Motivated and Dedicated

How To Stay Fit at Work

Jaena — Wed, 22 Jul 2009 02:47:30 +0000

For one reason or another many of us are not able to make it to the gym before or after work. That doesn’t mean that all is lost. You can still sneak in a little workout while at the office. It’s important to take a break from time to time. There are a few benefits to staying fit at work. First, it will rejuvenate you for the rest of the day. It will keep your brain sharp and alert and break up the days boredom. Also, being at the computer for an excessive amount of time can lead to blurred vision, headaches, stiff neck, carpal tunnel syndrome, etc.

How do I stay fit at work? Starting from the top down, you can start by standing against a wall and pressing the back and shoulders back. This will help to keep your shoulders from rounding. When sitting at your desk for long periods of time, you’re putting stress on the neck and shoulders. The head is very heavy and gravity pulls it down.

Next, you can do pushups at your desk (pressing away from your desk) as well as tricep dips using your desk or chair. You can hold on to the back of your chair and do squats and lunges. You can do seated leg raises, hamstring curls, calf raises. You can even work your abs by sitting on the edge of your chair and pulling your knees toward your chest.

It’s also important to take breaks to stretch as well. You can start with some neck rolls, a neck stretch (gently pulling your head to one side), the door stretch (standing in a doorway with both arms extended into a T-position and gently leaning forward). You can also stretch your quadriceps and hamstrings . The sky is the limit. You can be as creative as you want to be, just remember to keep it safe.

Eating to Lose Weight!!!

Jaena — Sun, 22 Feb 2009 21:04:32 +0000

“I skip breakfast because I’m just not hungry in the morning”. “I had a big lunch and I’m still full so I don’t need to eat before coming to class, besides I’m trying to lose weight”. Surpisingly, these are some of the things that I hear on a daily basis. What we were able to get away with when we were younger is not necessarily the case now. As we get older, our metabolism changes. We need to eat or feed our bodies every 2-3 hours. Why, you ask? Case in point: As I was teaching my Ultimate Conditioning class the other night, I noticed that the energy level was way below what it had been weeks before. For the past 2-3 weeks people seemed to be dragging. I put the class on blast and asked what was going on. I asked what time was their last meal and I was shocked to find that an overwhelming majority had not eaten since lunch. Well, I can tell you that I wasn’t happy about that. One woman shouted out that she had a big lunch and that she was coming to class to burn off her lunch (a woman almost passed out in my class the week before because she had not had anything to eat since lunch). She thought she had the right game plan. I saw right away that we had to talk.

I explained to everyone that they must have something to eat (a bar, fruit, trail mix, etc.) at least a half hour before coming to class. The lunch that they had 5 or 6 hours before is gone. I told them that they might not be hungry but that the lunch was long gone. Their body was waiting to feed. By not eating or putting “gas in the tank” every 2-3 hours, YOU ARE SLOWING DOWN YOUR METABOLISM. Skipping meals puts your body in starvation mode. You will store your next meal as fat instead of burning it as fuel making it twice as hard to lose the weight or to lean out. Not only will eating help you lose weight by keeping your metabolism working properly, it will also ensure that your blood sugar doesn’t drop enabling you to work out or take that class that you’ve been thinking about all day. Have breakfast in the morning, have a snack before lunch, have a portion controlled lunch and definitely have something to eat before working out. You can then go home and have a light dinner and get ready for the next day. Make smart and healthy choices and you will be well on your way to achieving your goals.

Fight the Winter Doldrums!!!

Jaena — Sun, 01 Feb 2009 19:07:59 +0000

Okay, I know we’re right smack in the middle of winter and we’re being hit really hard with a large dose of snow, rain ice, etc. You’re wondering when will it all end. You’re having trouble staying focused on your workouts or you’re losing motivation. Get M.A.D. !!!

If you can’t make it to the gym, there are creative ways to get your workout in for 30 minutes. If you have steps, use them. You can do sprints, you can climb two at a time, etc. There are fun ways to get your cardio spurts in (ex. timed jumping jacks, mountain climbers, squat thrusts). Add some pushups, abs and you’ve got a calorie burning 30 minute workout.

Keep in mind, working out raises seratonin and endorphin levels which fight depression. Every training day brings us a day closer to spring!!!

Evolution of Fitness

Les — Thu, 17 Apr 2008 00:06:34 +0000

The Evolution of Fitness

Society as a whole has become smarter about being “Fit”.

There are millions of expressions and examples of Human Performance. The average person just wants to live healthy but more people are now working at staying healthy. People that

workout often avoid debilitating back pain and other problems of

aging. One of the most common of all maladies is Arthritis shared

by both active and inactive people. Active people that participate

in a steady, twice weekly training routine, maintain range of motion

on arthritic joints and slow down the shrinkage of muscle and bone.

The alternative to an active and aging body is evident in hospitals

everywhere. To be “Fit” now means being smart about your Bodies

ability to adapt, training for a more active world. Living longer and enjoying longevity means living healthier. Try this, for every 8 hours of work give yourself one hour of play. Think of that hour as yours. After all, you’ve earned it.

13 Miles to Go!!!!

Jaena — Sun, 21 Oct 2007 23:01:05 +0000

I left my hotel early Sunday morning to meet Pam and Mikele at the Wellness Village to have breakfast and to leave as a team. As we left MacKay Park in Englewood on Sunday morning, I can safely say that all the walkers were feeling fatigued. Since delirium had already set in from Saturday, it didn’t take much to try our patience.

As we walked up the same hills we came down, we kept asking “how many more”? The Avon Crew members did a great job trying to keep our morale up. At one point, as we’re walking through the quiet streets of Englewood, we were told “go guys, you’re looking great, keep up the good work”. I then shouted back “yeah sure, you’ll tell us anything”, with a half smile to which everybody started laughing hysterically (at least we still had our sense of humor).

There are so many great stories that unfold during the Avon Walk. For me, meeting people from all over the country, all walks of life and sharing what brought us together is something that is hard to put into words but it is quite amazing.

As my team was trying to make it to lunch, a woman approached me and said “you look familiar” to which I responded, “so do you”. It turned out that I used to train her many years ago. She told me she recognized me by my muscles. I couldn’t help but laugh along with everyone else. It was great to see her after so many years because we had lost touch and she was so much fun to work with.

During lunch, I caught the end of a conversation that a woman in her 80’s was having with several women. It turned out that this older woman was walking by herself. I don’t know if she’s a survivor but I admired her for being there in the first place.

At around mile 10, I was so excited to see Frannie and Frannie’s Flock. Frannie is a spry woman of a certain age. She is dynamic and so inspiring to watch. Frannie is the woman my team and I walked behind last year at around mile 20 when we were complaining that we were hurting. When we saw Frannie walking and smiling, we looked at each other and started crying. If Frannie could make it, so could we. She was walking for her mom who was a breast cancer survivor for many years before losing her life at 92. When seeing Frannie this time, it gave me some much needed inspiration and made me aspire to want to be her when I grow up. .

With a little less than 3 miles to go, Mikele and Pam wanted to pick up the pace to make it to the finish line. I was all for it. My heart went out to Pam because her blisters were really painful. I said okay and as soon as I picked up my pace my left knee gave out. It was the same leg that I developed the shin splints. I felt a sharp pain in my knee (I never felt that before) and the pain radiated down my leg. I wanted to let out a scream and start crying. Mikele and Pam looked at my face and knew I was in agony. They asked if I wanted to get swept by the crew and I said “No Way”. We made it that far and I was going to finish. I wanted them to go ahead because I felt bad for slowing down their pace but they refused and we continued on walking and limping as a team.

We saw the finish line up ahead and hundreds of people cheering for the walkers. As the three of us crossed the finish line we held each others hands high in the air and hugged and cried. We felt a sense of relief, “We Did It”. We all wished Anne was there but she crossed the finish line with us in spirit. Out of the four Avon Walks that I’ve done, this by far was the most physically and emotionally challenging. It was also the most fun.

I would just like to say that without the love and support of my family, mostly my husband who’s always cheering me on from the sidelines even during my training walks and suggested I wear a GPS system , my friends and colleagues, this would not be possible. I thank you all from the bottom of my heart and truly appreciate the support.

Love,

Jaena

My Last Training Walk

Jaena — Tue, 02 Oct 2007 01:23:26 +0000

I did it!!!! I went for a 14 mile walk on Sunday which took me four hours. I didn’t break my stride at all (except to go to the bathroom). It was a gorgeous day and I felt really great. I ended up walking right in the midst of the Westchester Triathlon. People were cheering and I felt the excitement until they saw me walking away from the other competitors then the cheering died down.

The Avon Walk for Breast Cancer is this Saturday and Sunday, October 6th & 7th. I’m ready, I’m psyched and a little nervous. There will be thousands of people walking for the same cause. I can tell you from past experience that it will be a very emotional and long weekend. However, it is a great experience.

The baseball playoffs always take place during the Walk and this year is no different with the Yankees and Red Sox making it to the postseason. There are a lot of Yankee fans walking that walk and we long to hear scores from people coming out of sports bars. My husband calls me often and keeps me posted. When he gives me the updates, I yell out to the other walkers and we either cheer or become anxious.

I am quite proud of my fundraising efforts although I wasn’t as agressive as I’ve been in the past. To date, I have raised over $3,100 and the donations are still coming in. I thank all of those who have supported me for this very important cause. I will let you know how the weekend turns out. Stay Tuned!!!

It’s Crunch Time!!!!

Jaena — Fri, 21 Sep 2007 02:16:57 +0000

Okay, it’s down to the wire. The Avon Walk is two weeks from this weekend (October 6th & 7th). Because of time constraints, I only have time for one more long (14-18 mile) walk. It should take me about 4-5 hours to do so. I need to do this so that I know what it feels like that weekend (and trust me, it’s no piece of cake). I don’t take it for granted. Walking the pavement can be a very humbling experience.

I put in a 12 mile walk this past Sunday and for the most part it was uneventful. I was focused, I was determined, I was on a mission. I was wearing my Ipod but didn’t turn the music on once. You’d be surprised how focused you can be when there’s no music involved. Don’t get me wrong, I love my music but sometimes on these long walks, I need to stay focused so I don’t lose my stride and just get the job done.

I was in the zone, so much so that I walked myself right onto the Bronx River Parkway during bicycle Sunday. I did not realize until I got pulled over by a Westchester County Parks Department truck that no pedestrians were allowed, only cyclists. Silly me as I was just about to let a cyclist have it for speeding so close to me. Didn’t he see me walking? That was precisely the point of the Parks Department employee. I made it off the Parkway alive and in one piece. My husband wants me to wear a GPS system so he can keep track of me in case I run into danger.

I just found out that my team has dwindled down to two (myself included). Having the comraderie of a team the past three years has me somewhat spoiled but it’s very easy to make friends along the way which is what I plan to do.

Okay, wish me luck on my last big walk. It should be challenging to say the least. I’ll keep you posted.

For more information on the Avon Walk for Breast Cancer or to donate on my behalf, please log on to avonwalk.org. Thank you.

Still Training for the Avon Walk

Jaena — Wed, 12 Sep 2007 02:54:28 +0000

With a little under four weeks left until the Avon Walk, I have picked up my training. I went walking twice this past week without much fanfare (there was a minor car accident that took place right behind me as soon as I crossed the street), I had to stop at a seedy hotel because I just couldn’t hold it for another minute and after leaving the hotel, there were three firetrucks and an ambulance speeding to an apartment building immediately to the left of my walking route. Other than that, all was quiet.

I walked a total of 11 miles over two days which is still a little behind schedule. I will increase that this week. My goal is to walk 13-18 miles this week preferably 13 one day and 4-5 by the end of the week.

I’m doing pretty well with the fundraising so far. I have raised a little over $1,800 but am planning to raise much more. My goal is to raise just as much if not more than last year which was over $2,500.00. The outpouring of support has been wonderful to say the least.

I will keep you posted on my travels this week. It should be interesting. I’m psyched and ready to get “walking”.

For more information on the Avon Walk for Breast Cancer or to donate on my behalf, please log on to: avonwalk.org. Thank you.

Training for the Avon Walk for Breast Cancer

Jaena — Mon, 03 Sep 2007 23:00:42 +0000

I’m getting ready for my fourth Avon Walk for Breast Cancer on October 6th & 7th. I will be walking that walk for approximately 39.3 miles over the course of the weekend (26 miles on Saturday and 13 on Sunday) and raising over $1,800 (which is the minimum requirement to participate in the walk).

Over the past three years I have walked over 100 miles not including my training walks. I’m walking with three other women this year. The first year there were eight of us, the second sixteen, last year eight and this year four. The bigger the group the more camraderie but the bottom line is the true meaning of the walk and that is to raise awareness to this terrible disease called breast cancer that has become an epidemic among women and yes men alike.

I usually start training for the walk in July but I got off to a late start this year. However, that will not deter me from reaching my goal of 39 miles. I started training in early August and have been somewhat inconsistent. I walked 9 miles last week and need to keep it going. Today is September 3rd and I will have to put in some serious mileage starting this week. I will be keeping you up to date with my training routine and adventures along the way (as I always have some funny story to report back to my husband along my walks).

Stay Tuned !!!

For more information on the Avon Walk for Breast Cancer or to donate on my behalf please log on to avonwalk.org. Thank you.

Still want those abs

Les — Tue, 21 Aug 2007 01:24:28 +0000

Still want those ABS??
To sculpt your Abs, you’ve got to take hold of your Diet and Cardio.
Sit ups and crunches will help flatten and tone your
abdominals (and strengthen the lower back) but all the crunches
in the world won’t burn BODYFAT to show off your six-pack.

This is what you need to know, Cardio alone will drop water weight
and a little fat but leave you with loose skin and smooth muscle
(not a very nice look for all those hard hours in the gym).
Water and fibrous fruits (apples) not only increase you metabolism
up to 30% but also control hunger to prevent overeating. If
you’ve got a powerful sweet tooth, a crisp juicy apple should do the
trick. Drinking water stokes the muscles to burn fat, and get rid of
waste.

Next, eat your veggies, GREENS GO, WHITE OH NO!!!!
White potatoes increase your body sugar and slows down your
metabolism, just like white sugar.

Last, shake up your cardio routine. Don’t just run on the treadmill,
Go uphill, don’t hold on to the treadmill and run at 40mph, run at
a good pace, slight incline and use your arms to run or walk. With
balance, this movement will increase your oxygen uptake
and burn fat.

Studies also show that after 45 mins. of intense cardio the
body no longer uses fat for energy. It will burn muscle, so
you’ve got to eat more protein to save your muscle and
not store fat. Hey, anything is possible!!! Just try it!!