Yard Work

Before I got to the yard

I love to do yard work! If I had to choose between house work and yard work, I would choose yard work. On Tuesday I got a bee in my bonnet about getting flowers planted. I like the looks of the green shrubs, but they like to hide scorpions and other bugs, so they had to go! I have decided to plant flowers in their place.
 I worked on the yard for 3 hours and just managed to cut through two extension cords and make a mess. I had to know how many calories I burned because I was sweating and am still tired from it!!
 So clearing land burns 408 calories per hour! That makes me feel good! Hopefully I will be able to get the roots out of the ground and get some pretty flowers in and post them for you to see!! I hope you all have a great weekend!

After!

Shopping

For anyone that knows me, knows I do not like to shop. I find it boring and tedious, but something that needs to be done. Two of my sisters love to shop and take it as a sport. My baby sister and I find it boring. Well, this weekend we had to make a trip to Bass Pro Shop. If you ever want an experience, go there! Because of all the animals, I end up spending a lot of time chasing my baby around to keep him from touching things. He wont stay in the stroller any more and it's a good way to wear him out for naps.
 With the shopping, I thought I'd let you know how many calories it burns:
244 per hour!!
I think that is worth the shopping!!! I hope you have a great day!!

I love beets!!

Beets are one of my favorite veggies! I like them pickled or boiled with balsamic vinegar, salt and pepper, and butter. I love beet greens!! I honestly like that they turn my pee pink! I really do like them and remember my mom eating them all the time. My little baby, Cartr, loves them too! My other two kids and my husband do not like them at all, which is fine with me because I get more. Here are some health benefits to beets:
I got this from http://www.associatedcontent.com/article/538479/15_health_benefits_of_beets_fight_cancer_pg3.html?cat=51

1. Beets have ZERO trans fat and ZERO saturated fat. They are also low calorie! How's that for a food to satisfy your hunger and have the ability to satisfy a sweet tooth at the same time? You've got to love a food that meets a sugar craving and doesn't harm your body!
2. Canned beets are very inexpensive! Buy them sliced or whole and buying the store brand they will cost about 60 cents or less! Just put a few cans in the refrigerator and next time you are looking for a snack food they will be super cold and ready to eat, no dirty pots, no cooking. Just drain and enjoy with a fork!
3. Beets are high in carbohydrates which means they are a great instant energy source, but unlike processed foods which are high in carbohydrates, beets will energize your body. Beets can be regarded as body fuel.
4. Beets contain sodium, magnesium, calcium, iron and phosphorus! They are also considered a fiber food and contain vitamins A and C as well as niacin! You can't beat that!
5. Beets contain folic acid which is necessary for the production and maintenance of new cells. This is especially important for pregnant woman or anyone undergoing physical healing. Many people take folic acid in the form of herbal supplements, but if you eat beets, you won't need to! It is always better for the body to receive it's nutrients and vitamins through food over a supplement because it is like mainlining the natural source into your bloodstream. The benefits are far superior and faster with real food over powder mixes or pills.
6. Studies have shown that beets guard against cancer, especially colon cancer.
7. Medical studies have also shown that including beets in your diet helps protect a body against heart disease.
8. Beets are available all year round! So they are not difficult to find in any produce section if you want them fresh!
9. Beets can be eaten raw or you can boil, steam roast or saute them. Additionally raw beets can be juiced in a Jay the Juiceman type juicer very easily! But be warned, beet juice is EXTREMELY strong and powerful! If you want to get naturally drunk without alcohol, take a glass of beet juice and see what happens. It is startling! If you want the benefits of beet juice but candle handle drinking it straight up, then mix it with some carrot or apple juice for a milder but still beneficial juice.
10. Borscht, a very popular vegetable soup made of beets is a traditionally loved dish in Poland, Russia, Germany and other Eastern European menus. There are cold and hot Borscht soups and each country varies some of the ingredients, but beets are the one common and main ingredient of this revered and hearty soup.
11. Even the leaves of raw beets have been eaten and useful and beneficial to one's health. The leaves have been known to counter "garlic" breath and in Roman times Hippocrates advocated the use of beet leaves as binding for healing wounds.
12. Beets being naturally colorful and bright red make an excellent and healthful garnish for artistic presentation of a meal. They also can be made into a number of cold salads for a change of pace meal. Betacyanin is the pigment that gives beets their red color, this pigment is what is responsible for helping to fight cancer.
13. Beets have been shown to help cleanse the blood, cleanse the colon and strengthen the gall bladder and liver.
14. There is something called Beet Therapy. Doctors have used it to get rid of tumors and to help people with blood diseases and leukemia.
15. Some people have used beats to treat and cure boils, abscesses and even acne. http://www.healing.org/only-23.html
So, after knowing all this, isn't it time to introduce beets into your diet? What have you got to lose? In fact they will even help you lose weight! So, go on and enjoy a couple of beets and spread the word!

So funny

The proper running form

I got this from http://www.runnersworld.com/. Now hopefully I can remember it and run better!

Head Tilt How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

Shoulders Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

Arms Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

Ear buds and water bottles

I need some new ear buds for my ipod. I have some that are "running ones" but every time they thump against my body, I can hear it. Any suggestions for a good pair?

Also, I have reached the point in my running that I have to take water with me. I have freakishly small hands, so it's hard to find a water bottle that is skinny and will hold enough water for me. I need help with this one too! Any suggestions?

How to prevent side aches while running

I really liked this article I found while researching side aches while running. I got it from http://www.military.com/

How to Avoid Stomach Cramps When Running

by Stew Smith

A Marine asked about running during the USMC three mile run.

Here is his question:

"Every time I run hard to get a good score on the three 3 mile PFT, or when IÂ’m training for the test, I get a stomach cramp or side stitch about half way in the three mile timed run. My question is - what can I do to prevent it and what can I do to stop the pain or lessen it?"

Running with stomach cramps is never fun, but there are ways to lessen or work through the pain - or even prevent the cramps altogether.

First, it is still a big mystery to many physiologists and doctors as to what is the real cause of stomach cramps. The experts have theorized that the common side stitch is caused by the exertion that running and bouncing forces inside the abdominal walls. Basically, your stomach and other organs - like the spleen and liver - bump into each other as your feet jar the ground causing connective tissue to stretch on the nerves and cause pain. This connective tissue is also attached to your diaphragm which helps with breathing. This pain is usually on the right side and just under the ribs. Exercise like horseback riding, running, and sit-ups are common causes of the side stitch.

Ways to Prevent or Lessen the Pain of the Common Side Stitch:

1) Do not Run on a Full Stomach

You shouldn't drink large amounts of water or eat 2-4 hours before exercise. Sip small amounts (1-2 swallows) before and during exercise and wait to fully re-hydrate until after the workout. Dehydration can cause cramping as well, so do not ignore water/Gatorade during running. Always sip a few swallows at regular intervals if running for more than 30 minutes and in hot temperatures.

2) Decrease Pace and Breath Deeply

Decrease fast pace for a few minutes and continue deep breathing techniques during running. A common running sequence is a three step inhale and two step exhale pattern. Slowing down your pace will allow for you to keep up with that pattern. As you increase to near maximum speed, your breathing will become more labored. However, you can push through the pain and keep your pace if you concentrate on breathing deep by pushing your stomach out when you inhale and relaxing it as you exhale. 

3) Pre-Stretch With Side Torso Twists

Pre-stretch before running by doing side torso twists. One of the best ways to pre-stretch the area is to lift your arms over your head and lean to the left and right at the waist.

4) Perform Lower Back and Abdominal Exercises

Do more lower back and abdominal exercises - see "Achieve Washboard Abs" for more ideas. Having a strong core will help you prevent the side stitch.

I hope these ideas can help you during your timed runs and training for faster paced running.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com