It’s Crunch Time!!!!
Posted on September 20, 2007
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Okay, it’s down to the wire. The Avon Walk is two weeks from this weekend (October 6th & 7th). Because of time constraints, I only have time for one more long (14-18 mile) walk. It should take me about 4-5 hours to do so. I need to do this so that I know what it feels like that weekend (and trust me, it’s no piece of cake). I don’t take it for granted. Walking the pavement can be a very humbling experience.
I put in a 12 mile walk this past Sunday and for the most part it was uneventful. I was focused, I was determined, I was on a mission. I was wearing my Ipod but didn’t turn the music on once. You’d be surprised how focused you can be when there’s no music involved. Don’t get me wrong, I love my music but sometimes on these long walks, I need to stay focused so I don’t lose my stride and just get the job done.
I was in the zone, so much so that I walked myself right onto the Bronx River Parkway during bicycle Sunday. I did not realize until I got pulled over by a Westchester County Parks Department truck that no pedestrians were allowed, only cyclists. Silly me as I was just about to let a cyclist have it for speeding so close to me. Didn’t he see me walking? That was precisely the point of the Parks Department employee. I made it off the Parkway alive and in one piece. My husband wants me to wear a GPS system so he can keep track of me in case I run into danger. 
I just found out that my team has dwindled down to two (myself included). Having the comraderie of a team the past three years has me somewhat spoiled but it’s very easy to make friends along the way which is what I plan to do.
Okay, wish me luck on my last big walk. It should be challenging to say the least. I’ll keep you posted.
For more information on the Avon Walk for Breast Cancer or to donate on my behalf, please log on to avonwalk.org. Thank you.
Still Training for the Avon Walk
Posted on September 11, 2007
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With a little under four weeks left until the Avon Walk, I have picked up my training. I went walking twice this past week without much fanfare (there was a minor car accident that took place right behind me as soon as I crossed the street), I had to stop at a seedy hotel because I just couldn’t hold it for another minute and after leaving the hotel, there were three firetrucks and an ambulance speeding to an apartment building immediately to the left of my walking route. Other than that, all was quiet.
I walked a total of 11 miles over two days which is still a little behind schedule. I will increase that this week. My goal is to walk 13-18 miles this week preferably 13 one day and 4-5 by the end of the week.
I’m doing pretty well with the fundraising so far. I have raised a little over $1,800 but am planning to raise much more. My goal is to raise just as much if not more than last year which was over $2,500.00. The outpouring of support has been wonderful to say the least.
I will keep you posted on my travels this week. It should be interesting. I’m psyched and ready to get “walking”.
For more information on the Avon Walk for Breast Cancer or to donate on my behalf, please log on to: avonwalk.org. Thank you.
Training for the Avon Walk for Breast Cancer
Posted on September 3, 2007
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I’m getting ready for my fourth Avon Walk for Breast Cancer on October 6th & 7th. I will be walking that walk for approximately 39.3 miles over the course of the weekend (26 miles on Saturday and 13 on Sunday) and raising over $1,800 (which is the minimum requirement to participate in the walk).
Over the past three years I have walked over 100 miles not including my training walks. I’m walking with three other women this year. The first year there were eight of us, the second sixteen, last year eight and this year four. The bigger the group the more camraderie but the bottom line is the true meaning of the walk and that is to raise awareness to this terrible disease called breast cancer that has become an epidemic among women and yes men alike.
I usually start training for the walk in July but I got off to a late start this year. However, that will not deter me from reaching my goal of 39 miles. I started training in early August and have been somewhat inconsistent. I walked 9 miles last week and need to keep it going. Today is September 3rd and I will have to put in some serious mileage starting this week. I will be keeping you up to date with my training routine and adventures along the way (as I always have some funny story to report back to my husband along my walks).
Stay Tuned !!!
For more information on the Avon Walk for Breast Cancer or to donate on my behalf please log on to avonwalk.org. Thank you.
Still want those abs
Posted on August 20, 2007
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Still want those ABS??
To sculpt your Abs, you’ve got to take hold of your Diet and Cardio.
Sit ups and crunches will help flatten and tone your
abdominals (and strengthen the lower back) but all the crunches
in the world won’t burn BODYFAT to show off your six-pack.
This is what you need to know, Cardio alone will drop water weight
and a little fat but leave you with loose skin and smooth muscle
(not a very nice look for all those hard hours in the gym).
Water and fibrous fruits (apples) not only increase you metabolism
up to 30% but also control hunger to prevent overeating. If
you’ve got a powerful sweet tooth, a crisp juicy apple should do the
trick. Drinking water stokes the muscles to burn fat, and get rid of
waste.
Next, eat your veggies, GREENS GO, WHITE OH NO!!!!
White potatoes increase your body sugar and slows down your
metabolism, just like white sugar.
Last, shake up your cardio routine. Don’t just run on the treadmill,
Go uphill, don’t hold on to the treadmill and run at 40mph, run at
a good pace, slight incline and use your arms to run or walk. With
balance, this movement will increase your oxygen uptake
and burn fat.
Studies also show that after 45 mins. of intense cardio the
body no longer uses fat for energy. It will burn muscle, so
you’ve got to eat more protein to save your muscle and
not store fat. Hey, anything is possible!!! Just try it!!
What You See May Not Be For You !!
Posted on July 1, 2007
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With our many years of experience within the fitness industry, it is not unusual to see people copy or try to imitate an exercise that they have seen without knowing its purpose or proper execution. This is one way to injure yourself. Asking a fitness professional or doing research about a particular exercise is highly recommended before trying it out.
Understanding the basics of body mechanics, for example, pulling or pushing motions are simple to understand. Most pulling motions work posterior or back of the body as pushing motions work the front. Understanding proper form and purpose of exercise will always make for a more efficient and effective workout.
Do yourself a favor, ask questions, research and if need be don’t be shy about hiring a personal trainer even on a part time basis. The trainer can set you up with a program that is tailored to your wants and needs and you don’t have to worry about guessing.
Be Safe, Be Informed!!!
Hydrate, Hydrate, Hydrate!!!!
Posted on May 31, 2007
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The warm weather is here and so many of us are taking our workouts outdoors. It is very important to stay hydrated at all times especially this time of the year. We spend more time playing golf, tennis, running, swimming, walking, etc. Even if you are not thirsty, it is necessary to drink water and/or Gatorade or a sport drink with electrolytes to replace the sodium that we lose during activity.
Avoid alcohol, especially beer during outdoor activity because it leads to nausea caused by dehydration. Dehydration can lead to heat stroke and/or death. Remember, if you are thirsty, you are already dehydrated.
Be Smart, Be Healthy, Play Safe!!!!
There Are No Set Rules to Strength Training!!!
Posted on May 9, 2007
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“Why are we using the cable station as opposed to the bands ” was the question my client asked me today. I told her there are no set rules to Strength training or Weight training. It’s important to remember that when you’re working out (in addition to cardio cross training), you should mix up your workouts.
For example, if you’re working chest and back and intend to use weights, it’s a good idea to incorporate bands and/or bodyweight exercises such as pushups.
If you only focus on one mode of resistance training, your body gets used to it. To ensure a more efficient workout, thereby training the muscles a little differently, you will see greater results and your body will thank you. Have fun with your training. The gym is your playground.
Try applying these tips to your workout and let me know how you make out. I’d love to hear from you.
Hey Did you know?
Posted on April 12, 2007
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Hey did you check out the tabs at the top of the blog page?
Click “About” you will see a short clip on who and what we are.
Click “MAD Gear” and pick up the first samples of what will be the HOTTEST
apparel on the planet.
Scroll down to “blogroll” and click on any of the affiliate pages for info on
everything from Mixed Martial Arts to Golf and have access to everything for
your fitness needs.
By the way, did you know that a pound of muscle burns 7-10 calories per day?
Did you also know that a pound of fat burns 2-3 calories per day ?
SO if a pound of fat = 3500 cal [+/-] and you exercise to burn 400 fat cal
[min.]/hour with just a little effort, you can lose 4 pounds of fat per month.
Are you M.A.D. yet????
Excuses come easy…. a Trainers P.O.V.
Posted on March 20, 2007
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Excuses come easy, training is hard
Excuses come easy, focus is hard
Excuses come easy, admitting you can’t do it without help is hard.
The Trainer -Client relationship is a very strange one indeed.
I’m responsible for guidance and experience, you the client are responsible
for performance, diet , and results. WHAT’S THAT YOU SAY… RESULTS!!!!
Yup results, because I’m going to make you work for that hour, but make no
mistake when Im not in your face, It’s on you . How bad do you want those
pounds off. How bad do you want to see results. How important is real change
and metamorphosis to you. I’m in your face for one hour, It’s your body for
a lifetime. Like I said excuses come easy……Training is hard
you MOTIVATED yet?
It’s Almost Spring and You Haven’t Done a Thing!!!!
Posted on February 24, 2007
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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.
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