Note to self--- Check the wind chill

While I am thawing out, I thought I would say hello.  Here is the beautiful sunrise coming up at the park.  It was time to exercise for me and my dog convinced me with his lonely howl to take him to the park instead of doing the treadmill today. Yes, I am a pushover.  I looked out my window and what did I see?  Twenty degrees.  Not bad.  Oops!  I forgot to take into account my thermometer is close to my dryer vent and I have done a few loads of laundry today.  Plus, the real temperature according to my phone when I got home frozen was 11 degrees, feels like -3.  Its OK, I can move my face again and the frostbite shouldn't be too bad.  Yes, those temperatures are Fahrenheit.

Tip for the day?  Track what you eat.  I have been using "MyFitnessPal.com to track my calories and exercise.  It has been a reality check to see what I really do.  Part of fixing a problem is knowing what the problem is. It also motivates me to exercise everyday because I like adding those extra calories, even if I don't use them.  I like the accountability of knowing I have to log what I eat.  I take days off from doing this however.  Let it be a tool, not an obsession.  You know what I mean.

Get healthier today! :-)

Feeling tired? Want to get stronger?

What if your goal is to get stronger and to be able to workout longer, or just be able to hang longer with the kids when you take them sledding?  How do you do it?

You use the overload principle.  If you want to make a muscle stronger, you need to work it harder than it is used to working so it has to adapt.  If you want to build your arm muscles, work those muscles hard enough that you fatigue them.  Then your body will build stronger muscles because you need them.

This is a specific principle applied to weight training, but it can also apply to cardiovascular workouts too.  If you want to be able to jog longer or harder than you can now, you have to push yourself harder than you think you can now.  What happens when you do?   One of the ways your body adapts is by building more blood vessels.  When this happens, blood can get to your muscles faster and in larger quantities. This makes you be able to workout longer and harder with less effort. Your body is more efficient.  This is one of the reasons working out helps you have more energy all during the day.

Persistent, not Perfect!

 Here is your pep talk for the day . . .  See what a beautiful winter scene we have here?  Little do I know what is waiting!

 Yes, I fell on my front three times today and here is my frosty shirt to prove it.  I am making up for the last three times when I didn't fall.  I even almost hit a tree today.  I am an expert in getting up on skis now, just ask me how if you need help.  Maybe ski conditions weren't so great today?  I could have taken a clue when I saw NO other skiers in an hour and 15 minutes.  I had fun anyway dang it!  What can we learn from this?  GET UP AND KEEP TRYING!  Who cares if you are not perfect with all your goals? Are you trying?  Are you learning some things and getting stronger, or more flexible, or happier?  That is the point.

Dust yourself off and keep going!  The pioneers that made it to the Salt Lake Valley just kept going.  And I bet they laughed at themselves once in awhile to keep things in perspective.  It is OK, you can laugh at me.  I give you permission.  I laughed too!  I could have been a snowball if I would have kept rolling, I think.

Everyday can be a new start!  Keep up the good work.

Way to go to Adriana, Judy, Marcia and Katie who emailed me about their goals this week!

Why and How of Cardio Exercise

Just a tip today, since you probably don't want to see a picture of me on the treadmill!  Cardio Exercise has the following benefits, to name a few.  There are many more!  Ask me for my complete list if you are interested.

*Reduction in blood pressure

*Increased HDL cholesterol (the good cholesterol)

*Decreased total cholesterol

*Decreased body fat stores

*Increased aerobic work capacity (you can work harder, easier)

*Decreased clinical symptoms of anxiety, tension and depression (it works, seriously!)

*Reduction in glucose-stimulated insulin secretion (your body can handle sugars better)

*Increased heart function

*Reduction in mortality in postmyocardial infarction patients (less deaths in heart problem patients) 

*Prevention of type 2 diabetes (the adult onset kind)

Taken from ACE Personal Trainer Manual, 3^rd Edition, p 214

(with Donna comments in parentheses) 

How to do it?

Do something to get your heart rate up (use large muscles) for 30-40 minutes, at least 3 times a week. Start off slowly and work up to harder workouts.

Cool down for 5-10 minutes.  Examples are running, jogging, walking, swimming, aerobics, stair climbing, etc. 

Don't have 30-40 minutes?  Do bursts of 5-10 minutes a few times during the day.  It can have the same training effect on your heart!

"Two roads diverged in a [white and beautiful] wood, and I---

I took the one less traveled by, [the one where I exercise more]
And that has made all the difference.

"The Road Not Taken" by Robert Frost,
[with little additions by Donna]

Bernice, Jessica and I were out yesterday afternoon hiking through the white covered woods.  It was great!  We had fun talking and getting some fresh air at the same time.  What a beautiful park!  Bernice sported her homemade hat (nice job) and Jessica made a stunning snow angel.  Check out the videos----

Notice my new, "What I will do this week."  Join me for weight training at my house!  Kids welcome.  What will you do this week?  Send me a note---

Tip for the day--- Fill half your plate with vegetables, then add the other stuff.

Swimming anyone?

Are those upside down?

 Doesn't that look inviting?

Now you know what it is like to walk to the pool.  See, no scary high schoolers or bogeymen. The most people I have ever seen in the pool is about 5.  Join me!

Commitment to exercise means flexibility!

I was called in to work (I am a sub) at the last minute so I wasn't able to ski yesterday morning.  Cross-country skiing turned into yoga and then stationary bike in front of American Idol.  I committed to myself and to you to exercise yesterday, so I modified!  Today I am heading to the pool.  See you there at 8 am if you can make it.  Happy exercising!

Tip for the day--- be flexible and do what you can.  Even a short walk can really help your heart if that is all you have time to do!

Swimming like a fish . . . and ideas to try.

Swimming was great this morning!  Want help with swimming?  I was a swimming teacher in college if anyone needs some help.  It is great exercise!

I found a couple of great tools if you are interested.  One is "MyFitnessPal.com"  It is a easy way to keep track of calories, water or a way to make sure you are getting the nutrients you need.  You easily enter foods and portions and it figures calories and nutrients.  You can even use your phone camera to scan the bar code to log the exact item you are eating.  There is an Android App (free) and an iphone App also if anyone is interested.

The other thing I found that I really like is endomondo.com.  (There are also free apps for that too.)  You can track how far you have gone using the GPS feature.  Just go for a walk or run and then look at the map to see where you went, how fast you were going and how many calories you burned.  They also have competitions that can be motivating if you like that kind of incentive.  It is fun; give it a try if you are interested!  Endomondo stands for many endorphines.  To release endorphines, according to ehow.com, you could

"Exercise hard. Most athletes will tell you of a "runner's high" that they sometimes feel when they push their bodies to the limit. Endorphins are released when you are involved in strenuous exercise that allows your body to go beyond physical pain and its limitations and it may leave you with a euphoric high."  

Read more: How to Release Endorphins | eHow.com http://www.ehow.com/how_2063616_release-endorphins.html#ixzz1BPtPtiqP

Have something that has helped you or an interesting health related thing you have learned?  Share!

Cross Country Skiing at today at sunrise-- so beautiful! Cute dog too---

What will you do this week?

This week I will:
Monday- Cross Country Ski, 8 am, Yoga 7 pm
Tuesday- Swim, 8 am
Wednesday- Cross Country Ski 8 am (9 am if anyone joining me will want to rent skis.  I am a beginner, fyi.)
Thursday- Swim, 8 am
Friday- Winter Hike, 4 pm

What will you do?  Send me your goals for the week.  At the end of the week report back how it went, what you learned and what you will do next week.  I would love to have anyone join me.  Don't forget to check out the health topic for the week!