Monday, December 17, 2007
Thursday, November 15, 2007
A little more specific
I wanted to elaborate a little more on some of my mountain biking tips since I realize just because I know what I mean, you may not! Just two small little comments.
When I say to lean back on the downhill, you should get in a tuck position. If you look at the photo of me on the right in my other blog(the action one), you can see I am ducked down on the handlebar, my face is kind of close to the bar, and I'm leaning my butt back. When I say shift your weight back, push your butt back. Another tip for downhilling-- keep your knees bent. Don't lock them up so they can absorb more shock. Also, if you are going over rock, use your arms. push down. It helps your shock rebound at the right time and gives you more control.
Another quick tip. If you're riding through a rocky section and you lose your momentum, but you can't pedal because the rocks are too high, backpedal about 1/4 of a revolution, then pedal forward. It doesn't give you much speed, but it will help you not completely lose it.
When I say to lean back on the downhill, you should get in a tuck position. If you look at the photo of me on the right in my other blog(the action one), you can see I am ducked down on the handlebar, my face is kind of close to the bar, and I'm leaning my butt back. When I say shift your weight back, push your butt back. Another tip for downhilling-- keep your knees bent. Don't lock them up so they can absorb more shock. Also, if you are going over rock, use your arms. push down. It helps your shock rebound at the right time and gives you more control.
Another quick tip. If you're riding through a rocky section and you lose your momentum, but you can't pedal because the rocks are too high, backpedal about 1/4 of a revolution, then pedal forward. It doesn't give you much speed, but it will help you not completely lose it.
Friday, November 2, 2007
Hold on to your switchbacks!
Waterbar switchbacks to be exact. Tuesday I headed out to Golden after teaching lab to rock my world. The Chimney Gulch, Apex, and Grubstake trails are a great time. They are rocky enough to feel like I'm working on my technical skills, steep enough for me to feel like I'm getting a killer workout, an definitely have lots of switchbacks that are steep and sharp. I love days where I feel like a rockstar on the bike, and Tuesday was one of those days. I had to go home because the sun was pretty much gone, but I would have loved to ride all night! I figured I would make a little post to remind you and me about some technical mountain biking skills. It helps me to repeat these in my head.
Downhill
1) lean back. like the rappers love to sing about. If it looks scary, shift your weight back and let the bike do the work.
2)Stay loose. The tenser you are, the more likely you are to crash. Think of yourself as water running down the trail. The more relaxed and calm you stay, the smoother you will descend. Sometimes if it gets really technical on a downhill, I feel myself holding my breath. I will exhale forcefully in short breaths as I go down. I sound like I'm in labor, but it really helps.
3) It's okay to brake. Use the front brake to control your speed, and the rear brake to control maneuverability.
4) If you're going off a huge drop off, pull up on the bars. If you drop your wheel down and it's too far, you will do a summersault and crash. I cracked my expensive helmet 2 years ago by making that mistake.
5) For rocky, technical sections-- flat, down, OR up, keep your momentum. Do not slow down!! Did you ever have a gyro-scope as a kid? -remembering that the faster it spun, the easier the gyro-scope was standing? Or a top- the kind you spin on the table. When that slows down, it falls. Same deal with bike wheels. If you are going through a rock garden and you start slowing down, it will be harder to stay up. Although it sounds scary, blast through it. If it's a flat or an up, PEDAL PEDAL PEDAL. It sounds silly to say "just pedal," but you'd be surprised to see when you stop.
6) For steep turns, take the outside. You want to turn the least amount possible, so going outside will shorten your radius. And of course, if it's uphill, don't stop pedaling.
7) Brake BEFORE the turn, not in it. Same with driving... I see people driving down the canyons, braking in the turns!
8) Don't be scared. The moment you think you can't do it, you probably won't. It's amazing how clearing something you are scared of boosts your confidence...and you riding ability.
9) Don't get discouraged. It's okay if you can't make it, or if you are riding slower than usual. It'll come back! Just have fun. That is most important thing. A lot of people (myself included) get upset when the ride isn't going your way.
Downhill
1) lean back. like the rappers love to sing about. If it looks scary, shift your weight back and let the bike do the work.
2)Stay loose. The tenser you are, the more likely you are to crash. Think of yourself as water running down the trail. The more relaxed and calm you stay, the smoother you will descend. Sometimes if it gets really technical on a downhill, I feel myself holding my breath. I will exhale forcefully in short breaths as I go down. I sound like I'm in labor, but it really helps.
3) It's okay to brake. Use the front brake to control your speed, and the rear brake to control maneuverability.
4) If you're going off a huge drop off, pull up on the bars. If you drop your wheel down and it's too far, you will do a summersault and crash. I cracked my expensive helmet 2 years ago by making that mistake.
5) For rocky, technical sections-- flat, down, OR up, keep your momentum. Do not slow down!! Did you ever have a gyro-scope as a kid? -remembering that the faster it spun, the easier the gyro-scope was standing? Or a top- the kind you spin on the table. When that slows down, it falls. Same deal with bike wheels. If you are going through a rock garden and you start slowing down, it will be harder to stay up. Although it sounds scary, blast through it. If it's a flat or an up, PEDAL PEDAL PEDAL. It sounds silly to say "just pedal," but you'd be surprised to see when you stop.
6) For steep turns, take the outside. You want to turn the least amount possible, so going outside will shorten your radius. And of course, if it's uphill, don't stop pedaling.
7) Brake BEFORE the turn, not in it. Same with driving... I see people driving down the canyons, braking in the turns!
8) Don't be scared. The moment you think you can't do it, you probably won't. It's amazing how clearing something you are scared of boosts your confidence...and you riding ability.
9) Don't get discouraged. It's okay if you can't make it, or if you are riding slower than usual. It'll come back! Just have fun. That is most important thing. A lot of people (myself included) get upset when the ride isn't going your way.
Thursday, October 18, 2007
Mindfulness
"Mindfulness is loving all the details of our lives, and awareness is the natural thing that happens: life begins to open up, and you realize that you're always standing at the center of the world." - Pema Chodron, Awakening Loving Kindness
Do you feel like you have no time to get everything done? No time for yourself? I'm reading this book on active spirituality. I don't meditate or journal because I never make time for it, although it is very useful to me. I find myself in other activities-- playing guitar, running, cycling... but sometimes being still is good. You are not distracted by anything.
How do we find more time? the book makes this suggestion, and I'm going to do it too. For a week, write down everything you do during waking hours and how much time you spend. Our perception is that we are busy busy busy. Add up the hours you spend on each activity each week, whether it be emailing, watching TV, showering, talking on the phone, etc. I think it will be enlightening to see where I could easily make time. I know personally that I spend way too much time on my computer chatting with friends online, checking email, etc. Let's do it together!
Do you feel like you have no time to get everything done? No time for yourself? I'm reading this book on active spirituality. I don't meditate or journal because I never make time for it, although it is very useful to me. I find myself in other activities-- playing guitar, running, cycling... but sometimes being still is good. You are not distracted by anything.
How do we find more time? the book makes this suggestion, and I'm going to do it too. For a week, write down everything you do during waking hours and how much time you spend. Our perception is that we are busy busy busy. Add up the hours you spend on each activity each week, whether it be emailing, watching TV, showering, talking on the phone, etc. I think it will be enlightening to see where I could easily make time. I know personally that I spend way too much time on my computer chatting with friends online, checking email, etc. Let's do it together!
Saturday, October 13, 2007
13 easy ways to go green
*taken from MSN
Still stalling on going green? Procrastinate no longer.
We give you 13 ideas for saving energy around your home that involve little or no installation and barely a bump in your routine. Individually, they cost less than $75. Collectively, they can save hundreds of dollars a year in household energy bills and thousands of pounds of carbon-dioxide emissions.
You have every reason to follow these tips and not a single reason to ignore them. Get cracking, folks.
1. Take a flier on fluorescents. They no longer buzz, flicker or turn faces blue, and they represent one of the brightest ideas yet for cooling down the atmosphere and your electric bill.
Compact fluorescent lights (CFLs) approximate the glow of incandescent bulbs and use 75% less energy. If every U.S. household replaced just one incandescent bulb with a compact fluorescent, the emissions savings would be comparable to taking 3 million cars off the road for a year.
Don't let the price of CFLs -- as much as $7 each -- turn you off. The lights not only last 10 times longer than incandescents but also save up to $60 in electricity per light over their lifetime. Some utility companies subsidize the energy-sparing lights, reducing the tab to $2 or so.
* A bright way to cut your power bill
Not every CFL produces a warm, candlelight glow. To achieve that effect, look for one with a Kelvin temperature of 2,600 to 3,000, says Donn Davy, a home-energy consultant in Novato, Calif. Fluorescents that operate at higher temperatures provide hard, white light better suited for task lighting. Most compact fluorescents are spirals or U-shaped tubes, but you can also find them in bulb form. Some of the newer lights adjust to three levels or work with a dimming switch.
Fluorescent lights contain small amounts of mercury. In some communities, you'll need to dispose of them as hazardous waste.
2. Vanquish the vampires. Remember James Thurber's story about the aunt who worried that electricity was leaking out of the wall sockets? She had a point, of sorts. Appliances that include a clock or operate by a remote, as well as chargers, "are all sucking electricity even when you're not using them," says Dale Bryk of the National Resources Defense Council. Of the total energy used to run home electronics, 40% is consumed when the appliances are turned off.
The obvious way to pull the plug on so-called energy vampires is to do just that -- pull the plug. If you don't want to keep rebooting your PC, you can reduce the juice to it by putting both the monitor and the computer itself in sleep mode when they're not in use. Computers operating on snooze control use about 95% less electricity than those running on full power.
To get yours to nod off, go to the control panel, where you will likely see "sleep" or "hibernate." The sleep mode powers down the computer, whereas instructing it to "hibernate" effectively turns the PC off while preserving your applications. Both modes let you resume work where you left off.
If your computer powers down by default, you can adjust how long it waits before going to sleep -- say, from 30 minutes to 15 -- or set the monitor to power down first. Don't bother using a screen saver, which neither preserves your screen nor saves energy.
To get all your devices on the same nap schedule, plug them into the Smart Strip Power Strip ($31 to $44). The strip senses when your computer or TV is asleep and electronically unplugs devices that depend on them, such as a printer or DVD player, until the controlling device wakes up.
3. Harness the wind. Once you've cleaned up your own act, help clean up the power grid by buying so-called green energy -- electricity generated by wind or solar power or a blend of renewable resources. You'll pay about a half-cent to a few cents more per kilowatt-hour for green-powered electricity compared with electricity generated from nonrenewable resources.
If companies in your area haven't yet gone with the wind, you may still be able to pay a small premium on your utility bill to support green power elsewhere. Or you can subsidize it separately, with so-called green tags or renewable-energy certificates.
To find certified renewable-power sources in your state, as well as programs that sell green tags or renewable energy certificates, go to the Environmental Protection Agency's Green Power Locator or to Green-e.
4. Insulate your water heater. The newest electric water heaters have plenty of insulation. But if you have one built before 2004, wrap it in an insulating blanket (under $20) and save 10% -- about $30 -- annually on your water-heating bill.
5. Cover the hot tub. Hot tubs lose heat even with the top on. Float a thermal cover ($26) under the hard cover and cut energy use by one-third.
6. Service the furnace. Have your furnace tuned every two years, and you'll save about 1,250 pounds of carbon dioxide and 10% on your heating bills.
7. Turn down the heat. For every degree you lower your home's temperature during the heating season, subtract 5% from your bill, according to the Alliance to Save Energy. An Energy Star programmable thermostat ($70) saves more than twice its price within a year.
8. Set the washer to cold. Use cold water to wash your clothes and save 50% of the energy you would otherwise use for hot water. Set your dryer on the moisture sensor, not the timer, and cut energy use by 15%.
9. Dim the lights. Install light dimmers, which cut electricity use by the same percentage that they lower the light.
10. Stop drafts. As your father would say, don't heat the great outdoors. Put weatherstrip around the frames of your front and back doors and save about $30 per year in energy costs.
11. Lower your water temperature. Set your water heater at 120 degrees. If your heater does not have a temperature gauge, dial down until the water feels hot, not scalding. (Before going too low, make sure your dishwasher has a booster heater, which gets the temperature back to 140 degrees, necessary for proper cleaning.)
12. Insulate pipes. Wrap precut pipe insulation around exposed hot-water pipes, including pipes traveling through crawl spaces.
13. Use timers on lights. Install occupancy sensors or timers on lights in areas you use only occasionally and for exterior lights, which tend to get left on during the day, says Crissy Trask, a green-living consultant in Spokane, Wash. Occupancy sensors start at $20 per switch, light timers at $7. Anyone with basic wiring skills can install them.
Still stalling on going green? Procrastinate no longer.
We give you 13 ideas for saving energy around your home that involve little or no installation and barely a bump in your routine. Individually, they cost less than $75. Collectively, they can save hundreds of dollars a year in household energy bills and thousands of pounds of carbon-dioxide emissions.
You have every reason to follow these tips and not a single reason to ignore them. Get cracking, folks.
1. Take a flier on fluorescents. They no longer buzz, flicker or turn faces blue, and they represent one of the brightest ideas yet for cooling down the atmosphere and your electric bill.
Compact fluorescent lights (CFLs) approximate the glow of incandescent bulbs and use 75% less energy. If every U.S. household replaced just one incandescent bulb with a compact fluorescent, the emissions savings would be comparable to taking 3 million cars off the road for a year.
Don't let the price of CFLs -- as much as $7 each -- turn you off. The lights not only last 10 times longer than incandescents but also save up to $60 in electricity per light over their lifetime. Some utility companies subsidize the energy-sparing lights, reducing the tab to $2 or so.
* A bright way to cut your power bill
Not every CFL produces a warm, candlelight glow. To achieve that effect, look for one with a Kelvin temperature of 2,600 to 3,000, says Donn Davy, a home-energy consultant in Novato, Calif. Fluorescents that operate at higher temperatures provide hard, white light better suited for task lighting. Most compact fluorescents are spirals or U-shaped tubes, but you can also find them in bulb form. Some of the newer lights adjust to three levels or work with a dimming switch.
Fluorescent lights contain small amounts of mercury. In some communities, you'll need to dispose of them as hazardous waste.
2. Vanquish the vampires. Remember James Thurber's story about the aunt who worried that electricity was leaking out of the wall sockets? She had a point, of sorts. Appliances that include a clock or operate by a remote, as well as chargers, "are all sucking electricity even when you're not using them," says Dale Bryk of the National Resources Defense Council. Of the total energy used to run home electronics, 40% is consumed when the appliances are turned off.
The obvious way to pull the plug on so-called energy vampires is to do just that -- pull the plug. If you don't want to keep rebooting your PC, you can reduce the juice to it by putting both the monitor and the computer itself in sleep mode when they're not in use. Computers operating on snooze control use about 95% less electricity than those running on full power.
To get yours to nod off, go to the control panel, where you will likely see "sleep" or "hibernate." The sleep mode powers down the computer, whereas instructing it to "hibernate" effectively turns the PC off while preserving your applications. Both modes let you resume work where you left off.
If your computer powers down by default, you can adjust how long it waits before going to sleep -- say, from 30 minutes to 15 -- or set the monitor to power down first. Don't bother using a screen saver, which neither preserves your screen nor saves energy.
To get all your devices on the same nap schedule, plug them into the Smart Strip Power Strip ($31 to $44). The strip senses when your computer or TV is asleep and electronically unplugs devices that depend on them, such as a printer or DVD player, until the controlling device wakes up.
3. Harness the wind. Once you've cleaned up your own act, help clean up the power grid by buying so-called green energy -- electricity generated by wind or solar power or a blend of renewable resources. You'll pay about a half-cent to a few cents more per kilowatt-hour for green-powered electricity compared with electricity generated from nonrenewable resources.
If companies in your area haven't yet gone with the wind, you may still be able to pay a small premium on your utility bill to support green power elsewhere. Or you can subsidize it separately, with so-called green tags or renewable-energy certificates.
To find certified renewable-power sources in your state, as well as programs that sell green tags or renewable energy certificates, go to the Environmental Protection Agency's Green Power Locator or to Green-e.
4. Insulate your water heater. The newest electric water heaters have plenty of insulation. But if you have one built before 2004, wrap it in an insulating blanket (under $20) and save 10% -- about $30 -- annually on your water-heating bill.
5. Cover the hot tub. Hot tubs lose heat even with the top on. Float a thermal cover ($26) under the hard cover and cut energy use by one-third.
6. Service the furnace. Have your furnace tuned every two years, and you'll save about 1,250 pounds of carbon dioxide and 10% on your heating bills.
7. Turn down the heat. For every degree you lower your home's temperature during the heating season, subtract 5% from your bill, according to the Alliance to Save Energy. An Energy Star programmable thermostat ($70) saves more than twice its price within a year.
8. Set the washer to cold. Use cold water to wash your clothes and save 50% of the energy you would otherwise use for hot water. Set your dryer on the moisture sensor, not the timer, and cut energy use by 15%.
9. Dim the lights. Install light dimmers, which cut electricity use by the same percentage that they lower the light.
10. Stop drafts. As your father would say, don't heat the great outdoors. Put weatherstrip around the frames of your front and back doors and save about $30 per year in energy costs.
11. Lower your water temperature. Set your water heater at 120 degrees. If your heater does not have a temperature gauge, dial down until the water feels hot, not scalding. (Before going too low, make sure your dishwasher has a booster heater, which gets the temperature back to 140 degrees, necessary for proper cleaning.)
12. Insulate pipes. Wrap precut pipe insulation around exposed hot-water pipes, including pipes traveling through crawl spaces.
13. Use timers on lights. Install occupancy sensors or timers on lights in areas you use only occasionally and for exterior lights, which tend to get left on during the day, says Crissy Trask, a green-living consultant in Spokane, Wash. Occupancy sensors start at $20 per switch, light timers at $7. Anyone with basic wiring skills can install them.
Tuesday, September 18, 2007
Did you know....?
That for every mile you ride your bike instead of drive your car, you save one pound of carbon released into the Earth's atmosphere?
Did you also know that having an average size solar power system is like planting an acre of trees?
Did you know that CFLs (compact fluorescents) save you tons of money on your electric bill and cut down on coal burned?
Did you know that 8 1 mile trains full of coal need to come to Colorado coal power plants just to power us for one day?
Did you also know that having an average size solar power system is like planting an acre of trees?
Did you know that CFLs (compact fluorescents) save you tons of money on your electric bill and cut down on coal burned?
Did you know that 8 1 mile trains full of coal need to come to Colorado coal power plants just to power us for one day?
Reduce stress with your diet
I am taking a Leadership and Management course right now and this article I am reading has to do with stress, what it does to people,and things you can do to curb it.
One contributor to extra stress is diet. I pulled a piece from this article, "Overloaded Circuits" for you to read.
Diet also plays a crucial role in brain health. Many hard-
working people habitually inhale carbohydrates, which
cause blood glucose levels to yo-yo. This leads to a vicious
cycle: Rapid fluctuations in insulin levels further increase
the craving for carbohydrates. The brain, which relies on
glucose for energy, is left either glutted or gasping, neither
of which makes for optimal cognitive functioning.
The brain does much better if the blood glucose level
can be held relatively stable. To do this, avoid simple car-
bohydrates containing sugar and white flour (pastries,
white bread, and pasta, for example). Rely on the complex
carbohydrates found in fruits, whole grains, and vegeta-
bles. Protein is important: Instead of starting your day
with coffee and a Danish, try tea and an egg or a piece of
smoked salmon on wheat toast. Take a multivitamin
every day as well as supplementary omega-3 fatty acids,
an excellent source of which is fish oil. The omega-3s and
the E and B complex contained in multivitamins pro-
mote healthy brain function and may even stave off
Alzheimer's disease and inflammatory ills (which can be
the starting point for major killers like heart disease,
stroke, diabetes, and cancer). Moderate your intake of al-
cohol, too, because too much kills brain cells and acceler-
ates the development of memory loss and even demen-
tia. As you change your diet to promote optimal brain
function and good general health, your body will also
shed excess pounds.
If you think you can't afford the time to exercise, think
again. Sitting at a desk for hours on end decreases mental
acuity, not only because of reduced blood flow to the
brain but for other biochemical reasons as well. Physical
exercise induces the body to produce an array of chemi-
cals that the brain loves, including endorphins, serotonin,
dopamine, epinephrine, and norepinephrine, as well as
two recently discovered compounds, brain-derived neu-
rotrophic factor (BDNF) and nerve growth factor (NGF). control.
One contributor to extra stress is diet. I pulled a piece from this article, "Overloaded Circuits" for you to read.
Diet also plays a crucial role in brain health. Many hard-
working people habitually inhale carbohydrates, which
cause blood glucose levels to yo-yo. This leads to a vicious
cycle: Rapid fluctuations in insulin levels further increase
the craving for carbohydrates. The brain, which relies on
glucose for energy, is left either glutted or gasping, neither
of which makes for optimal cognitive functioning.
The brain does much better if the blood glucose level
can be held relatively stable. To do this, avoid simple car-
bohydrates containing sugar and white flour (pastries,
white bread, and pasta, for example). Rely on the complex
carbohydrates found in fruits, whole grains, and vegeta-
bles. Protein is important: Instead of starting your day
with coffee and a Danish, try tea and an egg or a piece of
smoked salmon on wheat toast. Take a multivitamin
every day as well as supplementary omega-3 fatty acids,
an excellent source of which is fish oil. The omega-3s and
the E and B complex contained in multivitamins pro-
mote healthy brain function and may even stave off
Alzheimer's disease and inflammatory ills (which can be
the starting point for major killers like heart disease,
stroke, diabetes, and cancer). Moderate your intake of al-
cohol, too, because too much kills brain cells and acceler-
ates the development of memory loss and even demen-
tia. As you change your diet to promote optimal brain
function and good general health, your body will also
shed excess pounds.
If you think you can't afford the time to exercise, think
again. Sitting at a desk for hours on end decreases mental
acuity, not only because of reduced blood flow to the
brain but for other biochemical reasons as well. Physical
exercise induces the body to produce an array of chemi-
cals that the brain loves, including endorphins, serotonin,
dopamine, epinephrine, and norepinephrine, as well as
two recently discovered compounds, brain-derived neu-
rotrophic factor (BDNF) and nerve growth factor (NGF). control.
Sunday, September 9, 2007
8 foods you should eat every day
Another good article:
8 Foods You Should Eat Every Day
Spinach
Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.
Yogurt
Cancer fighter, Bone builder, Boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.
SUBSTITUTES: Kefir, soy yogurt
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.
Tomatoes
Cancer fighter, Heart healthy, Boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.
PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.
Carrots
Cancer fighter, Boosts immunity, Enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake
PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.
Blueberries
Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries
FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.
PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.
Black Beans
Muscle growth, Brain stimulant, Heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.
SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.
HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.
Walnuts
Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.
HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.
Oats
Muscle growth, Brain stimulant, Heart healthy
The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
SUBSTITUTES: Quinoa, flaxseed, wild rice
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.
PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.
** Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx
8 Foods You Should Eat Every Day
Spinach
Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.
Yogurt
Cancer fighter, Bone builder, Boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.
SUBSTITUTES: Kefir, soy yogurt
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.
Tomatoes
Cancer fighter, Heart healthy, Boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.
PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.
Carrots
Cancer fighter, Boosts immunity, Enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango
FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake
PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.
Blueberries
Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries
FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.
PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.
Black Beans
Muscle growth, Brain stimulant, Heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.
SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans
FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.
HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.
Walnuts
Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.
SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts
FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.
HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.
Oats
Muscle growth, Brain stimulant, Heart healthy
The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
SUBSTITUTES: Quinoa, flaxseed, wild rice
FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.
PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.
** Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx
Thursday, September 6, 2007
Get motivated to work out. 20 tips
Here is an article I found on MSN that may be of some interest to you.
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
1. Sign up for a distant race
That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.
2. Make a 'friendly' bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
4. Switch your training partners
Working out with a partner who will hold you accountable for showing up at the gym works well—for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
5. Compete
Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2009 (www.2009worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
6. Think about fat
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
7. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
8. Join a fitness message board
It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly-Off Club Forum member with the username "Determined," it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined. To sign up, click here.
9. Strike an agreement with your wife and kids
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.
10. Burn a workout CD
Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or—if you're over 40—Hot Tuna).
11. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.
12. Squat first
If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.
13. Schedule a body-composition test every 2 months
It'll provide you with a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee—just make sure the same trainer performs the test each time.
14. Don't do what you hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
15. Go through the motions
On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.
16. Start a streak
There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.
17. Make your goals attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
18. See your body through her eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her—abs, love handles, upper arms, and so on—and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.
19. Buy a year's worth of protein
"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.
20. Blackmail yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below... " (Include as many e-mail addresses—especially of female acquaintances—as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.
You have the right to remain fat. Or skinny. Or weak. But you should know that every workout you miss can and will be used against you to make your belly bigger, your muscles smaller and weaker, and your life shorter. Unfortunately, most Americans are exercising their right not to exercise.
A recent study by the National Center for Health Statistics found that only 19 percent of the population regularly engages in "high levels of physical activity." (That's defined as three intense 20-minute workouts per week.)
Another 63 percent—about the same percentage as that of Americans who are overweight—believe that exercising would make them healthier, leaner, and less stressed, but they don't do it. At the root of this problem is motivation, or the lack thereof.
It's the difference between wanting to exercise and actually doing it. That's why the advice you're about to read is priceless. We've filled these pages with the favorite motivational strategies of the top personal trainers in the country. Their livelihoods, in fact, depend on the effectiveness of their tips to inspire their clients to exercise—and to stick with it. After all, statistics don't pay by the hour.
1. Sign up for a distant race
That is, one that's at least 500 miles away. The extra incentive of paying for airfare and a hotel room will add to your motivation to follow your training plan, says Carolyn Ross-Toren, chairwoman of the Mayor's Fitness Council in San Antonio.
2. Make a 'friendly' bet
Challenge your nemesis—that idea-stealing coworker or a non-mowing neighbor—to a contest. The first guy to drop 15 pounds, run a 6-minute mile, or bench- press 250 pounds wins. The key: "Make sure it's someone you don't particularly like," says Michael Mejia, C.S.C.S., Men's Health exercise advisor. (It's okay if your rival thinks you're best friends.)
3. Tie exercise to your health
Check your cholesterol. Then set a goal of lowering your LDL cholesterol by 20 points and increasing your HDL cholesterol by 5 points. "You'll decrease your risk of heart disease while providing yourself with a very important, concrete goal," says John Thyfault, Ph.D., C.S.C.S., an exercise researcher at East Carolina University. Ask your doctor to write a prescription for new blood work in a month. You'll just have to go to the lab, and the doctor will call you with the results.
4. Switch your training partners
Working out with a partner who will hold you accountable for showing up at the gym works well—for a while. But the more familiar you are with the partner, the easier it becomes to back out of workout plans. "Close friends and family members don't always make the best training partners because they may allow you to slack off or cancel workouts," says Jacqueline Wagner, C.S.C.S., a trainer in New York City. To keep this from happening, find a new, less forgiving workout partner every few months.
5. Compete
Find a sport or event that you enjoy, and train to compete in it. "It adds a greater meaning to each workout," says Alex Koch, Ph.D., C.S.C.S., an exercise researcher (and competitive weight lifter) at Truman State University. Consider training for the World Master's games in 2009 (www.2009worldmasters.com), an Olympics-like competition for regular guys. Events include basketball, rowing, golf, triathlon, and weight lifting.
6. Think about fat
Your body is storing and burning fat simultaneously, but it's always doing one faster than the other. "Understanding that you're getting either fatter or leaner at any one time will keep you body-conscious so you won't overeat or underexercise," says Alwyn Cosgrove, C.S.C.S., owner of Results Fitness Training in Santa Clarita, California.
7. Do a daily gut check
Place your fingers on your belly and inhale deeply so that it expands. As you exhale, contract your abdominal muscles and push your fingertips against your hard abdominal wall. Now pinch. "You're holding pure fat between your fingers," says Tom Seabourne, Ph.D., author of Athletic Abs. Do this every day, 30 minutes before your workout, and you'll find that you'll rarely decide to skip it.
8. Join a fitness message board
It'll be full of inspiration from men who have accomplished their goals and are working toward new ones. Our particular favorite: the 52-Day Challenge. Created by a Men's Health Belly-Off Club Forum member with the username "Determined," it's designed to foster encouragement, discipline, and accountability. "Each participant posts and tracks his goals for a 52-day period so that everyone is accountable to the other members," says Determined. To sign up, click here.
9. Strike an agreement with your wife and kids
The rule: You get 1 hour to yourself every day, provided that you use it for exercise (and reciprocate the favor). So there's no pressure to do household chores, play marathon games of Monopoly, or be a doting husband (a fat, doting husband). "Since it's for your health, it's a contract they can't refuse. And that will allow you to exercise guilt-free while acting as a role model for your children," says Darren Steeves, C.S.C.S., a trainer in Canada.
10. Burn a workout CD
Studies have shown that men who pedal stationary cycles while listening to their favorite music will do so longer and more intensely than men who exercise without music. So burn a disc with your favorite adrenaline-boosting songs (maybe something by Limp Bizkit or—if you're over 40—Hot Tuna).
11. Plan your workouts in advance
At the start of each month, schedule all of your workouts at once, and cross them off as they're completed. For an average month, you might try for a total of 16 workouts. If any are left undone at the end of the month, tack them on to the following month. And make sure you have a contingency plan for bad weather and unscheduled meetings. "You're about 40 percent more likely to work out if you have strategies to help you overcome these obstacles," says Rod Dishman, Ph.D., an exercise scientist at the University of Georgia.
12. Squat first
If you have trouble finishing your weight workout, start with the exercises you dread. "You'll look forward to your favorite exercises at the end of your workout, which will encourage you to complete the entire session," says John Williams, C.S.C.S., co-owner of Spectrum Conditioning in Port Washington, New York.
13. Schedule a body-composition test every 2 months
It'll provide you with a clear end date for the simple goal of losing body fat or gaining muscle. "Tangible results are the best motivator," says Tim Kuebler, C.S.C.S., a trainer in Kansas City, Missouri. Your gym probably offers the service for a small fee—just make sure the same trainer performs the test each time.
14. Don't do what you hate
"Whenever you start to dread your workout, do what appeals to you instead," says John Raglin, Ph.D., an exercise psychologist at Indiana University. If you loathe going to a gym, try working out at home. (Check the Men's Health Home Workout Bible for ideas.) If you despise the treadmill, then jump rope, lift weights, or find a basketball court. Bottom line: If you're sick of your routine, find a new one.
15. Go through the motions
On days when you don't feel like working out, make the only requirement of your exercise session a single set of your favorite exercise. "It's likely that once you've started, you'll finish," says Rachel Cosgrove, C.S.C.S. If you still don't feel like being in the gym, go home. This way, you never actually stop exercising; you just have some gaps in your training log.
16. Start a streak
There's nothing like a winning streak to attract fans to the ballpark. Do the same for your workout by trying to set a new record for consecutive workouts without a miss. "Every time your streak ends, strive to set a longer mark in your next attempt," says Williams.
17. Make your goals attractive
"To stay motivated, frame your goals so that they drive you to achieve them," says Charles Staley, owner of Edtsecrets.com. For example, if you're a 200-pound guy, decide whether you'd rather bench "over 200 pounds," "the bar with two 45-pound plates on each side," or "your body weight." They're all different ways of saying the same thing, but one is probably more motivating to you than the others.
18. See your body through her eyes
Ask your wife to make like Howard Stern and identify your most displeasing physical characteristic. "It's instant motivation," says Mejia. If she's hesitant, make a list for her—abs, love handles, upper arms, and so on—and have her rank them from best to worst. Make the most-hated body part your workout focus for 4 weeks, then repeat the quiz for more motivation.
19. Buy a year's worth of protein
"If a guy believes that a supplement will help him achieve better results, he'll be more inclined to keep up his workouts in order to reap the full benefits and avoid wasting his money," says Kuebler. Stick with the stuff that really does help: protein and creatine, from major brands like MuscleTech, EAS, and Biotest.
20. Blackmail yourself
Take a picture of yourself shirtless, holding a sign that shows your e-mail address. Then e-mail it to a trusted but sadistic friend, with the following instructions: "If I don't send you a new picture that shows serious improvement in 12 weeks, post this photo at hotornot.com and send the link to the addresses listed below... " (Include as many e-mail addresses—especially of female acquaintances—as possible.) "It's nasty, but extremely effective," says Alwyn Cosgrove.
Sunday, August 26, 2007
Programs.
Here is a little spiel about what I am all about. Have a look for yourself! I will work in mainly the Denver metro area. Right now I am trying to put an emphasis on cycling lessons.
Our goal: To help you achieve YOUR goals with fitness, nutrition, and sustainability. Improve your overall health!
Why get healthy? It will help you live longer, reduce your risk of heart disease (the number one killer of men and women in the US) and reduce risk of cancers. Plus, you will feel more energetic, sleep better, have more self-confidence, and look great!
How? There are lots of little things you can do to improve your health and energy levels. The hardest part is getting started. We’ll show you what to do, how to do it, and help you stay motivated. We offer individualized programs to help you be you! The level of commitment is up to you!
Programs offered:
Programs can easily be combined
General fitness program
Who is it for? People who are unfamiliar with exercise and want to start. We will assess what activity will best fit your personality and get you started. Whether you want to start hiking, cycling, weight lifting, or team sports, we will get you up and running!
Cycling Program
Starter Package: This package is for someone who is brand new to cycling and wants to get a bike. We will meet with you and determine what kind of riding you want to do. Then, we will go to the store or online and help you select a bike that will fit your needs, skill level, and goals. We will also help you select a helmet, discuss nutrition/sports drinks for riding, and where you should go ride. Included in this package is learning how to do general bike maintenance (oiling your chain, changing a flat tire) and a starter kit (includes a tube, pump, tire levers, chain lube, and multi-tool)
The Lesson Package:
Mountain biking: We will take you out riding on actual trails and show you the ropes of mountain biking, figure out your weaknesses, and suggest ways to improve.
Road biking: We will take you out on the road and show great places to go ride, rules of the road, and the basics of road riding.
The Coaching Package:
Now that you love riding your bike, you probably want to get faster. Maybe to show your friends how much faster you are than them, or maybe you want to try a race. We will design individualized training programs on a monthly, weekly, or bi-weekly basis. Prices vary depending on amount of contact and schedule frequency.
The Running Coach:
We will show you what to do to select the proper running equipment and design running programs based on your ability level and goals.
The Nutrition Program
Want to know how to eat healthier? We will do an analysis of your diet and go grocery shopping with you to help you make smart choices. We will also teach you what to look for on nutrition fact labels or ingredient lists, and discuss why some foods are better than others. We can also do a weekly nutrition analysis where you send us everything you eat and we can help you make better decisions about you fuel yourself with.
The GoGreen Program
Most of the time, the healthier you get, the healthier you want to be. Health is not only a fitness thing, but also living in a healthy environment. We will come to your house and help you do things to make your house more energy efficient, healthy, and do the work for you. Examples include changing all the light bulbs in your house to CFLS, adding air to your car tires to save on gas, discussing toxins in household and beauty products, and replacing them with more eco-friendly options.
*Fees can be a flat rate or hourly
Our goal: To help you achieve YOUR goals with fitness, nutrition, and sustainability. Improve your overall health!
Why get healthy? It will help you live longer, reduce your risk of heart disease (the number one killer of men and women in the US) and reduce risk of cancers. Plus, you will feel more energetic, sleep better, have more self-confidence, and look great!
How? There are lots of little things you can do to improve your health and energy levels. The hardest part is getting started. We’ll show you what to do, how to do it, and help you stay motivated. We offer individualized programs to help you be you! The level of commitment is up to you!
Programs offered:
Programs can easily be combined
General fitness program
Who is it for? People who are unfamiliar with exercise and want to start. We will assess what activity will best fit your personality and get you started. Whether you want to start hiking, cycling, weight lifting, or team sports, we will get you up and running!
Cycling Program
Starter Package: This package is for someone who is brand new to cycling and wants to get a bike. We will meet with you and determine what kind of riding you want to do. Then, we will go to the store or online and help you select a bike that will fit your needs, skill level, and goals. We will also help you select a helmet, discuss nutrition/sports drinks for riding, and where you should go ride. Included in this package is learning how to do general bike maintenance (oiling your chain, changing a flat tire) and a starter kit (includes a tube, pump, tire levers, chain lube, and multi-tool)
The Lesson Package:
Mountain biking: We will take you out riding on actual trails and show you the ropes of mountain biking, figure out your weaknesses, and suggest ways to improve.
Road biking: We will take you out on the road and show great places to go ride, rules of the road, and the basics of road riding.
The Coaching Package:
Now that you love riding your bike, you probably want to get faster. Maybe to show your friends how much faster you are than them, or maybe you want to try a race. We will design individualized training programs on a monthly, weekly, or bi-weekly basis. Prices vary depending on amount of contact and schedule frequency.
The Running Coach:
We will show you what to do to select the proper running equipment and design running programs based on your ability level and goals.
The Nutrition Program
Want to know how to eat healthier? We will do an analysis of your diet and go grocery shopping with you to help you make smart choices. We will also teach you what to look for on nutrition fact labels or ingredient lists, and discuss why some foods are better than others. We can also do a weekly nutrition analysis where you send us everything you eat and we can help you make better decisions about you fuel yourself with.
The GoGreen Program
Most of the time, the healthier you get, the healthier you want to be. Health is not only a fitness thing, but also living in a healthy environment. We will come to your house and help you do things to make your house more energy efficient, healthy, and do the work for you. Examples include changing all the light bulbs in your house to CFLS, adding air to your car tires to save on gas, discussing toxins in household and beauty products, and replacing them with more eco-friendly options.
*Fees can be a flat rate or hourly
New company
Hi there! My name is Sonya Looney. I'm a professional mountain biker, soon to be certified personal trainer, and ex-marathon runner. My company I am starting here is to help YOU become happier. I love fitness and helping other people achieve their goals. I have been coaching/giving health advice/training my friends for several years and have decided to have a go at making a real live business out of it! More about me, I'm finishing my Master's of Science in Electrical Engineering this fall with a focus on biomedical engineering. I'm currently working as a solar designer for Sunflower Solar and teaching(TA-ing) Circuits 2 at the university. I'm going to go to PA school in a few years too. Send me a message, I'd love to hear from you!
This is me.
I will work in the Denver-metro area, but will also do coaching anywhere.
This is me.
I will work in the Denver-metro area, but will also do coaching anywhere.
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