A typical week might look like this:

Mon- 20/20/20 (20 min. cardio, 20 min. body exercise, 20 min. cardio)

Tue- One hour swim along with some core

Wed. Boot Camp -

Thurs. One hour spin class, along with some core and

Fri. Total Conditioning- One hour full body work out with HR in zone 3 and 4

Sat. Rest?

Sun. One hour spin followed by one hour of swim

I do modify Wed and Friday keeping it low impact.

Some lessons I have learned (AGAIN) recently:

-More often much growth comes from setbacks…I try to take them as learning experiences.

-Don’t knock it until you try it!

A quote to sum it up…

“I don’t really think in terms of obstacles. My biggest obstacle is always myself.”
-Steve Earle

Holiday Thoughts

• Prioritize the activities-no need to “do it all.”
• Set aside a specific time to process sad and lonely feelings. Don’t let the feelings control you..YOU decide to move onto the positive thoughts, take control.
• Maintain the healthy habits
• Set a budget and stick with it
• Don’t dwell in the past, use those experiences to keep the journey moving forward with strong resolve!
• Do something for someone else…maybe volunteering some time to help.
• Try something new…make a snowman, snow fort. No  snow? Make a sandcastle
• Always schedule time for yourself-read a book, movie etc.
• Keep up the fitness routine or start a new one.

Maybe a useful thought or two?  What do the holidays do for you? How do you celebrate?

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Celebrate the happiness that friends are always giving, make every day a holiday and celebrate just living! -Bradley

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The task is a light, higher rep routine to keep it simple. The Sunday Approach:

Squat Thrusts-3 sets of 20

.Wall Pushups-3 sets of 20

Bicycle Crunches- 3 sets of 20

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Rest and recovery are always important but occasionally a soft Sunday approach works for me !

. Decide what you want .. believe you can have it, believe you deserve it, believe it’s possible for you. -Byrne

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Ectomorphs are generally tall and thin. They have difficulty gaining weight and muscle no matter how much they eat or how hard they train, because their metabolisms are geared to burn calories rather than convert them into fat or muscle.

Mesomorphs are generally muscular and shorter. They are strong and gain muscle mass easily when they do strength training. They may find it difficult to lose weight, but they may not have that much excess fat even though their weight is higher than average for their height.

Endomorphs naturally carry more body fat even at their ideal weight. Their bodies may resist losing weight even when they limit calories; endomorphs don’t necessarily eat more, they just store more calories as fat.

While you’ll always have characteristics of a certain body type, everybody can lose weight and become more fit. What differs from person to person is the number of calories your body uses each day. For example, Ectomorphs burn more calories than everyone else just by sitting around, but it’s still important for Ectomorphs to make healthy food choices and exercise regularly for the health and fitness benefits; Mesomorphs, thanks to their extra muscle, have a fast metabolic rate that boosts their calorie burning during vigorous activity; and Endomorphs benefit from eating smaller, more frequent meals to minimize the opportunity to store extra calories as fat.

Very few individuals fall into one category, most of us have some characteristics of all three. The important thing to know is that losing weight is not going to change your basic body type or shape; you store a certain amount of fat between your skin and the muscles underneath, you aren’t going to see those six-pack abs no matter how many crunches you do. But your body type doesn’t doom you to chronic weight problems, either. When you focus on what you can change, you avoid the frustration that comes with unrealistic weight or appearance goals. Your body is unique to you, and so is your ideal weight.  And because it involves many factors, most weight loss programs will say your ideal body weight is more than a number on the scale. Again, the more you know about your body type, the easier it is to set realistic goals and expectations for your weight loss journey. Makes sense to me, what do you think?

Check out- Lindora’s Weight Loss Programs

More on how genetics play a role : Somatotype and Constitutional Psychology, Body Types,  Body Types for Training,

]]> http://blog.marksalinas.com/2009/11/08/our-body-types-and-genetics/feed/ 9 http://blog.marksalinas.com/2009/04/03/link-love-friday-432009/ http://blog.marksalinas.com/2009/04/03/link-love-friday-432009/#comments Fri, 03 Apr 2009 01:51:20 +0000 Mark Salinas http://blog.marksalinas.com/?p=625 It is Link Love Friday and time to announce our 3 Exercise Anywhere – NURU card winners! First some Link Love…

*Remember to include a site and web address in your comments that you want Stumbled..

Let’s start with a quiz for you parents, how much do you know about helping your kids learn healthy eating habits? Take the quick quiz, Healthy Kids Diet..How did you do?.What do you consider fast food around the world? Fast Food of the World. Part I & Fast Food of the World Part II Very interesting!

………..Of course a journey or three! Blake shares some proud moments as a new papa, The Kids are Watching.. Ms. Turtle has some changes along her journey Facing the Facts About Change… Tigerlilly Continues to persevere along her journey, Week 2.

Your journey is what this is all about! If you have a moment please visit Blake, Ms.Turtle and Tigerlilly to pass along some positivity!.

Now for our 3, Exercise Anywhere – NURU card winners!

We put your names into a cap and picked…

Felice, Liza767 and bobbi!

Congratulations to you three! Please send an email to mark(at)marksalinas(dot)com and include a mailing address.

Thank you all for your comments! Have a fantastic weekend!

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We will start up Link Love Friday again next week. For now, did you know….

1-Too much sugar can increase your hear rate? In a recent Swiss study it was found that when people consumed 60 grams of fructose, their systolic blood pressure spiked by as much as 6 points for 2 hours afterward and up to 8 beats a minute. According to the study author Clive Brown, PhD., “over time this may boost your risk of cardiovascular disease.” Suggestion? Avoid too much sugar like candy.

2-In the United States, it is estimated that every adult unconsciously consumes one pound of insects each year due to garden produce, poor restaurant and home hygiene, and commercial foods for which the USDA allows a certain amount of insect fragments. Peanut butter, for example, is allowed to have 30 insect fragments per 100 grams.

3-If you’ve had an organ transplant, you should avoid eating grapefruit or drinking grapefruit juice (it interferes with the anti-rejection drugs in your blood). This according to the transplant network.

4-The average American drinks about 600 sodas a year!

5- Everytime you lick a stamp you, you’re consuming 1/10 of a calorie.

6-Spotted bananas are sweeter, with a sugar content of more than 20%, compared with 3% in a green banana.

7-It takes about a half a gallon of water to cook macaroni, and about a gallon to clean the pot.

8-Eggs contain the highest quality food protein known. All parts of an egg are edible, including the shell which has a high calcium content.

9-Heart-Healthy, Reduced-Calorie Diets Promote Long-term Weight Loss.

10-Laughter soothes the wounded heart, lightens an awkward moment and, according to recent research, places an emotional emphasis on the words we say...

So what do you think? Some are a bit crazy! Have a fantastic weekend!

More randomness- Top 10 Fitness Facts, Fit Facts,

*I have not located the study to confirm some of these claims.

I smile when I have a positive affect on ones life. I smile when I am around happy people. I smile when you stop by to let me know how your journey is going. I smile at your accomplishments. I smile when I hear laughter. I smile to start my day on a positive note!

Mark Stibich, Ph.D. gives us his…

Top 10 Reasons To Smile

Smiling is a great way to make yourself stand out while helping your body to function better. Smile to improve your health, your stress level, and your attractiveness.

1. Smiling makes us attractive-We are drawn to people who smile. There is an attraction factor. We want to know a smiling person and figure out what is so good. Frowns, scowls and grimaces all push people away — but a smile draws them in.

2. Smiling Changes Our Mood-Next time you are feeling down, try putting on a smile. There’s a good chance you mood will change for the better. Smiling can trick the body into helping you change your mood.

3. Smiling is Contagious-When someone is smiling they lighten up the room, change the moods of others, and make things happier. A smiling person brings happiness with them. Smile lots and you will draw people to you.

4. Smiling Relieves Stress-Stress can really show up in our faces. Smiling helps to prevent us from looking tired, worn down, and overwhelmed. When you are stressed, take time to put on a smile. The stress should be reduced and you’ll be better able to take action.

5. Smiling Boosts Your Immune System-Smiling helps the immune system to work better. When you smile, immune function improves possibly because you are more relaxed. Prevent the flu and colds by smiling.

6. Smiling Lowers Your Blood Pressure- When you smile, there is a measurable reduction in your blood pressure. Give it a try if you have a blood pressure monitor at home. Sit for a few minutes, take a reading. Then smile for a minute and take another reading while still smiling. Do you notice a difference?

7. Smiling Releases Endorphins, Natural Pain Killers and Serotonin- Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Together these three make us feel good. Smiling is a natural drug.

8. Smiling Lifts the Face and Makes You Look Younger-The muscles we use to smile lift the face, making a person appear younger. Don’t go for a face lift, just try smiling your way through the day — you’ll look younger and feel better.

9. Smiling Makes You Seem Successful-Smiling people appear more confident, are more likely to be promoted, and more likely to be approached. Put on a smile at meetings and appointments and people will react to you differently.

10. Smiling Helps You Stay Positive-Try this test: Smile. Now try to think of something negative without losing the smile. It’s hard. When we smile our body is sending the rest of us a message that “Life is Good!” Stay away from depression, stress and worry by smiling.

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Plenty of reasons to smile! Keep smiling…it just may improve your life drastically!

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Life is like a mirror, we get the best results when we smile at it.

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One of my favorite new blogs The Bodyweight Exercise Blog.

And…

Things I Won’t Do for Cash. <—-Lori

Also…

Sara—> Life Lessons: The Value of Kindness.

Of course….

Kami Gray shares- Valentine’s Day: Heart Healthy Gift Ideas.

……………………………………..Enjoy the weekend!

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Love is the condition in which the happiness of another person is essential to your own.- Heinlein

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A few more books that will tickle your funny bone:

Fat, Forty, and Fired by Nigel Marsh

Furry Logic: A Guide to Life’s Little Challenges – Jane Seabrook

A Dirty Job: – by Christopher Moore

As we are well aware, there are many good benefits to laughter and reading.

So get lost in a book and read and laugh and laugh and read!

Do you have a book that tickles your funny bone? Please share!

Let’s start off with an individual that shares his secrets daily! If you want to see how a blog should be maintained look no further…. Chris Brogan! A must read—> A Crash Course in Comments . I recommend that you subscribe to his RSS Feed.

I always appreciate when you point out a good read Passion ! Thanks Liz!

Marelisa  shows us that There are 5 basic laws of Simpleology: Simpleology: The Simple Way to Get Things Done.

Of course a journey that inspires me The Tiger’s Pride.

Finally Stephanie Is Featured Success Story on CNBC’s “On the Money” Congratulations Stephanie!

Visit these amazing individuals and even consider making them part of your daily read. You will thank me later!

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Sure, it would be much easier to do nothing. Yet by doing nothing, you create nothing.…………………………………..