Hype up your Cardio

Here are some great tips on how to spice up your cardio workouts.

1. Try turning around and going back-wards on the machines. This can work completely different muscles that the normal forward direction. Hang on to the handles tightly so that you don’t accidently run off the machine.

2. On the epilyptical machine, I like to turn sideways. It also works completely different muscles.

3. Get some upbeat music that you enjoy in your IPOD or MP3. This will take your mind off actually working out.

4. Please don’t forget to cover up the clock.

5. Try different workout setting that are pre-set on the machine.

6. Try a variety of incline and resistance levels.

7. Take as little rest as possible between sets when using free weights.

8. When using free weights, you can superset two or three different exercises for the same body part.

9. Do burnout sets. That means that you don’t actually count repetitions, you just go until your body part that you are working out feels kind ok like jelly.

10. You can also do a variety of field exercises that athletes do to warm up before the game or meet.

11. You can also try a class or some other type of aerobic activity.

12. Get the children involved. They have a lot of extra energy to burn.

[Via http://sgill28.wordpress.com]

Forsaking all others (well-dressed, sexy, confident women)

I’ve been with K, my present girlfriend, for nine years now. For a large number of them, I’ve been dissatisfied with how she looks, initially secretly and lately not so secretly, to the point where it’s become a regular cause for frustration on my part and feelings of inadequacy on hers.

It’s just so unnecessary. Why can’t she do something about it? A stand-off has developed with me failing to live up to being “the man of her dreams,” who loves her affectionately and gently whatever she looks like and her failing to look as if she gives a damn about herself – and about the chances of me being excited to sleep next to her every night for the rest of my life.

She seems to have missed out on the female wiring that triggers most women to want to look good every day. Instead, she insists that things like shopping and going to work aren’t important enough to care. They represent 90% of someone’s time.

The more I think about it, I realise that I have only three real choices:

1. accept it and find a way to move on, trying to convince myself that love really does conquer all, accepting that she’s right: I should love her whatever she looks like;
2. become one of those creepy, oppressive men who tell their other halves how to dress (which is disastrous for all concerned);
3. or split up with her, something which seems excessive when the biggest issues for me are purely cosmetic.

I’ve tried everything in between. Talking hasn’t worked. There’s nothing else I can say. It’s very straightforward, it has been an issue for years and nothing has changed.

It’s not just her. There are two sides to this story. I’m totally dissatisfied with myself and how I look too. I shave every day, shower, stay clean and fresh, but I’m overweight and don’t dress the way I’d like at all, except perhaps for work, which is easy. But I feel stuck in a rut with K, unable to motivate myself to do anything about it.

When I commit to losing weight for the sake of my own health, rather than support me, she arrives with bars of chocolate and cake and God knows what else, subconsciously (surely not consciously?) designed to frustrate my efforts and keep me in the health hell that we share. Accompanied by comments like, “I suppose this means I have to diet too?”, it doesn’t take a brain-surgeon to work out what’s going on.

But I’m finished with it. I don’t know what the long term answer is, but I need options. I need to drop the weight and take care of myself. To hell with her reaction. And to be straight about it, if I need any motivation beyond living a decade longer and happier, it’s to have more than one choice about whom I spend it with. I want to be attractive, fit and healthy. I want to be able to choose, rather than settle for less, whether that choice is to be with K or someone else.

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

ARE FAT PEOPLE HATED?

Newsweek has an interesting article about the anti-fat rhetoric that is said to be growing in America. And if it’s happening in America, it’ll soon be happening around the world.

 http://www.newsweek.com/id/213646

 I do not hate fat people. But I do have enormous disdain for fat parents who over-feed their kids because they can’t face certain issues themselves.  As I have said before, if one wants to gorge themselves to an agonizing death, that is their right. If by doing so influences children in a negative way, that is child abuse. The same as slapping a kid across the face.

I also have enormous disdain for fat people who smoke. (I also have disdain for anyone who smokes).  I have a significant amount of disdain for fat people who have no interest in helping themselves, have a list of excuses and justifications at the ready as to why they are fat, and continue to be THE MAJOR DRAIN on the health care system.

I LOVE FAT PEOPLE who I meet in gyms and in the park who are exercising and trying to eat healthfully every day. I LOVE FAT PEOPLE who I see taking the stairs instead of the escalator.

I LOVE FAT PEOPLE who shop at the Farmer’s Market.

And I LOVE TO HELP FAT PEOPLE TO GET IN SHAPE AND SAVE THEIR OWN LIVES. If you need help, send me an email and I’ll send you  my:

3 EXERCISES TO SAVE YOUR LIFE program.  FREE.

 

Ray Salomone   Personal Trainer and Wellness Activist

www.GrecoRomanWellness.com

Blog: www.GrecoRomanWellness.wordpress.com

The Most Provocative Wellness Blog on the internet

 

Eat Fresh, Whole Foods. Exercise Intensely

PLAY ROUGH AND LIVE LIKE YOU MEAN IT!!!

 

Contact Me Directly at: Ray@GrecoRomanWellness.com

 

If you wish to be notified of my new blog postings, please click on this link to subscribe:

 

http://feedburner.google.com/fb/a/mailverify?uri=wordpress/jzmZ&loc=en_US

 

Coming Soon to bookstores:

The Greco Roman Road to Wellness

by Ray Salomone and Dr. Katina Ioannidis

Amazon link:

http://www.amazon.com/Greco-Roman-Road-Wellness-Old-World-Times/dp/0982139209/ref=sr_1_1?ie=UTF8&s=books&qid=1243604904&sr=8-1

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

The Noise Competition

I might have stumbled on a solution to a problem I’ve had during my gym workouts. In my  last blog I mentioned that I was challenged by the noise level in some of the gyms I work out at. I’m trying to listen to audio books, while the gym ’service representatives’ assume that I want to listen to  Boom Boom Pow by Black Eyed Peas (or any other song of the pop genre).  I do not have an issue with pop music or any other music for that matter. I myself am a musician, and play guitar in a folk-rock duo. However, I prefer to choose my own music, to listen to music when I feel like it and to use my workout time for  expanding my mind with audio books. I called the local gyms where I workout and have been unsuccessful at hearing back from any of the club managers at this time (I called this morning and they have a Monday – Friday schedule).

On Thursday, on my way out of the club after my workout, I stopped another member who had an iPod. I asked him how he handled the situation. He said that he had ear buds that used Sound Isolation technology. AH! I’m going to see if I can find a pair online this weekend, which means research before I buy. If any of you readers have experience with earbuds that isolate outside noise,  I’d love to hear from you–please comment!

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

Jamoo! Magazine Feature

Molly Faye is on a roll this month, appearing on two magazine covers without her bandmates. Her popularity is soaring, and it’s no wonder! Her new look is red hot and isn’t about to cool down! Check out her feature in Jamoo! fashion magazine:

Scans of the inner magazine will be up in the gallery soon. Some of the features include: an interview with Molly about her years of high school, preview shots of PIXEL’s latest school-girl music video, and fitness tips from the girls. Keep an eye out!

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

Boxing Advice....

I get asked many times for advice and information about boxing, and i’m happy to do that.

To make things easier for everyone though, including me, i’ve made website pages that are crammed full of advice about boxing.

Here are the links -

Basic Boxing Advice

Boxing Training

Boxing Styles & Stances

Boxing Punches

Defensive Boxing

Weight Training For Boxers

Boxing Gyms & Trainers

Boxing Equipment

Psychology Of Boxing

The Diet Of A Boxer

Boxing For Self Defence

Using Boxing Style Training For Fitness

Boxing World Champs

Free Downloads

Non Free Downloads

Funny Boxing Videos

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

running behind

cherry pie larabar. and fitness reads (guilty pleasure). at first i was taken aback by how tart the larabar was, but i didn’t take long to really grow on me

noodle and veggie stir fry. with orange chicken and chia seeds

bowl of cherries. love them!

alternative onion bagel, devilled egg, and pickle. pretty random but that’s really all i was craving.

no i did not get my run in today. but i feel like i’ve been running. today has been kinda hectic. the little one woke up today with a runny nose. after talking to his school we decided he could try and attend the day (4 hours). his snot was clear and he didn’t have a fever. but my baby not feeling well always takes a toll on me too. i just didn’t have it in me to run. instead i decided to volunteer a little time to the Humane Society. i have blogged about volunteering before and cannot emphasise enough how much giving a little back does for the whole world. you may not always be able to help financially but usually you can find a way to spend a little of your time. today i was doing dishes, stacking dog/cat food bag in the shed, and cleaning litter boxes. although the meowing of the kitties and howling of the pups can be heart breaking it is always rewarding work. i met a friend today

this lil kittie walked right up to me as soon as i got there. his name is “toes” because he has extra toes on both front feet. i thought he was pretty damn cool! there were tons of cute pets but there is no picture taking inside without permission so….. toes will be our star for today   when i picked up the lil man he wasn’t feeling any better, possible worse. so unless he makes a miraculous recovery i am keeping him home tomorrow to have an extra day of rest. i feel guilty for not getting in a workout today, but sometimes it just doesn’t work out. i did mange to drop off another application so keep your fingers crossed for you girl. i need a job! okay, i’ll stop wasting your time. have a fab thursday, it’s almost friday

i took Improv. in college. i was good at it. creepy good in fact. so why is it that in real life i suck at improvising? any tips for how you keep your cool when things go awry?

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

More Training

Tuesday, we did one hour of kickboxing. Kicking the bags and punching them while following the lead of the teacher.

Wednesday, we did a lot of everything mostly: cardio workout, focus pad speed kicking and more heavy bag speed kicking and punching. My legs were still sore from yesterday and we just did more of the same stuff. Crawled on the floor, lunges, then more lunges with combo kick. It’s just hard setting up a kick when you are kneeling down. That took a lot of energy from me, though. We also did forms, most of the students were black belts so they were able to get up to Pal Jang before the teacher made us do more leg workouts.

We also did 10 minutes of Yoga. Mountain, chattarunga, warrior one, plank, side plank. More pain added on top of my sore muscles.

My son attended another class where they just did some really cool things. They spent the whole time breaking boards, I remember him saying he did three breaks using the following kicks: spin hook, jump axe, and 360 back kick.

At home, we watched this Youtube video. We were impressed with the style of the two competitors.

[Via http://taekwondo2008.wordpress.com]

25 days to go

Wednesday August 26th

25 Days until The Great North Run

Total Raised: £75

www.anthonynolanevents.org.uk/charleshogge

Distance run today: 11km.  I told you today would be different!  I’ve suddenly realised that actually, 25 days isn’t a very long time.  I’m really not going out running as often as I should be (I’m guessing as a reader of this you’ve probably known that for quite a long time), so that’s something that I’ll be desperately trying to sort out over the next 3(!) weeks.  I took advantage of a free evening tonight to take my running stuff into work, change there and run home again.  Technically, it’s only a mile from door to door and as, although I would dearly love it to be, that’s really not far enough to be of any value whatsoever, I decided to run home via the far side of the river. 

So, duly kitted out in a raggedy old t-shirt, I headed out the door and into the rain.  Okay, maybe not rain.  Drizzle would probably be more accurate.  You know, that typically English greyness that has, over the years, driven our entire nation to drink.  After all, nothing beats a country pub in the rain.  Except maybe one in the sun, obviously…  anyway, enough talk of pubs.  I’m making myself miserable! 

2 miles after leaving the office, I reached Hampton Court bridge.  A hop and a skip later and I was heading along the riverside path, passed the sign letting me know it was a mere 3.5 miles to Kingston Bridge.  What really felt like no time later I was crossing back into Kingston and heading down the home side of the river, facing the usual internal struggle.  I know I could run further.  I know I probably should run further.  I also know full well that I’m not going to.  I have my route planned out in my head and I’ll be damned if I’m not going to stick to it.  It’s a matter of idle principle.  Or principally a matter of idleness. 

Still, 11km with a lot more in the tank is an encouraging sign at this point.  What I find frustrating is not the distance I can run, but the speed at which I can run it.  Based on today’s effort, I’m looking at a finishing time of around about 2 hours.  I’m hoping that, on the day, the sheer number of people and accompanying rush of adrenaline will put a spring in my step that a grey Wednesday evening just can’t. 

Touch of Madness

Progress today:  None.  I’ve actually had a damn busy day today, which I always prefer to a quiet one; even if that does give me time for ToM.  For someone who is so capable of enjoying doing nothing, I do like to be kept busy!

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

27 days to go

Monday August 24th

27 Days until The Great North Run

Total Raised: £75

www.anthonynolanevents.org.uk/charleshogge

Distance run today:  0km.  I don’t really have much of an excuse today.  I went to Sainsbury’s after work, bought a lot of fresh vegetables and as soon as I got back I began to prepare and cook it.  Inexplicably, bearing in mind that all I was doing was chopping some shallots, peppers and tomatoes and sticking them in the oven for a couple of hours, it seemed to dominate  most of my evening!  Still, it’s done now, which means I have nice and healthy food to look forward to for the rest of the week.  And that’s how I’ve justified my total lack of exercise tonight.

Touch of Madness

Progress today: I got a couple of replies to the emails I sent out last week.  It’s not much, but they’re actual, real strangers showing genuine interest in getting involved in the next stage.  Even writing that is exciting.

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

First VIP For Law Of Attraction: Day 176

Evolution Two – week Fourteen

Monday, August 24, 2009

 

Hello Folks,

It feels good to be back home. Oooh, you know it feels good to be back home again….isn’t that a song?  I really needed the vacation; and despite the challenges it was definitely worth the trip and troubles I faced. I still feel like life is an adventure.

So, I have decided to do a little experiment and enter a contest by Turbulance Training Author and personal trainer Craig Ballantyne. He basically is requiring the contestants to do 12 weeks of Turbulance Training workouts and take before and after pics and write an essay about your experience with his program. I might also throw in Eat Stop Eat with Brad Milan for my diet experiment.

I will definitely keep you posted on my experience with these two systems and post my results. Well, I have to mow my lawn and feed the dog…seriously….Hope you all have an awesome day! I actually biked the last three days while watching the movie MILK. Talk about an inspiring movie….Harvey Milk is a perfect example of Never Giving Up. He really persisted despite all obstacles and never settled for anything less…at least according to the movies depiction of him.

Harvey Milk is my first VIP for The Law Of Attraction In Action Forum which states that if you Think, Believe, Act, Adjust and Never Give Up you will Achieve your Goals.

Here are my pictures…

  

August 24, 2009: Day 176

 

Exercise: bike 30 minutes, resistance training, ankle stretches (it never ends)

Menu: Protein and veggies

 

Until next time…

 

Think, Believe, Act, Adjust, Never Give up

 

Dakota

 

Today’s Mantra: Law of Attraction in Action takes gumption.

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

Yes, Virginia, Women Do Ejaculate!

Yes Virginia, Women Do Ejaculate!

By Dr. Cheryl BryantBruce, M. D.

I recently read an article regarding female ejaculation and was amazed by the responses to it.  It seems there is a tremendous amount of confusion and misinformation, amongst both women and their male partners, surrounding female ejaculation and female orgasm. Therefore, I am going to take a moment to try and clear up some of the misconceptions, so that women can have better and healthier sexual lives. I think it important in this discussion to keep in mind that no two bodies are the same, so no two women should ever expect to have exactly the same sexual experience.  You should only measure your experience against your own experiences.

The answer to the first question is, yes, female ejaculation does occur. Like male semen, the liquid that is emitted may vary from clear and watery to milky and somewhat thicker. Although it seems to be a well-guarded secret, it is known in the scientific community that women do have a prostate.  It seems that women have varying amounts of female prostatic tissue, with some having none at all.

The answer to the second question is, yes, the G-spot exists. It appears to be related to the prostatic tissue. Ejaculate, or semen comes from this prostatic tissue.  Because women have varying amounts of prostatic tissue, different women will experience it to varying degrees and some will ejaculate and some will not. Such is the case in men as well. Some men have large amounts of ejaculate and some very little. Some is thin and watery and some thicker. These variations will even occur within the same individual.

The final answer is, yes, all women are capable of experiencing orgasm.  If you or your partner is amongst those who have never experienced orgasm, DO NOT BE ALARMED!  That does not mean there is anything wrong with you.  The majority of women have never experienced an orgasm.  The good news is that can be changed!  Given some education and training, every woman can experience a full orgasm.

Much of the controversy surrounding female orgasm and ejaculation is rooted in psychosocial taboos that are just recently being replaced by healthier sexual attitudes. As women learn to accept and appreciate their bodies and their own sexuality, more and more women will experience more fulfilling sexual lives, complete with orgasms, Even so, it appears that some will never ejaculate. Fortunately, ejaculation is not a prerequisite for a functional orgasm in either women or men.  With or without ejaculation, women and men alike can have healthy and fulfilling sex lives.

Now you have the real scoop. The G-spot does exist. Every single human being on earth is capable of having an orgasm.  Women do have a prostate…and, yes, Virginia, women do ejaculate!

Have you or your partner ever experienced female ejaculation?

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

(read: this post)

Heeyooooo!

So many of you were so kind to check out my sistah’s skillz + comment on them. If she can make me look that good, she must have some mad ones, yo.

This morning I slept REALLY LATE. So late I am not even telling you what time it was, but it was too hot to run 10 miles. So I ran 6.

I cooled down with a smoothie.

ice+banana+amazing grass chocolate superfood + white chocolate wonderful+milk+spinach.

I added some dates and Barney Butter, since I was technically having brunch, as it was neither breakfast nor lunch. I felt the extra calories were necessary.

I just realized I forgot dates at the grocery store. Oh dear, that was the last of them.

I do not love Amazing Meal, but the SuperFood was not bad, and the shaker is, well AMAZING. I do love that thing.

After my brunch, I showered off, cleaned the garage + the broken outside refrigerator that stunk, cleaned up AGAIN, and met Kasey to go to Trader Joes.

I snacked on a FiberFul on the way.

We, or rather I, got many delicious things at Trader Joes. Kasey shops more like a normal person, and does not buy excess amounts of spinach and broccoli.

Plus, I went to Great Harvest for a loaf of bread, then Lowes Foods for some free Oikos. It was there I also found Sabra in Spinach Artichoke. I was one happy camper.

I could not resist the fresh bread, so I spread a bit of Wild Oats and Barney Butter on a slice for a snacky snack.

Now I am off to do some more cleaning (read: bedroom) and get ready for a birthday party (read: FUN).

See ya tomorrow!

[Via http://whitsgettingfit.com]