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Abs Of Rah

Abs Of Rah

My Official Training Facility. If you're trying to get fit or stay fit, this is the place to be. I'll coach you free at http://bit.ly/fitcoach. LET'S GET IT!
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chaz2b
Shevonne
Ohhhh! I need a BEACH to do it right. - Stephen Mack from iPhone
Shevonne
Ernestine Shepherd: a 77-year-old female bodybuilder - http://www.lostateminor.com/2013...
Ernestine Shepherd: a 77-year-old female bodybuilder
Ernestine Shepherd: a 77-year-old female bodybuilder
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"Reading through this interview with the world’s oldest female bodybuilder make me feel fat, lazy, and out of shape. 77-year-old Ernestine Shepherd runs ten miles before her 5:30am breakfast everyday. That’s the most I’ve ever run in my entire life. After running and eating a high protein breakfast that includes drinking 8 oz. of liquid egg whites, she heads to her gym for her 1 hour, 45 minute morning workout. She continues her day teaching fitness classes, training other women at the gym, drinking more egg whites, resting, going back to the gym, and then doing it all over again the next day. This woman is a machine." - Shevonne from Bookmarklet
DAMN! I hope to look this good now. - Shevonne
Whoa. - SAM
Shevonne
How to Make the Most of Your Beach Run - http://www.washingtonian.com/blogs...
How to Make the Most of Your Beach Run
"With gentle waves, cool ocean breezes, and straight views to the horizon, the Memorial Day weekend ahead offers a change of running scenery from the monument route to a new terrain that will test your muscles: sand. But while running on the beach offers welcome views and shin relief from pavement pounding, it’s not without some aches and pains of its own. Here are some answers to commonly asked questions about running on the beach." - Shevonne from Bookmarklet
Shevonne
How Exercise Affects Your Body (and How to Pick the Right Workout) - http://lifehacker.com/how-exe...
How Exercise Affects Your Body (and How to Pick the Right Workout)
"The body is a complex machine. While we like to think that when we work out we'll immediately feel and look better, it's not always that simple. A lot happens in your body when you first start working out, and the longer you work out the less things change. To get a grasp on what's going on, I spoke with Brian Parr from the Department of Exercise and Sports Science at the University of South Carolina Aiken, and Dr. Carly Stewart, Medical Expert at Money Crashers Personal Finance. Here's what you can expect, what's happening, and how you can use that knowledge to improve your workout routine." - Shevonne from Bookmarklet
Shevonne
Shevonne
"Apparently though for some, and it's mostly men, Naked Yoga classes are very popular. Some classes are co-ed, but most are male-only, and are common in gay communities. Studios that offer naked yoga can be found in cities such as Boston, San Francisco, L.A., and Salt Lake City." - Shevonne from Bookmarklet
I couldn't do it - Shevonne
Shevonne
Runners and bikers out there, if you are super sore, do you still go out and run (or bike) if you are trying to keep up with a training plan?
I try to stick with my routine as long as it's sore and not hurt. - Just Mrs. V
Do you feel like it prevents you from doing your best? Or as long as you get out there, it's fine? - Shevonne
I may slow my pace a bit just to accommodate my sore muscles and to avoid a strain but for me my best is getting out there and moving whether it's fast or not. - Just Mrs. V
Thanks. I'm super sore today (especially in the buttocks and back of my thighs), so was worried that I wouldn't be able to run. - Shevonne
And to be honest, I switch between weight training and running and I'm finding that weight training one day and running the next helps my muscles recover better/faster. I still take complete rest days (no cardio/weights at all) here and there. - Just Mrs. V
I think that's what I'm doing wrong. I run, and then I do circuit training. I think I need to do that...switch it up - Shevonne
I do a light day of cardio (same length as usual just not as intense) to get the blood and lactic acid flowing and lots of water. - Steve C
I will drink lots of water :) - Shevonne
Exactly, water and same routine just scale it back on the intensity. - Just Mrs. V
Shevonne
"There’s no two ways about it: Running hills sucks. But while it makes you huff and puff like no other, it’s a quick way to improve your race performance, say local running coaches Julie Sapper and Lisa Reichmann of Run Farther and Faster. Hill sprints “help strengthen your legs and improve your speed,” they explain. Plus running sprints uphill actually put less impact on your joints than running on flat surfaces. We’re in the heart of spring race reason, so it’s likely that your training regimen calls for some midweek speed work. Next time, try this hills sprint workout whipped up by Sapper and Reichmann." - Shevonne from Bookmarklet
Shevonne
Men Find Running Easier When Women Watch, Study Finds - http://www.atrailrunnersblog.com/2012...
Men Find Running Easier When Women Watch, Study Finds
I find running easier running behind a woman...in short running shorts. - JA Castillo
Shevonne
How to Run Well at Your First Half Marathon - http://www.active.com/running...
How to Run Well at Your First Half Marathon
"The number of half marathon participants grows by leaps and bounds every year, and with good reason. For beginners, 13.1 miles can be a challenging but very attainable goal. Committing to run your first half marathon is exciting, and the Chi Running technique and training philosophy will give you a great chance for success." - Shevonne from Bookmarklet
Shevonne
Is A Gym Exclusively For The Obese A Good Idea? - http://thegloss.com/beauty...
Is A Gym Exclusively For The Obese A Good Idea?
"One small gym chain is taking this idea in a similar direction, but with a different group. Downsize Fitness, of Dallas, Chicago and Las Vegas, is exclusively available to those needing a loss of at least 50 pounds of fat from their bodies. The gym has no mirrors, frosted windows and equipment designed for the overweight. Considering nearly every gym I’ve ever stepped foot into feels like a ballet studio in a terrarium, I can certainly appreciate the image and privacy aspects of Downsize Fitness firsthand. And though I don’t know what it’s like not to be able to use certain gym provisions, I can imagine that it’s very stressful to know that it’s that much more difficult to improve your healthiness because things just aren’t designed to fit you." - Shevonne from Bookmarklet
Shevonne
Why Women Don’t (But Should) Lift Weights - http://health.yahoo.net/experts...
"Despite study after study supporting the benefits of strength training, many women still opt for cardio over weights. Maybe they’re worried about “bulking up.” Women have seen a few too many beefy men grunting it out in the weight room and fear that if they pick up a dumbbell, they’ll suddenly start to resemble a linebacker, too. This can happen, although it’s extremely rare, as we reveal in 6 Ways to Beat Your Bad Genes. But for most women, “this just isn’t possible,” says personal trainer and Prevention fitness expert Chris Freytag. “Ladies have too much estrogen in their hormonal makeup.” So what is the secret to looking toned (think: Michelle Obama’s arms, which we have the secret to) but not tough? Strength training." - Shevonne from Bookmarklet
Shevonne
"Now that Daylight Saving Time has ended, I'm finding it harder to run outside. My window of running between 5:00 - 6:00 p.m. no longer works because it's now dark at that time. I'll only run in the dark if I'm with other people in a well-lit area. If I can't do that, I try to rearrange my schedule so that I can run at lunchtime or I'll jump on the treadmill in the evening. What about you? If you absolutely have to run in the dark, or even at dusk or dawn, here are some tips to stay safe:" - Shevonne from Bookmarklet
Shevonne
15 Great Excuses Not to Form the Fitness Habit - http://zenhabits.net/excuses/
"Lots of people know they should be getting fit, but they can’t seem to find the time to form the fitness habit. And while I understand this completely — I was stuck in overweight, unhealthy mode for years — I think it’s useful to take a look at the justifications we give ourselves to put it off. I put things off because I didn’t have time, or energy, or I had too many family commitments, or not enough motivation, or work kept getting in the way, or I didn’t feel good enough to run, or I was sick, or other people would make things difficult, or I didn’t have the money for a gym membership … you get the idea. But I’ve learned to kill all the excuses. Or to put it less violently, I’ve found loving ways to let them go and embrace the joy of a fit and healthy life." - Shevonne from Bookmarklet
Shevonne
10 Best Mobile Apps to Run Faster and Smarter - http://greatist.com/fitness...
10 Best Mobile Apps to Run Faster and Smarter
Thanks for sharing. I'll have to check these out - Just Mrs. V
Shevonne
"There’s no shortage of research (of mice and men) that uncovers a connection between exercise and the brain[1][2][3]. One study discovered mice that ran every night for six-weeks doubled the size of their hippocampus, a part of the brain associated with memory and learning[4]. (It’s unclear how long these results lasted, though.) A small experiment with 30-somethings also found a link between cardio workouts and hippocampus growth after three months of regular aerobic exercise[5]." - Shevonne from Bookmarklet
chaz2b
Positive (Exercise & Diet) Affirmations for a Positively Wonderful Day | Fitness4Her - http://www.fitness4her.com/positiv...
"Begin each day with positive affirmations. Write them down in your fitness journal where you can see them. Repeat them to yourself in the morning before your workout and remind yourself of them before you go to bed at night. Believe in yourself, be grateful for all that you have and all that you are, a healthy positive, wonderful you!" - chaz2b from Bookmarklet
Great articles about weightloss, diets, and other stuff related to health | weightlosseasier : http://weightlosseasier.blogspot.com/2012... - Mohamed Bakkal
Shevonne
30 minutes of daily exercise does the trick: Same effect in half the time - http://www.sciencedaily.com/release...
"Researchers at the University of Copenhagen have shown that 30 minutes of daily training provide an equally effective loss of weight and body mass as 60 minutes. Their results have just been published in the American Journal of Physiology." - Shevonne from Bookmarklet
Interesting. - Just Mrs. V
chaz2b
Newser Rich Schapiro can't match GOP vice presidential candidate Paul Ryan's grueling workout regimen   - NY Daily News - http://www.nydailynews.com/news...
Newser Rich Schapiro can't match GOP vice presidential candidate Paul Ryan's grueling workout regimen   - NY Daily News
Shevonne
"To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. You'll sculpt a lean, athletic-looking body—and be in the best shape of your life" - Shevonne from Bookmarklet
Shevonne
"Endurance allows people to work out at a certain intensity or for an extended amount of time (hello, marathon!)[1]. But we can’t simply observe how hard we’re breathing after a long run to measure stamina. VO2 max, the highest rate oxygen the body consumes during exercise, is the most popular measurement of aerobic capacity, although it’s unclear if it’s necessarily the most accurate[2][3]. Another common clue is an athlete’s lactate threshold, the intensity of exercise that corresponds to an abrupt increase in lactate[4]. To improve lactate threshold, Greatist Expert Noam Tamir says tempo runs may do the trick. For some other hints, endurance athletes often have a high proportion of slow twitch muscle fibers, which efficiently use oxygen to produce more fuel[5]." - Shevonne from Bookmarklet
Shevonne
‘Active’ Video Games Don’t Make Youths More Active - http://www.nytimes.com/2012...
‘Active’ Video Games Don’t Make Youths More Active
"But exergames turn out to be much digital ado about nothing, at least as far as measurable health benefits for children. “Active” video games distributed to homes with children do not produce the increase in physical activity that naïve parents (like me) expected. That’s according to a study undertaken by the Children’s Nutrition Research Center at Baylor College of Medicine in Houston, and published early this year in Pediatrics, the official journal of the American Academy of Pediatrics." - Shevonne from Bookmarklet
chaz2b
Shevonne
"The body is approximately two thirds water, and losing some of it throughout the day in sweat, tears, and urine is totally normal. That lost water can be easily replaced by sipping on some good ol’ H2O or other drinks (sorry — not the alcoholic kind!) and many foods. But when the amount of water drops too low for normal body functions (like maintaining temperature, protecting organs, and getting rid of all the bad stuff in the body through urination, perspiration, and… other things), it can lead to dehydration. Especially as summer approaches, it’s essential to be on the lookout for the common signs of dehydration (or what’s medically referred to as “volume depletion”)" - Shevonne from Bookmarklet
chaz2b
Fitter, Happier: an eight-week exercise in using technology to help lose weight -- Engadget - http://www.engadget.com/2012...
Fitter, Happier: an eight-week exercise in using technology to help lose weight -- Engadget
chaz2b
Am I exercising too hard? The signs of overtraining | MNN - Mother Nature Network - http://www.mnn.com/health...
"How much is too much? Everybody is different, but the American Heart Association currently recommends that adults stick with 150 minutes per week of moderate exercise or 75 minutes a week of vigorous activity. Stay within that zone and you’ll likely avoid any symptoms of overtraining." - chaz2b from Bookmarklet
chaz2b
Shevonne
Shevonne
How Your "Healthy" Habits Might Not Be So Healthy - http://greatist.com/health...
How Your "Healthy" Habits Might Not Be So Healthy
"Whether trying to lose some weight, tone up, or feel healthier overall, that picture-perfect diet is the key to success… right? Hold up: With the growth of various “health fads” — like liquid diets and all-you-can-eat cabbage soup — mixed messages about the best ways to stay healthy flood the airwaves. And some experts believe it’s the message certain diets support that cause them to flop, because they focus on losing weight instead of adopting an overall healthier lifestyle[1]. Here are some of the most common diet mishaps and how to help ditch them to turn any lifestyle into a healthy one!" - Shevonne from Bookmarklet
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