Tuesday, February 23, 2010

FFF Diva Article Research: "8 Tips for Your First Race"

8 Tips for Your First Race

By Bruce Fordyce with Marielle Renssen
Running & FitNews ®
American Running Association

If you're getting ready for your first race, here are some pointers to help you get there successfully:

1. Enter with a friend of similar fitness and ability. It will be less intimidating and more fun with a companion.

2. Make sure nothing you wear is new. Everything on your body, from socks to a headband should be road-tested.

3. Line up with runners of similar ability. If you run a nine-minute mile find the part of the pack that runs your pace, and that won't be at the front. Being swept into a pace that is too fast will be a bad experience and, of course, isn't fair to the faster runners who will have to navigate around you.

4. Always begin slowly. The easiest mistake for a beginning racer to make is to respond to the exuberance of the race and head out too fast. Doing so begs for an injury or at best a rotten finish because you spent your energy too early in the course.

5. Use the water stations. Keep yourself well hydrated. Sports drinks can help keep your energy up. Some marathons provide Vaseline, Band-Aids, and even masseurs.

6. Don't be disheartened when other runners pass you during the race. There will always be runners in front of you--and behind you.

7. Know when the cutoff time is for your race so that you can pace yourself accordingly. It is depressing to finish without a finish line and an official time. For a 10K, the cutoff is usually 1:30; for 15K, from 1:40 to 2:00; for some marathons, as much as 6:00.

8. Tuck some tissues in a baggie pinned to your shorts, just in case you need an emergency pit stop--it happens.

Adapted from Marathon Runner's Handbook, by Bruce Fordyce with Marielle Renssen, 2002, Human Kinetics, Champaign, IL, $19.95, 160 pp.

Running & FitNews, Vol. 20, No. 8
Copyright, The American Running Association

American Running Association, empowering adults to get America'syouth moving. For more information or to join ARA, please visit www.americanrunning.org.

Monday, February 22, 2010

FFF Diva Operation Boot Camp "Biggest Loser" Competition: DAY 53

Day 53...

Hello FFF Diva fans and followers! As I am writing this post I am realizing it's been quite some time (that's an understatement) since I wrote a post about my competition progress. I guess lately I have been trying to keep up motivation by posting motivational/inspirational videos and advice instead. Haha. Anyways below are some bullets of accomplishment halfway through my 90 day competition:

1. I ran a 5K race in January (about 45 minutes) and a 10K race in February (1:36:19). Ran the whole time during both races!
2. Fastest mile personal record is 12:17 (achieved in December '09). PR in January 13:10. PR in February around 12:45. Let's see how I do with my PT test this Friday!
3. Since the beginning of the competition I lost 2% body fat and gained 6 lbs of muscle! AMAZING!
4. I kick ass in multiple ball glow in the dark (boot camp is at 6am) soccer! REALLY. NON-STOP MOVEMENT.
5. I ran on the treadmill for 9 minutes straight at a speed of 5.0. Almost averaged a 12 minute mile. Will try again soon!
6. I have a goal of running 1,010 miles in 2010. Last month I ran 84 miles. So far I have clocked in more than 120 miles! It would have been more, but I got sick. Will catch up!

Here comes the LENT: What I am ADDING TO MY LIFE...because I am sooooooooo busy. Boo.
1. Sleep at least 7 hours a night
2. Sundays are reserved for ONLY family day
3. read at least 3 books for pleasure

At the beginning of the body fat competition:

Current photo during the body fat competition: 2% body fat loss, 6 lbs muscle gain

MY PERSONAL HAPPINESS: My new boyfriend Tyler...(long distance in So-Cal, while I am in Nor-Cal)

I am definitely looking forward to the rest of the competition! LIFE is AMAZING! I can't wait for the L.A. Marathon (26.2 miles) on March 21st! March 21st = my 25th birthday! Way to celebrate!

More regular updates to come...

Dedicated to your health,
FFF Diva Mo

Friday, February 19, 2010

FFF Diva Article Research: 10 Ways to Slow Down and Still Get Things Done

10 Ways to Slow Down and Still Get Things Done

Rush Hourby Lori Deschene

“In a gentle way, you can shake the world.” ~Gandhi

Both the industrial and digital revolutions promised increased productivity, meaning people could work less and live a more balanced life. We all know that’s not how history has played out.

Even as technology advances, we work longer hours than ever—and ironically, struggle financially and accrue more debt with each passing year.

If you haven’t noticed adverse effects on your personal relationships or the other areas of your life, you’ll likely keep plowing full-steam ahead—and only stop when you have a compelling reason.

So here’s my proposition: work as often as you damn well please! It’s your life; these are your moments to fill and hopefully enjoy. But if you find yourself feeling stressed or detached from the present moment—if you sense life is passing you by as you complete spreadsheets and eat at your desk—you may benefit from one of these ideas to slow down throughout the day:

10. Eat slowly.

This is a tough one for me. I devour food—always have. But I’ve found that eating more mindfully can be a meditative practice. Chew every bite more, analyze tastes like you’re a foodie, and generally savor the experience. It likely won’t add more than 10 minutes to your meal time, yet it will give you the chance to seep into the moment.

9. Do nothing for 15 minutes after waking up.

Have you ever opened your eyes and immediately pulled out your iPhone or laptop? Or how about this: do you roll out of bed two seconds after waking, having already created a 10-item to-do list in your head? Taking 15 minutes to just lay with your thoughts allows you to ease into your day without such a sense of urgency.

8. Stare at a photo online instead of reading an article.

We’re knowledge seekers, which is a great thing. The more we learn, the more we understand and grow. However, the digital era presents a unique challenge: with so much information available it’s tempting to seek knowledge far more often than you apply it. Instead of learning something new on your lunch break, kick back and appreciate a beautiful image. Stillness is the answer to many of the questions you’ve been asking.

7. Choose an activity you usually multi-task and do only that.

(Previously mentioned in 8 Ways to Stay Present & Focused in a Tech-Driven World). Choose one task to complete mindfully today, and maybe add to that tomorrow. My favorite is folding laundry. It’s warm, clean, and most importantly done. Since I have an overactive mind, I need to tell myself certain things to stay in the moment: Enjoying this moment is my only task; there is nowhere to get to—only right now to be; nothing exists but this laundry in front of me (obviously not true, but it keeps me grounded.)

6. Stare at your turned-off-TV for 10 minutes before turning it on.

A lot of us fill our downtime catching up on TiVoed favorites. Absorbed by external stimulation, you miss out on the opportunity to connect with yourself—and before you know it, an hour’s gone by, and you have to get back to work. Or your kids. Or dinner. Before you get to your show, take a few minutes to just sit there and breathe. Use the screen as a canvas for visualization. Project your daydreams onto the tube, and sit with that for a few.

Slow Down

5. Block a half-hour of unplanned time in your planner.

Don’t plan to take a walk or meditate (although those aren’t bad ideas). Instead, plan to do whatever you end up doing. Get up, walk around, and see where that takes you. Maybe you’ll end up helping your neighbor wash his car, or playing jump rope with your niece. Nothing makes you feel present like spontaneity.

4. Write Parkinson’s Law somewhere you can see it often: “Work expands to fill the time available for its completion.”

Maybe you really need 10+ hours a day to get everything on your to-do list done. Or maybe you’re stretching your work to fill longer hours because society associates so many positive things with busyness. This saying reminds me to limit my work and still get it done so I can then focus on other things.

3. Notice the sights when you drive.

Have you ever watched a frantic driver bob in and out of traffic, passing and merging, only to find him right beside you at the red light? If road rage saves time, it’s generally not much—and it usually isn’t worth the stress it creates. Play some soothing music, notice license plates, bumper stickers, and the scenery, and allow yourself to enjoy this time.

2. Metaphorically toss your phone in the ocean for a half-hour every day.

I love the classic movie scene where the overworked protagonist tosses her phone into the ocean, or a fountain, or out the window and reclaims her sense of freedom. It’s not easy to disconnect from our always-on world, but the benefits of being unreachable make it worth the initial discomfort.

1. Say no.

Saying yes can open you up to new possibilities, but saying no can gives you a chance for me-time: an hour when you don’t have to keep any commitments or please anyone else; or a half-hour when you can just kick back and do absolutely nothing.

Small changes throughout your day can slow down your pace without killing your productivity. Go ahead and keep getting things done–just remember you don’t need to do it all in a panicked state of stress. If you find a more peaceful process you’ll likely be both happier and more effective.

FFF Diva Inspiration: TED Winner Jaime Oliver Talking About American Obesity & Prevention

Sharing powerful stories from his anti-obesity project in Huntington, W. Va., TED Prize winner Jamie Oliver makes the case for an all-out assault on our ignorance of food.

Jamie Oliver is transforming the way we feed ourselves, and our children. Jamie Oliver has been drawn to the kitchen since he was a child working in his father's pub-restaurant. He showed not only a precocious culinary talent but also a passion for creating (and talking about) fresh, honest, delicious food. In the past decade, the shaggy-haired "Naked Chef" of late-'90s BBC2 has built a worldwide media conglomerate of TV shows, books, cookware and magazines, all based on a formula of simple, unpretentious food that invites everyone to get busy in the kitchen. And as much as his cooking is generous, so is his business model -- his Fifteen Foundation, for instance, trains young chefs from challenged backgrounds to run four of his restaurants.

Now, Oliver is using his fame and charm to bring attention to the changes that Brits and Americans need to make in their lifestyles and diet. Campaigns such as Jamie's School Dinner, Ministry of Food and Food Revolution USA combine Olivers culinary tools, cookbooks and television, with serious activism and community organizing -- to create change on both the individual and governmental level.

Join Jamie Oliver's Food Revolution: http://www.jamieoliver.com/campaigns/jamies-food-revolution

Thursday, February 11, 2010

FFF Diva Article Research: "Your Guide to Tune Up in Front of the TV"

Your Guide to Tune Up in Front of the TV

By Karen Asp
Channel surfing burns few--if any--calories, yet the average American woman watches nearly 5 hours of TV daily, reports Nielsen Media Research. And the risk of packing on pounds rises by 23 percent with every 2-hour increase in daily viewing, according to a Harvard study of more than 50,000 women.

But you can stay slim while you watch your favorite shows with this TV-friendly circuit designed by Cindy Whitmarsh, star of the exercise video 10 Minute Solution: Target Toning for Beginners. The half-hour workout alternates between moderate cardio moves during the show and high-intensity cardio bursts and multimuscle strength exercises during commercials. To get started, you'll need 3- to 5-pound dumbbells, a sturdy chair, and a mat. Breaks can vary, so you may need to adjust the times slightly. Repeat the circuit if you're watching an hour-long show.

Set 1

Showtime Cardio
March (not shown): Lift knees to a comfortable height and march in place. Continue until commercial break.

Commercial Break #1
1. Quick feet (not shown): Spread feet wider than hip-width and take quick running steps for 30 seconds, barely lifting feet off floor and keeping hands in front.

2. Lunges with curls: Stand with feet together, holding a dumbbell in each hand, palms forward. Step right foot forward about 2 feet. Bend right knee and lower left one straight down toward floor. (Keep right knee over ankle; if it's not, take a bigger step.) As you lower, bend elbows and raise weights toward chest, keeping elbows next to body. Press into right foot and stand back up, bringing feet together and lowering weights. Alternate legs for 2 minutes, taking breaks as needed.

Set 2

Showtime Cardio
March with a kick (not shown): March in place, right, left, right. Next, kick to the front with left leg. March another three beats (left, right, left) and then kick with right leg. Kick at a comfortable height so you don't hunch over. Continue, alternating left and right kicks between marches.

Commercial Break #2

1. High knees:Jog in place, lifting knees as high as you can for 30 seconds.

2. Push-ups with a row: Holding a dumbbell in each hand, kneel with weights on floor and body extended to form a straight line from head to knees. (a) Bend elbows to sides and slowly lower body as close to floor as possible. Keep abs tight. (b) Hold for a second, push back up to starting position, and do a row with right arm, squeezing shoulder blades, bending elbow, and lifting dumbbell toward chest. Hold for a second, then slowly lower weight. Do another push-up followed by a row with left arm. Alternate arm rows for 90 seconds, taking breaks as needed.

Set 3

Showtime Cardio
Step touch (not shown): Step right foot to side about 2 feet and tap left foot next to right. Then step left foot out about 2 feet and tap right foot next to left. Continue stepping side to side.

Commercial Break #3

1. Jumping jacks: Stand with feet together, arms at sides. Hop feet apart, raising arms overhead. Then hop feet together, returning arms to sides. Continue for 30 seconds.

2. Wall squats with side raises: Hold a dumbbell in each hand, press back against wall, point toes forward, and slide down wall until legs form 90-degree angles, with knees directly over ankles. (Scoot feet farther away from wall, if needed.) Bend arms at 90-degree angles so dumbbells are about waist height in front. Slowly lift arms out to sides until dumbbells are at shoulder height. Hold for a second, then slowly lower. Repeat for 45 seconds.

3. Wall squats with shoulder presses: Maintaining the wall squat (you can stand if this is too hard), position dumbbells slightly above shoulder height with palms facing forward and elbows out to sides. Slowly press dumbbells overhead until arms are almost straight. Hold for a second, then slowly lower. Repeat for 45 seconds.

Set 4

Showtime Cardio
Kickbacks (not shown):Step right foot to side about 2 feet and kick left foot up behind you toward butt. Then lower left foot out to side and kick right foot up behind you. Let arms swing forward and back as you alternate sides.

Commercial Break #4

1. Ski jumps: Jump from side to side, as if you were hopping over a line. Keep feet together, and bend knees when you land. Jump for 30 seconds.

2. Triceps dips:Place hands on sides of a sturdy chair, feet flat on floor, and bend knees 90 degrees. Bending elbows behind you, slowly lower body until arms form 90-degree angles. Hold for a second, then press back up. Repeat for 45 seconds.

3. Dumbbell twists:Sit with legs bent and feet off floor. Hold a dumbbell in front of chest. Rotate torso (and dumbbell) slowly from side to side for 45 seconds. (If this is too challenging, keep feet flat on floor with knees bent.)

Tuesday, February 9, 2010

FFF Diva Motivation: Why do you run?

The question gets asked. The answer never seems to capture the real reason. This may help.

Thursday, February 4, 2010

FFF Diva Video Research: "The Mouth Revolution"

To Get the Facts & Take Action, go to:

Again another reminder why it's important to KNOW what's in your food and what's going into YOUR mouth! QUALITY REAL FOOD NOW!

Viva Mouth-ulicion!,
FFF Diva Mo

Wednesday, February 3, 2010

FFF Diva Video Research: "Grocery Store Wars"

Not long ago in a supermarket not so far away. Help fight the dark side of the farm. Source: Free Range films (creativity with a conscious): http://www.youtube.com/user/FreeRangeStudios

I thought this was a neat reminder as to why it's important where you know where your food is coming from. It's great to lose weight & be healthier, but not at the cost of eating foods that are not the best for you in the first place.

May the FARM be with YOU,
FFF Diva Mo

Tuesday, February 2, 2010

FFF Diva Article Research: "Fitting Healthy Into Your Hectic Life"

Hello FFF Diva fans and followers!

I know it's been awhile since I have posted a blog about my progress in my 90 day challenge competition with my cardio boot camp. I promise...later this week I will update! Sooooo many great realizations and milestones this last month!

Anyways this article below really represents who I am: a "healthy" busy person. If this is your first time to my blog or even if you have been a long time reader you know that I AM A COMMUTER (apologies for those who aren't familiar with the Bay Area, California in advance).

What do I mean?

I am 24 years old and live in South San Jose. I wake up M-F at 5:30am to attend a 6am cardio boot camp (OPERATION BOOT CAMP) at an outdoor park RAIN OR SHINE. Then I either run 1-2 miles after camp or do 30 min of cardio on the elliptical. Next, I am on the road for my 45 minute commute north to San Mateo for my full-time job. Even though my office is in San Mateo, the school site I work at are 20-25 min further north in Pacifica and Daly City. Did I also mention that I am a graduate student in an MBA program? 1-2 days a week I drive 45 min from San Mateo to Marin County (right across the Golden Gate Bridge) to my college in San Rafael for class from 6-9pm. Then I drive all the way back home to South San Jose which is 1 hour and 15 min away south. Usually I get back around 10:30-11:00pm depending on traffic, which I still go straight to the gym for 30 min to an 1 hour of cardio. I have a goal of running 1,010 miles in 2010 and (even though I am NOT a fast runner) I have managed to run at least 20 miles a week since January 1st.

P.S. I didn't even add Filipino family obligations, church, choir, friends, clubs, organizations, my alumni work for my college, volunteering, traveling, and more.

What's my point?

I am a busy person but I still make time for exercise and good eating (through proper planning ahead of time) AND SO CAN YOU!

Everyone has different lives and things going on. I get it. However, this past spring I lost motivation and gained HALF of the WEIGHT I ORIGINALLY LOST in 6 months! This is why I started running and why I started writing this blog to hold me accountable. I used to weigh 320lbs in May 2007, then dropped about 96 lbs a year and a half later, then gained 45lbs of it back in Spring '09. Since August '09 I dropped 50 lbs and am in my 230s. It's about finding what inspires and motivates you and getting out of a slump.

Anyways I will get off my soap box now. Thanks for reading my rambles folks!

Committed to health & change,
FFF Diva Mo


"Fitting Healthy Habits Into Your Hectic Life"

13 Tips to Get More Nutrition and Fitness into Your Day
-- By Life Coach Mary Guarino, Ph.D.

There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice.
3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead.
4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas.
5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn even more grocery store tips.
6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.
7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.
8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.
9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.
10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
11. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
12. Whenever possible, walk. Increase the amount of time you can walk, versus sit or drive. It doesn’t take that much extra time to park a bit farther from the store entrance, or to make a personal visit to a colleague rather than phoning, instant messaging or e-mailing.
13. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Begin integrating some or all of these habits today. Make them part of your normal routine. You’ll be surprised at how little time is involved and how much better you’ll feel!
Related Posts with Thumbnails