It’s Almost Spring and You Haven’t Done a Thing!!!!

Posted on February 24, 2007
Filed Under General | 1 Comment

Okay, no more stalling!!!!  It’s almost time for the coats to come off.  Can you feel it in the air?  Let’s get off the couch and start moving.  It’s not too late.  

Get in the zone.   Make yourself a priority.  If you can’t get to the gym then work out at home.  There are no more excuses.  You’ve enjoyed the holidays (as did I) with no guilt but “It’s Over”.  Go for a walk, ride a bike, walk or run the stairs in  your house.  Start with 30 minutes a day (cardio & abs for starters).  Don’t try to make up for lost time in one day or one week.  Remember, there was a lengthy period of indulgence so keep it safe and pace yourself.  Listen to your body.

Plan your meals (it will help keep you focused).  Keep it simple but healthy.  You want to eat (4-6 small meals a day) even if you’re not hungry.  For example, your three main meals and healthy snacks such as fruit & nuts.  It’s important to get and keep the metabolism working.  Breakfast and lunch should be your biggest meals.  Try to finish dinner at least two (2) hours before going to bed.  Drink plenty of water (carry a bottle with you).   Here’s a tip:  Dehydration can be mistaken for hunger.  When feeling hungry, drink water.

Here’s another tip:  Make a chart of your daily activities to see how you’re progressing.  Please feel free to write back and tell me how you’re doing.

Welcome to Motivated and Dedicated

Posted on February 22, 2007
Filed Under General, Accelerate | 2 Comments

Welcome to your peek inside a fitness lifestyle. We hope this blog site will encourage,

empower and motivate all readers to step up and go for what you want in your life Today and move in a positive direction.

 Remember the term “S.O.S.D.D.”

(”Same ol’ S*** Different Day”) Is the mantra of the walking DEAD!

The Positive Mind is for the Living

Accelerate …..Go faster!!!!

Posted on February 22, 2007
Filed Under General, Trainers Point of View, Accelerate | Leave a Comment

To move quickly, hastens the heart and excites the senses. When you are alone or with a pack when its time to move, its time to  MOVE. The body can become another entity, an engine. The mind set of speed and endurance depends upon the challenge.  

Oncoming traffic behind you can push you to move faster to get out of the way but an opponent real or imagined can turn almost anyone into a bullet. This is what’s cool about the mind and body.

Here are a few tips from my indoor-outdoor cycling experience that can be applied to enhance your workout.

1. Know your body’s abilities, then push for the next level (Go hard or stay home!!)

2. Count your strokes or revolutions in 15 sec intervals. Example, each full crank around is one revolution- 15 revs in 15  sec = 60 revs/ min (4×15) this should feel slow without resistance and just right with resistance. Now challenge yourself on different levels of speed and resistance.

3. Heart rates are based on individual performance and ability. NO ONE can TELL you what your heart rate should be . Unless you’re using a programmed HR monitor for a specific training purpose, don’t worry about it.  Heart rate and mortality often have nothing to do with each other. Unfortunately, it’s not unusual for highly trained athletes to suffer a heart attack or stroke.

4. If you need to know your “fat burn” or “training zone” do your homework or hire a TRAINED PROFESSIONAL (do your homework again before you hire anyone.)

5. Be comfortable on your bike, proper position and leg stroke length can make a big difference in your ride.

6. Go back to square one, and Move on to the next level

Your Zone Your Buzz….A Trainers P.O.V

Posted on February 15, 2007
Filed Under Trainers Point of View | Leave a Comment

Ok It’s true confessions time . If you Lift , Run, Walk, Bike, Box, Bikram or prefer

 to move rather than keep still, you’re a ZONER. I’ve been a zoner since the 80’s.

Long bike rides without a spare tire or cell phone (in the 1980’s cell phones were

the size of  Hummer’s) was a Buzz.  Martial Arts, specifically Wing chun

Kung Fu was a real mind, body and occasionally  painful buzz.

My more recent buzz has been Wall Climbing but I want to write about Spinning

or Indoor cycling. I’ve been an  instructor for over 10 years. I’ve had packed

classes, empty classes, sign ups, call in’s, fights in line, fights in class, applause,

cheers and even tears. I’ve had some of my most unbelieveable experiences with

as few as 10 and more than 40  people. But there’s something almost

supernatural about riding in your zone. Indoor cycling, I feel, can test  your

ability to trancend your surroundings and create an experience.

However, I feel that you really should experience outdoor cycling

to be effective  indoors. The ability to Zone anytime anywhere, is an art .

I want to know ..”what you know about THAT!!”