coordinated swimming class.

The only way to go is keep increasing your levels of fitness by mixing and matching your exercise schedule to achieve a balance in the four components above. That done, keep raising the bar there-on.

Increased fitness levels > Better functioning of physical systems > A healthier you.

Q.E.D

Please feel free to mail queries at aaditya@fitfunda.com

Cheers!

[Via http://fitfunda.wordpress.com]

Another Successful Saturday

Congrats to those who rolled to F.O.S.S (Feats-of-Strength Saturday) this week.  Everyone who came participated in a modified version of an infamous Crossfit workout called “fight gone bad” where every rep of work is a point with the goal being to score the most points. Nico Schlanger continues his run as the F.O.S.S champ, who will be the next to top him?  Come on saturday to give it a shot! If you are new to F.O.S.S and want to come see what to we are all about, we will be having introductory workouts an hour after the main ones.  They will give a nice easy taste of this style of fitness and are a great way to learn about Crossfit.

[Via http://feats.wordpress.com]

Body Solid Powerline Squat Rack

Blow Your Mind… Build Your Body. Solid and stable, this Squat Rack holds the bar safe and secure with the heaviest of weights. Bar supports feature height adjustments from 30 inches to 60 inches for doing Flat, Incline and Decline Bench Presses, Squats, Curls, Upright Rows, Shrugs, Calf Raises and much more! Frame Color: Gray Dimensions: 30″ to 60″H x 37″L x 48″W Shipping Weight:  51 lbs Warranty: 1 Year In Home Warranty

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[Via http://suhitha.wordpress.com]

Conair 41718 Brushed Nickel 7.5-inch Vanity Mirror

• Make-up mirror has a 7.5-inch diameter with a 360-degree vertical rotation
• Mirror has a stable, non-slip pedestal base
• Makeup tool has standard, 10x and 15x magnification
• Brushed nickel finish
• Higher magnification is perfect for tweezing and applying makeup

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[Via http://suhitha.wordpress.com]

7 Ways to Boost Your Health and Stay Fit!

Assuming you are healthy, you save yourself a lot of time, energy and effort because you’re able to do what you need to do with the least expenditure of energy and more quickly.

Here are the ways

Think – Think about yourself. Positive thinking has a lot to with your looks and fitness. Every day, give yourself the gift of learning a little more about yourself by watching what you are thinking. Thoughts affect how you feel, what you do and how you act or react. It’s important to know yourself – The more discoveries you make every day about yourself gives you a pleasant edge. So think!

Food and Mood always go together – Eating lots of sugar, affects your ups and downs and will be reflected in your behavior and approach to life’s challenges. Eventually, too much sugar will cause health problems. Snacks are usually the culprit – you head for the donut, or the soft drink or some chips – instead, carry small bags of nuts with you everywhere you go – when you’re feeling a little hungry, have a few nuts. Seeds too are great

Watch your mood after you’ve eaten certain foods – you’ll soon identify the foods that make your body and mind feel good and those that don’t – that’s the easiest way to know what works for you – experiment and watch yourself!

Give yourself a break – Preferably, give yourself quite a few break throughout the day – all it takes is a minute or two sometimes. This is especially true in today’s world where, for most of us in offices, we’re sitting at computer screens all day or in meetings. It’s critical to move your eyes away from the screen regularly – put it in your calendar on your computer to remind you to take a break at least every hour for a few minutes. At the end of the day, schedule a time on your calendar to do something you really want to do – play a sport, write part of your new book, or just read the newspaper – whatever you love doing. If you do, your life will be far more relaxed and rewarding!

Exercise, exercise, exercise – You’ve heard it a million times – but…. I’ll say again – exercise – 20 minutes per day, every day, seven days a week like brushing your hair, taking a shower, getting dressed – make it a part of you. All it takes is walking 20 minutes every day. It works for your BODY…YOUR MIND… AND YOUR SOUL. There are no side effects to walking. If you can’t walk for health reasons or you’re in a wheelchair, do chair exercises every day – and it will help keep you as healthy as possible.

Stress – Know what your stressors are. Know them well. When they appear, have an action plan to deal with them and follow through. What does plan mean? It means if this happens, you’ll do this-

You don’t know you’re stressed often until, one day, you bite someone’s head off for something simple or you feel like screaming or yelling or your chest hurts. Stop. Just stop. What are your stressors? Identify and look them squarely in the face – find a solution and get them out of your life.

Walking is the best de-stressor of all – even a 15-minute walk will clear your mind and calm you down. If you’re not in a position to leave, then, figure out what will work for you – taking 3 deep breaths, stretching, thinking about the Caribbean or Las Vegas – whatever works, use it even when you think you’re not stressed out.

Take care of your grooming – Nothing makes a person feel better than looking good! Your nails – clean, manicured and shining with health. Your hair – styled professionally to suit your face. Your clothes – clean, pressed and complimentary to your body. Your shoes – looking good, polished and fits properly. Your face – clean, moisturized and with a smile on it! Taking care of yourself and the way you look is the most loving thing you can do for yourself!

Love yourself – Sincerely get an affair going with yourself! There’s nothing that will change your world more than a sincere liking and loving of yourself.

Every day, show love to yourself – eat right, exercise, develop good relationships with people, take time for yourself, groom, and put that smile on your face – feel the love! It’s serious and you can’t imagine how liking and loving yourself will change everything else in your life for the better – you’re unique – there is no one else on the earth like you – imagine over 6 billion people on earth – and there’s no one exactly like you!

I offer help to people with the knowledge I’ve acquired. I hope that someone will find this information useful and would be used in the best interest of the reader.

Baby Jogger City Mini Double

The City Mini, winner of the 2008 NAPPA Gold Award and the 2008 Mother & Baby Gold Award,  was designed to be one of the most light weight, easiest folding swivel wheeled strollers on the market. Customizable from birth and beyond, the City Mini is the ideal lightweight stroller that maintains all the safety standards and style you’d expect from Baby Jogger. Available in both a single and double, the Mini incorporates features such as Baby Jogger’s patented Quick-Fold Technology, ventilated near flat reclining seat with weather cover, universal City Series accessory mounting bracket, multiple storage compartments, a suspension system and wheels with sealed bearings. Perfect for everyday use around town, the City Mini promises a comfortable and smooth ride for your child. The City Mini is an urban terrain stroller. It is not intended for jogging purposes. Quick-Fold Technology for easy transport and storage Universal Accessory Mounting Bracket makes accessorizing your stroller a snap! Locking swivel front wheel with suspension 8″ lightweight quick-release wheels with sealed ball bearings Padded seat reclines to a near flat position Vented seat recline with retractable weather cover Adjustable 5-point safety harness with shoulder pads and buckle cover Multi-position “no pinch” sun canopy with clear view windows Under seat storage basket Seat back storage compartment Rear parking brake Secure fold strap to keep stroller folded for transportation or storage Download the 2009 Baby Jogger Catalog

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Maximum Cardio

Depending on your goals and body type, different amounts of cardio may be required. A lean “hard-gainer” trying to add mass may benefit from only one or two cardiovascular sessions per week. On the other hand, someone like myself who is extremely prone to storing fat and sensitive to carbohydrates may require 3 or more sessions in order to maintain peak physique. Since you can only get better at a particular exercise by performing it, those interested in running marathons or participating in endurance events such as a triathlon must increase their frequency of cardio in order to prepare for the event.

MAXIM 1: Your body type and goal for training will dictate the type, frequency, and length of your cardio

When your goal for cardio is general health, you have a few decisions to make about what type of cardio you will perform. Many people enjoy taking long, slow runs. Enjoying cardio is important, so if you find an enjoyable method of cardio, there is no reason why you should discard it. The same decision should influence your choice for timing. Many people claim that you must perform cardio first thing in the morning and/or on an empty stomach to see maximal benefit. I disagree. If you have trouble waking up or putting a full effort into morning cardio, and will get a much more vigorous workout in the evening, then why not do it then? Perform cardio when you feel the best, when you are ready and know you will stick with it and give it 100%.

MAXIM 2: Find cardio that you enjoy, and do it when you feel you have the most energy

There are many styles of cardio. There is some debate about what cardio is best for you. People preach about training in the “zone” of a particular heart rate for maximum fat burning benefit. While it is true that your body will utilize more fat for energy during this period, this is not the entire picture. Moderate cardio means your body will recover quickly – your heart rate will return to normal within a short period. Intense cardio, which elevates your heart rate beyond the “zone”, may not burn as much fat during the exercise, but your body will take longer to recover. Your body must process waste and your heart rate will remain elevated for hours after the bout of exercise. You will burn more calories throughout the day, and therefore you will receive a superior benefit.

To better understand this, let’s consider a situation where you burn 200 calories during exercise. You have a choice: you might burn those calories walking at a brisk pace and reading a book, and it will take you 1 hour. Or, you might burn those calories performing short sprints followed by periods of moderate jogging, and you will burn those calories in 20 minutes. While the “hour” cardio kept you in the “zone” for fat burning, guess what? The 20-minute cardio elevated your heart rate and took you into an anaerobic zone where your body accumulated an “oxygen debt” – a need for oxygen and fat burning to help flush waste from your system and recover from the intense exercise. So during a 24-hour window, you will burn MORE than the 200 calories, and therefore be closer to your fat loss goal.

While there is no hard, scientific evidence to support this next maxim, I truly believe in it. I have witnessed this not only in my own transformation, but also with countless others as well.

MAXIM 3: The less time it takes to burn the same amount of calories, the more calories you will expend later that day

This maxim may seem confusing, but it’s very simple. It means that if you are going to burn 200 calories, when you burn that 200 calories in 20 minutes instead of 1 hour, your metabolism will increase throughout the day and you’ll end up burning MORE than 200 hours when that day is done. This is why high intensity interval cardio, like that recommended in David Greenwalt’s book, The Leanness Lifestyle or the “20-Minute Aerobic Solution

TurboIon Croc Ceramic Wet to Dry 1.5-inch Flat Iron

• Professional salon styling iron straightens, flips and curls to create silky-smooth hair with a static-free sheen
• Wet-to-dry technology with ventilating holes to allow for release of excess moisture
• Maximum temperature is 450 degrees F (230 degrees C)
• 1.5-inch ceramic plates allow for superb conduction of heat
• Can be used on damp, towel-dried hair and dry hair
• Easy-to-use digital temperature control and digital display on handle
• Handle stays cool and presses firmly without strain
• Negative ions work to seal the hair’s cuticle to prevent split ends, reduce frizz, and retain natural moisture and color
• Ceramic heating element allows for quick heating, quick cooling, and even distribution of heat across the plates
• Comfortable ergonomic design
• You can set (or reset) iron for Fahrenheit or Celsius
• Nine-foot swivel cord
• Weighs 12 ounces

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Tuesday Arvo Duathlon Session

After an easy day yesterday, just teaching my RPM class. I ramped it up a little and did a steady 10km in about 44min and then backed it up by cranking out an hour RPM enduro class straight after.

Felt a little tired by the end and definitely needed some carbs straight after.

It’s Saras Birthday Tomorrow and contemplated skipping my run but have to keep the eyes on the prize. That being said it will only be a comfortable 13km’s at an easy pace, so shouldn’t be too bad as long as I get a good nights sleep tonight!

Cheyeser

Maqui berry is the new super-food.

The Patagonia is where the Maqui berry is typically found to grow. This is one of the most fertile areas in the entire world, and it makes this berry one of the great tasting foods you will ever encounter. However, I am not saying you about the Maqui berry simply because it tastes great. This could very well turn out to be the best weight loss supplement that is available in the world!

Maqui berry has started to increase in popularity since Rachel Ray mentioned it on one of her shows. She did not elaborate on the berry, but search volume increased by almost 400% that day. Recently there has been a lot of buzz surrounding the Maqui berry and it’s astounding weight loss uses, though it is still not widely famous.

You are probably pretty interested about what the heck this berry is, right? At the top of the ORAC scale, you will find maqui berry. The ORAC scale is introduced to scale every food in there is to show which ones have the higher concentration of antioxidants. Maqui berry has double the amount of antioxidants of acai berry making this food much healthier than acai berry.

Antioxidants are molecules that can slow down the oxidisation process and, hence, output of free radicals that can lead to fundamental weight gains. Rich with these antioxidants, the body can quickly eliminate toxins. The great number of antioxidants in Maqui berry, can help shed the pounds rapidly. In fact after using it for a few weeks you can see up to twenty pounds go off.

Find out more maqui weight loss. You can also read more about maqui berry health benefits.

I Ran Because I Said I Would

As I’ve mentioned in other posts, I have a dream to be an effortless, consistent runner. At this point, I don’t want to run a marathon. I don’t want to be a capital R runner, just a lower-case one. To be able to run 3 miles without stopping.  Not too much to ask, right? Not too big a challenge, right? Yet, of all the exercise and fitness things I do, running is the most difficult.  It’s just really hard for me to run very far at a stretch. I get winded fast. My legs hurt. I give up.  

Often, I chalk this block up to a horrible track coach I had in high school.  Prior to getting on the track team freshman year,  I had enjoyed running. I always competed in the end-of-the-school-year races in elementary school and usually came home with a first or second place ribbon.  I LOVED the 100 yard dash!  Boy, was I fast. I was the tiniest runner and the fastest. But, then I started track with Coach Jackass (I blocked out his real name so that’s what I call him.)  Coach Jackass determined that I was best suited for running the longer distances, in particular the one-mile. What??!!  I had never run more than half a mile, was he insane?  He insisted distance was my thing since I was under 5-feet tall and didn’t have the long strides for sprinting. So, I trained for the mile and some relay crap. I hated it! And I sucked at it. 

Coach Jackass was not one for positive reinforcement. He was a nasty man. No support or encouragement came from him. Just disappointment. I cannot remember how long I trudged through the horror of track before I quit. But,  I remember the day I decided to do so. We were at a track meet. I was assigned the mile. The race began. I was so slow. As the agonizing minutes ticked by, I fell farther and farther behind. My legs hurt. I was so tired and gasping for air. I kept running. Then, I realized that I was the last runner to cross the finish line and it was still a good distance ahead of me. All the other runners had finished. It was just me on the track with the finish far ahead. I wanted to die. Then, someone from the stands yelled out “You can do it!”  (How pathetically sweet.) So, I kept up my hobbling pace and eventually crossed the finish line. One would think I would have been elated to have reached the goal line. Nope. I was devastated. Humiliated. Mortified. I was bereft of my confidence.  I never went back.  I never did anything sports or athletics related until college.  I had failed and I carried it with me. Yet, many years later I found myself having thoughts of overcoming this failure. I eyed with admiration and envy the runners that passed me at the track as I power-walked. I began to think it was time to slay this dragon.

Though I really, really want to be able to run for longer than a minute without feeling my legs giving out, I sometimes ignore this dream.  Do you do this? Do you have a dream (fitness or otherwise) that you ignore? I ignore because I know it is not easy for me to run. I know it takes effort and more effort than I am willing to give sometimes. Isn’t that frustrating! How will I ever achieve my dream if I do not make regular efforts to do so? I won’t. So, on this sunny, cold Saturday, I told myself that I was going to the near-by running track and I was going to do jogging intervals. But, when I woke up, I just wanted to curl up on the couch with hot tea and a good book. And I did.  But, after an hour, I told myself “Get the hell up and go to the track!”  I did not want to go. I did not want to run. Even when I got there, I was ready to give up and just walk. But, no, I did what I had planned to do – run for 1 minute, walk for 3, and repeat 13 times, with 4 minutes warm-up and 4 minutes cool-down. It’s part of multi-week plan to gear up to run for 30 minutes straight. So, even though I did not want to do it, I did run because I said I would. Because I will never reach my goal of being a runner by sitting on the couch or choosing the easier exercise. While it was a challenge for me to do all of my 13 reps, I felt so good when I was done. I still feel great even now.

Today I ran because I said I would. What have you said you will do? Have you done it?

How To Choose An Exercise DVD, dvd

Author: James Woolley
Source: articlerich.com

Exercise, dvd, DVDs are very popular, dvd, at this time of the year because many people make it their new year’s resolution to, dvd, lose some weight. These DVDs are excellent value for money because they offer you a strenuous workout that can be just as effective as working out at the gym, which is a lot more expensive.

So how do you go about choosing a fitness DVD?

Well the first thing you should consider is what your goals are first of all. For instance do you want, dvd, to just generally lose weight or do you wish to target certain areas of the body in order to tone up certain areas? This is important because all DVDs have slightly different workouts and involve different types of exercises.

You should also, dvd, try and find out how strenuous a particular workout would be if you followed it directly yourself at home. It can be, dvd, hard to guage this but, dvd,, dvd, if you visit one of the, dvd, larger internet retailers who stock these DVDs, you should be able to watch preview clips of each of the workouts from most of the, dvd, exercise DVDs being, dvd, sold.

These clips are important, dvd, because you will also see what they actually involve and whether or not they will be right for you. You will also get a feel for how enjoyable they are to perform. For example, dvd, some uplifting high rhythm music can be the difference between a fun workout and a pretty tedious, dvd, one, so this is another factor to consider.

A common mistake many people make is to just go with a fitness DVD which features the best-known celebrity or has been advertised the most on TV, but you should avoid, dvd, doing this yourself. You have to choose one that will be right for you both in terms of enjoyment and being easy to follow so that you are able to stick with it and hopefully start losing, dvd, some weight.

There is no reason whatsoever why you can’t start losing weight and achieving your weight loss goals by following one or more of these DVDs. All of them are generally devised by top, dvd, personal fitness trainers so you, dvd, know that they are likely to be very, dvd, effective providing you actually perform them on a regular basis.

It certainly beats going to the gym all the time which is not only quite boring but it is also very expensive, dvd, in the long run. Thankfully with these, dvd, exercise DVDs you only need to purchase them once and then you can use them, dvd, forever, and you should hopefully see some great results if you combine these workouts with a healthy diet.

To check out some of the latest fitness DVDs, please click here to read a review of the Davina Super Body Workout DVD and the Dance Off The Inches With Camilla Dallerup DVD.

Quick script: garmin_cals

As gpsbabel doesn’t do ‘calories’ from garmin data (and why should it?), I’ve been making a mental note of the calories for use in pytrainer (or, when I forget, checking the device history!).  I wasn’t aware of garmin_tools until just recently, discovered ploughing through the Ubuntu repository after a lovely upgrade to Karmic Koala.  The package is a set of tools to dump data from the device and then convert the data to other known formats, like GPX or Google map data.  It is not as detailed as the kml produced by gpsbabel but it does contain the missing information — like the calories — needed to ‘complete’ a run in kml; if only there were a script to pull the useful bits out

#!/bin/sh me=${0##*/} tools=`which garmin_get_info` if [ -z $tools ]; then echo "$me: Are garmin_tools installed (can't find garmin_get_info)?" exit 1 fi # see garmin_save_runs man page about GAMIN_SAVE_RUNS GARMIN_SAVE_RUNS=/tmp export GARMIN_SAVE_RUNS result=`garmin_save_runs | grep -c "garmin unit could not be opened!"` if [ ${result} -eq 0 ]; then y=`date +%Y` m=`date +%m` d=`date +%d` garmin_dump $GARMIN_SAVE_RUNS/$y/$m/$y$m$d*.gmn | grep calories else echo "$me: couldn't connect to garmin unit; is it plugged in?" exit 1 fi exit 0

There.  This writes a stanza to stdout containing the calories for any of today’s tracks.  Works OK, xml can go straight in to the kml used by kmlextract or something.  It’s a prototype used to figure out what I can do next, like ’start’ and ‘finish’ graphics in the kml.  That’s also one less manual process I need to think about therefore easing pressure on my brain

(which I’m sure is a tip I’ve covered before, pulled straight from the Pragmatic Programmer)

Get a Great Pout in 3 Easy Steps!

Your lips are one of the first things people notice on you. It only makes sense to make sure that they look their best considering that every time you open your mouth to speak, someone has their eyes on them. Having a great pout is more than just applying Chap Stick. A great pout needs to start with lip liner, end with lip gloss and have lipstick as the filler.

Lip liner First thing is first. Unless you have problems with a lipstick that bleeds, you probably never use liner. Lip liner is a makeup item that is often overlooked. So, what is the big deal over liner? It creates a perfect outline around the mouth, giving them a crisp and vibrant look. You will have kissable lips that will look like they were painted on by an artist. Liner also helps prevent you from coloring outside the lines so to speak.

Lipstick The next step is to apply lipstick. The lipstick you choose will be the base color and will determine the shade of your lips for that day. There are many options available including neutral colors, pinks and reds. You will have to makes the decision beforehand about what look will be heavier-the lipstick or the lip gloss.

Lip gloss In the final step, you select a gloss that compliments the shade of lipstick you chose. If you chose a subtle lipstick color, you can enhance the color with clear lip gloss or pick a more vibrant, colored gloss. If you chose a bright lipstick, you should pick a subtle lip gloss. It adds shine and finishes off the look for a great pout!

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Gentle Fitness Exercise!

Are you tired and stressed out from work and when you come home to ask her three children, you will play basketball with them to see? She refused and promised them that after taking the rest.

Instead of disappointing your children, why not say “yes”? You will be amazed by the amount of energy within 30 minutes of activity are.

Did you know that by exercising at a moderate pace for 30 minutes, he felt much better, mentally? It is shown that it increases the appetite and sharpens your style in solving problems. Not only. You will also be easier to sleep at night feeling like you do moderate exercises even for only 30 minutes per day.

What are the benefits of regular exercise? It promotes self-discipline and has a positive impact on how you perceive life. Exercise helps to lift the mood and you get a depression. For beginners can be made per week for 15 minutes for 2 to 3 days. You can increase the time you spend once your body is aligned.

Never force your body! When you hurt, then stop. You can from exercising for a few days break, and you can start all over again, but you have to start from day 1.

Here are some moderate exercises you can do and enjoy:

1. Do The Walking. Use your environment. You can walk your dog, your partner or child. Encourage your family to get daily exercise to burn calories and can be found while enjoying the surroundings and the light is good for the body.

2. Discover the wonders of yoga. Yoga is an effective exercise, stimulates not only the body but also the soul. You can also learn basic yoga postures that are not too complicated but proven effective. At five minutes of exercise and yoga, you can encourage your body to recharge the energy lost by day. At the same time, relaxation and stretching!

3. To engage in sports. Basketball, football, baseball, tennis or badminton. Many doctors have sports as an effective means to recommend staying fit and healthy. Sport can also be done in moderation. Do not take it seriously. Basketball shooting is with a friend, a moderate movement, also known as a sport.

4. Join exercise programs at work. If you do not make use of programs in the workplace, why not you? You can talk to your superiors and colleagues to start. To lose not just the calories, but also to build a good opportunity to relations with them. This can be done at least 30 minutes, 3 times per week.

5. The exercise, while the housework. Mowing gardening rake leaves, lawn, laundry, vacuuming and car washing moderately effective exercises at home. Use these tasks to sweat and burn calories. Instead of working with these machines, why not do with your hands and lose some fat?

Doing exercises in your daily routine will be surprised how many calories you lose. Doing these moderate exercises of the same amount every day can burn 150 calories to 1000 calories per day!

Swine flu death toll crosses 500 in India: govt

More than 500 people have died from swine flu in India since the first fatality was reported in August, the health ministry said Monday.

The western state of Maharashtra has seen the largest number, with 207 deaths from the influenza A(H1N1) virus, the ministry said in a statement.

Besides the 502 deaths, more than 14,000 people have tested positive for swine flu across India since it was first detected here in May, it added.

More than 5,700 people have died worldwide since the virus was first discovered in April, with most of the deaths in the Americas region, according to the World Health Organization.

healthtamiflumedicineswine flufitness

My 30 Day Fitness Challenge

Welcome to my first post on my first ever blog!  My husband recommended that I keep a journal about my 30 day challenge, so this is it!  First, what is my challenge and why am I doing it?

My husband thought I was complaining just a bit too much about some health issues, so he is the one that challenged me to a 30 day hiking program.  The rules are:

1.  Starting Nov 1, 2009 I must hike every day for 30 days.

2.  I am not allowed to have my nightly glass of red wine. (deep sigh)

3.  I must use poles when I hike.

Some of my symptoms are:  hot flashes, mood swings, the usual menopause stuff. I must note that I am almost 46 years old and think that I am much too young to be going through this!  Also, I have issues with my knees. One is worse than the other, but I am using some Amazon gel on it and wearing a knee brace when hiking.  I also think I have a mid-life ‘pooch’ that I would like to see gone. After four kids, I’m not sure that will ever happen, but I’m willing to give it a go!

My stats are:

Height: 5′8″

Weight: 143 lbs

I wear a size 6, but would like to not have my ‘pooch’ hanging over my pants!

So, today is day 8 and I am feeling somewhat wore out. Did I mention that I have four kids ranging in age from 11yrs. to 20 yrs.? Also my husband and I run a small restaurant…..so this is no small feat for me to keep on track.

I will keep you all posted on how it’s going and if my symptoms decrease.

bangun pagi jua akhirnya

bangun langsung ngeblog(mlai dari awal lagi)

wew,
sekarang tepatnya laptopku menunjukan jam 05:06 AM, tumben2 nya sih bangun pagi, biasanya selalu kesiangan dan jarang masuk kuliah pagi.(hahhahahha=LOL). aku juga ga tw kenapa nih bs bangun pagi, padahal anak-anak masih pada tidur, mungkin karena tadi malem tidur cepat banget. mulai akan tidurnya sih sekitar jam 10:00 PM gitu, tapi ga taw juga ya tidurnya jam berapa (_kallo tiduur kan ga bisa liat jam.wkakakakka)

bada pegel2 mua ni, alna abis lari di saraga trus ditambah fitness lagi, secara ya uda lama bgt g olah raga ya gini lah jadinya.

daah lagi bingun maw nulis apa lagi,hahhahahah

Asian dinner with a facelift

It’s hard for me to believe it, but those two 1/4 serving of muffins I had for breakfast, along with the apple juice/water mixture held me over until almost 2 p.m. today. Even after a 3 mile run—with, ahem, a sub-7:00 mile involved.

I’m amazed. I really thought I’d be starving around noon.

Instead, I worked on redesigning the blog (more on that later) until my hunger struck.

Lunch

I made a promise to Susan, earlier this week, that when my 9-pound box of oatmeal arrived at my apartment I’d give savory oats the chance they deserved.

I used my rice cooker to make a batch of oatmeal (the lazy way to make oats) and added the following in:

• 1/2 cup Quaker rolled oatmeal
• 1.5 cups water
• 1 egg
• salt & pepper
• spinach
• green onion
• a slice of cheese
• some salsa

Susan’s an advocate for savory oats. Maria is not.

Oats are meant to be sweet, I’ve decided.

I ate about half the bowl before giving up and tossing the rest. The flavor just wasn’t what I expected or wanted. With every bite I kept hoping for some sweetness that never appeared (obviously).

Instead I had the other half of yesterday’s Einstein Bros. Raisin and Cinnamon Swirl bagel with some peanut butter and a banana.

Followed by some chocolate. Add in four squares of Hershey’s Bliss dark chocolate while you’re at it.

Hey. I’m a woman. And I’m cramping. And I just personified every female stereotype.

Great.

Dinner

No afternoon snack necessary today, with such a late lunch and all.

J and I wrapped up No Staples Week with some Asian flare. Inspired by this stir-fry pork and vegetables recipe from Cooking Light, I put my own spin on Pork and Soba noodles.

I thought they were pretty good. J thought the pork was good. I’ll take it.

A pack of 100-Calorie Chips Ahoy! and some apple juice for dessert.

I think I’ve had too much sugar today. My stomach is feeling a bit heavy and gross.

A new look

Chasing the Now got a facelift today. I’ve been procrastinating making a new banner and finding a theme I really like for a few weeks now.

But, with nothing pressing on the agenda today, there really was no reason to continue putting it off.

New banner. New theme. And pages will be getting an editing soon.

What do you think? Leave me a comment and let me know.

It’s been a funky kind of day. Got to love being a woman, right? The husband and I are settling down for a few episodes of The Office tonight for a weekend pick me up.

drop and give me 20

uphill lunges

Boot Camp has officially started!  48 hours after the first session we could hardly move, and while still traumatic, we’re feeling not quite so painful after the second session… here’s hoping for the third {this afternoon}.  Ben has lined up 14 sessions for us, leading up to Christmas, and then we’re going to make decisions for the new year.

Push ups, sit ups, lunges, squats, boxing, bicep curls…need I go on?

So here’s to getting on the pain train!

Monday 11/2/09 Boot Camp at Herron School

Today we started a New Boot Camp for the staff of Herron High School.

We had a small turn out but I’m assured that more will be joining us.

Skill.

 How to squat, spent about 10-15 mins on the form.

WOD

Add 1 every min on the min untill time runs out max 15 mins

1st min:

1 Squat

1 Push up

1 Sit up

2nd min

2 Squats

2 Push ups

2 sit ups

and so on……..

Thanks to all who took the first steps to fitness, keep coming back.

Great job

The 33 Internship, Week 4...

…Hours this week: 9 hours, Total: 36 hours.

Day 7 – Tuesday, October 26, 2009 – 8:30am to 12:30pm = 4 hrs, Total: 31 hrs:

It was a very simple day today. Nothing real big happened much and it was a bit slow. It seemed that there were a good amount of the staff that were out of the office today also because it was pretty quite. I mean, I actually had time to get up and walk around. Figured that since I had the opportunity, that I could actually talk with people. However, since not very many people were around I really did not get to talk with anyone other than Anna and Rose.

I picked up where I left off on designing the “Ask the Fitness Expert” page. Created the banner, which has since been replaced by Chris’ (“The Fitness Expert” and Anna’s husband whom owns the CrossFit Underworld Gym in Dallas) personal logo/banner. I even created the ‘blur’ that contained the first three questions. It was kind of funny, I was asking questions that I already knew about (I use to be a fitness trainer and nutritionist) and then I was signing them with different fictitious-ish names from the surrounding DFW Metroplex.

Also, did my usual update of the Community Calendar. Oh and I created a new link and page to a pre-built template from the “Tribune” that just needed to be uploaded into Assembler and then called into the P2P system to show up on the page.

Honestly, today is kind of a blur. It went by so fast even though there was not that much to do.

Day 8 – Thursday, October 29, 2009 – 1pm to 5:30pm = 5 hrs, Total: 36 hrs:

Well if Tuesday was the day of not much happening, today was the day of being busy. I started a new project and created a page for The 33’s new contest of their “Two-a-day Wii Giveaway” that will be running for 15 days from November 2nd. People who tune into “Are You Smarter Than A 5th Grader” at 5pm and again to “The Simpsons” at 6pm will have a chance to enter and win. All they have to do is listen for the Key words that will be given during commercial breaks and then go to the websites page that I created for it and then enter their information with the correct key word. Sounds pretty cool. I wish I could play. Though I have told friends about it. For the Wii page, I had the opportunity to learn something new and create forms, more specifically, official entry forms for a contest in Assembler and P2P.

Oh man! When I went to update the “Fitness Expert” page today, I somehow totally messed up the “Hair Expert” page, by practically deleting the whole thing. I am not really sure how it happened, but more likely because I just picked the wrong expert page. I would have asked Anna to help fix it, but by that point she had stepped out for lunch really quick since she was running little late on taking it. So I spend a good majority of time trying to fix the page only to find out that she was getting ready to can the “Ask the Hair Expert” page since it had been inactive for a while now. Go figure eh?

However, by all that happening, I learned a great deal about how the system works and that there are just some buttons that you should not push. I think they should be labeled as such. Only one of those destructive buttons, located in the P2P, system actually ask you to make sure that what you are about to do is what you want because the process cannot be resolved for it. Also, although I had been creating quite a few “photo galleries” so far (in P2P), I had never actually had the opportunity to get to create a “Collection” that holds a collection of similar items (stories, photo galleries, blurbs, etc. until now. Kind of an important thing to know when actually building a page that will display photo galleries. So, had I not flubbed on nearly destroying the hair expert page, I probably would have not had the chance to learn more about what you do.

Other than that, I made sure to send out my emails to Anna and Jennifer about my evaluation forms, to remind them that I would be needing those soon. Anna actually left early today for her nephews birthday party and I wound up staying almost an hour later than my usual time to head out, to work on more of the Wii-a-Day Giveaway contest.

Evaluation:

Overall it was a fairly simple week. With presentations coming up, I am still not quite sure what to do it over. I guess I just talk about what I have been doing so far? I mention this, because it is generally on my mind when I am there at The 33. I feel that this week was a good one. It just seemed to go by so fast. I need to start getting out into the office and really start meeting people. Though, I find it hard for me to do so…not because I am not social, but because there is work to be done and I like doing it. I tend to just work straight through. Not uncommon, but I will try this next week to make more of an effort to not let all the ‘work’ to be done take over time I could be using to utilize the internship.

Taylor Made Fitness A.M. Group Workouts: Meet me at Dusty Rhodes Park in Ocean Beach

Join me at my Newest 55 minute Group Fitness Workouts in the Ocean Beach! Tuesday and Thursdays at 5:30am at Dusty Rhodes Park in Ocean Beach (off of Sunset Cliffs and Nemitz Blvd).

Who’s invited? Anyone who wants to tone, define, lose weight/bodyfat, increase energy and make new friends!

What is it? 12-week program designed to get you results!

Where? Dusty Rhodes Park (Ocean Beach). Corner of Sunset Cliffs and Nemitz Blvd (off the 8 freeway)

Cost? $15 per class (Paid in Advance every month), or $18 per class (Pay as you go)

Start date: Tuesday, November 10, 2009

Taylor Made Fitness Group Workouts include:
*Cardio (Walking, Jogging, Jump rope, Step)
*Toning (Using Resistance Bands, Free weights, Body Weight)
*Resistance Training (Squats, Lunges, Abs)

*What you’ll need:
*A Towel or Mat
*Free Weights Optional (additional if wanted)
*Comfortable Workout Clothes
*Water
*Sun Screen / Sun Block
*A Big Smile!

What YOU’LL get:
*In and out in less than 1 hour
*Measurements taken weeks 1, 6 and 12
*Goal Setting
*Basic Nutrition Program for weight/fat loss
*Total Body workout
*Increased energy
*Improved body confidence
*Meet new people
*Decrease bodyfat (Personal Results will vary)
*Purchase Supplements to Increase Results
*Have fun
*Online and one-on-one Support

Lisa L. Taylor, Owner of Taylor Made Fitness (www.mytaylormadefitness.com) has been helping men, women and teens get their personal health and fitness results for over 14 years. Lisa is a Certified Nutritionist, (ACE) Personal Trainer/Lifestyle Weight Management Consultant, FiTour Pro Trainer, (AFAA) Fitness Practitioner/Personal Trainer/Primary Instructor/Exercise for the Large Exerciser/Senior, Youth and Pre-Natal Fitness, Cardio Kickboxing, Aqua, Pilates and Indoor Cycling Instructor.

If you haven’t set your Health and Fitness goals yet, now is time to get started. Workouts are designed for all fitness levels. Don’t let another day pass you by. If you’re ready to make the commitment to improve your life, fitness level, overall health and have fun, meet me at Dusty Rhodes Park. Pre-registration is required as there will be limited space. Call/text me for more information!

Fitfully yours,

Lisa L. Taylor
Taylor Made Fitness
619 987-9691 cell/text
www.mytaylormadefitness.com
tmfitnes@pacbell.net

*Make Today the day Health and Fitness is YOUR TOP PRIORITY!