Umm forgot to mention to ya’ll Thursday that I don’t plan on updating my blog on the weekends and yesterday I had a dentist appt. during my lunch break which explains why I am writing this at 630AM.
So P90X wants you to take a day off every 7th (thank you God?) but because my buddy B-Rye works for an NBA franchise we had to take that day off on day 5. So Friday was a party night, headed down town and yes went up and talked to some chicks. No numbers but I at least got out on the dance floor and reminded myself I can still keep my crouch on a girls ass to the same beat that she’s decided to move it. The issue tho came when we decided to post game back at my friend’s apt and didn’t go to bed til 4am (for me that was a 23 hr day). Got up at 9am a lil groggy to say the least and headed to our yearly intersquad scrimmage for the HS team I help coach.
After that came Day 6…legs and back with a lil ab ripper x. Let me tell you don’t do P90X after just eating a huge feast (our baseball parents grilled out for us and I downed food about 30 min b4 the workout). Day 6 was by FAR the worst workout of the week. Combine being hung over with a full stomach and you have a reciepe for disaster. Luckily I didn’t vomit but man I just felt like shit afterwards. My body couldn’t maintain it’s own body heat and I was shaking. Figuring I was exhausted I took an 1.5 hour nap and thank you alissa I felt much better after it. Then I showered up and got ready for Jay-Z concert!!!!!!!
Jay-Z was incredible, it was everything $100 could offer you…and the best part of the night came when we were walking to our seats. We got randomly spot checked by the cops, that kind of freaked me out a lil bit. But I felt pretty cool that he thought I was under 21, cause I look about 25.
Day 7, Kanpo-X. This is like punching and kicking and it was pretty bad ass. Prolly the only time I’ve thrown a punch and not immediately turtled after the fact (minus my fights with my body Geir back in HS) and no we can’t count the douchebag who sucker punched me in the face st. patty’s day 2009. Overall first week was awesome, felt great. Confidence is making small improvements and I just feel like my life is getting into order.
Day 8, return chest and back. If you read day 1 you know how difficult it was for me. Day 8 was a 1000% increase in reps, energy, morale, etc. My pulls I still struggle in, but once I start shredding a few lbs I think I’ll be able to get more reps. I just remember during this exercise how much energy I had and how great I felt. Got tired toward the end but that is expected, this deft’ly made me feel good about what this program can do for you….and ab ripper X is fucking hard. Still can’t do all 339 reps, but I feel like I am somewhere near the 300 range now.
That’s all I got, these 5am-11pm days are getting tiring but I keep reminding myself that to do all you want in life you have to make sacrifices. Enjoy ya’lls day thanks for reading.
OOO shout outs…forgot. My buddy Jon. I’d like to give him a shout-out. He told me reading this blog gave him the motivation to get back in the gym and start exercising, so Jon keep it up. See you at the spring game in april..BABYBUHHHHHHH
Sports apparel specialty stores always carry a great variety of sports related clothing as well as sports accessories that will help you with just about any sport. You will be able to find apparel for sports such as golf, aerobics, strength training, yoga, and football. You can even find clothing for extreme sports such as mountain climbing and motocross. In any sport the proper apparel is important to success.
If you are into golf you can find clothing for that almost anywhere. Most golf apparel will include a polo type shirt and nice trousers. One of the most important things in golf is comfort which makes Chinos a very popular choice for pants. Most people also will wear caps and hats which can be found in a diverse selection of designs and styles. If you are into more extreme looks you can find some of the crazy plaid stuff as well.
If you are into running it is best to buy clothing that will pull the moisture away from the body to prevent friction and chafing. These days there are high tech fabrics that are great for this as well as using absorbent cotton socks that will make your run more comfortable. It is also best to choose layers of clothing to help with the removal of moisture. One of the most important pieces of the puzzle is the running shoe which you can also find a wide assortment of at sports specialty stores.
When you are choosing athletic apparel it is also important to think about the climate and weather so that you will be comfortable no matter what the climate is. If you don’t choose the appropriate apparel you will be very uncomfortable and it can interfere with your performance. If you are an active jogger and live in an area of the country where there is a lot of inclement weather be sure to buy all weather gear.
If you are into riding horses then you will also want to have the best equestrian gear that you can find to be comfortable in your sport. This sport requires some special equipment that isn’t used in any other sport. For example the special riding pants and boots are only used in this sport. If you are in traditional equestrian activities you will probably need a plaid shirt and hat.
If you are into yoga the proper apparel is also important and the most crucial thing is for the clothing to be comfortable and loose so that you will enjoy the exercise. Yoga clothing is not expensive either. You can find comfortable yoga clothing at just about any reputable sports apparel store.
God, I hate this video!!! There is just so much jumping, suicide drills, push-ups….I am confident it is good for me and will get me great results, but Jesus! I am officially due for a 30-day (actually 28-day) weigh-in on April 11, 2010. I may weigh myself first thing in the morning tomorrow just to see if I have lost any weight this week.
I will also adjust my diet a little this week. I have sort of been giving myself a break because I figured that since my body is working so hard, I should be able to go with my natural appetites. If I was hungry this week, I ate. Period. After doing such a difficult workout, I guess I felt sort of entitled. This week, however, I will have REAL carbs only: oatmeal, Ezekial Bread, fruits and veggies. I was considering purchasing that Beachbody Recover Drink, but I looked at the ingredients and discovered that it has an awful lot of weird chemicals in it. As I am trying my best to live as chemically-free as possible, I instead found a post-workout protein powder on Peapod, where I order my regular groceries online, which has a lot less of the scary ingredients in it. I can mix it with orange juice, soy milk, non-dairy ice cream, or water. I also may blend fruit with it as well. I chose vanilla instead of chocolate–thought it would be more versatile. I’ll let you know how that works out.
Today was a fun filled day, though I had some scares pretty early on in the day (one was that today coincides with Animania- nyahahah just keeeding, that’s not a scare). We went to USYD quadrangle to shoot after err- being inspired by a particular Youtube video and from seeing past shots. Ramille haven’t been, so it was their first time. For L and I, we were both going there again, so it was familiar. It was really HOT though – so sunny it was muggy and gross!
Anyway, scares:
Firstly, I almost thought that my Sony Cybershot needed some surgery.
Taken from my camera and watermarked as miketsu, but R was the one who took the shot.
As you can sort of tell, there was major vibration/ shaking in the camera mechanism for some unknown reason. It’s actually probably the battery, because it started working again! Unfortunately, it means that I didn’t get to take many photos Boo.
But I processed what I could using L’s photo processing techniques >:3 In particular though this was the most quickest point and shoot shot ever (I have a thing for shoes – clearly each photoshoot I just do it when I remember to), I reallllly like this. That’s why I threw it up onto tumblr.
Ramille/ ACSRAD = Secksay <3
Scare number 2 – my Instax spring went bust. Usually when you pop the lens back in to turn off the camera, the settings will rewind back to default, but for my camera, it doesn’t. I guess it’s alright since the settings still work and lock properly, but dayum, I’ve never dropped the camera or handled it incorrectly. It was probably like that for a while but I don’t remember when it started happening. I think it’s because I am a bit too harsh when I turn off the camera – plus I’ve taken quite a few shots (nearly 80), so well, yeah, expected-ish. But it’s alright. As long as the light settings work, I’m not fussed.
I won’t throw up the Instaxes here. I can’t be bothered >_>
We then went to Takeru for lunch with C and M – interruption – their omurice is reallllly good. You have to try it. Then we went to get Melona, and we played basketball
I got better at it? Hahaha – I could get quite some mean basketball shootage in stage one (second time round though), but I was too tired and R started throwing with me >_> Sigh. Stamina is crapsauce. I’m getting more efficient and accurate though! I’ll get myself to stage three – one day.
Fashion around the city is really really bad – nasty shorts, nasty… stuff. L would say something about a particular girl we saw, but I won’t talk about it. NASTY. Saw a cool art display (sorry I’m tired, I’ll skip over this…) and well yeah – just a bit of everything, really
We then headed to Kinokuniya since parking was around there, and I needed to grab 2 presents. I’ve wrapped them neatly now! Now I have no more wrapping paper left XD Oh well, I’ll think about it later.
I’m very tired. I didn’t sleep much last night so sorry for this blog of random. My fingers don’t want to type even >_>
I’m considering some serious freelance logo or graphic design jobs, so I’ll be designing a business card for myself soon. After that I’ll try to put up an advertisement online. Maybe I might be lucky and get someone who is willing to give me a shot. Otherwise you poor dears will be bombared with my crappy business cards XD
And speaking of that (direct word associations lol), I can’t wait until my next Gmarket order. I need at least another photo album >_> I ran out of space in my one lol. I don’t want to break the set I took today either, so I’ll be shuffling the order and saving those for the next album.
Had lots of fun! Tomorrow onwards will be work work work. Boring boring boring. But yay for thinking about possible design jobs – I’d be stoked if I got even just one XD Then hopefully things flow from there on… <3
I just want to point out from the start that I am not a qualified fitness instructor. This means simply that any exercise routine or meal plans I post about are ones I use myself and have created through trail, error and research. Please be aware of your own body and if you find something hurts when you do it then don’t do it.
Ok so this workout is called “The Easy Home Circuit” as it requires very few pieces of equipment (EASY) and can be done in the HOME (rocket science this post naming lark).
I find it a nice one to do in the morning as it wakes the whole body up. The other great thing about circuits is you can do as many (or as few) complete sets as you have the time or energy for.
Firstly it is a good idea to warm the body up. There are loads of simple ways to achieve this, here are a few I can think of -
If you have cardio equipment in the house use it for 5/10 mins on an easy / moderate setting
Have a brisk 5/10 min walk outside (unless it miserable)
Walk up and down your stairs while doing circles with your arms
Do some jogging on the spot while punching the air
The idea is to get the blood flowing through your muscles and get your heart rate up – so anything that does that counts
Main Workout: One complete circuit should take approx. 10 mins to complete. If there are any exercises you are unsure of how to perform then check out the BodyBuilding.com exercise database it is a really useful resource. The main point to remember is that proper form is more important than doing loads of reps.
I aim for 15 reps of each exercise but anywhere between 10 and 20 (or more if you feel the need) is a reasonable number to complete. There are 12 exercises suggested which roughly divide into 3 groups of 4 ordered: Upper Body (back or chest), Legs, Arms, and Core (abs or lower back). Feel free to substitute any exercise for ones you would prefer to do, but try to stick to the body group order as this ensures you are not overloading any one body group. Remember to not rest between exercises complete one and move straight on to the next, by the end you will have completed an all over body workout (“Happy Days” ) You do need to rest between circuits though for about 1 minute or until you feel ready to start again.
You do need a resistance band and a chair, weights are optional.
Press Ups (on knees or toes)
Squats (weights in hands optional)
Front Raises (using weights or resistance bands)
Air Bike (15 on each leg)
Lateral Pull Downs (using resistance band)
Calf Raises (weights in hands optional)
Lateral Raises (using weights or resistance bands)
Dorsal Raises
Seated Flyes (using resistance band and a chair)
Seated Low Row (using resistance band and a chair)
Lunges (weights in hands optional)
Side Bends (15 on each side)
Just to expand on a couple of the exercises: when doing number 9 the resistance band goes around the back of the chair while you are sitting on it. When doing 10 it is best to sit on the floor with your feet against the chair legs and put the resistance band around the legs.
Finally stretch at the end of the workout – check out this Made Fit TV video pod cast for some ideas (another excellent resource).
The new Nikon D300 is a marvelous camera with a lot of extra functions over the D200. The larger viewing screen for one, is a big plus and is really just a mini LCD screen.
BUT like all cameras there are many shortcuts and ways to do things that are not always obvious, unless you read and understand the small novel of an instruction book that comes with the camera. What this article is about is showing a few basic shortcuts that will help make life a bit easier.
THE first simple one is that just by hitting the the info button (the one with the Key symbol) just below the Menu button, you get a display of all the camera information that is in the top info panel, very easy to see especially if your eyesight is not as good as it was.
YOU can make all your normal adjustments and they will change as you alter them. The next thing is a quick way to zoom in on the subject, this is the way to set it up. Push the Menu button, then using the multi-selector button go to the Pencil icon.
Scroll down to “f Controls”
Right click on the multi-selector button which will show, “Multi-Selector Centre Button”.
Right click again and go to Playback Mode” Right click and go to “Zoom on/off
Again right click and you will have 3 options, Low, Medium or High, pick which one suits you best. Medium or High for checking focus, Low to get in close to see facial expressions when doing a portrait, you can still use the plus and minus buttons on the left to move in closer or move out as normal. And you can still use the scroll wheel to flick through all your photographs at the same magnification.
ONE other thing that could be of great use is that you can set up the back scroll wheel to flip through the photographs instead of using the Multi selector wheel.
This time go to f 7 “Customize Command Dials” right click and go down to “Menus and Playback” Click that to “ON”
AND one last tip, make sure that the f 9 “No memory card” is set to lock, that way you will not accidentally take photographs without a card in the camera.
As a daily runner, I don’t often get to celebrate victories or cherish running moments because they’re happening every day. So when I do happen to find a victorious moment, I can’t help but share. Sharing is caring, friends.
Today I went out on one of my usual runs that orbits around South Coast Plaza. It’s a really nice jaunt early in the morning when there aren’t too many commuters out yet, the So Cal air is still pretending to be unsmoggy, and all the streetlights are in my favor.
Running around something is almost as fun as running to somewhere; having a definite point or plan for a run keeps me motivated and lets my imagination soar. Today I was pretending to be one of the planets, busily circling the sun and enjoying my place in the universe. I imagined the other runners I passed as being other planets with whom I was creating eclipses with, and the cars were simply meteors I was attempting to not collide with.
What are you orbiting?
My victorious moment came after my run, when I was safely back in my apartment and right before I laid down to do crunches on the living room floor. I checked the clock and saw I had finished the route six minutes faster than I normally do! I’m not sure if it was the dark matter laden imagination or the fact that at soccer last night, our newest team member Bethany was a spunky and fierce sprinter who inspired me to want to be the sort of player that people think, “Holy Macaroni!” when I get on the field.
Either way, I’m celebrating tonight by doing sprints at the gym.
Workout for 3/15/2010. We didn’t have out usual Saturday workout. I went to Fort Walton Beach, FL. Just a quick visit for a couple of days. Not a bad trip at all. Did we exercise at the hotels’ “fitness room”? No! Did we exercise on the beach? No! This was a totally chill out weekend!
Music by: Anvil http://www.anvilmetal.com/. I became reacquainted with the group after I saw a documentary on them last year. http://www.anvilthemovie.com/ T-Shirt? Well Ft. Walton Beach of course!
Warm Up: Whoops we forgot to do a formal warm up. Just launched right into the exercise circuit.
Exercise Circuit: 11 exercises at 30 seconds per station for maximum reps. 3 cycles. The video says 10 exercises. I made a mistake on it. Darn! The exercises included:
1. Squats with a medicine ball overhead.
2. Alternate foot to hand push ups.
3. DB incline presses.
4. Lying pull ups.
5. Triceps extension with Gold Tband.
6. Laterals with Vertimax.
7. Jump rope.
8. Run drill on step.
9. Plate raises.
10. “L” sits.
11. Ab pullins on slide board.
Next: Inchworms for 50 yards. These became really hard after doing the exercise circuit. Just shows you can mix things up a bit to get stimulated with something familiar.
Next: 100 Squats.
Next: 100 Push ups.
Core stuff: Crunches 50, Side crunches 50 on each side, up the middle crunches 25, Leg Raises 50, Side of Shoe side crunches 25 on each side, Alternate hand to foot 25 each side, lemon squeezers 25 and seated leg raises 25.
I chosen the title of this post after reading a couple of articles from other trainers that promote rapid “fatloss”. They now preach about how intense strength training workouts will cause rapid fat burning while building muscle. Its about time I have been waiting for years to hear this.
For years people have been told that doing tons of cardio will help you lose weight (remember they said weight not fat), while a small group of us have been saying for years strength training + cardio is the way to go. I took a lot of heat for me not jumping on the cardio weight loss ban wagon. I was told that my style of training was only for top athletes and not for the general public. My response has always been, “the scale will lie to you, but your clothes will never lie to you.” By the way, I have trained thousands of people and have never had one of them not reach their fitness
Now people are hearing about how bootcamps and functional strength training is now the best way to go. The funny thing is that when I was a kid, we got in shape using some of the methods that are used today to get in shape. Rope climbing, flipping tires, climbing trees (pull ups), pushups, situps, etc. We were in the best shape.
Then the cardio phase came along, followed by weight lifting that isolated your muscle. Then we got into what I call the lazy phase, just accept me for me, if I don’t work out it doesn’t matter. Now look at us, our society is in the worst shape it has ever been in. So now we are back to old school methods and seeing dramatic results.
Also now the focus is on fat loss not on weight loss. Which is where it is suppose to be. The problem in the past is that when people equated weight loss with being in shape, they did not take in the fact that if you exercise wrong and don’t eat right you will lose muscle as well as a little fat, but mostly muscle. While your body tries to store the fat because of a bad fitness program.
Now we are back on the right track, so if your out their wanting to get in shape , find a personal trainer that is promoting functional strength training along with proper nutrition and get started now. Don’t wait!!!
Yesterday was full of food! I probably did eat too much, but i had fun and a lovely day and that will add to my wellbeing aswell as my wasit line haha! We all deserve a little treat every now and then! It started off good, we (me & the bf) had a lie-in followed by my usual breakfast of Oats, milk, banana and peanut butter. With a coffee. Filled me up good and proper ready for our day ahead of shopping! I actually really don’t like shopping, but i had a few things to get so we had to go really. It was a lovely day! We even had blue sky! annnnd i got chance to bring out the sunnies for the first time this year!
In the car, my bf (who by the way is called Lawrence!or sometimes i write ‘L’ for short) had some of these that he’d left in there. They were on his seat in the sun so we thought they would be melted, i opened to see and they were just fine They were so tempting and with the nutritional information, i thought a few wouldn’t hurt!
They were so good, they tasted exactly like white chocolate maltesers, mmm! And they were on offer at only 80p per box!! Bargainnn We then got to the shops and did all the shopping i needed. I got 2 pairs of cheap ballet pump shoes but other than that it was all food really from the health food shops!
That dark chocolate was a bargain I picked up the health magazine from holland and barretts aswell, it looks pretty good!! I got a packet of so crispy because i’ve heard alot about them! A Vanilla power pack protein bar for after my workout tomorrow and sweet chilli sauce because i had the BEST wrap for my lunch!
Boots Shapers Sweet chilli chicken wrap! Chicken, lettuce, red pepper, sweet chilli sauce and a red chilli wrap. Yumm! 275 calories, only 3.4g fat and a great 18g protein! It was a done deal the minute i saw that With a snack bag o’ carrots and Extra Light Oasis! I was so excited about this, i LOOVEE Oasis, but a regular bottle has about 200 calories and i’d rather eat my calories than drink them so i avoid it, but this beauty is much better;
I grabbed 2 bottles for good measure, one is chilling in my fridge as i type this! So until now my food has been GREAT! But it’s when we got home, when i get bored i start to eat and i was a little bored when we got back in the afternoon. I had 3 snacks and then a takeaway for tea! woops!
First snack was this delicious bar of goodness!
They are new so i had to get some to try them out, i got a box of white chocolate and a box of dark chocolate. For the record, i never knew how good white chocolate was until i got with Lawrence, it’s his favourite chocolate and before that, i never really ate it, now i’m hooked!Along with winegums, which i never used to eat! Talking of winegums…
Lawrence couldn’t resist this bargain, we munched through some of these and then this..
Ahhh how i love you mini eggs It was then back for yet more winegums, geeze!!
We then had tea; We got a curry from a local tandoori house, yum! I had a chicken jalfrezi with plain pilaw rice and one poppadom. I stupidly ate a whole green chilli (which i thought was a green bean!!!!) and thought i was going to actually die!! I was literally crying and couldn’t breathe, it hurt so much! I don’t have a picture because i didn’t want Lawrence’s parents to think i was stir crazy But it was a yummy BIG plate of food!
Me & Lawrence then cuddled up on the big squishy sofa, me in my pjs and this cutie (Daisy) snuggled on me…
..and his parents on the other sofa, with the other cat (Poppy) and we watched 40 days and 40 nights. I’ve never had cats or really been a fan of them, always a dog person, but Daisy and Poppy never really leave me alone, and now i’m converted! Me & L definately want cats when we move out! Perfect end to a yummy day I had a good 9 hours sleep last night too, yay! I LOVE sleep! I woke to make my breakfast! Sorry girls, no oats in a jar yet!! Probably tomorrow, i completely forgot today!
In 2001, we reported on a vitamin drain in America’s vegetables (Vegetables Without Vitamins, Life Extension, March 2001). What we found in our unofficial report is now official. The Journal of the American College of Nutrition has published new findings from University of Texas researchers showing diminished levels of six nutrients in vegetables and fruits.
According to the new report, levels of calcium, riboflavin, vitamin C, iron, potassium, and protein in vegetables and fruits have significantly declined since 1950. This finding holds up even after making numerous statistical adjustments to account for the losses. The report covers only a few common nutrients; potential declines in lesser-known nutrients like lycopene and zeaxanthin are unknown.
When asked about the apparent drain, commercial plant breeders refuse to comment, but clues have emerged as to why today’s vegetables are not what they should be. It has to do with the way commercial growers do business.
From Food to Commodity Tomatoes that resemble tennis balls, peppers that taste like small rocks, and big, red, flavorless strawberries are all a result of selective breeding for pith and water (pith is defined as the fibrous part of fruits and vegetables, such as the – netting around orange sections that is usually discarded). Desirable traits for commercial growers who want produce to ship well, look good, and weigh a lot, but undesirable traits for consumers who buy produce as a source of nutrition. Plant jockeys call it the dilution effect — more water and pith, less vitamin content.
The transformation of vegetables from food to commodity is well illustrated by the one people love to hate: broccoli. Broccoli is a terrific source of calcium, especially for people who don’t drink milk. But the most prized commercial version of broccoli is a heavy, calcium/magnesium-deficient hybrid called Marathon. In research conducted by the US Department of Agriculture, Marathon is consistently about a third lower in calcium and magnesium than are other hybrids. And the hybrids themselves are about 50% lower in calcium than the broccoli listed in the 1998 USDA nutrient database2. It has been reported that the calcium and magnesium content in commercially grown broccoli sold in grocery stores can vary twofold.2
Prematurely Picked Produce The dilution effect is not the only thing causing problems in nutrient content. Most commercial fruit, including tomatoes, is picked green. Green fruit doesn’t have a chance to sun-ripen; it’s artificially ripened with ethylene, a natural plant hormone. Ethylene is what causes tomatoes to turn pinkish. Produce deprived of sunlight doesn’t have a chance to develop sunlight-related nutrients such as anthocyanins — the flavonoids that make cherries red and grapes purple.3-5 Anthocyanins are plant sunscreens. When humans ingest them, they provide protection against DNA damage, brain cell deterioration, cancer, and more.6-8
Other plant vitamins can also be affected by premature picking. Researchers in Spain conducted an in-depth investigation of cherries ripening and found 14 different stages, during which the fruit turned from green to red.9 They concluded that for maximum nutrition, cherries should be picked at stage 12, way beyond the stage at which they’re harvested green by commercial growers. To illustrate how important the ripening process is, if cherries are picked at stage 8, their vitamin C content is half the amount it is if they’re picked at stage 14.9 Similarly, researchers at Oregon State University who studied blackberries discovered that green ones contain 74 mg of anthocyanins, compared to 317 mg in ripe ones (per 100 grams fresh weight).3 The same phenomenon occurs in other fruits as well.5
Polyphenols likewise have no chance to fully develop when produce is picked green, which is why green-picked produce is so tasteless. Besides having health benefits, polyphenols give produce its flavor.10 Tomatoes deprived of UVB sunlight can be drained of carotenoids and possess little antioxidant activity.11 It’s suspected that the lack of folate in grocery store tomatoes is due to their being picked green.12
Other Factors Drain Nutrients Big, green, hybrid, inbred, watery produce is not the whole story, however. There’s more. Changing climates, commercial fertilizers, and changes in soil composition have also been identified as reasons for the vitamin drain in commercial produce. Increasing carbon dioxide levels are known to significantly diminish important trace minerals, including zinc.13
Synthetic fertilizer is another potential source of vitamin depletion. The vitamin C content of two types of organically grown oranges was higher than that of the same oranges grown with synthetic fertilizer. It’s now possible to distinguish an organic orange from a conventionally grown orange by looking at factors related to fertilizer (though the difference is not great).14 Organically grown fruits and vegetables have been reported to have significantly more antioxidants, polyphenols, and enzymes than commercial produce.15-19 According to one report, organic fruits themselves have better antioxidant defenses.16
The commercial solution to disappearing vitamins is to manipulate vegetables and fruits genetically, inserting foreign genes to force them to produce more nutrients.20 Tomatoes, for example, have been forced to produce folate through this method. Such biofortification causes the tomatoes to produce compounds never before seen in plants.12 And they end up without PABA, a B-complex coenzyme that makes up part of folate. The solution for that is to douse the plants in PABA to make up for the loss – and on it goes.12
The Value of Supplements For those who find the new, unregulated world of genetically manipulated, vitamin-less vegetables unpalatable – or find that they don’t care to eat vegetables that have absorbed up to 45 times the amount of pesticides in the soil, including DDT (which was banned decades ago but is still with us)21 – high-quality, standardized supplements are one way of incorporating a standard amount of known nutrients in the diet.
Supplements are not a replacement for food, but they can give the less-than-stellar diet that extra edge. And they work. It has been estimated that a calcium supplement alone could keep more than 100,000 people out of the hospital and save $2.6 billion in medical expenses annually.22 Calcium is one of the disappearing minerals in vegetables.
If taken long enough, magnesium supplements could halve the number of colon and rectal cancer cases in women.23 And riboflavin, which has decreased 38% in commercial vegetables since 1950, could prevent a lot of cataracts.24
THE CHROMIUM-DEFICIENT WESTERN DIET Chromium is a trace mineral that is essential for optimal health. Food sources of chromium include brewer’s yeast, whole grains, wheat germ, fruit, eggs, meat, and shellfish. Chromium deficiency is widespread in the United States due to mineral-depleted soils and over-reliance on refined and processed foods.25
Chromium is an essential component of glucose tolerance factor, which enhances insulin function and is essential for proper carbohydrate metabolism and blood sugar regulation. Insufficient chromium intake is associated with signs and symptoms similar to those seen in people with diabetes and cardiovascular diseases.26 Chromium helps to promote healthy glucose and lipid levels, even in healthy subjects, and may help promote fat loss and optimal body weight.26 Chromium supplementation improves serum glucose levels in both type I and type II diabetics.27 Dietary supplementation with chromium may help fill the void left by mineral-depleted soils and refined foods.
by Terri Mitchell
REFERENCES
Wellness International Network, Ltd.® (WIN), its officers and employees are not engaged in the practice of medicine. The information contained herein has not, to WIN’s knowledge, been evaluated by the Food and Drug Administration. WIN does not sell or market its products with intent to diagnose, treat, cure, mitigate or prevent any specific disease or class of diseases. If you have a medical condition, see a qualified health professional. Outside sources stating medical or scientific opinions and other publication contributors provide information deemed to be of a general interest.
Recently I was contacted by Reebok, to see if I wanted to take part in a trial of their EasyTone trainers. In return I was to published an unshaded review on my blog and take part in their online review community. This seemed a pretty fair exchange, and I need to get fit anyway, so I of course said Yes Yes Yes! I will be taking part as soon as their community site goes live, and am quite looking forward to a fair of trainers that will support my feet!
They have also offered a pair of shoes and training kit to a reader of my blog, if they too want to get involved in the testing community that they are building. You don’t have to do anything other trial them and report back your thoughts, views and opinions.
If you want to win these trainers and take part in this trial then all you have to do is leave a comment saying why you want to get fit! Also leave a way that I can get in contact with you so I can let you know if you win!
Combining two basic exercises for a body-weight routine can produce results from head to toe.
You don’t always have easy access to a gym. But that doesn’t have to stop you from getting a full body workout wherever you are. Below, I will lay out a routine that uses only your body weight and your own muscle power to provide the resistance you need for a complete upper and lower body workout.
Lunge to Lateral Plank:
1. Start in a basic lunge position, with your back knee 2 to 3 inches off the floor, front knee at a right angle and your back straight. Rise up but don’t go into full extension, instead keeping the knee over the ankle.
2. Drop back down into the lunge and place the hand opposite to your forward knee on the floor below the shoulder.
3. Rotate your body into a lateral plank position, with the arm straight and legs stacked.
4. Rotate back to basic plank, returning to your starting lunge position.
5. Stand up.
Repetitions: Beginners, 6-12 and Advanced 15-25
Sets: 3
This Combination exercise is perfect for those individuals who engage in sports-specific activities that require significant lateral flexibility and power. Anything from golf and tennis to snow-skiing and sand waterskiing will be improved from this routine. The primary muscles used are the quadriceps and glutes during the lunge and the obliques, rectus abdominis, transverse abdominis and lower-back muscles during the lateral plank.
Once you have mastered the above sequence, you can move on to these three advanced moves.
A. Plyo-Lunge: Introduce a jump to the top phase of the lunge, keeping both legs in the same position at takeoff and landing (and throughout). This will increase the intensity of the exercise and stress the neuromuscular coordination necessary in all sports.
B. Raised Leg Lateral Plank: During the lateral plank portion of the exercise, raise the top the top stacked leg. This challenge stabilizer muscles, mainly the obliques. To help with your balance, raise the top arm during the variation.
C. Bent Elbow Lateral Plank: During the lateral plank portion of the exercise, bend the elbow of the arm touching the ground and hold for 3 – 5 seconds. This will trigger more activation for the triceps and shoulder stability as well as challenge the lats, pecs and serratus anterior and posterior muscles.
Yesterday, we had a 10 mile run scheduled. I was nervous for most of the week because my shins have been hurting. Badly. Intensely. It hurt to walk.
Shin pain is nothing new to me. I went through it last training cycle. I managed to survive with RICE. So far during this training cycle, I haven’t had a rest week. My body finally demanded on Saturday that I take a week off.
We started the morning donning our brand new hydration belts: Amphipod Velocity Full Tilt Hydration waist pack–
First of all, friendboy and I made a mistake in failing to test drive this new hydration pack before the long run. We spent the first 2 miles of our run adjusting and situating the darn thing. Then I got completely exasperated and took it off. I lengthened the belt as far as it would go and wore it across my body–with the strap over my left shoulder and the bottle under my right arm. That worked for about a mile. Then by the time I was ready to readjust I sprinted to catch up to my boyfriend and I felt lightening travel up the front of my left leg. I had to stop. Not to adjust my strap. To do the walk of shame all the way home. There was no way I would have been able to run another step. I can barely walk even still and you can just forget about squatting. So, we haven’t yet figured the hydration belt out. I don’t know what the trick is. Wear it low on the hips? Wear it high on the waist? Is it supposed to be tight? What gives with this thing?
Once I returned home, I consulted my training calendar and realize now that I haven’t had a week off. So, this is it. I soaked my lower legs in some ice water. I need to sit in an ice bath because my hips hurt too but I am dreading that to no end. I will just try and be nice to myself and recuperate the best I can. Our 5 mile race is on Saturday so I feel like I should be good to go by then. Lord willing.
I have finally taken a pic or two of my January socks!!
My favorite socks. Well my new favorite socks. Would you believe I am still working on my February socks? It is so.
I am thinking that with all this rest, I will actually finish them before Tuesday. At least, that is what I am hoping so off I go!!
I hope the friendboy has forgotten about my ice bath.
One of the most difficult things about working out is staying motivated. You start off strong and are all excited about implementing your new lifestyle. You got the new clothes, you finally joined the gym or bought some great new workout DVD’s, and you’re into it… for about a week. Then the excuses come, and they come easier and easier as the days pass. Your enthusiasm has waned big time! So what’s a girl to do? Motivation is huge and it will help to propel you through those low times when you feel like you just can’t muster the energy needed to get yourself to workout. You put in one day at the gym this week and you think, well, at least I did that. But how do you get yourself to be excited about working out? You need to stop thinking of it as a chore and see it as a release, something you are doing for yourself because you know you’re worth it.
Here are some ways I stay motivated, because there are those days when I would rather sit on the sofa watching a marathon of Housewives of Orange County than workout!
One thing I did, and I know many people would be against this but it does help, is I took a before photo. I got down to my knickers and braved the camera. Talk about motivation! Now I have something to refer to when I know I’ve been working out hard, and I can see the results. Pictures don’t lie.
Another great motivator is to find something you truly enjoy. I started taking cardio kickboxing and love it! And spinning classes are great too. I know I’m going to walk out of those classes covered in sweat and that makes me feel great. I’ve also started playing squash with my husband. It’s definitely a difficult game but we have a great time playing with each other, so much so that it doesn’t even feel like working out.
How about setting a fitness goal for yourself, like running a 5k? Having an event to train for is a fabulous motivator and will make excuses harder to swallow. Especially if you tell your friends and family what you are doing, they will be there to support you… and you don’t want to let them down.
Rewarding yourself is a great idea too. After putting in a solid month of working out, allow yourself a facial, or a massage. Who wouldn’t want that?
Hiring a personal trainer is a definite motivator, it takes all the thinking out of working out. They are there for you, designing specialized programs and are your own personal cheerleaders, helping you every step of the way.
Training with a friend helps to make it more fun. You get to help each other out, keep each other honest and laugh while working out. You can’t lose with the buddy system!
There are so many more ways to motivate yourself, you just have to figure out what works for you and will help you to be successful. You’ve taken the first step in starting a program, now it’s all about the follow-through, and you can do it if you set your mind to it and keep the motivation flowing!
(And sorry for text heavy blog, I’m working off my sister’s PC and neither one of us knows where photos go once you download them from the internet. MAC living is so much easier!)
I BROUGHT IT today! My arms are still a little shaky and I’m lovin it. That means that tomorrow I’m going to be sore, and I welcome it with open arms. lol.
I’m noticing changes but I haven’t been bringing it the way I brought it today, so now I know what I can do and I’m gonna go for it in every workout from now on. I feel good and I got a little more motivation to bring it harder every day until day 90.
Ab Ripper X is another is another story. I pushed through the in & outs, I did the forward bicycles and did 75% of the reverse bicycles, and I even did 40 mason twists, but some of those other moves just kick my ass up and down the mat. I tried to bring it though, I really did. But I know that by the end of these 90 days, I’ll be doing every single move with a few extra reps. Bet!
I just have to make sure to keep my diet in check. I cheated a few times this week and last week. Had 3 small pancakes today, but I did get my protein in, and I realize that I can’t eat all they say I should. It’s just not possible for me to eat that much, especially if I’m not hungry. When I am hungry though, I can’t figure out what to eat, so I’m going to have to plan my meals for the week in advance. I think that’s just what it’s going to take for me to follow the diet and get the most from the program.
I didn’t do Stretch X yesterday so I’m going to do it later on today. I need the stretching and to get my flexibility back. I actually want to make more time in my schedule to hit the gym at school and get my $46/semerster’s worth of treadmill time. So that’s what I’m going to do…figure out when I can get on that treadmill and get in some extra cardio.
Invest in Yourself…
You Can Be Your Greatest Reward!
Let’s talk about investments. When you invest money in something, whether it is in a much-needed appliance, a retirement plan, or an education…you expect good results. When you make an investment of time, energy or money in something you want to accomplish, you expect a reasonable return on that investment and want to be proud of the outcome.
Many people start the New Year with resolutions with good intentions, but fail to realize the results desired. Rather than wasting time expressing resolutions, take the time to ponder and explore what investments you can make that will develop into the lifelong results you are seeking.
Do you want to lose weight and inches? Would you like to…feel and look great? Have more energy and mental clarity? Reduce joint pain and inflammation? Maintain healthy blood pressure and glucose levels? Avoid or reduce the usage of prescription medications? Improve the overall quality of your life and your family’s well-being?
The science behind long term weight loss demonstrates the best way to lose weight and keep it off is not by dieting, but by making healthy lifestyle choices. The added benefit to weight loss is improved overall health. Educating one’s self is the foundation, but making the investment to take action on the information is the catapult to achieving wellness.
It is time to break out of the trap and invest in lifelong wellness. You can begin with developing simple good habits to overcome detrimental habits that are wrecking havoc in your body.
Make a commitment to yourself to invest in a 90-day plan, one day at a time, to adopt new lifestyle choices that can radically change your life for the better.
1. Healthy Eating – Low Glycemic Impact Foods
Educate yourself on eating healthy following a low-glycemic index way of eating. This is not a diet, but new habits for life that when followed will result in loss of inches and pounds with tremendous benefits related to balancing blood glucose levels. It is encouraging to find that most people report increased energy, mental clarity, reduced pain and inflammation in joints.
2. Behavior Modification – New Healthy Habits
Learning healthy eating habits is the foundation, but taking action is most important to achieve results. Writing in a daily journal is the best way to stay focused, incorporate new habits into your lifestyle and see your progress. You will be amazed how tracking what you eat daily, your exercise and stress reduction activities and your thoughts keeps you focused on one snack, one meal, one day at a time – leading to newly developed practices and greater lifetime results.
3. Change Body Composition – Exercise & Stress Reduction
Exercising regularly is necessary for healthy living. The objective is to select an exercise regimen that meets your needs, is simple to follow and is focused on stretching, breathing and increasing muscle activity and development. If you have not been exercising regularly, a great beginning is to wear a pedometer and begin increasing the steps taken each day.
In the book, Dare to Lose, Dr. Shari Lieberman, a registered dietician and best-selling author, points out diets don’t work. If they did, people wouldn’t have to keep going on them. She dares you to stop dieting and implement simple steps to a better body by making an investment in a way of life that will make a difference for the long term. She developed the Transitions Lifestyle System clinically proven to provide twice the weight loss and three times the inches lost of Atkins, Ornish, Weight Watchers and Zone diets.
The Transitions Lifestyle System is a simple and complete approach to weight management that works by removing the emphasis on dieting and replacing it with a complete lifestyle approach. The program is delivered through a series of DVD based educational segments combined with exercise, coaching and journaling to help people either individually or in groups to take charge of their life, lose weight and inches, and realize wellness.
80% of illnesses can be prevented with lifestyle changes…
It’s time you invest in yourself and realize your gr8future!
Live Well!
Hilanne Myers
800-221.7167
Hilanne is a professionally trained wellness consultant and coach who works with people to implement healthy lifestyles to achieve optimal wellness. Four years ago, Hilanne personally focused on making lifestyle and nutritional changes and experienced success with the Transitions Lifestyle System, losing weight, dropping 3 sizes and reversing bone mineral density loss. She is an advocate for educating individuals and communities in wellness by making better lifestyle choices.
I don’t mind pulling weeds in my yard. In fact, I find it kind of mesmerizing and thought provoking.
Day dreaming and dreaming.
I am sending my information in to a production company based in New Mexico. They are wanting male and female horse riders for the movie “True Grit.”
Pulling weeds I found myself thinking about what it would be like on the set and out in the desert. I thought about the different kind of people that would be on the set, what the director and producer would be like and how many people would be there. In my thoughts I found myself meeting all sorts of fabulous, fun, interesting, humorous folks from all over the place. At one point I even found the man of my dreams…funny thing is, I don’t know what he looked like or anything about him. I just found him.
I began to wonder what my daughter dreams about when she is sitting idle or is writing in her journal. What makes that little girl tick? What excites her and makes her want to move? I know she loves music, wants to play the key board and travel.
I saw myself getting one of the horse rider positions and having to leave my home and my children behind for a short while. I saw my children on the set with me at one point during the filming so we didn’t have to be apart the whole time.
I saw myself getting more paid stand-in movie positions and giving back to charity and buying my dad his dream car. I can see myself modeling for different clothing magazines.
Hey! Other people have made bigger things happen in the mid, prime times of their life, why shouldn’t I be able to too??? I already said in one of my posts that I am a late bloomer…I can do this.
Bigger and better things are in front of me. I can feel it. I envision it. God knows what dreams He’s put in my heart. He’s put many, that’s for sure and I keep plugging away at them. They go away, they resurface, I work on them slowly and keep asking God, “What am I supposed to do next?” He keeps guiding me even when I’m feeling lost and without focus. He somehow keeps me in motion and is always by my side.
I’ll keep dreaming through the weeds. I’m going to find that lush, beautiful field blooming just for me. I’m looking forward to giving on a much larger scale like I’ve always imagined I would.
PR Log (Press Release) – Mar 01, 2010 – As Iconic Olympic videos go, Hermann Maiers crash at the Winter Olympics is up there with the best of them. The sight of Hermann Maier, a legend of Downhill skiing crashing through the barrier at the Winter Olympics had everybody fearing the worse. However, Hermann Maier made a speedy recovery and went on to win 2 gold medals at the same Olympics. Skiing Injuries
The crash involving Hermann Maier proved that even the best Skiers in the world can get injured. If you are an amateur Skier you will inevitably have a number of injuries. Lower Back Pain
Pain Control can help you recover from most injuries, especially lower back injuries. Our product range includes Lumbar Supports to aid recovery from lower back injuries. Ankle Injuries
Pain Control also stock products to aid the recovery of acute ankle pain. Pain Control currently recommends the Active Ankle Brace.
‘Falling is the easy part, getting back up, that’s the hard part’ – Herman Maier 2006 – Iconic Herman Maier Video
Herman Maier
Hermann Maier (born December 7, 1972, in Altenmarkt im Pongau) is a former Austrian alpine ski racer. Maier has won four overall World Cup titles (1998, 2000, 2001, 2004), two Olympic gold medals (both in 1998), three World Championship titles (1999: 2, and 2005) and 54 races on the World Cup circuit. He was nicknamed the “Herminator”. http://www.paincontrol.co.uk
Et voici le résultat final des South European Sectional Qualifier :
Boo.
Workout for 3/15/2010. We didn’t have out usual Saturday workout. I went to Fort Walton Beach, FL. Just a quick visit for a couple of days. Not a bad trip at all. Did we exercise at the hotels’ “fitness room”? No! Did we exercise on the beach? No! This was a totally chill out weekend!
We then got to the shops and did all the shopping i needed. I got 2 pairs of cheap ballet pump shoes but other than that it was all food really from the health food shops!
Combining two basic exercises for a body-weight routine can produce results from head to toe.
