tag:blogger.com,1999:blog-22131339597508550132024-02-18T22:11:06.388-05:00Train With DawnOakland County, MI NSCA personal trainer, group fitness instructor, and wellness coach. YOU CAN DO IT!!!Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comBlogger26125tag:blogger.com,1999:blog-2213133959750855013.post-39867271624907535142015-06-13T15:23:00.001-04:002015-06-13T15:23:41.297-04:0010 random reasons why you should work out at LeanRyde!<div class="separator" style="clear: both;">#10. We use resistance bands on the bike for an AMAZING total body workout!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRD7oypaFuIDJkh_lOnn79qckB4x3dw5A8nHarKhc6qzd9NE38erAj-x6tVax1ERajZ0GXNE8c3rKGrlws6k6FGLEvHTExz56bld9OdhqhNrYc4Q4tYdDalsiEEulk23hiPSljfe6IisUY/s640/blogger-image--2103683447.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRD7oypaFuIDJkh_lOnn79qckB4x3dw5A8nHarKhc6qzd9NE38erAj-x6tVax1ERajZ0GXNE8c3rKGrlws6k6FGLEvHTExz56bld9OdhqhNrYc4Q4tYdDalsiEEulk23hiPSljfe6IisUY/s640/blogger-image--2103683447.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#9. Tyler lost 45 lbs with us!</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXMakN3IkgLBez4HsbDcMLfPMGSdUr5a-xAsbJCAPYUtPqCgZM691-8vAJ-fdW8NHhjsGw2dw4gt06XjcfchGSllmaLQtEq0So22sZ1YYkPOwvhhis9pqZNsdkRsZ9FgmRfVhuWXHKhZiL/s640/blogger-image-1026063223.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXMakN3IkgLBez4HsbDcMLfPMGSdUr5a-xAsbJCAPYUtPqCgZM691-8vAJ-fdW8NHhjsGw2dw4gt06XjcfchGSllmaLQtEq0So22sZ1YYkPOwvhhis9pqZNsdkRsZ9FgmRfVhuWXHKhZiL/s640/blogger-image-1026063223.jpg"></a><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXMakN3IkgLBez4HsbDcMLfPMGSdUr5a-xAsbJCAPYUtPqCgZM691-8vAJ-fdW8NHhjsGw2dw4gt06XjcfchGSllmaLQtEq0So22sZ1YYkPOwvhhis9pqZNsdkRsZ9FgmRfVhuWXHKhZiL/s640/blogger-image-1026063223.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiDcUuNfMXVvgtBdA3FLYMgsMQcuuRXEbhT8HKU81Ju5If41xusOdA19Mq_JgEoUMZhL9b9PZuG3KggoggLUUCkBqM_2cVO80sHR5ikwi5R0cafZuUUbbM8dJQdDK-difg9agPgquE-vrF/s640/blogger-image--178775644.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiDcUuNfMXVvgtBdA3FLYMgsMQcuuRXEbhT8HKU81Ju5If41xusOdA19Mq_JgEoUMZhL9b9PZuG3KggoggLUUCkBqM_2cVO80sHR5ikwi5R0cafZuUUbbM8dJQdDK-difg9agPgquE-vrF/s640/blogger-image--178775644.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#8. We have a roomba named Jeeves. (Forgot to take his photo, sorry). </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#7. We sell zip fizz and our fridge has a cute little blue light in it. </div><div class="separator" style="clear: both;"><br></div></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIhRURdcjXwjjplP_seEBL5ueDPvaPY5b3DU3IPNy_m4CFYnpxxNZx-OcSSFQIyqDmk9VmU2rMPwjM4ulE4DYM73y6_AqxvMk1-wLG8jnobUX2b_IzHA0VjKr59sLvxrqcDaIQDWVPX1q/s640/blogger-image-272465054.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIhRURdcjXwjjplP_seEBL5ueDPvaPY5b3DU3IPNy_m4CFYnpxxNZx-OcSSFQIyqDmk9VmU2rMPwjM4ulE4DYM73y6_AqxvMk1-wLG8jnobUX2b_IzHA0VjKr59sLvxrqcDaIQDWVPX1q/s640/blogger-image-272465054.jpg"></a></div><div class="separator" style="clear: both;"> <br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguIhRURdcjXwjjplP_seEBL5ueDPvaPY5b3DU3IPNy_m4CFYnpxxNZx-OcSSFQIyqDmk9VmU2rMPwjM4ulE4DYM73y6_AqxvMk1-wLG8jnobUX2b_IzHA0VjKr59sLvxrqcDaIQDWVPX1q/s640/blogger-image-272465054.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EEgFC17feDvH3-SOvH_s3gOLI4dISb7vzgP_QsfdDiuciEEAQp18FbKYLGpIBKm9bXN6dBQnwq14o2cjQ4se3T7Dhgvm46RUjnD-u0GE3f_2Hq6Xl5XAE-m6rAy2ZUsXYeRkQ96lgTse/s640/blogger-image--285064243.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6EEgFC17feDvH3-SOvH_s3gOLI4dISb7vzgP_QsfdDiuciEEAQp18FbKYLGpIBKm9bXN6dBQnwq14o2cjQ4se3T7Dhgvm46RUjnD-u0GE3f_2Hq6Xl5XAE-m6rAy2ZUsXYeRkQ96lgTse/s640/blogger-image--285064243.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#6. Our stage has glitter on it. Everybody loves glitter. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#5. We have a disco ball!</div><div class="separator" style="clear: both;"><br></div></div><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin0JGuMDUj5aIz955GPy5Gw_U9dZji99W4M-dnmk5O3Kn4Uokh5jyLEkW7vJ7WB9cRMpWOw69U25Diw4rq4hu3aM0nnHIQUOwHAV6ugEgcMeDs70Zhoi-qhVxEpclbzVqrgmb_EGn09ZfQ/s640/blogger-image--1415300839.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin0JGuMDUj5aIz955GPy5Gw_U9dZji99W4M-dnmk5O3Kn4Uokh5jyLEkW7vJ7WB9cRMpWOw69U25Diw4rq4hu3aM0nnHIQUOwHAV6ugEgcMeDs70Zhoi-qhVxEpclbzVqrgmb_EGn09ZfQ/s640/blogger-image--1415300839.jpg"></a></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#4. It's super dark during class so nobody can tell if you're cheating. Not that anybody cheats, but just in case...</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#3. It's like a club without the hangover. If you are hungover, see #4. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#2. The majority of the instructors are proudly germaphobic - this studio is CLEAN. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">#1. You will sweat, it's guaranteed. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3WAb1pgNmil1jrP04tpWdLcKI-C8Y_Qpr0SkAd8MNUl3kFHkJ_CAshSdQJupO3gB4bSqEicdXchtvgwyj3zQTM9BF_k98olwL68DBkLyJ5vM4eI9rAx6fblM_CqITKyDepe6n8BXMPAOT/s640/blogger-image-52944242.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3WAb1pgNmil1jrP04tpWdLcKI-C8Y_Qpr0SkAd8MNUl3kFHkJ_CAshSdQJupO3gB4bSqEicdXchtvgwyj3zQTM9BF_k98olwL68DBkLyJ5vM4eI9rAx6fblM_CqITKyDepe6n8BXMPAOT/s640/blogger-image-52944242.jpg"></a></div></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div><br></div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;"><br></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-10525299735288196702013-06-24T11:37:00.001-04:002013-06-24T11:37:12.166-04:00Success!!Just got this email from a client and I am so proud of her!! Great work Jamie!!<div><br></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Hi Dawn,</span><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">I'm leaving on my trip tomorrow and just wanted to drop you a quick note. I finally (after almost 2 years at the same place) am making progress!!!! Friday I stepped on the scale 12 pounds down from where I was when I first started meeting with you. I couldn't be happier that results are finally starting to happen. I also feel like I've got a pretty clear plan of attack when I get back home for getting back on track!</span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br></span></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Thanks!</span></div></div><div><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Jamie</span></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-12205397871210355562013-05-22T09:42:00.002-04:002013-06-20T20:43:49.478-04:00<div class="separator" style="clear: both; text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLacMrJkVFBERKKc5SMcbL1Hp1OvH9Zr91rzNducbSaLqdNhPRF3eKnLXU3B9v0yL_osgDgV8I2Ev6xkwgf_Jaj-zt6cqlW3m8Wiw1Zge-cEWEHX_3GObJMMuUdH8aNu5QssK5MBWnow3Y/s1600/934819_345338842236013_632385185_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="279" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLacMrJkVFBERKKc5SMcbL1Hp1OvH9Zr91rzNducbSaLqdNhPRF3eKnLXU3B9v0yL_osgDgV8I2Ev6xkwgf_Jaj-zt6cqlW3m8Wiw1Zge-cEWEHX_3GObJMMuUdH8aNu5QssK5MBWnow3Y/s320/934819_345338842236013_632385185_n.jpg" width="320" /></a></div>
<br />Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-78053219356841076902012-10-08T20:52:00.001-04:002012-10-08T20:54:28.012-04:00Powdered Peanut ButterThis stuff rocks! All the flavor and fun of peanut butter but only 45 calories and 1.5 grams of fat for 2 tablespoons! It's just genius!<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidUJD6S_Mz0Vmk5wjdxeLWcfBdduS7QmsFzfXHdzlk-og0VPsxXvgsEoufzA_Dj48ogl-gJrUBU1Pr-L2z9L35a-mdtc0dgWwtEdXjoJLYTfEG4st8hmtKvHrBW0Yve3pGQJsmVX4th9s2/s640/blogger-image-526121124.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidUJD6S_Mz0Vmk5wjdxeLWcfBdduS7QmsFzfXHdzlk-og0VPsxXvgsEoufzA_Dj48ogl-gJrUBU1Pr-L2z9L35a-mdtc0dgWwtEdXjoJLYTfEG4st8hmtKvHrBW0Yve3pGQJsmVX4th9s2/s640/blogger-image-526121124.jpg" /></a></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-19536114302855707762012-08-27T10:11:00.001-04:002012-08-27T10:11:23.945-04:00Creatine Can Help Fight DepressionNeat article from Women's Health Mag:<br />
<br />
Creatine isn’t just for muscle men. Turns out, the muscle-building dietary supplement can fight depression in the fairer sex.<br />
<br />
A study from three South Korean universities and the University of Utah reports that taking 5 grams of creatine with a daily antidepressant helps women with major depression recover two times faster than those who take the antidepressant alone.<br />
<br />
Will creatine help you battle depression? Consider these facts to find out:<br />
<br />
What is creatine?<br />
You may know creatine as a supplement used by bodybuilders and athletes to bulk up. However, it’s actually an amino acid that we all produce naturally and take in whenever we eat meat and fish. Our bodies convert creatine to a molecule called phosphocreatine, which is stored in our muscles and brain to help deliver instantaneous energy whenever we need it. Many muscly men take creatine for the energy to train harder and more often.<br />
<br />
How does creatine work for depression?<br />
One of the biggest symptoms of depression is mental fatigue. When suffering from depression, even the most routine tasks feel as impossible as getting the colors to line up on a Rubik’s cube. That’s where researchers believe creatine can help. By upping the brain’s levels of energy-revving phosphocreatine, it could help the brain do its job—from figuring out that Rubik’s cube to warding off depression—more easily, says Dr. Perry F. Renshaw, Ph.D., professor of psychiatry at the University of Utah medical school and senior author on the study. The effect has only been shown in women, and Renshaw believes female sex hormones are to thank. Still, more research is needed to pinpoint exactly how creatine does the job.<br />
<br />
Does creatine improve symptoms of depression when it’s taken without antidepressants? <br />
Tests perform on rats suggest that creatine can fight depression all on its own. “Rats love creatine more than Prozac,” says Renshaw, who believes the heightened levels of energy in the brain help them battle beady-eyed depression. Plus, creatine helps protect neural cells from death. So even if it doesn’t keep you smiling, it can keep you smarter. Previous studies have shown creatine to heighten people’s performance on mental tasks, Renshaw notes.<br />
<br />
Will I bulk up from taking creatine?<br />
If you’re taking creatine to reach your fitness goal, you’re probably throwing back 20 to 30 grams of creatine a day. However, the recommended depression-fighting dose is only 5 grams a day, which won’t cause most women to Hulk up. What’s more, creatine was shown to have little to no side effects in women during the study.<br />
<br />
Where can I get creatine?<br />
Flavored and unflavored creatine powders are readily available at GNC and other supplement shops. (They’re meant to be mixed with water and drank.) To play it safe for your stomach, take creatine—like any supplement—with a meal, Renshaw suggests. You can also up your creatine intake the ol’ fashioned way: Meat and fish contain high levels of the important amino acid. (There’s one explanation as to why vegetarians have higher rates of depression than their omnivore friends.)Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-27954384865866256842012-07-05T12:45:00.001-04:002012-07-05T12:45:36.894-04:00To Jump or Not to Jump?(from spinning.com)<br />
<br />
One of the primary goals of the Spinning® program is to help develop cardiovascular fitness and assist in creating better muscular endurance. And one of the most controversial and least understood movements in the Spinning program is Jumps. Many people believe the movement is unsafe, and cyclists have said that Jumps are an unnecessary movement because they are not performed outdoors on road bikes. However, when using proper technique and form, Jumps are very beneficial.<br />
<br />
In many ways, Spinning is similar to weight training. Both require appropriate resistance that is consistently progressed as the participants develop an ability to both attain and sustain proper form. In the weight room, a person will begin an exercise at a lower weight in order to focus on the range of motion so they can fully recruit the targeted muscle groups. Likewise, in a Spinning class, you must begin with lower resistance until the rider has an opportunity to increase their core temperature and prepare both muscle fibers and connective tissues for the training session. Then, as both workouts continue, intensity is added through incremental additions of resistance to keep the muscle groups challenged for the intended period of time (or rep range). But resistance is never progressed to the point that form (range of motion) is compromised. Proper form ensures that muscular intensity is maximized while the stress to joints and connective tissue are minimized.<br />
<br />
When appropriate resistance levels are used, riders can transition from seated to standing positions while maintaining their balance over the pedals. Jumps are about rhythmic transitions from a seated position on the wide part of the saddle to a standing position over the tip of the seat. Forward flexion is not increased and (ideally) cadence remains consistent through the transitions. Jumps challenge the body’s ability to adapt quickly to the varied demands of sitting and standing while pushing appropriate resistance loads.<br />
<br />
When instructors prompt students to maintain their body alignment, their cadence, and their balance point, Jumps are beneficial to both muscular endurance and cardiovascular development. Excessive joint stress can be avoided by teaching the consistency and fluidity of the movement especially when riders demonstrate overly high cadences or uncontrolled forward momentum when performing the movement.<br />
<br />
While it is true that outdoor riding rarely requires a rider to stand and sit down repetitively in a short span of time, Jumps do offer a unique training opportunity to cyclists. Developing an ability to stand and pedal at progressively stronger resistance loads has both cardiovascular and functional benefits. It presents an element of cycling that requires a high level of skill that is difficult to train on the road because of the high intensity it would require. Indoors, a rider can control the intensity, slow the cadence, and work on maintaining proper body alignment as the cardiovascular system continues to get stronger. It is specified training that helps create a stronger overall skill base in a rider who mostly participates outdoors.Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-42646970240294361082012-05-09T09:00:00.001-04:002012-05-09T09:00:34.176-04:00Healthy pancakes!This is a yummy treat that can be taken on the go! Just 1/2 cup-ish of lean muscle meal (any flavored protein powder will work) and some egg whites. Mix well and throw on the griddle just like pancakes. Add a couple sprays of butter and that's it!!<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDIwHKCRaguRen1P6qGPUrjR8eCtfIx3-a3T0aUBnKbn69Ez8T2-Hci4393TaP3ZXeTcEA2j9FKpEA3skoynEvwTiHhd1K3EplpF6R8GSEUCZipjAYQGrwAKVjud61zkM9_IPaJlOf3d5L/s640/blogger-image-1789291013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDIwHKCRaguRen1P6qGPUrjR8eCtfIx3-a3T0aUBnKbn69Ez8T2-Hci4393TaP3ZXeTcEA2j9FKpEA3skoynEvwTiHhd1K3EplpF6R8GSEUCZipjAYQGrwAKVjud61zkM9_IPaJlOf3d5L/s640/blogger-image-1789291013.jpg" /></a></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-37385785962413377072012-04-19T10:26:00.000-04:002012-04-19T10:26:14.134-04:00Sign up today! Space is limited!click on the flyer below for a larger version:<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxC29g94saj7FsYTzF7DUYLG3HBmLwKfkLTTFfoY0Db1Cm8nFLwRfBl4ViM0asGLbJfpmGhFNtTm8PAfpK5AFVDxnea7Gdbi9hCCBDzbu_Db-nqyj_R6sIJ6AzyRjP91JcgaHUxlXLHMku/s1600/dryland-bootcamp.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxC29g94saj7FsYTzF7DUYLG3HBmLwKfkLTTFfoY0Db1Cm8nFLwRfBl4ViM0asGLbJfpmGhFNtTm8PAfpK5AFVDxnea7Gdbi9hCCBDzbu_Db-nqyj_R6sIJ6AzyRjP91JcgaHUxlXLHMku/s400/dryland-bootcamp.jpg" width="313" /></a></div>
<br />Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-90432579297530962232012-04-02T08:04:00.005-04:002012-04-02T08:04:57.992-04:00Stealth Health: Get Healthy Without Really Trying<span style="background-color: white; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; line-height: 16px; text-align: left;">"You can infuse your life with the power of prevention incrementally and fairly painlessly, and yes, doing </span><i style="background-color: white; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; line-height: 16px; text-align: left;">something,</i><span style="background-color: white; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; line-height: 16px; text-align: left;"> no matter how small, is infinitely better for you than doing nothing," - David Katz, MD</span><br />
<span style="background-color: white; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; line-height: 16px; text-align: left;"><br /></span><br />
<span style="background-color: white; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; line-height: 16px; text-align: left;">Read the article here:</span><br />
<a href="http://www.webmd.com/fitness-exercise/guide/healthy-diet">http://www.webmd.com/fitness-exercise/guide/healthy-diet</a>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-61911110656133772422012-02-29T21:23:00.000-05:002012-02-29T21:23:54.404-05:00R.P.E. in a nutshell.<span style="font-family: Verdana, sans-serif;">RPE stands for rate of perceived exertion. Below is the Borg RPE chart. It's easy to use - simply choose the number from the chart that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your target range. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpXbH0N5ne9wOcAtTDqayAxpAKZDlZtXktKyHpyUuLyx9Lcu8SZ5MNct3TVfvVjmmiTF7P_9iPzqigz31ysZj3CU0lUgRScUeHZ_03c6ULVbl08vkex5hEbJcfhTCu2R5KbnanrGCMUWgr/s1600/RPE-1-215x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpXbH0N5ne9wOcAtTDqayAxpAKZDlZtXktKyHpyUuLyx9Lcu8SZ5MNct3TVfvVjmmiTF7P_9iPzqigz31ysZj3CU0lUgRScUeHZ_03c6ULVbl08vkex5hEbJcfhTCu2R5KbnanrGCMUWgr/s1600/RPE-1-215x300.jpg" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span><br />
<span style="font-family: Verdana, sans-serif;">In my head, 6 is rocking back & forth in a giant rocking chair. 20 is a rabid dog chasing me down the road, just inches away from taking me down. When you're doing your cardio workout, you don't want to be at either end of the scale for too long. If you hang out at 6, you might as well just go watch tv. If you stay at 20, you'll die. (if you did it long enough!) A good place to be is around 65%-85% of your maximal effort. Occasionally turning it up to your 100% mark for short 20-30 second bursts will increase the effectiveness of your workout. It's not easy to do; usually when we throw a maximal effort burst in the middle of a 65% RPE workout, our bodies are like "umm... no." But we do it anyway. Because that's where you get better - when your body wants to quit and you turn it up a notch. Our brains may not like it; but I promise you, your body does!</span>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-89551334421346432402012-02-15T08:32:00.001-05:002012-02-15T08:33:38.133-05:00<span style="font-family: Verdana, sans-serif;"><span style="background-color: white; line-height: 14px; text-align: left;">So... superbowl sunday wasn't just a couple of days ago and the extra couple of pounds I gained think they are going to stick around. When this happens to me, I use this website/app to help me not forget what I've eaten in a day: </span><a href="http://www.myfitnesspal.com/" rel="nofollow nofollow" style="background-color: white; color: #3b5998; cursor: pointer; line-height: 14px; text-align: left; text-decoration: none;" target="_blank">http://www.myfitnesspal.com/</a></span>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-67635399237655385052012-01-29T21:47:00.001-05:002012-01-29T21:47:28.048-05:00Check this out!!!Coolest. App. Ever. (health-wise :-)<br />
<br />
http://www.fooducate.com/Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-86545035979274392282012-01-25T11:33:00.001-05:002012-01-25T11:35:04.279-05:00<span style="background-color: white; color: dimgrey; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;">"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” -</span><b style="background-color: white; color: dimgrey; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif; font-size: 13px;"><u>Lance Armstrong</u></b>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-13165640151249692392012-01-13T22:39:00.001-05:002012-01-13T22:39:36.513-05:00Muscle weighs more!!!Found this online and thought I'd share: <br />
<br />
"A reminder that a lower weight is not the goal! Everyone needs to see this pic…muscle weighs more than fat and LOOKS 10 times better. This is why we shouldn’t obsess if our weight stays the same for a bit when we are training hard."<div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY8iA8JbEzkYwBcIgiihzZ3Nn3BPAqzmmyephDC38dFH3hiu2rgoomhNUgncXyJuvKXlsRC-l4RhmFdW1GazbHQ-udNQVFppMafkls_QzNz7i5adogAgYNQRRvGF-6qz0OMdiKLOYn38td/s640/blogger-image-1760095960.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjY8iA8JbEzkYwBcIgiihzZ3Nn3BPAqzmmyephDC38dFH3hiu2rgoomhNUgncXyJuvKXlsRC-l4RhmFdW1GazbHQ-udNQVFppMafkls_QzNz7i5adogAgYNQRRvGF-6qz0OMdiKLOYn38td/s640/blogger-image-1760095960.jpg" /></a></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-75363942166546984072011-12-05T15:24:00.001-05:002011-12-05T15:37:30.486-05:00Hamstrings & Your Back<div>
Did you know that keeping your hamstrings stretched can prevent back injuries? I know so many folks who have injured their back at some point - these stretches can not only help you heal a tweaked back, but can actually prevent future issues. Here's some stretching tips from Peter F. Ullrich, Jr., MD:</div>
<div>
<br /></div>
<div>
***<br /></div>
<div>
The hamstrings run through the back of each thigh. Tightness in this muscle limits motion in the pelvis which can increase stress across the low back and corrupt correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back. Options for hamstring stretching exercises, listed from most difficult to least difficult, include:</div>
<div>
<br /></div>
<div>
<b>Standing Hamstring Stretch</b></div>
<div>
This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring.</div>
<div>
<br /></div>
<div>
<b>Chair Hamstring Stretch</b></div>
<div>
Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched. </div>
<div>
<br /></div>
<div>
<b>Towel Hamstring Stretch</b></div>
<div>
One of the least stressful stretching techniques is to lie on the floor and pull the leg up and straighten by holding onto a towel that is wrapped behind the foot. One leg at a time may be stretched.</div>
<div>
<br /></div>
<div>
<b>Wall Hamstring Stretch</b></div>
<div>
Another less stressful option is to lie on the floor, with the buttocks against a wall, and place the foot up against the wall and then try to push the knee straight. One leg at a time may be stretched.</div>
<div>
Hamstring stretching should include applying pressure to lengthen the hamstring muscle for 30-45 seconds at a time, one to two times each day. The hamstring muscles will lengthen over time, decreasing stress on the low back. Since other hamstring and back exercises may not be done everyday, stretching should not be just linked to other exercises.</div>
<div>
In order to make stretching exercise a part of one’s daily routine, it is best to stretch every morning when getting up and before going to bed. Stretching exercises are good back hygiene, just like brushing one’s teeth twice a day is good dental hygiene.</div>
<div>
<br /></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-32536701765776527782011-11-01T16:19:00.000-04:002011-11-01T16:19:15.947-04:00Workout Tunes Suggestions???Hi Peeps! What's your favorite tune to workout to? I'm looking for suggestions to put a playlist together. Ready, set, GO!Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-23363948150582392042011-09-22T13:08:00.000-04:002011-09-22T13:08:15.079-04:00If you sit still, the dust will come.Your body is an amazing machine. In order to keep it running strong, you have to use it. Machines that don't get used, get dusty with little baby spiders that crawl into crevices & make nests (i.e. achy joints). If you aren't exercising because it hurts or because it's too hard, that's the bump you need to overcome to get better. When you want to quit and you don't, that's where improvement is made. <br />
<br />
After I had my 2nd child, I spent a couple of years not moving and packing on the pounds. When I look back at that period of my life and compare it to where I am today, I feel 10 years younger now. During that stagnant period, my knees ached every day, my back hurt, and my attitude sucked. My attitude still sometimes sucks, but my joints feel great! I feel like they're stronger and lubricated and (knock on wood!) nothing hurts. Unless somebody cross checks me in hockey, then I hurt for a while. Anyway, it's all because my parts are being used on a daily basis. If you sit still, the dust will come. And it hurts!<br />
<br />
I'm going to go find a picture of myself during my sedentary days and post it. And my bff is coming to the gym with me tomorrow to take new pics of me looking awesome because the current photo of me to the right looks like I have chicken neck, which I do, but that doesn't need to be discussed. Or shown. :-) So tomorrow I will post then & now pics to show you what you can do just by moving. And eating less crap.Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-50095566852976986412011-09-15T16:38:00.001-04:002011-09-15T16:38:46.560-04:00New Shoes!Just got these today - I think I like them; supposed to be great for correcting form. We shall see!! <div class="separator"style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr6FaCdY62zTIfMcRl6nEQP8j6CXw03xLB8StECOqsar_w-RItZEL0dhK95Dz3PCarjHSKOm7-Fsz70uWQ502e5L4-W2rnos8f0QxQstXEKTizde2Gp2jVAPK3jlVDu9bihd8IwOqpZD7S/s640/blogger-image-2086250079.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgr6FaCdY62zTIfMcRl6nEQP8j6CXw03xLB8StECOqsar_w-RItZEL0dhK95Dz3PCarjHSKOm7-Fsz70uWQ502e5L4-W2rnos8f0QxQstXEKTizde2Gp2jVAPK3jlVDu9bihd8IwOqpZD7S/s640/blogger-image-2086250079.jpg" /></a></div>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-26596141056115423932011-09-12T16:13:00.000-04:002011-09-12T16:13:45.410-04:00Why I'm Secretly In Love With Spin.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsN1J_pFRI9324M9G62FliMs3Q8CstK854LXblh71Rt0GBMeZxMte_Wvmg2_djW9Ihe4oLszXy6kipm4nPmrBmBIntWrIOwYoQjVINlFva9K6YbXuT5lPQA2Zs_fxgBWa-MRf_GW-2Vjg0/s1600/IMG_3643.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsN1J_pFRI9324M9G62FliMs3Q8CstK854LXblh71Rt0GBMeZxMte_Wvmg2_djW9Ihe4oLszXy6kipm4nPmrBmBIntWrIOwYoQjVINlFva9K6YbXuT5lPQA2Zs_fxgBWa-MRf_GW-2Vjg0/s320/IMG_3643.JPG" width="195" /></a></div>
I think I'm addicted to it - the entire time I'm cycling, my mind is elsewhere and every inch of my body sweats. It's like mental therapy wrapped in a workout. For those of you thinking of trying a cycle class but have your hesitations; just do it. Your butt will hurt for the first two weeks, but each time you spin, your cardiovascular system will thank you for it. If you can do it for over 30 minutes, each minute after that is pure fat burning. Imagine a little man sitting on your belly with a fat shovel, just shoveling away. It's a great workout intensity-wise and there's zero impact on your joints. I suffer from crappy-knee-itis and anything with impact, such as jumping or running just hurts. I also enjoy cycling outside, but there's something nice about a bug-less obstacle-free cycling studio.<br />
<br />
Cycling, as well as most cardio workouts, turn me into a ravenous beast later in the day, so I usually try to do my cardio in the PM hours. That way I'll just dream about eating a bag of chips instead of actually doing it.<br />
<br />
In other Dawn related news, I'm becoming a Mad Dog certified cycle instructor in a few weeks, so maybe I'll see you in class!!!Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-65325455155360858532011-09-09T13:59:00.000-04:002011-09-09T13:59:31.367-04:00Circuit Training = Better Results!!<span class="Apple-style-span" style="background-color: white; font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; line-height: 16px;"></span><br />
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; margin-bottom: 10px; margin-top: 3px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://www.brianmac.co.uk/pictures/circuit%20training/circuit10.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="293" src="http://www.brianmac.co.uk/pictures/circuit%20training/circuit10.gif" width="320" /></a></div>
<div style="font-family: Arial, Verdana, Helvetica, sans-serif; font-size: 13px; margin-bottom: 10px; margin-top: 3px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">
Because you switch between muscle groups, no rest is needed between exercises. This gets the heart rate up, which usually doesn't happen during resistance exercise. Sometimes, to up heart rate further, aerobics are sprinkled between the resistance exercises.</div>
Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-38830159459453220002011-09-08T11:56:00.000-04:002011-09-08T11:56:13.357-04:00Workout to the Beat!If there's no music in my ear, my workout is usually half-assed and short. Here's a neat website to help you pick songs for your workout: <br />
<br />
<a href="http://jogtunes.com/">http://jogtunes.com/</a>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-46034441105634553282011-09-06T13:01:00.000-04:002011-09-06T13:01:48.664-04:00One Hundred Push UpsFound this online and thought I'd share. It looks great. Last year I couldn't do more than one regular full push up and now I can do lots, just because I kept pushing for that one extra push up. As soon as you think you can't do anymore, do one. You'll slowly build your stamina, core, and arm strength. Also, one of the things I do when I'm in weight-loss mode is when I find myself standing in the pantry doorway just staring at what to munch on, I go to the middle of the kitchen and do 10-15 push ups instead. When I stand up, I'm no longer munchie and I can move past the cravings to graze. (this only works sometimes, fyi). Another way to improve your push up count is to plank for 30-60 seconds. Just go to a high push up (keep your butt down!), head in-line with your spine and hold.<br />
<br />
Here's the link: <a href="http://hundredpushups.com/index.html">http://hundredpushups.com/index.html</a>Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-54839428085551010412011-09-02T08:19:00.000-04:002011-09-02T08:19:40.596-04:00Tip of the DayFor about an hour after your workout, there's a window of opportunity when your muscles are literally starving for nutrients. An excellent post workout snack is a piece of fruit and a couple of egg whites. I like to put pepper in a baggie of two boiled eggs and I only eat the whites. My tip for the day to you is: THROW THE YOLKS AWAY! Found this in my car from Wednesday. Peeeeee-YEW!!<div class="separator" style="clear: both; text-align: center;">
<span class="Apple-style-span" style="background-color: white; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 11px; line-height: 12px;"><br /></span></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDnA7BAhOH0Agkxz8fmiZV0EL8c9AFkfoubrHnPrpghn8QgCA49u-Fj_6mCyCRWoMVRCobDT9z_KTJqZGZR4Cc3Gx9N0UC6wUrOk0HwMUXHK8cEGEXvOTRXSJ1SwKHq5ED_9U3PIgu1gdu/s1600/IMG_3583.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDnA7BAhOH0Agkxz8fmiZV0EL8c9AFkfoubrHnPrpghn8QgCA49u-Fj_6mCyCRWoMVRCobDT9z_KTJqZGZR4Cc3Gx9N0UC6wUrOk0HwMUXHK8cEGEXvOTRXSJ1SwKHq5ED_9U3PIgu1gdu/s320/IMG_3583.jpg" width="320" /></a></div>
<br />Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-46290504598076450692011-09-02T07:39:00.000-04:002011-09-02T07:39:08.557-04:0010 quick nutrition tips from EASIf you can follow these 10 quick tips consistently, you will be
on your way to optimizing your nutrition and performance.
These are 10 easy steps to being on top of your nutritional
game.<br />
<br />
1. Carbohydrates: try to choose the least processed forms of carbohydrates.
If you give your body clean fuel (i.e. unprocessed, unrefined foods), it will
perform better. Fruits, veggies, and whole grains (whole wheat bread, brown
rice, and whole wheat pasta) will give you more stable energy levels than more
processed foods like chips, soda, white bread, and candy.<br />
<br />
2. Eat breakfast every day! The longer you wait to eat breakfast, the longer you
will be running in a low gear! Eating breakfast jump-starts your energy levels and
your metabolism.<br />
<br />
3. Eat smaller portIons more often, spread evenly across the day. No
excuses—you should be eating 5 – 8 meals/day! You should be combining
protein, carbs, and healthy fats at each of your meals! Just think 3 for 3. The
3 nutrients every three hours. An easy way to make sure you do this is to pack
snacks from home and keep them in your locker and your backpack!<br />
<br />
4. Stay hydrated! Dehydration = decreased performance! Drink at least ½
your body weight in ounces of water per day. make sure to think before you
drink! Stick to mainly water. Use sports drinks (preferably with some protein)
before, during, or after activity.<br />
<br />
5. Include a lean protein source with each meal. lean cuts of beef, skinless
chicken, fish, and skim milk are great sources. In addition, if you can’t make a
meal, consume a meal replacement powder with whey and/or casein protein.<br />
<br />
6. Pack your lunch! Don’t rely on the cafeteria or fast food to provide your fuel. By bringing your own lunch and snacks, you will guarantee that you will be
optimally fueled.<br />
<br />
7. Food First, Supplement Second. a general multi-vitamin is a good
way to make sure you are getting all the nutrients you need. If your diet is not
consistently getting you all of your needs—take the multi-vitamin.<br />
<br />
<br />
8. Eat Fruits or Vegetables with each meal! Fruits and vegetables provide you with natures forms of anti-oxidants, vitamins, and minerals. These nutrients will ensure your body is operating optimally.<br />
<br />
9. Drink a mixture of carbohydrate and protein immediately after your workout. Recovery is one of the limiting factors of performance. If you get a combination of carbs and protein immediately after a game or workout, you get a jump start on repairing your muscles and refueling your body.<br />
<br />
10. Last, but not least, get some rest. The body recovers and repairs when it is resting or sleeping<br />
Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.comtag:blogger.com,1999:blog-2213133959750855013.post-64900491802840278272011-08-31T20:21:00.000-04:002011-08-31T20:21:11.258-04:00Back on TrackJust got back from a great trip to Los Angeles to see my folks and ate like a queen! I managed to pack on 6lbs in just 5 days. Back on track and off to spin class... Dawnhttp://www.blogger.com/profile/17066047635573259745noreply@blogger.com