Saturday, September 29, 2012
Hey Everyone and especially those joining me from the various Swimming Sparkgroups,
I have recently decided to add swimming to my exercise routine. Since there is only one pool in my town with a 25 yard pool, I will be swimming 3 days a week. I chose a M-W-F schedule to coincide with my weight program. I did this because my upper body was sooooooo stiff after lifting. My legs were fine and I attribute this to the fact that I walked for 30 minutes on my treadmill to reduce the lactic acid in my legs. So, I decided to start swimming again to reduce the lactic acid in my upper body.
A little about my swimming career. I started competitive swimming at age 12 and kept up with it through highschool earning 4 Varsity Letters. My college dropped it's Division 1-AA swimteam the year before I started school there. I swam intermurals for 4 years and spent the summers teaching and coaching age-group swimming. After that I spent 6 years coaching high-school swimming for various schools in Michigan and Illinois. As politics within the school athletic system crept into swimming I found I didn't like coaching as much as I used to.
20 years (and 75 pounds) later I find myself drawn back to swimming. I recently started teaching adult swimming to seniors because as we age it becomes more difficult to do some of the higher impact activities on a regular basis and they needed a new form of exercise they could do safely.
So, starting Monday, October 1st I will be posting my workouts on this blog. I don't expect you to do them the same way I do them, but it will give you a guide to use for your fitness level and skill level. If you would like to discuss a personalized program, please feel free to contact here or email me directly. Let me know about your experience, fitness level, skill level, what you like to do in the pool, what kind of facility you swim at, and anything else you feel is relevant. We'll chat back and forth and get you started. Who knows, maybe you'll have a tip for me or remind me of something I haven't used in years.
I look forward to this new adventure.
As always, JUICE to you!
Wednesday, September 26, 2012
Happy Wednesday Spark-Warriors!
What a great day. I added a weight training workout to my program today. It was so much fun. I had forgotten how much I enjoy lifting weights. But not just that... it breaks up my workout routine. As many of you know, walking on a treadmill can get boring after a while.
So here's my new schedule: Cardio on Sunday-Tuesday-Thursday-Saturday. Weights on Monday-Wednesday-Friday. The nice thing about this schedule is it gives my body a day of rest between weight lifting days. It also gives my body a day on low impact/low cardio between heavy cardio workouts. I walk 6 miles in 90 minutes on S-T-TH-S and burn 900 calories during that workout.
If you would like to see details on any of my workouts, just drop me an e-mail here.
JUICE to you all!
Sunday, September 23, 2012
Have you ever noticed how some things just seem to go together. Things like apples and oranges, red - white and blue, peanut butter and jelly, eggs and bacon, nuts and bolts, football and beer. For me, its a big challenge to watch one without having the other.
You see, I love watching Michigan Football and the Chicago Bears. The problem comes that I don't get the Big 10 Network in Florida and unless the Bears play the Sunday Night Game or MNF I don't get to see them either. I have to go to the bar to watch the games. While I drink 3-4 glasses of water at the bar, I end up having 2-3 beers while I'm there too. At almost 200 calories each, it's like having an extra meal every time I watch a game.
So, what's a guy to do? Well, I walked and extra 2.5 miles today to even things out a bit. I'll just have to do better tomorrow. Not gonna beat myself up over it. Just going to acknowledge it and move on.
Have a great day and as Bartells & James used to say, "Thank you for your support."
Saturday, September 22, 2012
Sorry I've been gone for so long, but I live in the lightning capital of South Florida and had a lightning strike knock out my internet connection. It took my provider a week to get out here with the right equipment to replace the burnt wires, modem, etc... But now I'm back.
While looking through several dozen posts and blogs I saw a recurring theme today from many of you. Many people are having trouble with their digestion while they are "dieting." I would say this. Stop dieting. A lot of people start cutting out foods that have carbohydrates in them. This is not a good solution to long term weight-loss. Albert Einstein is credited (incorrectly, I might add) with saying "The definition of insanity is doing the same this repeatedly the same way and expecting a different result."
People start new programs everyday and apply old preconceived ideas onto those programs. My friends, CARBS ARE GOOD FOR YOU. Yes, you read it hear. CARBS ARE GOOD! They give your brain energy, they keep your blood sugar up so you don't feel hungry and many of the foods that have carbs in them also have dietary fiber which keeps your digestion regular. Don't get me wrong, there are carbs you want to cut from your diet such as simple sugars from white bread, candy and most manufactured fruit juices just to name a few.
But, I digress. We are talking about digestion. If you are having problems with you digestion and you are drinking at least 8 12-ounce glasses of water everyday then here are a few ideas to help you get back on track.
1. Add more fruit to your diet. The old adage "an apple a day keeps the doctor away" is advice we should all take. Also have a banana, a plum, some cherries, a peach or even a mango. All of these fruits are high in fiber and have minerals and vitamins to help you feel full and keep you regular.
2. Eat soup, especially vegetable soup. Keeps you feeling full without adding a lot of calories to your day. If you have it as a course at dinner, it will help keep you from overeating when you have your entrée. And if that weren't enough, vegetable soup (especially home-made) is full of slow release carbohydrates that keep your energy level steady throughout the afternoon.
3. Eat more vegetables. I know... I sound like your mother. "Eat your vegetables. They make you strong." They will do that, but most vegetables are also low in calories and high in fiber. Dietary fiber aids in digestion.
4. Eat some yogurt. The yogurt cultures are a beneficial bacteria that is good for the colon. Even if you are lactose intolerant you can probably eat yogurt without the adverse effects. I have one serving in the morning when I get up (I either have a cup out of the fridge or mix 4 oz in my fresh fruit smoothie) and I have a serving before I go to bed in the evening.
5. Eat beans. Ya, I know it counter intuitive. But research shows it how you combine beans with other foods that causes gas and other digestive issues. If you make lentils part of your regular diet, your stomach will produce digestive acids at levels that will digest the beans with a minimum of gas. Here's a hint... don't combine beans with dairy. Just take my word for it.
6. Cut the gluten from your diet. There are lots of websites out there with ideas on how to reduce gluten from your diet or even eliminate it.
7. Reduce lactose. There are lots of dairy products out there as well as green vegetables with calcium in them that can be substituted for milk and cheese which are both high in lactose. Try yogurt, beans, and chard.
Let me know if any of these ideas have helped you. And feel free to leave any other ideas you might have.
JUICE to you.
Thursday, September 13, 2012
Today I would like to talk about reducing stress. I think I'm going to make this my regular Thursday Topic. When I chat with people they are often telling me about how much stress they are under. Stress at work, stress at home, stress from the kids, stress from their spouse, stress from having so much to do and not enough hours in the day to get everything done.
Much of this stress comes from being disorganized, having clutter around us. It's distracting. And when we are distracted we inefficient and waste a lot of time. When we realize how much time we've wasted during the day we place more stress on ourselves.
Frequently people turn to food when they are stressed. Food is comforting. It makes us feel better in the moment. Too bad it doesn't make us feel better in the long run. Food is good when we use it for energy to get all of the things done that we put on our "to-do" list. But as the day winds down, we realize we haven't finished everything we had on our list and this creates stress. So, we eat, usually something that we really don't want to eat so we can feel better.
Here's an idea, GET ORGANIZED.
"I am organized," you say. "I have a list!"
That's a good start, but not what I mean. Lists are great, don't get me wrong, but they only help you stay on track. Most lists have no organization, no real order, and they are usually TOO LONG. What I really mean is get your life organized. Get rid of the clutter, the refuse in your life. Take a moment to look around you. What do you see? If you are at your desk at work do you have an overflowing In-box? Stacks of paper on the corner of your desk waiting for you to get too them? Another stack of files on a chair? Post-it notes everywhere? How about on top of the file cabinet? How does that look?
If you are at home how does the room you are in look? Is it neat and tidy or do you have an unfolded blanket over the back of a chair, a pillow on the floor, maybe there are some dishes sitting on the end table on top of an unread newspaper from 3 days ago? How about a couple of pairs of shoes at the end of the couch? See what I mean. We have clutter everywhere in our lives. Isn't it distracting? How many times have you said to yourself "I need to get that mess cleaned up."
How many of these little "messes" do you have in your life. Personally, I have about a dozen. Actually less. Last night I cleaned up 2 of them and filled my recycling bin to the top with junk mail, newspapers, old files, and shopping circulars. Getting rid of that clutter was LIBERATING. I felt so much better afterwards, and so much less STRESSED. I was so relaxed afterward I actually sighed. Yes, a "sigh of relief."
Give it a try. Anything you can do to get less stressed, stay busy, be active and improve your life must be worth a couple of hours, right? This strategy works with just about every part of your life. I call it "Swabbing the Decks."
Make three piles:
#1. Stuff to keep. This is the stuff that has actual value. In this pile I put paperwork I need to keep either for a project I'm working on or for record keeping (i.e. banking, taxes, etc...). I works for a closet as well. Clothes I am going to wear again.
#2. Stuff to donate: This is stuff that might have value to someone else. In this pile I put files I am going to delegate to someone else or clothes that I am donating to charity.
#3. Stuff to throw away. This should be your biggest pile. Get rid of all of the old receipts, newspaper articles, recipes you aren't going to cook anyway, etc... Have lots of old clothes? Either trash them or use them for cleaning rags. I have a small rag bag, about the size of a wastebasket. Any bigger and I would look like a hoarder. Remember the idea is to free yourself of the clutter in your life.
Okay, now take pile #3 to the trash. Get rid of it. Get it out of the house. Out of site, out of mind. Gone forever. Next, take pile #2 and walk those files to whomever is going to work on them. Or take those items for donation, box them up and take them out to the car for delivery to the charity of your choice. Now, look around. How does your space look now? Are the "Decks" clear? How do you feel about your space now? Better? I'll bet you do.
Now, for the hard part. Go through pile #1 and do it all over again. I'll bet you cut that pile down by at least 50% more.
Getting organized and staying organized leaves us more time to do the activities we enjoy doing. Activities like cooking healthy food, working out, spending time with our family or friends or even walking the dog around the neighborhood. Organization helps us whittle our "list" from 10 items to perhaps 4-5 items. It makes us more efficient because it eliminates many of the distractions in our lives.
I hope this helps reduce your stress. Remember, we are each responsible for the life we lead. Take a couple of hours and make your life better for you.
JUICE to you.
P.S. In case you're wondering about JUICE, it's an acronym for Join Us In Creating Enthusiasm.
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