Wednesday, July 22, 2009
3' vertical leap anyone
http://video.yahoo.com/watch/5569338?fr=yvmtf
best option is probably to cut and paste the link I am new to this and could not figure out how to add the hyperlink.
Tuesday, July 21, 2009
What Motivates me?

Monday, July 13, 2009
What does it mean to "get fit"?
Over the course of my life my answer to this question has changed. When I was younger I wanted to have bigger muscles so I spent much of my time in the gym lifting weights. Then I wanted to gain weight because steer wrestling isn't for tiny guys so I lifted weights and even tried to gain weight, which I was successful doing. Then I wanted to slim down for my wedding so I started running, and I was also able to do that as well. Next came the triathlon and then yoga. So, you can see that I have been all over the continuum.
However, only lately have I begun to think about fitness as a mind and WHOLE body state of being. I want to be (and I want my training clients to be) fit 360 degrees. So, what does "get fit" mean? Well according to this article, and I would agree, it contains several components:
- Aerobic fitness aka cardio
- Strength
- Flexibility/Balance
- Body Composition
Maybe we are paying a little too much attention to the jeans and most, if not all of us are probably certainly neglecting the flexibility piece. Just food for thought...
Sunday, July 12, 2009
New Posts Below!!
Anyway, check them out and enjoy, they are delicious! More soon.
Happy Monday!
Friday, July 3, 2009
It's SMART to set goals
SMART is a goal setting acronym that's often used and is very useful:
SPECIFIC - You need to set a specific goal, for example, my wife is training for a half marathon on September 20th (Bolder Backroads, great race if anyone is interested). She has set a specific goal. I want to get fit isn't specific.
MEASURABLE - You have to know when and if you have reached your goal. So, you might want to say I'd like to lose 10 pounds in 10 weeks (then get specific, how are you going to accomplish that goal).
ACHIEVABLE - Be honest with yourself about your abilities. There are also other things to take in to consideration like your schedule and family time. For example, I would like to complete an Ironman Triathlon, but given my school schedule and family this isn't an option for me right now. It's not outside of my ability but its also not a goal that will work with my life.
REWARD-ORIENTED - This is a Pavlov's dog kind of experiment. When you do something that you have planned to do to make the next step towards your goal treat yourself to something. My wife might get a facial for every mile she increases towards her 13 mile goal, for example. This just gives you a positive reinforcement and another reason to strap on your gym shoes.
TIME-FRAMED - You need to give yourself a deadline to provide a sense of urgency. If you give yourself a year to lose 10 pounds you will probably be doing the same thing for the same 10 pounds next year. Be realistic but don't be too generous.
I would add to this acronym ACCOUNTABILITY. If you are accountable to someone (preferably not your husband or wife) you are more likely to meet your goals. Sometimes we just need some encouragement.
To that end, please respond with some of the goals you have for yourself in the coming months.
Better than Clif?
Banana Oatmeal Pancakes
- 3/4 cup quick-cooking oats
- 3/4 cup whole wheat flour
- 1 tsp. baking powder
- 1/2 tsp. baking soda
- 1 medium banana, mashed
- 1 egg
- 3/4 cup skim milk
- 2 tbsp. olive oil
Combine dry ingredients. Combine banana and egg, then add milk and oil. Add to dry ingredients. Cook on griddle. Makes about 10 pancakes.
Try these with just a bit of syrup. They have plenty of flavor and texture so you can save yourself a few calories and forgo the butter or have butter and leave off the syrup. Hey, don't knock it until you've tried it!
Fantastic Summer Burger Recipe
What you need:
- 1 egg
- 1 lb lean ground beef
- 1/2 cup oats
- 1/3 cup diced onion (the smaller the better)
- 1/2 cup chopped spinach (fresh or frozen and again the smaller the better)
- 2 Tbsp reduced fat mexican blend cheese
- salt and pepper to taste
- 4 Whole-grain buns
In a large bowl, whisk the egg. Add everything else and mix (your hands work the best here). Divide and shape in to four patties. Grill.
Be sure to load this up with veggies: lettuce, tomato, avocado (healthy fat), ketchup (free condiment), mustard etc. Enjoy this super yummy meal.
BTW - These burgers freeze really well so you can make a double batch, freeze half and have a ready made dinner on another night.
Thursday, July 2, 2009
Need a few reasons to get in shape?
In case you need some motivation, here are just a few reasons to get moving...
- You want to banish the blues
- You want to quit smoking
- You want to keep up with your hyperactive kids
- You want to put all photos in your photo album - not just the ones where your double chin isn't showing ;)
- You want to run a 5k fun run with your friends and actually have fun doing it
- You want to feel young again
- You want to boost your mood
- You want to look great for your class reunion
- You want to take out your stress on something other than your family
- You want to check 'run a marathon' off of your 'to do' list
Sometime I hope to tell you about what motivates me. I am so passionate about health and fitness that I want to share some of my enthusiasm with you. A healthy, energetic, fit body starts with one step. If you haven't already taken that step I hope I can help you do it. Feel free to post any questions and comments you might have and hopefully I can be of assistance.
Until next time...Cheers! To your good health!