Summer 2004 Newsletter
Thank you everybody for reminding me it's
time to release another newsletter... You all have been patiently
waiting and here it comes. The summer issue loaded with health articles
and other fun stuff. What happened with my newsletter during the winter
and spring? I just got too "busy" doing my things - playing tennis, and
more tennis... I added all these 10-15 hours of playing per week to all
the other things I've been doing until now. So from somewhere, that
time had to be taken from, right? I guess it was the web work. But who
could blame me, living in beautiful sunny California... I have the
opportunity to
exercise outdoors all winter long. But now, all these requests for the
new
newsletter....
A lot of things happened during this half year... First, I got down
to almost my competition weight, around 173 lbs... without a strict
dieting and
suffering. I just play soooo much tennis. Pretty much every day at
least 1.5
hours, and sometimes twice a day. And it's all very intense
practice, so it's like a great interval training. Absolutely no cardio
work in the gym
for me. Amazing change, isn't it? I was this treadmill (or stepmill)
rat,
and now I don't even turn my head towards the aerobics section in the
gym...
I still workout with weights, 3-4 times a week. Splitting my workouts
into
upper body and lower body (8 sets for each body part), all together
about
44-48 sets. I often superset 2 or 3 exercises, so it's very intense.
Very
short rests in-between... still trying to push as heavy as my body can
take
for 8-12 reps.
My diet these days is very healthy, but not too
restrictive. I added much more carbs in my diet... I don't count the
carbs much, nor protein... I have protein in each meal and I know I get
enough during the day. I don't obsess about getting 1.5 grams per
pound... it's probably close to 1 gram per pound. More carbs in the
diet is protein saving, so it works quiet well.. During my contests
diet for bodybuilding shows, I used to avoid fruits almost .altogether
If I ate some, it was maybe berries, or apples. No bananas, because of
too much carbs, sugar... Lately, I haven't been dieting for any show
other
than my tennis matches, so I included fruits back into my diet... Every
day, I eat tons of blueberries, apples, pineapples,
cranberries... dried or
raw. But I also included these "feared" bananas... Chiquita is my
favorite!
Below in the newsletter, read an interesting article about all the
benefits
of bananas... you probably haven't heard of half of them. Read on and
get
your hands on Chiquitas!
So my tennis year is going pretty well so far. I work
with a few different coaches. One for the strategy, another one helps
with my footwork,
I went to Vic Braden's (a famous
tennis
coach) Tennis College in Utah, to perfect the mechanics of my
(heee,
heee, already almost perfect, heee, heeee) ground strokes... It's all
so
fun and so challenging. I started to play leagues and tournaments.
Sometimes
I get beaten, sometimes I win... each match is a great experience that
pushes
me to higher level. Actually, in May, I played a three day Michelob
Light
Tennis tournament at CalState LA, and I won it. So, this year I started
to
collect tennis trophies. I have three now - still have a lot of to do,
to
catch up with my 30 or more bodybuilding trophies!). In March, I played
a
found raising doubles tournament for Boys and Girls of Venice... thanks
to
all of you who helped me to raise some money for these kids! It was
well appreciated!
By the way, we won our group.
Besides
my tennis passion, I also got certified on three different lasers
in the laser vision correction clinic, The Lasik Spa. So now I
work
there, part time, on the surgery days. If you ever decide that you need
to
get your vision corrected (and they can do now almost all possible
prescriptions), come to us. You get wonderful treatment in the spa
environment, and excellent results on a top of it. The Lasik Spa
believes so much in its excellence, that we offer money back if you
don't get 20/20 or better vision on the custom lasik procedure. That's
pretty impressive, isn't it?
I've been
also working in the Lasik Spa advertising campaign. The ads were, among
others, in the Los Angeles Times. Now people know me as the LASIK
girl... hmmm, where's the
bodybuilding Six Foot Lion??? If you ever come for your surgery,
mention
that you are coming from my web site, so you get a discount.
Happy July 4th weekend to all of you! Enjoy reading the
rest of the newsletter. I've been getting a lot of questions from women
about exercising
during pregnancy. As I do not know much about it from my own experience
(Peanut
got delivered to me from the animal shelter :-) ), I looked
up
some useful information and posted further down in this newsletter. If
you
only have limited time for your workout, or you are traveling, don't
forget
to bring your jump rope and you can get excellent cardio workout in a
very
short amount of time. Read more about it further down.
Water and Weight Loss
Everyone has heard at one point or
another that they should drink more water. Most people give a shrug of
their shoulders and a knowing nod of their head, pour themselves a
glass of water, and forget about it until they're thirsty. Feeling
thirst is NOT the first sign that its time to have some water…it’s the
first sign that you are dehydrated!
In the dietary arena, water is an important addition to a successful
weight loss program. The main reason for this is the involvement of
water in the metabolism of protein and carbohydrate. Without sufficient
water, the human body starts slowing down important water-consuming
processes in an attempt at “water rationing”. These processes are a
large part of what constitutes your metabolic rate. If you decrease
your metabolic rate, you will find it MUCH more difficult to lose fat.
Drink water consistently throughout the day. The recommendation of
eight 8-oz. glasses of water per day is reasonable for people weighing
up to 150 lbs. Larger individuals should add 8-oz of water for every
15lbs over the 150 pound mark. Make sure that the drinks are spread out
fairly evenly throughout the day, as drinking a large quantity of water
at one time is just going to
send you to the restroom in a short while. Make a habit of having one
glass
of water with each meal. Realize that you! may need to drink
significantly more water if you live in a hot environment and/or
exercise very intensely.
Jump Rope
Jumping rope is a great toning and cardiovascular workout. Start slow,
take your time, and get enough rest between exercises to re-energize
your body. The following is a suggested routine that will help you get
the most from your jump rope workout, and have fun doing it:
- Perform one jump rope exercise for 30 seconds to a minute.
- Rest for a few seconds, or until your body feels re-energized.
- Perform the next jump rope exercise for 30 seconds to a minute.
- Rest for a few seconds, or until your body feels re-energized.
- Perform the next jump rope exercise, and so on.
- For beginners, follow the above pattern for 10 minutes. As you
progress, work your way up to 20 to 30 minutes for an intense workout.
For the first couple of
exercises, turn the rope slowly to warm up. Then gradually speed up the
pace until you are performing faster moves about halfway through your
workout. Then gradually slow your pace down until you are turning the
rope very slowly on the last two to three exercises to cool down.
Below are some fun, basic exercises to get you started, and add variety
to your jump rope routine that will further help you develop
coordination,
tone and shape your body and give you the ultimate cardio workout.
* The baseline (also simply called “line”) refers to a starting line to
be used as a point of reference on feet placement and jumps. Unless
otherwise mentioned, the baseline should be horizontal to your body.
Only certain exercises will specifically call for a vertical baseline,
which will be vertical to your body and between your feet.
* A balancing bounce is the bounce used between rope turn jumps. The
balancing bounce can be a simple jump, or a more complicated movement.
Some exercises call for balancing bounces, while others don’t.
A few different steps
Heel Tap
For your first turn, jump over rope with feet together. On second turn,
start the jump with both feet together but land with your left foot on
the
baseline while tapping your right heel directly in front of the line.
On
third turn, start with feet together, but land with the right foot
while
tapping your left heel directly in front of the line, and keep
alternating
feet.
Toe Tap
For your first turn, jump with both feet together. On the second turn,
jump with feet together, then land with your left foot on the baseline
and right toe on the floor behind the line. On third turn, jump with
feet together again,
then land with right foot on the baseline and left toe on the floor
behind
the line and repeat movement, alternating feet.
Twist Things Up
On the first turn, jump with both feet together. On the second turn,
keep legs together and chest forward while you twist from your waist in
one direction. On the third turn, face forward and jump with feet
together again. On the fourth turn, twist from your waist in the
opposite direction.
Jumping Jacks
On the first turn, jump with your feet together. On the second turn,
jump with your feet apart. On the third turn, jump with your feet
together and repeat movement.
High Kicks
On the first turn, jump with your feet together. On the second turn,
jump with your right foot while lifting your left knee as much as you
can. On the
third turn, jump with your feet together. On the fourth turn, jump with
your
left foot while lifting your right knee as much as you can. Repeat this
movement,
alternating legs on each jump.
Heel-Toe
On the first turn, jump with both feet together. On the second turn,
jump with both feet together but rotate your feet so that your heels
are out and your toes are in, with knees touching. On the third turn,
jump with both feet
together but rotate feet so that your toes are out and your heels are
in,
with knees slightly bent outward. Repeat movement.
Dual Bounce
With both feet together, take a small balancing bounce as the rope
comes behind your head. Then still with both feet together, take a
large jump as the rope goes under your feet. Repeat movement.
Two-legged Jump
Jump only once per turn, high in the air, using no balancing bounces.
Keep your feet on the floor as the rope passes over your head and jump
with both feet as the rope comes down.
One-legged Jump
On the first turn, lift one foot behind you and jump with the other
foot. Keep using only the one foot. Once you’ve finished with your set
number of repetitions on that foot, repeat movement using the other
foot for an equal number of repetitions.
Skip in Place
On the first turn, jump with your right foot. The left foot should be
behind you and raised slightly off the ground with leg bent at the knee
behind you. On the second turn, jump with your left foot and raise the
right foot slightly off the ground with leg bent at the knee behind
you. Repeat movement, alternating feet on each jump.
Bananas
Bananas
contain three natural sugars -- sucrose, fructose and glucose --
combined with fiber, a banana gives an instant, sustained and
substantial boost of energy. Research has proved that just two bananas
provide enough energy for a strenuous 90-minute workout. No wonder the
banana is the number one fruit with the world's leading athletes. But
energy isn't the only way a banana can help us keep fit. It can also
help overcome or prevent a substantial number of illnesses and
conditions, making it a must to add to our daily diet.
Depression: According to a recent survey undertaken
by MIND amongst people suffering from depression, many felt much better
after eating a banana. This is because bananas contain tryptophan, a
type of protein that the body converts into serotonin, known to make
you relax, improve your mood and generally make you feel happier.
PMS: Forget the pills -- eat a banana. The vitamin B6 it
contains regulates blood glucose levels, which can affect your mood.
Anemia: High in iron, bananas can stimulate the production of
hemoglobin in the blood and so helps in cases of anemia.
Blood Pressure: This unique tropical fruit is extremely
high in potassium yet low in salt, making it the perfect to beat blood
pressure. So much so, the US Food and Drug Administration has just
allowed the banana industry to make official claims for the fruit's
ability to reduce the risk of blood pressure and stroke.
Brain Power: 200 students at a Twickenham (Middlesex)
school were helped through their exams this year by eating bananas at
breakfast, break, and lunch in a bid to boost their brain power.
Research has shown
that the potassium-packed fruit can assist learning by making pupils
more
alert.
Constipation: High in fiber, including bananas in the diet can
help restore normal bowel action, helping to overcome the problem
without
resorting to laxatives.
Hangovers: One of the quickest ways of curing a hangover is
to
make a banana milkshake, sweetened with honey. The banana calms the
stomach
and, with the help of the honey, builds up depleted blood sugar levels,
while the milk soothes and re-hydrates your system.
Heartburn: Bananas have a natural antacid effect in the body,
so if you suffer from heartburn, try eating a banana for soothing
relief.
Morning Sickness: Snacking on bananas between meals helps to
keep blood sugar levels up and avoid morning sickness.
Mosquito bites: Before reaching for the insect bite cream, try
rubbing the affected area with the inside of a banana skin.. Many
people
find it is amazingly successful at reducing swelling and irritation.
Nerves: Bananas are high in B vitamins that help calm the
nervous system.
Overweight and at work? Studies at the Institute of Psychology
in Austria found pressure at work leads to gorging on comfort food like
chocolate and crisps. Looking at 5,000 hospital patients, researchers
found the most obese were more likely to be in high-pressure jobs. The
report concluded that,
to avoid panic-induced food ravings, we need to control our blood sugar
levels
by snacking on high carbohydrate foods every two hours to keep levels
steady.
Ulcers: The banana is used as the dietary food against
intestinal disorders because of its soft texture and smoothness. It is
the only raw fruit
that can be eaten without distress in over-chronicler cases. It
also
neutralizes over-acidity and reduces irritation by coating the lining
of
the stomach.
Temperature control: Many other cultures see bananas as a
"cooling" fruit that can lower both the physical and emotional
temperature of expectant mothers. In Thailand, for example, pregnant
women eat bananas to ensure their baby is born with a cool temperature.
Seasonal Affective Disorder (SAD): Bananas can help SAD
sufferers because they contain the natural mood enhancer, tryptophan.
Smoking: Bananas can also help people trying to give up
smoking. The B6, B12 they contain, as well as the potassium and
magnesium found in them, help the body recover from the effects of
nicotine withdrawal.
Stress: Potassium is a vital mineral, which helps normalize
the heartbeat, sends oxygen to the brain and regulates your body's
water balance. When we are stressed, our metabolic rate rises, thereby
reducing our potassium levels. These can be re-balanced with the help
of a high-potassium banana snack.
Strokes: According to research in "The New England Journal of
Medicine, "eating bananas as part of a regular diet can cut the risk of
death by strokes by as much as 40%".
Warts: Those keen on natural alternatives swear that if you
want to kill off a wart, take a piece of banana skin and place it on
the wart, with the yellow side out. Carefully hold the skin in place
with a plaster or surgical tape!
So, you see, a banana really is a natural remedy for many ills.
When you compare it to an apple, it has four times the protein,
twice the carbohydrates, three times the phosphorus, five times
the vitamin A and iron, and twice the other vitamins and
minerals. It is also rich in potassium and is one of the best value
foods around.
Raising the bar at 40
More athletes are staying in the game longer, leading the
way for middle-aged Americans.
By Martin Miller, Times Staff Writer
September 29. 2003
We watch them in awe, amazed by their
athletic prowess. They aren't supposed to be this fast, this strong,
this dominant as their hair goes gray, as they advance deeper into
middle age.
They are an elite class of older athletes including baseball's Barry
Bonds (age 39), basketball's Karl Malone (40) and track-and-field star
Regina Jacobs (40) whose competitive excellence sends a message to fans
and casual observers alike: You too can stay in the game.
There are more professional athletes in their late 30s and 40s in major
sports today than at any other time. Major league baseball, for
example,
has 11 players over age 40, including such stars as New York Yankee
Roger
Clemens and Arizona Diamondback Randy Johnson. In tennis, Martina
Navratilova,
at age 46, became the oldest player in Wimbledon history to claim a
title
when she won a mixed doubles crown last summer. Although not all are
record-setters, together they serve as role models for millions of
middle-aged and older Americans
trying to stay in shape.
"I think when some athletes get older they decide to stop working
hard," says Malone, a Laker and the NBA's second all-time leading
scorer, whose off-season
workouts are legendary around the league. "It's not that their bodies
stop,
it's just that they've decided to stop pushing it."
Older athletes aren't the only ones who stop pushing it. So do many
other Americans, who slip into patterns of overeating, inactivity and
fatalistic attitudes about the physical decline that often accompanies
middle age. Although even the most ambitious workout and dietary
program won't propel your average 40-year-old into the big leagues, it
can provide a hardy defense against physical
decline, according to exercise physiologists.
"Through science we've learned how to train people and keep them
stronger and fitter over a longer period of time," says Dr. Richard
Kreider, head of
the Center for Exercise, Nutrition and Preventive Health Research at
Baylor University in Waco, Texas. "There's no reason to slow down,
whether you're a professional athlete or the average person."
Not only have some aging professional athletes not slowed down, a
handful have taken the performance to new heights toward the end of
their careers. Bonds, of the San Francisco Giants, is one such athlete.
His ability to hit a baseball a skill widely regarded as among the most
difficult in sports is
virtually unparalleled. Last year, he set a single-season home run
record with 73; this year, with more than 40 homers already, he was
poised to overtake Willie Mays for third place on the all-time career
home run list.
Two decades of evidence
For decades, the average age of athletes
in such North American sports as basketball, baseball, football and
hockey has crept higher. Two decades ago, the average age of players in
the National Hockey League was 25; today, it's 28. In major league
baseball, the average is 29.
Some experts believe that the number of older athletes will continue to
rise. "There's definitely going to be more 40-year-old pro athletes,"
says
Kreider. "I wouldn't be surprised if some day we see a 45-year-old
running
back in the NFL."
For the millions of fans sitting on the sidelines, the growing success
of older athletes may be fueling the motivation to remain fit. "It's
enormously inspiring for ordinary people over 40," says Dr. Jerry May,
a clinical psychologist at the University of Nevada Medical School in
Reno who worked with the U.S. Alpine Ski Team from 1980 to 1992.
Exercise physiologists point to the rise of strength and conditioning
programs as the engine driving the new athletic durability and
longevity.
Many of today's older athletes were entering college and professional
sports at the time that strength and conditioning programs were
becoming more commonplace. The programs, which stressed cardiovascular
fitness and weightlifting, were designed to give athletes an extra
competitive edge and they did.
Their success spawned a culture of physical fitness among professional
athletes that was absent just 20 years ago. Back then, when even star
athletes were known to drink beer and smoke during training and the
regular season, few pro teams employed strength and conditioning
coaches.
Now, they all do, even in such sports as baseball and basketball, in
which the conventional wisdom used to be that lifting weights would
ruin the ability to hit a fast ball or shoot a free throw. The new
training philosophy forever changed the purpose of training camps as
well. Once it was a place to get in shape; now it's a place to get in
even better shape.
Lifting data 'astonishing'
"Guys would show up fat," says William J. Evans, a
physiologist at the University of Arkansas for Medical Sciences who has
worked with professional sports teams. "That almost never happens today
where players can be denied pay [bonuses] for being out of shape."
Coaches and trainers then were just beginning to understand what
exercise physiologists now know: You can stall the deterioration of the
body with proper
training. Each decade after the age of 25, a person loses about 4% of
his
or her muscle mass. In addition, the average person can expect to lose
endurance,
flexibility and the ability to process oxygen at roughly the same rate.
Studies have consistently shown that these natural declines can be
slowed in people in their late 40s and early 50s with a vigorous and
faithful workout routine, say exercise physiologists. Indeed, Evans
showed in one study that even 100-year-olds could increase their
strength fourfold within months through light weightlifting. "It was
really quite astonishing," says Evans, coauthor of "Biomarkers: The Ten
Determinants of Aging You Can Control." Although they
are not panaceas, weight training and physical conditioning help combat
the
other physical deterioration of age. Metabolism, which begins to slow
by
the late 20s, can be maintained by vigorous exercise. And recovery
times from
activity and injury greatly improve over what they would have been
otherwise, say exercise physiologists.
If any athlete embodies the value of strength and conditioning, it's
Malone, who concedes that his highly disciplined fitness regimen could
be viewed as
obsessive.
During the off-season, he works out from 7 a.m. to noon each day,
stretching, lifting weights and mixing in some cardio work.
His well-honed physique is built upon rotating heavy and light weights
and concentrating on just two or three major muscle groups per day. For
example, chest, shoulder and back one day; calves, thighs and stomach
the next.
He typically wraps up a workout with 40 minutes on a treadmill, another
40 minutes on an elliptical trainer and 30 minutes on a stationary
bike.
Sometimes, he'll follow this program for three weeks without taking a
single
day of rest. (Of course, no personal trainer would recommend working
out
every day for three weeks without breaks.) And by the way, he never
even
picks up a basketball during the off season.
"I'd be finished today if it weren't for my training," says Malone, who
developed his training program with the help of the strength and
conditioning
coach at his former team, the Utah Jazz. "But when I line up against an
opponent in the fourth quarter, I ask myself if this guy has paid the
price I did. And I always come back and say, you know what, I could be
wrong, but I don't think so."
Experience really counts
It's not only the body but
also the mind that keeps older athletes
in the game. Experience and wisdom can trump youth and energy. Veterans
learn when to regulate their energies, saving themselves for the big
play. They also develop a sense of the game that often allows them to
anticipate events.
"If you understand athletic ability and you see all these rookies, you
know they're all better than the veterans," says Jerry Attaway,
physical development coordinator for the San Francisco 49ers. "Why
aren't they playing instead of the veterans? Well, once you've played
for a while you know what's coming. It takes years to learn to play the
[pro] game."
A healthy attitude can help extend a player's career, say sports
psychologists. A good example is Oakland Raiders wide receiver Jerry
Rice, 40. During his 19 years in the league, a common sight was Rice
catching a short pass in the
middle of the field, then outracing defenders to the end zone.
That rarely happens anymore. But Rice, like so many older athletes, has
adapted his game.
No longer considered a "burner," he's become what's known as a
possession receiver a player who runs smart, crisp routes and who has a
reliable pair of hands.
"The older athlete tends to put less energy into things out of their
control," says Jonathan Katz, a psychiatrist at Columbia University who
has consulted with the Chicago White Sox and the New Jersey Nets. "If
they're slower, they put more energy in their moves. It's an acceptance
of where they are. They've learned to avoid the macho chest-bumping of
the younger athletes."
Focus on nutrition
Nutrition may be the next frontier in helping tomorrow's older athletes
remain in the game even longer. Within the last decade, almost all of
the
major professional teams have either hired a consultant or created a
permanent staff position to supervise diet and nutrition for pro
athletes.
Players are usually given advice about what to eat and when to eat it.
Much, however, depends on their individual metabolism, the sport and
what position they play. Though there is mounting evidence about the
critical role nutrition plays in performance, some of today's athletes,
particularly older ones, don't
put much stock in it.
"A lot of players look at seeing me as a trip to the principal's
office," says Julie Burns, owner of Sports Fuel Inc., who is the team
nutritionist for the Chicago Bears and Chicago Black Hawks. "They're so
ritualistic. Some of these guys are still eating the same meal they'd
eat before a high school football game."
Today's younger athletes are usually more open to heeding the pitch for
proper nutrition and its long-term rewards, Burns says.
"Premature aging occurs without good nutrition," says Burns, who has
accompanied young athletes to grocery stores with wives, girlfriends or
even personal chefs in tow to buy the proper kinds of food. "They have
to have good daily lifestyle habits."
A little bit of luck
For athletes to continue to thrive in their 40s, they also need to be
lucky. To be sure, sports medicine has made extraordinary advancements
compared with
only a couple of decades ago. It enabled Rice to overcome a serious
knee
injury in 1997 and return to the game. Still, players must be able to
avoid
serious injury.
"Look at players like Mark McGwire and Cal Ripken. They didn't stop
playing because they lost their skills," Rickey Henderson, 44, remarks
before a recent game. "They had to stop because of injury. As far as
that goes, I've been blessed."
But in the end, it's not just a case of fans being inspired by the
achievement of the older athletes. It works the other way, too. When
Malone pivots and hits his trademark jump shot, he realizes now it
won't just be for the hometown fans. "I've also said I play for
everybody, but especially the 35 and older club. But now that I've
turned 40, it's all the 40-year-olds out there."
More Than 8 Hours Sleep Too Much of a Good Thing
Psychosomatic Medicine, March/April 2004.
Although the dangers of too little sleep are widely known, new research
suggests that people who sleep too much may also suffer the
consequences.
Specifically, investigators at the University of California in San
Diego found that people who clock up 9 or 10 hours each weeknight
appear to have more trouble falling and staying asleep, as well as a
host of other sleep problems, than people who sleep 8 hours a night.
People who slept only 7 hours each night also said they had more
trouble falling asleep and feeling refreshed after a night's sleep than
8-hour sleepers.
These findings, reported in the journal Psychosomatic Medicine,
demonstrate that people who want to get a good night's rest may not
need to set aside more than 8 hours a night, study author Dr. Daniel
Kripke told Reuters Health.
He added that "it might be a good idea" for people who sleep more than
8 or 8 1/2 hours each night to consider reducing the amount of time
they spend in bed, but cautioned that more research is needed to
confirm this.
Previous studies have shown the potential dangers of chronic shortages
of sleep-- for instance, one report demonstrated that people who
habitually sleep
less than 7 hours each night have a higher risk of dying within a fixed
period
than people who sleep more.
For the current report, Kripke and lead author Michael Grandner
reviewed the responses of 1004 adults to sleep questionnaires, in which
participants indicated how much they slept during the week - excluding
naps - and whether they experienced any sleep problems.
Sleep problems included waking in the middle of the night, arising
early in the morning and being unable to fall back to sleep, and having
fatigue interfere with day-to-day functioning.
Kripke and Grandner found that people who slept between 9 and 10 hours
each night were more likely to report experiencing each sleep problem
than people who slept 8 hours.
In an interview, Kripke noted that long sleepers may struggle to get
rest at night simply because they spend too much time in bed. As
evidence, he added
that one way to help insomnia is to spend less time in bed.
"It stands to reason that if a person spends too long a time in bed,
then they'll spend a higher percentage of time awake," he said.
Alternatively, Kripke suggested that there may be a link between long
sleeping and depression, noting that people who are depressed often
temporarily feel better after skipping a night of sleep.
"It might be that depression is causing the long sleep, it might be
that the long sleep is causing the depression," Kripke said.
Exercising during pregnancy
Although
you may not feel like running a marathon - especially
in the first 3 months of pregnancy - most women benefit greatly from
exercising throughout their pregnancy. But during that time you'll need
to make a few adjustments to your normal exercise routine.
Discuss your exercise plans with your doctor or other health care
provider early on. The level of exercise recommended will depend, in
part, on your level of prepregnancy fitness.
Benefits of Exercising During Pregnancy
No doubt about it - if complications don't limit your ability to
exercise throughout your pregnancy, exercise is a big plus for both you
and your baby. Exercise can help you:
1) feel better - At a time when you wonder
if this strange body can possibly be yours, exercise can increase your
sense of being in control and boost your energy level. Appropriate
exercise can relieve backaches and improve your posture by
strengthening and toning muscles in your back, butt, and thighs; reduce
constipation by accelerating movement in your intestines; and prevent
wear and tear on your joints (which become loosened during pregnancy by
normal hormonal changes) by activating the lubricating synovial fluid
in your joints. Exercise also releases endorphins, naturally occurring
chemicals in your brain that make you feel better. It helps you look
better, too, by increasing blood flow to your skin and giving you a
healthy
glow. And if you have trouble sleeping, there's no better cure than
healthy
exercise, which can relieve the stress and anxiety that might make you
restless
at night.
2)prepare for birth - Strong muscles and a fit heart
can greatly ease labor and delivery. Gaining control over your
breathing
can help you manage pain, and in the event of a lengthy labor,
increased
endurance can be a real help.
3) regain your prepregnancy body more quickly -
You'll gain less fat weight during your pregnancy if you continue to
exercise (assuming you exercised before becoming pregnant). But don't
expect or try to lose weight
by exercising while you're pregnant. For most women, the goal is to
maintain
their fitness level throughout pregnancy.
What's a Safe Exercise Plan When You're Pregnant?
It depends on when you start and whether your pregnancy is complicated.
If you exercised regularly before becoming pregnant, continue your
program, with modifications as you need them. If you weren't fit before
you became pregnant, don't give up! Begin slowly and build gradually as
you become stronger. Whatever your fitness level, you should talk
to your doctor about exercising while you're pregnant.
As you exercise, the key is to listen to your body's warnings. Many
women, for example, become dizzy early in their pregnancy, and as the
baby grows, their center of gravity changes. So it may be easy for you
to lose your balance, especially in the last trimester. Your energy
level may also vary greatly from day to day. And as your baby grows and
pushes up on your lungs, you'll notice a decreased ability to breathe
in more air (and the oxygen it contains) when you exercise. If your
body says, "Stop!" - stop!
Discuss any concerns you have with your doctor. You may need to limit
your exercise if you have:
1) pregnancy-induced high blood pressure
2) early contractions
3) vaginal bleeding
4) premature rupture of your membranes, also known as your water (the
fluid in the amniotic sac around the fetus) breaking early
What kind of exercise should you do?
It depends on what interests you. Many women enjoy dancing, swimming,
water aerobics, yoga, biking, or walking. Swimming is especially
appealing, as it
gives you welcome buoyancy. Try for a combination of cardio (aerobic),
strength,
and flexibility exercises, and avoid bouncing. Many experts recommend
walking.
It's easy to vary the pace, add hills, and add distance. If you're just
starting,
begin with a moderately brisk pace for a mile, 3 days a week. Add a
couple
of minutes every week, pick up the pace a bit, and eventually add hills
to
your route. Whether you're a pro or a novice, go slowly for the first 5
minutes
to warm up and use the last 5 minutes to cool down.
Pay attention to your body's signals, and stop when your body indicates
it's time. If you feel fatigue, dizziness, heart palpitations (feel
your
heart pounding in your chest), shortness of breath, or pain in your
back
or pelvis, your body is saying it's had enough. And if you can't talk
while
you're exercising, you're doing it too strenuously. Keep your heart
rate
below 160 beats per minute. It's not good for your baby if you become
overheated,
because temperatures greater than 102.6 degrees Fahrenheit (39 degrees
Celsius)
could cause problems with the developing fetus - especially in the
first
trimester - potentially leading to birth defects. So don't overdo
exercise
on hot days. When the weather is hot, try to avoid exercising outside
during
the hottest part of the day (from about 10 AM to 3 PM), or exercise in
an
air-conditioned place. Also, note that swimming makes it more difficult
for
you to notice your body heating up, because the water makes you feel
cooler.
Another optical illusion
Although the circles below appears to expand, they are static and your
brain is doing all the expanding and moving. It is kind of relaxing
just to
stare on these circles and let your mind drift and forget everything
for a
moment. Look and meditate:
The "Little" Things in Life.
This is not another story about 9/11. It's more a reflection on the
small things in life, that we just don't see how they could be seen.
After
Sept.11th, one company invited the remaining members of other companies
who
had been decimated by the attack on the Twin Towers to share their
available
office space. At a morning meeting, the head of security told stories
of
why these people were alive...... and all the stories were just "the
little
things"
- As you might know, the head of the company got in late
that day because his son started kindergarten.
- Another fellow was alive because it was his turn to bring
donuts.
- One woman was late because her alarm clock didn't go off
in time.
- One was late because of being stuck on the NJ Turnpike
because of an auto accident.
- One of them missed his bus.
- One spilled food on her clothes and had to take time to
change.
- One's car wouldn't start.
- One went back to answer the telephone.
- One had a child that dawdled and didn't get ready as soon
as he should have.
- One could not get a taxi.
- The one that struck me was the man who put on a new
pair of shoes that morning, took the various means to get to work but
before he got there, he developed a blister on his foot. He stopped at
a drugstore to
buy a Band-Aid. That is why he is alive today.
 Now when you are stuck in traffic, miss
an elevator, turn back
to answer a ringing telephone -- all the little things that annoy
you... Think to yourself, this is exactly where Your God wants you to
be at this very moment. Next time your morning seems to be going wrong,
the children are slow getting dressed, you can't seem to find the car
keys, you hit every traffic light, don't get mad or
frustrated; Your God is at work watching over you.
May God continue to bless you with all those annoying little things and
may you remember their possible purpose.
|
Adorable kids' views on Marriage
HOW DO YOU DECIDE WHO TO MARRY?
( 1 ) You got to find somebody who likes the same stuff. Like, if you
like
sports, she should like it that you like sports, and she should keep
the chips
and dip coming.
-- Alan, age 10
( 2 ) No person really decides before they grow up who they're going to
marry. God decides it all way before, and you get to find out later who
you're
stuck with.
-- Kirsten, age 10
WHAT IS THE RIGHT AGE TO GET MARRIED?
( 1 ) Twenty-three is the best age because you know the person FOREVER
by then.
-- Camille, age 10
( 2 ) No age is good to get married at. You got to be a fool to
get married.
-- Freddie, age 6 (very wise for
his age)
HOW CAN A STRANGER TELL IF TWO PEOPLE ARE MARRIED?
( 1 ) You might have to guess, based on whether they seem to be yelling
at
the same kids.
-- Derrick, age 8
WHAT DO YOU THINK YOUR MOM AND DAD HAVE IN COMMON?
( 1 ) Both don't want any more kids.
-- Lori, age 8
WHAT DO MOST PEOPLE DO ON A DATE?
( 1 ) Dates are for having fun, and people should use them to get to
know
each other. Even boys have something to say if you listen long enough.
-- Lynnette, age 8 (isn't she a
treasure)
( 2 ) On the first date, they just tell each other lies and that
usually gets
them interested enough to go for a second date.
-- Martin, age 10
WHAT WOULD YOU DO ON A FIRST DATE THAT WAS TURNING SOUR?
( 1 ) I'd run home and play dead. The next day I would call all the
newspapers and make sure they wrote about me in all the dead columns.
-- Craig, age 9
WHEN IS IT OKAY TO KISS SOMEONE?
( 1 ) When they're rich.
-- Pam, age 7
( 2 ) The law says you have to be eighteen, so I wouldn't want to mess
with that.
-- Curt, age 7
( 3 ) The rule goes like this: If you kiss someone, then you should
marry
them and have kids with them. It's the right thing to do.
-- Howard, age 8
IS IT BETTER TO BE SINGLE OR MARRIED?
( 1 ) I don't know which is better, but I'll tell you one thing. I'm
never
going to have sex with my wife. I don't want to be all grossed out.
--
Theodore, age 8
( 2 ) It's better for girls to be single but not for boys. Boys need
someone
to clean up after them.
-- Anita, age 9 (bless you child)
HOW WOULD THE WORLD BE DIFFERENT IF PEOPLE DIDN'T GET MARRIED?
( 1 ) There sure would be a lot of kids to explain, wouldn't there?
-- Kelvin, age 8
And the #1 Favorite is........
HOW WOULD YOU MAKE A MARRIAGE WORK?
( 1 ) Tell your wife that she looks pretty, even if
she looks like a truck.
-- Ricky,
age 10
See you in the fall!!!
Join
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Look at
the latest issues.
Thank you everybody for reminding me it's
time to release another newsletter... You all have been patiently
waiting and here it comes. The summer issue loaded with health articles
and other fun stuff. What happened with my newsletter during the winter
and spring? I just got too "busy" doing my things - playing tennis, and
more tennis... I added all these 10-15 hours of playing per week to all
the other things I've been doing until now. So from somewhere, that
time had to be taken from, right? I guess it was the web work. But who
could blame me, living in beautiful sunny California... I have the
opportunity to
exercise outdoors all winter long. But now, all these requests for the
new
newsletter....
Besides
my tennis passion, I also got certified on three different lasers
in the laser vision correction clinic, The Lasik Spa. So now I
work
there, part time, on the surgery days. If you ever decide that you need
to
get your vision corrected (and they can do now almost all possible
prescriptions), come to us. You get wonderful treatment in the spa
environment, and excellent results on a top of it. The Lasik Spa
believes so much in its excellence, that we offer money back if you
don't get 20/20 or better vision on the custom lasik procedure. That's
pretty impressive, isn't it? 
Everyone has heard at one point or
another that they should drink more water. Most people give a shrug of
their shoulders and a knowing nod of their head, pour themselves a
glass of water, and forget about it until they're thirsty. Feeling
thirst is NOT the first sign that its time to have some water…it’s the
first sign that you are dehydrated! 
For the first couple of
exercises, turn the rope slowly to warm up. Then gradually speed up the
pace until you are performing faster moves about halfway through your
workout. Then gradually slow your pace down until you are turning the
rope very slowly on the last two to three exercises to cool down. 
Bananas
contain three natural sugars -- sucrose, fructose and glucose --
combined with fiber, a banana gives an instant, sustained and
substantial boost of energy. Research has proved that just two bananas
provide enough energy for a strenuous 90-minute workout. No wonder the
banana is the number one fruit with the world's leading athletes. But
energy isn't the only way a banana can help us keep fit. It can also
help overcome or prevent a substantial number of illnesses and
conditions, making it a must to add to our daily diet.
We watch them in awe, amazed by their
athletic prowess. They aren't supposed to be this fast, this strong,
this dominant as their hair goes gray, as they advance deeper into
middle age.
For decades, the average age of athletes
in such North American sports as basketball, baseball, football and
hockey has crept higher. Two decades ago, the average age of players in
the National Hockey League was 25; today, it's 28. In major league
baseball, the average is 29.
"Guys would show up fat," says William J. Evans, a
physiologist at the University of Arkansas for Medical Sciences who has
worked with professional sports teams. "That almost never happens today
where players can be denied pay [bonuses] for being out of shape."
It's not only the body but
also the mind that keeps older athletes
in the game. Experience and wisdom can trump youth and energy. Veterans
learn when to regulate their energies, saving themselves for the big
play. They also develop a sense of the game that often allows them to
anticipate events.
Although
you may not feel like running a marathon - especially
in the first 3 months of pregnancy - most women benefit greatly from
exercising throughout their pregnancy. But during that time you'll need
to make a few adjustments to your normal exercise routine.
Now when you are stuck in traffic, miss
an elevator, turn back
to answer a ringing telephone -- all the little things that annoy
you... Think to yourself, this is exactly where Your God wants you to
be at this very moment. Next time your morning seems to be going wrong,
the children are slow getting dressed, you can't seem to find the car
keys, you hit every traffic light, don't get mad or
frustrated; Your God is at work watching over you.
May God continue to bless you with all those annoying little things and
may you remember their possible purpose.
