Thursday, January 31, 2008
Vote for ME! (please, please, please)
I've been nominated as Exercise TV's Top Personal Trainer, but I need your help to win. Please vote for me today!
Community WIP*FIT
I had the great pleasure of teaching at the Burlingame Public Library on Monday. The next day, this picture appeared in the San Francisco Examiner! Many thanks to the class participants for allowing this to happen.
Sunday, January 27, 2008
Free Yoga Classes Around the Bay Area
I had the great pleasure of meeting Tony Eason today. He's a San Francisco-based Iyengar teacher who's organizing free, weekly yoga classes at Sports Basement (the really huge, new one on 16th and Bryant in Potrero Hills). Tony also organizes and promotes free classes around the Bay Area on his website. Check it out to experience some fantastic teachers (plus Tony whose teaching my girlfriend raves about).
As for Sports Basement, the free classes are Sundays from 1-2:30 pm in the Grotto (basement floor near the bike shop) and feature various styles and teachers. I also had the great pleasure of teaching today, and will teach again on February 24th.
Ps. Sports Basement offers a 15% discount on merchandise for all attendees. I bought new running shoes!
As for Sports Basement, the free classes are Sundays from 1-2:30 pm in the Grotto (basement floor near the bike shop) and feature various styles and teachers. I also had the great pleasure of teaching today, and will teach again on February 24th.
Ps. Sports Basement offers a 15% discount on merchandise for all attendees. I bought new running shoes!
Friday, January 25, 2008
Cruise Survival Basics
Our dear friends just got married! For the wedding, all of their friends and family took a five day cruise. How fun! (It was a ton of fun. I need a vacation to recover.)
Admittedly, my hubbie and I were a bit nervous. We don't consider ourselves "cruise people" and we were worried about how we'd cope with the copious amounts of food and with being stuck on the boat.
OK, now I get it. There's so much to do! And we created so many little strategies for having fun, but still maintaining our good health.
Here are my tips for healthy cruise survival:
1. The Salad Bar: Cover your plate with 3/4 veggies or 3/4 salad and then use the other 1/4 for little bits of temptation. (Fill with 3/4 fruit at breakfast.) And resist the temptation to pile high.
2. Soup! Soup! And more soup! Soup is a great way to start your meal. It requires you to slow down to eat it and it's very satiating! Remember, it takes about 20 minutes for your brain to recognize that your tummy is full - so slow down!
3. Be a SNOB! If it's not the best thing you've ever eaten, don't finish it. I hate wasting food, so I'll try just a bit to see if I like it and then take my whole portion.
4. Take the stairs 24/7. You can add a ton of activity to your day simply by taking the stairs. You'll build muscle and burn calories - and likely see some cool art in the stairwell.
5. Two appetizers please. Yes, you can order two apps and skip the main course. You get more flavors, to try more new things and you'll feel totally full (instead of bulging).
6. Share, share and share alike! My husband and I share all of the time. We always split dessert (and burritos). That way, we get to try something yummy and sweet and feel human versus bulbous after dinner. (How often does one get to use the word bulbous after all?)
7. Check out the gym. Cruises often have the latest and greatest equipment and great views to boot! My favorite routine was mid-day sun, followed by an afternoon workout and then a quick nap before dinner. That's what I call a vacation!
8. Be creative. Our cruise offer a running track on the top deck, but it was way to winding and kinda like playing human Frogger. Not fun. Sooo, we found a lower deck (you know, the one where they make you go for the "drill" that Leo and Kate didn't have). That deck went the whole way around the ship (twice the distance of the track), was often empty and was more sheltered from the sun and wind.
9. Check out everything on the ship! Seriously, most ships are so big that touring the whole things is really a work out in itself - especially since you're taking the stairs.
10. Try new things. There were lots of events and classes offered that we weren't in the least interested, however, we were pleasantly surprised by a number of activities. No one makes you stay, so go and try something new.
I'm happy to say that I didn't gain a pound - and I ate like a horse! I worked out in the gym 4 of the 5 days, did my very own mini-yoga classes on the upper decks and in the gym, kayaked, snorkeled, toured the ship, walked the decks each day with my hubbie, ran 1 mile, ran all over the ship in a scavenger hunt, walked the beach after the wedding (beautiful), played shuffled board, danced, walked tons and tons of stairs, hugged my friends, sang and laughed my head off, and still managed at least 4 naps and to go to bed one night around 9. Way cool!
Admittedly, my hubbie and I were a bit nervous. We don't consider ourselves "cruise people" and we were worried about how we'd cope with the copious amounts of food and with being stuck on the boat.
OK, now I get it. There's so much to do! And we created so many little strategies for having fun, but still maintaining our good health.
Here are my tips for healthy cruise survival:
1. The Salad Bar: Cover your plate with 3/4 veggies or 3/4 salad and then use the other 1/4 for little bits of temptation. (Fill with 3/4 fruit at breakfast.) And resist the temptation to pile high.
2. Soup! Soup! And more soup! Soup is a great way to start your meal. It requires you to slow down to eat it and it's very satiating! Remember, it takes about 20 minutes for your brain to recognize that your tummy is full - so slow down!
3. Be a SNOB! If it's not the best thing you've ever eaten, don't finish it. I hate wasting food, so I'll try just a bit to see if I like it and then take my whole portion.
4. Take the stairs 24/7. You can add a ton of activity to your day simply by taking the stairs. You'll build muscle and burn calories - and likely see some cool art in the stairwell.
5. Two appetizers please. Yes, you can order two apps and skip the main course. You get more flavors, to try more new things and you'll feel totally full (instead of bulging).
6. Share, share and share alike! My husband and I share all of the time. We always split dessert (and burritos). That way, we get to try something yummy and sweet and feel human versus bulbous after dinner. (How often does one get to use the word bulbous after all?)
7. Check out the gym. Cruises often have the latest and greatest equipment and great views to boot! My favorite routine was mid-day sun, followed by an afternoon workout and then a quick nap before dinner. That's what I call a vacation!
8. Be creative. Our cruise offer a running track on the top deck, but it was way to winding and kinda like playing human Frogger. Not fun. Sooo, we found a lower deck (you know, the one where they make you go for the "drill" that Leo and Kate didn't have). That deck went the whole way around the ship (twice the distance of the track), was often empty and was more sheltered from the sun and wind.
9. Check out everything on the ship! Seriously, most ships are so big that touring the whole things is really a work out in itself - especially since you're taking the stairs.
10. Try new things. There were lots of events and classes offered that we weren't in the least interested, however, we were pleasantly surprised by a number of activities. No one makes you stay, so go and try something new.
I'm happy to say that I didn't gain a pound - and I ate like a horse! I worked out in the gym 4 of the 5 days, did my very own mini-yoga classes on the upper decks and in the gym, kayaked, snorkeled, toured the ship, walked the decks each day with my hubbie, ran 1 mile, ran all over the ship in a scavenger hunt, walked the beach after the wedding (beautiful), played shuffled board, danced, walked tons and tons of stairs, hugged my friends, sang and laughed my head off, and still managed at least 4 naps and to go to bed one night around 9. Way cool!
What Happened January 25, 2008?
Why suddenly so prolific? Well, it's simple. My forum broke! Yep, just broke. So I've decided to make it a blog. I love the options presented by technology. (It's just so cool.)
New Year's Resolutions - December 17, 2007
Perhaps this year, we simply resolve to change whenever the thought comes to us? Like right now. There's really no reason to wait! Do it. Do it now!
I love this! - December 3, 2007
"Destiny is not a matter of chance, it's is a matter of choice. It is not a thing to be waited for. It is a thing to be achieved."
- W.J. Bryant (whomever that might be)
- W.J. Bryant (whomever that might be)
Removing the Mystery: It's a balancing act! - November 30, 2007
I just found a great resource from Active.com - a simple little calculator for determining your daily caloric needs. It's not perfect, but it's a good quick way to understand your needs and limitations.
Here's an example:
I'm 5'5" tall and weight 126. So, I can consume 2158 calories a day and continue to be 126. However, when I input 130, the upper limit was 2195.
I tell you this to illustrate how amazing close those numbers are and the difference between gaining or losing 4 pounds.
Use The Calculator to Your Advantage http://www.active.com/fitness/calculators/calories/
1. Input and find the upper caloric limit for your current weight.
2. Input and find the upper caloric limit for your desired weight.
This helps you know the difference between where you are and where you want to go. Now, it takes 3500 calories to lose or gain a pound. We can use activity to help you accelerate or slow your loss based on the calories expended during your workouts.
I know that it sounds complicated. If it's overwhelming, just send me a note and we'll figure it out together.
Here's an example:
I'm 5'5" tall and weight 126. So, I can consume 2158 calories a day and continue to be 126. However, when I input 130, the upper limit was 2195.
I tell you this to illustrate how amazing close those numbers are and the difference between gaining or losing 4 pounds.
Use The Calculator to Your Advantage http://www.active.com/fitness/calculators/calories/
1. Input and find the upper caloric limit for your current weight.
2. Input and find the upper caloric limit for your desired weight.
This helps you know the difference between where you are and where you want to go. Now, it takes 3500 calories to lose or gain a pound. We can use activity to help you accelerate or slow your loss based on the calories expended during your workouts.
I know that it sounds complicated. If it's overwhelming, just send me a note and we'll figure it out together.
Thanks, Stranger - November 26, 2007
A wonderful thing happened to me last week. First, our dog got sick, which wasn't wonderful, but since she's fine it's just a circumstance for this story. When I found out that the Angel (aka the dog) had a large tumor in her stomach, I fell apart. I left the doctor's office crying and tried to squeeze some words through the tears and into the cell phone where my husband, who was at work, was waiting for the report. I was a wreck. Then, from seemingly out of nowhere, a woman wrapped her arms around me and hugged me. She patted me on the back and didn't say anything right away. I soon came up for some air, we shared our dog tales, she hugged me again and then she turned to leave.
I can't explain how much she helped me in that moment. I only hope that in times of need that I can be that kind and compassionate.
Perhaps someday I'll have the ability to thank her. For now, I commend her spirit and pass on her good will.
FYI - Hush is doing faaaabbbbuulously!
I can't explain how much she helped me in that moment. I only hope that in times of need that I can be that kind and compassionate.
Perhaps someday I'll have the ability to thank her. For now, I commend her spirit and pass on her good will.
FYI - Hush is doing faaaabbbbuulously!
A Walk A Day - November 9, 2007
The American Council on Exercise recently published this great article espousing all of the wonderful benefits of a walking program, including:
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
For the full article and beginner's walking plan, visit this link:
A Walk A Day
* Reduce blood cholesterol
* Lower blood pressure
* Increase cardiovascular endurance
* Boost bone strength
* Burn calories and keep weight down
For the full article and beginner's walking plan, visit this link:
A Walk A Day
Join the Lance Army - November 2, 2007
Lance is at it again. Actually he probably never stops. He's running the New York City Marathon once again, this time with an army of yellow behind him compliments of his buddies at Nike. But you don't have to run NYC or be a marathoner to share a little slice of his inspiration and contribute to the Lance Armstrong Foundation, which supports cancer research. Visit:
http://insidenikerunning.nike.com/2007/10/26/join-lance-and-the-livestrong-army/
You can pick up a Dri-Fit LIVESTRONG Yellow Race-Day top for $40 and 100% of Nike profits goes to the foundation. Super cool efforts must be supported!
http://insidenikerunning.nike.com/2007/10/26/join-lance-and-the-livestrong-army/
You can pick up a Dri-Fit LIVESTRONG Yellow Race-Day top for $40 and 100% of Nike profits goes to the foundation. Super cool efforts must be supported!
The Un-Fit Kids Problem - November 1, 2007
Why get in shape and, therefore, healthy? A great reason is to set a good example for your kids. Today's children, for the first time in recorded history, have a lower life expectancy than their parents. Sure, I can worry about global warming and pollution and a bunch of other things that I have no direct control over. But, what's my excuse for a full third of high school students being completely sedentary and California spending $28 billion annually due to obesity related illnesses? I can't sit here any more. I'm going for a walk!
We're Not Just Killing Ourselves Anymore - October 16, 2007
Our nations lack of physical fitness and portion control awareness has attacked another cherished loved one - our pets!
According to Purina.com, obesity is the number one nutritional disorder among dogs and cats in the U.S. Here's the article, but the bottom line is that regular exercise will benefit both of you. So grab the leash and get moving!
And now the article...
The fact is, obesity can shorten your pet's life span, impair heart and breathing functions, cause digestive distress, and lead to other chronic conditions like arthritis in dogs and diabetes in cats. There are many things you can do to help avoid weight issues in your pet. Here are just a few to get you started:
1. Avoid feeding table scraps and excessive treats.
2. Instead of filling the bowl, measure your pet's food based on the feeding amount recommended on the back of the package.
3. Observe your pet over time to see if you need to adjust the amount of food given in order to maintain ideal body condition.
4. Consider switching to a lower-calorie Purina® food if your pet's activity slows down.
In order to help your pet keep off extra pounds, he or she must burn the calories consumed. The best way to do this is through regular exercise or play, which should go hand-in-hand with a proper diet. In addition to being healthy for you and your pet, exercise is also a great way to bond. The key is to make sure that the two of you are engaging in exercise or active play every day and that each “session” is at least 10 to 15 minutes long. Remember, always consult your veterinarian before beginning your program.
According to Purina.com, obesity is the number one nutritional disorder among dogs and cats in the U.S. Here's the article, but the bottom line is that regular exercise will benefit both of you. So grab the leash and get moving!
And now the article...
The fact is, obesity can shorten your pet's life span, impair heart and breathing functions, cause digestive distress, and lead to other chronic conditions like arthritis in dogs and diabetes in cats. There are many things you can do to help avoid weight issues in your pet. Here are just a few to get you started:
1. Avoid feeding table scraps and excessive treats.
2. Instead of filling the bowl, measure your pet's food based on the feeding amount recommended on the back of the package.
3. Observe your pet over time to see if you need to adjust the amount of food given in order to maintain ideal body condition.
4. Consider switching to a lower-calorie Purina® food if your pet's activity slows down.
In order to help your pet keep off extra pounds, he or she must burn the calories consumed. The best way to do this is through regular exercise or play, which should go hand-in-hand with a proper diet. In addition to being healthy for you and your pet, exercise is also a great way to bond. The key is to make sure that the two of you are engaging in exercise or active play every day and that each “session” is at least 10 to 15 minutes long. Remember, always consult your veterinarian before beginning your program.
New York Times Enhances Fitness Coverage - October 7, 2007
Check out the NYT's expanded health coverage and post your thoughts.
Posted on the Navigator:
New York Times launches new online health section
Posted on: 10/3/2007
The New York Times has launched a new health and wellness section on its Web site focused on helping readers make appropriate health and lifestyle choices. The section features scientific research reports, health issues, reference articles, columns and interactive tools. Topics covered include anything from food and nutrition to chronicle illnesses to government policy and health care.
Posted on the Navigator:
New York Times launches new online health section
Posted on: 10/3/2007
The New York Times has launched a new health and wellness section on its Web site focused on helping readers make appropriate health and lifestyle choices. The section features scientific research reports, health issues, reference articles, columns and interactive tools. Topics covered include anything from food and nutrition to chronicle illnesses to government policy and health care.
About.com Enhances Health Resources - October 7, 2007
This sounds cool. What do you think?
Excerpt from MediaWeek:
About.com Unveils Calorie Count Plus
by Mike Shields
OCTOBER 02, 2007 -
About.com has continued the expansion of its health content with the launch of Calorie Count Plus, a new diet-focused channel that incorporates content and tools from Calorie-Count.com, a site it acquired last year.
Calorie Count Plus allows weight-loss-inclined users to establish a free profile via which they will receive customized dieting recommendations, including specific foods. The channel - caloriecount.about.com - also features a variety of community elements where other calorie counters can offer support to each other while sharing experiences. “Calorie Count Plus arms dieters with a foundation to help them succeed at weight loss,” said Marjorie Martin, general manager, About.com Health.
Earlier this year, About.com made significant enhancements to its health section, including the addition of original health-related video. In addition, back in March the site purchased UCompareHealthCare.com, a Consumer Reports-like site focused on the medical care industry.
Excerpt from MediaWeek:
About.com Unveils Calorie Count Plus
by Mike Shields
OCTOBER 02, 2007 -
About.com has continued the expansion of its health content with the launch of Calorie Count Plus, a new diet-focused channel that incorporates content and tools from Calorie-Count.com, a site it acquired last year.
Calorie Count Plus allows weight-loss-inclined users to establish a free profile via which they will receive customized dieting recommendations, including specific foods. The channel - caloriecount.about.com - also features a variety of community elements where other calorie counters can offer support to each other while sharing experiences. “Calorie Count Plus arms dieters with a foundation to help them succeed at weight loss,” said Marjorie Martin, general manager, About.com Health.
Earlier this year, About.com made significant enhancements to its health section, including the addition of original health-related video. In addition, back in March the site purchased UCompareHealthCare.com, a Consumer Reports-like site focused on the medical care industry.
Our Biggest Challenge - October 7, 2007
In my mind, and in my anecdotal research, I've found motivation to be the biggest challenge for all, especially us girls. We can blame it on time (a.k.a. work, family, etc), but it comes down to lack of motivation or even desire. So, let's talk about this...
This will sound like I'm generalizing, but I think we should keep it simple. Are you just passing time on this planet and waiting to die, for it all to be over? Very, very few people will answer that question "yes." (If you did, proceed to your nearest emergency room for a psych eval.) If you answered "no," then don't you want to get the most out of life and your time here?
Your health (body and mind) is the foundation of your being. If you're not healthy, how can you really prosper, set a good example, and "suck the marrow out of life"?
Picture this: have you ever noticed how difficult it is for a heavy person to walk? Maybe your even thinking of yourself? It doesn't have to be that way. 10 minute bursts of activity three times a day is all it takes to not puff and wheeze. Park the car further from the office or the grocery store, take the stairs, walk to lunch or the coffee shop, walk the kids to the park...little tweaks.
What does this have to do with motivation? What's more motivating than every little thing that you do - every little move that you make - becoming easier and not such a struggle, your medical costs decreasing, your outlook increasing, your energy increasing.
Few things in life can provide such immediate, positive and all-encompassing benefits. Now move it!
This will sound like I'm generalizing, but I think we should keep it simple. Are you just passing time on this planet and waiting to die, for it all to be over? Very, very few people will answer that question "yes." (If you did, proceed to your nearest emergency room for a psych eval.) If you answered "no," then don't you want to get the most out of life and your time here?
Your health (body and mind) is the foundation of your being. If you're not healthy, how can you really prosper, set a good example, and "suck the marrow out of life"?
Picture this: have you ever noticed how difficult it is for a heavy person to walk? Maybe your even thinking of yourself? It doesn't have to be that way. 10 minute bursts of activity three times a day is all it takes to not puff and wheeze. Park the car further from the office or the grocery store, take the stairs, walk to lunch or the coffee shop, walk the kids to the park...little tweaks.
What does this have to do with motivation? What's more motivating than every little thing that you do - every little move that you make - becoming easier and not such a struggle, your medical costs decreasing, your outlook increasing, your energy increasing.
Few things in life can provide such immediate, positive and all-encompassing benefits. Now move it!
Nike Marathon - October 2,2007
Sadly, I won't be running the Nike Marathon this year. Like a dummy, I forgot to update my email address (race alumna get an early entry invitation) and it was sold out before I discovered my brain fart. In honor of this upcoming event, I'd like to share a few considerations:
- WHAT KIND OF RUNNER ARE YOU? I discovered last year that I run for the camaraderie. I've done 2 Nike marathons. The first one, I did with Mom. (It was Mom's first. She rocked it!) We ran with the slow folks and had a blast cheering each other on, chatting and - at times - even dancing. Then, I ran my pace the next year. Bad idea. Those girls don't talk, they suffer. That's not my style. It's not why I run. Next time: I'll happily run around the slow folks and offer a "you look great" as I pass each and every one!
- PURPLE PEOPLE ROCK! If you haven't heard of Team In Training, you should look them up. The cause is fantastic (raising money to fund cancer research) and they inspire people to do things they never thought possible - all shapes and sizes, all ages and races. I love them!
- GREAT WAY FOR MEN TO MEET WOMEN! In 2005, my husband cheered Mom and I on with signs that read "Happy Birthday," "Happy First Anniversary," and "Mom Rocks." He was a very popular guy. (And, yes, we celebrated all 3 occasions that day. He's a very special man.)
I could say so much more about this wonderful event. I'll miss it this year. But, then again, I have something wonderful to look forward to in 2008 - Nike #3!
- WHAT KIND OF RUNNER ARE YOU? I discovered last year that I run for the camaraderie. I've done 2 Nike marathons. The first one, I did with Mom. (It was Mom's first. She rocked it!) We ran with the slow folks and had a blast cheering each other on, chatting and - at times - even dancing. Then, I ran my pace the next year. Bad idea. Those girls don't talk, they suffer. That's not my style. It's not why I run. Next time: I'll happily run around the slow folks and offer a "you look great" as I pass each and every one!
- PURPLE PEOPLE ROCK! If you haven't heard of Team In Training, you should look them up. The cause is fantastic (raising money to fund cancer research) and they inspire people to do things they never thought possible - all shapes and sizes, all ages and races. I love them!
- GREAT WAY FOR MEN TO MEET WOMEN! In 2005, my husband cheered Mom and I on with signs that read "Happy Birthday," "Happy First Anniversary," and "Mom Rocks." He was a very popular guy. (And, yes, we celebrated all 3 occasions that day. He's a very special man.)
I could say so much more about this wonderful event. I'll miss it this year. But, then again, I have something wonderful to look forward to in 2008 - Nike #3!
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