Five Weeks In

Some of the masses from the juvenile diabetes walk yesterday. It ended up being a beautiful day despite the monsoons we experienced the day before. A nice little group of friends and family participated in the walk. Thanks everyone!

Next year, I think I'm going to give 'JDRF Ride To Cure Diabetes' a shot. It's held in four locations, Sonoma, Whitefish, Death Valley, and Asheville. Each location has a 30 mile course, 62 mile course, and 100 mile course of riding. I've actually never been on my bike for more than 10 miles at a time so this should proove to be an interesting training experience for me. The dates for 2009 aren't set yet, but I imagine it'll be an amazing experience. Check it out.

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There's just about a week left of the 6 week challenge. I'd love to hear how everyone is doing and progressing.

To Motivate You...

The other day Erica sent me an email with the status of the challenge she proposed to herself. It may inspire you. Here's the exact email.

Hey Pam

I just wanted to update you on the progress of my new healthy lunch goal. I wanted to share because the results are seriously better than I could have ever anticipated and I'm so excited about it.

I started bringing my lunch or getting salads and some sort of protein from the cafeteria. Sure, I am saving money, but that's not the best thing that's happening. I find that when I eat a healthy lunch (in lieu of heavy or carb-y restaurant food), I feel SO GOOD for the rest of the day. I do not get tired. This means no feeling like I'm going to fall asleep by the end of the workday, and no desire to take a nap before class. It also means that my performance in workouts is better. This floored me. Last night, I was the first one to finish the Crossfit workout and that never happens to me. I didn't get tired or feel like I was going to puke at all. I was like "wtf is going on here?" It allows me to work out harder; it's amazing.

I also find that eating a good lunch sets a healthy precedent for the rest of the day. If I know my lunch was really healthy, I have no desire to fuck up with restaurant food or unhealthy snacks later.

So in short, I am AMAZED at this simple step I've taken and the chain reaction it's had. I didn't expect it. I mean, I knew intellecutally that diet was a huge part of the equation, but I was minimizing it because my own on-the-run eating was bad. This is the best change I've made for myself since I decided to "get healthy" in the first place a year and a half ago!

Erica

Excellent work Erica!

As the cold season approaches...

Cold on two fronts, for that matter. The cold (coughing, sneezing, running nose) season and the cold (brrr) season are fast approaching us. In fact, I think we're already in the midst of the first one.

The cold season can take a toll on working out in many ways...

1. When it's no longer light in the morning, it's harder to get out of bed.
2. When it's cold in the morning it's harder to get out of bed.
3. When you have a cold you're less motivated to get to the gym.
4. Since it's getting colder you're wearing bigger clothes and it's easier to hide the fact that you haven't been making it to the gym.
5. The fall season brings us baked goods that seem simply irresitable, like pumpkin pie, apple pie, fresh baked muffins, and so much more.

Since I just listed the majority of excuses for you, there's no need to use them. In fact making sure you get in your workout during the next few months is even better for you (no I don't have research on that but it makes sense) for the following reasons.

1. The stressors of the holiday season are slowly creaping upon us, relieve all that stress with a good quick workout.
2. The food of the holiday season is creaping into our homes, and offices, and everywhere we turn, so getting in your workout helps you to say no to them, or atleast gives you the boost you need to get rid of them after you've eaten them.
3. While you're friends are hiding in their bulkly winter wears you won't have to worry when that unseasonably warm day comes along that calls for a tshirt and jeans.
4. Lastly, we all need some 'me' time during the upcoming holiday season, so make sure you're working out several times a week, and start thinking of yourself.

Self Evaluation

It is easy for us to forget about the small things we do on a daily basis. Not only that, but there are two ways that this can effect us. For one, forgetting about the handfull of M&Ms you ate at the receptionist desk, and the half a cookie you ate with your afternoon coffee, can negatively effect your training/weight loss goals. The second is forgetting that you take the stairs 8 flights each morning, afternoon and evening, or that you walk to work rather than drive.

My point is this, you might not drop those last 5lbs if you keep forgetting about the M&Ms and the cookie, and you might not realize the actual difference of taking the stairs or walking on a daily basis in addition to your regular workout routine but both add up.

The best thing to do is to keep a journal of your nutrition and daily activities. If you write down everything and don't end up with selective memory, you might notice a pattern, or realize you snack poorly far more often than you ever remember.

This isn't a task you need to complete for the rest of your life, unless you really want to, but it is a great task to do for about 6-8 weeks every 3-4 months. Get yourself in check, and if you notice you might be slacking again in a few months, simply start keeping the journal again. There's nothing like stepping back and taking a look at the whole picture.

A Little Disappointed

This is not the picture of a person who you would expect to use...




these 5 pound dumbbells. Does she or is she trying to get women to follow her workout?


I don't regularly read Shape magazine, but for some reason or another it, along with several other magazines, are sent to the gym. So imagine my suprise when I'm flipping through the Novenber issue of Shape and come accross an artcile with a circuit training program that Gina Carano uses.

Score! I can't wait to read this, she is after all, The Female Mixed Martial Artist.

Imagine my disappoint when I read the article. I know, I didn't think it was possible, but here she is an undefeated female mixed martial artist. She spares in the ring for a living, and she's talking about needing strength, endurance, and balance to supplement her technique training, and she's using 5 - 10lb dumbbells in the article! Give me a break!!

I don't know what to believe. Does she really use 5-10lb dumbbells? Or is she softening the size of the weights she regularly uses so more women try the workout?

I don't care! This is absurd. I've said it a million and one times, a woman's purse, or backpack for that matter, weighs more than 5-10lbs. You can't tell me that this undefeated mixed martial artist trains with 5-10lb dumbbells. She punches and kicks her opponents in the face of crying outloud!

She talks about jumping rope and shadow boxing, that's great, perfect movement patterns for active rest (no complaints...seriously,) but afterwards we're supposed to be doing a twisting squat with a 10lb dumbbell, good morning raises (which just has a standing calf raise after the good morning is performed---which isn't necessary) and partial one legged squats. I can't believe what I am reading.

I have more work to do than I thought.

Extra Incentive

To help keep you on track with the goals I challenged you to a few days ago, I've decided to give away some free training material the person who meets their stated goals within the next six weeks.

You still have a chance to join in on the challenge. All you have to do is post your goals on the blog as well as your progress. It's pretty simple, and I guarantee that by checking in you'll reach your goals even sooner.

The person who meets their goals and keeps us update through the blog will recieve a copy of 'The Redeemer - The bodyweight workout guide' as well as a copy of my brand new conditioning DVD. No charge to you, just keep posting your progress on the blog.

Looking forward to hearing about the challenges you've chosen.