This is my favorite part of the day; I eat carbohydrates a half hour before I work out. Back in my teenage days, we would eat jello out of the box on the bus ride to a track meet. The sugar helped us get our energy levels up and we sucked on oranges after our event. There are quite a few people who don't eat before a work out and ultimately they either pass out, or get weak and have to stop their trip to the gym.
Many clients ask, what should I eat? My response is, toast, half a bagel, slice of pizza and even a slice of cake! If you miss eating a naughty thing, at least eat it if you must prior to a workout. It's only fuel that will feed you're body and muscles, so bon appetite!
It's okay a half hour after you're workout to eat light carbs as well. Follow up with oat meal, a lean sandwich or a slice of white veggie pizza. The body is still burning calories and you want to keep that burn going. This is not the time to stop eating.
Do you remember the last camp fire you sat around? What happens to the flames when no wood is put on the fire? The fire continues to burn only if more wood is put on the fire, as does you're bodies calories. So keep the fire stoked!
So, if you are dieting and miss eating you're carbs; simply enjoy them before you work out! Next time I will discuss the importance of Protein drinks!
Thursday, June 24, 2010
Sunday, June 20, 2010
Love the heart you're in!
Sunday is the perfect day for rest and reflection. Especially if you have had a great exercise week. Pamper yourself, relax, go for a nice stroll with the one you love or call an old friend just to giggle. Breath deep the fresh air and revel in what God has made. No matter what weather you are experiencing, find joy in the small things and let you're soul be at peace.
I am at rest with who I am and where I am going. I love my life, my children, my friends, my lover. I never forget to dream of what may come...have a blessed Sunday!
I am at rest with who I am and where I am going. I love my life, my children, my friends, my lover. I never forget to dream of what may come...have a blessed Sunday!
Friday, June 18, 2010
Heart rate recovery
Heart rate recovery is an important factor in determining how fit you are becoming. Generally, you want you're heart rate to recover within two minutes. As you breath oxygen into you're lungs with deep breaths, you want to exhale slowly and concentrate on relaxing or calming you're heart rate to slow it down. The faster you breath, obviously the more you're body is struggling to get oxygen. The more efficient you're heart and lungs become through exercise, the faster you will recover.
I found this chart on the Real Age web site. It's a good chart depicting recovery rates and how it reflects you're age: When you start you're cool down, take note of you're ending heart rate and time it for two minutes.
Real Age web site
Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers -- or slows down -- the fitter and healthier your heart.
If the difference between the two numbers is:
Less than 22: Your RealAge is slightly older than your calendar age.
22–52: Your RealAge is about the same as your calendar age.
53–58: Your RealAge is slightly younger than your calendar age.
59–65: Your RealAge is moderately younger than your calendar age.
66 or more: Your RealAge is a lot younger than your calendar age.
Author: Real Age Web site
For me, I like to see my heart rate recover at least to 100 or below, before I walk away from my cool down and start getting on with life.
When I had my stress test, the cardiologist said that the average woman will reach her minimum heart rate in the first 3 minutes of exercise. After 20 minutes on the tread mill, at a brisk walk, at an incline of 15; I still had not reached my minimum heart rate at age 40. He had me run for ten more minutes to get my heart rate up to my minimum. In his opinion, looking at my performance and Ekg, the heart doesn't get any better than this. That is what every runner should look for. Lesson learned; be an above average woman and take care of you're heart!
I found this chart on the Real Age web site. It's a good chart depicting recovery rates and how it reflects you're age: When you start you're cool down, take note of you're ending heart rate and time it for two minutes.
Real Age web site
Subtract your 2-minute heart rate from the heart rate you took immediately after exercising. The faster your heart rate recovers -- or slows down -- the fitter and healthier your heart.
If the difference between the two numbers is:
Less than 22: Your RealAge is slightly older than your calendar age.
22–52: Your RealAge is about the same as your calendar age.
53–58: Your RealAge is slightly younger than your calendar age.
59–65: Your RealAge is moderately younger than your calendar age.
66 or more: Your RealAge is a lot younger than your calendar age.
Author: Real Age Web site
For me, I like to see my heart rate recover at least to 100 or below, before I walk away from my cool down and start getting on with life.
When I had my stress test, the cardiologist said that the average woman will reach her minimum heart rate in the first 3 minutes of exercise. After 20 minutes on the tread mill, at a brisk walk, at an incline of 15; I still had not reached my minimum heart rate at age 40. He had me run for ten more minutes to get my heart rate up to my minimum. In his opinion, looking at my performance and Ekg, the heart doesn't get any better than this. That is what every runner should look for. Lesson learned; be an above average woman and take care of you're heart!
Thursday, June 17, 2010
Heart Training
I wanted to re-post a comment about my blog on how to condition the heart and the importance of running within the minimum and maximum heart range. A comment was posted in reference to the Blog, only it ended up on an unrelated post. Here is the comment:
Linda said...
Lesli has become my long distance personal trainer! I ran a 10K for the first time in my life at the age of 58 on May 8, 2010 and I wanted to strive to better my time, but didn't really know how to go about it. Well, my husband and I hooked up with our long lost friend on Facebook and found out she's a personal trainer...how lucky for me!! I provided Lesli with my running log from day one and Lesli provided me with the one essential guide that I needed---run within my heart rate for my age. Well, I took her advice to try this new training and that first day was the worst kind of run I ever had. Didn't know if I could maintain this running within my heart rate, but after doing this for a couple of weeks, I can actually say truthfully that I have seen an improvement in how I'm running and how I feel about running within my heart rate. I think this training is going to do me good and I'm gonna take a lot of time off my next 10k run.
June 16, 2010 7:25 PM
Linda said...
Lesli has become my long distance personal trainer! I ran a 10K for the first time in my life at the age of 58 on May 8, 2010 and I wanted to strive to better my time, but didn't really know how to go about it. Well, my husband and I hooked up with our long lost friend on Facebook and found out she's a personal trainer...how lucky for me!! I provided Lesli with my running log from day one and Lesli provided me with the one essential guide that I needed---run within my heart rate for my age. Well, I took her advice to try this new training and that first day was the worst kind of run I ever had. Didn't know if I could maintain this running within my heart rate, but after doing this for a couple of weeks, I can actually say truthfully that I have seen an improvement in how I'm running and how I feel about running within my heart rate. I think this training is going to do me good and I'm gonna take a lot of time off my next 10k run.
June 16, 2010 7:25 PM
Wednesday, June 9, 2010
Heart Training
It's very important that you exercise within you're heart rate zone! A dear friend of mine, has been training to run Marathons at age 55+. Her mail order personal trainer, never informed her about her zones. She sent her running logs to me for review and for advice. Every run she took, was over her maximum heart rate for long periods of time. She never knew that running below you're max heart rate was important.
When you exceed the maximum heart rate for you're age, you're heart works harder than it should, to pump oxygen into you're muscles. When you are just under you're max, you are getting the proper amount of oxygen into you're system. Professional athletes will go over their maximum heart rates 1 or 2 times a week, only to work their heart anaerobically. If you continuously have anaerobic workouts, you're body will not perform at the level necessary to see improvements in you're cardiovascular workouts. So...slow down and run within the limit, incorporate 1 or 2 anaerobic days only.
For anaerobic workouts, I suggest my clients use my max oxygen training (Max OT). Altering through various forms of anaerobic activities, gets better results when conditioning the heart. The more efficient you're heart becomes, the more intense you're workouts can be. Pay attention to how fast you get to you're minimum and maximum heart rates, and to how fast you're heart rate recovers. This is important information that will help you understand how effective you're workout is.
Food for thought: Have you ever heard of a person who runs all the time and suddenly dies of a heart attack? Perhaps, they ran constantly over their max heart rate and their heart finally said enough! Remember you're heart is a muscle that can be over worked too! Don't let this be you! So, good luck, buy a heart rate monitor (use my link and help me out) and get the results you want!
When you exceed the maximum heart rate for you're age, you're heart works harder than it should, to pump oxygen into you're muscles. When you are just under you're max, you are getting the proper amount of oxygen into you're system. Professional athletes will go over their maximum heart rates 1 or 2 times a week, only to work their heart anaerobically. If you continuously have anaerobic workouts, you're body will not perform at the level necessary to see improvements in you're cardiovascular workouts. So...slow down and run within the limit, incorporate 1 or 2 anaerobic days only.
For anaerobic workouts, I suggest my clients use my max oxygen training (Max OT). Altering through various forms of anaerobic activities, gets better results when conditioning the heart. The more efficient you're heart becomes, the more intense you're workouts can be. Pay attention to how fast you get to you're minimum and maximum heart rates, and to how fast you're heart rate recovers. This is important information that will help you understand how effective you're workout is.
Food for thought: Have you ever heard of a person who runs all the time and suddenly dies of a heart attack? Perhaps, they ran constantly over their max heart rate and their heart finally said enough! Remember you're heart is a muscle that can be over worked too! Don't let this be you! So, good luck, buy a heart rate monitor (use my link and help me out) and get the results you want!
Tuesday, June 1, 2010
Memorial Day
Today is a day for remembering the men and women who have died for America...My son and Niece are now serving in the Navy! May God protect them and keep them out of harms way. I served for 8 1/2 years and my father served during the Korean war.
I have been busy with a new project of mine. I'm learning how to use my new DSLR camera professionally. Look forward to pics of myself demonstrating proper techniques for weight lifting. My next technical purchase will be a video camera and I will almost be technically complete and in step with the rest of society....yea
Kathy and I have been steadily manifesting what we want in our lives and it is a joy to see each item come to us. It is so much more exciting to dream about the things we want and to know they will come true, instead of saying gee I wish...etc.
I highly recommend that you read Esther and Jerry Hicks book called The Vortex. In the back of the book is a great CD and you can listen to one of Esther's seminars. Especially important on the CD is her response to the first question asked. This response is what all parents should hear in reference to children. Sure would have been nice to have when my two were younger! lol...Pass the word on to people you know who have the task of raising balanced children! I have been using it on my 21 year old and she is receiving the information in stride. It's fun to listen to her tell me about how it's working for her. Get it, read it!
I have been busy with a new project of mine. I'm learning how to use my new DSLR camera professionally. Look forward to pics of myself demonstrating proper techniques for weight lifting. My next technical purchase will be a video camera and I will almost be technically complete and in step with the rest of society....yea
Kathy and I have been steadily manifesting what we want in our lives and it is a joy to see each item come to us. It is so much more exciting to dream about the things we want and to know they will come true, instead of saying gee I wish...etc.
I highly recommend that you read Esther and Jerry Hicks book called The Vortex. In the back of the book is a great CD and you can listen to one of Esther's seminars. Especially important on the CD is her response to the first question asked. This response is what all parents should hear in reference to children. Sure would have been nice to have when my two were younger! lol...Pass the word on to people you know who have the task of raising balanced children! I have been using it on my 21 year old and she is receiving the information in stride. It's fun to listen to her tell me about how it's working for her. Get it, read it!
Tuesday, March 2, 2010
Anchors away
Awe, this is personal today. Today is my sons first day in the Navy. Somewhere up in Chicago, is a young man dressed in a Navy uniform, going through training. Since I spent 8 1/2 years of active duty as an officer, I know that this is the best place for any young person to be. It will teach him so much more about our wonderful country than a history book can tell. He is in fact defending our constitution and will be more informed than most of our youth in America.
But, this post isn't about the promotion of the military. It's more about a mothers never ending love. When he was young, every birthday eve, I would shed tears of sorrow for both my son and daughter. Tears of sorrow because I would no longer have a five year old, etc... In the morning there was joy welcoming in the new age for the next year. They were growing into beautiful people, looking forward to what the new year would bring.
Today my thoughts were on these moments and I was musing on what he might be going through his first day. New haircut, new clothes, mess hall food, new bunk mates, new instructors and of course, realizing that he is in fact at the bottom of the totem pole. There were new people in charge of him and not his captain mommy. (Captain mommy was a joke between my children and I; when times warranted their undivided attention, I would tell them "This is Captain Devo speaking to you!") A new way of waking up to life. No more rolling over in bed and not showing up for work. People who won't put up with his excuses for being late to work. He will discover what Duty, Honor and Country stands for. Perhaps he will have a renewed respect for his mom? lol
Never the less, I mentioned to a new mother with child about my sons new quest and she said a few words that brought tears to my eyes. "You must be emotional about this?" Then the tears swelled in my eyes. Yes, he was still my baby boy! I'm very proud of him. I have no doubt in my mind, that they will fine tune what I started. God speed my fine young man, God speed. I love you...
But, this post isn't about the promotion of the military. It's more about a mothers never ending love. When he was young, every birthday eve, I would shed tears of sorrow for both my son and daughter. Tears of sorrow because I would no longer have a five year old, etc... In the morning there was joy welcoming in the new age for the next year. They were growing into beautiful people, looking forward to what the new year would bring.
Today my thoughts were on these moments and I was musing on what he might be going through his first day. New haircut, new clothes, mess hall food, new bunk mates, new instructors and of course, realizing that he is in fact at the bottom of the totem pole. There were new people in charge of him and not his captain mommy. (Captain mommy was a joke between my children and I; when times warranted their undivided attention, I would tell them "This is Captain Devo speaking to you!") A new way of waking up to life. No more rolling over in bed and not showing up for work. People who won't put up with his excuses for being late to work. He will discover what Duty, Honor and Country stands for. Perhaps he will have a renewed respect for his mom? lol
Never the less, I mentioned to a new mother with child about my sons new quest and she said a few words that brought tears to my eyes. "You must be emotional about this?" Then the tears swelled in my eyes. Yes, he was still my baby boy! I'm very proud of him. I have no doubt in my mind, that they will fine tune what I started. God speed my fine young man, God speed. I love you...
Friday, February 26, 2010
Little ditty on depression
Life is about feeling good. When you are feeling any emotion that makes you feel bad, stop and think about what would make you feel better. There are always two sides to every subject and feeling.
You might not feel good that you are short of cash/one side, however, you can feel better thinking at least payday is in two days/other side. Flipping how you feel about a subject can change how long you stay in a negative state of mind and unhappiness.
One side of a subject: There was a time when I lost my best friend (my step mom), my partner left me during the time she passed away and I was left to deal with a failing business that we shared. To add further to my pain, my father passed away too. All my friends were concerned about how I was going to handle all the stress. Even though I went through a time of mourning which is only natural, I refused to allow myself to stay in a constant state of depression. So, I reached for better feeling thoughts to recover.
The other side of the subject: I didn't have to worry about my parents anymore, because, I knew where they were at all the times. Funny I know. Additionally, even though the business failed, I no longer had to worry about all the details, my struggles were gone. It left me with more time to focus on my happiness and my children.
We have a friend who is in a constant state of depression. When we hear from her, all she talks about is how bad she feels. Regardless of all the counseling she receives and the medicines she is on...she stays in a constant state of self destruction. No matter what advice anyone has to offer, she refuses to consider her options. The only person who can really help her, is herself.
We only get to live life once...so it's a shame to waste all our time being miserable. How long do you want to stay in an unhappy state of mind?
You might not feel good that you are short of cash/one side, however, you can feel better thinking at least payday is in two days/other side. Flipping how you feel about a subject can change how long you stay in a negative state of mind and unhappiness.
One side of a subject: There was a time when I lost my best friend (my step mom), my partner left me during the time she passed away and I was left to deal with a failing business that we shared. To add further to my pain, my father passed away too. All my friends were concerned about how I was going to handle all the stress. Even though I went through a time of mourning which is only natural, I refused to allow myself to stay in a constant state of depression. So, I reached for better feeling thoughts to recover.
The other side of the subject: I didn't have to worry about my parents anymore, because, I knew where they were at all the times. Funny I know. Additionally, even though the business failed, I no longer had to worry about all the details, my struggles were gone. It left me with more time to focus on my happiness and my children.
We have a friend who is in a constant state of depression. When we hear from her, all she talks about is how bad she feels. Regardless of all the counseling she receives and the medicines she is on...she stays in a constant state of self destruction. No matter what advice anyone has to offer, she refuses to consider her options. The only person who can really help her, is herself.
We only get to live life once...so it's a shame to waste all our time being miserable. How long do you want to stay in an unhappy state of mind?
Friday, February 12, 2010
Winter Games Death
What a tragic day for the Winter Olympics...Nodar Kumaritashvili was killed during a practice run on the Luger track. I have many thoughts to consider about this tragedy and I will do my best to explain my position through a personal experience.
While raising money for handicapped children on a haunted hay ride, I became seriously injured. Oh it was my fault and luckily, unlike the Olympics, no one else was subjected to my stupidity.
I opted to have two aerial scenes where I would come from above to frighten the hay riders. On one scene, I had several rather bad practice runs that resulted in quick decisions and a huge failure on my part to recognize safety issues. There were several fast passes, a near miss of a broken tree that almost went up my spine. With a new repelling rope and the wrong gloves; too cheap to buy the real ones...I made one last attempt before night fall. I came down way too fast again, only this time, my leg snapped and it was lying beside me. In shock, I reached down and set my leg back in place.
Why did I ignore the warning signs? Was it ego? Who knows! But, the question that comes to me is this; "with so many professionals watching the practice runs fail several times before this young man was killed; why did they not raise the caution flag and re-evaluate the track?" Unlike me, they had many people available to discuss the issue. Safety should always be the number one concern for the designers of these courses and events.
Sure you will have accidents as a result of the inherent dangers associated with all sports. However, do we need to add to the inherent dangers for the sake of saving money by cutting corners or simply failing to stop the practice runs to evaluate the situation? Very sad that no one made this important decision. Moving forward: My heart and prayers go out to his family, friends, team mates and coaches. Perhaps this will be a lesson not forgotten.
While raising money for handicapped children on a haunted hay ride, I became seriously injured. Oh it was my fault and luckily, unlike the Olympics, no one else was subjected to my stupidity.
I opted to have two aerial scenes where I would come from above to frighten the hay riders. On one scene, I had several rather bad practice runs that resulted in quick decisions and a huge failure on my part to recognize safety issues. There were several fast passes, a near miss of a broken tree that almost went up my spine. With a new repelling rope and the wrong gloves; too cheap to buy the real ones...I made one last attempt before night fall. I came down way too fast again, only this time, my leg snapped and it was lying beside me. In shock, I reached down and set my leg back in place.
Why did I ignore the warning signs? Was it ego? Who knows! But, the question that comes to me is this; "with so many professionals watching the practice runs fail several times before this young man was killed; why did they not raise the caution flag and re-evaluate the track?" Unlike me, they had many people available to discuss the issue. Safety should always be the number one concern for the designers of these courses and events.
Sure you will have accidents as a result of the inherent dangers associated with all sports. However, do we need to add to the inherent dangers for the sake of saving money by cutting corners or simply failing to stop the practice runs to evaluate the situation? Very sad that no one made this important decision. Moving forward: My heart and prayers go out to his family, friends, team mates and coaches. Perhaps this will be a lesson not forgotten.
Monday, February 8, 2010
Colts VS Saints
Spirit is a fickle thing. Today, we saw Peyton Manning and the Colts lose to New Orleans. Most people talk about what it takes to make a great football team. They practice hard to prepare for the season and they tell themselves that they are mentally prepared. Each game moves them closer to the trophy. But, what does it take to win?
The New Orleans Saints were pre-destined to win. I call it the “right stuff” that resides in the heart and soul of an athlete. The spirit that says against all odds, I can win, we can win. It's a contagious thing that vibrates in the air. New Orleans had that spirit. They were humble and they plugged away knowing that they had the right stuff to win.
The Colts showed up to play the game. The defense started out fine all right, but then they lay back on their laurels believing that their great quarter back is going to score tit for tat. The momentum was fleeting to say the least.
The Colts were not aware that the spirit of the game was not with their team. There was no sense of urgency to get the job done. I sensed it was because they were used to going down the wire. But the true nature of their defeat was never so evident then the last drive down the field. Oh yes they moved the ball, but not in the manner I expected.
It doesn't take a rocket scientist to figure this part out. Manning is the best Quarter back in the league and yet what he is famous for wasn't present in this game. No it's not all his fault. But, one has to wonder! What happened to the precision of the two minute drill? Run the ball up the middle? Pass the ball up the middle versus passing down the side line? What was that all about? Time management is his forte after all.
Don’t get me wrong, I love Peyton and I have to say that he just missed the boat on leading his team to victory. I understand his need to stay focused and sit in contemplation over the game. It’s just that this was the game to end the season. At least in the second half, get off the bench and cheer you're team onto victory.
It would have been nice to see the match between Brett Favre and Peyton Manning. Brett Favre was brutalized by the Saints. That was my main concern for Peyton going into this game. Protect your quarter back and you will win, or so they say? Unlike Favre, Manning really had no pressure that was pressing enough to lose the game. They even had a running game to boot! The whole game was la se faire for the Colts in my opinion. You can’t win a football game just by staying close. 10 and 0 was a great start and then they stopped!
Both the offense and defense for the New Orleans Saints had the fortitude to stay in the game. Kudos for the head coach Sean Peyton. Finally, a coach who has faith in his team enough to call a play that goes against the norm. Not to mention his gutsy call to start the second half. Yes, he came to coach his team to victory. He, like his coaching staff and the players came to win. He should get the coach of the year award!
The New Orleans Saints were pre-destined to win. I call it the “right stuff” that resides in the heart and soul of an athlete. The spirit that says against all odds, I can win, we can win. It's a contagious thing that vibrates in the air. New Orleans had that spirit. They were humble and they plugged away knowing that they had the right stuff to win.
The Colts showed up to play the game. The defense started out fine all right, but then they lay back on their laurels believing that their great quarter back is going to score tit for tat. The momentum was fleeting to say the least.
The Colts were not aware that the spirit of the game was not with their team. There was no sense of urgency to get the job done. I sensed it was because they were used to going down the wire. But the true nature of their defeat was never so evident then the last drive down the field. Oh yes they moved the ball, but not in the manner I expected.
It doesn't take a rocket scientist to figure this part out. Manning is the best Quarter back in the league and yet what he is famous for wasn't present in this game. No it's not all his fault. But, one has to wonder! What happened to the precision of the two minute drill? Run the ball up the middle? Pass the ball up the middle versus passing down the side line? What was that all about? Time management is his forte after all.
Don’t get me wrong, I love Peyton and I have to say that he just missed the boat on leading his team to victory. I understand his need to stay focused and sit in contemplation over the game. It’s just that this was the game to end the season. At least in the second half, get off the bench and cheer you're team onto victory.
It would have been nice to see the match between Brett Favre and Peyton Manning. Brett Favre was brutalized by the Saints. That was my main concern for Peyton going into this game. Protect your quarter back and you will win, or so they say? Unlike Favre, Manning really had no pressure that was pressing enough to lose the game. They even had a running game to boot! The whole game was la se faire for the Colts in my opinion. You can’t win a football game just by staying close. 10 and 0 was a great start and then they stopped!
Both the offense and defense for the New Orleans Saints had the fortitude to stay in the game. Kudos for the head coach Sean Peyton. Finally, a coach who has faith in his team enough to call a play that goes against the norm. Not to mention his gutsy call to start the second half. Yes, he came to coach his team to victory. He, like his coaching staff and the players came to win. He should get the coach of the year award!
Saturday, January 23, 2010
I'm Back
Yes, Santa Clause does exist! I'm sitting at Starbucks using my new lap top. Things have been tough for a while between moving and being home during the holidays. We had a great time back in Virginia with family and friends. It was sad to leave them again. All is well now. The rain has stopped here in Santa Clarita. I have new opportunities to train people again. My daughter is back home from her two week cruise safe and sound.
I'm on a new journey with my lemon drink. Today is day one and I weighed in at 160lbs. Not bad after two months of enjoying all that is bad for me. You only get to live once and I'm one to enjoy all the holiday foods life has to offer. Now, I'm applying the 7-10 rule and I'm back on a ten day cleanse to get rid of the gain. Only this time I'm going to stay on the cleanse longer than 10 days. Yea, I have much to look forward to. The good thing is, I'm not watching any food network programs. This way I won't be tempted to go off my plan.
Anyone making a new year resolution want to join me for fun? Oh well....let me know if you do?
I'm on a new journey with my lemon drink. Today is day one and I weighed in at 160lbs. Not bad after two months of enjoying all that is bad for me. You only get to live once and I'm one to enjoy all the holiday foods life has to offer. Now, I'm applying the 7-10 rule and I'm back on a ten day cleanse to get rid of the gain. Only this time I'm going to stay on the cleanse longer than 10 days. Yea, I have much to look forward to. The good thing is, I'm not watching any food network programs. This way I won't be tempted to go off my plan.
Anyone making a new year resolution want to join me for fun? Oh well....let me know if you do?
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