Tag Archives: exercise

Croton Aqueduct: Power Walking For Worldwide WP 5k…

Posted on 29/04/2012 | 43 Comments

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” Lou Holtz

Croton Aqueduct: Power Walking For Worldwide WP 5k... The walking path

Croton Aqueduct: Power Walking For Worldwide WP 5k...

Croton Aqueduct: Power Walking For Worldwide WP 5k... Croton starting point

I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed. Michael Jordan

In case you’re wondering what all the hoopla is about, today thousands of people around the world participated in the Automattic Worldwide WP 5k or WWWP5K. We buckled our shoes, tied our sneaker laces, strapped on our roller blades, and headed outside to get in shape by doing a 5k walk/run/skate (The skate is my fantasy). The original goal of this wonderful health event, fondly known as WWWP5k, was to “Get all Automatticians from 79 cities & 24 countries to run/walk a 5k on the same day!” Last year, Matt and team planned this as a company wide event to kick off an exercise routine before summer time and, soon enough, they included all of us bloggers in their grand scheme… a positive approach.

“Strength does not come from physical capacity. It comes from an indomitable will.” Mahatma Gandhi

Croton Aqueduct: Power Walking For Worldwide WP 5k...

Croton Aqueduct: Power Walking For Worldwide WP 5k... Weir Chamber in Sleepy Hollow

Last year, I walked around the beautiful Scenic Hudson Park in my neck of the woods. It was fun to do and because the weather was quite nice, my friend, Esme, and I enjoyed watching the ducks and passing boats as we walked along the Hudson trail. I kept up my walking for the rest of the year, and continued walking with greater determination in 2012; this time on the Croton Aqueduct trail which runs from Croton all the way down to Yonkers and into the Bronx; the Old Croton Trail extends for about 26.2 miles. No, I don’t cover the entire length of it, only the portion that extends into 2-3 villages near me. I walk quite regularly in addition to taking gym classes. Fortunately for us on the East Coast, winter never fully showed her face, and so we enjoyed mild temperatures which meant we could keep on walking… and I did. I was thrilled to find out that Automattic’s Worldwide WP 5k was scheduled again for 2012. I was ready.

“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryan

Croton Aqueduct: Power Walking For Worldwide WP 5k...

Croton Aqueduct: Power Walking For Worldwide WP 5k... Bridge over route 9

This year, for the annual WWWP5K, I decided to take a 10k power walk on The Croton Aqueduct. No I didn’t double my effort to prove anything. I simply power walked a 5k route from my home and did the same distance on my return… All for good; to stay healthy and enjoy the blessing of a beautiful sunny day. What is a 5k? As per the data provided in Sara Russo’s post on WWWP5K, a 5k is roughly equal to: 3.1 miles, 12 laps around a track, approximately 6000-7500 steps, and approximately 50-60 minutes of brisk walking. So, I took about 14,000 steps on an 85 minute power walk. If you are interested in learning how to power walk in a safe and productive way, Livestrong has some great tips to share. It’s important to warm up before each walk, and stretch at the end. What about you? What did you do for WWWP5K. More below! ;-)

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Posted in Global Events, Love Life, Positive Advice, Posts & Photos 2012

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Musings: Workout…

Posted on 16/02/2012 | 34 Comments

“Exercise is the chief source of improvement in our faculties.” Hugh Blair

Musings: Workout... walking

Musings: Workout... Exercise Zones

   J Cole – Work Out *New 2011*

Once of the major decisions I made last fall was to whip myself back into shape and to do it in a focused way. (Read: exercise zones) I’ve mentioned in another post how Spinning, Zumba, Yoga, Weight Training and Walking have been lifesaver exercises for me. I am amazed at the results which included some serious yet safe core workouts. One thing we know is that exercise can change our life and make us healthier; even a tad happier. ;-) Since we are in a new year and headed to spring and soon summer, I scouted around the internet to find some workouts that cover  key body parts we need to shape up. Typically, at least for us ladies, we like to work our derriere, our abs, and of course, our arms. I found a few great exercises, see block quotes, worth exploring.

The Moves: For the Derriere
1. Curtsey Lunge (a.k.a. Skater Lunge): Stand with your feet together, then take a large lunge backward with your left leg, moving your leg diagonally behind you as you lunge. Repeat with your right leg, and continue to rapidly alternate between legs until you finish your set. If you’d like to modify this exercise, try a stationary reverse lunge, continuing to alternate your legs.
2. Step-Ups: Using a chair or a bench, step up with your left leg, simply bringing your right leg along with you, and then lead with your left leg on the way back down. Do all your reps on the left side, then switch to the right and start again.
3. Step-Across: Stand to the side of your bench or chair. Step on using your right foot from the right side. Bring your left leg up, and then step down with your right foot on the left side of the bench. Continue alternating sides for 20 to 25 repetitions.
4. Stiff Leg Deadlift: Stand with your feet shoulder-width apart and a weight on the floor in front of you: either dumbbells, a barbell or a Harley bar. Lean over, pick up the weight and slowly come up to standing, sliding your hips back and keeping your hamstrings tight. Return the weight to the ground slowly, then repeat. HuffPost

According to one of Rihanna‘s personal trainers, Harley Pasternak, he focuses on specific moves to get that famous derrière in shape. He advices us to do three sets of 20 to 25 repetitions of each exercise above, and always mix up our workouts to achieve results. More below ;-)

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Posted in Musical Notes, Positive Advice, Posts & Photos 2012

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Musings: On Exercise & Pain…

Posted on 10/01/2012 | 36 Comments

“Exercise is done against one’s wishes and maintained only because the alternative is worse.”  George Sheehan

Musings: On Exercise & Pain... Listen to your body

On Exercise: Listen To Your Body & Monitor Your Pain. 
Do you exercise through pain? When do you know it is time to stop or avoid a routine? I’ve always loved to exercise and, over the years, I have tried many forms of exercise; running, dancing, step, yoga, Pilates, spin, jazz, zumba, swimming, power walking and a bunch of others. One thing I’ve never cared for and still don’t believe is that line “No pain, no gain.” Sure, there is a certain amount of pain, it should be tolerable not sharp, that comes with doing strenuous exercise, but that nonsense of burning a hole through your muscles and bearing incredible amounts of pain for the sake of getting fit is not only dangerous, it is quite frankly, stupid.

There is no reason to torture our bodies in our bid to get in shape. If you’re a triathlete or an Olympian, then you have signed on to exert yourself beyond a certain point, hopefully with the guidance of a sensible, well trained coach. The rest of us need moderate exercise with a reasonable amount of exertion that doesn’t include extreme pain. For this post, I went looking for helpful articles on the subject of exercise and pain and I’ll add them at the end of each paragraph… All are quite enlightening.
Read: Making Sense of Exercise Pain
The Pain of Gain – Health: What causes exercise pain?

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” Hippocrates

Musings: On Exercise & Pain... Know and respect your limits

Back in the days when I had fewer cares, I danced and exercised strenuously almost daily. I participated in school sports too and enjoyed it but, over time, the strain and constant pressure of jumping up and down took its toll on my body; specifically my feet and knees. The truth is that no matter how fit you are, over time, the natural wear and tear on the body will leave you with a certain amount of chronic pain and perhaps damaged ligaments.  Doubt me? Ask any athlete! I remember pushing through some of the pain and believing that a massage and some rest would heal the soreness; what is often called delayed-onset muscle soreness, or DOMS. There were times it worked but not always.

So years later, as I write this post, I know the parts of my body that bore the brunt of a stubborn ego that refused to stop and assess what was wise to do when pain came calling during an exercise routine. I still exercise almost daily but I listen to my body vigilantly and monitor my exercise pain threshold. I don’t do certain types of exercises anymore, jumping up and down is for the birds, and I’ve increased my weight training routine to ensure my body stays strong. What about you and your routine? More below. ;-)
Read: That Little Voice Inside Your Twinge
Muscle Pain and Soreness After Exercise

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Posted in Love Life, Positive Advice, Posts & Photos 2012

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