PrideSports Boston

For all you greater Boston area LGBT sporty spices out there, there's a local organization called, "PrideSports Boston" that focuses exclusively on promoting athletics in the community. Click HERE for more info.

Question of the Day

QuoD: What keeps you from being in excellent physical condition?

Let's define "excellent physical condition" as whatever you think being "in shape" looks like or feels like. This question came to me while running today and looking at some of the other runners' bodies with envy. When I see a guy running by with his shirt off who is lean, has a six-pack, and is barely breaking a sweat in 90% humidity, my first thoughts are: "Damn! Why can't I look like that? I'm such a slacker!" Of course, most of these super fit guys are usually half my age with the metabolism of rabbits on speed, but I digress...

I've come to realize what a huge factor mental dialogue can be and how it impacts whether or not I reach my fitness goals. There are days when I feel on top of the world and can run long distances without even thinking about stopping, and then there are others when just about everything "bothers me" (e.g., my armband is too loose; the neck of my shirt is too tight; it's too hot out) and soon becomes a reason for me to stop running and start walking. What's up with that? How can this inner dialogue wield so much power on some days and be silent on others? Does anyone have a good muzzle I can borrow? :-)

My new favorite running shoes: Nike Lunaracer

I just bought the Nike Lunaracers yesterday and went for my first run in them today. They are AMAZING!! First, they're unbelievably light (only 5.5 ounces)! Honestly, when you pick them up for the first time it's shocking how light they are. It feels like picking up a paper plate or something. Second, it feels like you're running on pillows in these shoes! VERY soft and cushiony but still very supportive and stable. I love them!! The only downfall is that they're not supposed to get as much mileage as the typical running shoe (some estimate only 200 miles). But, with my trusty 20% of coupon for City Sports, I can get them for only $80, which is a great deal for top-notch running shoes. I recommend that all you runners out there at least go to your nearest sporting goods store and try the Lunaracers on! Trust me, they're unlike any other shoes you've ever worn before! Oh, and don't confuse them with the Lunatrainers, which are the same price but reviewers say they're uncomfortable because they don't have a typical heel and ankle cut-outs so they rub your achilles and can cause blisters.

Boston's Human Race on 8.31.08

Well, I must say that I was so glad I didn't let myself sleep-in that day and blow off this race (that's me in the pic above over on the left in the black hat and shorts looking at my watch). It was really exciting being in a crowd of 120 other runners, most of whom had shirts on just like mine, and all of us were united in a common purpose! To know that throughout the day more than a million other runners from across the globe would be running, as well, (also in shirts like mine!) in Nike's Human Race was kinda cool if I must say so myself! I'm proud to say that I'm a top 5000 runner in the world based on my time for the 10K that day. It wasn't my personal best, but I did it in 49 minutes and some change. Whoo Hoo! Watch out, London! Here I come for the 2012 Olympics!! ;-)

Nike+ 10k Human Race on August 31, 2008

Hey all,

I will be joining more than 1 million runners from around the world on August 31st 2008 for the Nike+ 10K Human Race. The purpose of this race is to help raise funds for good causes such as the UN Refugee Agency which was selected by Nike to be one of the causes to benefit through the UNHCR's ninemillion.org campaign.

Wherever you are - you can sign up to be part of the ninemillion team. Refugee children need your support and it doesn't take much - just your running shoes! You could even build a team! Run for good. Run for refugee children. Run for the UN Refugee Agency!

Namaste, babies (take two)

Today I concluded my yoga intensive (it's likely I'll be drinking alcohol again soon!). It was an amazing last workshop. This week I hit a wall. I was feeling overwhelmed personally and professionally. And I used this to repeat the comfortable but unproductive message: I'm not worthy. I ditched Tuesday's class telling myself I was tired. I was a little tired but mostly I was afraid.

In the previous session I failed when I attempted a handstand. My shoulder was tweaky and I was terrified. Looking at everyone stand on their hands with ease got me to thinking "Handstands are something others do but not me". Today was the last session so I felt compelled to go. I silently prayed that I wouldn't have to try to stand on my hands again.

I tried to hide in the back corner of the room and look busy when the handstand series started. Anna came over to me and said "Ready to give it a try?" I couldn't say no. I told her I was afraid. She responded "I have loads of experience. You can feel safe. I've got you". I tittered (Anna's got me!) and assumed downward dog, pointed and straightened my right leg and toe, kicked back strong and stood on my hands. Anna did as she promised: she kept me erect and instructed me to lengthen my breath. I stood on my hands for ten extended inhalations and exhalations. I felt my toes, my knees, my thighs, my belly, my rib cage and finally I brought my breath to my shoulders. When I exhausted myself I set myself down.

It was an amazing feeling! Thinking back I realize I forgot to see. All of senses were focused inside with my breath. When the class concluded I caught Anna's eye and mouthed the words "Thank you" and she said out loud "Congratulations, on your handstand". I did a handstand. I did it! Namaste, babies.

World Run Day

Hey everyone, please consider registering for this annual world-wide event and dedicating your run or walk to someone/something meaningful in your life. The impetus behind World Run Day is to encourage charitable giving and promote a passion for running/fitness. YOU choose the charity you wish to donate to as well as the amount you wish to donate.

World Run Day takes place this year on November 9, 2008. Participants can register to run in a local World Run Day event, or you can register to run on a self-created course using internet tools. YOU choose the distance you plan to run/walk as well as your own course for your race. You can run/walk alone or with others, it's totally up to you.

Locally, here in Boston on Saturday, August 2nd, 2008 you can register for the 10th Annual World Run Day Dedication Run on Active.com. All registrants receive a free red t-shirt with the logo above. Please let me know if you want to do either the World Run Day in November or to plan your own little "race" so that we can do our personal race on the same day/time. THANKS!

Namaste, babies.

Am participating in a yoga intensive directed by Anna Forrest (who is pictured). She assisted me today in doing my version of this pose! It was an awesome and empowering moment. The first day of the intensive I experienced an awakening of all my dormant places. My wrists were enlivened. My abs (the muscle that would be a six-pack were it not sheathed in fat) yawned sleepily awake. I even felt the inside of my v-jay-jay (no hands!). Everything hummed in a yummy way.

The second day was emotionally and physically overwhelming. I felt nauseous most of the class and struggled through the poses. My body begged and begged for me to stop. Afterwards I felt like I had the flu. I developed a mild fever, all-over body aches, a headache, the shakes and I was unbearably tired. My missus drove me home from work. I went straight to bed and slept for 12 hours. The next morning my system eliminated what seemed to be DAYS worth of waste (yes, I went there!). It was sort of amazing! I felt miraculously renewed...healed.

This resulted in me deciding to take a break from alcohol. I like the numbing effects of alcohol but it saps my energy, depresses me and interferes with my sleep (even in moderate quantities). Part of what I experienced in the second session was a system purge. What will happen if I ingest with the intention of wellness (not weight loss or sobriety but wellness)? Anna also urged us to stop shouldering other people's burdens (we were doing shoulder work, of course). It sort of struck me that I didn't have to convert others to my way of thinking. I've been wrestling with the fact that people have different approaches towards things. The truth is: my way is right for me. Not THE right way. I realized that I can instead use my energy to focus on me. I don't have to convert anyone to my way of thinking.

In today's session we transported our "stuff" to our yoga blocks. We assumed the boat position as we held a rubber block tight between our ankles. After a lot of tension, we physically and psychically let go. Stuff = the negative interior monologue. It's the weird things we hold onto from our childhood and use to dull our shine. Not rocket science but I realized today that I could consciously let go of this stuff through intention. I say all this because this work enabled me to find the power to assume this pose. Of course, I was shaking and ineloquent but Anna (yes, Anna!) assisted me and I did it. I DID IT!

Namaste, babies.

Very funny "gym diary" entries

This is hilarious and so true for those of us who have ever been tortured by, er...worked out with a personal trainer! It's the diary entries from a woman who went to the gym after having not gone in a very long time. Enjoy!

Dear Diary…

For my fiftieth birthday this year, my husband (the dear) purchased a week of personal training at the local health club for me. Although I am still in great shape since playing on my high school softball team, I decided it would be a good idea to go ahead and give it a try. I called the club and made my reservations with a personal trainer I’ll call Bruce, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear. My husband seemed pleased with my enthusiasm to get started. The club encouraged me to keep a diary to chart my progress.

MONDAY: Started my day at 6:00 am. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Bruce waiting for me. He is something of a Greek god – with blond hair, dancing eyes and a dazzling white smile. Woo Hoo!! Bruce gave me a tour and showed me the machines. He took my pulse after five minutes on the treadmill. He was alarmed that my pulse was so fast, but I attribute it to standing next to him in his Lycra aerobic outfit. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring. Bruce was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!

TUESDAY: I drank a whole pot of coffee, but finally made it out the door. Bruce made me lie on my back and push a heavy iron bar into the air – then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. Bruce’s rewarding smile made it all worthwhile. I feel GREAT!! It’s a whole new life for me.

WEDNESDAY: The only way I can brush my teeth is by lying on the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot. Bruce was impatient with me, insisting that my screams bothered other club members. His voice is a little too perky for early in the morning and when he scolds, he gets this nasally whine that is VERY annoying. My chest hurt when I got on the treadmill, so Bruce put me on the stair monster. Why the hell would anyone invent a machine to simulate an activity rendered obsolete by elevators? Bruce told me it would help me get in shape and enjoy life. He said some other rubbish too.

THURSDAY: Bruce was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late; it took me that long to tie my shoes. Bruce took me to work out with dumbbells. When he was not looking, I ran and hid in the men’s room. He sent Lars to find me, then, as punishment, put me on the rowing machine – which I sank.

FRIDAY: I hate that bastard Bruce more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic little cheerleader. If there was a part of my body I could move without unbearable pain, I would beat him with it. Bruce wanted me to work on my triceps. I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the barbells or anything that weighs more than a sandwich (which I am sure you learned in the sadist school you attended and graduated magna cum laude from). The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?

SATURDAY: Bruce left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing him made me want to smash the machine with my planner. However, I lacked the strength to even use the TV remote and ended up catching eleven straight hours on the Weather Channel.

SUNDAY: I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband (the IDIOT) will choose a gift for me that is fun – like a root canal or a hysterectomy.

Build A Gold-Medal Physique

Pound for pound, Olympic gymnasts are perhaps the strongest athletes in the world. But it's not because they pick up a lot of heavy objects. "I don't lift weights at all," says Team USA gymnast David Durante. "I'm either practicing gymnastics or doing body-weight exercises." Which just goes to show that you don't need high-tech training equipment to be strong and muscular. The recommended workout plan from this article will let you train your muscles the way a gymnast does but without having to be a world-class athlete. By combining the classic body-weight exercises (you'll add resistance to some) and cutting-edge training techniques found in this workout, you'll build shirt-splitting muscle, real-world strength, and a more athletic-looking body. And you won't have to spend hours at the gym—you'll be in and out in under 40 minutes. Click HERE for the full workout plan.

Avoid brain drain with memory-boosting foods

Compelling research indicates that certain foods and nutrients can help enhance your memory. Read the facts on fish, berries, leafy greens and coffee — and be sure you remember to incorporate them into your diet. Click HERE for the full story.

Quod: Do certain foods make you feel more focused/sharp? Are there foods that bring you down?

I've run 1000 kilometers (621.3 miles)

I hit the 1000 Kilometers milestone! Next stop: 1000 miles!

11 Best Foods You Aren't Eating

In the NY Times, the list of the 11 best foods you aren't eating.

I actually eat about half of these, which is good, and will be adding some of the others (frozen blueberries can replace the frozen raspberries I mix in my oatmeal--add a few walnuts & it's yummy & filling)

Check them out here

The New Rules of Strength

To become bigger, you must first become stronger and to do that you must embrace "Progressive overload." Progressive Overload means spending more time in your discomfort zone. One expert says, "It's the most basic of all strength-training principles, but it's the one people understand least. The human body is amazing. The more work you do, the more you will be capable of doing over time. It's not enough to just lift a weight, you need to explode with it — that is, raise it as fast as you can while still retaining control. This process is also known as speed-strength conditioning, and it has great influence on power, endurance, and metabolism. To read more, Click HERE.

Flat-belly summer foods

Click on the title to go to an article on foods that are supposed to make you feel full fast....

Who is organized enough to make sure that he/she eats the suggested "half cup" of these foods everyday??!! After reading the article I felt overwhelmed and I know that after a while I could get tired of eating these foods. ..but they do offer "alternatives" that could provide some variety... Why don't I ever get tired of eating french fries, or vanilla milkshakes, or fried chicken???

Drinks that are not so good for you

OK, now there is a list of things we shouldn't drink because they have too much sugar or too many calories...click the link for the title to go to the whole story and list of drinks at Men's Health...but also click on the link below of the intro at yahoo. Note the Baskin Robbin’s Large Heath Bar Shake (32 oz):

2,310 calories
266 g sugar
108 g fat (64 g saturated)

http://health.yahoo.com/experts/eatthis/5027/americas-unhealthiest-drinks-exposed/

I don't know how accurate the specs are for the Health Bar Shake..but WOW I would never have guessed a shake could be over 2,000 calories...

Video of me after the race

I ran my first 5k today!

Hey all, I ran my very first 5k today and LOVED it! It was a gorgeous day today, not a cloud in the sky, bright and sunny, just a light breeze and 67 degrees. The race was run alongside the Mystic River and the scenery was quite nice. My time was 24'30", which isn't great and much slower than my best 5k (19'59") but I'm happy with how I did and proud that I came in 21st overall (out of 93 runners) and fifth for my age group (40-49)! Extra special thanks go to my personal photographer, Reg ; ) Thanks for being there today, Shmoopie!

Restaurant Secrets

Why does everything that tastes so good cause such horrible health problems? Click on the title of this post to see the calorie counts for some of your favorite dishes at chain restaurants.

I have officially entered two races!

Hey all, I just thought I'd share with you my decision to (finally) enter some running races. I promised myself that I was going to run at least one race in 2008 so by the end of May I will have kept my promise! : ) The first race is on May 18th in Somerville. It's the "12th Annual Mystic River Herring Run & Paddle" and it's just a 5K. The second run is on June 19th in Cambridge. It's the "Reggae Ramble & Carribean Music Festival" run and this one is 4.2 miles (or roughly 7K). If anyone's interested in either race, just click on the pictures for more information. Wish me luck!

Great Web site for gays and lesbians into sports

Hey all you sports fans, whether you love to play sports or even if you're just an "athletic supporter," there's a cool site I happened upon the other day that at least two of us (me and Pam) will like. It's called "Out Sports" and it has a page just for gays and another just for lesbians. Click HERE for the gay site and click HERE for the lesbian site.

QuoD: Do YOU like sports? Why? Why not?

Soothing Hunger's Savage Beast: Moments of weakness call for smart snacking and thinking. Six strategies to put hunger in its place.

Feeling ravenous can undermine a sensible diet in at least two ways. First, it can make you eat when you don't need any food—sometimes the feeling is the product of a bored or worried mind rather than an actual indication of hunger. Second, it's real enough to send you into an eating frenzy at your next meal. By adopting a few smart strategies, you can make it through those moments of weakness—or prevent them from happening in the first place. Click HERE for the full story.

QuoD: What do YOU do to sooth your hunger's savage beast?

I did it!

OK, so in an earlier comment, I've talked about Lake Merritt, here in lovely Oakland. It's about 3.3 miles in diameter, and there are always people out there running, walking and so on (there are also a lot of geese that poop all over the place, but that's another story all together).

Anyway, I've been talking about running it--all the way around--for several months. I get into spurts, and have done 2/3 of it at most in the past, but today, I RAN THE WHOLE THING!

I wanted to do it before New Years, but I got it done before tax day, so I'm calling it a success.

How'd I get there? Well, Leona and I have been running up in the hills (there's a nice path through the Redwoods about 10 min from our house), and I got to about a 30 minute run up there this week. I figured if I could do 30 min of up and down hills, dodging tree branches and rocks, I could do the (relatively flat) lake, dodging goose poop. Just had to brag... xoxo

Battle of the Sexual Identities!

I created this running challenge on the Nike+ site and have two different "teams" that people can join: the gay/lesbian/bi-sexual team or the straight/heterosexual team. So far only 22 people have joined so tell your friends (with iPod nanos and the Nike+ system) to check it out! Let's go, GLB Team ! : )

Runner's World Report on New Music Phones (part 1)

I love listening to music when I run so my nano is strapped to my arm about 99% of the time when I hit the streets. One of my biggest fears, however, is that I will get hurt or come across someone that is hurt and not be able to call for help. Of course I could carry my phone, too but I'm not a big "fanny pack" fan and holding it is not an option for me. So, my next phone will most likely be an mp3-phone combo. Check out the latest music phones presented by Runner's World:

Runner's World Report on New Music Phones (part 2)

The Best 'Anywhere' Exercises: Just because you’re not at the gym doesn’t mean you can’t exercise!

There are a million excuses not to work out, and when you’re strapped for time or away from home, keeping up healthy habits can be even harder. But just because you’re not at the gym doesn’t mean you can’t exercise. In fact, you don’t need weights, machines, or even a lot of room to get a good workout. Check out some of the exercises you can do while sitting in traffic or even while sitting at your desk, for example. Click HERE for the full story.

QuoD: Do YOU do any exercises while sitting at your desk at work or while stuck in traffic?

11 Featured Nutrients: Why You Need Them

Today's posting details a list of 11 nutrients and what they do, how much you need each day, and the best food sources to get the proper daily amount of each nutirent:

1. Beta carotene, 2. B12, 3. Chromium, 4. Vitamin K, 5. Potassium, 6. Magnesium, 7. Vitamin C, 8. Vitamin D, 9. Folate/folic acid, 10. Zinc, 11. Vitamin E.

Click HERE to see the full story.

QuoD: Is YOUR diet well-rounded and healthy? Do you get your recommended daily allowance of the nutrients listed above?

10 Tips for Life’s Greatest Challenge: Love Thy Enemy

Although this Blog is not a forum for political topics, I feel today's posting is relevant and warranted because it relates to "mental fitness" and things we can do to clear the clutter (reduce the mind's "fat" if you will) that can wreak havoc on our peace of mind. Please indulge me as I attempt to explain. All of the recent political vitriol in the press has put a "bee in my bonnet" (as Reg and I call it) and over the past few days I have found myself getting upset over things I have no control over and can do very little (if anything) about. Nonetheless, I've been stewing over why I abhor people like George W. Bush, Pat Robertson and Geraldine Ferraro and why their mere presence on the tv screen can make me angry and want to change the channel. I don't really consider these people my "enemy" but I would say they rank in my current top 10 of people who work my nerves! : ) That being said, I recognized that I was expending precious mental energy on "clutter" and reaping no benefit from this futile exercise. In short, I was wasting my time and energy. To equate this nonsense to physical exercise, what I was doing was sort of like eating a greasy, triple-decker cheeseburger with "the works" and drinking a milkshake while walking on the treadmill! : ) Thankfully, I came across this great article on zenhabits.net that helped me to see the many benefits of "loving my enemy." Check it out and see what you think. Click HERE for the full story.

QuoD: What do YOU think of the notion of "loving your enemy"? Can you honestly do it and not just give it lip service (e.g., say you love your enemy but still harbor ill will towards him/her/them)?

Strengthen Your Core: Martina Navratilova's exercises improve control, balance and performance.

I'm posting this article for two reasons: 1) it has some great exercises and 2) you HAVE to check out how incredible Martina Navratilova looks! She wrote the article and appears as the model for all of her recommended exercises. Click HERE for the full story.

7 Steps to Turn Your Self-Improvement Desires Into Reality

We've all done it before and probably more times than we care to admit: make promises to ourselves (and even others) that from now on, we're going to start exercising more or we're going to stop cursing; to learn a new language; to take better care of ourselves; and/or to __________ [fill in the blank]. The author of today's posted article asks the question, "[Why is it that we so often make these promises]...only to have that enthusiasm fizzle away, and all our best intentions come to nothing?" Click HERE to learn 4 strategies to beat "inertia and temptation" and the 7 steps to implement these 4 ways.

QuoD: What are YOUR strategies for beating "inertia and temptation" so that you can accomplish the goals you set for yourself?

New GREEN Cuisine: Delicious, healthy, and sustainable recipe choices using fresh, local, & organic ingredients!

Ok, I have to share with you one of my new favorite sites! It's called, "thedailygreen" and it's billed as "the consumers guide to the green revolution." For today's post, I thought I would share this site's great recipes that are not only healthy but also comprise sustainable, organic, local ingredients. Click HERE to check out the recipes and click HERE to go to the home page of this awesome Web site!

QuoD: How "GREEN" are You in your day-to-day life?

Secrets to Staying Slim Past 40: How to outsmart age-related weight gain.

If you’ve celebrated your fortieth birthday, you probably suspect that your metabolism isn’t quite what it used to be. The bad news is you’re right: calorie burn does decrease with age. But there’s also good news: you’re probably burning more than you think. New research in the American Journal of Clinical Nutrition reveals just how many calories, on average, men and women in their forties, fifties and sixties burn each day. Drum roll… please! According to the study, men aged 40 to 69 expend about 2,900 calories. Women of the same age burn 2,300 calories daily. (These averages vary based on a person’s height, weight and activity). Click HERE for the full story.

QuoD: Have YOU noticed any changes in your metabolism or ability to stay fit as you get older?

cardio & spot training?

hey y'all --

here's something i've been thinking about: for those of us who do a lot of cardio (30+ minutes/day, 3+ times a week) and also weight train, do you spot train the muscles you use for cardio? that is, if you run, do you also do leg presses, ham curls etc. at the gym? and if you do, do you work your legs as hard as you work other body parts that you don't use for cardio?

i alternate between (a) treating my legs like any other body part, and working them hard with weights and lunges and squats and (b) thinking that i use them so much for cardio that my poor knees and thighs and calves could use a break. i can figure out if i'm being (a) neurotic or (b) lazy!

what do you do?

Fit people live longer — even if they’re fat

When it comes to living longer, fitness may trump fatness, U.S. researchers said on Tuesday. A study in the Journal of the American Medical Association showed men and women who were fit (as judged by a treadmill test) but were overweight or obese had a lower mortality risk than those of normal weight but low fitness levels. Click HERE to read the full story.

QuoD: How do YOU know if you're fit?

Self Challenge

I've been reading Self magazine--cover to cover--for the last several years. It took about 3 years of reading before I got around to doing anything, but it's been a great source for information, ideas and motivation.

Every March, they launch the Self Challenge--a 3 month exercise & nutrition program. It's got options to amp the exercise up or down based on your fitness level, and there are lots of online resources to keep you motivated.

Click HERE to take the Self Challenge (in case the link didn't work, paste http://www.self.com/challenge/welcome into your browser)

Another thing I love about Self is their online archive of exercises--there are some great all-over workouts using dumbells and exercise bands. I travel with a set of bands so I can do them anywhere.

The Dirty Dozen: Top 12 Foods to Eat Organic

If you eat any of the following foods: Beef, Milk, Coffee, Peaches, Apples, Sweet Bell Peppers, Celery, Strawberries, Lettuces, Grapes, Potatoes, and/or Tomatoes , PLEASE read this article! Click HERE for the details on the 12 foods you should buy organic whenever possible.

Quod: How careful are YOU about the foods you eat when it comes to knowing about pesticides, growth hormones, and other toxins used by farmers? Do you buy organic? Why or why not?

Results of my Nike+ running challenge

Well, after 30 LONG days of running more frequently and much further than I ever have in my entire life, the challenge is over and I won (!!). This was no easy task, let me tell you! Congrats to Smythmeister for being an outstanding competitor and super motivator! Here's the results:

I'm up to ~12 miles now!!

You ever have one of those days when you feel like you can do anything? Today, although it was freeeezing outside (27 degrees), it was gorgeous: nice and sunny, bright blue skies with no clouds and only a light breeze. I started out with the intention of running 16k but when I hit that mark, I felt like I had a little more in me yet. Had my face not felt numb and my ears not been stinging (and had I not started feeling a little light-headed from dehydration), I might have run a true half marathon! I gotta admit, a BIG part of my motivation is to beat this guy (who goes by the screen name of smythmeister) in this virtual challenge of who can run the most miles/kilometers in 30 days. It's posted on the Nike+ site and he and I have been the two leaders (in a group of 9 or 10) for the entire challenge so far, which ends tomorrow, 2/17/08 at midnight. It's still a very close race and either one of us could win it. I'll keep y'all posted on who wins tomorrow. Here's my run:

Why Chocolate is GOOD for you

Happy Valentine's Day, everyone! This story is especially for all you chocolate lovers out there (you know who you are!): You try to forget it -- that chocolate bar stashed in your desk drawer -- the "food of the gods" once considered more valuable than gold by ancient Aztecs and Mayans. But it's just too good to resist. Slowly, your resolve wavers. "Just a taste," you think, "Just one bite." And suddenly, you devour the entire thing. Click HERE to read why chocolate can actually be good for you.

QuoD: Are you a chocoholic?

Fitness Fact vs. Fiction: A quiz to see how much you know.

Should you work out in the fat-burning zone? If there’s no pain is there no gain? And what’s the best way to lose those love handles? Find out how your exercise knowledge shapes up with this true/false quiz. Click HERE to see if you can separate fact from fiction!

QuoD: How well did YOU do on the quiz?

Crunching numbers at the gym: Should you worry about target heart rate, the 'fat-burning zone'?

Is it OK to exercise beyond your target heart rate? Should you work out in the "fat-burning zone" to lose more weight? Here's some great advice from MSN's health & fitness experts: click HERE.

QuoD: How hard to you push yourself when working out?

Check your mindless eating

Happened upon an article in the NY Times featuring a book called "Mindless Eating" by Brian Wansink. Fascinating research that reveals that we eat untold amounts of food mindlessly by using wide glasses, large plates and keeping snacks at eye level in the cabinet. Click HERE to check it out.

The Runner's Body: Prevent and Treat Your Injuries

This is a great site for all you runners out there and even for anyone who ever has various injuries related to over-exertion or strain. There are a number of videos and great resources. Check it out! Click HERE for the link to the site and click HERE for the link to the "injury prevention" tool. Please vote in this week's survey!

QuoD: What's your "problem area" or most consistent source of pain?

Six Gym Health Hazards

They offer great health benefits, but gyms are also breeding grounds for germs. Here's how to avoid getting a virus along with those toned abs. Click HERE for more info.

QuoD: What's your biggest gym pet-peeve?

My Farthest Run Yet!!

Hey all,
I just want to share something I'm pretty proud of: I just ran roughly 10 miles!! I never thought I'd ever be able to run a half-marathon but now that I'm just 3 miles short of doing it, I've got a new goal for myself! Anyhoo, I'm really happy right now (and exhausted!! : )

Get Flat, Sexy Abs in 5 Moves

Tired of pinching an inch (or two)? Target your abs in a whole new way to get your leanest, firmest torso ever! A whittled-down waistline plays harder-to-get with age because, even if you don’t gain more weight, more fat is stored in your middle compared to elsewhere in your body. But you can't fight the flab sitting down. Flattening your abs takes a two-pronged approach: You need to firm up weak muscles and reduce the fat that surrounds them. Check out these five core exercises that will tighten your torso. Click HERE for the moves!

QuoD: What's YOUR favorite ab exercise?

Learning to Recharge

How you plan the activities of your day can either break you down and wear you out or build you up and encourage renewal and repair. Being in constant motion and driven to meet all obligations (even those that are joyous), you may unwisely forgo rest and relaxation. If you're not careful, this can lead to imbalance, particularly if you are ignoring signals communicated by the body--such as dry skin, indigestion, constipation, headaches, depression, insomnia, anxiety, nervousness and increased susceptibility to illnesses. The mind has to learn to respect the signals the body is giving in terms of rest, balanced activity, diet and daily routines. Click HERE to learn more about the importance of recharging.

QuoD: Are YOU guilty of failing to listen to your body and not taking time to recharge?

Benefits of a work-out partner

After at least a month of no working out due to lack of motivation, a two week sinus infection, submitting postdoctoral applications, and the ever present dissertation I finally went to the gym yesterday. I think I worked out much too hard as I felt nauseated after working out, but I did notice something...my thighs no longer were rubbing together and I am now about 10 pounds from the healthy weight I would like to maintain. So, I am now starting to see benefits of my workout from 2007 and the significant change in my eating habits (e.g. eating only when I am hungry)....

But, on to the topic of this post. A special THANK YOU goes out to pam for encouraging me to workout yesterday. I was bogged down in dissertation data analysis and I walked over to pam's office to take a break from the data crunch. I mentioned to pam that i was considering working out but i had missed the "off-peak" time that allows me to workout in the gym in my office building (as this was not my "home" gym)...pam did not take this as an excuse as I had not missed the "off-peak" time and I could indeed work out. Pam was also considering not working out...but then as we both said our reasons out loud they no longer had much power. I tell this story to illustrate how important it is to get the "i don't feel like working out/I don't have time to work out" voice out of your head and challenged by a work-out partner. Thanks pam...

Garmin Forerunner 405 Sports Watch

Ok fellow technogeeks! Check out the world's coolest watch! This thing wirelessly connects to your computer to upload fitness data, it has gps, it can connect to other devices such as a heartrate monitor, and much more:

Check out MSN's "Fit Zone"

Here's an excellent resource to keep handy and bookmark for future reference. It allows you target the specific body part or muscle group you want to work on and gives you step-by-step instructions and graphics to show you the exercises you need to do to achieve your goal. Click HERE to go to the site.

QuoD: What part of YOUR body do you wish you could wave a magic wand over and instantly tighten/tone/beef it up?

Your Best Butt Ever!

Redo your "rear-view" with this cardio-sculpting routine! Are you read to get your best butt ever? Click HERE to get the full story and click HERE and to get the workout moves!

QuoD: What do YOU look at first when you see someone at the beach or gym who is in great shape/very fit? What are some of the thoughts that run through your mind when you see someone who is physically fit (as YOU define it)?

9 health foods that aren't

This is an interesting piece on different foods that are perceived as healthy but are actually high in calories and loaded with fat and/or sugar. I must admit, I LOVE all 9 of them and always thought of myself as "eating right" when I ate them. Of course, everything in moderation...but come on, a bran muffin? What harm could a scrumptious, moist, keeps-ya-regular bran muffin do? I've created hyperlinks for each of the food items below so all you have to do is click on them to find out what's "bad" about them and what they recommend as a substitute or click HERE for the full story:

1. Bran muffin
2. Chicken Caesar salad
3. Tuna melt
4. Chicken wrap
5. Turkey burger
6. Fruit smoothies
7. Granola bar
8. Pasta salad
9. Yogurt with fruit on the bottom

QuoD: What are YOUR thoughts on eating right and what's considered "good" or "bad" for you?

Shoes for You: Fashion or Function First?

Ok, think about all the running/tennis/workout/gym shoes you've purchased over the course of your lifetime and ask yourself: "Is it more important that my shoes LOOK good/cool/trendy or that they fit and feel comfortable and/or they are the best shoe for what you want to do in them (e.g., run)?" I have to be honest, the shoes HAVE to look good or I won't buy them. Period. They could fit like a glove and be the most comfortable shoe I've ever put on my feet, but if they are butt-ugly or look therapeutic I know I would never wear them and would not waste my money buying them! Sometimes I luck out and get the best of both worlds: a cool-looking shoe that fits great and feels great when I run. This happened when I discovered the Nike 360's, which are the BEST running shoe I've ever worn. So this got me to thinking: am I the only shallow fitness-buff in the world or are there others like me out there? To that end, here's today's question:

QuoD: Are YOU a "Fashion First!" kinda guy/gal when it comes to fitness shoes? or... Are you a "Practical & Prudent" shopper who buys shoes no matter WHAT they look like as long as they fit and feel good?

The Fastest Body-Shaping Workout Ever

Crunched for time? Don't skip strength-training — downsize it. By doing exercises that simultaneously target the muscle groups in your abs, rear, legs, back, and chest, you can spend less time sweating and still get the firming benefits of a full-length workout. For the complete story plus workout routine, click HERE

Are Short Workouts a Waste of Time?

In short: NO!

The American College of Sports Medicine (ACSM) recommends that people in shape burn 300 to 400 calories per day from physical activity and/or exercise. (A beginning exerciser is advised to aim for 150 calories per day or more, and work up.) To achieve this calorie burn, or energy expenditure, people should accumulate 30 minutes of moderate to vigorous physical activity throughout the day. Check out this quick read by clicking HERE.

QuoD: How long do YOU usually spend working out? Do you do cardio AND weights when you work out at the gym (or at home)?

250k: Check. Next stop: 500k!

I feel like a kid again whenever I receive a new certificate from Nike+ for reaching new milestones! This latest one is actually not reflective of my actual mileage, which was finally updated today on the Nike+ site (long story). Now I'm about 4 kilometers shy of 300k.

QuoD: Do certificates (medals, trophies...) motivate you? If not, what types of rewards work for YOU??

2008 goals (not resolutions)!

hey y'all --
i usually don't buy into the whole resolution thing -- especially the one to "get in shape!" it's a little unrealistic to think you can just up and decide to get in shape one day, and then magically just do it. what is real is that you can decide to begin a journey to get into better shape and make a resolution not to quit, recognizing that you will have ups and downs, successes and failures, gains and losses, and over time -- a LONG time, maybe even years -- you will eventually establish sound eating habits and a consistent exercise regimen, and your body will get stronger, more flexible, and leaner.

clearly that's a resolution that you can make, and should make, every and/or any day -- not just january 1st! anyway -- i think we all made that resolution a while ago.

so then, nevermind resolutions -- what are your fitness GOALS for 2008 (and beyond)? are you training for something specific -- a race, a challenge, a specific number of reps using a heavier weight? are you planning to research and include new exercises into your routine? take up a new sport? change your focus from strength to flexibility or vice-versa? emphasize speed over distance, or distance over speed? here's your chance to publicly document your plans!

my current fitness goals:
1. improve my yoga practice! by (a) learning correct form (books, dvds) and (b)supplementing my two classes a week by twice weekly practicing on my own.
2. continue my 4-5 times per week 30-40 minutes of cardio followed by 45 minutes of weight training
3. strengthen my core by not skipping ab work! :-)

happy new year, my fabulous fitness friends! may we all end 2008 in even better shape than we begin it!