For the past two weeks I have dedicated 15 minutes a day to the lovely TRX.
I decided to focus on core strength during these 15 minutes. So, I pulled out the Interval Timer and did as many reps per workout (below) with a 60 second rest period in-between. I have been able to make it through the first two sets without touching down for a break. However, I was so fatigued during the suspended bow and arrow set that I had to take a break a few minutes in. Hopefully next week I can make it all the way through this last set without stopping!
1. Suspended pendulum swings. (5 minutes)
(60 second rest)
2. Suspended crunch/pike. (5 minutes)
(60 second rest)
3. Suspended bow and arrow. (5 minutes)
- You can add a pedometer to help you keep track of your distance and by walking at least ten thousand steps a day, you will achieve noticeable health benefits.
- Pace yourself so that you are walking at a comfortable intensity.
- If you want to increase your level of intensity, you can add in other elements such as walking uphill, walking with hand weights, and walking faster.
- Always remember to schedule in enough time to warm up and cool down and always stretch before you head out.
- Be gentle with your body and do not overstrain in stretching or walking.
- Start out at a leisurely pace and build from there. You can always increase your speed and intensity as desired.
- Be sure to wear comfortable and appropriate footwear and loose clothing.
- Drink enough water and wear sunscreen or a hat when necessary.
- Bring a friend along if you want and vary your routine so that you do not get bored and that you can enjoy your environment.
- Try to cover a set distance every day.
Wandering through the grocery aisles, you might head towards your favorite summer foods. You find the tomatoes you are getting from a country far away do not taste quite as good as the tomatoes grown in the farm up the road from you. Your local fruit is filled with flavor, bursting at the seams with juicy sweetness.
LOCALLY GROWN
Eating fruits and vegetables grown locally can make a significant difference in your life and your community. You will find the foods pack a punch in flavor, offer the greatest nutritional value, and that you can be assured of their quality. You can choose organic produce bought in bulk at a considerable discount. Your purchase in turn, helps the farmer and supports the community.
We live in a time where we can have food at our fingertips from anywhere in the globe at almost a moment’s notice. However, worldwide distribution has also resulted in a substantial increase in processed foods and foods that traveled more than a thousand miles to get to us, often reveals an associated wear and tear, with less flavor and nutrition. Some foods are also heavily laden with chemical agents, preservatives, and wax coatings to protect them and make them last longer in the journey.
Eating foods in season is not only synonymous with many cherished memories (eating watermelon in the summer, squash at Thanksgiving, etc.) but also offers a natural balance for nutrition.
WINTER
Ward off winter colds with a dose of beta carotene found naturally in pumpkins and squash. Eating nuts also offers rich nutrients desired by the body as the temperature falls. Look for foods with the most color, because they are packed with the most nutritional value. By eating seasonally, you get the most flavor and nutrition in your foods. Winter also relies on fall favorites as well as nuts, corn, and eggs.
SPRING
In spring, look for spinach, Swiss chard, Romaine lettuce, basil, dill, and parsley.
SUMMER
In summer, when fruit ripens to maturity, turn to apples, strawberries, plums, pears, mint, cilantro, corn, broccoli, cauliflower, and summer squash.
FALL
Fall invokes harvest foods of carrots, garlic, ginger, and potatoes. By simply steaming or sautéing food, and adding freshly ground black pepper, salt, and a few spices, you can bring out the natural flavor of foods.
VARIETY IN FOODS
The best diet contains a good variety of foods so make your meals enjoyable by focusing on fresh produce, trying out a new item every week, and trying new recipes. Check out recipes on the web or share with your friends and family. Enjoy delicious, wholesome meals that you look forward to every day. Try out new cuisine ideas from different regions and check out handy tips offered by grocers and cooks above foods and in the fish, poultry, vegetable, and cheese areas. Subscribe to a healthy food magazine where you fill find a ton of ideas on preparing food for each season and special occasions, with dietary considerations as well. By choosing carefully, you can enjoy hearty, delicious fare every season.
Found a great quote and wanted to share it with you today:
“Taking charge of your body can help you take charge of your life. And that power can help you go wherever you want to go, every single day.”
- Cheryl Bridges Treworgy, member of five U.S. World Cross-Country teams
The Event
Prior to participating, athletes register for the event where they receive a colored swim cap, a timing band, race number, and a wristband for easy access to and from changing areas. Racers also receive instructions on the length of the race, course, and any special directions.
Racers are of two types: amateurs and professionals. Most triathlon athletes are amateurs. Events are often categorized by age (five to ten years) and gender. Athletes put on their swim gear and go to the swim location to begin the race. Sometimes, they wear a wetsuit depending upon the temperature of the water. Groups of athletes enter the water all at the same time (mass start) or at regular intervals (wave start) depending upon the size of the location and the number of people participating.
Athletes swim the first leg and then come out of the water running and change into cycling gear as fast as possible. The cycling part of the race is usually on a public road with limited traffic and brings the athletes back to the same changing area. They rack their bicycles and change into running shoes for the last part of the race.
All along the way, there are stations to provide water and energy drinks as well as energy bars, fruit, and ice. After athletes finish the event, there is a final “aid” station for post-race meals and other special items. Sometimes, barbecues and meals are offered as well.
Rules
Triathlons are individualized sports. Rules for a triathlon include following the designated course and completing the course entirely by oneself. Triathlons are timed frequently at five intervals:
• Start of swimming to end of swimming leg (swim time)
• First transition beginning to end
• Start of the cycling to the end of the cycling leg (bike time)
• Second transition beginning to end
• Start of run to the end of the running leg (run time)
Competitions and History
The first known triathlon was in France in the 1920s. Within the next decade, triathlons were held over the country and included a 3km run, 12 km cycling component, and finally a swim across a large body of water (200 m). Modern triathlons in America were first held in San Diego in the 1970s. These races required more training and were more competitive. The first long distance triathlon was in Hawaii called the Ironman and included a 2.4-mile swim, a 112-mile bike ride, and a 26.2-mile run. The triathlon first appeared as an Olympic event in Sydney, Australia in 2000.
There are numerous variations of triathlons with different lengths for each leg of the race. There are also triathlons for the winter that include a cross-country skiing component. Thousands of events are held every year. Some of the most popular include the Hawaii Ironman World Championship held in Kona, Hawaii, the Nice Triathlon in Nice, France, and the Escape from Alcatraz in San Francisco, California.
Organizations
World Triathlon Corporation that hosts Ironman Triathlon series
The International Triathlon Union
Books:
Harr, Eric. Triathlon Training in Four Hours a Week. Rodale Press. 2003.
Tinley, Scott. Triathlon: A Personal History. Velo Press. 2002.
Triathlons have sprouted all over the country and in many places around the world as a popular endurance sport for people of all ages. A triathlon is a race that consists of swimming, cycling, and running segments. A competitive triathlon athlete has to be proficient in all three aspects and know how to maintain their energy level and endurance, while quickly transitioning out from leg of the race to the next. Hence most triathletes are incredibly fit. Since triathlons involve cardiovascular exercise for the whole body, the overall effect from training is a toned and fit body balanced all over whereas training for one sport alone offers muscle development in only specific areas. Many athletes choose triathlons because of the amazing benefits of these cardiovascular exercises.
The reasons why people choose to do triathlons may vary. However, the benefits are immediate and universal. Training for and participating in a triathlon is one of the most rewarding activities you can undertake in your life, building your self-confidence, giving you meaning and self-discipline in your exercise habits, inspiring and motivating you, as well as expanding your horizons and ability to take on new challenges.
Lose Weight and Tone Simultaneously
Training for a triathlon helps you lose weight significantly while toning up all over, making you incredibly fit in a well-balanced program that burns fat while building muscle. You will experience greater energy levels while feeling stronger and more confident than ever before. Also training requires proper nutrition and feeding your body regularly nutritious foods. You will look and feel younger, while being more energetic and powerful. While running will help you develop long and lean muscles, cycling will build strength and tone your lower body. Swimming sculpts your upper body while promoting flexibility.
Triathlons also prevent injuries because cross training limits the stress you put on your body when you overuse certain joints, tendons, and the same body parts again and again from doing just one sport. Training for a triathlon also is never boring. There is enough variety and challenge from different workouts to help you stay motivated while keeping up your fitness regimen.
Regular cardiovascular exercise from triathlon training helps lower your risk for disease and cancer, while promoting both physical and mental health benefits. You will also add years to your life, while sharpening your mind and focus, helping you return to your activities with freshness. Your ability to handle stress will also grow and you will develop grace under pressure. Training for a triathlon also is one of the biggest boosters to your self-esteem. Your self-confidence will skyrocket. You will be challenged to grow both physically and mentally. You will notice significant improvement in your moods while your motivation to exercise will also increase. You will overcome both mental and physical blocks, replacing weakness with strength, while feeling good about yourself.
Training for a triathlon transports you into another world of self-growth. You will meet like-minded people who enjoy individual sports on a highly personal level. Whether you are a young twenty-year old just starting out, or a grandparent, you can participate in a triathlon and become a world-class professional. Training for a triathlon is highly motivating and inspiring, increasing your sense of purpose in the world, while pushing you to be the best that you can be. You will find significant improvement in every aspect of your life from the discipline, focus, new energy, enthusiasm, and love that you put into your training, that will now flow into everything else in your life. As the triathlete Dave Scott said, “If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race; its up to you.”
Benefits For You On Your Dog Walk
Even low levels of exercise for just seventy-five minutes a week dramatically improves fitness levels for people who walk their dogs. By walking regularly you can maintain body weight, lose extra fat, reduce the risks of diseases and injuries, while improving your overall fitness.
Fewer Risks
Walking has fewer risks than other forms of exercise and hence can be performed by most people even if they are overweight, sedentary, or recovering from sickness or injury. Walking reduces risks of heart disease and strokes, while increasing muscle strength and endurance. Walking also helps manage conditions such as diabetes, muscle pain, high cholesterol, and high blood pressure.
Physical Activity
Walking helps you build physical activity into your life. By adding walking into your life such as simply taking the stairs instead of elevators, parking farther away so you walk more to your destination, walking downtown, walking to shops instead of driving, etc. are all different ways of incorporating walking into your daily lifestyle. By taking your pet along with you, you have the added benefits of companionship, increased socialization, keeping your pet fit, and bonding with your dog.
Toning Your Body
Regular exercise from walking with your dog will help you keep your body toned, while boosting your energy level, making you feel better, while maintaining a healthy body.
Lowered Stress
You will experience reduced stress and anxiety levels.
Quality Time Together
Walk on paths that are comfortable for your pet. Enjoy quality time with your dog as you leave your home and go for a walk and exploration of your neighborhood or nearby park or woods. Both of you will be significantly healthier and happier.
Some Things To Consider On Your Dog Walk
Water
Prior to going for a walk with your dog, be sure to do a few quick stretches for your legs and arms. If you are walking on a particularly hot day, be sure to carry water for both you and your pet. Aim to walk for at least thirty minutes about five times a week and keep your pet on a leash in most public areas.
Pet Breed
If you are thinking about getting a dog, consider your pet choice carefully. Choose a dog that suits your temperament and lifestyle. For example, if you live in a house and are fairly active, you could go for a golden retriever or a Labrador. However, if you live in a small apartment, you might want to have a small terrier mix, a corgi, or other smaller breed that will adjust better to a smaller living space. Be sure to get the right shots and vaccinations for your dog.
Leashing or Not
If you can walk your dog in a park, you can often take the animal off the leash if allowed. Some parks require leashing and some do not allow dogs so you should check first. In some towns and cities, there are special dog parks set up to encourage socializing between dogs and pet owners, with even pet courses, games, and obstacles set up. Keep an eye on your dog at all times, especially near smaller children.
Every pet owner or sitter, who enjoys the companionship of a dog, can benefit tremendously from regular exercise with his or her pet. Dogs require regular social interaction, exercise, and attention from their pet owners. By simply taking your dog for a walk, you can provide all of this.
You and your dog together will:
1. Expend some energy
2. Take in fresh air
3. Stimulate the senses
4. Feel connected to each other and your environment
5. Feel good
So many well-intentioned pet owners end up spending most of their time indoors with their pets because of personal and work obligations and inclement weather. However, taking your dog for a walk not only benefits your dog, but also offers you a lot of benefits as well. Just taking the dog for a walk a few times a week offers significant benefits to your health such as better cardiovascular fitness, lower blood pressure, reduced stress, and stronger muscles and bones. Pet owners also experience greater self-esteem from the unconditional love and companionship free of judgment offered by dogs.
1. Dog’s Health
Your dog’s health also significantly improves from regular walks. Pets that do not have enough exercise become overweight and sometimes obese, resulting in illnesses and conditions that include cardiovascular disease, increased anxiety, osteoarthritis, and liver disease. People who walk dogs also often engage socially with others more and experience greater enjoyment during their regular walks. Stress is significantly reduced by interactions with a pet. When you take your dog for a walk, be sure to have a good leash that gives you control over your pet and a plastic bag to pick up after your pet. If you have a pet that is used to spending a lot of time indoors, it may come as a big surprise to both of you how your pet reacts to the outdoors. Encouraging your pet will help them overcome any shyness and fear, while also keeping them fit and agile. Your dog is loyal and committed to you and the enjoyment from spending time in your company cannot be easily surpassed.
2. Dog Socialization
Taking your dog on regular walks also helps eliminate antisocial behavior, reduce pet anxiety, prevent behavioral problems, and encourages your animal to interact appropriately with both people and other animals. By praising and encouraging your dog, your pet will grow closer to you, more confident, aware of behavior that elicits positive responses from you, and be less likely to experience separation anxiety from being left at home.
