FUN, FUN....FUN!!!

Ok, who said working out was fun?? Ummm, I don't know exactly, but the adventure, the chase and certainly the end results are enticing...for me.  Let's do this together; let's find some common ground here.  

 

I remember in the heat of Summer I would get on my bike and ride from Brooklyn to New Jersey to eat at a restaurant.  It was adventurous, but I wondered what made me lose my mind to ride more than two hours to eat (and be hungry when I got back home).  Well...here's what made me love cycling...the fun....sorry that was a typo, I meant the "fun rides".  Although, riding to New Jersey was not a fun ride, the concept of getting on a bike alone was due to my initial interest in "fun rides".  Here's how it works.  A company called 5BBC (Five Borough Bicycle Club, www.5bbc.org) had "friends" who had restaurants, shops, stores etc and we would gather and cycle to where they were located. It was free and so was the food and items in the store etc.  It was awesome!!  My buddies and I would pick out the ones we liked the best and just go without a thought, typically with just a bottle of water and sunglasses (of course with other protective gear and bike supplies).  The best was when we went to "Little Italy". We ate and sampled wine and laid out under a tree somewhere and everyone was happy.  We pretty much got a tour of the city in the process, and our guide was knowledgeable about cycling form etc.  Another fun thing about it, most bike shop owners knew members of this club and others like it and would tune up our bikes for free and getting things fixed wasn't a hastle at all. 

 

In this very nice community of people, the younger folks would race each other up front with the more athletic guide and the older or less experienced folks were happily entertained and motivated at the back of the pack.  Many times we got to our destination far in advance of this group and would go back and leisurely accompany them back to where we would dine.  Eating without them just wasn't fun, they were usually the "riots" of the group.

Fast forward to 2011. Here's my "bright" idea.  I am going to do it again, but this time...I am going to do it as a "runner".  Yikes!!!  I found a company doing "fun runs" (those two words don't really go together well do they??).  My hope is to eventually fall in love with running, make a few new friends and have "fun" in the process.  Here's the best part of this deal... to run we need sneakers (although, after taking a running seminar...I won't be wearing my usual choice of sneakers), a pair of pants, a top and an ipod (optional).  All of those things most people already have.  I have found that this is a very inexpensive means of "fun" and that can only be a good thing.  Each of these "fun runs" are free, the 5k and 10k races have small fees attached to them.  There are even listings of qualifier races for national races for the more ambitious of the group.

Here's the plunge though... after a few weeks I am hoping that the friends that I have made (on the fun runs and 5k races), along with the ones that have already agreed to come along with me on this expedition would do a indoor tri with me (accommodated by JackRabbit). 

And finally, you all are aware that my spinning studio is "FLYWHEEL SPORTS", www.flywheelsports.com) and they started a program called: FlyBarre.  The concept as told Kate Bohner, works the smaller muscles of the body.  Well if I never knew they existed they certainly showed up on the day I took that class (after taking a 45min spin class, with a 272 total output).  The movements were tiny and simple and made little sense to my wobbling body...therefore I must conquer this beast.  I am going back for round number two.  Speaking to Kate after class was a sheer delight, even during the class she was motivating and ensured that we would live through the discomfort we were currently experiencing.  She explained the essence of the "FlyBarre" experience and also indicated that there would be a six week challenge coming up.  Even if I don't get into the challenge, I plan on doing it for six weeks allocating the same number of days as required in the challenge to see desired results.  Yes I will post the results and my progress.  For those of you who don't know what Flywheel is about, take a look and below would have the concept for the FlyBarre Challenge. 

Let's get healthy and have fun in the process...below are the links for the Running in the USA info, you can input any state or type of race or activity you would like to do and register.  Have fun guys and if you see me, say hi!!!!!  We can take pics and post to the blog displaying our "sweaty fun".

RUNNING IN THE USA info:

 http://www.runningintheusa.com/Race/List.aspx?Rank=Upcoming&State=NY&Page=1

FLYWHEEL SPORTS info:

FLYBARRE info:

https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=12d713cc6b3cac81&mt=application/vnd.openxmlformats-officedocument.wordprocessingml.document&url=https://mail.google.com/mail/?ui%3D2%26ik%3D7a368d96d8%26view%3Datt%26th%3D12d713cc6b3cac81%26attid%3D0.1%26disp%3Dattd%26zw&sig=AHIEtbRvSFYwPfBdNQR1KTVyMj3OnnnD9w

Message from Kate - FlyBarre @ FlyWheel Sports:

“Transform your body and balance your life!”

The FlyBarre Challenge :: How It Works

Ten women participate in a Fitness Event at Flywheel Sports! You all challenge yourselves to slim down, get toned and enjoy the health and emotional benefits of a more sculpted, muscular body. And while you get stronger, you will surely find more balance and clarity in the your lives.

Participants promise to take three to four FlyBarre classes a week – with a mandatory -- for FlyBarre-Challenge participants only – one-hour class/workshop every Saturday morning at 9:30 a.m.   (By ensuring that they all work out together at this time, at least once a week, they’ll be encouraged to work within a support-group setting.)

Program Launch:
All women are photographed, measured and weighed.  That’s the scary part. The amazing part is that Lululemon has agreed to – at the same time – come in and organize and sponsor a “Goal Setting Workshop.”

NOTE:  I was incredibly impressed with how Amanda Casgar, the Regional Community Guru for Lululemon, explained how this works.  It begins with the participants — you all — setting realistic goals for the six-week period.  You set one-year, five-year, and even 10-year goals.  You then share these goals with the other members of the group to form a support group – where the entire team helps each other reach their goals.  (This is also a way to involve The Universe! :-)  It’s important to note here that these are “smart measurable goals.”  I decided to NOT make this a competition, a la “The Biggest Loser” – nothing against the television show, I think it’s very inspiring – just that I want to create the “team approach” ethos – one where you all feel camaraderie and are pulling for each other.  So, this is not a competition, but a collaboration! …  You are women coming together in a community to achieve your goals! Participants will lose inches but also discover the importance of routine, balance and commitment!

Each of you will be weighed and measured once per week. (You’ll be photographed only at the beginning and the end.  P.S. I’ve done the measuring before – and it really works as a motivating tool!)

At the end of the event … we will have a party in the studio where we’ll announce results, tell stories, Lululemon will present little gifties, and we can all shmooze, drink wine (the real stuff and sparking cider) and nibble on low fat cheese and wafer-thin crackers!

Thank you all for participating.  We’re looking right now at a start date of Monday, January 17th.  There will be a Orientation Meeting at 7:45 p.m. at the studio.

Looking forward to toning, building confidence, slimming down and finding balance with you all in 2011!

Kate

Surrender yourself!!!

Okay so we are now part of a new decade, a new beginning, a fresh start so to speak. What are we going to do with it?? Well here's a suggestion: SURRENDER YOURSELF TO YOUR DREAM.


Don't think about it, don't worry about how you are going to accomplish your list of "resolutions", just surrender. Become unstoppable!! Become a force you have never seen before. Consider this: someone who has a disability or any kind (physical or otherwise) accomplishing what most people and professionals say they can't...and here are you, able bodied and you are falling short??? My point is, there are no excuses.

Here are a few options if pushing yourself is "just not what you do". Find a purpose to keep you going:

- become part of an organization close to your heart (cancer research, aids foundations etc).

- Sign up for an event: a 5k, 10k, 1/2 marathon and do it in the name of your new found association (it's sort of hard to punk out when you represent someone, something or hope for someone else.)

- Align yourself with someone who is part of a support group (of athletes) and just observe. (it's tough being the only unfit person in the mix, but you get to observe their training, their diet, their lifestyle and it would be much easier for you to get on board)

- Try/sign up for different things. For example, buy a 10 pack of spinning classes, sign up for yoga, sign up for swimming ALL AT THE SAME TIME (yes, that's what I said) and go one day to spin, one day to yoga, one day for swimming. Guess what... you're working out 3 days a week AND in the process you figure out what you like and don't like without a long term commitment like a 2 year gym membership.



Here's another concept:

Fight the feeling of wanting to be "a man apart" or "an island". We are really nothing without the support or assistance of others, so why do we feel like we can do everything ourselves?? The expertise of others, their knowledge, is to be cherished/treasured and subsequently shared to help others. Every person in our life has a purpose; allow that purpose to push you closer to your dream. Embrace the knowledge they offer and see how it applies to your overall vision. Understand that we have to be open to others. No matter how much money we have or how prestigious we may be, we still have to rely on the services or others. What makes someone a great leader is their vision and not their undying need for power.



One more thing:

Hope is a choice. We make the choice to maintain or to give in to the situation, to the pain or discomfort. Although some situations may seem/be debilitating (losing a loved one, financial issues, illness etc), we can either fight to survive, knowing that there is strength to be gained at the end of it all or give up. Hopefully, the latter is not even a consideration. Overcoming anything, even the smallest of hurdles is truly inspiring and character building. I once had the pleasure of working out with someone who was once in a wheel chair and recently celebrated her 6th anniversary of walking...WOW!. She is now called "She HULK". Unknown to her, knowing that as tough as the workouts were, she never gave up, pushed me to finish as well. She has become a living testament of hope and so can you.



So if you are interested, send me your location and I will find a 5k or 10k in your area as well as reduced packaged deals for spinning, swimming, running etc. They are out there (some are even free) and finding them isn't so hard to do, but I am here to help so let me be your first leg of support for 2011. Ready to SURRENDER to your dreams and innate ability to succeed? I am.

KNOWLEDGE = POWER

I hope you all had a responsible, enjoyable and safe holiday... (now down to business...)

Is it safe to say that as adults we should learn from "the error or our ways"? To not relive mistakes over and over again? Let us therefore attempt to adjust our thinking, then our lifestyle and thereby our lives.

After a bit of digging and statistical analysis, I noticed a trend. One that's not necessarily startling, but rather disappointing. Very simply put, the leading cause of death throughout the world is preventable. I did not say the United States alone, I said THE WORLD. We are all in the same boat, from India, to Africa, to Europe, to the Caribbean, men, women, and even children. Thanks to data for public viewing from the (CDC) - The Centers of Disease Control and Prevention, The Healthy Caribbean Coalition and (WHO) The World Health Organization we have the knowledge to make a difference.

In the United States, heart disease is the number one leading cause of death, closely followed by stroke and cancer. Separated into sexes: in females the leading cause of death is heard disease, then cancer followed by stroke. In men, the leading cause of death is heart disease and then cancer. In children, the leading causes of death are accidents, followed by developmental and genetic conditions (present at birth) and then cancer.

IN THE WORLD:
The leading causes of death are firstly, heart disease, followed by infectious deceases, cancers and stroke.

What was really surprising to me is the low percentages in the incidence  of road/traffic accidents (2.09%), violence (0.98%) and drug usage (0.15%). There is a vast difference between 0.15% and almost 30.0% as is seen by the first cause of leading deaths in the world.

Based on the data from WHO: heart disease was still number one, strokes made the number two spot, HIV which has said to be the "biggest, most deadliest killer" of our time is number four on this list and cancers of various types hold the number nine, fifteen, eighteen and nineteen spot on this top twenty list.

IN THE CARIBBEAN AND LATIN AMERICA
The number one leading cause of death was of course....(drum roll please) heart disease, then stroke, then cancer and diabetes. Interestingly enough, this site www.healthycaribbean.org, indicated that the above ailments accounted for 60% of overall deaths. It seems like in the most untouched places in the world, people rarely die of "natural causes" any longer.

SOLUTIONS:
- Eliminate processed and fried foods. (If you must have something processed, go through the process of making it yourself). This includes any "white" flour products and even wheat products are bleached and then colored to accommodate the appearance of being a "whole grain".

- Opt for vegetables and a bit of fruit, lots of water instead of food that have and eternity in shelf life.

- Become more active

Although these, things may at first seem dauntingly impossible to accomplish, consider doing one at a time and reflect on the statistics every now and then. Especially look at the rising statistics of childhood obesity and then the ages of the children having heart failure. It is astounding at what we have become or are becoming. You can make a change in yourself and your family and your friends. 2011 is a great place to start, change can begin with YOU!!!

Treat Yourself Kindly!!!

2011 is fast approaching and the hope is to improve on errors we have made in the past right?  Next year, let us treat ourselves better than we did this year.  Better diets, more water consumption and rejuvenation methods that can make all the difference.  Our lives are so busy, we often forget to take care of the person who's taking care of everyone else.  (Sounds complicated?  Well it isn't, here's why...)

Every single day we go through life, facing the elements whether it's the blinding sun, cold winds or both, we walk in shoes (sometimes) that aren't comfortable, we strap things to our shoulders (eg purses, backpacks, kids) and this list could be a mile long. We do it, daily and our bodies stand up to our requirements and sometimes well it just doesn't. Let us get into the habit of thanking our bodies by treating it well...previously I discussed foods that help us through our daily lives that prevent illnesses or help us better cope with such ailments. So we know, feeding it well is important. I've also discussed training techniques, that can improve our overall wellness (weights and cardio etc). Now let's view some necessary things that can help prevent pain, stress in general and from specific body parts (due to overuse from daily living).

These ideas are great for men and women, it is in no way specific to one sex only or a specific type of person.

Body Massage:
- relieves pain and eases tension
- relaxes inflamed muscles
- improves circulation
- reduces stress
- enhances your mood
- can be rejuvenating
- a great way to deal with small issues before they become larger ones (eg. getting rid of the tightness in your shoulders, before it becomes a debilitating pain)
- a great/welcomed way to treat yourself (so instead of buying that shoe, that you know would hurt your feet...get a massage)
- it's detoxifying for our bodies as well
- some say it can promote weight loss as well, but I suppose that's a specific type of massage

Facial:
- improves circulation
- It's a great protective mechanism to help beat wrinkles before they occur
- helps to unclog pores
- a great way to relieve stress and help you relax.
- improves confidence and may even enable a natural glow from within.


Manicure/Pedicure:
We all know why these are great to do. No one wants to be touched by hands that feel like sand paper. But more than that, we use both our hands and feet ALL the time. A foot massage is also excellent in preventing pains in your ankles or soles of your feel. Here's a good tip: before going to bed, rub coco butter or vitamin e oil on your feet and place them in a cozy sock. Your feel would be so soft within a week you would be amazed. And it also prevents your heel from cracking (also not a pleasant sight to an innocent bystander by the way). Again guys, this applies to you as well (*wink, hint hint)

Getting your hair done:
Having someone massage your scalp is so relaxing. It personally puts me into a very "zen-like" state. It promotes healthy hair growth, releases the necessary oils in your scalp and can also release tension and pent up frustrations (if done correctly).
These are things that we should do monthly, there are various types as well....you can try them out. At the end of it all, you would feel great about yourself, your skin and relaxed as well. Yes, these also cost money, so to those of you on a fixed budget...I've got you covered. There are various deals in the local paper as well as on sites like www.lifebooker.com or www.giltgroupe.com and in local salons, there are days when the above deals are discounted or half off the regular price. Pen these awesome events in your calendar and don't miss them. These are also great gift ideas for your relatives/friends (that are super uptight, great way to help them calm down. And it's guilt free, call it a spa treat, they would love you for it.)

So promise to treat yourself better in 2011,

you deserve it

* For those of you who already get these services on a regular basis, please let us know your favorite places or the best deals or how they have made your lives better/more comfortable.

"The Promise Land"

So I promised a much needed discussion about the benefits of various herbs and spices (I'll get to it have no fear before the end of the week) but instead, I would like to discuss some things that most people have never thought about when it comes to fitness/nutrition or life.

Most of my friends believe I am addicted to working out, and they may be right, but more than "working out", I am addicted to the freedom that it brings me.  It's the joy that I feel inside, the fact that things make sense after a run, spinning class or the calming feeling of gliding through water.  Fitness can be a struggle but gritting your teeth, clenching your fist and holding your breath thoughout workouts makes it much more difficult.

Know that movement is supposed to be part of our lives; we were not created to be sedentary.  Find a reason to become passionate about life itself. Let your worries, stresses, ailments, woes and issues (seen and unseen) go during your workouts.  Every time you want to grit your teeth, give a smile instead.

My neighbor who is well over 50 walks his dog every Saturday and Sunday morning at 5 am.  Sounds heroic?  No...sure doesn't, but have a seat.  He walks 50 miles, no matter the season or weather.  He is in amazing shape and when I asked him why he walks for such long distances, he says..."Cause I can...and we love the fresh air".

In Colorado two years ago, I met a 21 year old who runs 15-20miles a day.  She says she wants to see how far her legs can take her.  She does it without music and without top notch running equipment and by the way, this was her break after a night of studying.

These two individuals have something in common, and not simply the fact that they are human.  They both are free. Their smiles and PASSION when they discussed their trails was unmistakable.  My neighbor went so far to say his dog became more obedient and more disciplined after doing it continuously. Could this possibly happen to us as well?  Could we be better people if we just loved what we did and didn't fight the inevitable?

I listened to Marion Jones this morning, she said first time offenders (drug usage while competing) should not be banned for life from the sport.  And although that is debatable, what isn',t is the fact the joy of running left her when she was more concerned about winning.  When things become a chore, people may subject themselves to anything to achieve what they did when they were head over heels in love (with it).

Here are some suggestions: Try various sports (there are a lot to choose from). Slap on some sneaks and just head out (walking, running, jogging...anything). Take your kids or someone else's kids to the park every weekend (trust me, it's fun). If money is the issue...and there's no shame there... get free passes to various gym or classes and don't you dare miss a day!.

Bottom line:  Find your passion in life...in every aspect of it and you may very well find a happier healthier YOU.

Need a boost? Dig in!!

Nettle: (pictured on the left) has Vitamin B1, B2, B3, B5, C, K, beta-carotene, Calcium, iron, Potassium and Magnesium...it is an excellent cleanser, BUT it should ALWAYS be cooked before consumption an gloves should be worn when handling this herb.  Its a diuretic attributes help eliminate from the body waste products associated with conditions such as acne, arthritis and gout.  It also fortifies the immune system, therefore is an excellent choice when recovering from illnesses. It is also used widely in the fight against cancer.

Watercress: Rich in Vitamin B3, B6, C, E, K, Calcium, Manganese, Iron, Zinc, Glucoinolates, Fiber, beta-carotene (and other carotenoids as well).  This salad leaf has (plant) chemicals that boost the activity of cancer-preventing enzymes.  Is great for resisting infections and has the vitamins necessary for a fully functioning immune system. 

Spinach: Nutrient rich in Calcium, Magnesium, Zinc, Carotenoids, Foliate, Vitamins B2, B3, C and E.  Also a great dark green leafy infection fighter.  This
"miracle in a leaf" helps to fight against, lung, breast and cervical cancers, as well as heart disease.  It's excellent for skin and mucous membrane health.  This leaf should be eater raw or slightly cooked as over cooking removes very essential vitamins (such as Vitamin C and the carotenoids).  Sounds like a lot to swallow...OK, no problem.  Just eat lots of Spinach.

Pumpkin: Yes the Halloween veggie.  It's the most popular of the winter squashes and is packed with cancer-fighting chemicals.  Rich in Vitamin C, beta-carotene and fiber.  Great for immune function and can help to fight against colds and aid in our overall resistance to diseases.  Because it contains fiber, it helps to lower cholesterol and promotes good digestion by encouraging the elimination of waste matter.  Again, this veggie is good for you, eat up.  Try it with different spices and additives...makes for a very tasty and interestingly addictive dish.

Brazil Nut: Okay, grab a seat...this nut is awesome.  To those of you with nut allergies, I'm so sorry for you.  The Brazil nut contains, Vitamin B1, E, Calcium, Protein, Iron, Magnesium, Selenium, Zinc, Omega-6 fatty acids, Fiber, Protein, Glutathione and Biotin.  Are you impressed yet?  Well there's more, it helps prevent pre-mature aging, strengthens the immune system, prevents cancer, heart disease and helps to halt the development of tumors.  The presence of Omega-6's helps ease inflammation in the body, it enhances digestion and improves the appearance of our skin.  The Brazil Nut is a very satisfying snack and can also be used to top salads, a great additive (with a protein kick).

The grapefruit: This tangy and sharp tasting breakfast fruit is immune strengthening and detoxifying. Contains Beta-carotene, foliate, fiber, lycopene, vitamin C and flavonoids.  Great for tissue growth, helps to eliminate toxins and waste, the pulp is high in pectin (a soluble fiber that binds with excess cholesterol and removes it from the body.

Bananas: This sweet fruit has moderate releasing sugars that give us an energy boost. (I typically have one 30 mins or so before an early morning workout).  Nutrient rich in magnesium, manganese, potassium, fiber, Vitamins C, E, B3, B5, B6 and Biotin.  This fruit works with other vitamins to produce virus fighting substances such as interferon, it also works to regulate bodily fluids and improve nerve function. 

 Grapes: Another sweet fruit that cleanses and detoxifies. They help improve circulation and overall heart health.  They are great for gathering free radicals in our body and improve our skin, liver function, kidneys and bowels.  They also contain cancer-preventing ellagic acids.  They contain: Vitamin B3, B6, Biotin, Potassium, Selenium, Zinc, Anthocyanins, Ellagic acid. 







Okay, here it comes....the disclaimer:  I am not suggesting that you sit with a bowl of grapes and bananas and tubs of spinach and watercress.  Everything in moderation...everything!!!!!  Am I saying you should have these in your diet, absolutely.  And I am also suggesting here that instead of reaching for unnatural means of attaining essential vitamins and minerals that you opt for a more realistic and healthy choice...and ones that are guaranteed.  Some of these are healthy snack options for that "on the go person".  So avoid food shopping for a week and head to your local farmers market or green grocers...look for these amazing foods.  You will be in for a treat: look out great skin, heart health and tons of energy!!  Let me know how you feel, nature is calling YOUR name!!

Next we discuss some herbs and spices that can be added to your foods that also have great properties and make a dull dish downright EXOTIC!

Immunity Boosters:

The bodies we are born into may come with various complications, some minor and some major.  There are sometimes things we can do that can help achieve balance in our bodies. Here are a few tips for these issues, especially this time of year when the weather fluctuates and climatic changes occur on a regular basis...

For Acne: Eliminate the sugar in your diet as much as possible and increase fiber consumption through fruits and vegetables.  Foods to eat: Avocado (pictured above), brazil nuts, nettle, salmon, spinach and water cress

For Athritis: This is inflammatory condition, so stay away from foods that are inflammatory such as: sugar, citrus fruits, alcohol and refined carbohydrates.  Opt for foods such as nuts, seeds, oily fish (to help maintain healthy joints), fruits and vegetables such as: beet (pictured above), broccoli, mackerel, pineapple, sesame seed and sesame oil as well as papaya.

For Asthma: A very important step is identifying food allergens (which may include: milk, nuts, fish or wheat).  Have foods such as cayenne pepper (pictured above), sweet potato, red bell peppers, nettle, garlic, carrots and broccoli.

For the Common Cold/Influenza/Sinusitis: Aid your body's recovery by avoiding dairy products and having lots of fruits and vegetables (to load up on vitamin C and zinc).  During this period have foods such as: lemon, oranges, blueberries (pictured above), lemon, ginger, garlic, rosemary and thyme.

For Heart Disease: Blockages in the arteries that may cause heart disease are usually cholesterol and waste matter.  Avoid foods with saturated fats, found in animal products such as whole milk, butter, cheese and fatty meats.  Instead opt for the following: almonds, avocado, grapefruit, mackerel (pictured above) and salmon.

For a Sore Throat: These choices are best when treating a sore throat: carrots, garlic, lemon (pictured above) , nettle, onion, rosemary, blueberry and thyme.

Although you may not know when these things may occur, but keeping these amazing foods in your diet, there is a better chance of keeping these issues at bay.  Along with an active lifestyle, a clean diet and lots of water...you are well on your way to optimal health and one free of illness.

Coming up:

The importance and nutritional properties of the following:

* Nettle

* Watercress

* Spinach

* Pumpkin

* Brazil nuts

* Grapefruits

* Bananas

* Grapes