Borrowing from David Letterman's TOP 10" Concept
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I'm sure if he worked out a public gym during peak times, his list would look something like this:
Although everyone is entitled to their good days and bad days, there is no excuse for flat out bad behavior. Here is a top ten list of those that are most inexcusable:
10. This isn't American Idol: Keep the singing, grunting and hyperventilating for the shower!
9. Not Putting Equipment Back where it Belongs: No, the 50 lb dumbbell does NOT go back in the 5 lb weight spot. There is a ZERO after the 5.
8. Chatting-Cathy and then Some: Chatty Cathy loudly regails her friend about her shopping spree at Target, her date with her dreamboat, her mani and pedi, her boss who she has a crush on, yada, yada, yada...
7. Exercising while on your Cellphone: Unless a person is expecting some majorly important news, there is no need to hold their cellphone hostage on the treadmill. Further, the last thing anyone needs to hear is the new 'Baby Got Back' ringtone.
6. Hijacking Equipment: Oblivious people who somehow don't see that you are waiting for a machine or in between sets.
5. Stalking other People: 'Heavy Breather' is standing right on top of you waiting for you to finish your set and/or 'Meathead' comes over to talk to you while you are obviously hard at work. No space...bad breath...hovering. Back-off buddy! This isn't a meat market!
4. Hogging Equipment: 'Camping-out' on equipment or running on the treadmill for 3 hours when there is a sign clearly stating that there is a 30 minute time limit on equipment. Let's learn to share...
3. Romper Room Fitness: It is so much fun when there are children running throughout the gym, hopping on and off equipment, screaming and yelling during your yoga class. Ohmmm!!!
2. Sliming up the equipment: Leaving behind sweat, dead skin cells and/or dandruff all over the equipment. This is not a forensics... read entire entry
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on 8/14/2008
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24.3
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Cholesterol Drugs for 8-Year-Olds - A Sad State of Affairs!
children, high cholesterol, cholesterol drugs, physical activity
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Are you as appalled as I am to hear that the American Academy of Pediatrics has recommended that some children as young as 8 be given drugs to reduce their cholesterol levels — and that they could end up taking these drugs for the rest of their lives?! After reading the academy’s report, I am even more dismayed about what this recommendation says about children’s health.
The academy recommended that children as young as 2 who have risk factors for heart disease or whose family medical history is not known should be screened for high cholesterol. And it proposed that children 8 or older with very high concentrations of LDL, or “bad,” cholesterol — 190 milligrams per deciliter or above — be considered for drug treatment to drive levels below 160 or even much lower.
The new recommendations are based on evidence that the damage leading to heart disease begins early in life. While cholesterol levels among adolescents have remained stable, the new stance reflects concerns that childhood obesity is increasing and that the prevalence of high blood pressure may be increasing.
The recommendation has provoked furious debate among pediatricians. Critics complain that there is no evidence that giving statins to children will prevent heart attacks later in life and that there is no data on the potential side effects of taking the drugs for decades.
Still, it can’t be good for children to have very high cholesterol levels. The new recommendations apply to these high-risk youngsters, not to all children. Short-term studies indicate that the statins are safe and effective in children and adolescents, and one statin has been approved by the Food and Drug Administration for use in children as young as 8.
The academy did urge that good diets and physical exercise be tried first, but the drug recommendation has attracted the most attention. I can't help but wonder if it will open the way for drug ... read entire entry
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on 8/13/2008
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5.8
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Rigid Diet Help
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A friend of mine has a daughter who gained a significant amount of weight once she hit puberty and those stressful middle-school years. Out of desperation they consulted a personal trainer, who designed an exercise program for her; he also put her on a strict diet of chicken, broccoli and brown rice. She's already lost 17 pounds, but the rest of the family is mutinous after eating brown rice for 26 days straight. Any suggestions for acceptable alternatives or ways to make this diet more palatable?
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on 7/31/2008
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10.4
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Childhood Obesity Prevention Should Begin At Home!
childhood obesity, parenting by example, nutrition, healthy habits
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A few of you know that I've started training to become a children's fitness specialist and nutritionist. There's definitely a need for it - just look around. As a teacher I see an appalling number of kids whose weight issues begin at a very early age. I also see what they're putting into their bodies, how weight impacts their performance in school (and I'm not just talking about sports and physical education classes), and sad as this sounds, it also effects interaction with their peers. To their credit, some parents are aware of these issues and are trying their best to address the problems - some, but not ALL. If more parents stepped up, took a look at their own eating and health habits, their kids would be better off. Here's my advice to them, to all of us really.
As parents, we spend a lot of time talking to our kids about the dangers of drugs, alcohol, cigarettes, and Internet safety, but obesity rarely comes up. Yet it's clearly one of the biggest concerns in the United States today and poses dangerous consequences to our children's physical and emotional health. Let's reverse this epidemic by creating a healthy home environment and regularly talking with our kids -- starting as young as two years of age -- about the importance of eating right and engaging in regular physical activity.
Health Strategies for Parents:
Set a shining example. Kids, especially the youngest ones, mimic their parents. Be a healthy role model at home and on the road.
Put the entire house on a "health program." Never single out one child struggling with a weight issue. Even super thin siblings benefit from healthy eating and regular exercise.
Make healthy eating fun. Involve your kids in meal planning, shopping, and cooking. When kids help pick out and prepare veggies for the stir-fry, or season turkey meat for tacos, they'll be more likely to branch out from mainstays like chicken nu... read entire entry
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on 7/17/2008
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14.2
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A life lesson learned from a friend
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This morning at the pool I heard some devastating news. One of the ladies I swim with lost EVERYTHING she owns in a devastating wildfire this past Thursday. My friend and her family, along with the rest of the neighborhood in which she lived, received orders to evacuate at 5 pm. They had to flee quickly; she only had time to grab her wallet with her ID and a couple of keepsake ceramic angels. Within the hour the fire moved in and consumed EVERYTHING, the house and all its contents, 3 outbuildings, and all their vehicles except the one they drove to evacuate. The only thing that remains of the life she once knew is a chicken coop with 4 hens and a few rows of corn. YET she was at the pool this morning, and after a group hug and numerous expressions of sympathy for her loss, Peggy was the one who declared we were there to workout, so we needed to break it up and get to work! She could have wallowed; and if is such thing as a good excuse for not working out I'd certainly say this qualifies. She had to buy a new swimming suit and gym bag; hers was lost in the fire. She didn't even recognize the new suit as hers and almost left it in the locker room when she went to leave. Yet she intuitively knew that despite the physical and emotional upheaval she's experiencing at the moment, working out is a positive, a way of working through some of the stress and one of the few familiar parts of her life that remains. Rebuilding her life isn't going to be easy. But when she walked into the gym this morning, just a few days after this horrible tragedy, it's clear that she's already started down that path. The fire may have claimed her possessions, but it didn't break her. Her strength and determination remain unscathed.
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on 7/14/2008
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14.2
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Back from vacation
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Hey, I've missed everyone, but I feel well rested after a much-needed vacation. SO much so, in fact, that despite rolling into town at 1 am this morning, I still got up at 5 and did my lap swim. That's probably one thing I've really missed while I was away.
The beach was clear and sunny, though much too windy and cool to lay out in the sun. On the other hand, it's been scorching hot at home, so the cooler temperatures were a great relief - certainly nothing to complain about! I LOVED running on the beach; it was least windy in the early morning, the time when I'm used to working out anyway, so I was able to get in a workout early and still have the rest of the day to play with my kids. I even ate pretty healthy overall. I LOVE fresh seafood, so I sampled some fresh new dishes without totally sabotaging my waistline. My favorite was probably pasta with a garlic, basil, olive oil base, with chunks of fresh crab, snow peas and feta. YUM! I also had a wonderful grilled halibut with fresh pineapple salsa.
I think the highlight of the trip was a surprise encounter with a seal pup while walking on the beach. The tide was going out, the sun was setting, and this darling little seal was just lying on the shore. I'll post a pic! Anyway, I'm back and anxious to read everyone's blogs and tips and catch up on all I've missed. Hope you've all had a wonderful week. It was great to get away, but it's always nice to come home!
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on 7/11/2008
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17.5
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Eating Out - BEWARE OF BREAKFAST!
restaurants, breakfast, calories, fat
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I'm getting ready to take a much-needed and very rare vacation, so of course because we're likely to eat a lot of our meals on the road I wanted to do my homework in advance. Here is the shocking news I uncovered about some popular breakfast fare. Hope it helps you be a bit more savvy about ordering. I was STUNNED by the veggie omelette!
Attack of the 1,210-Calorie Veggie Omelette!
At IHOP, you might think ordering the spinach and mushroom omelette is a good idea -- but this egg disaster has a shocking 1,210 calories (eeeks!).
79-Grams-of-Fat French Toast!
Even if you're DYING for French toast, avoid Denny's Fabulous French Toast Platter at all costs. This freaky breakfast plate will cost you 1,261 calories and 79g fat! If you crave the sausage links and bacon slices this platter comes with, go for Morningstar Farms' Sausage Links (2 links = 80 calories and 3g fat) and Jennie-O's Extra Lean Turkey Bacon (2 slices = 40 calories and 1g fat). Then finish it off with sugar-free pancake syrup!
Morning Muffin Mayhem!
McDonald's regular Egg McMuffin has 300 calories and 12g fat. For a tiny little muffin? And if you slip up and order the one with sausage, you'll be gobbling up 450 calories and 27g fat. YIKES!
600-Calorie B-Fast Sandwich Alert! This one really shocked me.
Subway may be known for its low-fat sub menu, but think twice before grabbing the sandwich chain's 6-inch Chipotle Steak and Cheese Breakfast Omelet Sandwich. That meaty monstrosity has 600 calories and 32 grams of fat!
Slam Don't! (Denny's 1,040-Calorie Dud!)
So you're starving ... and you order up Denny's Lumberjack Slam with hash browns. (The thing already includes pancakes, ham, bacon, sausage, AND eggs!) How can I say this politely -- BAD IDEA!!! This massive morning mistake is loaded with 1,040 calories and 53g fat!
... read entire entry
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on 7/3/2008
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15
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I really need to listen to myself once in a while
dehydration, heat exhaustion, humidity
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I'm so good at reminding everyone else to pay attention to the cues their body is sending out, but I was guilty of ignoring mine last night. Temperatures have been in the 90s where I live, though humidity isn't much of a factor, so I've been waiting to run until later in the evening. Last night it was still in the 80s and clouding up, so the humidity was rising rapidly. Guess who went running without carrying a water bottle?! Stupid me! I got about 3 miles out and I was feeling so sluggish and my mouth was beyond parched, and I stopped dead in my tracks, feeling like I couldn't push on. Lucky for me it's a route I run regularly. A woman who lives across the street from where I was standing came out and brought me a water bottle. She told me she sees me breeze past on my runs all the time and could tell I was "in trouble." She' d never seen me just stop like that. Before I'd reached the point of heat exhaustion I was rescued by a good samaritan - this time. But what if I'd been on the trail or running a different route or.....too many possible scenarios, none of them good. Next time I'm taking my own water, staying hydrated. I hope you're all doing everything YOU can to workout SAFELY in the heat!
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on 7/1/2008
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13.2
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Blind Triathlete Conquors Ironman - INSPIRING STORY!!
inspiration, (dis)ability, will
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This goes to show that there are no obstacles that cannot be overcome if the will is strong enough!
Story by:
Sally Showman / KXLY4 Reporter
COEUR D'ALENE -- A blind man who bounced back from near death is giving new meaning to an old cliché ‘Where there's a will there's a way" after he finished the Ironman early Monday morning.
To full understand his accomplishment you have to go back 12 years to where Dave Bigoney's Ironman success story began on the fateful evening he lost his sight.
"Unfortunately in the morning hours of December 27th, my step mother who still lived in the house came into my bedroom and shot me in the head with a .38 caliber revolver then proceeded to shoot and kill my father when he was also in bed," he said.
Doctors didn't think Dave would survive the shooting but he did, though he lost his sight. Fast forward now to Monday morning when he crossed the Ironman finish line at 12:58.
And this was his second Ironman he has finished.
"I've always been one to challenge myself, sighted or not sighted," Dave said.
Instead of dwelling on what he's lost, Bigoney focuses on what he can still do.
"You have to change your game plan to suit whatever situation comes up," he said.
With slight modifications to the Ironman race, Dave found a way to travel the distance. From the first stroke of the swim to the last stride of the marathon, Chris Laskey was beside Dave as his sight guide, there to direct Dave around every curve along the 140.6 mile journey.
"I have to stay behind my guide with my tether which acts as a straight line from me to him," Dave said.
In the water a bungee cord connected the two while for the bike they rode on a tandem bike. The bungee cord came back out again for the marathon.
"Most people that come out have to come out and do an Ironman on ... read entire entry
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on 6/24/2008
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12.1
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Summer Brings Increased Risk Of Orthopaedic Injury
summer, beach, running, injury prevention
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As the beach season gets underway, many people will bring their workout regiment with them to the shore. And that means running along the beach, in the sand. It is commonly thought that the soft sand better cushions the lower extremity joints, making running on the beach even more beneficial. However, this may actually put more strain on your muscles and joints.
Though running is an extremely common activity, it is not one performed perfectly at all times. As the summer months begin, running outside, particularly while on vacation at the shore or on the beach, remains one of the most popular activities. But running on the beach comes with risks.
Rarely consistently smooth and flat, the beach surface changes drastically from extremely soft to hard. In addition, the beach often slopes dramatically as it approaches the water. “Running on this sloped surface can especially predispose an individual to injury.
“As you run on an irregular, inconsistent surface like sand, the forces that go through the feet, ankles, knees and hips vary dramatically and can predispose an athlete to injury in any one of these body parts. The ideal surface to run on is a relatively flat, smooth, resilient and reasonably soft surface such as a track or jogging trail.”
The most common injuries from running in sand include:
Tendonitis of the knee (an inflammation of the tendon either directly above or directly below the knee cap); sprains of any one of the four ligaments in the knee which stabilize the knee joint; or injury to either one of the C-shaped meniscal cushion pads in the knee joint. Irritation of the fibrous connective tissue at the sole of the foot in the region of the arch; plantar fasciitis (heel spur); sprains of the ankle ligaments on either side of the ankle; or stress fractures of the foot or ankle. Additionally, incomplete hairline breaks in the lower leg bones, foot bones or thigh bone may o... read entire entry
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on 6/12/2008
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5.1
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Superfoods!!
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Well, the most important thing for everyone to know is that superfoods are easy to find in every local supermarket. They’re worth looking for!
These nutritional powerhouse foods are loaded with nutrients crucial to a healthy, long life.
If you can include a variety of them in your diet, everyday, we promise they will change your life!
These foods were chosen because they contain high concentrations of crucial nutrients, as well as the fact that many of them are low in calories. Foods containing these nutrients have been proven to help prevent and, in some cases, reverse the well-known effects of aging, including cardiovascular disease, Type II Diabetes, hypertension and certain cancers.
Apples,Avocado,Beans, Blueberries, Broccoli, Cinnamon, Dark Chocolate, Dried SuperFruits,
Extra Virgin Olive Oil, Garlic, Honey, Kiwi ,Low Fat Yogurt ,Oats, Onions, Oranges, Pomegranates ,
Pumpkin, Soy, Spinach, Tea,Tomatoes, Turkey, Walnuts ,Wild Salmon .
Superfood Principles
Principle 1: SuperFoodsRx is the best diet in the world.
Sophisticated computer analysis has enabled researchers to determine which populations are the healthiest and live the longest. Highly respected database studies and sets of recommendations including those of the American Heart Association, the American Cancer Society, and the National Cancer Institute have looked at the same information. The data shows the particular foods eaten by these healthiest populations. Superfoods show up over and over again when you look at these diets.
Principle 2: SuperFoods are whole foods.
There will always be some disagreement regarding the term wholefood. But in general, whole foods are those that are unprocessed or are minimally processed in such a way that none of their nutritional characteristics have been intentionally modified.
Whole foods are complex. They contain hundreds of unide... read entire entry
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on 6/7/2008
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7.5
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Adult Physical Fitness Testing!
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Remember the Presidential Physical Fitness test you took when you were in school?! Wonder how you measure up now? You may soon be able to find out.
If you didn't get a Presidential Physical Fitness Award in school, the government is giving you another chance to prove you're in shape.
An adult fitness test is being introduced Wednesday by the President's Council on Physical Fitness and Sports. It will incorporate several of the exercises that millions of students undertake each year as they aim for a certificate signed by the president.
The test involves three basic components: aerobic fitness, muscular strength and flexibility. The test is for people 18 and older who are in good health. It was inspired by scores of baby boomers who kept asking council members whether there was a fitness test available today that was similar to the ones they took as students, Johnson said.
The aerobic component of the tests consists of a one-mile walk or 1.5-mile run. The run is not recommended for those who don't run for at least 20 minutes, three times a week.
Push-ups and half sit-ups make up the strength test. The push-ups are done until failure. The sit-ups are done for one minute.
A stretching exercise called the "sit-and-reach" is used to measure flexibility.
The scores from all four of the fitness tests can be entered online. Other information, such as age, gender, height and weight are also part of the equation.
You won't get a presidential certificate, but the results will then show where you rank among people of the same age. For example, if someone scores in the 75th percentile for push-ups, that means 75 percent of the scores fall below your score.
The fitness test incorporates height and weight to give participants their body mass index. Generally, a BMI score above 25 equates to being overweight. However, for people who do exercise a lo... read entire entry
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on 6/5/2008
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16.5
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Food Fixes
food fixes, mood, metabolism boost, energy, brain food
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Cravings can be more than just an overwhelming desire to eat; they may, in fact, be your body's way of letting you know it's lacking something specific. Food may not be the answer to dealing with all of life's problems, but face it, it is, in fact, the coping drug of choice for many people. That's not necessarily a bad thing - if you make wise choices. Here are some common ailments, and foods that may act as remedies.
Feeling Stress? Eat This
1 Cup of Low-fat Yogurt or 2 Tbsp of Mixed Nuts
Scientists in Slovakia gave people 3 grams each of two amino acids—lysine and arginine—or a placebo and asked them to deliver a speech. Blood measurements of stress hormones revealed that the amino acid–fortified guys were half as anxious during and after the speech as those who took the placebo. Yogurt is one of the best food sources of lysine; nuts pack tons of arginine.
Feelling Sad? Don't reach for an antidepressant or an alcholic beverage...try eating this
Arugula or Spinach Salad
Leafy greens—arugula, chard, spinach—are rich sources of B vitamins, which are part of the assembly line that manufactures feel-good hormones such as serotonin, dopamine, and norepinephrine. In fact, according to a study published in the Journal of Neuroscience Nursing, a lack of B6 can cause nervousness, irritability, and even depression.
Feeling Fat? Eat This (yep, eating may help - starving yourself is likely to lead to binging, making the problem worse)
Grilled Chicken Breast
The protein in lean meat and poultry fills you up and speeds metabolism, which cuts your cravings while easing off the pounds. High-protein diets also help to build muscle and attack extra belly fat.
Feeling Low on Energy? Try this
Eat ThisA Handful of Trail Mix
Raisins provide potassium, which your body uses to convert sugar into energy. Nuts stock your body with magnesium, w... read entire entry
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on 5/30/2008
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13
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Have a happy and HEALTHY Memorial Day Weekend!!
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This coming MONDAY is Memorial Day, when we commemorate the men and women who have died in military service to our country. The holiday also marks the unofficial start of summer - old-fashioned fun and family picnics.
For most American families, it's a laid-back day eating barbecued meats, your mom's famous deviled eggs and your aunt's favorite apple pie. Some of you are probably wondering how you will survive the day without falling prey to these food land mines and their attendant unwanted pounds.
Well, I'm here to tell you that you can enjoy the holiday without gaining an ounce or feeling deprived or guilty. Follow these 10 recommendations, and you'll not only enjoy the day but be ready for that bathing suit in the weeks to come.
1. Create a plan.
Don't let every family or friendly get-together undo all your hard work. Go in with a plan. For example, get up early and do your workout before the festivities begin.
Don't skip breakfast and lunch, or you'll be ravenous when you get there and eat everything in sight. Throughout the day, snack on plenty of high-fiber fruits and veggies so you won't be as tempted by those deviled eggs and hot dogs.
2. Exercise portion control.
Fear not, you can have your cake and eat it, too, if you budget your calories. Just eat half or even a quarter of what you would normally eat. Eat your meal on a smaller plate - the larger the plate, the more we tend to pack on. Plus, a small plate filled with food gives the illusion of more food. Your plate will fool your eyes but leave your stomach satisfied.
3. Stay hydrated.
During the summer season, it's important to stay properly hydrated. Many people eat when they're actually thirsty. Keep plenty of cold water on board and sip throughout the day. Also, drinking plenty of water will make you feel full, so you'll eat less, too.
4. Beware of beverages.
read entire entry
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on 5/22/2008
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1 |
9.4
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Sweet Disturbing Facts
refined sugar, insulin, obesity, mood swings, aging
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When it comes to nutrition value refined sugar is close to zero.
Because of the industrial processes involved in manufacturing, sugar has very, very little nutrition value: The vitamins and enzymes have become denatured (loose their molecular shape) and thus fail to contribute to the body's metabolic requirements. Refined sugar is also devoid of mineral content.
-It is pure energy
For those who frequently eat significant amounts of refined sugar products, this can lead to many problems.
Because a large intake of sugar causes a sharp rise in blood glucose, the pancreas jets out high levels of insulin as a sudden response. The insulin converts glucose into glycogen as storage in the liver.
However, the overreaction of high insulin more than converts the excess glucose. This results in the blood having lower than normal glucose levels. Consequently, hunger is felt. Remember that, an individual in this circumstance has more than enough glucose, but it has been converted as storage in the liver.
So the need to munch away again is carried out (more sugar perhaps?). The even more excess glucose from this next eating binge causes the glucose storage to get converted into fat...Frequent recurrences of this situation can lead to obesity and type '2 diabetes.
-It can cause Type-2 Diabetes
Diabetes is the body's inability to control the blood glucose levels. Diabetes type-1 is where there is insufficient insulin; a lack of insulin produced from the pancreas needed to regulate sugar levels. In the case of diabetes type-2 the insulin levels needed are sufficient. However, the insulin produced is ineffective: What this means is the insulin is not in any way defective but is ineffective in that the body's cells do not respond to it. With reference to the earlier point regarding the constantly high sugar intake and high insulin levels as a response: After a wh... read entire entry
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on 5/22/2008
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22.2
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Today is my birthday.....
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No biggie, I suppose. Last night I had dinner with a dear friend, and this morning coffee after my swim. I look at the number and think I should panic, but then I realize I workout, eat healthy, take care of myself and my family, and I absolutely do NOT feel my age (ok, except maybe when I look closely in the mirror; sigh...)
The friends I hang with are considerably younger than I am, yet they don't seem to mind so why should I, right? I'm attending a bachelorette party for a dear friend this coming Friday, and when I told my spouse of our (rather tame) plans I was told I shouldn't be hanging out with such a "young, immature crowd." Yeah, they might be 10 years or more younger than I am, but....screw that. I'm SO not going to apologize for thinking, acting, feeling young. Here's to being fit and healthy!!
BTW, anyone who DOESN'T already know my age care to guess? I promise I won't be offended if you actually hit it. I'll even be straight up and tell you all - eventually ; )
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on 5/14/2008
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1 |
30.5
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Wellness is just a ((HUG)) away!
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Hugology
Hugging is healthy. It helps the body’s immune system, it keeps you healthier, it cures depression, it induces sleep, it’s invigorating, it’s rejuvenating, it has no unpleasant side effects, and hugging is nothing less than a miracle drug.
Hugging is all natural. It is organic, naturally sweet, no pesticides, no artificial ingredients and 100 percent wholesome.
Hugging is practically perfect. There are no moveable parts, no batteries to wear out, no periodic check-ups, low energy consumption, high energy yield, inflation proof, non fattening, no monthly payments, no insurance payments requirements, theft proof, non- taxable, non polluting, and, of course, fully returnable
Every Human being needs:
4 hugs a day just to survive
8 hugs per day to maintain oneself at a particular emotional level
12 hugs a day to grow
A hug can be in any form:
Body contact
A kind word
A touch
A smile
A small gift
Here's a list of everyday ((HUGS)) you receive...and ones you can give yourself at little to no cost:
1. Falling in love.
2. Laughing so hard your face hurts.
3. A hot shower.
4. No lines at the supermarket
5. A special glance.
6. Getting mail
7. Taking a drive on a pretty road.
8. Hearing your favorite song on the radio.
9. Lying in bed listening to the rainoutside.
10. Hot towels fresh out of the dryer.
11. Chocolate milkshake (or vanilla or strawberry!)
12. A bubble bath.
13. Giggling.
14. A good conversation.
15. The beach
16. Finding a 20 dollar bill in your coat from last winter.
17. Laughing at yourself.
18. Holding a newborn baby.
19. Midnight phone calls that last for hours.
20. Running through sprinklers.
21. Laughing for absolutely no reas... read entire entry
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on 5/11/2008
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7.8
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