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Fitness Tip#351 - April 8, 2013

Monday, April 08, 2013


Breathing pollution like car exhaust and industrial fumes can cause
production of free radicals inside your body. Free radicals cause dam-age to all the body’s tissues, including your cells where metabolism takes place. People who exercise in highly polluted outdoor environments seem to experience higher levels of heart problems and asthmatic symptoms then their non-exercising counterparts. Airborne contaminants in smog like carbon monoxide, sulfur dioxide and nitrogen dioxide can also reduce exercise capacity. So if you run, bike, swim or perform outdoor calisthenics or resistance training in areas known for high levels of pollution, move your exercise to a park or area with large concentrations of trees or foliage. You’ll find that the air will be noticeably purer. Furthermore, if you exercise in a rural environment with high levels of volcanic ash, road dust or agricultural related pollutants, make sure to avoid significant exposure especially during exercise. If you can’t avoid a constant bar-rage of airborne contaminants just stay indoors.


  Member Comments About This Blog Post:

MARINEMAMA 4/9/2013 6:44PM

    Thanks for sharing!

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Fitness Tip#350 - April 5, 2013

Friday, April 05, 2013


If you currently practice a resistance training program like weight lifting,
I’ve got a two-part challenge for you to try for the next month.

1. Perform only multi-joint exercises such as upper and lower body, core
and upper body or core and lower body, calf and ankle or chest, shoulder,
arm combinations.

2. Never sit or lie down during any portion of your routine. Very few
multi-joint exercises actually occur in the seated position since it’s tough
to employ multiple joints when your butt is planted in a chair.

A “seated dumbbell curl” is not a multi-joint exercise but a walking lunge
to medicine ball curl is an effective multi-joint exercise. Here are five more
highly effective multi-joint exercises to get you started:

1. squat to overhead press
2. horizontal lunge to overhead press
3. squat to standing cable row
4. deadlift to upright row
5. vertical jump to pull up

HAVE A GREAT WEEKEND SPARKERS! Stay safe fellow runners & enjoy your competitions!


  Member Comments About This Blog Post:

PARKERB2 4/5/2013 7:07PM

    I will try these. Thanks for sharing.

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Fitness Tip#349 - April 4, 2013

Thursday, April 04, 2013

*****If anyone does this, I want a copy of the video******
*****If I do it, I will post the video****

Pump At The Pump

You’re on a long road trip and you stop for gas. How long does it take
to fill the tank? 20 seconds? 45 seconds? 2 minutes? Any one of these
time lengths is ample for giving your body its own quick pump of
oxygen and blood that will elevate your metabolism for a significant
amount of time after you leave the filling station. Once you’ve pulled
the trigger on the gas pump, do any of the following until the pump
stops: jumping jacks, arm swings, running in place, torso twists or
push-ups. You can even jog or speed-walk a lap around the service
station. Staying active during your road trip breaks up a stale drive
and gives you far more energy and less drag by the time you actually
reach your final destination.


  Member Comments About This Blog Post:

GRACEISENUF 4/4/2013 10:50PM

    I am waiting for your jumping jack video.


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GRACEISENUF 4/4/2013 10:49PM

    I will have to try the walking suggestion as I am a bit too self conscious to do the jumping jacks or push-ups lol!


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Fitness Tip#348 - April 3, 2013

Thursday, April 04, 2013


As much as possible, spend time planning, preparing and cooking
your own meals. You’ll have complete control over the ingredients,
you’ll burn calories in the preparatory process and you’re far less likely
to overeat. There’s nothing more metabolically diminishing then sitting in your car as you go through a fast food drive-through and then consuming food higher in calories and damaging compounds that you would make for yourself at home. Being in charge of your meals is also a great way to educate yourself about how foods affect the metabolism and how ingredient substitutions can have an enormous effect on your energy levels. For instance, just by substituting olive oil for margarine you’ll be consuming a fat that is more preferentially used as energy and that contains lower levels of metabolism-slowing free radicals! Just by adding a teaspoon of cinnamon to your stir fry you’ll control your body’s blood sugar response to the more starchy vegetables. As the chef, you’ll also be introduced to a variety of new fruits, vegetables and novel food items that keep your body guessing and your mind free from “diet boredom.”



I LOVE it when UPS shows up!!!

Wednesday, April 03, 2013

I love it when UPS show up at my door step! My next phase of 2013 has arrived, WOOHOO! I started this year off with the Ultimate Reset. I am on my 57th day of Insanity. Next week I will take a break and slow things down a bit and allow my body to rest. I have my 2nd 5k race next Saturday.

My body fat % isn't where I want it to be, but that is my fault for falling for food temptations and not following my meal plans. Insanity has helped increase my fitness level for my runs and I do notice a difference in my body. I continue to try every day to stay conscious of my nutrition. I WILL REACH MY GOAL THIS YEAR!!!



  Member Comments About This Blog Post:

RUN4FOOD 4/3/2013 9:16PM

    Best of luck to you with some tough goals.

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JAN155 4/3/2013 8:38PM

That's great! I understand about the food - my downfall too! Good luck on your next race!! You'll do great!

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MOMOF4FOXES 4/3/2013 4:56PM

    Great job so far! I am working at being more determined about when and what I eat again. I quit for about a week and ate too many calories. Back to purposely eating healthier this week. Still had a bit of Easter candy here and there. Anyway, great work at your fitness goals!! emoticon

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LIV2RIDE 4/3/2013 3:35PM

    WOW! Good for you!

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MILLERGIRL719 4/3/2013 3:11PM

    Way to go! Keep making goals! Love the "brown truck" too!

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GRACEISENUF 4/3/2013 2:59PM

    emoticon emoticon emoticon

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BRITTTURTLE 4/3/2013 2:41PM

  good luck!

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