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lakotega — Tue, 24 Nov 2009 21:16:05 GMT

Thanksgiving: Food for thought for dieters

Nancy Clark RD CSSD — Tue, 24 Nov 2009 18:46:31 GMT

“I hate holidays like Thanksgiving … there’s so much food and all I do is eat too much,” complained one of my clients. Clearly, she was missing the point of the holiday! I encouraged her to put more focus on the PEOPLE and not the food. Yes, she would have the opportunity to enjoy a nice meal, but she could also enjoy the companionship of family and friends. By putting food on the bottom of the priority list, she might find that she could better enjoy the holiday.

If you are fretting about calories, remember that overeating on Thanksgiving is normal; it is not bad or wrong. Even “normal eaters” overeat, as do dieters and binge eaters. One extra-large meal will not ruin your life forever! And, if you pay attention to your hunger signals, you’ll discover the day after Thanksgiving you will not be very hungry; you will naturally choose to eat less (without enforcing a starvation diet).

I hope you have a nice holiday, find a few minutes to count your blessings (rather than count calories), and are able to be thankful for having a healthy body that allows you to enjoy an active lifestyle.

Nancy

Ironman Arizona & More

IMVoice — Tue, 24 Nov 2009 16:10:41 GMT

REBECCA DIVITA & NOLAN HANSEN from the San Diego office accomplished the ultimate endurance test this weekend at Ironman Arizona. They both had tremendous races. Nolan blazed thru the finish line in a very fast 9 hours and 41 minutes looking like the 2.4 mile swim 112 mile bike and 26.2 mile swim was a walk in the park for him. Rebecca had the time of her life evident from the smile on her face which was painted on the entire day. She came thru the finish in 12 hours and 52 minutes. I was very proud to call 2 Active team members an Ironman, it made the day!

MIKE REILLY showed his true colors at IM Arizona. Showing off his Movember MOstash raising awareness to help fight Men’s cancers such as Prostate and Testicular cancers. You can still donate to his cause at http://us.movember.com/mospace/your-donation-page

PLUS showing off his San Diego Charger jersey from the announcing tower after we beat up on Denver.

MEAGAN JOHNSON (Senior Recruiter) & ERIN LANG (HR Representative)participate in the San Diego Mud Run on Sunday finishing the 5k obstacle course in less then 40 minutes! We play dirty!! Check out their before and after pictures.

Bret Harris (account manager), Toby Guillette (community specialist), & Fran Benedict (account coordinator) all embarked on a weekend warrior expedition to the infamous Joshua Tree National Park. Toby and Fran kicked the weekend off with a brisk 16 mile “warm-up” run on Saturday morning…and in typical Toby fashion, rather than simply running on paved roads or through well-defined trails, they opted to run the entire course through sand pits and boulder fields! Meanwhile, Bret was getting his first taste of outdoor climbing while top roping with a few friends. It was an incredible weekend with good friends and great adventures…Joshua Tree definitely lived up to all the hype!

HAPPY THANKSGIVING EVERYONE!

Only 4 types of persons should take drug to lose weight

peterjiang — Tue, 24 Nov 2009 13:00:33 GMT

weight loss,weight loss…..fast weight loss pills, this is the most frequet words the overweight person speak,especially in summer,which is regarded as a big event,and all are fond of any kind of weight loss ways,eventually try to use different weight loss pills.actually,many “fat”persons’ weight is in normal,only because they are not satisfied with the body weight.

we have to know that,inappropriate weight loss way,especially taking the diet pills,whichare always with the health sacrifice.
many obesity patients should control their appetite in doctor’s instruction,reducing thefat taking,and take more movement,which will always be effective for the overweight.in theprocess,only with this below situation,you can consider use the diet drugs.

1.enormous appetite,very hungry before dinner;
2.hypertension, high blood glucose, blood and fatty liver
3.knee pain
4.breath difficulty caused by obesity.

Some Slimming durgs do harm for the human

There are two kinds of weight loss pills in clinical,the first one is for the central nervous system,mainly with affecting the appetite to reach the purpose of reducing weight.while it’s always
with obvious side effect,so it’s seldom used for the obesity patients.the other one is for the gastrointestinal tract to prevent the food absorbing to reduce the weight.with the side effect too.

Strength the movement
Creat the chance to do sports as much as possible,such as walking instead of driving car,biking when have a trip etc.Often do aerobic and low intensity of physical activity, such as walking, jogging, playing badminton,for the fat decomposition in body.
To avoid being hungry,try to have food with Fewer calories, big volume,like vegetables and fruit,do not take snacks,sweet and high calories food.

article source:

http://ertweryt.journalspace.com/2009/11/15/only-4-types-of-persons-should-take-drug-to-lose-weight/http://proactolreviewsuk.com/only-4-types-of-persons-should-take-drug-to-lose-weight

fast weight loss pills [http://ertweryt.journalspace.com]

Week one all over again

TCameli — Tue, 24 Nov 2009 04:18:50 GMT

So I decided to repeat week one. I did D1W1 of the C25K program. I feel real good. So far this is this best i have felt since starting the program. I would like to be in shape enough to do the Anthem Sprint Triathalon on Sept 4th of next year. The race consists off a 5K run a 22K bike and 400m swim. I hope to be in good enough shap but all I can do is keep running and hope to be injury free. I think if I can get to a 24 minute 5K by the last race I do before the Tri I may feel comfortable enought to do the race. I was also thinking of incorporating a little biking into my C25K program in a few weeks. I run Sunday Tues and Thursday so I was thinking of throwing in two bikes one on Saturday and one on Monday. I think it would be no more than 5 miles to start. I'm not going to try incorporating that until at least week 4 though. I want to make sure i am good and comfortable in my run.

6mph to 10mph in 18min flat

Jessi Stensland — Tue, 24 Nov 2009 01:58:57 GMT

The other day I twittered this...

"Had client on treadmill @7mph for 1min. Said it felt like 9 out of 10 difficulty. End of 18min workout he's @10mph :15sec on :15sec off! Possible!"

I thought it was worth a bit more explanation, especially after Jeff White inquired about the following on Facebook, "What adjustments do you attribute that kind of improvement?"

Here's the scoop.

Earlier today I had a one-on-one session with one of the participants from last weekend's MovementU here in Arizona. I like to call these sessions performance consulting. I enjoy them. A lot. They are tailored to the needs/wants of that individual person, and depending on the open-mindedness/curiosity/knowledge of the individual will also include some degree of learning "what you don't know you don't know." Today's was a two-hour interactive learn-by-doing kind of session in the gym. It started off with someMovement Prep, then a rundown of key functional strength exercises includingdouble-leg front squats and single-leg balance squats, RDLs, rotational rowand anti-rotational chops and lifts along with some key TRX Suspension Training movements like the low back row and the single-leg chest press.

Then we headed for some Energy System Development (cardio) on the treadmill...and that's where it got really good.

The client: 40-year old male, tall, lean, athlete-back-in-the-day, new to running.

My plan for him was based on where I've started my own pre-season training in the past:

3 sets of 3 x [1min hard + 1min off] with an extra minute between sets.
Total of 9min of effort within a 20min period. No sweat, right?

First I took him through a 7-8 min warm-up at about 5.5-6mph where I threw out one cue at a time to focus on and interspersed those with over-exaggeration drills (focus on one leg, then the other for example.) I also had him switch back and forth between his 'old' form and a stronger/taller 'new' form for about 15 seconds at a time. He was more than warmed up by the end.

Then after a brief rest period we started the main set. He did not know what speed he should start at so I took a stab at 7mph to start. Here's how it went.

7mph for 1 min. 1 min off.

[Perceived exertion on a scale of 1-10 was a 7-8 (somewhat hard to hard.)]

7mph for 1 min. 1 min off.

[Perceived exertion on a scale of 1-10 was a very out of breath, doubled over 9.]

Not a good sign for him making it thru another minute at that speed so I modified it...by INCREASING the speed. Yes, you read it right, BUT...I decreased the length of the interval and increased the recovery period.

7.5mph for 30sec. 1 min off.

End of first set. 1 min break.

Second set...

7mph for 1min + 1min off.

Watching him it hit me. It was so apparent...and I told him so: "7.0mph. That is LAME." He looked at me funny through the sweat that was dripping off his forehead into his eyes. I continued "and you'll realize it. Soon." Little did I know I was going to make him realize it in the next 10 min. But I had an inkling, and it went like this:

I got on the treadmill next to him. Him: a fit-looking, tall, healthy dude, only running at 9min mile pace or so and for only 1 minute feeling like it was a 9 on a scale of 10 of difficulty. No doubt it was, but I wanted more work done, for that same effort.

I put my treadmill at 10mph (6min/mi.) We started the next interval together. Him at 7mph, me at 10mph. Without trying (at least I wasn't trying) our cadence was exactly the same stride for stride. I would've loved to see this on video from the side. All I could do is look down at his treadmill and see the logo on his tread coming around a lot slower than mine, but still our strides were in sync. The minute finished no problem. I hadn't even broken a sweat (which I was kinda stoked about not knowing where my fitness is at the moment, but that's not important here...) He did the interval fine.

He had one more minute of work left in that set. I asked him if he wanted to do another minute at the same speed or go higher speed for the :30 intervals again. He gave a thumbs up. Speed.

The 3rd minute of the 2nd set went like this:

8.0mph for :30 + ONLY 30sec OFF.

[Getting back to a 1:1 ratio of work to rest. Good.]

8.0mph for :30 + 30sec off.

1 min break.

The third set is where it got fun. At this point, he was working his butt off, and I loved it. For him it was that beautiful love/hate relationship (more or less is what I think I got from him.)

He admitted during this little break two things:

1. He wouldn't have put the treadmill over 6mph.

2. He rarely broke a sweat when he was running.

At the moment he was sweating, red in the face, breathing harder after that one minute of rest than he would've been during his entire run the way he was used to doing it. His heart was working like crazy. Awesome!

Then came the 3rd set.

He himself adjusted the speed for the first 2 intervals.

It looked like this:

1min @ 8.5mph + 1min off

1min @ 9.0mph + 1min off

He was WORKED. For all intents and purposes DONE. He had one more minute of work left to do. So what did I do?

Jacked the treadmill up to 10mph and decreased the interval time. Kept the work to rest ratio the same though. I wanted any little leg speed he had in him even if only for 15 sec.

He finished his last minute of work this way:

4 x [15sec @ 10mph + 15sec off]

!!!!!!!!!!!!! Then I was satisfied. He was REALLY done. : )

Only 9 minutes of effort. So much benefit. Pushing the cardio system to work over and above the anaerobic threshold causes an improvement, an increase in that anaerobic threshold. The result? He'll be able to do more work at the same effort next time OR do the same work (speed) will feel easier than it did the week before. Leg speed got worked. The core HAD to activate. He HAD to take control over it to keep his legs under him. The harder I asked him to go, the harder he had to activate his core just to keep his legs under him. Tightening things up. Getting more out of his same effort. Awesome.

So to answer Jeff's original question:

Was it mental? Was it physical? I'd say it was a little bit of both. The mind is capable when given a purpose. 15 seconds is much easier to focus on and push through the effort than 1 minute. If I ever think my mind or my body can't handle the interval, i'll shorten it and eek out my last bit of energy that way rather than slowing down to accommodate my mind/body. I only gave subtle running form cues to the athlete during the workout. Just by him having to try to keep his legs under him to achieve that speed, was causing him to run more biomechanically correct and efficient. He wouldn't have been able to go that fast if he hadn't. So there's something to be said about working on mechanics, thinking through the process, but combining that with simply challenging the body to move the way it was born to move...is just as important in the performance process.

Redefine your 100%. You can change it. Daily. You've just gotta push your limits. Be curious. Go where you haven't gone before!

More to come.

Move well!

Slowly But Surely

Fitness Nichole — Mon, 23 Nov 2009 22:54:25 GMT

To 'celebrate' my three week anniversary of being injured I went for a run. I had too. For the sake of my mentality I had too. I crave the "runner's high" and I had gone long enough without it. After three weeks of elliptical, spin and swim exercise I hadn't felt any tightness or pain in the IT band, so I decided to try it out.

The run was great. I didn't push it. . .went out for thirty minutes and kept it at a nice easy pace. I avoided any large hills because I think that is what got me into this mess in the first place. I didn't feel any pain during or after. The relief that came to me after the run was just what I needed. I was nervous during, assuming that any minute a sharp shooting pain would once again tear through my knee, but there was nothing like that.

I feel lucky because this injury could have lasted over two months, but it has only been three weeks. I am taking it slow, because I realize it is probably not fully healed and I don't want to start all over again. My first run was on Thursday and I ran again on Sunday. Sunday was forty-five minutes and I felt a slight, very slight, bit of tightness after, so I am going to continue breaking up my running days with cross-training until I feel that I am 100 percent again.

This injury really has helped me learn the importance of cross-training and how much fun it can be. I NEVER cared to swim, even thought I didn't like it but, left with fewer options of exercise and a best friend's encouragement, I decided to give it a try and now I definitely want to implement it into my training at least once, hopefully twice a week. Just like running, I experience a whole different feeling of 'tired' after a good swim. It works muscles I never thought about, but, notice as soon as I get out of the water.

I can't describe the joy it brings me to slowly start pounding the pavement again, but, I am also very excited at becoming a better overall athlete. Being strong in all areas will help me reach my goal of being an ultra-runner.

The joy of running is cross-training.

Happy Running!

Athletes should shop for airlines that want business

Gale Bernhardt — Mon, 23 Nov 2009 20:49:21 GMT

Recently my friend Ed looked at flying to Texas. He looked at flying United and Southwest Airlines. When he looked at flying the friendly(?) skies of United, he found they wanted to charge him $175, each way, to take his bicycle with him. Yes, that’s a $350 total trip cost for his bicycle.

He wrote a note to United and told them he thought it was ridiculous that it cost more to fly his bicycle than it cost to fly himself to Texas. They wrote back and told him that bicycles are difficult to handle and it takes extra people to put that bike into and out of the cargo space. (I guess each time a bicycle comes to the ramp, an extra person is called in.)

When he checked with Southwest Airlines, he found the airfare to get himself to Texas was slightly better than United’s rates. When he asked about flying his bicycle, Southwest told him it would be $50 per leg of the trip or $100 total trip cost for his bicycle.

Ed flew to Texas with his bicycle on Southwest Airlines and had a great trip. No flight or luggage issues whatsoever.

Athletes should shop around for airlines that want their business. Each airline has slightly different baggage policies and you might find that there are some airlines that want your business at a fair rate, while others that want a rate that is worth another passenger seat on the flight.

Female trouble

lconnelly — Mon, 23 Nov 2009 20:08:37 GMT

As if women do not have enough to worry about (and by women I mean me because all of you seem fine). Lately I have been ruminating over whether running is actually a good idea for women my age and my weight. To be quite frank: I worry things may "fall out". I do not really know if I personally need to worry about the repetitive impact of the routine causing my insides to fall out, but really who wants to take that kind of chance? After birthing three sons, all scratching and dragging the goods out with them, I already having trouble when I sneeze or laugh too suddenly! Runners often have bladder control issues right? Is that fact or fiction, truth or rumor, you got me? I guess I will google it. What if my va jj falls out? Or my bladder? A nurse aquaintance once said, "by the time these running women are 60 they will need a shopping cart to tote their 'baggage' around with them. Now come on. This is scaring me. One of my good friends and mentor who has passed once told me she went to the GYN and he showed her with a mirror that her bladder was indeed falling out: all she could say was: "Well, that's no Monet is it?" Yikes.

Do men have to worry about their private parts falling off...Not that I ever heard, and you know we would have, because if a man has a problem "down there", they are the first to fix it. Like Wanda Sykes says: men don't have to march, or run any 5k's for their sh**, like women do. It's just not fair.

Vegas Marathon and Half - Nothing New on Raceday!

RehabUnited — Mon, 23 Nov 2009 19:15:37 GMT

This week’s training tip is inspired by those running the Las Vegas Marathon or Half Marathon on December 6^th – Never try anything new on race day!

Most of you already know the importance of practicing things like nutrition before a big race (your meal the night before, breakfast that morning, and during race hydration/carbohydrate/electrolyte replacement). But athletes often overlook the importance of practicing all their raceday techniques – warm-up, socks, shoes, shorts, and shirts, among others.

Blisters and chafing are no fun, so it might be a good idea to wear your brand new puffy-painted jersey with “my first marathon” on it during one of your training runs (different materials can affect how you sweat) and it gives you an idea if you need body glide in certain areas.

As far as shoes – if you have not used a pair in at least two of your long training runs, then wear your old ones. Shoes do break in relatively quickly, but over the course of 26.2 miles (or even 13.1 miles) slight alterations in how your foot hits the ground can become significant (affecting foot, knee, and back pain).

A heads up on nutrition – the Rock ‘N Roll Last Vegas this year will use Cytomax (roughly the same carbohydrate content as Gatorade, but half the sodium) as the sports drink and GU as the energy gel. So unless you plan to carry your own nutrition, you might want to pick some of those up to see how your stomach responds – the only thing worse than blisters and chafing is an upset stomach.

Good luck with the last two weeks of preparation and get ready for a good time in Vegas!