Iowa Avenue Shortcuts

WWW – At the Top of the Mountainside

2009-02-13T04:38:10.588Z

Finally, Tuesday was a sunny day without a rain cloud in sight, so I decided to take full advantage and go for an impromptu hike. It’s been unseasonably cold and rainy this past month and then some by Southern California standards.

The views from the pinnacle of the Temescal Canyon Trail were spectacular:

Since New Year’s, this month has turned out quite hectic for me—work, family, health. Hopefully I’ve been able to slay these beasts at least for now, and get back to my regular routine—with walking, stretching, muscle toning, and better nutrition as part of that because

After all, it’s about a healthy lifestyle!

©Iowa Avenue

WWW - Graffiti Art

2009-01-28T13:22:23.978Z

Yesterday, I found the Venice Graffiti Walls. I took the bus and biked to the beach, and then walked in area of the Walls. It was a beautiful day, with a bit of a cool breeze coming off the ocean.

Here are the results:

Walking and taking pictures is one of my favorite activities, because

After all, it's about a healthy lifestyle!

An Iowa Avenue Exclusive – WalkerTrackerIowaAvenue - Walking is about to get more fun

2009-01-22T13:37:35.377Z

You’ve heard me talk about the value of walking. In fact, I think it’s the greatest thing since sliced bread. I’m sure some fitness enthusiasts—or not so enthusiastic-- will respond by stating that:

“It takes too much time.”

“You don’t get a good workout.”

“It’s not aerobic enough.”

“It doesn’t build strong muscles.”

And you know what, they could be right and they could be wrong. It sounds paradoxical but its true--walking may not be the most intense physical and/or muscle building exercise, but it’s a great place to start.

Be that as it may—it’s among the most popular form of exercise and one that’s wholeheartedly recommended by the scientific, medical, and sports community as being safe, effective, and which helps people to maintain their youth, vigor, and to burn calories in a safe and efficient manner.

In fact, it’s a great exercise you can easily incorporate into everyday life without compromising a lot of your time, money and resources.

Here are some suggestions how you can easily include walking into your daily life:

1. Walk around the entire house and yard while you take care of everyday activities.

2. Walk up and down stairs whenever you have the choice and chance.

3. Walk around the grocery store. That’s actually a lot of fun, because you’re able to check out various food labels and compare prices of fresh and other healthy foods.

4. Walk around the mall. Indeed many walking groups are formed to do exactly that.

5. Walk to somewhere close by, instead of driving.

6. Walk it out, if you’re forced to shovel the snow—that way your mood will be better!

7. Walk around your local neighborhood. This is a classic way of combining pleasure, fun, and being aware of your surroundings. You just might make some new friends or be able to greet a familiar face.

8. Walk while talking on the phone—here in Los Angeles that’s the norm rather than the exception.

9. Walk around the kitchen while cooking, but safety first.

10. Walk to your grocery store instead of driving.

11. Walk on a local hiking trail like Susana and I share our WWW pictures!

12. Walk around your place of employment during lunchtime.

13. Walk around with your children or grandchildren—you and they will always treasure those memories.

To be sure, from just the small list above the possibilities of walking are as long as the imagination and can just come naturally. Of course there’s no need to stop any other of your physical fitness routines such as strength training, jogging, treadmill, swimming, bicycling or any other form of your regular exercise--but never count out the amount of time you could be spending by more frequently adding walking into your daily life.

So here’s the special announcement for all Iowa Avenue Members present and future:

Iowa Avenue and Walker Tracker have teamed up to begin an exclusive walking community experience to all Iowa Avenue members. If you haven’t used Walker Tracker before, this is your chance, plus, it’s FREE to join!

All you have to do is register at WalkerTrackerIowaAvenue – and start keeping track of your steps. The recommended daily dose of steps is 10,000, but you’re welcome to start at whatever number is comfortable for you.

How do you keep track of steps?

With a pedometer—I recommend the one pictured on the right because I currently use it and love it. In fact, after I lost my previous one, when I purchased this one it came with its own software. But since I never used the software before, I saw no reason to use it now.

In any case, why pay extra for software when WalkerTrackerIowaAvenue – will keep your step records, and we’ll provide you a venue to blog about your walks, post pictures, talk about your walking experiences; and soon we’ll be offering some fun competitions.

What competitions?

Why the ones we’ll all organize. Competitions that span time, distance, or improvements in and to our daily lives and that we can share--competitions between men, women, our children, east coast vs. west coast, etc. When it comes to competitions, the possibilities are endless; and indeed fun.

So, if you’re thinking about joining a walking program, or want to start one, or already walk, sign up at IowaAvenueWalkerTracker, because

It’s about a healthy lifestyle.

©Iowa Avenue

A Little Saturday Morning Humor

2009-01-17T12:46:39.968Z

This video is 10 minutes long, but well worth every minute. I'll warn in advance, this video contains graphic language...............

…

WWW - Ballona Creek

2009-01-14T19:22:05.576Z

At the turn of the century, during the rainy season, Ballona Creek and several other small streams would be transformed into torrents as they carried the collected water from the Los Angeles watershed area to the Santa Monica Bay. It would flood large areas of the Los Angeles basin, and the creek's course shifted as flooding carved new paths through the land.

During the 1930's, the Army Corps of Engineers carved it into a large channel and lined all but its last couple of miles with concrete to speed the water's flow to the ocean. An extensive system of drains, mostly underground, was built to funnel storm water into the creek. While these projects were effective in accomplishing the task at hand, the transformation of the creek from a natural waterway into a massive storm drain has broken a link in the ecological chain and severed the connection between the community and the land on which it resides.

With about 95% of Southern California’s original coastal wetlands have been destroyed or degraded, open space is a valuable and rare commodity in urban environments – especially in Los Angeles. The fact that California voters approved the purchase and rehabilitation of this area showed that the Californian’s want their environmental resources preserved.

The Ballona Wetlands are part of a 1,087-acre property that industrialist Howard Hughes used for aircraft production and testing.

In recent decades, the area has been degraded by manufacturing, farming and dredge spoils. Yet it has managed to remain a habitat for a number of endangered and threatened species, including the California brown pelican and the Belding’s savannah sparrow.

The idea that this land could ever be preserved and restored for wildlife purposes would have been a complete shock to Howard Hughes and to many other leaders in Los Angeles over the years. It represents a shift in attitude and a shift in Los Angeles’ vision of itself and its future.

Today, Ballona Creek is a nine-mile-long flood control channel. It drains the Ballona Creek watershed, which covers approximately 130 square miles: from the Santa Monica mountains on the north to the Baldwin Hills on the south, and from the Harbor Freeway (110) on the east to the Pacific Ocean.

Work continues on Ballona Creek, to the bike path, to the landscaping, and continued active volunteer work by several organizations, Ballona Creek Renaissance and Ballona Institute.

The section I visited is at the end of the creek bordering the marina. Riding my bike, I headed for the trailhead. Surprisingly, bikes are not allowed on this particular part of the trail, so I walked my bike at this juncture. Standing at the end on the man-made platform, I was amazed at what I was seeing, a wetland in the city. It was quite an accomplishment of the non-profit groups mentioned above to talk the various municipalities into saving as much of it as possible and of course the voters who made it happen to allow the State to originally purchase and rezone these crucial environmental resources.

Brimming with small wildlife, Ballona Creek is a fantastic place to see nature up close and personal. Today I only had time to spend about a half an hour here, but I will definitely be going back to walk the whole trail. And often--indeed it will be sooner rather than later.

Do you have nature in your backyard? Well, Ballona Creek isn’t exactly in my backyard (although I would love to own one of those houses), but it’s only about 20 minutes away.

I loved this walk, because

After all, it's about a healthy lifestyle!

My Word for the Year - Outside

2009-01-08T13:52:48.416Z

We’re already in the first week of the New Year, but like many people I’m still contemplating what this year will bring, and how I can bring the New Year. Over at The Jungle of Life, Lance talks about focusing on one word.

Using one word was a new idea for me, and one I think I can get my arms around. Don’t get me wrong, I’m a big fan of setting SMARTER goals; as long as one doesn’t become overtly obsessed with achieving those goals by leaving other equally important life issues in the ground.

Back to the concept of using One Word as the cornerstone of achieving year round goals.

As soon as I thought about the idea of one word, my 2009 word came to me.

OUTSIDE!

Why outside?

Here’s why:

1) Outside my comfort zone – I have so many things I want to do, but for a few of them, I’m holding myself back because I need to do activities that are outside my comfort zone. You see, I’m good at planning, writing, and helping others. However, when it comes to promoting me, especially my business, I’m not so good. I struggle with “sales.” I know I have great products in Weight1Minute™, but talking to people about it, making sales calls, and going to meetings is a totally new experience. I’m not comfortable doing it.

But, to be successful, I know I have to put myself out there, face the possibility of rejection (because I know that there will be). What keeps me going is the strength of my product, the love behind it, the special relationships behind it, and knowing it’s a product that people can use and benefit from, so put myself out there I will.

2009 is my year to step outside my comfort zone.

2) Outside fitness – I love being outside, and fitness is one area I neglected in 2008. Too much time sitting at my computer, not following my own advice of “Step away from the Computer.” Every time I step outside to work out, I feel better. I just need to remember that feeling and do it more often.

2009 is my year to work out outside.

3) Outside photography – If you didn’t know, this year for Christmas, I received a new camera. Photography has been a passion of mine for many years, but due to so many circumstances, one that got left by the wayside many years ago. This new camera has reawaked my love of capturing images on film. I’ve even started a new blog to share my passion. When you have time, please check it out. I’d love your feedback, thoughts, and impressions.

2009 is my year to take photographs outside (and inside, too).

4) Outside of myself and look at the big picture – Over the last month, I’m so discovering the importance of reflecting on my goals and ambitions, taking stock of what’s working and what isn’t. As I stated in #1, I know what one of my main weaknesses is, but having acknowledged that, I know I’m on my way to improving.

But, reflection is more than just focusing on one area; it’s about spending too much time on one small part and not looking at the big picture. Last year, I spent too much time blogging and not enough time talking to people, making connections, and just having fun.

2009 is my year to step outside myself and look at the big picture

5) Outside reading material – I love reading, but in 2008, I spent too much time reading about my primary interests, health and weight loss, which I’m passionate about, but upon reflection, was extremely limiting. I have so many other interests that I didn’t pursue.

2009 is my year to find outside reading material that will help me grow, learn, and enjoy life a little more.

6) Outside balance with inside – Balance is the name of the game; balance work with play, exercise, family, friends, and just life itself. In 2008, I spent too much time working and not enough time “playing.”

2009 is my year to balance my inside with my outside.

So, there you have it; my word for 2009. I’m excited. Are you excited about 2009? If you could choose one word to sum up your goals, what would it be? Lance’s word is “Courage.” Life is too short to live with a long list, so thinking one word helps me stay focused, because

After all, it’s about a healthy lifestyle!

Walking the Harbor

2009-01-07T12:28:10.651Z

Yesterday, I packed my camera up and went for a walk at Marina Del Rey, one of the largest man-made small boat harbors in the U.S., containing 19 marinas with a capacity for 5,300 ships. I’ve passed by Marina before but never stopped. Although a bit cool outside my house, and even a little cooler at the water, I nonetheless I still went. Hey, I’m an East Coast girl at heart, so a bit of cool air is nothing.

For your Wordless Wednesday Walking pleasure:

I did walk, but not in my typical race walking style. I’ve been having a bit of trouble getting back into the cardio exercise mode, but I’m still doing my body weight workouts.

How was your Wordless Wednesday Walk? I’d love to see some pictures, because

After all, it’s about a healthy lifestyle!

Should Soda be taxed?

2009-01-04T10:18:14.061Z

Do you think that by taxing sugar sweetened beverages, aka soda and sugar-added juices, we’ll successfully combat the growth rates of childhood obesity and ultimately save states money in their annual health care costs?

Well, New York is considering following this exact course of action--to the tune of an18% tax per purchase.

Take a look at what New York’s Commissioner of Health is saying:

What does the Iowa Avenue membership rank and file think?

Will this new form of soda tax be coming to a store near you soon? Or is this another form of taxation without representation?

Photo courtesy of jonboy mitchell

Thank you, Iowa Avenue Members

2009-01-02T22:57:34.899Z

I would like to thank every member of Iowa Avenue for everything that you’ve done last year—from joining this community to participating in our discussions, posting and commenting on your or other’s blogs, providing important advice and assistance to others, and, of course, just being yourselves.

For sure, we’ve all had great times learning from one another, watching all of the mutual changes and unfortunately still-to-come changes, and that thing we call life. And it’s all done via the computer from one to another.

On Iowa Avenue, during the course of 2008, there were over 1000 blog posts, about 100 discussions, and over 500 new members, and tons of advice and support.

Additionally I re-launched Weight1Minute™, my online software that helps with weight loss and weight management. If you’re interested in trying it out, the special price of $1.00 for your first 6 months is an exclusive offer for Iowa Avenue members only.

Iowa Avenue is only as strong as its members, so always keep dropping by, greet a new member, post your exercise of the day, or keep helping to motivate others with your personal stories.

Designed to be a place for support and inspiration, Iowa Avenue will continue to grow as you grow.

2009 will bring new challenges, changes and opportunities for us all, but with help from our friends at Iowa Avenue, we can face those challenges head on.

Because, after all, it’s about a healthy lifestyle.

Sincerely,

Lisa

Photo courtesy of psd

Can Reflection lead to Action?

2008-12-31T13:42:30.829Z

Today is New Year’s Eve Day. 2009 officially starts tomorrow. Tonight many people will be watching the ball drop at Times Square in New York City, drinking an (or maybe more than “an”) alcoholic beverage, eating junk food, and making merriment. It’s tradition to celebrate the start of a new year which is only a few hours away.

But, when it’s all over, what will you do tomorrow? Will you wake up early and start your new fitness routine? Will you rush to the grocery store to buy all the fresh fruits and veggies that are on sale? How about installing a new accounting program to keep track of all of your spending habits? Maybe you’ll enjoy the day and just relax.

For millions of people tomorrow will mark a day of new beginnings. But, did you reflect on your achievements last year? Did you have both successes and failures?

Michael Jordan once said, “I've failed over and over and over again in my life and that is why I succeed.”

Does this make sense?

To me, it makes perfect sense. Knowing why you failed, making the necessary changes and adjustments to correct your mistakes, are the keys to moving forward.

Here’s a personal example:

At the beginning of last year, I had a goal of working out 5 days per week. I failed to achieve that goal. Why?

Upon reflection, I failed because:

1) I let work interfere with my work out schedule.

2) I failed to keep track of my progress so I felt no sense of success, even though I did achieve some smaller goals.

3) I made excuses for my lack of fulfilling my goals.

I now know where my weaknesses lay. I’m the reason.

And, to be quite frank, in the back of my mind, I knew that was the case, but until I actually took a good, long hard look in the mirror and took some time for reflection, the truth would have stayed in the back of my mind never to emerge. I would have continued to do the same thing, making the same mistakes, year after year.

Looking within ourselves and seeking truth is often one of the hardest things we need to do.

But, seeking is only the first step.

Action is next.

“Ok. Can we now quit predicting 2009 and just get on with doing it already?”

Because, after all, it’s about a healthy lifestyle!

Photo courtesy of ahisgett

2009 is right around the corner

2008-12-29T13:52:16.599Z

As some of you might know, I’ve been participating in a December Challenge over at DCUrbanDad. It’s been hard during the holiday season to keep up with my workouts and not eating cookies, pastries, and other holiday goodies. In fact, I was given a box of chocolates more than once during this past week. Sometimes, I feel like I’m a between a rock and a hard place. Right now, I’m at the lower half of the leader board.

Obviously, I’m still going to finish the month long challenge, however, come January 1^st; I’m making a new commitment in keeping up with my personal nutrition and fitness goals.

Hey, wait, why should I wait for January 1^st? I’m think I’ll start now!

Just like Diana, who has a great goal for 2009, I’m revamping my workouts. I’ve planned my workout calendar, which I’ve attached to my profile, so I’ll be keeping track of my workouts for accountability. Each day, I’ll be adding comments as to how the day went, and what my mental and physical conditions feel like.

I’ll also be using Weight1Minute™ software just as everyone needs to do. Using anything else would be silly. My goal and objectives are to lose the 20lbs that have haunted me for more than a year. I’m tired of not getting what I want and need, and I’m not going to let anyone stop me, including myself. I’ll get out of my own way.

So, you’re all welcome to please follow me along during the following months as I overhaul myself. Or better yet, join me. Weight1Minute™ is being exclusively offered to Iowa Avenue members for only $1.00 for a six month membership. Take full advantage of the eating plans, menu options, widgets, and best of all, the lesson plans. Diana and I designed this innovative and unique software just for ordinary people to achieve their ultimate aims and happiness.

2009 is my year to shine, and I have no intention of letting it pass me by. What about you? How will you attain your goals for 2009? I’m not letting another minute pass me by, because

After all, it’s about a healthy lifestyle!

Happy Holidays from Iowa Avenue

2008-12-24T15:49:47.075Z

Happy Holidays from our family to yours.

Have you considered paying yourself when you reach a goal?

2008-12-23T19:40:04.968Z

Yes, I’m talking about you giving yourself a reward for achieving your end results. Well, not the total end, but for each small step along the way.

With January 1, 2009 right around the corner, I’ve already announced one of my goals; to race one event each month. I’m a believer in not becoming obsessed with goals, so one race a month equates to 12 per year. If, due to some foreseen or unforeseen circumstance, I’m unable to do one a month, but can do 2 in the same month, I’m going to include that for one of my goals. I not a proponent in letting goals be the driver of one’s life and then becoming overly obsessed with goals—in an of themselves--that they start to take over one’s life despite common sense. But, I do believe in making and setting goals and working to achieve them as part of growing, learning, and achieving.

To that end, for the next 2 months, I’m going to try an experiment. Each time I reach a goal, I’m going to “pay” myself. In essence, I’m going to earn the next item on my want list. To be sure, most of my wants are too large to just purchase as a small reward, so it will take some time to “earn” them.

Although, in the past, I had clear goals, I did not have a clear path how to achieve them. Racing once a month is an easy one for me to measure, remember and to achieve. All I have to do is register and participate. And do!

Other goals, such as broad brushed ones such as, lose 10lbs or exercise more, just don’t work for me. I need a plan--a well-thought out and achievable plan. For me, life’s responsibilities interrupt my goals, and I let it. This is one of my weaknesses. I vow not to let that happen anymore. My health is worth more. Is yours?

Plus, I have a plan!!

Each of the goals below will be done for one month with an end of month assessment:

1. As announced last week, no cake, cookies, or pastries. I know, I’ve said that eliminating a food group isn’t the recommended course of action, but I also know in the case of these particular foods, it’s better for me to just say no instead of having a small serving. As you can see, I set the time frame of one month, so I’ll reassess this particular goal at month’s end.

2. Do the Tight Ass Club at least 10 times per week. The program is only 8 minutes long, so I should be able to do it twice a day several times per week.

3. Bike or walk for at least 45 minutes twice a week. I love both of these activities, so attaining this goal should be relatively easy and attainable.

4. Bike or walk at least 1.5 hours one day per week. The only issue with this one will be the time factor, but it’s on my to-do list and is realistic and attainable.

5. Start a new 5 minute routine on my new Ab Wheel, and do it at least 10 times per week. (I will be blogging about this later.)

6. Continue to work on the 100 Push-ups Challenge (I’m still in Week 5, but improving each week). I will do this workout at least three times per week.

Everyone needs to find a system that works for them. It takes time, effort, and energy, but in the end, success is worth it.

Does this system look like something you might be able to do? Any ideas of how I might improve this?

What happened to my reward system? I’ll be posting about that next week so stay true to yourself and keep realistic goals, because

After all, it’s about a healthy lifestyle!

© Iowa Avenue

Is Home Cooking and Healthy Nutrition Hip for 2009?

2008-12-22T12:53:04.903Z

It looks like it. Maybe the recession has some upside.

In Friday’s LATimes, they predicted that the top three expected consumer food and dining trends for this year will be:

1) Dieting out in lieu of good nutrition. And all I can say is that it’s about time. Quick fixes won’t be the “diet” of choice. People will be seeking positive nutritional choices. On that basis alone, reading nutrition labels and planning healthy menus will be part of everyone’s shopping list.

2) Home Cooking is back in style: as of May, 2008, the Food Marketing Institute found that 71% of Americans were cooking in more often, and eating out less. For whatever the reasons are, the result certainly will be people eating their meals with healthier nutritional choices in mind. Will fast food become out of fashion?

3) More gluten-free foods: A 15-25% growth in the consumption of gluten-free foods is predicted in the US over the next few years. A major benefit of gluten free diet is improved weight loss and the improvement of digestive health among the many benefits of a gluten-free diet. What is a gluten-free diet? “It is a diet completely free of ingredients derived from gluten-containing cereals: wheat, barley, rye, and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent. “

I think that based on the LA Times article, as a nation obsessed with food and simultaneously dealing with an obesity crisis, we could be onto something for this and following years. Home cooking is one of my favorite things. And of course, the benefit of proper nutrition tops my list as well. I’m not as familiar with a gluten-free food diet, but I’ll definitely be reading and writing about it more often.

From this short list, I’m impressed with the trends and hope they continue. If you’d like to see the entire list of its seven items, just click the link above.

Will you be following any of these 2009 trends? Do you think they missed anything on the list?

2009 is right around the corner, and it’s going to be a great year, because

After all, it’s about a healthy lifestyle!

What suggestions do Iowa Avenue members have for Oprah?

2008-12-18T14:51:06.300Z

If you haven't heard already, Oprah recently announced she had again reached 200lbs. "I'm embarrassed," she says. "I'm mad at myself," over the weight gain.
Oprah, not unlike so many other millions of people, lost a substantial amount of weight, but failed to keep it off.

"When it comes to maintaining my health I didn't just fall off the wagon. I let the wagon fall on me." The chairwoman of Harpo Inc. writes. "I didn't follow my own fundamental rule of taking care of self first."

Studies indicate that the percentage of people who gain back some or all of the weight they lost is between 65% to 95%.

Diana, the registered dietitian, who overseas both Weight1Minute and Iowa Avenue, started a discussion entitled, What advice would you give Oprah regarding her weight gain?, as a community for people to band together for mutual support and motivation, to help Oprah and others, who need suggestions about how to lose and keep our weight off. Or as Oprah stated--to stop the wagon from falling on ourselves.

In the discussion, What advice would you give Oprah regarding her weight gain?, Iowa Avenue members offered several suggestions, so I'd like to feature a few of them for today's Thursday Thirteen:

1. So, it's time to push the wagon off herself and get moving again.

2. How funny you should ask--I just posted about this: http://www.peacewithcake.com

3. I would suggest she jump on the Hundred Push Ups bandwagon :)

4. I feel for her!

5. I say "take it one step at a time".

6. I would like to tell Oprah to stop being such a spoiled brat, order the Total Gym and go for it!

7. I admire and respect Oprah but someone needs to get a little tough love with her on this subject.

8. My advice would be to keep a food diary.

9. She gets too cocky when she does something, the superlative attitude.

10. To take care of your health, hire some holistic nutritionists to keep you on track.

11. She needs to start putting herself first instead of everything else.

12. Go for it Oprah!!! You can do it!

13. I feel sorry for her but probably she was too busy taking care of her big business without having time to cook or eat healthy.

Support can come from many different sources, so if you're out there Oprah, please take a look at these. I hope they're helpful for not only you but everybody else, because

After all, it's about a healthy lifestyle!

© Iowa Avenue

Need a little Inspiration?

2008-12-17T12:15:20.518Z

Because my last two posts have featured several pictures, I thought I'd change this week's edition of Wordless Wednesday Walkers just a little.

I found a little inspiration to help keep me focused today, and I'd like to share it:

…

Bikes, Beaches, and Relaxation

2008-12-16T15:56:55.612Z

As I stated in a previous post, one of the things I did for myself this holiday season was to get a new bike. Well, I’m excited to say, it arrived on Saturday!!

I ordered it online, but had it delivered to a local bicycle store, so all I had to do was pick it up. At the Santa Monica Performance Bike store, they had the bike unpacked and all ready to go. The friendly sales person gave me a quick lesson on how to fold the bike and a few basic tips on maintenance. Because I’m a safety girl, he showed me a few helmets, and of course I purchased a really cute purple one. Then, I was quickly out the door.

It was so nice to be able to just put the bike in the back seat of the car.

After arriving home, I quickly unfolded the bike and took it for a quick test ride. The only word I can use to describe the ride is: smooth.

Because I’m a safety girl, he showed me a few helmets, and of course I purchased a really cute purple one. Then, I was quickly out the door.

It was so nice to be able to just put the bike in the back seat of the car.

After arriving home, I quickly unfolded the bike and took it for a quick test ride. The only word I can use to describe the ride is: SMOOTH.

Because I had just completed the 10K that morning, I decided to take a longer ride the next day, on Sunday morning.

Sunday morning arrived, and with great anticipation, I loaded the bike and headed for the beach. It’s been pretty cool here this last week (highs in the mid 50s), although nothing like most of the rest of the country. (Just for fun, I keep weather tabs on Newton, Iowa, and when I woke up this morning, it was 1°. That’s cold!!)

I rode on the beach trail for about an hour, nothing too strenuous, but a good workout nontheless. I’m still getting my bike legs back after not riding a bike for about 20 years. Or maybe it’s another part of my anatomy that needs to get used to the bike. (Those seats aren’t too comfy……………….:)

So now, I’ll be regularly walking and biking with my camera along as company, as you can see by this post. I couldn’t be happier with my purchase. It’s been a long time coming and I plan on making great use of my new bicycle.

Are you investing in any new workout equipment? As for my bike, for me it’s more for relaxation then a piece of “workout” equipment.

Maybe I should rephrase the question--are you investing in any relaxation devices, because

After all, it’s about a healthy lifestyle!

My First 10K

2008-12-15T13:27:04.353Z

I did it!!

On Saturday, I completed my first 10K--The 31st Annual Santa Monica-Venice Christmas Run & Walk, which benefitted the Harvest Home.

The Pre-race

The 10K started at 7:30, so I woke Saturday morning at about 5:00am, had a couple cups of coffee, checked my email, and off I went to the races. Immediately after stepping outside of my house, I shuddered instinctively because it was colder than I anticipated. And it’s always a little cooler at the beach.

I arrived at the beach about 30 minutes before the race, and parking--which is typically an issue--wasn’t a problem at all for race day. This event was very well-planned. I pinned my number on to the front of my race shirt, 2559. This of course, was my lucky number.

The Start

With a great sense of anticipation, I headed for the start line, gravitating toward the back of the pack. And yes, Santa Claus was there to oversee the event. With the number of runners and walkers at over 1,000, there were quite a few of us.

Even though the day was cloudy, I never considered the possibility of rain until I saw someone cross the street carrying an umbrella, but as it turns out, it did rain. But it wasn’t too bad—more of a slight mist.

Around 30 minutes into the race, which was a fairly level route, it did rain a bit harder. And I got a little wet.

My time?

I surprised myself--12:08 minutes per mile for about 6 miles aka the 10K. I beat my anticipated time of 13-14 minutes a mile—so I’m ready for my next 10K or even more.

At the end, I was so happy to see the finish line, not because I was tired, but because it meant I had finished my first race. However, I forgot to take a picture of the finish………………… :(

What’s next on my list?

Well, I’m going to try to do a half marathon (13.1 miles) in January. I haven’t done this distance before, but I’ve come very close toward walking about 12 miles. I’m going to give the 13 miles a try this week.

What about you? Do you have any desire to run/walk a race?

I discovered that I really liked the challenge and the camaraderie I found with other participants. You might, too, because

After all, it’s about a healthy lifestyle!

Give yourself the gift of you this Holiday Season

2008-12-12T14:15:39.163Z

Too often, during the holiday season, we are so busy shopping, cooking, visiting family members, house cleaning, our children, and a myriad of other activities--we forget to do take the time to relax and do something, anything, for ourselves.

We tend to neglect ourselves.

One stress reducing strategy recommended by the Mayo Clinic is to take some time to relax, even if it’s just for a short time—more is always good!

Following their advice, I’m giving myself the gift of doing something for myself every day.

Over the last few days, I’ve accomplished:

1. Relaxed with an hour of reading, more than once

2. Bought myself a Birthday/Christmas present (I’ve been saving for it, so now was the time to spend a little on me.)

3. Worked out 3 times

4. Got a manicure

It doesn’t seem like much, but it’s more than I used to do.

How about you? What have you done just for yourself in the last few days?

I’d love to hear what everyone is doing so I’m tagging 5 bloggers to ask everyone what they’re doing for themselves to help them relax. It could be one thing or ten things.

Please leave a comment and link your post back here so I can comment.

After you post your blog, please pass the tag on. So, here you’re it:

I can think of no better gift than to pass the anti-stress idea along, because

After all, it’s about a healthy lifestyle!

Photo courtesy of Mannequin

A Cloudy Day in LA

2008-12-10T13:05:55.261Z

Lately clouds have been present here and even some mild sprinkles.

But the sun has poked through long enough for me to get a few walks in. However, they haven’t been as long as I’d like. To top it off, I’ve been trying a new training technique--I’ve been walking up and down a very steep hill. It’s a bit monotonous but the results are not.

Walking up and down a hill qualifies is a HIIT workout. The hill isn’t too long, but its slope is pretty damn steep. On the way up my heart rate undoubtedly increase and correspondingly on the way down, I’m able to relax my breathing a bit.

You may have already seen the clouds, but here is one result of the rain:

Here’s a dandelion common on the East Coast (and usually a much hated addition to anyone’s front lawn) but a rarity here in LA.

Although not a direct result of our recent rain, this cactus is a great example of Southern California flora.

Whenever I see footprints on a sidewalk, I always ponder a few existential questions:

Where is the person going, what happened to the shoes they were wearing, or even, why ruin a good pair of shoes and not just write something in the sidewalk?

Do you ever have similar musings?

How was your Wordless Wednesday Walk this week? No matter the weather, I’d love to see your photos, because

After all, it’s about a healthy lifestyle.

Can you eat more to lose weight?

2008-12-08T14:16:23.348Z

The prevailing philosophy when starting most weight loss programs is to eat less and exercise more. The exercise part is totally accurate, however the eat less part isn’t always the case.

Here’s an example:

Salad Ingredient	Amount	Calories
Kidney Beans, canned	¼ cup	54
Raw Carrots	¼ cup grated	11
Chickpeas, canned	¼ cup	71
Raw Cucumber	½ cup slices	8
Boston/Bibb Lettuce, raw	1 cup	7
Romaine Lettuce, raw	2 cups shredded	16
Onions, raw	¼ cup, sliced	12
Radishes, raw	½ cup slices	9
Fat-Free Ranch Salad dressing	3 tbsp	72
Zucchini, raw	¼ cup, sliced	5
Totals	*5 ½ cups of food*	265

5 ½ cups of food in one meal?

Yes, Virginia, it’s possible to eat that much food and still lose weight.

Here’s another way of looking at it:

Now you’re probably wondering how can I eat a meal that contains 80% carbohydrates and still lose weight?

The answer, of course, is both yes, and in this case, it’s a good thing because these salad ingredients are “Good” carbs:

The kind that have plenty of fiber, keep you full, and are low in calories.

Included in this salad are kidney beans and chic peas; both are good low fat sources of protein for your body.

With a total of 265 calories, this salad is indeed a meal.

After witnessing how you can eat this amount of food for a meal for less than 300 calories, the theory of eating less can literally go out the window when it comes to weight loss.

Does this mean you have to eat like a rabbit all the time?

Of course not, but “rabbit” food is a great way to eat more and still lose weight. Maybe not everyday, but a salad like this, is great to have a few times a week, because

After all, it’s about a healthy lifestyle!

Goals vs. Resolutions for 2009

2008-12-05T13:21:45.874Z

As this year is quickly coming to a close, and what a wild ride we’ve had lately, I’ve been thinking about the goals I’d made for 2008. Some turned out great, more than one moved forward at a snail’s pace, several just sat there, and a couple didn’t do anything.

Some of us are perfectionists and want it all Type-A personalities, but life isn’t always like a race, or something that can be scientifically executed. That’s part of life’s mystery and depending on what side of the fence you’re contemplating it from—exciting or depressing.

To address the conundrum of not successfully accomplishing my goals, I’ve decided to make them SMARTER:

Specific
Measurable
Achievable
Responsible
Targeted
Empowering
Revisable

Therefore, for 2009, I’m planning my goals much better, following criteria listed above.

This isn’t about resolutions, but goals. Resolutions are usually short-lived and often times, not well planned.

Making statements are easy, but planning, following through on those promises, and perhaps most importantly, gearing up for their long term success is much harder. That’s why I’m making goals instead of resolutions.

To use a metaphor—“Give a man a fish for day he can have a meal. Teach him how to fish he can eat for a lifetime.”

Objectives and goals are similar in that regard. They are lifelong commitments to and for yourself to achieve those things that will benefit you for the long term.

To that end, I have 3 broad-brushed goals that over the next month, I’ll be creating a working plan for, to achieve:

SUCCESS

Do goals only have to be about weight-loss or exercise?

Of course not—maybe you want to start a new career, learn a new language, or to write that next great American novel.

Is success guaranteed? By no means.

Here’s one example of how I’m approaching my 2009 goals:

Specific: Race Walk 1 event per month.

Measurable: This part should be easy. I’ll register and participate in one event per month. I’ll then record my progress and measure it accordingly.

Achievable: To be achievable a goal should be realistic. Currently, I’m training for my first marathon, so my schedule has already been in the works and I’ve been training for it not on a whim but on a pre-determined plan of action.

Responsible: I will find that balance between achieving my goal and the rest of my life, not allowing my goal to overtake my life. Everybody should be able to find that “special” middle ground between determination not irrationality.

Targeted: I’m constantly tweaking my exercise routine to keep pace with my training, and actively working to make the necessary improvements that are best for me to achieve my goal. For me that means that I’ve become a firm believer in building my own Minimalist Gym.

Empowering: To feel great, I want to be able to achieve my objectives. I have created an attainable and realistic goal, a plan to get from here to there, and put the onus and honor upon myself to execute my plan.

Revisable: Of course, even the best laid plans can go awry. If that should happen, of course, I’ll make the necessary revisions to my plan, remembering to be flexible.

Now that I’ve written down my SMARTER goal, I feel both excited and empowered. I know 2009 is going to be a great year.

To help keep me motivated, I’d love to share my 2009 experiences with everyone. Please feel free to join me; write down your own goal, create a plan, and follow the SMARTER strategy to accomplish them. Feel the power of putting a plan together and implementing it.

How about you? What will 2009 bring for you? Will your goals be financial, home oriented, weight loss related, fitness, or greening up your life?

Just in case you’re interested, I created a badge I plan on displaying to remind myself of my own ability to “SHINE.” Let’s spread a little sunshine in 2009, because

After all, it’s about a healthy lifestyle!

Are you ready for a December Challenge?

2008-12-04T14:27:44.011Z

December is the month full of holiday cheer. It isn’t typically associated with the time to start a challenge for weight loss and fitness maintenance, but that’s what I’m doing.

DC Urban Dad has issued a challenge called the DC Urban Dad Big Hairy Holiday Fitness Challenge, which I’m very excited about. It’s a great way to keep motivated during the holiday season.

Here’s the list of participants so far:

1. Brenda at Seriously Mama

2. Heather who resides at Cool Zebras will cheer everybody on

3. McMommy hangs her hat at The McMommy Chronicles

4. Jogging In Circles where Kim writes and posts some great pictures

5. Daddy Joe aka Daddyus Dorkus

6. Although I’m not 100% positive, CK Lunchbox appears to be on board

7. fadkog check out her blog

8. What a cute little girl over at Backpacking Dad

9. I’m not sure if Tara’s participating, but Blog to Fit is definitely worth a visit

10. Subtitled, “Notes from a Bitch on Heels” a must read, The Stiletto Mom

11. Scary Mommy doesn’t look very scary

12. Trish whose blog name I love: Notes from the Bunker

13. James, although he needs a few days to think about it

14. With great addictions, the final one for this list is: Mocha Dad

15. A fellow litter hater, illnap

16. And lastly, “Celebrating daddyhood” – A Dad’s Life

Challenges are a great way to keep your spirits high during this holiday and not from too much bubbly. Plus, I’m looking forward to getting to know a few other bloggers. So, if you’re interested, head over to DC Urban Dad and sign up.

The more competition the better, because

After all, it’s about a healthy lifestyle!

Photo courtesy of Army.mil

Thanksgiving at San Diego’s Rose Canyon Park

2008-12-03T14:23:16.115Z

I spent Thanksgiving Day in San Diego, and before the festivities began, I wanted to start my day off with a brisk hike. I don’t get to San Diego too often, but when I do I like to make the best of it, of course. I’ve passed by the entrance to this park many times, so I decided that today was the day I was going to explore its grandeur.

After months and months of constant heat and sunshine, lo and behold, it started raining on the West Coast for a few days. Somehow I just didn’t put the idea of walking the trail and mud together in my mind—and much to my chagrin I couldn’t have been more wrong.

Since the entrance to the trail looked dry enough, off I traveled with my new Keen sandals, ready to see what nature had in store for me today.

My first sight was a small rabbit up ahead of me on the trail, just looking off in the distance. Even though my camera isn’t too fancy, I was able to get a decent shot with the zoom lens.

Rose Canyon is a canyon in the truest sense of the word. It’s actually surrounded by hills and the houses built on those hills. Right next to the trail is an Amway train track, but this day, I didn’t see any trains. When the trail was getting overly muddy, I ventured toward the train tracks to see if it was more easily navigable, however, the large black rocks on the sides of the rails were too uncomfortable to walk on, and so I returned to waling in the mud.

Since San Diego is a huge fitness and outdoor enthusiast town, today I wasn’t the only one on the trail. I saw several bikers and a couple of joggers in the hour or so I was there.

One protection from the mud was a beautiful bridge built by Andrew Coyle, for an Eagle Scout project. I don’t know how much water was under the bridge before the rain, but there was definitely a steady stream afterward.

Not far from the bridge, I reached a point in the trail where I had to turn back:

A very important component and interesting thing to know about Rose Canyon Park, is its current Habitat Restoration project. I don’t know the specifics, but from the look of it and the wonderful smell, the project is going well. Whenever I’m in San Diego, I’ll have to check this trail out again. Even muddy, it was great and I had a great time.

All in all, it was a great walk, and even though my new Keen shoes were a muddy mess at the end, I just put them in the sink, scrubbed them, let them dry, and they turned out as good as new.

Do you look for new trails to hike? Or have any new adventures to share?

We’d love to hear about them, because

After all, it’s about a healthy lifestyle!

Why Strength Training does a Body Good

2008-12-02T15:33:21.004Z

Even though I just started my own strength training, I wanted to share what I’ve learned about its benefits so far.

Unless you’ve added strength training to your exercise routine, you’ll be unable to maintain your muscles ? Instead, you’ll start to get flabby and lose muscle strength. Those little sags, muscle wobbles, and lower physical performance.

I know because I’m experiencing it right now. In fact, as our muscle loss increases, our metabolic rate slows down, at an approximate rate of 3% per year.

That might not sound like much, so here’s a different way of looking at it:

Currently I have a resting metabolic rate (the amount of energy it takes my body to do normal everyday functions - RMR) of about 1300 calories per day.

After 10 years of not doing any strength training, the 3% decrease in my metabolism--which averages about 1.5% fewer calories being burned per day-- results in 20 less calories burned each day.

The decrease in my body of not burning 20 calories per day over the next 10 years equates to an additional 20 pounds.

Additionally, if I don’t keep my muscles strong, I’ll average a 6lb muscle loss for every 10 years of my adult life.

The bottom line is 20lbs of fat added and 6lbs of muscle lost.

Can I “diet” this extra weight off?

Diets don’t work.

Especially, as it relates to muscle loss. In fact, dieting alone causes the loss of muscle mass, strength, and aerobic capacity.

How about exercising?

For most of us, exercise means spending hours and hours doing aerobic activities like walking, running, biking, etc. Although, I’m a big fan of walking, it isn’t enough.

Don’t get me wrong. I’m a firm believer in the benefits of aerobic activities, especially as we age, but combined with a strength training routine, the benefits dramatically increase.

"Although aerobic exercise is still key in treating diabetes, it should not be used in isolation. As people age, they lose muscle mass and, subsequently, mobility, resulting in a greater risk of falls. Adding resistance training to the diabetes treatment regimen leads to improved thigh lean tissue which, in turn, may be an important way for patients to increase resting metabolic rate, protein reserve, exercise tolerance, and functional mobility, she notes.

Source: Aerobic Exercise Combined With Resistance Training Improves Glucose Control In Diabetics, Study Shows

That goes to show that if people with diabetes can show a marked improvement by combining strength training and aerobic exercise, what do you think the results will be for people without diabetes?

That’s easy - A win/win situation!

What do you think? Will you add strength training to your weekly exercise routine? If you’ve already added it, what has been your experience and results?

Share your experiences with your fellow Iowa Avenue members, since inquiring minds want to know, because

After all, it’s about a healthy lifestyle!

What’s the Cost of an Indoor Minimalist Gym?

2008-12-01T14:35:57.075Z

In a recent post, The Indoor Minimalist Workout, I explained how I’m achieving fitness results with a minimum of equipment, basically using my own body weight as a resistance factor.

Now, I’d like to take another look at the list I created from a slightly different point of view:

It’s Cost

Here’s the list:

1. 8 Minutes to a Tight Ass – When you first start this program, I recommend refraining from using weights in the beginning. However, as you progress and get stronger, you’ll be able to add weight in small increments. In my experience, for the lunge part of this program, I’m currently using 8lb hand weights, but by next week, I’m planning on using 10 or 12lb weights. (See the sidebar.)

Cost: $79.00

2. 100 Push-up Challenge – Because push-ups totally depend on you and your body weight, this is exercise doesn’t cost anything but sweat effort!

Cost: Free

3. Wall Sit Challenge – Just as with push-ups, the wall sit challenge depends on your body weight and the wall as your only equipment.

Cost: Free

4. Burpees – No need for any equipment here.

Cost: Free

5. Mountain climbers – Again, no equipment required.

Cost: Free

Because I’m always looking for ideas to include in my own exercise program, I’ve added an additional exercise to this list.

6. Triceps Dips - Yes, flabby arms are one problem almost all women have, especially as they get older. Because the burpees exercises and mountain climbers require more use of the bicep muscles, I’d like to add a few additional exercises that increase the strength of the triceps muscles. Just as with #2-5, the triceps dip use your body weight as the required resistance. All you need is a stable chair. If you’re really ambitious, you can also add Triceps Kickbacks, which require the use of the hand weights featured in #1.

Cost: Free or using the investment already acquired in #1

For a little over the cost of one month at the gym, you can spend $79.00 and have an Indoor Minimalist Gym for years to come.

What does the picture featured above and the Indoor Minimalist Workout have in common?

The beach represents a simple way of life. Relaxing on the sand, listening to the waves, and feeling the sun on your face are all examples of the simple pleasures we may enjoy in everyday life.

You don’t have to spend a lot of money to get a great indoor workout, but you do have to spend some time, effort, and sweat, because

After all, it’s about a healthy lifestyle!

Medical Studies, More Medical Studies, and More Damn Medical Studies

2008-11-30T12:16:48.869Z

In order for me to keep up-to-date with the latest health research, I subscribe to MedlinePlus, “a service of the US National Library of Medicine and the National Institutes of Health.” From this service, I get several updates per week via email about current medical findings, most funded by the National Institute of Health.

In my mail this week, were two studies that I found myself having difficulty in justifying the NIH’s substantiation for its funding.

One entitled, “ Dairy foods help kids build stronger bones,” is obvious. The relationship between dairy foods and strong bones has been around a long time. Remember the saying, “Help Kids Build Stronger Bones and Better Bodies?” Even when I was a kid, many years ago, I heard this phrase.

The one difference in this study was its duration--it followed children for about 12 years, from the ages of 3-5 to 15-17. The results of the study were not surprising:

“Study participants who averaged two or more servings of dairy foods a day throughout their childhood had a higher bone mineral content, greater bone area, and greater bone mineral density than those who ate less, the researchers found. Children who ate four or more servings of meat or another protein source also had denser bones.”

Bottom line: Serve milk with all your meals starting from when your children are at a very young age.

The other study was entitled, “Nausea, vomiting takes a toll on pregnant women.”

You mean nausea and vomiting “ may exert a significant negative impact on a woman's health-related quality of life?”

Of course they do. It’s like studying if you have the flu, so you’re not going to feel very well. I’m shocked.

Did we really require and need a study to tell us that pregnancy, and its concomitant symptoms of nausea and vomiting may have a negative impact on pregnant women?

I wonder how many of these researchers have been pregnant.

Bottom line: “It is important to report early pregnancy nausea and vomiting to physicians, and for physicians to treat these symptoms of early pregnancy.”

I’m a huge supporter of medical studies, keeping the general public informed about current health trends and new breakthroughs in treatments or improvements in how we can treat illness; but as was pointed out during this past election cycle throwing money at nonsensical studies isn’t necessary and is both a waste of time and our money.

We need new research, but repeated research is a lose/lose situation because

After all, it’s about a healthy lifestyle!

Photos courtesy of NickPiggott and dizznbonn

Now that Thanksgiving is over; Let the shopping begin

2008-11-28T14:14:57.999Z

I’m just kidding, of course. Although in previous years, I did get up early (3:00am) to catch a few of those shopping bargains on Black Friday.

What I’m actually talking about is all of those turkey leftovers you probably have in your refrigerator. Because turkey takes so long to cook in the oven, it’s quite common for many of you to have purchased an extra large turkey just to have leftovers. I know I used to do this. The leftovers often make the best part of the holiday meal.

How about this delicious turkey sandwich, great for a quick lunch after a hard day’s shopping:

Turkey Sandwich	Nutrition Information
2 slices of multi-grain bread	Calorie:	310
1/2 cup shredded romaine lettuce	Carbohydrate:	28.59g
1/2 T reduced calorie mayonnaise	Protein:	31.87g
1 tsp. mustard	Fiber:	4.81g
A few jalapeno peppers	Fat:	7.62g
4 slices of red tomatoes	Saturated Fat:	1.67g
3 oz. of roasted turkey

Since many of you already know what to do with your turkey leftovers, it’s my sincerest hope and wish that you’re enjoying this time to reflect on those things that you’re thankful for and being able to spend this time with your loved ones.

That being said, now, it’s probably time for everybody to do a little shopping, because

After all, it’s about a healthy lifestyle!

Photo courtesy of VirtualErn

Share the Holidays with someone you Love

2008-11-26T13:47:25.577Z

Have a happy and safe Thanksgiving Holiday from all your friends at Iowa Avenue, because

After all, it’s about a healthy lifestyle!

…

The Indoor Minimalist Workout

2008-11-25T14:09:02.928Z

As the cold weather approaches, many people will use that as an excuse for not exercising. I can hear it now, myself included:

“Oh, it’s too cold to go outside.”

“I don’t want to get all bundled up.”

“Nope, I’m not a cold weather person.”

“I’ll do it later, after it gets warmer.” (Only “later” never comes.)

Since I’ve told myself all of these excuses before, this year, I’ll be doing something different.

I’m developing an Indoor Minimalist Workout.

What does this workout entail?

I’m so glad you asked:

1. 8 Minutes to a Tight Ass

2. 100 Push-up Challenge (I bet you thought I forgot about it.)

3. Wall Sit Challenge

4. Burpees

5. Mountain climbers

By doing these and variations of them, I can get a great workout with little or no equipment, plus, they can all be done indoors.

For example, today I did 8 Minutes to a Tight Ass, the 100 Push-up Challenge (more on this in an upcoming blog post), 2 minutes of the Wall Sit Challenge via 30 second shots, plus 2 routines of 10 burpees each, and 15 mountain climbers. This is the first time I’m trying both burpees and mountain climbers , but from what I can tell, they’ll be working magic on my body from now on.

Of course, another option to cold weather is to try an exercise DVD. Personally, I don’t own any, so I can’t offer up any specific reviews. But, if anyone wants me to look at one, feel free to drop me an email: lisajnewton at gmail dot com.

So now there should be no more excuses for not working out because it’s too cold.

You have the tools, you have the knowledge, but have you made the choice to continue your exercise routine even in the cold weather?

There’s no time like the present, so try Newton’s Theory, “Step Away from the Computer,” because

After all, it’s about a healthy lifestyle!

Photo courtesy of D'Arcy Norman