Hi All Fitness Fans!
I have been coerced into training for the PS Half Marathon. After close to 3 years of no real running training, except for chasing a fuzzy yellow ball around a small court for hours a few times a week! I started slowly so far a hand full of 35minute runs, then yesterday I ran 47 minutes (not quite what I think my halfway point will be!) before my hips were feeling sketchy. So I'll put in 2 or 3 more of those depending on how the bod feels before I go for longer.
The race is February 14th...any takers to put the time in with me via blog or facebook? We are on 45minute runs at 75% hr with some bursts to 85% working on cadence etc.... ALSO, if you really love fitness you can sign up for the Palm Springs 100mi Bike and indicate that you want your entry money to go to ACT 4MS of Coachella valley.
I'll keep you posted!
Saturday, December 26, 2009
Tuesday, December 1, 2009
Speaking at La Quinta Country Club
I will be speaking at La Quinta Country Cllub introducing myself as their fitness liaison for their new fitness center. I will not be on sight but I will be oncall and available for appointments. I look forward to revitalizing La Quinta Country Club and sharing my fitness knowledge!
Survival Tips for Healthier Holiday Dinners
To enjoy guilt-free Holidays, consider these tips:
If you’re in charge of Holiday dinner, visit ACE's Healthy Recipes for meal choices, including the Herb-roasted turkey, which comes in at 155 calories and 5 grams of fat per serving (without the skin); stuffing made with chopped veggies, chicken or turkey sausage instead of butter and fatty sausage; sweet potatoes without the candy; and pumpkin pie in place of pecan pie, which has 480 calories a slice.
If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
Don’t skip breakfast or lunch on the Holiday Day as this is a sure way to overeat at the dinner table.
Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Holiday meal packs about 3,000 calories) and will store excess calories as fat.
Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the Holiday dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
If you’re in charge of Holiday dinner, visit ACE's Healthy Recipes for meal choices, including the Herb-roasted turkey, which comes in at 155 calories and 5 grams of fat per serving (without the skin); stuffing made with chopped veggies, chicken or turkey sausage instead of butter and fatty sausage; sweet potatoes without the candy; and pumpkin pie in place of pecan pie, which has 480 calories a slice.
If you’re worried about food choices at the dinner table, bring your own low-fat or nutritious party dish.
Don’t skip breakfast or lunch on the Holiday Day as this is a sure way to overeat at the dinner table.
Remember our bodies aren’t meant to handle 2,000-3,000 calories all at once (the typical Holiday meal packs about 3,000 calories) and will store excess calories as fat.
Control portion sizes: Draw a 12-inch dinner plate in your mind and divide it into three-inch-sized circles with each one representing one food group: proteins, vegetables and starches. The key is to stay within your circle for each food group. If you like turkey and ham, fit a little of both in one circle.
Be mindful of your alcohol intake: Mixed drinks tend to have a high amount of concentrated sugar and quickly add empty calories. One glass of wine may be reasonable, but remember alcohol contains 7 calories per gram, which makes it nearly twice as fattening as carbohydrates or protein.
Be active: Go for a bike ride, a long brisk walk, a run or spend at least one hour at your local gym to burn calories before the Holiday dinner. End dinner with a family walk around the neighborhood or some other form of physical activity (e.g., a game of touch football instead of watching it on the tube).
Tuesday, September 29, 2009
diaries from a persoanl trainer
This is how weird I am. I was warming up for a tennis tournament this weekend; hitting against the block wall. Playing little consistency games with myself, and when the ball would come off the wall funny, I heard myself saying...ohh good shot...like the wall was another player. Is it time to get a real life?
Tanis Sommerfeld
Hi Leslie,
Gosh, I can’t believe how fast the time is flying by. In one week we will be on our way !! My latest read is The Complete IDIOT’S Guide to Italian History and Culture. Crash course !!
I just got in from a long walk (96min). A month ago I could never have walked that far !!! Thanks so much for the encouragement and help.
My right foot feels better. I had an appt. with Lablanc on Friday. He doesn’t think I have Morton’s neuroma, but just pinched nerves due to swelling of my feet. His advice was the same as yours…wide toe box, loosen shoes, ice, all of which are helping. He also helped me place a metatarsal arch support in that shoe. Seems to be working.
I’ve missed a whole week of weights. The incision is taking longer to heal this time. There is a nasty bruise at the base. Stitches come out Friday.
I’ve got my Athletic Advantage T-shirt packed, so expect some photos from the top of Mt. Vesuvius . I’ll try to get some makeup on that day.
Wed. I’m tied up with company, so it will be the end of Oct before I’ll get back to you.
Thanks again. You’re the best.
Chow,
Tanis
Ps. I’ve tried to attach a pic of 10 mile point.
Gosh, I can’t believe how fast the time is flying by. In one week we will be on our way !! My latest read is The Complete IDIOT’S Guide to Italian History and Culture. Crash course !!
I just got in from a long walk (96min). A month ago I could never have walked that far !!! Thanks so much for the encouragement and help.
My right foot feels better. I had an appt. with Lablanc on Friday. He doesn’t think I have Morton’s neuroma, but just pinched nerves due to swelling of my feet. His advice was the same as yours…wide toe box, loosen shoes, ice, all of which are helping. He also helped me place a metatarsal arch support in that shoe. Seems to be working.
I’ve missed a whole week of weights. The incision is taking longer to heal this time. There is a nasty bruise at the base. Stitches come out Friday.
I’ve got my Athletic Advantage T-shirt packed, so expect some photos from the top of Mt. Vesuvius . I’ll try to get some makeup on that day.
Wed. I’m tied up with company, so it will be the end of Oct before I’ll get back to you.
Thanks again. You’re the best.
Chow,
Tanis
Ps. I’ve tried to attach a pic of 10 mile point.
Monday, June 22, 2009
2009 MUD RUN FUN
June 13th my husband and I , another couple friend of ours Butch and Terri, and an old (meaning long ago) biking associate of mine raced in the Camp Pendleton Mud Run. What a blast! I have posted a before nad after picture for all to enjoy.
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