Many of you remember Beverly as having worked as an intern for Your Personal Best Training Studio back in the winter and spring of 2010. She then opened her own private personal training studio in Austin, TX. Beverly is one my favorite people, a best friend, we mentor one another physically, emotionally and spiritually and I am excited to offer her inspiration to all of you.

She loves reminding that her running, “All started with that pitiful mile run around the ICW track here in Corpus Christi. Remember?”                  ~Lisa

Who influenced you to run your first marathon?

Will Carson, Director of Galloway Training in Austin

What did you do to prepare for this marathon?

I did two mid-week runs of 30-45 minutes on my own and long runs on weekends with the Galloway group. I did run/walk/run training and was amazed at the results. This method spares my joints and enables me to run longer and faster without feeling all beat up. I was up and out for my favorite post- race meal after a quick nap following my marathon.

What was the length of your training time/journey?

I began training in Nov 2010.  I did my first 10k that December,  followed by 3 half marathons in 2011. In  Oct 2011 I started the Austin Fit/Austin Runners club Distance Challenge which included 5 running events for a total 68 miles (10k, 10 miler, 2 half marathons and a full marathon). The distance challenge culminated with my first full marathon. I was quite surprised to win 2^nd in my age group for the challenge. By the way I was 58 when I started training and did my marathon at 59.

What would you charge for a beginner’s marathon training program?  $150

Could you coach them online or by phone?  Absolutely

When you started running, did you know that you wanted to do a marathon?

I was most interested in improving my fitness and running a little longer and maybe a little faster. I was more curious than anything.  I wondered just what I might be able to do. The “I wonder if I could run a marathon” question had floated around my head for years but I never seriously considered it until I began a formal training program.

Where did you primarily do your training?

Mid-week runs in my neighborhood or on the school track.  Long runs were varied.  I ran several routes. Mostly on city streets.

Why would you suggest someone 50 + take up such an athletic endeavor?

To explore what their body could do; to increase their confidence in their physical abilities, to look better, feel better and enjoy the benefits of lifelong fitness.  For the great tee shirts and swag—I love freebies. And for the “flash” communities that erupt at each event.

How does weight training fit into your overall program?

I don’t recommend heavy weight training while doing long distance running. However, overall strength and a good solid core are essential. I would recommend training with lighter weights a couple times a week. A stronger body works more efficiently and tends to look and feel better.

How would you suggest someone get started?

Start where you are, whether you’re walking, jogging or running. Go to Fleet Feet and get properly fitted for a good pair of shoes and begin slowly.  Find a buddy if you can but it is not essential. I’ve done most of my training alone until recently.  If I can be of help, give me a call or send me an email and let’s talk

 

First Things Fitness – Austin, TX

http://www.firstthingsfitness.com/

As a beginner runner, you probably have a lot of questions. Beach to Bay Relay Marathon is just around the corner and now is the time to get acclimated to running outside. The weather climbed to almost 80 today. Get outside now so you can handle it as it gets even hotter in the coastal bend – late spring. Here is an answer you need to the most frequently asked question by beginners.

Question: Can I Walk During My Runs?

I am new to running and I can’t always run through the entire distance of a longer run. Is it OK to walk during my run?

Answer: Yes, it’s absolutely fine to walk during your longer runs and even during the race itself. Some runners mistakenly associate walking during a race or run with giving up and will only walk reluctantly when they reach the point of extreme fatigue or discomfort. I encourage runners to embrace walking as part of their overall strategy for completing their runs or races and to add weight training (especially for knee injury prevention) for non-running days to your training schedule.

Walking can actually help you in many ways, including:

• Walking helps you increase your muscle endurance without putting as much stress on your joints and muscles as running does.
• Your heart rate is lower when you’re walking, which means your body will use fat for energy rather than mostly fast-burning carbohydrates.
• Walking during a run or race (especially a long one) gives your running muscles and joints a chance to rest and recover, which can help you complete your planned distance and also help prevent injuries.
• Taking a walking break can really break up the monotony during a long run or race, which can help you deal with the mental challenges and any discomfort you may be feeling.

Here are some ways runners can incorporate walking into their runs:

• Walk for the warm-up and cool down portions of your runs.
• Try a run/walk approach, where you run for a certain period of time or distance, and then walk for a different interval. Some runners who use this approach say it helps keep them injury-free.
• I’ve always walked through the water stops during a race. It breaks up my running and I don’t spill water all over myself.
• If you do incorporate walking into your runs, just make sure that you still maintain good form and don’t take it as an opportunity to really slow down and rest. You should keep your elbows at a 90-degree angle (not at your side) and take quick steps. That will make the transition back to running much easier.

Beach to Bay Training Schedule

Knee Injury Prevention Program

Click on image for gardening workout!

Spring is Here!

The best part of spring? Gardening! Get your garden ready and workout at the same time! Simple gardening like raking, fertilizing, weeding  and mowing can all give you a workout.

This Spring-Workout shows you three different levels of activities! What are you waiting for? The weather is perfect to get your gardening workout on.

An Interview with Carla R. Mancari

For Christmas 2011 we gave many of our clients Diet for the Soul in response to the need in many of their lives to find “quiet time”.  As we continuously push our aging client base to be more active and achieve balance in their lives, we also wish encourage them to turn inward where they will find all that will sustain their efforts.

Sitting twice a day, turning inward and allowing the course vibratory energy of my mind to calm itself has been more important to my health and fitness regime than anything else I have ever done. It is the foundation for living the live that I live and I am so grateful for Carla’s teachings. She is my spiritual guide and I am honored to share this interview with you.
~ Lisa

 

Your Personal Best Training Studio strives to provide the best information we can for our clients, friends and readers. Industry leader and published author of Diet for the Soul, Carl R. Mancari, recently allowed an interview with us.  A big thank you to her for allowing us to feature this interview as one of our blog posts.

In your book, Diet for the Soul, who were you targeting, as far as your audience?

Everyone.  But to be more specific, individuals who are interested in a positive life change.  These areas include discovering their spirituality, building self-esteem and self-confidence and general well being in their daily lives.

What were some of the main thoughts or ideas you were trying to convey in your book?

• The Power of the Spiritual Heart Center
• The Value of the Spiritual Heart Center in your daily life.
• How just one minute twice-a-day can make a major difference to your life.
• The importance of loving, caring, and valuing yourself.
• A better understanding of awareness, individual consciousness, mind, and conditioning.
• How to make an inner connection in the least amount of time and effort.
• You are a Beloved Soul Being.
• Turn within.
• How to turn within.
• To convey a feel good experience about you.

 

When does a person typically begin to look for a method such as this?

When it is brought to their attention.

 

Where could our boomer-aged clients find additional information on this subject?

The Minute Method website, author’s email address, radio, magazine interviews, and word of mouth. www.theminutemethodteaching.com

 

Why would you suggest someone read this book?

Someone would want to read this based on the ideology of the book, mentioned above.

 

How does your methodology fit into a fit and healthy lifestyle?

An outer fit and healthy lifestyle should not be separated from an inner fit and healthy lifestyle.

If you are to have a fit and healthy lifestyle you must have a balanced life. A Diet for the Soul: The Minute Method intends that goal.

 

 

 

The idea of completing an entire total-body workout using nothing more than an 8-pound medicine ball may not seem intimidating. But consider: This 10-exercise routine is the same one that University of North Carolina strength and conditioning coach Jonas Sahratian uses to whip the Tar Heels into championship-game shape. It’s designed to help you build a rock-solid core, burn fat, and improve your overall performance.

Sahratian calls this workout the Med Ball 400. The 400 represents 400 repetitions.  However, we suggest you start with 200 reps. (Call it the Med Ball 200)—the number these spring breakers, that were down last week with my daughter Holly, completed when they performed the routine. The best part: All you need is a medicine ball to do this workout any place, any time.

The Medicine Ball 200

An old-school way to get your body in great shape

Perform this routine at the end of your regular workout or as a stand-alone workout, 3 days a week. (Use a 6-, 8-, or 10-pound medicine ball, which you can purchase through YPB Training Studio) Do 20 repetitions of each exercise in the order shown. Complete the routine as a circuit, doing 1 set of each movement in succession and without resting. Was it too easy? Rest 60 to 90 seconds and do the circuit again.

1. Big Circles standing with your feet shoulder-width apart and knees slightly bent; hold a medicine ball with your arms extended directly above your head. Now, without bending your elbows, rotate your arms counterclockwise using the ball to draw large imaginary circles in front your body. Do 10 circles, and then reverse direction to clockwise and do 10 more.

 

 

 

 

 

2. Woodchopper Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time. Quickly reverse the movement with the same intensity, and return to the starting position. That’s 1 repetition.

 

 

 

 

 

3. Standing Russian Twist Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. That’s 1 repetition.

 

 

 

 

 

4. Squat to Press Stand holding a medicine ball close to your chest with both hands, your feet just beyond shoulder-width apart. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head. Lower the ball back to the start. That’s 1 repetition.

 

 

 

 

 

5. Medicine-Ball Sit-up Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest. Now perform a classic sit-up by raising your torso into a sitting position. Lower it back to the start. That’s 1 repetition.

 

 

 

 

 

6. Rocky Solo Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap. Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time twisting with the ball to your left.

 

 

 

 

 

7. Toe Touch Grab a medicine ball, lie on your back, and raise your legs so they’re straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes. Lower yourself back to the starting position. That’s 1 repetition.

 

 

 

 

 

8. 45-Degree Twist Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, raise your legs and feet off the floor, and hold the ball with both hands in front of your chest, your arms straight. Without dropping your legs or arms, rotate the ball and your torso as far as you can to the right. Then reverse direction, rotating all the way to the left. That’s 1 repetition.

 

As we continuously push our aging client base to be more active, we want to provide the best information we can for them and our readers. Industry leader of Podiatric Medicine and Surgery and cycling friend, Dr. Al Kline recently allowed an interview with us. A big thank you to him for allowing us to feature this interview as one of our blog posts.

 

What is a podiatrist?

A podiatrist has earned a 4 year specialized medical degree as a “Doctor of Podiatric Medicine”.   The Doctor of Podiatric Medicine is one of four medical disciplines (DO, MD, DPM and DVM) that can prescribe medications, practice medicine and perform surgery of the foot and ankle.  Most DPM’s will have a 4 year undergraduate degree, 4 years of specialized medical school training and at least 2 years of residency training and other specialized training if performing surgery.   Most schools of Podiatric Medicine are associated with accredited Medical Schools that are in place across the nation.

Who might benefit from seeing a podiatrist?

Anyone with a foot or ankle problem or concerns about their feet or ankles might benefit seeing us. We see patients of all ages from infants and children to adults and the elderly.   Most patients with diabetes would also benefit by a routine examination every 6 months.  Diabetes can cause neuropathy or vascular changes to the feet that can cause secondary problems that could lead to hospitalizations and even worse, amputations.

What are some of the most common foot problems you see in active people ages 45 and up?

We see all types of problems in the office including ingrown toenails, athlete’s foot, ankle sprains, foot fractures, acute and even chronic injuries.  Probably the most common issue that I see is heel pain or arch strain in the form of ‘plantar fasciitis’.  This is a very common in sports as well.  

What effect does exercise in general have on foot health?

Exercise has a very positive impact on foot health.  Of course, wearing the right type of shoes is important to any particular exercise you choose.

As a surgeon, I specialize in reconstructive surgery of the foot, especially if someone has deformities that prevent them from walking or exercising comfortably.  However, our practice is very conservative in nature, especially with foot deformities.  We believe that customized orthotics can go a long way in preventing injuries and supporting certain type of deformities allowing people to return to activities without pain.

When should someone consider wearing a minimalist shoe?
I don’t see any reason to wear a minimalist shoe.  I think shoes are very individual to the person.  With that said, most good running shoes and supportive shoes share common features.  Most good shoes will have a stable heel counter and material that is built to sustain high impact loads.

Where can our clients go to receive maximum foot care, such as reflexology, if this is something you even recommend?

I don’t believe in reflexology as a science.  I don’t think pushing on one area of the foot will cure your cancer, a UTI or your cold. There is no one nerve in the foot that is a direct link to the brain to address a certain symptom or organ as described on the reflexology chart.  It’s pure speculation and not rooted in science. A foot massage is probably just therapeutic.

Why did you choose podiatry as a profession?

I was educated in sports medicine and Health Science education, so it seemed like a perfect fit.

How does cycling minimize issues with the feet or does it?

Cycling is a low impact sport and is a good alternative to starting an exercise program.  I see many people take up exercise to lose weight and begin a high impact program that can actually lead t injuries and set you back in your pursuit of health.

Dr. Al and Joann Kline have been practicing Podiatric Medicine and Surgery in the greater Corpus Christi area since 1994.  To make an appointment, call 361-884-3984.

Celebrating our 200 + Facebook Fans

Thank you for all the ways that you engage our social media efforts. If all else fails, enlist a trainer. If you’re tired of the same old routine, hire a personal trainer for 1-3 sessions to help you come up with some fun and creative moves that you enjoy doing. At Your Personal Best Training Studio, we work you hard and make it fun!

This list of 200 calories IN is current information. We recommend a balance of protein and carbs whenever possible but PLEASE don’t go hungry! Your body will try to eat it’s lean tissue.

The following 200 calories OUT will be most accurate according to your bodyweight. We’ve provided an exercise calculator link at the end of this list that includes most of the activities listed.

1.          In:        8 oz nonfat fruited or plain yogurt
2.         Out:     Zip lining through the trees for 30 min.
3.         In:        A little less than a cup of Quaker Oatmeal Squares
4.         Out:     Golfing-50 minutes
5.         In:        8 oz nonfat yogurt with 1 Tbsp slivered almonds, ground flax or wheat germ
6.         Out:     Snowshoeing for 22 minutes
7.         In:        Triple whammy:

                             60 calories – Small (5-ounce) fresh fruit cup
                             70 calories – 1 1/2 tablespoons Back to Nature Nantucket Blend Trail Mix
                            67 calories – 1 cup bell pepper strips with 2 tablespoons fat-free ranch

8.         Out:     Washing and vacuuming your car 40 minutes
9.         In:        4 oz nonfat or 1% fat cottage cheese on 1 slice whole grain bread or an English muffin
10.      Out:     Putting away groceries one hour 15 min.
11.       In:        ½ cup frozen low-fat yogurt topped with ½ cup diced fruit of choice
12.      Out:     Walking or walking your dog. (about 4 mph) pace-25 minutes
13.       In:        ½ cup nonfat pudding
14.      Out:     Racquetball 25 minutes
15.       In:        1 oz soy cheese alternative or nonfat/2% fat cheese and 3-5 whole grain crackers
16.      Out:      Climbing stair case 30minutes
17.       In:        1 oz part-skim mozzarella string cheese and 1 medium apple
18.      Out:     Bowling-60 minutes
19.       In:        6 oz skim or reduced fat soymilk and 2 graham crackers                                                                        20.      Out:     Cycle 30 minutes at 10-12 mph
21.       In:        More for your calories

                       55 calories – 1 Ghirardelli Squares chocolate
38 calories – 1/2 ounce herbed goat cheese
56 calories – 7 Kashi TLC Honey Sesame Crackers
51 calories –  1/2 cup sugar snap peas with 3/4 tablespoon ginger-and-miso dressing

22.      Out:     Painting your house-40 minutes
23.       In:        (1) 8 oz can of reduced sodium V8 juice and 3-6 whole wheat crackers.
24.      Out:     Swim 25 minutes
25.       In:        1 serving Split Pea Crisps
26.     Out:     Mow lawn 40 minutes
27.       In:        1 cup raw veggie of choice, dipped in 2 Tbsp reduced fat salad dressing
28.      Out:     Gardening 55 minutes
29.       In:        1 cup raw veggie of choice, dipped in ¼ cup hummus
30.      Out:     Walk laps around the mall-36 minutes
31.       In:        1 Tbsp peanut butter spread over 2 celery stalks and topped with 2 Tbsp raisins
32.      Out:     Moderate circuit training-30 minutes
33.       In:        1 cup cooked vegetable with 1 ounce melted 2% fat cheese
34.      Out:     40 minutes fast dancing
35.       In:        2 slices diet whole wheat bread w/1 cup sliced raw or cooked veggies of choice & 1 oz. nonfat cheese slice
36.      Out:     Play basketball 20 minutes
37.       In:        1 medium serving most fruits and 1 oz. chunk of lite cheese
38.      Out:     Jog at 5 mph pace 20 minutes
39.       In:        ½ cup fruit canned in own juice or light syrup
40.      Out:     Cleaning and vacuuming 40 minutes
41.       In:        6 oz skim milk, ¾ cup diced strawberry & banana, 1 Tbsp chocolate syrup & 1 cup ice blended = smoothie
42.      Out:     Active stand-up Paddle Boarding a little less that 1 hour.
43.       In:        1 Tbsp peanut butter spread over a medium apple
44.      Out:     Spinning 15 minutes
45.       In:        2 Tbsp roasted nut of choice (soy nuts, slivered almonds, etc) with 2 Tbsp raisins or dried cranberries
46.      Out:     Elliptical trainer 15 minutes
47.       In:        1 cup coffee and 2 fig Newton cookies
48.      Out:     Step aerobics 20 minutes
49.       In:        ¼ cup reduced fat trail mix
50.      Out:     Rock-climbing 20 minutes
51.       In:        3 peanut butter-filled wheat crackers with 6 ounces skim milk
52.      Out:     Tae Bo 20 minutes
53.       In:        1 packet plain oatmeal with 8 oz skim milk
54.      Out:     Play soccer 20 minutes
55.       In:        1 ounce whole wheat or oat bran pretzels, lightly salted
56.     Out:     Skiing cross country 20 minutes
57.       In:        1 Nature Valley crunchy granola bar
58.      Out:     Walk up and down stairs 20 minutes
59.       In:        1 Nature Valley chewy trail mix bar
60.      Out:     Strength training (weight lifting, weight training) for 1 hour
61.       In:        3 cups air-popped popcorn
62.      Out:     Play flag foot ball 25 minutes
63.       In:        1 ounce dry whole grain cereal
64.      Out:     In-line skating 25 minutes
65.       In:        2 oz canned tuna or chicken on 3-6 whole grain crackers
66.      Out:     Punching bag 25 minutes
67.       In:        2 oz smoked salmon with 1 Tbsp nonfat cream cheese on ½ of a whole wheat small bagel
68.      Out:     Play tennis. 25 minutes
69.       In:        3-4 egg white omelet with broccoli and 1 slice whole grain bread with fat-free cream cheese (or dry)
70.      Out:     Rearrange the furniture 35 minutes
71.       In:       Protein drink consisting of ½ cup water, a fruit portion, ice cubes and 1-2 scoops of protein powder blended
72.      Out:     Hula-hoop 40 minutes
73.       In:        One whole grain wrap, 3 oz cooked chicken breast, mustard, or horseradish, lettuce and lots of veggies
74.      Out:     Play kickball 40 minutes
75.       In:        1/4 cup trail mix or granola
76.      Out:     Using a lateral thigh trainer for 38-40 minutes
77.       In:        7-8 Triscuits™ with spread of low fat-cream cheese
78.      Out:     Motor-cross 45 minutes
79.       In:       7-8 Triscuits™ with refried black beans
80.      Out:     Pilates 50 minutes
81.        In:       Celery sticks with 2 Tbs. peanut butter
82.       Out:     Jump on trampoline 50 minutes
83.        In:        Sandwich with one slice w/w bread and 3 oz. chicken or 2 oz turkey breast, Mustard
84.       Out:     Paddle in a canoe leisurely for 55 minutes
85.        In:        Huge salad with 1/2 cup black beans, unlimited veggies
86.        Out:     Swinging on a swing. 60 minutes
87.        In:        One hot dog, one slice whole grain bread, ketchup and relish
88.        Out:     Paint a room 60 minutes
89.         In:        ½ cup vegetarian chili, (made without the beans), celery stick
90.        Out:     Play volleyball 60 minutes
91.         In:       ¼ C. Nestle Cranberry Raisinets
92.        Out:     Play badminton 60 minutes
93.         In:        2 Fiber One 90 Calorie Chewy Bars in Chocolate Peanut Butter
94.        Out:     Play Frisbee 60 minutes
95.         In:        2 Ryvita™ crackers, <1 Tbs. no-sugar added natural Peanut butter, ½ pear sliced
96.        Out:     Vacuum your car 70 minutes
97.         In:        1/8th butternut squash baked, 1 tsp, raisins, and 1.5 tsp. brown sugar, 1 oz. cheddar cheese
98.        Out:     Play table tennis 60 minutes
99.          In:        4 whole wheat graham crackers, 1.25 Tbs. Peanut butter
100.      Out:     Belly dancing. 60 minutes
101.        In:        ¾ cup fat-free yogurt-plain or fat-free cottage cheese with 1 fruit and 1 scoop of protein powder
102.      Out:     Washing the dishes 90 minutes
103.        In:        Huge salad with 1 oz. feta cheese, unlimited veggies and 7-8 Triscuits™ with vinegar and fresh herbs
104.       Out:     Water aerobics 45 minutes
105.        In:       ½ cup re fried beans, ½ cup fresh tomato salsa with whole grain wrap toasted in the toaster.
106.       Out:     Play with your pet 60 minutes
107.        In:        4 oz. white,flat fish like flounder or tilapia.
108.       Out:     Build a sand castle. 60 minutes
109.        In:        2 Wheatabix™ biscuits, 1 cup soy or skim milk
110.        Out:     Wash windows 60 minutes
111.         In:        1 Wheatabix™ biscuit, ¾ cup soy or skim milk, 1 fruit portion
112.         Out:     Snowball fight-38 minutes
113.         In:        3 tablespoons hummus; 1/2 W.G. pita, cut into pieces; and 1/2 cup peapods
114.         Out:     Ice skating-26 minutes
115.         In:        1 cup strawberries drizzled with 2 tablespoons chocolate syrup
116.         Out:     Automobile repair for 1 hour.
117.         In:        Reduced fat caramel apple (without nuts)
118.         Out:     Shovel snow-30 minutes
119.         In:        3 slices mini pumpernickel with 1 slice Swiss cheese
120.        Out:     Clean the garage 70 minutes
121.         In:        1 packet low-sugar oatmeal topped with a handful of berries
122.        Out:     Nintendo Wii – playing continuously on a (tennis or boxing options) for 50 min.
123.         In:        Spiced maple yogurt: 6 ounces plain yogurt, 1 tablespoon maple syrup, and a dash of cinnamon
124.         Out:     Clean out old cupboards 55 min
129.         In:        12-ounce light beer and 12 pistachios
130.        Out:     Digging in the garden for 30 minutes
131.          In:        1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top.
132.         Out:     Using a twist disc (abdominal rotation trainer) for 25 minutes
133.          In:        12-ounce nonfat cafe mocha (no whipped cream)
134.         Out:     Giving a loved one a good massage for 45-50 minutes
135.          In:        8-ounce V8 juice with 1 piece of string cheese
136.         Out:     Playing softball or baseball for approx 30 minutes
137.          In:        2 tablespoons low-fat spicy bean dip and 18 baked tortilla chips
138.         Out:     Doing karate for 30 minutes
139.          In:        4 whole-grain crackers with 1 tablespoon honey soy-nut butter
140.         Out:     17 minute Tabata
141.          In:        ¼ C. Chocolate covered soy nuts
142.         Out:     30 minutes of low impact aerobics
143.          In:        2 Cups Sliced strawberries and 2 Tbs. low fat whipped cream
144.         Out:     Playing squash for 20-25 minutes
145.          In:        1 small container Skinny Cow strawberry cheese cake ice cream & ½ C. sliced strawberries
146.         Out:     Using a punch bag for 25-30 minutes
147.         In:        1 serving Dole Fruit Crisp in Apple Cinnamon
148.         Out:     20 minutes of a kickboxing class
149.         In:        Planters Nutrition Omega-3 Mix-1/4 cup
150.         Out:     30-40 minutes sex
151.         In:        1 C. Haagen-Dazs All Natural Low Fat Frozen Yogurt in Peach
152.         Out:     Tai Chi-1 Hour
153.         In:        1 Slice Amy’s Gluten Free & Non-Dairy Cake in Chocolate
154.         Out:      Water skiing 25 minutes
155.         In:        Atkins Advantage Sweet & Salty Almond Crunch Bar
156.         Out:     Tae Kwon Do-20 minutes
157.         In:        2 Figs and 1 slice Prosciutto
158.         Out:     Hiking 30 minutes
159.         In:        1 Edy’s Antioxidant Fruit Bar in Pomegranate
160.         Out:     Stationary rowing 30 minutes
161.         In:        1 Serving Quaker True Delights Rice Snacks in Sea Salt & Cracked Black Pepper
162.         Out:     Ballroom dancing 1 hour
163.         In:        1 Serving Musselman’s Healthy Picks Apple Sauce in Raspberry Açaí
164.         Out:     Dressing up-trying on clothes-1 hour
165.         In:        1 Weight Watchers snack cakes in Chocolate Crème Cake
166.         Out:     Wash the dog-30 minutes
167.         In:        1 Serving LUNA Minis in White Chocolate Macadamia, Peanut Butter Cookie, and Lemon Zest
168.         Out:     Stretching-one hour
169.         In:        1 Serving Garden Seven Grain Crispy Tenders
170.         Out:     Sitting in a Jacuzzi-one hour
171.         In:        1 Skinny Cow Truffle Bars in White Mint
172.         Out:     Grocery shopping one hour 15 minutes.
173.         In:        1 Yoplait Delights Parfait in Lemon Torte
174.         Out:     Beach volley ball-25 minutes
175.         In:        1 Edy’s Antioxidant Fruit Bars in Pomegranate
176.         Out:     Playing drums 45 minutes
177.         In:        Kellogg’s Special K Fruit Crisps in Strawberry
178.         Out:     Showering 1 ½ hours
179.         In:        1 Serving Popchips Potato Chips in Cheddar
180.         Out:     Fishing for one hour
181.         In:        1 Serving Kashi Heart to Heart Warm Cinnamon Oat Cereal
182.         Out:     Duck hunting 1 hour
183.         In:        2 Hard-Boiled Eggs with Salt and Spice
184.         Out:     Trap shooting one hour
185.         In:        1 Serving Stacy’s Pita Chips in Garden Veggie Medley
186.         Out:     Mopping for one hour
187.         In:        ½ cup Hummus with Celery Sticks
188.         Out:     Billiards for 70 min.
189.         In:        A little less than Ghirardelli 60% Cacao Squares Dark Chocolate
190.         Out:     Cooking or food preparation for 1 ½ hours.
191.         In:        8 oz nonfat yogurt with ½ cup mixed berries
192.         Out:     Laughing , taking classroom notes or standing and talking on the phone for 2.5 hours
193.         In:        8 oz skim milk or reduced fat soymilk and 1 piece of fruit

194.         Out:     Riding a unicycle for 35 minutes (or at least trying to)
195.         In:        BOOST^® Calorie Smart™ with 190 Calories
196.         Out:     12 minutes of vigorous step-ups
197.         In:        4 oz nonfat or 1% fat cottage cheese with ½ cup canned fruit in own juice
198.         Out:     Just over 20 minutes of Burpees (if you can live through them)
199.         In:        Pure & Natural Granola in Peak Flax Oats and Honey with Blueberries
200.       Out:     Ironing-1 hour 15 min          

 

Exercise Calculator Based on your body weight.
http://www.myfitnesspal.com/exercise/lookup

Or download this FREE fitness tool bar to your browser.
http://www.myfitnesspal.com/tools

Act like a kid. Who says you have to be young to play? Find a sport or other activity and join a league or class. When it’s fun, it doesn’t seem like exercise. Schedule a little playtime each day, just for you

Here are 10 ideas to get you started. Things here in the Coastal Bend that you can make arrangements to do NOW! What are you waiting for? Get out and play hard.

1. Learn something new. Take dance lessons. Our very own Personal Trainer Marcia Keener (link) and her husband Rick along with some of our clients can dance their little hearts out sometimes 4 hours at a time.
2. Explore. View a new neighborhood from your bike. Take a cycling Traffic Skills 101 class (link to BAB next available class) Your Personal Best Training Studio owner, Lisa Wright is a Licensed Cycling Instructor. (link to American League of Bicyclists)
3. Switch positions. Hang upside down on the monkey bars or at the very least, come in and use our inversion table. (Picture)
4. Go bowling. Trainer Terry Cobb can tell you all about her love/hate with this after work activity. Contact her: terry@ypbtrainingstudio.com
5. Take the stairs. It’s an easy way to burn up to 70 calories. Imagine if you did it for a year.
6. Make exercise fun. Ride your bike, put on your roller blades or walk/run for a cause (link to Corpus Christi road runner’s calendar). Remember when you could run faster and jump higher in your PF flyers? Check out the vintage commercial on You Tube.
7. Do something that takes your breath away. Ever watch a two year old learn how to jump? Their little feet barely get off the ground. It’s a great self-accomplishment – bet you’ll smile just trying.
8. Go ahead, wind surf, stand up paddle board, ride a horse down mustang island. Cross it off your bucket list.
9. Walk more. Small children don’t want to be carried! Walking brings freedom to both children and adults. Buy a pedometer (picture) build up to 10,000 steps per day.
10.  Plant a Garden: And while you’re at it, get a great workout with this downloadable pdf. Build a Sandcastle: An adult size sandcastle just like the one the YPB trainers build last fall. (Link to the sandcastle guy in Port A)

Source: The Bold Life

Didn’t your mother teach you that breakfast is the most important meal of the day?

Just this morning I spoke with a client about carbs, proteins and fats. She really wants to eat little to no carbohydrates to get her body to lose weight faster. BE CAREFUL! Carbohydrates are your fuel for your body for activity and energy. We all need a lot of energy for at least the first 2/3 of our day.

Start you day right with a good combination of carbs and proteins. Enjoy and have fun with what you eat so you will be more apt to diet in a healthy way for the rest of your life!

Ingredients

• 1 whole egg
• 3 Egg whites
• 2 tbsp Salsa, divided
• 1/2 Green bell pepper, diced
• 1 Slice onion, chopped
• 1 Pita
• 1 Slice reduced fat cheddar cheese

Preparation

1) In a small mixing bowl, lightly beat egg and egg whites. Add 1 tablespoon of salsa, blend well.

2) Lightly coat a medium nonstick skillet with cooking spray. Saute diced bell pepper and onion over medium heat for 2 to 3 minutes until softened. Add the egg mixture and cook with vegetables, stirring occasionally, until set.

3) Place pita on a plate and spoon the egg mixture on it. Top with cheddar cheese and microwave for about 20 seconds, until the cheese melts.

4) Top pita pizza with remaining salsa, serve and enjoy!

“Like” us on Facebook and receive a 1/2 OFF Coupon for a Body Composition and Fitness Analysis!