The Foam Roller Posture Workout

Check with you physician before preforming these exercises or any other.    
Have you ever been told to stand up straight?  Or if someone mentions posture, immediately you begin to lift your shoulders and suck in your gut.  If you sit at a computer all day, do you find that your neck, upper back, and shoulders are tight, tired, and achy all the time?  Do you feel that you are extra tired everyday even though you are getting at least 8 hours of sound sleep at night.  You might have weak and/or tight posture muscles.  So first what is correct posture?  Looking at the human body perfect posture is ear over the shoulder, shoulder over the hip, hip over the knee, knee over ankle.  Weight evenly distributed in the feet, hips are tucked under and in neutral with the knees slightly bent. Chin is level with eyes focused forward.

And it looks comfortable?  Not so much. 

Since Americans live mostly a sedimentary lifestyle, correct posture is not something that comes natural.  We spend most of our time bent over computers or slumped down in a couch watching the tube.  We drive or ride to work and fight to the closest parking space so we don’t have to walk far to the mall. Also poor self esteem and stress will weaken your posture.

Even though I exercise 6 times a week I still struggled with correct posture.  Through a session of PT, I learned readiness position (correct posture) but felt it a struggle to keep my body in correct alignment.  Pilates helped some but since I had lived most of my life with poor posture, maintaining readiness position throughout the day became work.  I found myself feeling even more tired and just figured it was age.  Then I spent a week with my sister-in-law, Sheryl in San Francisco.  She introduced me to the foam roller and its exercises. When I returned home I then incorporated the foam roller into my Pilates class.  I began to see results immediately, not only in my own posture but also my clients.  I also noticed that I was not as tired throughout the day.  I attribute the increase in energy to my strengthen posture muscles which means, I am not working as hard as before holding up my skeleton.  

The following exercises if done twice a day will help to put you on the right road to stronger posture.  It takes five minutes morning and night and I am almost certain you will see a change in posture if not immediately within a week.

Equipment needed:  A 36inch long/6inch circumference dense foam roller and a sticky mat is recommended but not needed.  

Getting on the foam roller can be a little tricky but I have helped women in their 70’s safely lie down on the roller using these simple steps. 

1. Sit on your mat with the end of the roller up against your tail bone. 

2. Placing your hands behind you next to roller lift your hips up onto the roller. 

3. Slowly lower yourself down, lengthen wise on the roller while walking the hands down the back of your legs for support.

  

Once you are lying back on the roller you will need to put yourself in neutral spine.  You will begin by placing you feet hip width apart and flat on the mat, with knees bent.  Arms down at your side relaxed.

 

Neutral spine is the strongest position for the spine whether you are standing or sitting.  Performing the pelvic tilt will help you find this position. Exhale and use your abs to press your lower spine into the floor in a pelvic tuck. Inhale to release.  Exhale and pull your lower spine up, away from the floor creating a pelvic tilt.  Inhale to release.  You will want to repeat these tilts 3 to 4 times. 

Ok so you are neutral spine .. now what ... well, ... HTML is driving me crazy so I will have to finish this tomorrow, please don't put yourself on a foam roller and wait till I finish my post and as always check with you physician before preforming these exercises or any other.    

My Review

Originally submitted at UGG Australia

I Want One In Every Color!

By Msjcats from Canonsburg, PA on 1/22/2011

5out of 5

Pros: Feels great on, Wonderful for travel, Versatile, Looks Savvy, Great For Casual Outfits, Great For DressySporty, My Favorite Ugg
Cons: Hard to put on at first
Best Uses: Everyday boot, Going through Security, Running to the store, All Year Round Boot

I love this boot it is just so neat and easy to wear. Goes with everything. I love to just slip this boot on and run out to exercise class or the store. Plus it is so nice on long trips, not cumbersome at all.

(legalese)

Shakin Up New Year's Resolutions

We are already half way through January and I hear the comments in the line at the Giant Eagle ... "I hate to diet!" "Yeah, I already gave up on my new year's resolutions." "I am always hungry when I use meal replacement shakes." So ... I butt in .... with words of encouragement!  "Don't give up, so you break your resolution today ... start again tomorrow." OR ... I say, "Just view your resolution as a LIFE RESOLUTION! Not a new years ... then you won't feel like if you mess up in the middle of January, you have failed, cause you have your whole life for success."

And what is the number one New Year's Resolution?  To lose weight ... To make it a LIFE RESOLUTION, change the wording ... and be specific but giving your self something to work towards other than a number.

Like:  I resolve to live a healthy lifestyle by reading labels and cutting out HFCS (high fructose corn syrup) and walking three times a week for 20 minutes. 

Now that is something you can do and if you fall off the wagon, tomorrow is a new day.

By just replacing one meal a day with a meal replacement shake will cut calories and fat!  So if you start your day with that shake, you are probably adding another component to a healthy lifestyle and that would be breakfast.  It is reported that 50% of Americans either skip breakfast or eat high sugar/calorie breakfasts, another study reported that 40% of the participates thought coffee was enough for breakfast.  It has been proven over and over again that those that eat breakfast keep their overall body weight lower and perform at higher levels at their jobs and in school.  So why not start it off with a meal replacement shake ... Become Beauty has a two wonderful vegetarian (they do contain dairy products) flavors in the Figure 1st Weight Management Program.  Just last night some of my clients tried both flavors and commented that they were delicious, not chalky or gritty like some they had tried before.  They are also satisfying and filling. 
When I have one in the morning before my class ... I feel great and don't crave sweets after class.  I know that when lunch time comes around I am ready for salad or soup!
What makes them different ...
Here are the facts ... 
Become’s unique line of nutraceuticals combines precise blends of clinically proven natural ingredients with delivery systems that can be absorbed more effectively than traditional weight loss products. Figure 1st is designed to support and enhance your healthy eating and exercise program so you see and feel maximum results in minimum time.
What are Nutraceuticals?
The term “nurtraceuticals” defines a quality of ingredients with proven pharmaceutical performance. Unlike a typical supplements + vitamins, the scientific promise of a nutraceutical is prevention and repair at a cellular level. Become products only utilize premium nutraceutical ingredients in their formulations. 

The Vanilla is my favorite .. because I like to mix it with juice and fruit.  It is enhanced with Super CitriMax® + fibre to keep you feeling full for loner. This protein shake packed with vitamins and minerals, as well as 16 grams of protein, gets you from breakfast to lunch or snack time to dinner every day! The shake has SuperCitrimax that is a patented weight loss supplement that has a two-fold action: to curb appetite and burn fat. It is made from garcinia cambogia - a small South American fruit that looks like a pumpkin.  Here is how it works ... The extract of this fruit is hydroxycitric acid (HCA). It prevents excess carbohydrates from being turned into fat. At the same time, SuperCitramax sends a message to the brain to tell you that you're full. Genius! 

So try a shake today and shake that News Year's Resolution into a LIFE RESOLUTION!

Wondering

I spend too much of my time

Thinking … Thinking ….

I know I say I am fine

But really …. really

You are always on my mind

When I wake I think of you

Early … Always at 5 …

Then I feel low and so blue

But really … really

It is time to take the clue

I wanted you more then gold

You are worth it ALL …

For your love I would have sold

Everything …. Everything

Going forth would be so bold

Now I know the mask you hide

Hiding … hiding …

Some might say that you just lied

But really … really

Your heart can not testify

Love comes to you only this time

Loving … Love

You would have been always mine

To always come and go

Now my heart has not a chime

Winter Cold Already Gotcha?

Germs, germs … everywhere!  EEEKKKK

“Where is my antibacterial soap and hand sanitizer?  I can’t live without it and I never leave home without my trusty travel size sanitizer, I mean with all these super germs you would be crazy to go anywhere without it.”   

This seems to be the latest Mom mantra. You see it them with their kids using their sanitizer in McDonalds, at the mall, or on the playground.   Have you seen the pumps of hand sanitizer at your office, school, or church?  I have, these protective pumps are everywhere and it seems like a good thing right?  But I not so sure, my own mom’s mantra was, “you can get to much of a good thing!”  She was right on many occasions, like the time I ate too much junk food at the circus.   The ride home was not a pretty one.   Or the time I insisted on spending that extra night at my girlfriend’s house.  I got sick of her and her mom got sick of me!  And the one I remember best; I wanted to spend another weekend with my boyfriend at his college, … she died that weekend …

But really my point here is not my guilt over my mom’s death it is my guilt over helping to create super germs!  Yes, I admit I have used antibacterial soap and hand sanitizer too much to which my hands turned red and ached when the cold hit my glove-less skin.  I think that when we replace the use of just plain warm water and soap with super antibacterial soaps and sanitizers we just make the germs fight harder to stay alive.  Then we end up with these so-called ‘super’ germs, and red chapped hands.  So what do we do to combat the many germs out there that are spread from person to person with just a handshake or even a hand bump? 

First we go back to plain Ivory soap and warm water.  And you ask why?  Well, these new hand sanitizing products that effectively kill 99.9% of germs, sounds like a good thing but in actuality, the body needs certain bacteria. When antibacterial hand washes are used on a daily basis, the good bacteria that are responsible for fighting the germs that make us sick also die in with the bad.  There are medical studies that have found that the use of antibacterial soap and sanitizers have increased the amount of bacterial found on the hands.  The body knows something is missing and so it doesn’t fight the bad bacterial on its own rather it weakens and bad bacterial strengthens.  

So the first thing is to teach your children and yourself that plain soap and water used correctly will clean your hands of the germs that really don’t belong there.  Plus an orange oil scrub or lotion can be helpful in preventing infection.  As an antiseptic, it can inhibit microbial growth and prevent infection in cuts or scrapes. Orange essential oil efficiently tackles the problem of colds and flu. It detoxifies the body and boosts the lymphatic system. At the same time, it also takes care of the collagen formation in the skin. It is known to possess antispasmodic, anti-inflammatory, sedative and antiseptic therapeutic properties.

Become has just a scrub and lotion.  I have heard of my clients’ hands healing in a matter of days.  A friend of mine even commented on how her eczema has almost completely disappeared.  Both men and women have benefited from the purity of our Hand Smoothing Complex, followed with the Rejuvenating Hand Cream.  Used daily, through the winter, these products, can alleviate your red, chapped hands and even encourage collagen regeneration in the thinning layers of your dermis layer. 

(Remember these are from my personal experiences and I do not claim to hold any medical degree, but really my customers will tell you, they have never experienced a better product that is so healing with this early wave of cold we have had this year.)

My Become Story

I have tried many products through direct sales and the cosmetic counters at Macy’s.  Like most women I want to stave off the effects age as on my skin.  I can control how my figure looks through diet and exercise but my skin is another thing.  So I was almost willing to do anything for a younger looking complexion, almost even taking a second mortgage. 

I knew I was spending too much money on over the counter products from the department stores; and I knew when all the free gifts were coming so I could stock up on my products.  But every time “free gift time” came around I spent so much money that I felt like I was actually buying gifts for the entire cosmetic company. Free gift is a great gimmick; give you something that you might use or maybe just keep giving you eyemake-up remover.  Any way, you think you are getting this great deal that comes in such a pretty package but what really happens is most women spend way too much money at “free gift time.”  And never use half the free gift.  

My daughter in law asked if I wanted to go to this “home party” with her.  Actually, I did not and when I heard it was skin care, I tried to think how I could get out of going.  I knew I had already tried that route and thought if the high priced French stuff couldn’t prevent the lines I was finding, and more every time I looked, then some direct sales company wasn’t going to take care of them either.  I was very much a skeptic and liked receiving my so called ‘free gift’ even though I had too many of the same things. (and it cost an arm and leg) But the love I have for my daughter in law won over and I went.  That turned out to be not only skin changing, but life changing. That was in November of 2009.

I started using ‘become’ but still trying to use up the abundance of skin care I owned.  Also I booked a clinic of my own for the new year.  I really liked the ‘become’ line but didn’t see much of a difference.  I know all to well that everyone’s DNA is different so I thought, “maybe I will just have to deal with the grey skin and lines.” 

Now I want to remind you here that I was still using the “other” products.  I was trying not to be wasteful so I needed to use them and not just throw them away.  I did notice that when I used only my ‘become’ products my skin did look better.  And I remembered the advisor, Jen, that sold me my products said that I could mix and match; but then again I also knew from my previous job that the products from one company work better together. 

The reality hit me after my first clinic hosted at my home, I told Jen I needed cover-up, she asked me, “You do use ‘become’s’ eye cream, right?”  I said, “Yes, but not consistently, I am still using up the other stuff.”  That was when I made the decision to stop using everything else.  And in a few days the line began to truly change my skin and I noticed that my eyesight seem to clear too. (I really have no reason to that but the cloudiness I so often experience was gone, maybe it was the parbins [preservatives in cosmetics] in the other products) I threw or gave away all the other products and then booked another clinic cause I was not only going to need to restock sooner but when I hosted it was like “free gift time” … for real. 

But how did I join become? I mean I was really fed up with the direct sales business and I didn’t want to put that pressure on my friends and family to have parties for me.  Actually the way it all happened was a ‘God Thing.’  A friend of mine was hosting a clinic.  I actually hadn’t gotten anything free from her hosting.  She had contacted Jen on her own and had worked it all out.  But she was having problems getting a date to jive with her schedule and all of the ladies in class.  It ended up being a book party.  And since she went on vacation in the middle of it all, I did all the work of collecting and delivering orders to Jennifer.  I thought this is stupid.  I should just sell the product.  And that is the life changing part.  I can’t believe how excited I am to be working the business, to be sharing the “become anti aging” products with everyone.   I love preparing for the clinics and really I can’t believe how easy it is to make money.  These first few months have been great but also stretching.  I am not leaning on friends and family for sales, I am truly introducing “become” to people whom have never heard of the company.  At the end of my first month I received a paycheck from the company for over $500.00.  I was truly amazed.  

I admit that since I want to be a success at my business I have had to invest some money but I know it will pay off in the end.  Funny thing the money I invested was not buying “become” it was other stuff to get things going. 

But the paycheck isn’t the only thing that has happened to me.   I am more energized and calmer about my future.  My husband said that he can see that this is the right direction for me since I seem to have a peace about me.  Our lives are constantly changing, in fact, my husband just came home today with news of other possible major change in our lives.

The Pains of Modern Technology

Well, I have completely moved to MAC ...no more PCs ... no more crashes ... just ease in whatever I do on my computers ... haha ... what a joke! What I failed to realize is that I live in a PC world and so my printer doesn't always seem to get along with my MAC ... and some of my Office software gives me a headache! Oh well ... my MAC is much better than any PC I ever owned, so no more complaining about that ... and my DROID is working today ... well, gee I haven't even picked it up yet off the charge stand, so that is "maybe" ....
But that isn't the real pain of modern technology,  Electro-magnetic frequencies (EMF) can cause us 100 times more stress than past generations ever had.  Ok, I know you might be skeptical and I must admit I was unsure too when my son started telling me about EMF.  I can't see the signals created by my microwaves, wireless networks, cell phones, TVs, GPS, computers, radio, power lines... the list is long, but I know  and you know they are out there.  I mean just think when I call someone on my cell, it goes somewhere and connects ... and then connects to their phone ...  something is moving out there!  So I thought why not?

My son told me about a natural path in McMurray, Dr. Val Nelson, who sold EMF Jewelry.  I decided to try it and wore it about six weeks.  I didn't see any change but wore it away since I was wearing it I thought ... it isn't hurting anything .... then something happened and I decided to write her and let her know about the change I was experiencing in my body.   Here is my story ....



Dear Dr. Val,

I must admit I was unsure when my son showed me the EMF Protective Jewelry but not skeptical since I know you have such expertise in the areas of health and wellness.  So I decided to try wearing it for awhile to see if had a change in my body.  At the time I began wearing my beautiful piece of EMF Jewelry, my weekly massages were coming to an end.  My massage therapist always said that I was very tight and irritated under my scapula.  I am a Fitness Professional and so my body takes a beating and at age 52 I do not seem to rid my body of the toxins that exercise leaves behind.   I did have a lot of upper back pain and the therapist told me that is where I would carry the stress from life.  I thought it was just weight training.  Little did I know that the frequencies from modern technology were affecting me more than the lactic acid left behind after class.  

I continued to wear my my pendant even though I didn't see much change ... it isn't hurting I thought ... then I decided to treat myself to a massage since it had been six weeks since my last one.  I prepared for the pain as I laid on the table face down but knew that the therapist was helping my body rid itself of the toxins I had been storing.  Much to my surprise she seemed to move through my problem areas without much difficulty and even commented that I seemed looser then normal.  Afterwards, since my therapist didn't have any appointments we went to the mall together.  As we were walking through I asked her, "Gee, I wasn't as tight as normal and it didn't hurt as much today, were you going easy on me?"  

She replied, "no. What are you doing different?"

Then it hit me ... only one thing had changed, I pulled out my pendant, showed her and said, "this is the only difference, my EMF Jewelry from Dr. Val!" 

"Wow" was the reply... and wow it is ... I wear it all the time now ... I even sleep with it around my neck and I can't wait till Christmas since I told everyone I want EMF Jewelry from Dr. Val Nelson as a gift! 


Here are some facts about EMF frequencies:

Well-known cardiologist, Dr. Sinatra believes there is a strong connection with heart disease, cancer and high cholesterol because of these EMF signals. (http://www.doctorvalerienelson.com/EMF-Jewelry.html)
Researchers suspect artificial EMFs cause sleep problems.
There is a growing body of research showing EMFs have a negative impact on melatonin production in the body.  (http://www.magnopro-usa.com/harmful-manmade-emfs.htm)

Here are some facts about EMF Protective Jewelry:

Users report having more energy, feeling happier, being more centered and grounded.   Many have noticed pain reduction.
Deeper sleep is reported along with clearer thinking. (http://www.doctorvalerienelson.com/EMF-Jewelry.html)
More efficient stress management.
ADD and ADHD patients are calmer and are more focused

I don't completely understand all this but I know there is a difference in my body.  And in the same way I don't completely understand God but I know He is out there and He is always working.   Maybe it is all just a FAITH thing ...

Bits and Pieces

I was going through the clutter in my house ... I read today that the clutter in your house defines who you are on the inside; according to Feng Shui. Yeah I am pretty cluttered inside! All those organs and guts just jammed in there. I am kinda glad that all my parts are in such a small space. I would look pretty ridiculas if everything was organized according to Feng Shui. My heart would always have to face the door or my ears might have to be on the same side of my head. Now I have nothing against Feng Shui, after all it is an ancient Chinese system of aesthetics which is the critical reflection on art, culture and nature. I love nature, I think I am culturer, and I am artsy. Ok my logic is a little off and this isn't what this note was to be about anyway ...

So I was going through the clutter and I found this for those who love fast foods ... I can't eat them anymore and I am frankly glad that the temptation isn't present ... especially after reading this ...

What's In a McNugget?

Good News: A McDonald's chicken nugget does contain chicken. But it's not the main ingredient--not even close. A McNugget is made up of 38 ingredients, mostly chemicals and corn derivatives. In total a McNugget is 56 percent corn products. But 0.02 percent is teritary butylhydroquinone, a petroleum byproduct used as a preservative. TBHQ is actually a form of butane also known as lighter fluid.

Maybe they should change the name to Grilled Chicken McNuggets.

(from Uncle John's Bathroom Reader, July 7, 2010)

Weightlifting vs Cardio Which is better?

This is the age-old question! Those who love to lift say it is the best … while others who love cardio, think that the only way to lose the fat is to move as fast as you can for as long as you can. Personally I think both are equally important.

First let me address some misconceptions;

~To lose weight then only do cardio. Yes, cardio is a great way to lose but if you want to lose at a faster rate, then add weight training to your regime. Using weights cause your muscles to tear and create new muscle fibers. The muscles are the engines, which burn calories for fuel, while you are doing most anything that requires energy. Cardio, walking, cleaning, gardening, etc …
So the larger the engine, the more fuel it will need. That is probably why men seem to be able to lose fat quicker than most women… So remember, sustained cardio will help you lose weight, but you will lose at a quicker rate if your muscles have increased in their muscle fibers through a weightlifting program.

Which brings me to misconception number two;

~Women’s muscles will bulk up while on a weightlifting program. Muscle size depends on the amount testosterone one’s body secretes. Women have lower levels of testosterone than men, so that means that they should not have large muscles. Personally my muscles are probably denser then most women’s. I need lots of exercises to lengthen the muscle fibers. Stretching and Pilates are two types of exercise that help me personally in that area. If you find that this is a concern of yours then you may want to add more stretching to your fitness routine.

Cardiovascular exercise will help you burn calories but only while you are in the mists of participating in the activity. Weightlifting will burn calories long after the work since the muscles are repairing the torn fibers. Combined, the body is most efficient in using the maximum amount of calories.

If weight loss is the main concern then you would want to increase your cardio sessions, adding weightlifting as a separate session but also as part of the cardio sessions. Remember muscles need 24 hours to repair and ready to train the specific group again, so if you are going to lift everyday make sure you alternate the muscle groups from exercise session to session.

If you are toning and strengthening your muscles then you would want to increase your weightlifting sessions and the amount of weight used. Again remember to rest the muscles 24 hours between sessions for a complete recovery. And always, to get the full benefits of weightlifting, the exerciser must use proper form or they can cause harm to the muscles and joints.

Go Ahead and Take a Nap (Just for the Ladies)

Feminine fatigue is on the rise today and I don't know a woman today who isn't sleep-deprived and threadbare. In fact, we're not just sleep-deprived, we're sleep-abused. It is not just physical fatigue but most women are victims of emotional fatigue. No amount of sleep seems to relieve us of our tiredness. We just continue on with all of the emotional and physical demands. There is a solution but most women would rather admit to maxing out the credit card in one day to their spouse than to succumb to their desire for a afternoon nap. Adult napping has such a weak connotation and our strong female character would never let us waste time laying around, afterall don't most think we just sit on the couch eating bon-bons while watching afternoon soaps.

I remember once I had a friend who would call me lazy if I mentioned that I took a nap in the afternoon. I felt that I had to live up to her expectations. Later I realized that it took a large amount of courage just to admit to myself I needed a nap and it really didn't matter what others thought. It was my friend's loss and she herself was wearing herself to exhaustion.

William C. Dement, M.D., a pioneer in sleep medicine, explains in The Promise of Sleep. "Naps can make you smarter, faster and safer than you would be without them. They should be widely recognized as a powerful tool in battling fatigue, and the person who chooses to nap should be regarded as heroic." So ladies ... take a nap cause it won't make you weaker just courageous.

King David

One of my favorite people in the Bible is David. He was nobody and God made him somebody. And David gave God all the credit. But David was still a man and he made mistakes. The biggest one was with Bathsheba. How could someone who had it all still want more? AND want so much more he would kill for it. If you are not sure of the story let me refresh your memory. Here is David the King of Israel, with a big palace and all the women he could ever want. But one night he is looking out over his kingdom and he sees the beautiful woman, Bathsheba. He has to have her. So David inquires to who and what? She is married to Uriah the Hittite, and is his only wife.

Oh well, David moves on to someone else right?

Not so … He commits adultery and to cover it up, he sends Uriah to fight in the front lines of the war. A not to safe place and as you might have guessed he dies. David then takes Bathsheba as his wife and they live happily ever after … right?

Not so … David’s family falls apart and he loses a child.

The shining moment in all this is that when his mentor, Nathan confronts David about his sin, he confesses and God forgives him. But the damage is already done. Uriah is dead, David has lost a child and his children are rebelling against him. I love the way Nathan does it too. He doesn’t come right out and say David you messed up, you made a big mistake but instead tells him a story about a man and his only sheep. David wanting to help out the little guy immediately wants to bring this offender to justice. Only to find out “he is that man.” It is great story and I know I left out lots of details so you might want to read it for yourself. You will find it in 2 Samuel 11 & 12.

So why am I writing this in a blog about fitness. We all have our own Bathshebas. They just take different forms sometimes. That piece of cake is not something you need … pass it by and become all God wants you to be.

Cardio!!!!

Well, we have had a new addition to our family! Sophia! Just look at her isn't she cute. But I am walking her at least once a day ... sometimes twice a day. I had slacked off since our older dog Shelby who is now 13, didn't need walked as much. Now even she is complaining about all the walking. My husband and I take a late night walk around 9:30 and Shelby whines the whole way. She says things like,"That puppy came along and my pack leaders think I need to walk more. Don't they realize I'm in my 80's?" (Of course we are the only ones that can hear her.)
Now you may ask what does that have to do with Cardio? Well, lots. I have been walking so much more and I think I'm losing weight. My clothes are fitting better and my legs are looking smoother. As much weight lifting and aerobics I do, one wouldn't think that a little walking the dog would truly improve my fitness, but it has.
So what do I say?
Do it all and you need it all! You need cardio, strength training, pilates/core training, balance training, relaxation (yoga, etc ..) and then of course add some walking in to your daily routine; your house might be a mess but you'll have a great body.

Walking Everywhere

Well, it has been a great and restful week .... I even think I lost a little weight. I really think what did it was all the walking. I must have walked to and from the beach three to four times a day. That is about 250 steps one way. We also took walks on the beach in the morning and at night. We didn't get the time alone as much as we thought we would but that what happens when you have kids.
When we get back we will be getting a puppy so my husband and I decided that we will be doing more walking ... where and when ... still has yet to be decided. I think what I love the most about the beach is the time to walk so I am hoping that when we do get home we will make more time for walking.
Thanks to God for the wonderful week of rest and connection to Him and my husband.

Life is Slow

Dial up. How did we ever live through it? Back before high speed internet we would sit and wait while the page would load. And then we would be amazed at what would appear before our eyes. Good thing that here at the beach I have the time to just sit and wait for my email to load because that is about all I can view since the internet is so advanced, the bandwidth of dial up isn't sufficient enough.

You know something ... dial up reminds me of losing weight. You have wait ... you exercise, cut calories and nothing ... and then you wait some more. But just like a page on the internet while using dial up, eventually you see results. Slowly your clothes are a little loser and you are feeling a little lighter on your feet. I wish losing weight was more like high speed.

Beautiful Boring Day

The sun is shining and I am just getting ready to go for my walk on the beach. I walk so much more here than at home. I think I really love the openness of the beach and not the tree coverage of the trail. Also I have no real fear of getting run over by a bike. Although there are plenty of bikes on the beach but there is so much room at low tide. I do miss taking my dog for walks and I think that Shelby would love the beach.

We are having a good time here ... we are bored but it is a good thing. Our son is having a good time too although he is coming in a little early ... I never thought I would say that! His girifriend has a curfew and so he is happy to spend time with mom and dad. And what makes this worse is we have no high speed internet. So he has really nothing to do! Well, I will just have to tell my husband that we need another trip and it will be just the two of us.

The Pains

Wow it feels great to finally rest. That's right we managed to somehow take a vacation. It is the 25th year of marital bliss for us and so we were going to take this romantic vacation to some secluded island alone. But because of government red tape we didn't think our passports would arrive in time so we opted for Hilton Head Island ... Not the most exotic place but at least we would be alone. We prayed and searched the internet for a place and found the pickins slim. So out of panic we booked a place ... nice .... perfect for two. Then the surprise ...our oldest son's girlfriend would be at Hilton Head at the same time. Well who could resist those big blue eyes so he is sleeping on our couch ... and eating dinner with us and lunch, and did I mention his girlfriend is eating with too. So much for being alone. Happy 25th honey .... I think we will get some time alone if we give them some money for a movie.

What In the World Have I Been Doing

It is still winter here in the "burg!" We had another snow storm today with area school delays. AGAIN! Anyway you would think I would have more time to keep up with my blog being stuck in, but unfortunately keeping up with my kids takes all my mental processes! But I'm back .... I think! I feel I new sense of writing ... new purpose .... yada yada yada ... So much for excuses ... Don't you just love when people give you excuses and you can always tell it is just that they are lazy.

Well really now ... here is an exciting opportunity for you that I have been working on ... Chums Improv Comedy Troupe. That is really where my mind as been and so check us on the web at
http://www.chumsimprov.com/

The Facts

My mom died at age 62. That was almost 30 years ago. I was only 19 and my father worked at the local funeral home so no autopsy was done. Today we can only speculate what caused her death. She had high blood pressure and was very high strung. So her death certificate stated that she died of a heart attack. Back then we thought she didn't have any symptoms of heart failure but really maybe she did. Recently a friend of mine told me that her friend, who was only 62 just died of a heart attack and her symptoms were not the classic type either. She thought she had the flu.

Heart disease is the leading cause of death among American women. It is even more dangerous than cancer. With the latest medical information coming out it is easy to see why heart attacks in women are so easily missed. In the initial stages symptoms show up differently in women than in men. In fact, the top four symptoms are often misdiagnosed. Immediate intervention can mean life or death, so it’s a good idea for all women to be aware of the warning signs of heart attacks.

Symptoms Of Heart Attack In Women
Most heart attacks start slowly with mild pain or discomfort. Here are the symptoms of heart attack in women.

Shortness of breath. May occur with or without chest discomfort.
Nausea and light-headedness
Flu-like symptoms, including chills and cold sweats
Heart palpitations
Chest discomfort (angina): pain, tightness or pressure in the center of the chest that lasts more than a few minutes, or that goes away and comes back
Discomfort in other areas, including pain or discomfort in: one or both arms (especially the left arm), the back, between the shoulder blades, neck, jaw or stomach
Heartburn or indigestion
Extreme fatigue

Before I recieved the news of this friend's death I read this in my daily devotion from Phil Ware:

Each day we are to begin with God. Each breath we take is a powerful reminder that he has granted us another day of life to serve him. Each heartbeat is God's drumbeat of love, reminding us that we are blessed with another minute to offer him our best. This blessing is so easily forgotten. We best remember when we teach it, show it, and live it with and before our children.

Know your facts and remember God is the giver of life.

I'll be back

I am here and alive and well. My new calendar is at my Cross Training Aerobics site. A link is on the left side of my page. Stay tuned for an updated blog!
Sue

That is the Question!

To Class or not to class!

Can you get as good of a workout at home as you can at a class?

Well, I think everyone is different. I personally need a class. If I workout at home I have the temptation not to work as hard. My muscles start to burn and I quit, but when I'm at class I keep going. I know there has been times when I thought, "I can't do anymore!" (especially hydrants with weights) But I knew I had four more to que and I kept going. So for me I would say I need a class. I would workout at home if I had too, but I prefer a class.

Now I have a friend who can workout at home or in a class and get the same intensity. She is one highly motivated lady and she looks great. So for someone like her, it would be, whatever fits in to their schedule.

Classes can be fun or they can be boring. I think that is up to the instructor. She or he needs to interject humor at times. It helps us to forget the pain. My ladies threaten me when they are really in pain and I love it cause everyone gets a good laugh.

Since I teach a class, I guess I might be partial to attending a group fitness class. I personally think you can get a better workout at a class than at home and here are a few reasons:

You Have A Motivator ... the instructor will keep you going even if you want to quit

Camaraderie With Others ... chances for building friendships

Variety Of Experiences ... more challenging exercises with new ideas

More Room ... not confined to a small livingroom

Continuous 60 Minute Intensity ... no interruptions, no kids, no phones, no doorbells, no food temptations, no computer, ... I could go on & on & on

Get Out Of The House ... you get out, sometimes just getting out of the house can give a sense of well-being

Seems To Go Quick ... when you are with a group, the time seems to go quicker and just is more enjoyable to be with people

Fellowship ... in the class I teach we pray and share encouraging stories

There are eight good reasons to attend a class ...

Ok if I must, I can think of a few to exercise at home ...

Convenience ... sometimes we can't get to a class or it just doesn't fit our schedule

Privacy ... we just aren't ready to venture out to a class full of women who have been exercising for years together

Do What You Prefer ... You pick the tape or the music

That's It ... I can't think of anymore reasons to exercise at home

Clearly (according to this blog) the best place to exercise in a group setting. At least there is more drama there and you might get a laugh or two!