Why Not Thrive?

El Nido, Palawan, Philippines

mariamonet@yahoo.com (Maria Monet Cruz) — Fri, 30 Jan 2009 04:06:00 -0800

Check out http://www.taophilippines.com(photo diaries) - this is a place to CHILL; my favorite: massage therapist and chef on board. The place is magnificent. We can snorkel, swim, kayak and practice Yoga!! No bike lanes. This place is rated highly and a lot cheaper than Thailand/Vietnam. You can fly from SFO to Manila and straight to Bosuaga, Palawan.

There is also a chance for a bike tour in South of Spain. I met one of the old pro cyclist on the trip to El Nido. He gave me his number, friend's number and tour person to help us check it out. Best time to visit is April-June. Weather is perfect for riding.

My brother and I went to two boat tours in two days. I have not 'skin dive' in a long time. It is like riding a bike, after a few gulps of sea water, you learn quickly how to blow that water out. I am darker than James now. Of course the hair is still gray. The tan line of the shorts - gone quickly!

I miss James, our rides, the spin classes but I love this place! The local folks are so kind and generous! Food is really YUMMY and cheap. Seafood galore and they do have a lot of European/Asian cuisine.

Electricity in El Nido is from 6 PM to 6 AM and from 12 pm to 4 pm. Internet access is limited.

Pictures from some of the boat tours: http://www.xtreak.com/go/mariamonet

Take care!

Indoor Cycling Playlist # 51

mariamonet@yahoo.com (Maria Monet Cruz) — Fri, 24 Oct 2008 11:03:00 -0700

Indoor Cycling Playlist # 51

Title / Artist / BPM / Time / Album / Year / Genre

Lady Colt Tanzmann & Voigt 125.0 6:46 Erotic Moments In House 2 (Vinyl Version) 2003 Dance

Wake Me Up When September Ends Green Day 105.0 4:45 American Idiot 2004 Punk Rock

GHP Blue Room Mix (Radio 1 / 15 July 2006) Go Home Productions 104.6 19:18

Back on the Block Quincy Jones 104.9 6:33 Back On the Block 1989 Jazz

Tell Your Mama Come Black Eyed Peas 102.2 3:13 Bridging the Gap 2000 Hip-Hop

Men in Black The Band 105.0 3:21 Funk Volume 2 The Urban Groove/Down Beat Funk

The Humpty Dance Digital Underground 103.5 6:32 Sex Packets 2005 Hip-Hop/Rap

U Sexy Thing Hot Chocolate 105.7 4:03 Full Monty Soundtrack 1997 Soundtrack

Burning Down the House Talking Heads 103.2 4:01 Popular Favorites 1984-1992: Sand In the Vaseline (1 of 2) Rock

We B. Dooinit [Acappella Party] Quincy Jones 105.9 3:33 Back On the Block 1989 Jazz

Oh Me Oh My (I'm a Fool for You Baby) Aretha Franklin 106.0 3:27 Very Best of Aretha Franklin, Vol. 2, The 1994 Rock

2.3 mile walk to Whole Foods

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 17 Sep 2008 11:42:00 -0700

2.3 mile walk to Whole Foods
Find more Walks in Oakland, California

How to Raise Good HDL Cholesterol

mariamonet@yahoo.com (Maria Monet Cruz) — Mon, 15 Sep 2008 13:57:00 -0700

HOW TO RAISE GOOD HDL CHOLESTEROL
Gabe Mirkin, M.D.

If your good HDL cholesterol is below 35, you are at increased risk for heart attacks. You can reduce chances of suffering a heart attack by two percent for every mg/dl rise in HDL.

To raise HDL cholesterol, run at least seven miles a week or burn at least 1200 calories with exercise per week. [Go to http://primusweb.com/fitnesspartner/jumpsite/calculat.htm to use the activity calorie calculator for exercises you complete during the week.] Lose weight. For every pound of fat lost, expect a one percent rise in HDL (1).

Exercise before you eat fat. A study at the University of Missouri shows that exercising regularly before eating high-fat meals raises HDL cholesterol considerably (2). Exercise stimulates the fat-clearing enzyme, lipoprotein lipase, which drops triglycerides to produce more HDL cholesterol.

Don't smoke. A study at Vanderbilt University showed that within just one week of quitting smoking, HDL levels increased by seven points.

Avoid refined carbohydrates -- sugar, flour, white rice and milled corn. Foods that cause a spike in blood sugar drop your HDL cholesterol. You raise HDL by exercising and avoiding refined carbohydrates.

1) Peter Kokkinos, a clinical exercise physiologist at Georgetown University who observed the effect in 3,000 men.

2) Tom Thomas, at the U of Missouri

Taken from drmirkin.com

Indoor Cycling Playlist Maria Mix 229

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 27 Aug 2008 21:20:00 -0700

Indoor Cycling Playlist Maria Mix 229

Artist/Title/Album/BPM

DJ Earworm/www.djearworm.com/No More Gas.mp3 DJ Earworm 118.0
Best of Bootie 2007/08 Me & You & Yazoo (Cassie vs. Yazoo).mp3 Matt Hite 120.0
Party Ben/Can't Stop Callin' Out/04 Callin' Up the Pieces (BMore Remix).mp3 Party Ben 126.7
Party Ben/Party Ben/Star Guitar (Party Ben's a Big Bright Shining Star Remix).mp3 Party Ben 129.0
Party Ben/Stock Aitken and Partyben/Low Addict.mp3 Party Ben 134.0
Party Ben/The Party Ben Experience/Never Feel Good 3.mp3 Party Ben 138.4
the who vs. the doors vs. bay city rollers/Unknown Album/Lasso The Moon - saturday night fool at the soul kitchen 1.mp3 the who vs. the doors vs. bay city rollers 134.1
Party Ben/Rehab (Can't Help Myself)/Rehab (Breaks Mix).mp3 Party Ben 134.0
Seal/Seal/09 Killer 2005 (Peter Rauhofer Remix Part 1).mp3 Seal 130.0
Ibiza/Unknown Album/07 El Loco - Ibiza (club mix).mp3 Ibiza 129.4
Unknown Artist/Unknown Album/PartyBen-IFeelCrazy.mp3 125.9
Party Ben/Bootie Traxx Volume 2/The Way I Keep Me Hangin' On.mp3 Party Ben 122.2
DJ Earworm/www.djearworm.com/Lemon Lucy (Lemon Jelly ft. Elton John).mp3 DJ Earworm 96.0

Spruce Wildcat Moraga Redwood Skyline Tunnel (34.38 mi.)

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 27 Aug 2008 15:02:00 -0700

Spruce Wildcat Moraga Redwood Skyline Tunnel
Find more Bike Rides in Berkeley, California

Indoor Cycling Playlist 227

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 27 Aug 2008 14:44:00 -0700

Artist/Title/Album/BPM

Andrea Monteiro & Novisa/Big Blue Bossa - Single/02 Big Blue Bossa (Smash Hunter Carnival Dub).mp3 Novisa 125.0

Mr. V/Jus Dance - Single/01 Jus Dance (Sole Channel Mix).mp3 Mr. V 125.0

Dolphina/The Goddess Workout Cardio Bellydance Club Mix/04 Bellydance Beats.mp3 Dolphina 125.0

Bossa Mundo/04 Vai Minha Tristeza (Francois K. & Eric Kupper Jazzy Vocal Mix).mp3 Tom & Joyce 126.0

UMM Ibiza Anthems (Electro House Volume 1)/02 Let the Sunshine In (7th Heaven Back In the Day Remix).mp3 49ers ft Ann-Marie Smith 128.0

Huda Hudia - Congo track (origina.mp3 Huda Hudia 130.0

Chemical Brothers, The/Galvanize Cds/02 Galvanize (Abe Duque Remix).mp3 Chemical Brothers, The 126.7

Julius Papp/Beat the State - EP/04 Can You Hear Me.mp3 Julius Papp 126.0

Junior Jack/Anthems of Ibiza (Disc 1)/13 E Samba.mp3 Junior Jack 124.9

Julius Papp/Beat the State - EP/01 Pacific State.mp3 Julius Papp 124.0

Skyline Doolittle (36.13 mi.)

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 27 Aug 2008 14:34:00 -0700

Skyline Doolittle
Find more Bike Rides in Berkeley, California

Indoor Cycling Podcast 52

mariamonet@yahoo.com (Maria Monet Cruz) — Sat, 2 Aug 2008 14:26:00 -0700

http://www.xtreak.com/go/mariamonet/130076/IndoorCyclingPodcast_226_130_52.m4a

Or go to http://www.xtreak.com/go/mariamonet/130076

How Lack of Exercise Shortens Lives

mariamonet@yahoo.com (Maria Monet Cruz) — Thu, 31 Jul 2008 13:01:00 -0700

Many studies show that people die from inactivity, not just from aging. We know that as people age, they lose muscle, their immunities weaken and because of their weakened immunity, they are more likely to die of cancer and infectious diseases. As you age, you lose your ability to kill germs because of lack of muscle. When germs get into your body, you must make white blood cells and proteins called antibodies to kill them. Antibodies and cells are made from protein and the only place that you can store extra protein is in your muscles. When you have large muscles, you have a ready source of protein to make antibodies and cells. When you have small muscles, you have a very limited source of amino acids to make protein, so your immunity may be inadequate to kill germs.

You need antibodies to control cancer cells also. Each day, every healthy body makes millions of cancer cells. Your white blood cells and protein antibodies are necessary to ferret out and kill these cancer cells. You develop cancer when these
cancer cells survive and start growing. Having large muscles gives you the source of protein to make antibodies that kill cancer cells as well as germs. Furthermore, when your skeletal muscles are small, so is your heart muscle. A strong heart can withstand arteriosclerosis and infections that can kill a weak heart.

Lack of exercise causes muscles to get smaller. With aging, it takes increasingly longer to recover from exercise. When older people get injured or get tired too soon or feel sore too early, they do less and less or they stop exercising altogether. Instead, they should be exercising more intelligently so they can retain their muscles.

A major advantage of competing in sports at any age is that you can learn good training techniques and how to avoid injuries. If you can exercise into your nineties and beyond without quitting or getting injured, you can retain muscle mass, keep up your immunity and live longer and healthier.

Taken from DrMirkin.com

Indoor Cycling Workout #4

mariamonet@yahoo.com (Maria Monet Cruz) — Tue, 22 Jul 2008 05:25:00 -0700

This is not a live recording of the class. You can download this using iTunes.

Harry Chapin sings CATS IN THE CRADLE Live

mariamonet@yahoo.com (Maria Monet Cruz) — Thu, 10 Jul 2008 20:14:00 -0700

Playlist for Spin MM223

Smells Like Free Spirit Futuro 130.0 3:33 Nirvana (Smells like teen spirit) vs Ultra Nate (Free) Mash-Up Futuro Smells Like Free Spirit Mash-Up

Never Feel Good Party Ben 138.4 4:05 The Party Ben Experience Mash-Up Party Ben Never Feel Good Mash-Up

Klubbslang Klubbheads 139.1 6:34 World's Dance Music April 6 2004 AlternRock Klubbheads Klubbslang AlternRock

Photograph Nickelback 146.0 3:51 Now 21 2005 Pop Nickelback Photograph Pop

It's a Green Holiday Divide and Keane 146.2 2:14 Green Day Mashup Mash-Up Divide and Keane It's a Green Holiday Mash-Up

Day Tripper (Live) Jimmy Hendrix and John Lennon 146.7 2:51 Classics 1975 Other Jimmy Hendrix and John Lennon Day Tripper (Live) Other

Left Right (Feat. Anwar Superstar) Chemical Brothers, The 148.0 4:14 Push the Button 2005 Electronica and Dance Chemical Brothers, The Left Right (Feat. Awar Superstar) Electronica and Dance

Oulala Angelique Kidjo 148.0 3:19 Oyaya! 2004 Jazz+Funk Angelique Kidjo Oulala Jazz+Funk

Don't Cha Bloc Party Agrro1 149.9 4:11 Bloc Pary vs Pussycat Dolls Mash-Up Agrro1 Don't Cha Bloc Party Mash-Up

Girl Beck 149.5 3:29 Guero 2005 Rock Beck Girl Rock

Brand New Cadillac Clash, The 151.7 2:08 London Calling 1979 Rock Clash, The Brand New Cadillac Rock

Vertigo Tripper Dj Reno 152.1 3:42 U2 vs Beatles vs Fatboy Slim vs Prototypes vs Mi Mash-Up Dj Reno Vertigo Tripper Mash-Up

These Walls Teddy Geiger 152.5 3:39 Now 23 [Disc 1] 2006 Pop Teddy Geiger These Walls Pop

Soul Bossa Nova (original mix) Quincy Jones 156.7 2:41 Sampled (Disc 2) 2000 Pop Quincy Jones Soul Bossa Nova (original mix) Pop

En Thio (The God Within) Nara/Beth Fitchet Wood 152.0 5:14 Creativity: Open the Wellspring 1999 New Age Nara/Beth Fitchet Wood En Thio (The God Within) New Age

if eye was the man in ur life Prince 151.7 3:09 Musicology Other Prince Other

Cats in the Cradle Harry Chapin 151.9 4:01 Harry Chapin Folk Harry Chapin Cats in the Cradle Folk

Early morning bike ride

mariamonet@yahoo.com (Maria Monet Cruz) — Tue, 1 Jul 2008 16:35:00 -0700

7/2/08 - 5:30 AM

Spruce Orinda Pinehurst Skyline
Find more Bike Rides in Berkeley, California

Naturally Seven "Feel it (in the air tonight)" MUSIC VIDEO

mariamonet@yahoo.com (Maria Monet Cruz) — Sat, 10 May 2008 19:07:00 -0700

Tunnel Dublin Walnut Creek Moraga (71.91 mi.)

mariamonet@yahoo.com (Maria Monet Cruz) — Thu, 10 Apr 2008 20:45:00 -0700

Tunnel Dublin Walnut Creek Moraga
Find more Bike Rides in Berkeley, California

Distance: 71.91 mi, 3,571 ft of climb

Reliez Valley Ride

mariamonet@yahoo.com (Maria Monet Cruz) — Sat, 5 Apr 2008 16:48:00 -0700

Reliez Valley Road
Find more Bike Rides in Berkeley, California

ABC Quick Check - Bicycle Safety

mariamonet@yahoo.com (Maria Monet Cruz) — Thu, 3 Apr 2008 12:21:00 -0700

League Certified Instructor demonstrates the ABC Quick Check to students so they can ensure their bikes are safe before they ride.

The Rights and Duties of Cyclists

mariamonet@yahoo.com (Maria Monet Cruz) — Thu, 3 Apr 2008 12:15:00 -0700

The video shows cyclists acting as drivers of vehicles making normal vehicular maneuvers including lane control, lane sharing, left and right turns, through movements and a freeway ramp crossing. This video is intended to show cyclists and motorists how it looks when cyclists act and are treated as vehicle drivers in normal urban traffic in the City of Long Beach, California. These skills are taught in by the League of American Bicyclists, Bike Ed program.

http://www.bikeleague.org/resources/better/index.php

How to upload GPX file to Garmin Edge 305

mariamonet@yahoo.com (Maria Monet Cruz) — Sat, 29 Mar 2008 23:33:00 -0700

How to upload GPX file to Garmin Edge 305

1. Download Morgan Territory GPX file and save GPX file to your folder

2. Go to http://www.gpsies.com/createTrack.do (track creator)

3. Go to bottom of right column and import file

4. Go to 2nd space of right column and export file as "Garmin Logbook"

5. Export to Garmin GPS

6. Opens a new window
a. If you do not have the Garmin Communicator Plugin (download it now)
b. If you do have the plugin, choose "GPX Route

7. Done. You should see this in your Navigation Setting, Under Routes, Saved Routes: Morgan Ter

Morgan Territory (51.58 mi.)

mariamonet@yahoo.com (Maria Monet Cruz) — Sat, 29 Mar 2008 02:00:00 -0700

mashup video from DJ Earworm

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 9 Jan 2008 14:14:00 -0800

mashup video from DJ Earworm Believe Somebody

mariamonet@yahoo.com (Maria Monet Cruz) — Wed, 9 Jan 2008 14:10:00 -0800

Cat Alarm

mariamonet@yahoo.com (Maria Monet Cruz) — Sat, 10 Nov 2007 10:46:00 -0800

Playlist: Maria Mix 73

mariamonet@yahoo.com (Maria Monet Cruz) — Sun, 23 Sep 2007 20:45:00 -0700

Big Blue Bossa (Smash Hunter Carnival Dub) Novisa 5:51 Big Blue Bossa - Single Dance

Fly Like an Eagle Neville Brothers 5:55 Global Underground - Toronto: Sharam (Afterclub Mix) 2003 Electronica and Dance

Roots (The Sound Of The Drum) Danny Tenaglia 8:15 Tourism 1998 Electronic

Lose Control (Featuring Ciara & Fat Man Scoop) Missy Elliot featuring Ciara & Fat Man Scoop 3:47 The Cookbook 2005 Hip-Hop/Rap

Blackwater (Danny Tenaglia Mix Octave One 8:49 Blackwater 2003 House

Let the Sunshine In (7th Heaven Back In the Day Remix) 49ers ft Ann-Marie Smith 7:10 UMM Ibiza Anthems (Electro House Volume 1) Dance

Africa/Brasil Louie Vega 5:14 Africa / Brasil - SingleDance

Deep Dish VS Danny Tenaglia-Blue Skies(very nice) Deep Dish Vs Danny Tenaglia 7:20 Deep Dish 1998 Other

Galvanize (Abe Duque Remix) Chemical Brothers, The 7:30 Galvanize Cds 2005 House

Jus' Dance (Sole Channel Mix) Mr. V 7:19 H√¥tel Costes: Vol. 8 by St√©phane Pompougnac Electronic

Can You Touch Me Dj Zebra & Kenlow 3:07 Katie Enlow vs The Film vs Supergrass Mash-Up

Wellness Coaching Introduction

mariamonet@yahoo.com (Maria Monet Cruz) — Sun, 23 Sep 2007 19:01:00 -0700

I have uploaded a podcast on an introduction to wellness coaching.

To listen, go to: http://web.mac.com/mariamonet/iWeb/Wellness/WellnessCoachingPodcast/WellnessCoachingPodcast.html