Lose the Last 10 pounds – A few simple weight loss tricks that make those extra pounds disappear By Karen Asp

Why Your Scale's Stuck

You've cleaned up your diet, sweated off countless calories, and watched pounds melt away. But now the scale has come to a screeching halt. What gives?

It's an unfortunate law of weight loss: The last 10 pounds are harder to shed than the first 30. That's because the slimmer you become, the fewer calories you burn just going about your day, explains Madelyn Fernstrom, PhD, founding director of the Weight Management Center at the University of Pittsburgh Medical Center and author of The Runner's Diet. For every pound you lose, your metabolism slows by up to 20 calories a day. But we do have some good news: Easy tweaks to the good habits you've already established can push you past your plateau and help you reach your final weight loss goal.

Amp up Interval Training

Healthy Habit: Doing Cardio 4 or 5 times a week
Speed Results: Do interval training 3 times a week

Cardio melts calories, but to keep seeing results, ramp up your intensity, too. Canadian researchers found that when women did 10 sets alternating a 4-minute burst of intense cycling followed by 2 minutes of easy pedaling, they burned up to 66% more fat during subsequent aerobic workouts. "Interval training can trigger a boost in metabolism so you burn more fat during low- and moderate-intensity activity, and even at rest," says Jason Talanian, PhD, a researcher at the University of Guelph in Ontario and coauthor of the study.

You can apply this principle to any workout, whether you're power walking, jogging, or using an elliptical machine: Alternate between a moderate effort that makes you slightly breathless and a vigorous pace that makes speaking more than a couple of words difficult. In a 30-minute interval workout, you'll burn 20% more calories than if you maintained a steady pace--and you'll keep burning more fat afterward.

Take a Stand

Healthy Habit: Walking as often as possible
Speed Results: Stand an extra hour a day

It's one of the dirtiest tricks your body can play: The more you exercise, the less you're inclined to stand, walk around, twiddle your thumbs, and generally burn calories during the 23 hours you're not working out. And small changes in standing versus sitting can add up. A study from Iowa State University found that obese women stood for 2 hours less than their lean counterparts--a simple habit researchers say could make a difference of 300 calories a day.

Being aware of this potential pitfall can help you outsmart it, though. Standing for an hour more a day--at your desk, in the doctor's waiting room, or at your kids' soccer game--will burn 100 more calories than if you were sitting, says Darcy Johannsen, PhD, RD, a postdoctoral research associate. On the weekends, let your postworkout treat be window-shopping rather than movie watching to prevent a slump in calorie burn.

Step by Step Success

Healthy Habit: Wearing a pedometer
Speed Results: Set a step goal

Numerous studies show that wearing a pedometer can prompt you to be more active. To maximize your results, set goals and track your progress. People given a specific step goal increased their walking by about a mile a day, while those without a target didn't alter their habits, finds a review of 26 studies in the Journal of the American Medical Association. Start by shooting for an extra 2,000 steps a day, working up to 10,000.

Burn 30 Percent More Calories

Healthy Habit: Lifting weights
Speed Results: Burn 30 Percent More Calories

Get a more time-efficient workout and burn a third more calories by doing strength and cardio in one shot. Cardio blasts calories immediately, while strength-training increases metabolism over time, so combining the two gives you the ultimate bang for your buck, says Prevention advisory board member Wayne Westcott, PhD. In a study led by Westcott, exercisers who did a 25-minute circuit routine (alternating 1 minute of weights with 1 minute of cycling) 3 times a week for 12 weeks trimmed their waistlines by 4%. At home, do 1 minute of jumping jacks or easy rope jumping between every strength exercise.

Skip the Meat Market

Healthy Habit: Cutting out unhealthy fats
Speed Results: Skip the Meat Market

Eating less meat is a proven way to lighten up on the scale. Research shows that vegetarians weigh an average 20% less than nonvegetarians. George Washington School of Medicine researchers found that women who followed a vegan diet for 14 weeks lost 2 1/2 times as much weight as those who limited fat intake.

There's no need to go cold turkey--just eating less meat can make a difference. In a Brigham Young University study of 284 women, 53% of those who typically averaged about 10 ounces of meat a day were overweight, compared with 16% of those who ate less than 6 ounces. Plant-based foods are naturally low in calories and high in nutrients and satiating fiber, so you feel full without overdoing it, says Gabrielle M. Turner-McGrievy, RD. A cup of lentil soup, a small handful of nuts, or 1/4 cup of chickpeas tossed with whole-wheat pasta and veggies are all good protein-rich swaps.

Not ready to nix meat altogether? Start by trying three vegetarian dinners a week for a month to allow your tastebuds to adjust. (Trust us, they will--in another weight loss study of new vegetarians versus low-fat dieters, a third more of the vegetarians had stuck with the diet a year later.)

Bite into This Snack

Healthy Habit: Boxing up half your entree
Speed Results: Munch a pre-meal apple

An apple a day could keep the pounds away, suggest Pennsylvania State University researchers. Diners who had an apple 15 minutes before an all-you-can-eat pasta lunch ate 187 fewer calories than those who skipped the snack. At 65 calories per cup, the apple fills you up. "Starting a meal with a lower-calorie food leaves less room for high-calorie entrées, so you naturally eat less," says Julie Flood, PhD, a nutrition researcher formerly with Penn State. Try a veggie platter with hummus or a tossed salad for a similar effect.

Be a Weekend Warrior

Healthy Habit: Watching portion size
Speed Results: Be extravigilant on weekends

Shrinking portions is a no-brainer for weight loss, but when it comes to zapping stubborn pounds, lax weekend habits could cause the scale to stick. Even dieters on calorie-controlled plans average an extra 420 calories a weekend (starting Friday night), finds a Washington University School of Medicine study--enough to stall weight loss. To be a weekend calorie warrior, avoid temptation at home and out. Using smaller plates could instantly cue you to eat less, research shows. Away from home, carry a healthy, portable snack (like raw veggies) and steer clear of the food court.

Drop Twice as Much Weight

Healthy Habit: Keeping a food diary
Speed Results: Drop Twice as Much Weight

Dieters who jotted down what they ate lost twice as much weight as those who didn't keep a record, research shows. Stay extra-accountable by logging your meals and workouts for free at My Health Trackers; you'll also get colorful side-by-side graphs of your calorie balance.

 

9/26/08 Training

Another awesome workout in cycle class this morning. I don't think I was going as hard as I was last Friday but I will take that challenge when I come. My mind is everywhere trying to pack for my Hawaii trip. I cant believe it we are going Hawaii and I am to excited. Goal for while I am there is to get some exercising maining running to keep up with training. Is it possible. I will log on next week as I get it done..

Until then....

Exercise Tips for Vacation

Exercise Tips for Vacation

While vacation is a time to relax and take a break from work, stress, and the usual routine, it shouldn't be a break from your healthy habits. With a little planning, you can enjoy your vacation and still maintain your fitness level. Whatever your plans - a family road trip, a tropical cruise, a sightseeing tour, or relaxing on the beach - you can avoid packing on excess weight by packing some healthy foods and workout gear instead.

On the Road
Plan exercise and stretching breaks. Just three 10-minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you'll be more alert and energetic.

At the Airport
While trekking through the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage. Instead of sitting around before boarding the plane, use the time to walk. You'll arrive early enough to fit in 15-20 minutes of walking, so take advantage of it. After all, you're about to sit for an entire flight. It's okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

When Cruising
Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the disco in the evening and play plenty of beach games when docked. Take a morning walk around the track while enjoying the sights and fresh air.

At the Inn
Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals and full gyms. Then, pack the appropriate clothes, shoes and gear. If your hotel does not have a gym, ask if they are affiliated with a nearby local gym. Many will offer day passes at a discount for hotel guests.

Fitness Anywhere
Design your own portable workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. Most bands will come with illustrated exercises. You can also do push-ups, plank, lunges, squats, triceps dips on a chair, and other body weight exercises.

Time Involved: Plan for at least 15 minutes daily

Body Benefit: Maintain your fitness level and prevent vacation weight gain

Exercise for Different Vacations

Exercise for Different Vacations

Make Fitness Part of Your Travel Plans
  -- By Zach Van Hart, Staff Writer

You may have read our article on easy exercises for when you are on vacation, but there is more to it than that. There are so many different vacations out there; exercise cannot be the same for each one. Would you exercise the same way on the beach as you would in the Smokey Mountains? Probably not, so here is some help for vacations at different places with different people.

Going to the beach seems to be a favorite of many. We know it's so easy to just lie in the sand all day, sip margaritas, and forget about physical activity, but there is plenty of exercise you can do. First, there is the ocean. Swimming is possible, but fighting the waves, either with your body, boogie board or surf board, is great for working your core and your balance. If you go with family, especially kids, then playing games on the beach is great. Bring a baseball and glove, a football, a Frisbee, or anything else you can use to play a game. Clear out some room on the sand and enjoy.

Cruise ships are also great because most come equipped with a weight room. While these may not be as extensive as the gym you are used to at home, you can get the same complete workout as you would anyway. Take advantage of this. Also, cruise ships have pools, where you can do water exercises. To read about water workouts, click here.

Some vacations are exercise trips and no additional fitness routines are really needed. Good examples are skiing, hiking and whitewater rafting. Not only are these strenuous activities, but you usually spend all day doing them. You are getting all the exercise you need.

Another couple of vacations are either visiting a big city, like New York City or Chicago, or going to visit family or friends. A great way to exercise and take advantage of your surroundings is walking or running. Not only are you getting in good aerobic exercise, but you are taking in the sites of the city. If you are visiting family, maybe hop on a couple of bikes and let your host show you around the town.

Finally, how about getting to your vacation destination and back? Some of us spend an entire day either driving of flying to our destinations. Some of us even spend a couple of days getting there. Here are a few exercises you can try in the car or the plane, or at a rest stop:

• Stretching
  
• Use a stress/squeeze ball
  
• Crunches, how depending on your seating arrangement
  
• At a rest stop: pushups, jumping jacks, jumping jump rope, or sprints (should stretch beforehand)
  
• Calf raises, even if you are sitting
  
• Try using ankle weights or an exercise band.
  

Easy Vacation Exercises

Easy Vacation Exercises

Your Home Workout Away From Home
  -- By Zach Van Hart, Staff Writer

We love them, we look forward to them, we talk about them for weeks before and weeks after – vacations. Those 1-2 weeks of the year when we get away from it all – work, responsibilities, car pools. Unfortunately, there is something else we tend to leave back at home – exercise. But it doesn't have to be this way. There are plenty of ways to stay on top of your routine, even when you are far away from your exercise comfort zone.

Easy Exercise Equipment
There are a few, simple pieces of equipment you can take with you on your trip that you can get serious use out of (and trust us, they won't take up a lot of room in your suitcase). The first one is an exercise band. With an exercise band, you can do dozens of different exercises, hitting all areas of your body. Here is an example for both the core and upper body, but feel free to experiment and create your own.

Three other pieces of equipment are ankle weights, a stress ball, and a jump rope. You can strap on those ankle weights for leg raises, calf raises, or other leg exercises. You can even strap them around your wrist and do bicep curls. A stress ball works your forearms. The beautiful thing about using a stress ball is that you can do it anytime, even when you are driving! With a jump rope you can, well, jump rope and get your heart rate pumping.

Oldies but Goodies
There are plenty of exercises you can do anywhere, which require no exercise equipment at all. First are two oldies but goodies - pushups and sit-ups. Pushups are underrated as an exercise for your chest and arms, while sit-ups are important for your core. Feel free to turn your sit-ups into crunches, which will hit your upper abdominals as opposed to your lower abs.

Lower Body
Two good leg exercises are calf raises and forward lunges. For calf raises, all you need is a raised surface. A step works great for this. The front of your foot is on the step while your heel hangs over the edge, parallel to the ground. Standing straight up and holding onto something for balance, rise up on your toes, lower down by dropping your heels, raise back up, and continue. Try it on one foot at a time, but if you're having trouble balancing, use both feet. Here is a visual.

While calf raises work your lower legs, forward lunges will work your upper legs. To do forward lunges, stand with your knees 6 inches apart and your toes facing forward. Step out 2 - 2.5 feet with one foot and then lower your body straight down until both of your knees are at a 90-degree angle. Then stand back up and repeat. Click here for a demonstration.

Work that Core
Besides sit-ups, there are numerous other exercises you can do that will work on your core, which is your lower back and abdomen region. Also, an exercise that is vital, yet overlooked, is stretching. Just 15 minutes a day is great exercise. Check out various stretches by clicking here.

9/25/08 Food Log

Breakfast

2 packs of instant oatmeal

1 small apple

1.3 cup of skim milk

Snack

Strawberries & Kiwi

Lunch

Soup & Salad

Snack

Apple or plum

Dinner

Chicken breast

Brocolli

Snack

1 bag of 100 calorie popcorn

9/25/08 Training

Today schedule for girlfriend training was the normal 5 mile run outside. The weather looked cold and it was still damp from yesterday rain. As the time approach 5:30 still no change, I thought maybe I should do the cycle class today because it is inside at least but by the time I finally decided that it was about 6:00am to late. All bikes are probably full now. Maybe I will just go to the gym and run on the treadmill and do intervals but its sort of late what if they are all filled up it will be another waste of time.

I checked the weather on weather.com and saw that it was 56 degrees and cloudy. It wasn't rainy but maybe I can get my run over with if I go out and do it now. So that is what I did. I put on my new Nike running pants that I purchased from Ross just yesterday and a Nike dry shirt. On top of the shirt was my daughter white basketball Sheldon shirt.

The run felt great, It seemed like I was running pretty slow but according to my Nike +. I finished up at about the same time which was about 42 minutes. Not to bad, maybe if I keep at it I could easily do a 5 mile run in about 35 minutes. That will be my new personal goal. I probably won't reach it until next year but that will be something to shoot for.

I hope to go back to the gym before 6:30 to do an interval run. Tomorrow on the training schedule is group ride with 30 minutes of free weights.

 

9/24/08 Food Log

Breakfast

1 package of instant oatmeal

½ cup ff milk

6 egg whites omelet

Snack

Strawberries & Kiwi

Fiber One yogurt

Lunch

9/24/08 Training

Training still going pretty well, I think I am pretty excited about my trip as I woke up about 4:30am this morning to trying to decide if I was going to get to class earlier to do an easy run. The clock starting ticking and before you know it, it was already 5:15 am when I was heading out the door. Where does the time go? I just knew that I would be at the gym at least by 5am oh well. When I arrived to the gym, I went ahead and set up my bar and step and heading out to the treadmill.

I got on the treadmill about 10 minutes before 5:30 which at least gave me time to warm up right? I set my Nike + to run for at least 2 miles knowing that wouldn't be completely possible without me missing some of the class. I always at least go the mile that I set on the Nike + so I maybe late for the class. My pace on treadmill was an easy run with speeds 6.0 to 6.8 no incline. I finished my two miles and since the class started a couple minutes late I only end up missing the warm up song that's okay.

We had a student teacher for the group power class which worked out great. She taught the first half of the class and was pretty good. She really has great potential on being a great instructor. That is so hard to have to train in front of your peers but you have to start somewhere. Maybe one day I will try to see if I have what it takes to become an instructor. I really do admire the ones that give me motivation to get through the class.

Goal for today is to stay focus on eating plan but eliminating some of bread choices substitute for veggies.

9/23/08 Food Log

Breakfast

2packs of instant oatmeal

1 cup of skim milk

1 4oz of fiber one yogurt

Snack

Strawberries & Kiwi

Lunch
Chicken taco soup
2 pc reduce whole wheat bread
plum

Snack
popcorn

Dinner
Chicken taco soup
2 pc reduce whole wheat bread

snack
apple with peanut butter
popcorn

9/23/08 Training

I am feeling a bit weighted down this morning. You know it is that time of the month and I feel like I have an extra 5 pounds on me today. I just didn't feel like waking up this morning. I kept hitting the snooze but up until about 5:30 and that is so unlike me. I don't know what happen but something in me said "Carmen you need to get up you can slack a bit next week since you will be on vacation but you will be made at yourself if you slack this week too" So I got up at that point washed my face, brush my teeth and headed to the gym.

I didn't make it to the gym until about 6am today and did manage to get on a treadmill. I did 45 minutes of sprint incline with a hill twice in the workout. I am really trying to train my body to speed up at the end and this workout today I seemed to do that with no problem.

I'm really thinking about doing the running group tonight with Eugene running company to get some more mileage in, if not I will try to do some squats and lunges at the house. Also need to come up with a consist program that I can do at least for a couple of days while I am in Hawaii. I am still technically on my girlfriend training program next week while in Hawaii and really need to be consistent. I have only about four more days left. I'm getting so excited about the trip. Yes yes yes on the count down now.

9/22/08 Food Log

Breakfast

Instant oatmeal
1/2 cup ff milk
small banana
6 egg white omelet mix

Snack
kiwi & strawberries
yogurt

Lunch
chicken spinach mix
brocolli
plum

9/22/08 Training

This morning was group power. I chose to give the class on Delta another try and as of right now I will not be going back. I really just was not into lifting this morning and ended up leaving about 15 minutes earlier to work on more calf raises, leg presses, shoulders and abs. Maybe I was a little closed minded before even taking the class. Once I get back from Hawaii I will then make another decision on whether not I will go back. I guess this would have never happen if I never tried the Springfield class because I am little hook to all of those and the instructors are great as well.

I just thought about it, I took the Saturday class so maybe that is why I wasn't really into it today. I usually only go twice a week but that makes three last week. I stick to the schedule and go to Springfield on Wednesday and continue my running up until Friday. I do realize that I will have to get a long run in before I leave Hawaii just haven't figure out what day I will be doing it on. Here is a tentative schedule for the remainder of the week.

Monday – 60 Group power

Tuesday – Interval run & Abs

Wednesday – 60 Group power / 20 easy run

Thursday – Cycle / 20 easy run

Friday – Cycle / hill run workout

Saturday – run (if time permits)

 

9/21/08 Food Log

breakfast
oatmeal
1/2 cup ff milk
cantelope
2 pc reduce calorie whole wehat bread

snack
cottage cheese

lunch
brocolli
aspargus

snack
banana
2 plums

dinner
chicken stew

9/21/08 Training

This morning on the schedule was a 15k which is about a 9.3 mile run. As I got up and started to put my stuff on, I decided to set my nike + to 10 miles. The time was about 7:30 am, the air was clear and it was about 50 degrees. I purchase a hand water bottle by ulitmate direction but don't know how I feel about that yet. It seemed heavy and I almost annoyed about carrying it so maybe I will be a fuel belt instead.

It looked like rain as I got about two miles out but I thought to take my chances afterall we do live in Eugene and we do get rain and lots of it at that. So I stuck to my plan and decided to take the normal route leaving my house heading towards the trail that goes to the mall and it was perfect and clear no rain yet.

The run was okay felt like I was going about the same pace as normal long run but who knows the way that I was feeling I just wanted to get the run over with it.

I made it to mile number five and I took the rest of the shot blocks and drank the 20oz of water. I did feel a little tired but this gave me the boost that I needed, the blocks were so annoying they stuck to my teeth, I think I spent two minutes trying to clean the gu from out my teeth and the water didn't help much after removing what i could from my teeth I continue running. I found another little path around the all and decided to run that for about a mile.

As I moved on my way back i felt a little drizzle of rain. I was hoping that it would only sprinkle until i got home as I never experienced running in the rain. Well after mile number 8 so close out of the trail and almost home the rain went from drizzle to rain and kept picking up. I don't know if this really slowed me down, I really was trying to get home and out of the rain. I have to say that I am proud that I continued my run despite the ran. I guess I am officially a runner now.

9/20/08 Food Log

Breakfast
6 egg white omelet with mushrooms & spinach
1 packet of instant oatmeal
1/2 cup of skim milk

Snack
Cucumbers

Lunch
cantelope
Taco stew
2 pc of whole wheat toast

Snack
fiber bar

Dinner
Chicken salad
cantelope
crackers
brocolli

Snack
instant oatmeal
1/2 cup ff milk

9/20/08 Training

Today was group power, as usual i had every intention on getting to class early but i feel short of time trying to do stuff around the house before heading out.

Once I arrived to the gym the class hadn't started yet. That was such a relief to me so now I can get busy and my mind ready to do what I came to do. We did so many lunges, squats, bicep, triceps that my entire body is screeming yes. As I type this my shoulders and biceps are still crying. I just love group power. Maybe one day I will decide become certified to teach a class very similar to this.

Needless to say I really had a great workout today. I am so glad that I got it in because next week I know will really be hectic. I am getting ready to come out with a plan to help me stay on track.

So far this is my plan

Sunday run 9 miles
Monday group power class pm run with running group
Tuesday run 5 miles
Wednesday group power class
Thursday group ride class pm group run.
Friday group ride class
Sat maybe a small run before trip to Hawaii.

9/19/08 Still Training pm

Well i did it i said to myself that i was going to go to the gym and do a small run. i got to the gym about 6:15 and decide to do the hilly route. it was pretty good. i ran at 6.0 with 1.0 incline it made me tired to do this, i did get up to 6.5with no incline but for the most part i was running slow ranging from 4.5 with a 6 incline. i manage to hit my goal of 3 miles. woohoo it is done. tomorrow. i will go to my group power class no need to run until sunday morning.

Getting excited about Hawaii

I am getting really excited about trip to Hawaii. We have a week and one day before we head off. Woohoo!!!!!!!!! This will be our first time going to Hawaii and I am so happy that I put the trip together. It is really suppose to be a trip to celebrate our 15 year anniversary but we are doing it a couple months earlier to make sure we have decent weather while we are there.

My mother has been so nice to come to Oregon to watch her grandbabies while we travel and I am so grateful that she is willing to do that. I LOVE YOU MOM!!!!!!!!!!! We live so far from everything and everybody and at least I know that when we take this trip that I won't have to worry about my girls while I'm gone.

This weekend, I will start getting stuff together so that I can pack as I know, next week will just fly by leaving me with no time to do anything but get on the plane.

I am so excited can't wait to blog about the trip, hopefully I can do it from Hawaii and have lot of photos to post.

9/19/08 Food Log

Breakfast
instant oatmeal
1/2 cup of skim milk
6 egg white omelet

Snack
Strawberries & Cottage ( on plan for 10 or 10:30 )

Lunch
5oz chicken breast
2 cups of romaine lettuce
2tsp of olive oil
mushrooms
onions
peppers
1 cup canteloupe

Snack
plum

Dinner
cantelope
5oz chicken breast
2 cups of romaine lettuce
mushrooms
tomatoes
peppers
onion

Snack
popcorn

9/19/08 Still Training

This morning was a cross training day so I decieded to do a 60 min cycle class. I am so happy that I went this route. This class was so challenging this morning we did lots of races and climbs and the instructor was so motivating all the wait until the end of the class. By the end of the class I was soaked. Makes me wonder why I don't try to make it to Thursday & Friday spin classes more often. I think I will do that and then those evenings I can get an evening run in.

Today goal is to go for a pm interval run, group power in the morning with and a long run on Sunday. I should be up to 12 miles tomorrow. I finally went back to the running store and found me a bottle that I can hold while I do my runs. I am going to start using it on all outside runs to see if that helps me out with keeping my pace.

I am so much enjoying training that I will now continue to do several different race before the end of this year and even travel to other races for the following year of 09

9/18/08 Training

Today was another awesome work out. I got this morning not really knowing if I was going to run or do a cycle class since I snuck a 3 mile in yesterday I was almost set to go to my cycle class and then something said just go ahead and do my schedule run.

After finally making that decision it was still really dark outside about 5 am, almost a creepy darkness. So I waited to head until about 10 minutes before 6am. It really didn't make a bid difference but I needed to get moving so that I can go on with my day.

I did the normal 5.3 miles around the house and my pace was pretty much the same. I finished in about 42 or 43 minutes. Later on I will do some ab work and stay within my eatting plan for the day.

9/18/08 Food log

Breakfast
Instant oatmeal
1/2 ff milk
4oz cottage cheese
1 small banana


Snack
1 cup of strawberries and small kiwi
fiber 1 yogurt


Lunch
taco stew
salad
5 small peppermint patties 150 CALORIES


Dinner
aspargus
brocolli
taco stew
cantelope


Snack
fiber bar

Not a great eatting day. This training sure makes me a little hungry will do better tomorrow.

9/17/08 Training part 2

Well today I decided to do two parts to my workout. I did a night run for about 3 miles. I decided to try to take Comrade with me and after a half of a mile I had to paused my work out. He tried to chase every cat and stop to urinate along the way which really slowed me down and almost hurt because of the immediate stops. It would be nice to have a running buddy like a dog but he has to definately be trained to do that.

Anyway, I am just happy that i got me a pm run in. Running outside around the neighborhood woohoo it is done. I would have to say that I think I enjoy running in the morning a little better but I will also try again a couple hours after the next time and see if that helps.

Move your body

Move Your Body, Sharpen Your Mind
Run--and nurture your brain
By Selene Yeager , Selene Yeager is a health journalist and author/coauthor of more than two dozen book titles.

"Physical activity can make people more mentally alert," says brain researcher Judy Cameron, PhD, of Oregon Health & Science University. "Now we're starting to understand why." Two lab studies revealed:


More Brain Food In Cameron's study, monkeys who ran on treadmills grew more of the blood vessels that supply brain cells with oxygen- and sugar-rich blood. Active monkeys navigated a complex maze twice as fast.


More--and Better-connected--Brain Cells In a mouse study, University of Wisconsin-Madison researchers found that exercise stimulates production of a substance that prompts neurons to grow and link up.

25 diet-bolstering tricks

The Big Easies
25 diet-bolstering tricks that take zero effort but bring you better health even on your busiest days
By Linda Rao , Linda Rao is a freelance writer and frequent contributor to Prevention.

It happens. The busier you are, the harder it is to find time to take care of yourself. Pretty soon, you're watching those healthy eating habits circle the drain.


That's why we came up with 25 ridiculously easy healthy eating tips--total no-brainers--that make impressive nutrition happen even on days when you're on autopilot. Do the Big Easies, and you'll automatically get seven servings of fruits and veggies, all the calcium you need, plenty of fiber and omega-3 fats, tons of healing antioxidants, and more.


And the payoffs? You improve your chances of fending off cancer, stroke, heart attack, and diabetes; have more energy; stay slimmer; keep your mind sharp; and sidestep urinary tract infections.


Imagine it's a typical weekday, and you're busier than ever. Now, do the healthy eating Big Easies!
Healthy Eating Tips: 6 AM: Rise and Shine
You hit the snooze button for the last time and fumble your way into the kitchen. Now try these healthy eating tips:


1. Drink Orange Juice with Added Calcium If you start the day with orange juice, don't miss the chance to get calcium too. This superstar mineral fends off PMS, high blood pressure, and osteoporosis. And the latest? It might even help you lose weight! Most calcium-fortified orange and grapefruit juices have as much calcium as milk--or more!


2. Take a Multi One little pill, such big benefits! People who take a daily multivitamin/mineral supplement have dramatic reductions in the risk of colon cancer and heart disease, studies show. Another benefit: The folic acid in your multi is almost two times more absorbable than the form of this vitamin found in food.


3. Have "7-gram" Cereal That means cereal with at least 7 g of fiber per serving, because eating cereal is your easiest chance to get lots of fiber in a small package. Not only is fiber a cancer fighter, but it actually cancels out some of the calories you eat! For example, if you eat 30 g of fiber a day--slightly more than double what most of us get--your body will absorb 120 fewer calories a day. That adds up to a 13-lb loss in a year!


4. Toss Some Blueberries on That Cereal Blueberries are youth berries. Even frozen blueberries are so packed with antioxidants that just 1/2 cup can double the antioxidant power of most people's diets--something that experts suspect will slow down your aging clock. Blueberries actually reversed memory loss in one animal study!


5. Make Your Coffee with Milk If you make instant coffee with hot water, all you're getting is a wake-up call. Use milk, and you've got cafe au lait--along with insurance against osteoporosis from the calcium and vitamin D in the milk.


6. Drink a Glass of Water When You Brush Your Teeth You've got the water and the glass right there. So drink! Only one-third of all Americans get the recommended eight glasses daily. Think a little shortfall doesn't matter? Signs of mild dehydration include fatigue upon awakening, fatigue at midday, lack of concentration, and headaches.
Healthy Eating Tips: 8:00 AM: On the Job
With these healthy eating tips, snacks at work can make you healthier:


7. Take an Apple to Work Put one on your desk in the morning, and an apple becomes see-food--the handiest snack to grab when the munchies hit. If it's not there, you'll be hunting for sticky buns or whatever else is around. In addition to apples being a low-cal snack, a recent study revealed that the lungs of apple-a-day eaters may have better protection against air pollution.


8. Stash Nuts In Your Desk Probably because nuts are rich in healthy monounsaturated fats, vitamin E, magnesium, and phytochemicals, folks who snack on a small handful of them four or five times a week tend to live longer, several studies suggest. Just don't overdo it: One ounce of peanuts (approximately 1/8 cup) contains about 170 calories and 14 g of fat.
Healthy Eating Tips: 11:30 AM: Grocery Shopping
You dash out for groceries over your lunch hour. Here's how to be a healthy shopper even when you're on autopilot:


9. Buy Better Bread If you eat white bread, you're eating vitamin-fortified starch. Whole wheat bread has fiber, important nutrients such as selenium and copper, and a treasury of other healthy ingredients. Maybe that's why whole-grain eaters seem to have less diabetes, breast cancer, and heart disease. Just don't be fooled by a dark color: Unless the first ingredient includes the word "whole," it isn't whole wheat bread.


10. Choose Canola Salad Dressing Are you a salad eater? Terrific! Now look for a dressing made with canola oil, rich in alpha-linolenic acid (ALA). One study found that nurses who got more than 1 g of ALA per day had half the number of fatal heart attacks.


11. Be Picky about Decaf Tea Regular tea delivers a rich stew of healing antioxidants--but some decaf teas don't. If the decaf method isn't listed on the package, assume they used ethyl acetate, which dramatically lowers antioxidant levels. Look for tea that says it's been decaffeinated with water and carbon dioxide (sometimes called "natural" or "effervescence")--which preserves antioxidants.


12. Pick Up Whole Wheat Pasta Do you need more help getting to your 30 or so g of daily fiber? Try doing this: Substitute 1 cup of whole wheat pasta (6.3 g of fiber) for the same amount of regular (2.4 g). This one easy switch pushes you 4 g closer to your total daily fiber goal.


13. Find Ice Cream that Builds Bones You know you want some. So find a brand with 15 percent of the Daily Value (DV) for calcium in a 1/2-cup serving. That means when you eat a cup of ice cream, you'll get 30 percent of the DV for calcium--as much as a glass of milk. Same tip applies to frozen yogurt.
Healthy Eating Tips: 12:30 PM: Takeout Pizza
Buying pizza to eat lunch at your desk? Give it this instant healthy makeover:


14. Order Pizza the "Double-Half" Way When you order, ask for double tomato sauce and half cheese. Double sauce? Many studies link higher consumption of cooked tomato products with reduced risk of prostate and other cancers. Half cheese? You'll cut down on artery-clogging saturated fat. Trust us, after just one "double-half" pizza, you'll never go back!
Healthy Eating Tips: 4:00 PM: Party Time
Your division boss is retiring, and there's a goodbye reception. These tricks build automatic nutrition into calorie-laden buffet tables:


15. Sidle Up to the Shrimp These denizens of the deep are ultralow in fat and calories, but they taste so rich that you can really satisfy yourself--without gaining weight! (Twelve large nonbreaded shrimp contain just 65 calories and less than 1 g of fat!)
Healthy Eating Tips: 8 PM: In a Restaurant
The choices! The sauces! Here's how to automatically make your restaurant meal healthier than ever:


18. Order Dessert First Ask your waiter if they have berries for dessert then order them as an appetizer. Low-cal raspberries, strawberries, and blackberries are rich in fiber, antioxidants, and ellagic acid, a compound that's being studied as a colon cancer fighter. Since restaurants get the very best berries, don't pass up this heavenly superfood!


19. Order Half Your Entrée as Takeout One restaurant portion could feed an entire fraternity house--who needs all those calories? So when you order an entree, ask them to automatically put half of it directly into a take-home box. That way, it'll never show up on your plate! Staying slim helps lower your risk of cancer, diabetes, stroke, and many other illnesses. And you'll have a ready-made meal for tomorrow!
16. Reach for the Sparkling Water Few things are more chic--or better for your health! So whatever else you drink at the party, make sure you also sip on a glass of club soda or seltzer. Staying well hydrated helps fight urinary tract infections by keeping your urine diluted.


17. Dip Your Carrots Are you snacking only on carrot sticks? Make sure you eat them with some fat--a dab of dip or a cube of cheese. Without any fat, you absorb very little of carrot's cancer-fighting carotenoids.
20. Say "Salmon!" Don't miss this boat! Salmon is one of the richest--and possibly most delicious--sources of omega-3 fats. By boosting your intake of omega-3s, you may help ward off depression, severe menstrual cramps, macular degeneration (a cause of blindness), fatal heart attacks, and possibly even breast cancer. (A 3-oz serving of cooked salmon has 1.9 g of omega-3s; in comparison, 3 oz of cooked chicken breast has a mere 0.05 g.)


21. Side with the Veggies It's easy to leave a restaurant without touching any vegetables except french fries--unless you routinely order a side dish of broccoli, spinach, or whatever they've got that sounds good. The antioxidants in veggies--including vitamins E and C--prevent the free radical damage that promotes cancer, cataracts, and memory loss. Antioxidants can also bolster immunity, fending off things such as the flu. Not a veggie lover? Make them taste better by adding a little pat of butter--but remember that a little goes a long way.
22. Finish with Tea Don't miss this chance for a tidal wave of antioxidants--tea has more than most veggies. People who drink 4 cups of green tea a day seem to get less cancer, perhaps due to a powerful antioxidant called EGCG. Black tea contains quercetin, a compound that helps prevent blood clots--the immediate triggers of most heart attacks.
Healthy Eating Tips: 11:00 PM: Bedtime
Congratulations! The day is over ... at last. Now finish up your healthy eating day with a few more Big Easies:


23. Have a Cup of Hot Cocoa Love chocolate, but still want to be healthy? Good news! Cocoa (chocolate with much of the fat removed) actually has even more antioxidant power than tea!


The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! (Note: An average cup of cocoa has less than 1/10 the caffeine of instant coffee. But if you're very caffeine sensitive, bedtime isn't the best time for any caffeine.)


24. Not Drinking Cocoa? Pop a Calcium Supplement Most women get less than one-half of the calcium they need for strong bones, so if you're not drinking cocoa, bedtime is a great time to take a calcium supplement. (If your tummy is empty, calcium citrate supplements are absorbed best.)


25. Drink Another Big Glass of Water After You Brush Your Teeth Yup, more water. And another solid reason why: In a study last year, people who drank lots of water had less colon cancer. Down the hatch!

9/17/08 Training

And the training goes on and on. It seems like it is never ended. This morning, I woke up a little earlier with the intention on getting to the gym earlier. I wanted my spot in my group power class, even though I got up earlier it still didn't stop me from arriving to the gym late which was right at 5:30 urrrrrrrrrrrrrrrrg. Maybe I will just set my clock for an half an hour earlier the next time.

The class was definately worth making and my muscles are singing to me. I was sweating after the first five minutes (whats up with that) and it went down hill after that. I normally never sweat in that class but we did so many squats and lunges that my legs are sore just thinking about it.

I think I will go out for a short run tonight sometimes. I have to get an evening workout in at least twice a week and I am thinking it will be a kickboxing class and or a pilate class.

Well almost a week away from my Hawaii trip I can't wait to get some couple time again but will my training suffer???? Hopefully I get something in just so I wont be overwhelmed when I get back.

9/17/08 Food Log

Breakfast
Instant oatmeal plain
1/2 cup of ff milk
fiber on yogurt
Strawberries & Kiwi

Snack
carrots



Lunch
5oz chicken
2tsb of olive oil
romaine lettuce
jalepenos
1 plum
1 piece of whole wheat bread
1 fiber bar



Snack



Dinner



Snack

Running Workouts with Interval Training

Running Workouts with Interval Training
Training Programs for Beginner, Intermediate, and Advanced Runners
-- By Jen Mueller, Certified Personal Trainer & Marathon Runner
Want to boost your fitness level and burn more calories? This program uses intervals (short bursts of higher-intensity activity followed by lower intensity recovery periods), which can be a more effective way to train than exercising at one intensity level. If you're new to running or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.

If you have access to a treadmill, focus on the pace guidelines, working at your own intensity level. If you run outdoors and do not have access to any tools to measure your pace, then use the intensity guidelines (rate of perceived exertion) as a guide for how fast or slow to run. (Find a full RPE chart and explanation below the workouts.)

Beginner Interval Program
What to do For how long Intensity (1-10)
Warm up at 4.5 mph pace 5 minutes 3.5
Jog at 5.5 mph pace 1 minute 6.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.7 mph pace 1 minute 7
Jog at 4.8 mph pace 2 minutes 4
Jog at 5.5 mph pace 1 minute 6.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.7 mph pace 1 minute 7
Jog at 4.8 mph pace 2 minutes 4
Cool down 5 minutes 3.5
Total Workout Time: 22 minutes

Intermediate Interval Program
What to do For how long Intensity (1-10)
Warm up at 5 mph pace 5 minutes 3.5
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7

Jog at 5.3 mph pace 2 minutes 4

Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Jog at 6 mph pace 1 minute 6.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 6.2 mph pace 1 minute 7
Jog at 5.3 mph pace 2 minutes 4
Cool down 5 minutes 3.5
Total Workout Time: 34 minutes

Advanced Interval Program
What to do For how long Intensity (1-10)
Jog at 5.5 mph pace 5 minutes 3.5
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Run at 6.5 mph pace 1 minute 6.5
Jog at 6 mph pace 2 minutes 5
Run at 6.7 mph pace 1 minute 7
Jog at 5.8 mph pace 2 minutes 4
Cool down 5 minutes 3.5
Total Workout Time: 46 minutes

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

10 Maximum exertion
9 Very hard
8 Extremely hard
7 Hard (heavy)
6
5 Somewhat hard
4 Fairly light
3 Light
2 Very light
1 Rest

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

Running Workouts to Increase Speed

Running Workouts to Increase Speed
Training Programs for Beginner, Intermediate, and Advanced Runners
-- By Jen Mueller, Certified Personal Trainer & Marathon Runner
Want to run faster? This program will help increase the pace that you're able to maintain while running. If you're new to running or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.

If you have access to a treadmill, focus on the pace guidelines (left column), working at your own intensity level. If you run outdoors or do not have access to any tools to measure your pace, then use the intensity guidelines (right column) as a guide for how fast or slow to run. (Find a full intensity chart and explanation below the workouts.)

Beginner Speed Program
What to do For how long Intensity (1-10)
Warm up at 3.5 mph pace 5 minutes 3.5
Jog at 5 mph pace 2 minutes 5
Jog at 5.3 mph pace 2 minutes 6
Jog at 5.7 mph pace 5 minutes 7
Jog at 5.9 mph pace 3 minutes 7.5
Jog at 5 mph pace 2 minutes 5
Cool down 5 minutes 3.5
Total Workout Time: 24 minutes

Intermediate Speed Program
What to do For how long Intensity (1-10)
Warm up at 5 mph pace 5 minutes 3.5
Jog at 5.5 mph pace 2 minutes 5
Jog at 5.8 mph pace 2 minutes 6
Jog at 6.2 mph pace 5 minutes 7
Jog at 6.4 mph pace 3 minutes 7.5
Jog at 5.5 mph pace 4 minutes 5
Jog at 5.8 mph pace 2 minutes 6
Jog at 6.2 mph pace 2 minutes 7
Jog at 6.4 mph pace 5 minutes 7.5
Jog at 5.5 mph pace 2 minutes 5
Cool down 5 minutes 3.5
Total Workout Time: 37 minutes

Advanced Speed Program
What to do For how long Intensity (1-10)
Warm up at 5.5 mph pace 5 minutes 3.5
Jog at 6 mph pace 2 minutes 5
Jog at 6.3 mph pace 2 minutes 6
Jog at 6.7 mph pace 5 minutes 7
Jog at 6.9 mph pace 3 minutes 7.5
Jog at 6 mph pace 4 minutes 5
Jog at 6.3 mph pace 2 minutes 6
Jog at 6.7 mph pace 5 minutes 7
Jog at 6.9 mph pace 3 minutes 7.5
Jog at 6 mph pace 4 minutes 5
Jog at 6.3 mph pace 2 minutes 6
Jog at 6.7 mph pace 5 minutes 7
Jog at 6.9 mph pace 3 minutes 7.5
Jog at 6 mph pace 2 minutes 5
Cool down 5 minutes 3.5
Total Workout Time: 52 minutes

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

10 Maximum exertion
9 Very hard
8 Extremely hard
7 Hard (heavy)
6
5 Somewhat hard
4 Fairly light
3 Light
2 Very light
1 Rest

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

Running Workouts to Build Endurance

Running Workouts to Build Endurance
Training Programs for Beginner, Intermediate, and Advanced Runners
-- By Jen Mueller, Certified Personal Trainer & Marathon Runner
Want to run longer? This program will help increase your endurance. If you're new to running or exercise, start with the Beginner program. As you progress, slowly increase your time and eventually move to the Intermediate and Advanced workouts. Because this is a general program, you may need to adjust the recommended speeds, intensities, and times to suit your fitness level.

If you have access to a treadmill, focus on the pace guidelines (left column), working at your own intensity level. If you run outdoors and do not have access to any tools to measure your pace, then use the intensity guidelines (right column) as a guide for how fast or slow to run. (Find a full explanation of exercise intensity below the workouts.)

Beginner Endurance Program

What to do For how long (Intensity 1-10)
Warm up at 3.5 mph pace 5 minutes 3.5
Jog at 5 mph pace 4 minutes 5
Jog at 6 mph pace 8 minutes 6
Jog at 5 mph pace 4 minutes 5
Cool down 5 minutes 3.5
Total Workout Time: 26 minutes

Intermediate Endurance Program

What to do For how long Intensity (1-10)
Warm up at 4 mph pace 5 minutes 3.5
Jog at 5.5 mph pace 4 minutes 5
Jog at 5.8 mph pace 8 minutes 6
Jog at 5.5 mph pace 8 minutes 5
Jog at 5.8 mph pace 8 minutes 6
Jog at 5.5 mph pace 4 minutes 5
Cool down 5 minutes 3.5
Total Workout Time: 42 minutes

Advanced Endurance Program

What to do For how long Intensity (1-10)
Warm up at 5 mph pace 5 minutes 3.5
Run at 6 mph pace 4 minutes 5
Run at 6.3 mph pace 8 minutes 6
Run at 6 mph pace 8 minutes 5
Run at 6.3 mph pace 8 minutes 6
Run at 6 mph pace 8 minutes 5
Run at 6.3 mph pace 8 minutes 6
Run at 6 mph pace 4 minutes 5
Cool down 5 minutes 3.5
Total Workout Time: 58 minutes

An Explanation of Using the RPE Method to Measure Intensity
Rate of Perceived Exertion (RPE) may be the most versatile method to measure exercise intensity for all age groups. Using this method is simple, because all you have to do is estimate how hard you feel like you’re exerting yourself during exercise. RPE is a good measure of intensity because it is individualized—it’s based on your current fitness level and overall perception of exercise. The scale ranges from 1 to 10, allowing you to rate how you feel physically and mentally at a given intensity level.

10 Maximum exertion
9 Very hard
8 Extremely hard
7 Hard (heavy)
6
5 Somewhat hard
4 Fairly light
3 Light
2 Very light
1 Rest

An RPE between 5 and 7 is recommended for most adults. This means that at the height of your workout, you should feel you are working "somewhat hard" to "hard."

9/16/08 Girlfriend half training

This morning was tough for me. Tuesday is my interval run and I kind of have a love hate for that so if I can I try my hardest to get out of it. I didn't arrive to the gym until about 6 am and guess what? when I got there all the treadmills were full. If this wasn't a great for me just go back home and get in the bed I don't know what was. Eventually, which means about 10 minutes later a treadmill opened up. The guy didn't clean it off or anything but I assumed he was finished.

I started my actually interval run about 6:25, gessh that is really late for me but since I am here now I am going to get it out my to do list. Once I got on the treadmill I warmed up from about 3 minutes at about 4.0 speed, so the warming up was over and I had to take off. My speed ranged from 6.0 just starting off to 7.5 and my fastest speed. This morning I was only able to get in one hill for five minutes. Maybe tomorrow because group power I will do a hill workout who knows I never seem to have the time anymore but if i put this on my calendar maybe it will motivate me to just do it!


I was reading an article in runners world magazine that said we train our legs but we also need to train our brains to go fast. That is what I am trying to do train my brain how to run fast towards the end of the workout because for some reason I slow down drastically towards the end of the race events that I have participate in. I am going to try to get more interval/speed workouts in, to see if that will help me.

9/16/08 Food Log

Breakfast
Instant oatmeal plain
1/2 cup of ff milk
fiber on yogurt
Strawberries & Kiwi
Plum

Lunch
5oz chicken breast
2 cups of romaine lettuce
2 tsp olive oil
1 cup of vinegar
1 tsp of lemon juice
(made a lovely salad)
1oz of cheddar cheese
brocolli
cantelope

Snack
Plum
Carrots

Dinner
Chicken taco stew ( it was even better tonight)
2 tsp of parmeson cheese
carrots

Snack
100 popcorn (bags are noting popping right urrrrrrrrrrrrrrrrrg!)
2 tsp of parmeson cheese

6 Essential Variables in Weight Training

6 Essential Variables in Weight Training
Custom-Build Your Exercise Program
-- By Lonnie Soloff, Cleveland Indians' Head Trainer

Weight training is a critical component to the success of an athlete.

By becoming stronger and increasing muscular endurance, an athlete is able to perform more efficiently and is better able to avoid injury. Furthermore, there are a number of other physiological adaptations to weight training. The strength of tendons and ligaments are increased. Bone density increases, making the bone stronger and more resistant to fractures. And maximal heart rate is improved, thus increasing metabolism.

Designing a weight training program is often an annoying process for the non-professional. Hopefully the following information provides some insight into the process and encourages some of you to implement resistance training in your weekly fitness sessions.

There are 6 essential program variables to consider when designing a weight training program. These include a needs analysis, exercise selection, training frequency, exercise order, training load and repetitions and rest periods.

1. Needs Analysis
Refers to a two-stage process that considers the activity or sport the athlete is training for and the training history of the athlete. The unique characteristics of the sport or goal of training must be considered in planning a training regimen to make the training as specific as possible. Specific muscular movement patterns, cardiovascular endurance needs and flexibility requirements are all important considerations. The current level of fitness, training experience and medical history of the athlete are also integral when planning a regimen. For example, if an athlete has a history of ankle sprains and at present has an unstable ankle joint, balance and intrinsic foot and ankle strength will be included in their program.

2. Exercise Selection
Deals with choosing exercises that reflect the needs of the athlete’s sport with consideration paid to their training history. Baechle and Earle refer to two different types of weight resisted exercises; core exercises and assistance exercises. Core exercises recruit larger muscles that are primary movers at one or more joints. These core exercises stabilize the proximal segments of the body, allowing for fine motor patterns at the extremities. Assistance exercises recruit smaller muscles, such as the biceps or calf, that are considered less important in athletic performance. In addition, exercise selection should be as sport specific as possible. Specificity training provides the best likelihood of transfer to performance. For example, forward and lateral lunges would be a sports specific exercise for a tennis player or a pitcher in baseball.

3. Training Frequency
Refers to the number of training sessions in a given period of time. Again, the goals of training and experience of the athlete must be taken into consideration when planning training frequency. Traditionally, three workouts per week are recommended for many athletes, as the intervening days allow for sufficient muscular recovery between sessions. Athletes with less experience with weight training should begin with fewer sessions per week.

4. Exercise Order
Involves the sequencing of exercises during a training session. Decisions should be based upon how the athlete responds to specific exercises and how the exercises performed first will affect exercises performed later. Typically, exercises that require the most refined technique and recruit the larger prime movers are performed first, followed by assistance exercises. For example, a single-leg balance squat should be performed before a one-leg calf extension. Another method that allows for adequate recovery involves alternating between upper and lower body exercises.

5. Training Load and Repetitions
Refers to the amount lifted and the number of times the weight is lifted. Typically, there is an inverse relationship between load and repetition. This means if the load lifted is high, the number of repetitions is low and vice versa. The load lifted is usually dependent on the goals of the training program. For example, a resistance program geared for gains in muscular strength require lifting heavier loads and fewer repetitions. Conversely, a program geared towards muscular endurance or "toning" requires lower loads and higher repetitions.

6. Rest Intervals
Refers to the amount of time between exercises. Generally, rest intervals are based on exercise experience and goals of training. Typically, an athlete with limited weight training experience will need more time for muscle recovery between sets. The other variable when considering rest interval is goal of training. When training for strength or power gains, the rest interval is between 2-5 minutes. Conversely, if hypertrophy or muscular endurance is the goal, rest intervals should be between 30-90 seconds.

Top 10 Strategies for Success

Top 10 Strategies for Success
Use These Ideas to Meet Your Goals
-- By Mike Kramer, Staff Writer

1. Start Small
Quite possibly the biggest mistake people make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose one. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.

2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.

3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.

4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.

5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.

6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.

7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.

8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.

9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes a healthier lifestyle almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.

10. Have Fun!!!
Who says getting healthy has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

9/15/08 Daily Food Log

Breakfast

instant oatmeal
1/2 cup of skim milk
kiwi & strawberries
fiber one yogurt

Snack
1 cup of carrots



Lunch
3.5 oz of chicken breast
1 cup of brocolli
aspargus
1oz cheddar cheese

Snack
Plum

Dinner
Chicken Stew
cantelope

Snack
1 100 calorie popcorn
1 tsb pasmesan cheese

Total calories logged ins spark people 1374 carbs 203, fat 24 & protein 86.
Well within my range.




Snack



Dinner

9/15/08 Girlfriend Training

This morning on the schedule was a group power class at gold gym. It is something about the Monday instructors that I doesn't sit well with me so I may have to switch up some stuff on my plan which means I will have to move this around.

The class was good but it seems like it could have been better if my Wednesday instructor was teaching. I think next week I will move group power to Wednesday & Saturdays and run on Mondays in place of Saturday. Yes, I think that is what I will do from now on.

Almost four weeks away from the big run. Am I ready TBD?

Mix Low Calorie Drinks

Slimmed Down Strawberry Daiquiri
1 1/2 oz rum
1 packet 2 5 calorie serving sugar free powdered strawberry mix
3 frozen strawberries
1 tbsp lime juice
5 to 8 ice cubes or 1 cup crushed ice dissolve drink mix into 4 oz of water. Stir thoroughly in blender, combine drink mixture with all the other ingredients. Blend to desired consistency. Pour add a straw and slurp it up.
makes 1 servings 2 ww points

Low Calorie Margarita
6oz diet lemon lime soda
1 1/2 oz tequila
1 packet two 5 calorie servings sugar free powdered
2 tsp lime juice
5 to 8 ice cubes
Stir all ingredients together except for ice for a frozen drink place mixture in blender with ice & blend till smooth or simply pour mixture over ice & enjoy
make 1 servings 2 ww points

9/14/08 Food Log

Breakfast
Oatmeal with half cup of ff milk
6 egg whites mushroom and spinach omelet
fiber one yogurt

Lunch
Turkey Stew

Snack
Strawberries & Kiwi

Dinner
Spicy chicken mix
Brocolli

Snack
2 - Plums

2 100 calorie popcorn
with 1 tsp of grated cheese

9/14/08 Girlfiend half training

Today was a crazy day, after eatting so poorly by eatting french fries. I wasn't motivated to run but on the schedule I was suppose to run 10 miles.

I woke up about 7:00am knowing that I have to get this run out of the way especially since I made such poor choices. Check the weather on weather.com and it was about 40degrees which is pretty cool to me. Still a little dark outside I was off for another adventure.

My route involved 2 miles on the side street off to a run/bike route after that, Of course the scenic runs are always much better, It was such a lovely, no I mean beautiful day it warmed up at least 20 degrees so body temptature was way up there.

This run I decided to take some glu to see if that would help me be consisted in the long runs. I pop three of them at five miles slow down or pause the workout to complete them and I really do think that they gave me a little boose. I didn't feel as tired at six miles as a matter of fact I ran 11 miles instead of 10 that was on the schedule. I am so proud of myself because I didn't let my bad choices affect my workout today.

Goal for today is today is stay on plan.

9/13/08 girlfriend training

Today, I actually got up and stuck to my training schedule which was to run five miles. I ran the miles in 40 minutes. I checked my pace through out the run and it was about the same. Goal is to train the speed throughout the race. I was finding that I would start off steady and drop down towards the end of the race, reading in the October runners world you have to train your brain to be consistent and that is what I was trying to do. Tommorrow on the schedule is a 10 miles will try sport beans or glu and even getting up about 2 hours before to eat oatmeal to see if that will help my performance in my run.

9/13/08 daily food log

Breakfast
1 package of instant oatmeal
1/2 cup of skim milk
6 egg whites, mushrooms & spinach
fiber one yogurt

Snack
grapes, strawberries & kiwi

Lunch
turkey stew

Snack
fruit roll up

Dinner
asian chicken salad at at red robbins
1 servings of fries

9/12/08

Food Log

Breakfast
Oatmeal instant package
1/2 cup of skim milk
3 egg white omelet with mushrooms & spinach
fiber one yogurt

Snack
2 chocalate chip cookies. (feeling pretty full & guitly now) was it worth it? not really.

Lunch
Strawberries & kiwi
Chicken 4 oz
Cabbage
2 small plums

Snack
Tomotoes & Cucumbers
plum

Dinner
Taco Stew
Small green salad

9/12/08

As part of my training for the girlfriend half, I try to do about three days of cross traininng. Today cross train was cycle with Lauren at Golds Gym. We had a nice hill workout that alternated into speed workout and great music to go with the workout.

I just didn't feel like I didn't give it my all. On the cool down song I decided to head to the treadmill and do a run, a easy 2mile workout. I didn't have my ipod nike + with me but, I manage to make the run with Steve Harvey show playing on the gym screen. The run was okay just a easy pace finished in about 18.50 minutes.

Check me out now!

I didn't know that I had a bicep until this photo!



Anything is possible just look at the before and after



Yes I did it!

Before & After

Carmen Aug 08 - Anything is possible.



Carmen Dec 01 - Wow what was I thinking?

2004 compared to 2008

Carmen August 2008


Carmen September 2004

9/11/08

Todays food log

Breakfast
instant oatmeal
1 cup of skim milk
1 cup of grapes
3 egg white omelet with mushrooms and spinach

Snack
strawberries & kiwi mix

Lunch
4oz chicken breast
cabbage
brocolli

Snack
popcorn with 1 tablespoon grated cheese


Dinner

4oz chicken breast
cabbage


Snack
100 calorie popcorn 1 table spoon grated cheese
1 fruit roll-up
1 cup frozen grapes

Calories logged 1220 brought calories to 1387 logged in sparkpeople

9/11/08

Today, I woke up about 5am, trying to wait until it was a little more light outside I got up and check a couple of things on the internet. It didn't get to much lighter outside by 5:45 so I proceeded to get dress for schedule my outside run.

The weather was perfect maybe about mid 50's ended up being perfect all I needed to wear was a long sleeve tee and a pair of light weight gloves and I was out.

I ended up running 5.3 miles in about 42 minutes. It really felt great. I did feel myself slowly down at the end but since I am know that I picked up my pace a little more.

This weekend on my long run I will try the glu or sports beans after about five miles to see if that help me to keep my pace. Only about 4 weeks to go until the girl friends half in October.

Just Carmen May 07

It took these pictures for me to see the difference

Carmen July 07

Just noticing a little progress here.

Cynae as the flower girl

My baby as the flower girl in Jen's wedding on 2/9/08

All of us

Scotty & Cierra

Home at midtour

Mom picture

My mommy does not like to take pictures but doesn't she looks so cute??

Scotty & Carmen 07

Mom and her girls in 03

Heres another old family photo of cmx5

I think its time for a new family photo 2003

Scotty & Carmen 03

My girls definately have grown up from this photo

Turkey Chili

Turkey Chili



Ingredients


10 oz. ground turkey, 93% lean
2 cups sliced zucchini
2 cups sliced yellow squash
3-15 oz. cans tomatoes
2 celery stalks
2-8 oz. cans beef broth
1 can black beans
1 onion

Nutritional Info


Fat: 2.7g
Carbohydrates: 21.5g
Calories:147.3
Protein: 11.6g




Chop all ingredients into same size dices.
Saute' onion and turkey.
Add rest of veggies and broth.
Simmer for 30 minutes.
Add black beans and cook for 10 more minutes.


Number of Servings: 10

Chicken Dump Soup

Ingredients

1# chicken, who cares what kind
1 can low fat cream of chicken soup
4 cups low fat chicken broth
1 can pinto beans
1 can corn
1 can salsa (I LOVE Herdez salsa but it's hard to find) Use salsa to taste making it hotter or milder for your choice)



Directions

cook the chicken, dump every thing else in. How easy can you get?

Number of Servings: 8

Slow Cooker Chicken Stew

Ingredients

1 onion, chopped
1 16-oz can black beans
1 16-oz can kidney beans
1 16-oz can corn (drained)
1 8-oz can tomato sauce
2 14.5-oz cans diced tomatoes w/chilies
1 1.25-oz packet taco seasoning
1-2 boneless skinless chicken breasts



Directions

Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.

Number of Servings: 14

Turkey Dump Soup

Ingredients

1 can sweet corn
1 can diced tomatoes
1 can veg-all vegies
1 can black beans
1 can Progresso reduced sodium Minestrone soup
1 pound ground turkey
onion as desired
1 package Old Paso reduced sodium taco seasoning



Directions

brown turkey and onionput in large kettle or crock pot. SImmer one hour or longer for enhanced flavor.
Makes 8 servings-- about 2 cups each.

Number of Servings: 8

Chicken Cabbage Soup

Ingredients

1 MEDIUM HEAD OF CABBAGE, SHREDDED
4 BONELESS, SKINLESS CHICKEN BREASTS CUBED
1 LARGE ONION DICED
1 CUP CELERY SLICED
10 CUPS WATER
10 TEASPOON DRY CHICKEN CONSOMME
2 CUPS HOMEMADE CHICKEN STOCK
2 TBLS BASIL
2 TBLS OREGANO
3 GARLIC CLOVES
4 TSP HOT PEPPER SAUCE (ADJUST TO TASTE)



Directions

SLICE, DICE, CUBE AND COMBINE ALL INGREDIENTS IN CROCKPOT. COOK ON LOW FOR 8-10 HOURS. SERVE WITH FRESH WHOLE GRAIN BREAD.

Taco Soup

Ingredients

Canned Corn (2)
Chili Beans (canned, 1)
Black Beans (canned, 1)
Stewed Tomatoes w/ green chilis (2 cans)
Chicken broth (1 can)
Small can tomato sauce
2 large chicken breast
1 packet of Taco Seasoning



Directions

add all ingredients to crock pot (minus chicken), stir till well mixed. Press chicken breasts in till slightly covered. Cook on your preferred crockpot setting. About an hour or two before finished, remove chicken. Allow to cool, then shred and return to crock pot. Stir and finish cooking. (optional) serve w/ light sour cream, light cheese, and chips

Number of Servings: 8

Spicy Chicken Salad Mix

A great mixture of protein and veggies



Ingredients

5 oz of grilled chicken
.3 cups of bell peppers
.3 cups of red peppers
.3 cups of jalepenos peppers
1 cups of cherry tomatoes
2 cups of fresh spinach
2 teaspoons of chilli powder
2 teaspoons of garlic powder
salt as needed



Directions

Spray a large frying pan with olive oil cooking spray and first start to cook chicken strips in the pan as the strips are almost ready combine all ingredients excluding the jalepenos, spinach and tomotes in the pan. Once after everything is nice and grilled put all frying contents over the fresh spinach and tomotoes then add jalepenos. Very good quick and easy meal. Weight watchers points 5.

Cucumber and Tomato Salad

Cucumber and Tomato Salad


This make-ahead meal is the perfect food for busy women. Prepare the night before and refrigerate until ready to bake.

Serving: 4
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 60 minutes





1. 2.0 finely chopped Kirby cucumber
2. 2.0 finely chopped tomato
3. 1.0 tbsp lemon juice
4. 2.0 crushed clove garlic






1. Combine all ingredients and mix thoroughly.
2. TIP: You may add any other finely chopped fresh vegetables, such as red or green pepper, carrots, or celery).



Based on individual serving.
Calories: 42
Total Fat: 2 g
Carbohydrates: 5 g
Protein: 1 g

14 Super Foods

1.Beans: A great low-fat, low-calorie source of protein and an easy way to help control your weight and your blood sugar.

2.Blueberries: The best food on the planet to preserve a young brain as we mature.

3.Broccoli: The best food on the planet to prevent cancer.

4.Oats: A sure-fire way to lower your cholesterol.

5.Oranges: The most readily available source of vitamin C, which in turn lowers the rate of most causes of death in this country, for example, heart disease and cancer.

6.Pumpkin: Loaded with phytonutrients, which keep our skin young and help prevent damage from sunlight.

7.Wild salmon: A guaranteed way to lower your risk for cardiac-related death.

8.Soy: The only complete vegetarian source of protein.

9.Spinach: The best food on the planet to prevent cataracts and age-related macular degeneration, thus ensuring a lifetime of good vision.

10.Tea -- green or black: The easiest and cheapest no-calorie way to avoid heart disease and cancer.

11.Tomatoes: One of the easiest ways for men to avoid prostate cancer is the consumption of tomatoes and tomato-based products.

12.Skinless turkey breast: The leanest meat source of protein on the planet.

13.Walnuts: Consuming walnuts is an easy, tasty way to lower your risk of cardiovascular disease.

14.Yogurt: A tasty, easy way to boost your immune system