How to avoid common injuries.

If you decide to move your physical activity indoors when cooler temperatures arrive, here's how to stay safe while you stay in shape:

* Always warm up your muscles before any strenuous activity; and cool them down afterwards. If you're going to use treadmill or play basketball, walk around for five to 10 minutes before you start. After a workout, walk around and stretch your muscles until you cool down and your heart rate lowers.

* Train all of your major muscle groups. It's a mistake to focus on one area, such as abdominal muscles of biceps.

*Avoid lifting too much weight. If you can't finish eight repetitions without straining, you're probably lifting too much.

* Use good form. Learn how to adjust machines to your body size and avoid jerking while lifting weights. Jerky movements can lead to sprains and injury. Back muscles are especially vulnerable.

* Work hard enough ---but not too hard. Get your heart beating and work up a light sweat, but avoid workouts that are too intense. Moderate activity for longer periods of time will help you avoid injury and burnout.

Source: American Council on Exercise

last week....

Last week was my busiest week, I am swamped at work, new job kept me busy like a bee. But I like it that way. My mind got stayed in focus..work work and work. This is our life here in Alaska, lots of work and things to do. Some people don't like it but for and Jeff, we love it. We both love our work and the people we are working with.

Anyway, since I got busy at work, I haven't updated my blogs for awhile(only now...my mind is juggling in a hurry though)...for me to keep on doing my steps count..what I do is I don't seat on my chair..then on that way that will kept me moving back and forth. Instead of calling my co-worker to ask for something or vice versa I offered that if I can just to to their office and pick it up...that way ...make me go upstairs...and walk!

Since our office is just at the back of JC Penny, during my lunch time I go to the mall not to shop but to walk inside the building...warm and easy..i used the stairs instead of escalator or elevator. Well, the other day, I have to deliver some reports to SBA that is 8 blocks away and to Muni. Instead of charging the University for mileage(I am very cheap..) I just went and walked to deliver the reports..that way, I am not only helping the Institution to save a penny, I am also saving my health in fortune...

Walking is awesome, makes your mind keep wandering around...keep you abreast in what's going on outside your office, not only the email or newspaper information but to see how beautiful our environment is and appreciate what our Creator have shared for us.

Easy Ways to Add Fiber to your Meals

*Include plenty of raw and cooked fruits and vegetables, and eat the skins (apples, carrots, potatoes) whenever possible.

*Choose 100% whole-grain breads and cereals instead of refined flour products.

*Eat more beans, lentils and other legumes.

*Use oatmeal or whole-grain bread instead of white bread crumbs in recipes.

*Sprinkle one tablespoon of unprocessed bran, bran cereal, oat bran, or wheat germ over salads, applesauce, hot cereal, and cottage cheese.

Most adults need between 25 and 30 grams of fiber a day. Some examples: a large, unpeeled apple: 6 g; 1 cup All Bran cereal: 20 g; 1 cup cooked red beans: 9 g.

Source: Weight Loss: A Winning Battle, published by the Joslin Diabetes
Center.

SMART LIVING:
Increase fiber intake gradually, and be sure to increase fluid intake whne increasing fiber intake.

bad habit to avoid when out of town...

Prince of Wales is very irresistible. Very beautiful area. One of my husband's job is to travel around Alaska, he loves Alaska, although he spent most of his time in Portland, Oregon. He's been in Prince of Wales for a week and came back home with big tummy. He said he ate good food and that's what happen. At any rate, that next morning he woke up early and surprisingly went running around the neighborhood. He made a commitment that he will go running every morning just to take out those "love handle" on the side.

body, mind and soul..

"Quality is more important than quantity. Its's much better to hit one home run than two doubles." - Steve Jobs

" I finally lost weight because I'm no longer eating for my country." - Madeleine Albright

"I don't want to be younger. I just want to look it." - Christine Brinkley

"The cat could very well be man's best friend - but would never stop to admitting it." - Doug Larson

"A word to the wise ain't necessary - it's the stupid ones that need the advice." -Bill Cosby

"I'll bet living in a nudist colony takes all the fun out of Halloween." - Unknown

"Let life flow like a river; think positively so that everything becomes positive; the root of all the evil in the world is to think negative thoughts." - Bliss

affordable health care

1. Work toward a BMI less than 25 *BMI gives an indication of body fat for most people can be used to determine a person's risk for health problems related to overweight and obesity.

2. Exercise at least 30 minutes - collectively most days of the week

3. Have a regular, complete, preventive medical examination adjusted to age and sex.

4. Eliminate tobacco in all forms.

5. Learn how to control stress.

6. Control alcohol and eliminate habit-forming drugs.

Standing one-arm row with twist

Standing one-arm row with twist :
STRENGTHENS the back of the shoulders, sides of the back and the biceps while rotating the spine

Equipment:
Dumbbells

Exercise technique:
1. Stand with your left leg in front and the right leg behind.
2. Hold the dumbbell in your right hand. Lean forward from the hip and support your upper body with your left hand on your left thigh.
3. Contract shoulder blade and pull the dumbbell backward while simultaneously rotating the spine.
4. Slowly return to starting position.
5. Do all repetitions on one side, then the other.
Performance tips:
1. Initiate the movement by rotating at the waist.
2. Move with control to avoid jerking the spine.
3. Keep your elbow close to your torso.
Repetitions:
Do 12-15 repetitions per side.

always exercise with caution....

winter in dillingham is so much fun...

BMI

Body mass index (BMI) or Quetelet Index is a statistical measure of the weight of a person scaled according to height. It was invented between 1830 and 1850 by the Belgian polymath Adolphe Quetelet during the course of developing "social physics".

Accuracy:
The BMI is meant to broadly categorise populations for purely statistical purposes. As noted, its accuracy in relation to actual levels of body fat is easily distorted by such factors as fitness level, muscle mass, bone structure, gender, and ethnicity.

Source: Wikipedia: Body Mass Index

summer is here...

My husband and I are hoping that we can hike more trails as possible. Our wishlist to do:

1. Hike the Lazy Mountain
2. Try to finish the Flattop, especially me
3. Mt. Williwaw trail
4. Finish the Powerline trail back and forth
6. Go fishing at Kenai
7. Overnight at Hatcher Pass
8. Walk every night, when the day getting longer

How to keep it "FUN"

Training for and participating in fun runs and walks(usually a distance of five kilometers or approximately three miles) can be a great family fitness activity. Parents serve as good role models while kids learn that physical activity can be a fun and rewarding social outlet.
To keep it fun:
~ Walk or run at your child's pace - don't worry about the time.
~ Let you child take a walking break if he or she needs it.
~ Start out slowly and remember that "easy does it".
~ Talk to your child throughout the run or walk and continually offer praise.
~ Frequently ask your child questions like : How are your legs doing? How are you feeling? Is this pace right for you?
~ Teach your child ato save some energy for a "kick" when you cross the finish line.
~ Give your child a big hug at the finish!

Source: Kids Running

Step-by-Step Motivation

Pedometer: A small gadget that counts steps and clips to your belt - may also motivate you to move more.

Wear a pedometer at work or when you run errands, move the lawn, or do household chores. You'll easily be able to keep track of how many steps you've taken during a day.

Between 10,000 and 12,500 steps per day is roughly equivalent t o60 minutes of brisk activity. Sedentary people usually take less that 5,000 steps per day

If you decide to use pedometer, wear it for a day to two to see how many steps you normally take. Gradually increase your number by adding 5-00 steps per day one week at a time. People with chronic health conditions and seniors should talk to their doctor about step-count goals.

QUICK FACTS:
10,000 steps is approximately five mile. Walking this distance can be expected to burn 400-500 calories.
A no frills pedometer runs about $10. More expensive models can also monitor pulse, heart rate, calories burned, time and distance traveled.
Pedometer are more accurate when you're walking at a purposeful, even pace.
Walking is the number one activity in the U.S.

Sources: American Council on Fitness and Nutrition: National Weight Loss Registry.

First day...

Yes, we're on it. Me and my husband promised that this year will be a healthy year for both of us. Well, we've been hiking and snowshoeeing a lot but winter was just a challenge. But we didn't hibernate like the bear though, my husband continue his once a week hockey game and of course his bowflex, while me i keep myself biking on my stationary bicycle. I try hard on my pilates session three times a week and my favorite aerobics dance.

Make yourself active is so much fun, especially when I am sweating a lot. Sweat is my reward for working out harder.

As an old adage say.."eat right and exercise". Yes, just follow this and soon you will see the best of it.

I am glad that we have this program "Orient Express", this will be our vehicle towards to a healthy living and life.