The American College of Sports Medicine (ACSM) recently updated its position stand on the quantity and quality of exercise for healthy adults.1 For improvement of cardiovascular fitness and body composition, the ACSM recommends performing physical activity three to five times each week for 20 to 60 minutes at a time. The activity should involve the large muscle groups (e.g., walking, running, cycling, and swimming). The level of intensity (target heart rate) for this physical activity should be at least 55% to 65% of your maximum heart rate. (You can estimate your maximum heart rate by subtracting your age from 220.) You can quickly determine if your intensity is too high by taking the "talk test"; if you cannot maintain a conversation with your exercise partner while exercising, then your intensity is too high. The ACSM also recommends that you include muscular strength and flexibility training in your exercise program. If you are not currently exercising, please consult your physician before beginning any exercise program. Consistency is the key to success in any exercise program; choose an activity that you enjoy and are likely to continue throughout your adult life.
For more information contact the ACSM or www.ihatemytrainer.com
Tuesday, July 31, 2007
Sunday, July 22, 2007
8 Dollars
After our run Amanda and I on a whim decided to find the local Farmer's Market, which I have not been to in ages. The closest market was at Leucadia at an elementary school. The scene was spectacular as it had delicious local organic fruits & vegetables everywhere! All of the fruit and vegetables tasted fresh! We wanted to purchase everything we saw. As our palates were on a high (from the great flavors and aromas) it was quickly crushed as we could only scrounge 8 dollars between the both of us. We quickly came to a realization that 8 dollars would not go very far, thank god for ATM's. We obviously did not plan very well.
Oh well, the next time you see a farmers market give it a chance, support your local market's, and have fun. Oh, and also bring more than 8 dollars...
Oh well, the next time you see a farmers market give it a chance, support your local market's, and have fun. Oh, and also bring more than 8 dollars...
Friday, July 20, 2007
Training Log
Everyday you find cool websites that can enhance your life. Here is one that I will not only be using myself, but also with my clients. Very simple and can be public or private.
www.buckeyeoutdoors.com
TRAIN HARD or GO HOME!
Friday, July 13, 2007
Jim McMann & The Green Flash
It was right at sunset and during the Jim McCann Man Memorial aquathlon. The Jim McCann Man Memorial was a success as it was for everyone to enjoy not a race but a healthy fun atmosphere. It was great to see so many people out there enjoying themselves. Once again there was plenty of food (pizza and cheese cake) and drinks to enjoy out there. Near the end of the event we were cleaning up and everyone started to make a commotion pointing out to the horizon, as I looked up...the green flash...there it was!
The Green Flash started as a horizontal disc, slowly moving to a vertical disc then quickly disappearing!
Awesome! Never have I seen the mythical green flash before so I thought it was fitting to see it on a day that we were honoring Jim's memory.
The Green Flash started as a horizontal disc, slowly moving to a vertical disc then quickly disappearing!
Awesome! Never have I seen the mythical green flash before so I thought it was fitting to see it on a day that we were honoring Jim's memory.
Tuesday, July 10, 2007
Super foods
Here are foods that pack the greatest nutritional wallop for your american dollar!
Green Tea:
qualities - Contains beneficial polyphenols, antioxidant compunds that act as anti-inflammatory agents to promote heart and digestive health and reduce the risk of cancer, diabetes, hypertension and vision loss. Make sure you drink all green tea (not a blend), organic and without any artificial flavorings.
how much - several cups a day, but no more than two of them caffeinated
Broccoli and other cruciferous vegetables:
qualities - high in vitamins A, C, and K, along with antioxidants that prevent damage to the body's cells. Low calorie! Incredibly rich in phytochemicals broccoli is a powerful cancer-fighting vegetable.
how much - 1/2 to a cup 3 -4 four times a week (USDA recommends 2 1/2 cups of vegetables a day)
Tomatoes:
qualities - rich in lycopene,a powerful antioxidant that may reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes, such as sauce or paste, but fresh tomatoes are also beneficial. (Don't be stingy with the paste on the pizza!)
how much - one serving a day (one medium tomato or a cup of cherry tomatoes or a half cup of tomato sauce)
Leafy greens:
(includes spinach, collard greens, swiss chard, mustard greens)
qualities - concentrated source of carotenoids, such as beta-carotene and lutein, which provide powerful antioxidant protection. These greens are high in calcium, minerals, and fiber and are a good addition to any diet. They provide more nutrients than lettuce.
how much - 1/2 cup 3 -4/week
Berries:
qualities - Blueberries, cranberries, blackberries or strawberries are all a rich of antioxidants, so they fight cell-damaging free radicals, which may help prevent cancer and slow aging.
how much - 1/2 -1 cup of fresh or frozen berries every day
Soy Foods:
(tofu, soy nuts, soymilk, edamame, etc.)
qualities - a good source of vegetables protein, soy also contains isoflavones, estrogenlike substances that protect and help maintain healthy bones. Contains omega-3 fatty acids, which promote heart health.
how much - 1/2 - 1 cup serving per day
Nuts:
(especially almonds and walnuts)
qualities - May lower LDL bad cholesterol. High in protein and healthy unsaturated fat, which contain naturally occurring cholesterol-lowering compounds called plant sterols. High in omega-3 fatty acids. Contain ellagic acid, a cancer-fighting antioxidant. (FDA had approved health claims stating that the consumption of most nuts can reduce the risk of cardiovacular disease.
how much - At about 200 calories per ounce, don't go nuts over nuts. A small handful or 1 1/2 ounces a day is enough. Substitute this for that candy bar you crave at 3 in the afternoon.
Wild Salmon:
qualities - Rich in essential omega-3 fatty acids. which help keep triglyceride levels normal and may reduce the chance of heart disease. Had anti-inflammatory properties that can help with rheumatoid arthritis pain. A good protein source. Wild is better than farm-raised salmon because there are fewer contaminants. Eat it canned, frozen, or fresh.
how much - Eat 3-ounces two to four times a week
Food Factor: TRANS FAT
Just 4 grams of trans fat a day, approximately what's in a medium order of french fries, makes your heart attack risk three times higher than if you ate only 2.6 grams, a Harvard study says. The American daily average is a heart-stopping 5.8 grams.
Green Tea:
qualities - Contains beneficial polyphenols, antioxidant compunds that act as anti-inflammatory agents to promote heart and digestive health and reduce the risk of cancer, diabetes, hypertension and vision loss. Make sure you drink all green tea (not a blend), organic and without any artificial flavorings.
how much - several cups a day, but no more than two of them caffeinated
Broccoli and other cruciferous vegetables:
qualities - high in vitamins A, C, and K, along with antioxidants that prevent damage to the body's cells. Low calorie! Incredibly rich in phytochemicals broccoli is a powerful cancer-fighting vegetable.
how much - 1/2 to a cup 3 -4 four times a week (USDA recommends 2 1/2 cups of vegetables a day)
Tomatoes:
qualities - rich in lycopene,a powerful antioxidant that may reduce the risk of macular degeneration and breast and prostate cancer. Lycopene is easier to absorb from cooked tomatoes, such as sauce or paste, but fresh tomatoes are also beneficial. (Don't be stingy with the paste on the pizza!)
how much - one serving a day (one medium tomato or a cup of cherry tomatoes or a half cup of tomato sauce)
Leafy greens:
(includes spinach, collard greens, swiss chard, mustard greens)
qualities - concentrated source of carotenoids, such as beta-carotene and lutein, which provide powerful antioxidant protection. These greens are high in calcium, minerals, and fiber and are a good addition to any diet. They provide more nutrients than lettuce.
how much - 1/2 cup 3 -4/week
Berries:
qualities - Blueberries, cranberries, blackberries or strawberries are all a rich of antioxidants, so they fight cell-damaging free radicals, which may help prevent cancer and slow aging.
how much - 1/2 -1 cup of fresh or frozen berries every day
Soy Foods:
(tofu, soy nuts, soymilk, edamame, etc.)
qualities - a good source of vegetables protein, soy also contains isoflavones, estrogenlike substances that protect and help maintain healthy bones. Contains omega-3 fatty acids, which promote heart health.
how much - 1/2 - 1 cup serving per day
Nuts:
(especially almonds and walnuts)
qualities - May lower LDL bad cholesterol. High in protein and healthy unsaturated fat, which contain naturally occurring cholesterol-lowering compounds called plant sterols. High in omega-3 fatty acids. Contain ellagic acid, a cancer-fighting antioxidant. (FDA had approved health claims stating that the consumption of most nuts can reduce the risk of cardiovacular disease.
how much - At about 200 calories per ounce, don't go nuts over nuts. A small handful or 1 1/2 ounces a day is enough. Substitute this for that candy bar you crave at 3 in the afternoon.
Wild Salmon:
qualities - Rich in essential omega-3 fatty acids. which help keep triglyceride levels normal and may reduce the chance of heart disease. Had anti-inflammatory properties that can help with rheumatoid arthritis pain. A good protein source. Wild is better than farm-raised salmon because there are fewer contaminants. Eat it canned, frozen, or fresh.
how much - Eat 3-ounces two to four times a week
Food Factor: TRANS FAT
Just 4 grams of trans fat a day, approximately what's in a medium order of french fries, makes your heart attack risk three times higher than if you ate only 2.6 grams, a Harvard study says. The American daily average is a heart-stopping 5.8 grams.
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