fitness's topics - tribe.net

Feet numbness

2008-05-30T22:18:17Z

Whenever I'm doing a recumbent bike thing, sometimes my toes and part of my feet will go numb. It's like I'm clenching them too hard or something, except that I'm not aware I'm doing it. And it doesn't matter which shoes I'm wearing. Moving my toes around seems to help. Anyone experience anything like this?

posted in fitness - 1 reply

Headaches......ouch!

2008-05-23T03:31:18Z

My goal this year is to compete in Figure for 45+ and Tall and Over All! I have upped my work time and weights and reps. I have been doing pretty good for the past month. But, the last 3 days when I finish a set, I get a pounding or pressure headache. It goes away in about 3 min, but comes back after the set. I am breathing correctly and I do not drink coffee. ( I was told once that drinking coffee brought this on, I stopped and the pain went away) but now it is terrible.

Any ideas or help here?

posted in fitness - 7 replies

Exercise ball

2008-05-22T04:43:50Z

So I have one of those wonderful exercise balls. Not only do I enjoy working out with it but it’s also great at the dinner table or at my desk.
My daughters of 5 months loves to bounce on it.
My only problem is that I don’t have a pump to pump it up. I used to take it to a fitness store down the road but they closed.
Can I use a regular bike bump? Do I need any special attachments for it?
Ug it turns my stomach thinking about having to pump this thing up myself as I have an odd phobia of blowing this up.

posted in fitness - 3 replies

Tips for a flatter belly

2008-05-13T21:15:21Z

any ideas anyone though i run a fair bit, my belly sticks out.
I'm not necessarily looking for the six-pack but would like something more flatter.

I know diet plays a roll, as does exercise.
What helped flatten your belly.
any tiops
Thanks

posted in fitness - 50 replies

Sports Bras

2008-04-23T16:41:22Z

Does anyone have good recommendations for good sports bras for well-endowed women? I'm a 36DD and I've found two that work well. One is the Moving Comfort Fiona Bra (http://www.rei.com/product/718027?vcat=REI_SSHP_WOMENS_CLOTHING_TOC), and for REAL compression and support I love the Enell Sports Bra (http://www.rei.com/product/730268?vcat=REI_SSHP_WOMENS_CLOTHING_TOC). Any other recommendations?

posted in fitness - 6 replies

Net Calories?

2008-04-20T20:00:24Z

After two lazy years, I've gotten back into working out regularly. My goals are to lose the weight I've gained and improve my overall fitness level. It's going pretty well. I do about 30-40 mins of cardio and 15 minutes of ab work about 4 days a week. I also do a moderately intense yoga session twice a week (often in the same day as cardio/abs). In 2 1/2 months I've lost about 8 pounds and firmed up.

I've been happy with my progress until lately. I'm terribly hungry and because of my increased muscle mass and activity level, I've started eating lots of junk food. I'm a big believer in "a calorie is a calorie" so I've kept my overall number of NET calories in line by just adding to my cardio routine. I'm still trying to limit the junk food anyway, because I don't think sugar is providing me with the nutrition I need to fuel my body... :)

So my two questions are:
1. How accurate are the "calories burned" readouts on the gym cardio machines when weight and age are entered and heart rate monitored? I go at a moderate to moderately strenuous pace (150-165 heart rate) and regardless of the machine, I tend to burn on average about 11 calories/minute.
2. Is monitoring my net calories an effective way to lose weight, or should I continue adding exercise and still cut calorie intake? Is there a guide in terms of total net calories I should have at the end of the day?

Thanks for your help!

posted in fitness - 4 replies

Recovering from injuries?

2008-04-11T21:10:49Z

Hi guys,

I have been athletic my entire life. Tennis, running, swimming, skiing. And a serious bike/car accident one year ago. I tried many methods to deal with injuries that I sustained, and I finally found one that works, and is totally self-reliant. I am now starting to work with the Egoscue Method and have started a group to explore it here: tribes.tribe.net/egoscue
Egoscue seems to be this wonderful combination of ’old-school’ excercise, pilates, and yoga that just realigns my system. And I can do this daily, no needles or doctor required.

I do not work for Egoscue, I am a graduate student in human physiology. But this system just totally rocked my world and not a lot of people know about it yet. I think that those interested in recovering from injuries in a healthy manner will really appreciate it.

My best.

http://phdroadshow.blogspot.com

posted in fitness - 0 replies

Totally Disorganized...

2008-02-16T06:24:38Z

I am a completly disorganized mess at the gym, and I could use a little help getting my act together.

I go to a 24 Hour that's literally across the street from work for me, so I get there 4 times a week. That's not a problem.

I'm in relatively good shape, and usually stretch and then do 30 min or so of pretty good cario. I vary the machines I use to keep from being bored. I do the cardio because it's good for me and, aside from wanting to keep in good shape, I'm trying to avoid the CV disease so rampant in my family.

Here's the deal--when I'm done with the cario portion, I get to do what I love, love, love--which is to lift. I know about alternating upper and lower body on different days, but I have a really hard time, say, on a upper body day, doing things in the correct order. I've heard that one start go shoulders, then back, then arms last, and I've also heard it doesn't matter.

Lower body the same thing--all different theories. money is really tight so I can't afford a trainer, and the ones at my gym are a pretty hardass salespeople. it's not like I could just do it here or there.

Any recommendations for how to do my favorite part of the workout more efficiently?

Thanks for any help in advance--Jen

posted in fitness - 1 reply

Running on the sidewalks

2008-02-05T07:13:32Z

I have a question, will it damage my health running on the sidewalks of a road that usualy have decent amount of cars driving on it? are bricks okay for running or damaging to the feet??

posted in fitness - 4 replies

Peaked my curiosity.....

2008-01-29T23:54:50Z

Human Growth Hormones (HGH)

I see it for sell on the net, I have seen it in the stores and I even had this one mountain of a guy at the gym tell me he could get me some off the black market?! What is the difference between the stuff in the store, compared to the on on the black market ( no needles invovled). Is this stuff any good? Does it really do what it claims to do? Is it allowed in competitions?

Opinions and thoughts on the stuff.....thank you.

posted in fitness - 24 replies

Yoga Namaskara

2007-12-27T16:27:40Z

I am inspired and honored to announce the birthing of a beautiful new yoga studio in Santa Rosa we are calling Yoga Namaskara. I have partnered with my brother Mark Mann, a new good friend and yogi of 14 years. In the past, Mark created Hamsa Yoga in Santa Rosa, and he is highly reputable in the SR and yoga community. We have partnered with Five Dragons Martial Arts School (http://www.fivedragons.com) the location and facility is amazing! We have other great teachers that have followings in SR that we are involving in the project. We are creating the schedule now with classes begining January 2nd 2008!

We plan to have monthly workshops, bringing new teachers and arts to the community, so that we may all continue to learn and grow. The first workshop will be February 10th featuring Dr. Maung Gyi and introducing the Bando Yoga systems to the North Bay.

I will be posting the schedule and more info as it develops
my schedule so far:

Morning Yoga
Mon through Fri 8-10 AM
Int, Adv
Silent Self-Practice with Michael

This silent sacred space is held for the yoga self practitioner to blossum among other flowering yogi's. Whether your practice is new or seasoned, whatever your style from Ashtanga to Zen, we welcome you in the spirit of self development, exploration and meditation. We welcome you to our garden.

Intuitive Yoga Flow
Tues, Thurs, Sat 10-11 AM
Beg, Int, Adv
with Michael

This light-hearted practice is focused on the moment, allowing the class rhythms, energy and desires of the present to create the process. Integrating yogic vinyasa, fitness fundamentals and martial arts movements this holistic practice promises to be fun, spontaneous and fullfilling. Please join me in creation and yoga of the Now.

Happy Holydays ya'll!
Many Blessings of Health, Joy and Abundance!
feel free to call or write with any questions, cheers or ideas
323 369 0575
-tt

posted in fitness - 0 replies

YA, IF WE'RE GONNA BE FIT, WE GOTSTA EAT HEALTHY!

2007-11-16T23:42:25Z

Baked Chicken and Spinach Stuffing
Prep Time: 35 min ; Start to Finish: 1 hr
Makes: 2 servings Nutrition Information

3 tablespoons maple-flavored syrup
2 tablespoons peach preserves
1/2 teaspoon Worcestershire sauce
2 bone-in skin-on chicken breasts (1 lb)
1/4 teaspoon salt
1/4 teaspoon pepper
4 frozen plain or buttermilk waffles
1 tablespoon butter or margarine
1/2 cup chopped onion (1 medium)
1/4 cup chicken broth
1/2 teaspoon poultry seasoning
1/2 teaspoon chopped fresh sage
1 tablespoon beaten egg white
1 box (9 oz) Green Giant® frozen spinach, thawed, drained (about 1 cup)
1 tablespoon chopped pecans

1 . Heat oven to 350°F. Spray 9-inch glass pie plate or 8-inch square pan with cooking spray. In small bowl, mix syrup, preserves and Worcestershire sauce. Place chicken, skin side up, in pie plate; sprinkle with salt and pepper. Spoon syrup mixture over chicken.
2 . Bake uncovered 40 to 45 minutes. Meanwhile, toast waffles until golden brown. Cool slightly, about 2 minutes. Cut waffles into 3/4-inch cubes; set aside. Spray 1-quart casserole with cooking spray (or use 9x5-inch nonstick loaf pan; do not spray). In 10-inch nonstick skillet, melt butter over medium heat. Add onion; cook and stir about 2 minutes or until tender. Stir in waffle pieces and broth, breaking up waffle pieces slightly to moisten. Sprinkle with poultry seasoning and sage. Remove from heat; cool about 5 minutes. Stir in egg white and spinach. Spoon stuffing into casserole. Sprinkle pecans over top.
3 . Twenty minutes before chicken is done, place casserole in oven next to chicken in pie plate. Spoon syrup mixture in pie plate over chicken. Bake chicken and stuffing uncovered 20 to 25 minutes longer or until juice of chicken is clear when thickest part is cut to bone (170°F) and stuffing is thoroughly heated. Spoon remaining syrup mixture in pie plate over chicken. Serve chicken with stuffing.

High Altitude (3500-6500 ft):In step 3, after adding stuffing to oven, bake chicken and stuffing 20 to 30 minutes longer.

posted in fitness - 2 replies

P90X

2007-11-07T02:21:40Z

Any comment on this home work out?

http://www.beachbody.com/jump.jsp?itemID=63&itemType=CATEGORY&path=1,2,21

posted in fitness - 2 replies

Jogging Stroller (x-post)

2007-10-24T02:54:44Z

Howdy

I have a multitude of giftcards for BabysRUs which I'd like to use on a jogging stroller - thus I am limited to the brands sold on the BabysRUs website. Any suggestions?

I'm leaning towards the BOB Sport Utility because it's got the knobbies - good for trails, but I'm also considering the BOB Ironman because it's light and **presently** all my running is on paved surfaces.

BRU also sells a few of the Baby Jogger brand strollers. Any help is appreciated!

Thanks,
alicia

posted in fitness - 0 replies

i have asthma!!

2007-10-16T16:25:33Z

hi,
i started weight training exercises a month ago. i got the exercise plan from www.freetrainers.com, which has a plan for people who don't own a gym membership. so i do everything at home, with a set of 5lb dumbbells (i started out with 3lb rocks!!). if it helps, i'll give you my stats and exercise and diet examples..
i'm a 24 year old female trying to gain muscle and lose body fat. i'm only 118lbs, but i'm also 5'1", and my body fat percentage is higher then i would like. while my weight has gone in between 110-120 for years, my body fat percentage has always seemed the same. i think i have a low metabolism, even though i always eat 6 small meals a day, and i get full very fast so i've always eaten small portions. i eat tons of vegetables and fruit, whole and pita bread, cottage cheese, shredded wheat, soup, salads, veggie burgers, tofu etc...ive been cutting back on meat and experimenting with vegan cooking, though i'm not vegan, i'm not even vegetarian, i just love to cook like i am.

my weight training program has me working out 3 days a week doing 4 sets of: pushups, side laterals, back, bicep curls, tricep extentions, crunches, squats, calf raises. sets 1 and 2 are 15 reps, set 3 is 12 and set 4 is 10.

before i started this program i was running 1 mile 5 days a week. i stopped because i hate it and ive been dancing for hours on the weekends. 1 mile is nothing, and it probably does nothing wither....people say that 3-10 miles is a good run, but i can barely handle only 1 mile......i have asthma. not just from exercising, but from various allergy sources as well. running always acts up my asthma. I have read by tons of people on forums that HIIT is a great cardio exercise that helps you lose body fat better then running long, lower intensity jogs. I tried it, and my asthma was really bad while I was exercising, and also for 30 MIN!! after!! even with my inhaler.
so.......what should I do about cardio??
are there any other exericses that help achieve higher metabolism and lower body fat?

posted in fitness - 2 replies

Strength Training at home

2007-10-16T12:27:12Z

Indoors i have
3 pairs of dumb-bells 3 different weights
a medicine ball
a long exercise bar (not sure of its proper name)
a few core stability balls
various resistance bands (various strengths)
a skipping rope (not a kids one a proper exercise one)
wobble board

I know i should use them more but any idea of what exercises i can do, or links to good sites to give me good strength, without bulking up

posted in fitness - 5 replies

BIKING

2007-09-30T13:54:40Z

I am interested to discuss bike riding and the healthy effects of it. Who rides a bike to work? For fun? If you ride a bike to work do you feel like Forrest Gump? Or do you have no problem with other jerks that for some reason look down on you if youre not driving a car? I have been trying to sell my Corvette through a high end consignment dealer and have been riding my bike 9 miles daily roundtrip to and from work for six weeks now.

On one hand I feel.............. actually I could be really upset about the poor financial decisions I have made in the past few years. But I swear that even after the car sells I think I will continue biking to work. I get a MAJOR cardio workout twice a day. I still feel like shit alot for various reasons. But I have also been feeling ALOT better than I have in the past 2 or 3 years.

I used to work out regularly until the last few years. Never majorly. Off and on and even when regular I always felt like a lightweight. But this morning when I got out of the shower and was drying off I looked at myself and was actually surprised at noticing I actually looked pretty hot to myself. lol Like, if I were someone else, I would totally do me. : )

Hmm. lol Anyway. I am really into the bike thing even though it is getting colder and it might actually rain again one day in the future? Hopefully not acid rain. That would be cool if acid rain was actually LSD. Everyone would just walk outside and look up and close their eyes and stick out their tongues. I know some people would be collecting it in buckets or laying down with their face in the gutters drinking as much as possible. Then everyone would go back inside and tune into doing time in the universal mind.

So what does the collective consciousness have to say about bike riding?

And HAPPY 15 th BIRTHDAY to Critical Mass !!! Even though there is controversy. I have actually been in a car that was pounded by those guys. This was years ago. But my stupid friend Audra thought she should drive into them when I explained that she just needed to wait till they all went by. She was so angry. She brought it on herself. Afterward my friend Star and I were like "Uh, you can take us home now." I can't remember if this is the same night she thought she could get into clubs without an ID. We went to like 5 places and finally were telling her to take us to the liquor store and we could go back to my place and get our drink on and dance around to some KMFDM, Die Krupps and NIN. Then we wound up completely obliterated listening to Frontline Assembly.

Who knew those might be good memories one day? Damn.

posted in fitness - 8 replies

exercise for the rehab ball!~ creates a nice rear-end!

2007-09-21T00:53:16Z

http://www.qfac.com/gear/balls2.html

posted in fitness - 0 replies

CHOCOLATE is gooooooood for you~moderation ;)*

2007-09-17T21:44:14Z

Dark Chocolate Is Healthy Chocolate
Dark Chocolate Has Health Benefits Not Seen in Other Varieties
By Daniel J. DeNoon
WebMD Medical NewsAug. 27, 2003 -- Got high blood pressure? Try a truffle. Worried about heart disease? Buy a bon-bon.

It's the best medical news in ages. Studies in two prestigious scientific journals say dark chocolate -- but not white chocolate or milk chocolate -- is good for you.

Dark Chocolate Lowers Blood Pressure
Dark chocolate -- not white chocolate -- lowers high blood pressure, say Dirk Taubert, MD, PhD, and colleagues at the University of Cologne, Germany. Their report appears in the Aug. 27 issue of The Journal of the American Medical Association.

But that's no license to go on a chocolate binge. Eating more dark chocolate can help lower blood pressure -- if you've reached a certain age and have mild high blood pressure, say the researchers. But you have to balance the extra calories by eating less of other things.

Antioxidants in Dark Chocolate
Dark chocolate -- but not milk chocolate or dark chocolate eaten with milk -- is a potent antioxidant, report Mauro Serafini, PhD, of Italy's National Institute for Food and Nutrition Research in Rome, and colleagues. Their report appears in the Aug. 28 issue of Nature. Antioxidants gobble up free radicals, destructive molecules that are implicated in heart disease and other ailments.

"Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate ... and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate."

Translation: Say "Dark, please," when ordering at the chocolate counter. Don't even think of washing it down with milk. And if health is your excuse for eating chocolate, remember the word "moderate" as you nibble.

The Studies
Taubert's team signed up six men and seven women aged 55-64. All had just been diagnosed with mild high blood pressure -- on average, systolic blood pressure (the top number) of 153 and diastolic blood pressure (the bottom number) of 84.

Every day for two weeks, they ate a 100-gram candy bar and were asked to balance its 480 calories by not eating other foods similar in nutrients and calories. Half the patients got dark chocolate and half got white chocolate.

Those who ate dark chocolate had a significant drop in blood pressure (by an average of 5 points for systolic and an average of 2 points for diastolic blood pressure). Those who ate white chocolate did not.

In the second study, Serafini's team signed up seven healthy women and five healthy men aged 25-35. On different days they each ate 100 grams of dark chocolate by itself, 100 grams of dark chocolate with a small glass of whole milk, or 200 grams of milk chocolate.

An hour later, those who ate dark chocolate alone had the most total antioxidants in their blood. And they had higher levels of epicatechin, a particularly healthy compound found in chocolate. The milk chocolate eaters had the lowest epicatechin levels of all.

Chocolate for Blood Pressure: Darker Is Better
What is it about dark chocolate? The answer is plant phenols -- cocoa phenols, to be exact. These compounds are known to lower blood pressure.

Chocolates made in Europe are generally richer in cocoa phenols than those made in the U.S. So if you're going to try this at home, remember: Darker is better.

Just remember to balance the calories. A 100-gram serving of Hershey's Special Dark Chocolate Bar has 531 calories, according to the U.S. Department of Agriculture. If you ate that much raw apple you'd only take in 52 calories. But then, you'd miss out on the delicious blood pressure benefit.

A hint: Don't replace healthy foods with chocolate. Most people's diets have plenty of sweets. Switch those for some chocolate if you're going to try the truffle treatment.

Also, from WebMD Medical News, learn how dark chocolate may help lower blood pressure.
View Article Sources
SOURCES: Taubert, D. TheJournal of the American Medical Association, Aug. 27, 2003; vol 290: pp 1029-1030. Serafini, M. Nature, Aug. 28, 2003; vol 424: p 1013. U.S. Department of Agriculture Nutrient Data Laboratory.

© 2003 WebMD, Inc. All rights reserved.

posted in fitness - 0 replies

Scale Accuracy

2007-09-13T13:40:21Z

I'm going to ask the gym about this because I can't believe what I saw...

I now workout at a smaller Bally's than I had been two months ago. Normally I don't bother but I had a Respirator Fit Test for work and they weighed me 180#....... back in May.

I checked my weight at the gym just to see and sure enough 180#....

The Bally's I'm going to now has a newer scale and I tried it yesterday....170#

I don't have any other scales to verify that but I don't feel like I've lost 10# in that amount of time.........

What do you all think?

posted in fitness - 8 replies

good VS bad carbs~ GOOD TO KNOW ;)*

2007-09-12T21:36:51Z

Carbohydrates is one of the most dreaded words in America. With popular diets such as Atkins and South Beach criminalizing the carb, what does a person do to eat right, and yet still have their bread?
Basically there are two kinds of carbohydrates – "good" and "bad." Good carbs have a minimal impact on your blood sugar levels without causing them to spike or drop too drastically. For when blood sugar levels fluctuate, that’s when you end up feeling hungry, shaky, or even nauseous, and usually find yourself gorging on the nearest sugary, empty calorie snack. Good carbs are also full of vitamins, minerals and fiber, which are all necessary for a balanced, healthy diet. Bad carbs, on the other hand, are full of sugar and white flour, which send blood sugar levels skyrocketing upwards. Although you may feel full briefly, soon your body will up the sugars and simple carbohydrates, resulting in more hunger. Because as your blood sugar levels fall lower than where they were before, it creates hunger pangs. It’s a bad cycle.

This is where diets such as Atkins and South Beach step in. Although different from one another, each diet stresses the need to refrain from food items containing white flour or sugars. In this way the American public has become more aware to the differences in carbohydrates.
However, sometimes the diets take it a little too far. Complete abstinence from carbohydrates is not a healthy choice in the long run. A necessary nutrient, carbohydrates supply the body with energy and fiber. Bulkier carbs that are low in calories fill you up. Even the human brain reacts to the ingestion of carbs, releasing chemicals upon their absorption.
And sometimes it’s those “feel-good” chemicals that make it so hard to say “no” to another cookie. For humans are programmed to dive straight into sugar; a quickly digested instant burst of energy, sugar is directly related with serotonin, the “happy chemical” in the brain. But sugar is also an instant diet breaker. White flour food items such as white bread, pasta, waffles, pancakes, cookies and baked goods are, essentially, nutritional wastelands. High in calories, low in nutrients, and usually delicious to boot, these “bad carbs” are guaranteed to be bad news for your waistline.
So, how to incorporate carbs in your diet? Become a fiber fiend and make sure that you’re picking the correct carbohydrates. Read food labels – make sure that all bread and cereal products are made with “whole wheat” or “whole grain.” Skip anything simply labeled “wheat” or “brown.” And refrain from any food items made with white flour, which is simply empty calories, destined only to make your hungrier.
So what can you eat? Well, fruit and vegetables are always good options. If trying to limit your sugars, however, keep an eye on how much fruit you are consuming, as all fruit contains natural sugars. A good rule of thumb is to pick fruit that has a high fiber or water content, which will keep you feeling satisifed longer. Apples and berries are high in fiber. Melons are low in calories and full of water. Try an avocado or a tomato; these fruits are often overlooked but are simply packed with vitamins. Be wary, however, when picking up a peach or a citrus fruit, as these are loaded with natural sugars. Vegetables, on the other hand, are the perfect snack and meal option. Full of everything your body needs, from antitoxins to antioxidants, vegetables are high in fiber and naturally low in calories and sugars. The exception? Try to refrain from starchy vegetables such as corn and potatoes.
But what about baking? Use whole wheat flour. Grab a whole grain bagel. Brown rice, wild rice, millet, barley and oatmeal are all good options. Try making oatmeal pancakes with whole wheat flour; load up on bulgur instead of white rice. Try food that mixes protein and carbs - legumes are a good idea. Lentils, chick peas, black beans, even fat-free vegetarian refried beans are an option!
If you’re really out to beat carbs, try adding some protein to any snack. Use a slice of cheese, add a tablespoon of peanut butter, or grab a slice of turkey. But just make sure, no matter what, to keep an eye on your calories intake. For it’s calories that will make or break your waistline in the end.

posted in fitness - 0 replies

oh no plateau!

2007-09-09T21:51:37Z

How do you guys shock your body out of a plateau? I work out a lot, with lots of variety. Aerobics, kick boxing, bellydancing and lifting.
Thanks in advance
M

posted in fitness - 4 replies

Target Heart Rate for Weight Loss

2007-09-09T19:49:53Z

I know this has probably been asked (and answered) a million times, but all the information out there is conflicting. Some say that you should train at a lower heart rate to lose weight and that training at a higher heart rate is better for your cardio, but that you can run the risk of burning muscle instead of fat. Although I'm probably going to continue to mix up the intensities and the type of workouts to achieve both, I'm wondering if anyone has some valuable input on this subject. Any links to "valid" sources would be appreciated. Don't mean to sound harsh at all, but I know everyone has an opinion, I'm looking for something a bit more solid than that.

Thanks in advance!! :)

posted in fitness - 3 replies

Energize, Alkalize, and Melt away Fat!

2007-09-04T23:10:24Z

If you are interested in really burning fat, alkalining your blood stream, or having the best nutrition possible, I highly recommend you visit www.manofbliss.isagenix.com

I've taken INCHES off my waste, feel better than I EVER have, energized, naturally, and changed my brain chemistry, honestly. I like it not only for these reasons, but because I also have saved money on my food bills using Isagenix. You choose.
Bliss

posted in fitness - 0 replies

Running Everyday

2007-09-03T07:04:07Z

I have recently started running again. Right now, I'm going every second day, giving my body a rest and working up to longer times and more frequency. For the first time EVER, I am actually enjoying running and am thinking about making it part of my daily routine.

Are there are reasons NOT to run everyday? I wouldn't mind hearing everyone's thoughts, pros and cons, on the idea.

Thanks much!

posted in fitness - 7 replies

Opponents Beware. Future Beware. He's Coming. He's Coming.

2007-08-31T23:32:07Z

The difference between deadlifting 405 x 5 and 425 x 5 is that the latter makes me feel like I fucked the shit out of bears.

http://www.youtube.com/watch?v=PsymvcqVc1s

posted in fitness - 4 replies

& IF you have access to a pool~I go 2 days/a week to our local jc- Cuesta!

2007-08-31T23:19:48Z

http://www.waterexercise.com/
it is a class FOR disABLED peeps!~ but perhaps you could just use a lane in the regular pool! ;)*

posted in fitness - 2 replies

POWER of yoga!

2007-08-26T00:31:10Z

Yoga May Help Control Blood PressureAugust 24, 2007 - 10:05am
from Consumer Affairs

The practice of yoga and other mind-body therapies may help control hypertension, a new study finds

posted in fitness - 0 replies

NSAIDS and Training

2007-08-20T16:24:13Z

I just found out about this, so I'm putting it out here as a PSA. Here's the Cliff's notes:

NSAIDS (non-steroidal anti-inflammatory drugs) and training are a very bad combo - retards muscle recovery
http://www.pinnaclefitness-online.com/Fitness-research/research_current.htm

messes with sodium absorption in the intestines, linked to dehydration, hyponatremia and renal failure in endurance training
http://findarticles.com/p/articles/mi_m0NHG/is_3_17/ai_n13467250

NSAIDS include ibuprofen, naproxen, aspirin, etc. Basically all the good stuff -- except tylenol is apparently OK.

Am I the last one to find out?

posted in fitness - 2 replies

How to determine target heart rate?

2007-08-16T23:39:28Z

I've recently begun training again and was wondering how I should determine my target heart rate for my cardio, which I'm doing on a stationary bike at the gym. It's been years since I've done anything, so I am worried about overdoing it at first. Thanks for any help you can give me.

posted in fitness - 3 replies

Rest between sets?

2007-08-15T05:04:21Z

At what point does the 'rest' become counter-productive?
I mean, what is the maximum limit of time
to rest between bench sets?
5 minutes is what I'm doing now.

posted in fitness - 9 replies

To arch or not to arch?

2007-08-11T22:28:23Z

I've heard arching your back during bench sets
is 'not good for you'...

(Something to do with working out your back instead of your chest ?)

What do you think?

posted in fitness - 8 replies

BFI SCales

2007-08-10T04:05:57Z

Anyone else use one of these Body Fat scales with the little foot pad electrodes?
I find mine interesting though it fluctuates so wildly based on hydration that I'm dubious as to how close any figure actually is to my real Body Fat. As far as trends in weight change, though, it's useful.

Thoughts?

posted in fitness - 2 replies

Hoop Dance Therapy

2007-08-10T03:28:29Z

Betty Hoops Dance Therapy Teacher Training Levels I & II
Sunday, September 16, 2007 - Saturday, September 22, 2007 - Alexandria, VA

September Hoop Dance Jams in DC-VA-MD. Visit www.lovemovementhealingarts.com for more information.

* Feel like a kid again with Betty Hoops Dance Therapy!
* Learn to inspire others to live joyously in their bodies!
* Facilitate fun and functional Hoop Dance classes and one - on - one sessions!
* Learn how to infuse your current skill set - pilates, yoga, dance, reiki, counseling - into the fabulous new fitness therapy of Hoop Dance!

Betty Hoops Dance Therapy incorporates Yoga, Pilates, Strength training & Dance techniques to give you a fun workout for your body, mind & soul. Certified instructors will understand:

* The Anatomy of a Spin - How to become the hoop
* How to set class pace through voice, music & intention
* The 4 Elements - Earth, Water, Fire and Air - in exercise, emotion and rhythm
* How to blend principals from Kundalini & Iyengar yoga, Tai Chi, and Pilates
* And so much more!

Visit this link for a visual: http://bettyhoops.com/video/quicktimesmall.htm

Questions? Send them to Jocelyn at info@lovemovementhealingarts.com

More details / Ready to register? Visit www.bettyhoops.com/workshop...gn_up.php

posted in fitness - 0 replies

need upper back tips

2007-08-09T00:25:35Z

Can anyone suggest some good upper back exercises?

I need exercises I can do at home using only the equipment I already have:
- mat
- bench
- fit ball
- barbell with light weights (max 45 lbs)
- light dumbells (10 lbs)
- pull-up bar

I am recovering from a badly screwed up lower back, but I have the green light from my physio to resume weight training using light weights.

I'm an intermediate when it comes to weight training, but I've never really found anything good to do at home for my upper back.

Thanks for any ideas!

posted in fitness - 3 replies

& don't forget: pilates!

2007-08-04T18:01:06Z

PiLaTeS has helped me tocover from my head injury! I was brain injured in 3/99, by a drunk driver! BECAUSE of this, I created a tribe: http://tribes.tribe.net/stemcellsarelife?_click_path=Application%5Btribe%5D.Tribe%5B833e19cd-292d-48b2-af68-69643a2d8d72%5D
BECAUSE stemcells ARE life!!!!!!!!!

posted in fitness - 4 replies

Dieting v. Exercise

2007-07-24T03:03:31Z

I'm 35. So I'm a few weeks into my new workout regimen. (4-5 times a week, predominantly cardio but some weights and yoga mixxed in). Before this, I was probably average 2 workouts a week since January.

My goals are pretty straightforward: better strength, flexibility, and overall fitness, and I want to lose the belly and love handles. (To be blunt, the later is a major motivating factor right now.)

Here's the problem:

When I work out hard, I get hungry. Substantially hungry. So I end up eating a lot more, and, it appears, not losing any weight.

Actually, quite the opposite. Although I am carrying myself better, I've actually shot up about five pounds since I cranked up the workout schedule. I know, I know, muscle is denser than fat, and it's not unusual to gain weight when you start working out.

But I'm looking for tips on how to, in a healthy way, kick the fat-burning up a notch. I'm wary of dieting, because i've always been told it's not safe to skimp on meals if you're working out hard and hungry. My goal, furthermore, is to make sustainable choices.

Am I just being impatient?

Any tips for how to safely control my diet to maximize fat-burning? Should I not worry about it, just try to eat basically healthy, and trust that my enhanced workout schedule will slowly burn off the fat?

posted in fitness - 20 replies

Squat Rx Videos

2007-07-14T15:27:48Z

I have a lot of trouble with glute activation in my squats. These videos were pretty informative.

#3 (Part I) Glute/Ham Activation
Bulgarian Split Squats, Pliates Leg Lift. One Legged Deadlift
http://www.youtube.com/watch?v=LsoyHoQU4O4
Great little instructional videos regarding perfecting the squat.

#3 (Part II) Glute/Ham Activation:
GH Raise, Reverse Hypers, Band Stretch Deadlift, Plate Slide, Dimmel DL,
http://www.youtube.com/watch?v=znPFEAtk8QE

#4 Bar Placement & Squat Depth:
High Bar, Low Bar,
http://www.youtube.com/watch?v=2eZ1HzoH0Rw

#5 Hip and Hamstring Mobility Drills
Stretches and pre-squat activation stuff.
http://www.youtube.com/watch?v=WKnpmQNhc3w

posted in fitness - 2 replies

I think I may have low blood pressure

2007-07-08T17:51:20Z

Usually the systolic comes up somewhere in the 90s and the diastolic somewhere in the 60s. I have a lot of dizzy spells and they're really starting to get to me at work sometimes. Anyone have any tips or ideas?

posted in fitness - 6 replies

Exercises to tire 'helper muscles' in bench press routine?

2007-06-14T05:49:55Z

What are some good exercises to tire the muscles that keep my 'pecs' from getting the working out they need when I'm bench pressing free weights?

I usually get my triceps/ arms worked out really good but little or no chest.

Does I making sense?

posted in fitness - 14 replies

2 questions that I can't find the answers to about the difference between cardio and strength training.

2007-06-02T03:33:30Z

1. Where should my heart rate be at when I strength train? Should I do cardio before or after, or does it matter?

With cardio, the longer you do it, as long as your heart rate isn't too high, the bigger % of fat you burn. Do the same principles apply to strength training and muscle? What are the principles?

2. I've read a lot about using weights when doing squats and lunges, and deadlifts. I can't picture how this is done. Do you hold them in your hands? Attach them to your legs or ankles?? I have 3 lb weighs you hold with your hands and a resistance rubber band.

posted in fitness - 4 replies

Bodies

2007-05-28T03:10:15Z

Last month I found myself in NYC with a half-day to kill because my flight back home got delayed. Not wanting to sit idle, I used the extra time I had on my hands to check out “Bodies: The Exhibition” down at the South Street Seaport. This exhibition is a series of real human bodies put on display after being treated with special chemicals to plasticize all the internal organs, connective tissue, etc. The experience was amazing, and I mention it here in the fitness tribe because it taught volumes about how my body works.

To be honest, it took me a little while to get over my initial discomfort with the fact that these were once actual human beings. But as I got deeper into the exhibit, I began to get more and more fascinated. The displays teach about how the internal organs work in a way that all the fitness articles I’ve read never could. I can’t even begin to convey how seeing all the tendons and muscles exposed has changed how I think about my weight training.

I’ve always been in awe of the human machine, but seeing all of the internal parts exposed has truly deepened my appreciation of how well nature engineered our physical bodies!

posted in fitness - 1 reply

Sequence of Exercises

2007-05-27T22:20:14Z

For those that do lifting plus cardio. How do you mix your routines. Many have different views on this and even science doesn't have an exact answer on this one

Currently on Lifting days. i do 10 minute cardio warmup, lift then do a 30 minute light cardio session. On non lifting days i ramp up the cardio a little and do one day with some interval training mixed in.

posted in fitness - 5 replies

Five common exercises you should never do.

2007-05-27T01:55:06Z

http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100157837&GT1=9145&wa=wsignin1.0

By Trevor Thieme, Best Life

The test of time usually works. Futile fads like sweatboxes, vibrating belts, and most tips from the odd, ponytailed Tony Little have died out quickly enough. But a few bad exercises have persisted, and exercise physiologists don't see how these ineffective and sometimes dangerous maneuvers have survived. Take the sit-up, which can be quite damaging if done improperly. "Locking your hands behind your head can torque your cervical vertebrae, " says David Pearson, Ph.D., director of the Strength Research Laboratory at Ball State University. The result: neck pain. In fact, sit-ups are the kind of "unsafe behavior" scientists at Arkansas State University say account for 63 percent of all weight—lifting–related E.R. visits, so purge them and the rest of these body breakers from your routine.

Posterior (Behind-the-Neck) Pull Downs: This exercise rotates your shoulders into a position that strains your rotator cuffs, paving the way for inflammation. "I've also seen guys pull the bar down so fast that they crack their spinous processes [little nubs on top of the vertebrae]," says Pearson.

Safe Alternative: Anterior (Front) Pull Downs: Not only is pulling the bar to your chest easier on your shoulders, but "it flexes the lats through a greater range of motion, accelerating muscle growth," says Pearson.

Behind-the-Neck Shoulder Presses: Just as posterior pull downs strain your shoulders on the way down, this exercise hurts them on the way up. Pearson says it also puts too much stress on the acromioclavicular joints (those little knobs on the tops of your shoulders), which can lead to an overuse injury commonly referred to as weight lifter's shoulder.

Safe Alternative: Alternating Shoulder Presses: Sit on a Swiss ball and hold a pair of dumbbells overhead with your arms straight and palms facing each other. Next, bend your left elbow and lower your left arm, moving your elbow out to the side, until your upper arm is parallel with the floor. Press it back up and repeat with your right arm.

Straight Bar Curls: If you let your arms hang loosely by your sides, you'll notice that your palms face inward. The problem with straight bar curls is that they lock your arms into an unnatural palms-up position. "In so doing, you're stressing your elbow joints, and that can lead to tendinitis," says Pearson.

Safe Alternative: E-Z Bar Curls: The bar is angled to put your elbows in a more natural neutral position.

Leg Extensions: The four parts of your quadriceps are designed to work together as one, but a recent study in Medicine & Science in Sports & Exercise found that leg extensions activate the sections slightly independently of one another. Even a five-millisecond difference can cause uneven compression between the kneecap and thighbone, inflaming the tendon that connects the kneecap to the shinbone (a painful injury known as jumper's knee).

Safe Alternative: Squats: To squat safely, place the bar across your shoulders (not your neck) and keep your back straight, bending slightly at the hips through the squatting motion. Proper form is crucial with this exercise.

Sit-ups: Not only are sit-ups bad for your neck, but they're also one of the least-effective abdominal exercises you can do, according to a recent study at San Diego State University.

Safe Alternative: Bicycle Crunches: That same study found the bicycle maneuver works the abs and obliques 250 percent better than traditional crunches or sit-ups. Lie on your back with your feet up in the air, then bend your knees at a 90-degree angle. With your hands behind your ears, pump your legs back and forth while moving your armpits (not your elbows) toward the opposite knees.

posted in fitness - 5 replies

The Best Supplements

2007-05-27T01:32:10Z

So I've heard folks bash and approve of different supplements and I'm wondering what gems of knowledge what special insight folks have to decide what the best supplements are.... how do you know one is better than the other or more or less deadly etc...etc.... I'd really hate to blow my money on some crap that doesnt work... but since the FDA doesnt have an opinion on this subject I want to know where ppl are getting their information for whats best.

posted in fitness - 7 replies

Ideas needed

2007-05-26T19:37:15Z

Hey folks,
I just broke my ankle and my lower leg is in a plaster cast. There's some tendon & ligament damage too so the leg does hurt to move (that'll last a week or so).

My usual fitness routine was 30 mins of cardio (bike, jog, dance) 3 to 5 times a week and weight training 2 per week. Most of this done in a gym.

I need ideas on how to keep my cardio and weight training up. Thanks

posted in fitness - 2 replies

Ultimate Frisbee

2007-05-24T21:46:40Z

I am a novice at fitness. I like to stay in shape but I realize that is a relative term.

I've been playing frisbee for years and that is my main workout. I don't do much outside of that. Lately, since I'm getting older (42) I've noticed that I've plateaued - my stamina on the field is wanning.

So I want to start doing some supplemental work outs and maybe even join a gym. My goal would be to increase my stamina on the field and to build some body strength. (It seems the problem is that I use ulitmate as my work out and nothing else.)

The game consists of a lot of running and sprinting - like soccer or basketball - combined with a lot of throwing. I want to work the arms a bit and get some more height on my jumping.

Could someone maybe suggest a book, or a routine or where I should go to get some info on what I need to do next.

I've started taking yoga again, and I can see that is going to help out a lot as I tend to get pretty tight in the hamstrings (tall, sinewy guy that I am) and hips.

Thanks for any input.

posted in fitness - 6 replies

Anyone have any toning tips?

2007-05-21T05:28:33Z

This is teh time of year when I switch over and mainly tone my body? I lower my weight a bit and go 4 sets of about 15-20 reps. To those who tone out there, what kind of stuff do you eat? The same as usual or altered? Any tips at all on diet of routine would be great. Thank you.

posted in fitness - 6 replies

Stairmaster

2007-05-21T03:23:56Z

http://www.nautilusinc.com/catalog/productdetail.jsp?PRODUCT%3C%3Eprd_id=845524441760451&FOLDER%3C%3Efolder_id=2534374302027196

That is a link to what it looks like my local gym has acquired these and i had a go today, quite a good workout , though i only spent 5 minutes on it, hoping to build up my time. Just wondering if anyone knows anything more about them. What muscles it works out and how it can benefit my running, its got to beefit my running

posted in fitness - 7 replies

New blender, looking for recipes.

2007-05-20T16:35:40Z

Just bought a new Kitchen Aid blender with a ridiculously large pitcher, to replace the old Osterizer (my fave vintage piece) that somehow got a broken pitcher. Anyways I'm looking for new recipes for fruit smoothies and also some new things to do with protein shakes and whatever else taste good coming out of a blender in the instance I want to substitute a hard meal for a smoothie.

Anyone do anything with wheat grass here?

posted in fitness - 7 replies

overeating

2007-05-15T12:56:52Z

I love life. And I love to eat. Lately, my stress meter ran off-scale and I ate my way to comfort, gaining too much weight in the process. Now, I think it needs to stop. I need to cut my portions probably by half, and eat a little more frequently. Recently discovered food allergies have made it difficult to continue a healthy regimen. And I still lean on a chocolate shake to chase my angst away. How do I steer this back to something resembling a healthy lifestyle?

posted in fitness - 2 replies

Women's Wrestling for Fitness

2007-05-15T08:38:02Z

Team Artemis NYC would like to invite the members of this group to check out our new Women’s Wrestling Club Tribe.

We run a female-managed training meet that is open to all women interested in learning about safe wrestling and grappling. The grappling work starts from a base of Brazilian jiujutsu. We also welcome practitioners other grappling styles, such as judo and Korean wrestling, as well as Western freestyle wrestling. On special occasions, we are visited by high-level guest instructors who give a specific lesson in bjj or other groundfighting arts.

Folks with prior wrestling & grappling experience are encouraged to share their knowledge in a "physical round table" style.

The group will announce our training sessions, competitive meets, promotional activities, and encourage discussion of the grappling arts for competition, fitness, self-defence, and empowerment.

The URL for our tribe is http://tribes.tribe.net/teamartemis

You can also visit our website at http://www.artemisnyc.com/

posted in fitness - 0 replies

fun!!

2007-05-14T05:05:01Z

the magazinr "Shape" is having a 21 trial period with this work-out training/music site.

I am going to give it a shot. Tell me what you think of it if you try it for the 21days

www.podfitness.com/shape

or google
iPod fitness

posted in fitness - 0 replies

Pull-Up Bar

2007-05-14T02:37:18Z

Hey y'all...I'm looking for a pull-up bar to hang in the doorway between my kitchen and living room. I remember my dad used to have one when I was young, that somehow stayed right in the door jamb. I've not seen aynthing like it for quite some time, though. It also had rubber on the ends, to keep it from sliding in the jamb. I think having a bar would be a quick way to get some exercise, especially since my schedule doesn't allow for going to the gym as much as I would like. So where should I be looking to buy one, what exactly should I be looking for, and how much will it cost?

posted in fitness - 4 replies

A place I work out is offering free workouts next week for Get Active America Week

2007-05-13T06:25:56Z

This is not an advertisement, I just saw it posted at the gym. They are offering free workouts next week (Monday-Friday) at Club One. They have locations around the Bay Area.

posted in fitness - 0 replies

free fitness meet-ups - Santa Monica

2007-05-11T20:27:50Z

I just started going to this one -- about 40 people show up, and there were about 5 or 6 trainers, it worked pretty well... and it was free :)
(I'm using it to ease back into regular workouts...)

Here's a blurb I recenty got from them that explains it:

FIT CLUB: SANTA MONICA!**

Whether you are looking to get in shape for summer or interested in having a fun time, you are welcome join us at the Fit Club in Santa Monica. A group of friends created these beach workouts as a way to improve our health, lose weight and have fun while working out. We're always interested in meeting new people and making new friends in Santa Monica with similar interests.

TOTAL BODY WORKOUT to reach your goals.
Personal trainers oversee all workouts.
* Cardiovascular & Endurance
* Weight training
* Core strength
* Beach games: Dodge ball, frisbee, volleyball

3 DAYS A WEEK:
Tuesday: 7:30am
Thursday: 7:30am
Sunday: 10am

LOCATION:
Santa Monica Beach
directly back from Barnard Way & Hollister
From the 10 Freeway: Exit Lincoln Blvd, Left on Lincoln, Right on Ocean Park, Right on Barnard Way.

ASK FOR JILL
No fees, just bring your workout gear, a bottle of water and towel.

SEE YOU THERE!
Email fitclubLA@gmail.com with any questions

posted in fitness - 0 replies

Does anyone know about the APEX brand of supplemets?

2007-05-08T00:44:41Z

Does anyone know about the Apex brand of supplemtns?
Are they good?
Are they worth the price?
Are there better brands out there?

bigblackBOY

posted in fitness - 1 reply

Sleep

2007-05-07T04:23:05Z

I know sleep is part of the whole fitness equation but how do you all get to sleep when you really don't feel like it? Warm milk?

My deal is that I just left a boring stable job in insurance programming and went back to a precarious medical programming job. It's very stimulating and I'm working off hours (starting 6:30-7 am) to avoid peak traffic hours.

One thing I'm having problems with is getting enough sleep, I find it hard getting to sleep because I'm thinking about the fun work stuff I'm doing...

posted in fitness - 8 replies

Boxers slump

2007-05-05T17:57:38Z

I've noticed in the mirror, looking at myself, and looking around the room at others in my kick boxing class, that there is a common tendancy to slump the shoulders while boxing, especially on the people who have "good form" Is this a result of pulling the elbows in, and fists to chin to protect the torso? I've tried to make a conscious effort to square my shoulders and it just doesn't feel right? Any boxers out there know if this is normal or safe?

posted in fitness - 10 replies

keeping curves

2007-05-03T11:44:32Z

I'm having a hard time searching this tribe, so I can't tell if this has been addressed in the past. I'm in the process of loosing weight I've gained in the last year, but I'm not looking forward to loosing my breasts and butt, which always seem like the first things to go on me. I want to be at a healthier weight, but I'm looking for a way to minimize curve loss. Tips or info on shaping with this in mind?

posted in fitness - 6 replies

free online training / easing into fitness regimen

2007-05-02T19:53:08Z

I've been lazy too long -- not really overweight, but I realize I should ease into a program so as not to injure myself...

I have a number of tapes to use (yoga, pilates, belly dancing, Indian / Bollywood , and hip-hop abs.

I'd like to find an online program or community (free or low-cost) to help coordinate a fitness program, including a gradual ramp up from my "lazy" level! ;)

I would be nice to do soemthing like log in, look at suggestions, log my progress, look at nutrition suggestions (notice I avoided "diet" - I am more into "health"!)

Any recommendations?
(Thanks!!)

:)

posted in fitness - 5 replies

Skipping - A difference of opinion

2007-04-11T13:54:55Z

Please can you settle a difference of opinion.

I'd like to hear from others befor ei go off shooting my mouth of even further

I am a runner first and foremost but have been thinking incorporating skipping into my workout, a form of cross training.

I'm sure i heard, or read somewhere skipping is an excellent exercise Could you describe it as plyometrics, i thought it was.

Also can it train the fast twitch fibres that you have.

I'm sure someone told me a long time ago for someone who is keen to lower her 10km time, plyometrics was the place to go.

Any help gratefully received

posted in fitness - 3 replies

Your Favorite Videos

2007-04-04T12:24:50Z

Hey guys,

Love the Gym but just can't afford it right now. What are some of the best videos for staying on top of your game at home? Shout out all your faves, of all types.

Thanks in advance!!

posted in fitness - 13 replies

Cardio vs. Weight Loss

2007-03-28T23:20:08Z

Okay, this may be a really stupid question, but what the hey:

So I've noticed that on the eliptical trainers I use at the gym, a lower intensity workout is recommended for "fat burn" while a higher intensity one is recommended for "cardio."

Why is a less-intense workout better for burning fat?

Is it just that, if you avoid going anaerobic, you can workout for longer, and thus burn more total calories? Or is there something else going on, physiologically?

Thanks!

posted in fitness - 5 replies

Pull-Up Bar Exercises for Everybody at Every Level

2007-03-27T02:22:55Z

This is actually a continuation of a dialogue from a post entitled “Fighting the Sweets Cravings” (I’ve really enjoyed everybody’s responses to this post—Go Chocolate!).

Since I was about to go completely off topic, I thought I’d start a new thread.

In Natasha’s original post, she mentioned she wants to learn Aerial Arts/Acrobatics and wants to prepare for that. One of my suggestions was to install a pull-up bar in a doorway of her house or apartment. Every time she passes through the doorway, she would do a pull up or two. (This was something one of my adult students thought up to get herself stronger for her aerial progress—Erika rocks!)

After posting this suggestion, I realized that I need to take this a step further. There are many other things you can do to gain overall strength using a pull-up bar. Also, if you can’t even begin to do a pull-up, how can you practice alone/without someone spotting or helping you? So I have some exercise suggestions not just for aspiring aerialists, but for anyone wanting to improve their upper body, core, and overall strength. .

Explaining remotely is difficult, so if anyone has any questions, please don’t hesitate to ask…

1) Less repetitions in good form is much better than doing more repetitions in poor form. Meaning, you should make sure you are are keeping your shoulders down/in their sockets, not arching, and engaging your abdominals. You should “hollow” or hold your abs tight and inward like I am told they do in Pilates—I am not an expert in Pilates, but that is my impression of it, and I really respect Pilates from what I know of it.

2) If you absolutely cannot do a pull-up, try a reverse pull-up, or you could call it a “resist-down” ;-) To do this, bring a sturdy chair to the doorway. By standing on the chair, get your body to the upmost position of a pull-up, even if you have to do a very slight jump—be sure not to hit your head on the top of the door-jam! Then when you are in position, bend your knees and take your weight off of the chair. Try to lower down as slowly as you can. If you are not sure if you can do this on your own yet, be sure to have someone help you the first couple of times at least. After trying this with someone helping you, if you find you are not able to do this, try the Tuck and Chair below for a couple of months and try again later. (To do this exercise, you would obviously have to install the bar low enough that you won’t hit your head on the top of the doorway when you are at the top of a pull-up—if you have small doors, the down side is that it may mean that everybody else has to duck when they go through the door!...unless they are short like me!)

3) Another exercise is holding a Tuck. Hold onto the bar and hang with your shoulders pulled downward into their sockets. Lift your knees towards your chest as high as you can without leaning backwards. To get an idea of what this position looks like, lay down on the ground with your arms extended up by your ears as if you are holding a trapeze. Keep your back FLAT on the ground down to the top part of your lower back. Then bring your knees into your chest making your lower body into a ball-like position with your very lower back/tailbone tucked under and your toes pointed. This is the tuck position you are going for while hanging. When you are hanging, make sure you are pulling your stomach muscles in so that your middle back is straight….and make sure to breathe slowly in and out. This position should be held for as long as you can, keeping track and attempting to beat your own record each time by one or two seconds.

4) The next exercise is a “chair” which will prepare you for a Pike position when you are strong enough. The chair is just that…your body position resembles a chair. Your thighs are at a right angle to your torso, and your legs are at a right angle to your thighs with your toes pointed. Again, make sure your middle back is straight and you are slowly inhaling in and out. You can make this move more advanced by alternating legs, straightening one leg than the other, making sure that the straight leg doesn’t drop when you straighten it. Both thighs should still be at right angles in relation to your torso. Hold this position just like the tuck. This position will prepare you for the Pike.

5) The Pike—This position is where your legs are at a right angle to your torso and your legs are straight with toes pointed. Shoulders should still be down, stomache in, and breathing just like the exercises above. It should also be held as long as you can.

6) Leg Lifts—Hanging from the bar with your shoulders pulled downwards, back straight, and toes pointed towards the ground, lift your legs slowly and as high as you can without leaning back and without throwing your head back. Keep looking straight forward. Try to lift your legs as high as you can to the bar. Repeat as many times as you can in good form.

7) As your reward, eat a couple pieces of Dark Chocolate—with low sugar and from Fair Trade Companies as some of you have mentioned...

I hope some of you find this useful!

posted in fitness - 7 replies

Twilab: Ripped Fuel Extreme Cut

2007-03-24T00:10:36Z

Anyone ever take this stuff?

posted in fitness - 19 replies

strengthening joints?

2007-03-22T22:50:35Z

hi, pretty new to physical fitness.

i am looking for ways to strengthen my joints...especially ankles and knees. i find they're extremely weak and become pained easily.

thanks for any advice

posted in fitness - 4 replies

Exercises I can do at work?

2007-03-22T22:33:43Z

So, I'm stuck behind a desk most of the day, and I'm wondering what little things I can do around the office/at my desk, to help get me more fit.

So far, I escape a few times into the handicapped stall in the bathroom, and do standing pushups against the wall, and tricep dips on the handicapped bar. (I know, pathetic huh?).... but at least it helps me feel like I'm not turning into a total ball of sludge here under the artificial lights.

Any other tips/tricks for those of us officebound during the day?

posted in fitness - 7 replies

the last 5lbs

2007-03-21T21:47:23Z

Can anyone tell me from experience....does this just take a reallllly long time? It seems as though every lb is hanging on for dear life:-)

posted in fitness - 9 replies

overdeveloped shoulders on little women - NOT sexy

2007-03-14T06:19:10Z

Newbie here, and I have a problem, which might even be genetic?

Many of the women in my family have large upper arms - it's weird. I have a very small frame, and you see my little shoulder, then a couple of inches below the "corner" of my shoulder my arm widens out to the side before tapering down to my elbow and my very skinny forearm:-P Before working out, it just seemed like fat - and no other woman in my family works out, so it's probably fat on them too. But now, it feels pretty solid - only minimal fat is on there.

I take a BodyPump class, but use very little weight (definitely less than 10) for the arm exercises. I find I get a burn because of the steady amount of time you use the bar and also my joints won't handle anything higher for so many reps. So basically, I'm not "bodybuilding" or doing anything I can think of that would overdevelop them....what should I do? I think if I stop exercising them period, they might get flabby? And yet I wonder if there is somethign I could alter to reduce their size, or if I'm stuck with my big arms:-P honestly they aren't huge, but on a small frame, just having that part wider makes me look much fatter than I really am...

posted in fitness - 13 replies

starting from scratch - clueless but patiently excited

2007-03-13T14:30:18Z

I'm 27. I've spent my entire life exercising without much break or thought. I got my a minor in dance and have taught yoga. After a bout with severe anxiety, however, I'm in a place where I've never been - out of shape, unmotivated or at least doubtful of all I thought I knew about the body. I want to get back to a place where I can walk my dog everyday, do yoga, ride my bike around town and dance regularly. This is a crazy mix of aerobic and anaerobic.

I know nothing about crosstraining (how to be fit both aerobically and anaerobically?), am fearful a bit of overdoing (since I learned the hard way to rest and relax) so I don't know what means I should rest and what means I should push on, I'm not sure how to best give my body a break except by taking a bath, I don't know how to mix full-body workouts (like walking, running or ski machines in particular) with focused area of work (like yoga for abs or upper body). My training tells me how to breathe properly, execute movements and have good alignment.... but that's not enough for this kind of combo training!

I was walking my dog every morning for awhile which was nice and subtle, but I live in freezing climates where it's not good for either one of us to do much outside (so we play indoors and I let him run around on his own on our acerage), I've now switched to a skimachine every other day (10 minutes on right now with 10-15 prior and after for warmup and cooldown) and continue to do yoga every day but intensity every other. But this machine makes me tired and sore - so I feel like it's too much too soon, but also feel that may be normal.

Could someone quide me somewhere please? I don't know any personal trainers, and am fearful to ask just anyone because I want to ensure it's quality, natural, and safe.

Thanks - it's kind of exciting! It will also help me in teaching my movement and yoga classes! I'm learning anatomy right now (all I missed from getting my BA in dance) and its all juicy, but such more complicated than I initially thought!

Lynn

posted in fitness - 6 replies

concept2 rower

2007-03-12T16:14:26Z

anyone use this
anyone mix it with running

Looking for ideal sessions i can do to mix it in with my running aiming at races of 5-10k distance

posted in fitness - 0 replies

Ranting about progress or lack of

2007-03-10T14:53:09Z

So it has almost been 2 years since I broke my tailbone. My cardio is right on track, couldn’t be happier with my progress but because I’m sick a lot I’m falling behind on my weights.
I wanted to be lifting 8lbs by now but I can’t seem to get myself past 5lb 15 reps 2x. I was really hoping to get up to 15 reps 3x by Jan but alas this is not going to happen.
I now face the fact that I’ll be moving to a new province at the end of Feb which means I could be taking up to a month off just to find a job and get settled in.
This is very frustrating but I’m trying to be thankful for the fact that I have come as far as I have.

posted in fitness - 5 replies

Fighting the Sweets Cravings

2007-03-07T21:06:11Z

Hello,

I am new to this tribe, and have a question.

I consider myself healthy in a lot of ways: I don't drink alcohol or pop. I am vegetarian. I teach four hooping or poi classes weekly and also bellydance often. Except for the chocolate-addiction, I eat pretty healthy. I have started slowly doing mini-daily excersizes too, to work my way into shape enough to start learning aerialism (the nearest classes are far away, and expensiveso I don't want to go until I am strong and flexible enough to get something from the classes).

But I can't quit the chocolate. If it is in the house I can't seem to keep myself from eating it. If it is not in the house I will make a trip to the store within a day to get some.

I know there is no "magic pill," or anything, but does anyone have any recommendations that might help. For example, I found that buying expensive, individually-wrapped, extra-dark chocolate truffles generally help me eat fewer. Another thing that sometimes helps is something like apple pie, where you have to cut it and get a plate to eat it (as opposed to cookies or something where you can just grab it). Finally, spice teas (cinnamon, cloves, etc), seem to help cut my cravings.

Anyone else have ideas? Should I just try to quit cold turkey? If you have faced a similar issue, what have you tried that worked / did not work?

posted in fitness - 23 replies

MISSING PERSON 3/1/07

2007-03-07T04:33:39Z

Roger (formerly Moxie on mysace): White Male, late 30's, shaved head, multiple face piercings, tattoo of a super hero rabbit on his arm, fingernails usually painted black, teeth are worn and crooked.
Last heard 2/14/07 in New York ready to board AmTrak train for Florida.

We have NOT gone this long without hearing from him. Anyone with leads to his health would be appreciated. We want to know our friend is safe. THIS IS URGENT AND NO JOKE! His picture is on my profile page.

Please respond to Shai Puppy.

posted in fitness - 0 replies

"Spot Reducing"

2007-02-22T19:43:11Z

Just for the record, and sorry if this has been run ino the ground already, but...

Is it true that exercising *one* area of your body will not make *that* part lose fat any quicker than your overall body?
Also,
I've heard that toning your stomach muscles helps "hold your stomach in" what does this mean and is there any validity to it?

Surely, if we lose weight from our whole bodies evenly, and men and women have different areas that naturally store fat/ are the last to truly become toned then working out the *other* areas of our bodies (legs , arms) and creating muscle there will help us from appearing pear or apple shaped even after losing 15 20 pounds.( just skinnier pears or apples ; )
Does this make sense?
what do you all think?

Thanks in advance for any advice.

posted in fitness - 2 replies

A question for the ladies...........

2007-02-20T18:29:56Z

When you are on your period, how does that affect your workouts? Are you more motivated or less? Do you find working out then makes you feel better or worse? Do you alter the kind of workout you do?
I'm finding that I really need to fight myself to workout while on mine. I find that certain workouts make me feel worse (like Bikram yoga), while walking often makes me feel better. Trying to figure out which cardio workouts work for me as I tend to tire faster.
Just curious to see what others have experienced.

posted in fitness - 13 replies

fat loss

2007-02-19T10:21:09Z

i am sure this has been posted time and time again....but i am wondering the best plan to lose weight. i mean i know diet and exercise, but what kind of exercise, and how much? how many calories per day if i am hoping to lose weight? what foods should i avoid?

i have lived a sedentary lifestyle my entire life (i'm in my 20s) but i am getting concerned with my fitness. while i am not overweight, my body isnt used to much physical activity. so i am slowly beginning to walk at a fast pace or do moderate jogging. how effective is power-walking? i've heard it is considered a form of low-level cardio...is this true?

also, i have read that you want to burn more calories than you take in to lose weight. this sounds almost impossible.... how would one go about that? i dont think i can burn that many calories, at least not until i build up my physical ability a bit.

thank you so so much for offering information to me... i am very grateful and i am looking forward to embarking on a journey to health...a just have a few questions about going about it.

THANKS

posted in fitness - 8 replies

ab and chest workout

2007-02-19T04:15:39Z

What are some good exercises for losing weight on thighs, abdominal, and chest.

posted in fitness - 5 replies

orthopedic doctor recommendations....

2007-02-18T19:53:40Z

Any good doctors to recommend that specialize in knee/acl ailments and dancers in SF, East Bay? Is St Francis still the place 2 go? It's Been years...
Thanks!!!

posted in fitness - 1 reply

Quote...

2007-02-11T17:11:15Z

You don't lose your health and strength; you throw it away. You don't
get out of condition; you're tossed out for lack of participation.
Fitness is not lost; it's squandered like thankless treasure. Your
muscles don't get soft; they evacuate. Strength moves out when your
stomach moves in and stamina checks out while you're sleeping... on
the couch in the middle of the day.

-Dave Draper

posted in fitness - 1 reply

Inspiration is where you find it

2007-02-08T00:05:55Z

Came across this today on my daily troll of my blog site's blogroll -
http://www.runnersworld.com/article/0,7120,s6-243-297--11458-0,00.html

My favorite bit -
'But frankly, it was the promise of free running apparel that sparked interest.

"I needed sneakers," Kelly says. "I said I didn't think I could compete, but Brent said 'Come. Walk if you want.'" When she first started her half-marathon training, Kelly was still abusing drugs and alcohol. But she found her old habits didn't mix well with her new lifestyle. She's now sober, working as a dental assistant, and as serious about attending Alcoholics Anonymous and Narcotics Anonymous meetings as she is about getting in her daily miles. "In an addict's brain, the urge to use is always there," Kelly says. "When something doesn't go right, you want to find drugs or have a drink. Now when I get steamed, I run."'

posted in fitness - 0 replies

"I can bench ___lbs."

2007-02-07T10:52:53Z

You sometimes hear people say how much they can bench press.
Does it refer to the maximum weight you can do in a single rep? Does using a spotter count? Do you have to maintain proper form?

Is there a magic number (% of body weight?) you're supposed to be able to bench press to be considered powerful and almighty?

And why is the bench press so commonly used as something to brag about? Why not a squat, or something else?

posted in fitness - 18 replies