The Buddy System!

Staying on track with a regular exercise program can be a challenge, especially if you're on your own. Consider finding an exercise buddy to help keep you on track and accountable. Accountability is the key for success.

Find a buddy or be a buddy...

This is my running buddy and me running the Rock and Roll Arizona Marathon in January 2008. We just started running together again after a 9 month hiatus. She really pushes me to work harder and be a better runner, whether she knows it or not. (I bet she doesn't know it). Her email a couple weeks ago about running together again was a pleasant surprise. So we started off with short distances....4 miles last Saturday and almost 5 today.

I even almost cancelled today, citing rain as an excuse, but then the rain stopped and I couldn't use that as an excuse anymore....and we had it planned and she was counting on me to run and I knew that...so I showed up.

Today's run was a struggle with more hills, (a ton more hills) but I did it (even though I did have to ask her to slow down a couple of times). And not even knowing it, she pushed me to run faster and longer because I was not going to stop, even when it was hard she kept me going because she kept going. Thanks, buddy.

I am a Local Farmer

and you can be one too!

This is the second summer I have had a garden in my backyard and it is one of the easiest and most rewarding things I have ever done.

This year we planted strawberries, cantelope, watermelon, 2 kinds of bell peppers, 2 kinds of tomatoes, lettuce, and cucumbers.

All were very successful besides the strawberries. I think something might be eating those.

So now we have more tomatoes, bell peppers and cucumbers then we know what to do with...what a great and easy way to get your 5 servings of veggies for the day. Just walk in the back yard and start eating!

Here are the basics to having a garden of your very own:

Put the plant in the ground, water every few days and let nature take over.

It's that easy.

Playlist

I am so connected to my music when I work out. If I get to the gym and have forgotten my mp3 player, I leave, seriously. I just can't get motivated without music.

Here is the playlist I have used the last couple of weeks in my cycling class. I really love it. There are some super upbeat songs and some more mellow ones. The best part is that there is a crazy fast song about 40 minutes in to get you reved up for the last 15 minutes of your workout.

enjoy!

1. Fireflies- Owl City

2. Louie-Ida Maria

3. Such Great Heights- The Postal Service

4. Calabria 2008 (Feat. MIMS and Natasja)-Enur

5. Are You That Somebody-Aaliyah

6. I Know You Want Me-Pitbull

7. White Light- Gorillaz

8. Fire Burning- Sean Kingston

9. Son's Gonna Rise-Citizen Cope

10. Gone Daddy Gone-Gnarls Barkley

11. Clark Gable- The Postal Service

12. Oh My God- Ida Maria

13. Untouched-The Veronicas

14. Heart of a Champion- Nelly

15. Ooh- Scissor Sisters

Today

How are you feeling today?

Have you taken time to stretch and loosen up your body?

I bet your shoulders feel tight. Are they tight?

What about your hamstrings?

The whole back side of your body?

How is your back?

Take a moment to stretch. You'll feel better because of it.

Stand up and do a forward bend.

Take your legs just more that hip width apart and then bend right at your waist. Reach for the floor. If you can't touch the floor, just reach for it. You'll get there if you practice.

Can you reach the floor comfortably? Start reaching behind you. Constantly challenge your flexibility.

Come up. Very slowly. Slower. One vertebrae at a time. Head comes up last.

Do a forward bend one more time. Hold for 10-20 seconds. Roll up slowly. Reach your hands above you. Stretch.

Feel better?

Question:

What are your goals for the week? For the month? For the year?

Workout 5 times a week?

Eat 3 servings of veggies a day?

Start running?

Drink more water?

Join a gym?

Pick one and do it!

There is no time like the present to achieve your goals.

Ohhhh it's hot!

It's so hard for a lot of us to workout when it's so hot. I know that.

Here is my suggestion to you....it's going to take a little effort on your part, but then again, everything does.

Workout twice in one day.

Start with a brisk 20-30 minute walk in the morning, right when you wake up, before work....this means you have to get up earlier, but that's ok, you'll get used to it.

Do your next workout in the evening. This could be weights, more cardio, a bike ride, anything. This should last at least 30 minutes as well.

Remember this is not leaisure time, this is heart pumping, sweating and muscle burning time.

Make it count.

Plank

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. 

To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air. 
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.