Tuesday, November 8, 2011

How Failures Can Teach You Valuable Lessons

Read this on an awesome website called www.lifehack.org! This a great article because it can apply to anything in life!! ENJOY!!
Some of the toughest lessons that we face are from our failures. But it’s also these same failures that can provide the most useful lessons if we only allow them to be. I’m going to be brave to share with you one of the biggest failures and resulting lessons from my own life.
In 1990, I became certified as a Level 1 ski instructor by the Canadian Ski Instructors Alliance, which is the governing body for professional ski instructors here in Canada. I always wanted to become a Level 2 instructor. The abilities of a Level 2 ski instructor is considered to be a very respectable skiing level. So after a few years as a Level 1, I decided to take the Level 2 certification course.
The Level 2 ski instructor course turned out to be the most grueling course I have ever taken, as it was an intensive five-day program with both on snow and indoor sessions. The course conductors who were Level 4 instructors, were constantly evaluating us. Level 4s are considered ski gods here in Canada.
Once the course started, I quickly found that my ski technique on the‘black diamond’ slopes, which are the steep ones, was not quite up to Level 2 standards. Also, my short radius turns were not considered strong enough. So as a result of these two weaknesses, I ended up failing the course.

Using Failure As A Good Teacher

Needless to say, I was quite disappointed for failing but the experience also taught me what I needed to work on. It clearly told me that if I ever wanted to become a Level 2 ski instructor, I would have to really work on my weaknesses.
For the next entire ski season, I made it my main objective to specifically train intensively on my weaknesses, which were skiingon the steep black diamond slopes and doing short radius turns. I forced myself to work on just these two techniques during my 3 to 4 ski days each week all winter long. By the following season, I was ready to retake the Level 2 course.
The retest was at a bigger ski resort compared to where I took the course during my first time around and this resulted in further unexpected challenges. This bigger resort not only has black diamond slopes but also has ‘double black diamonds’. These particular slopes are even steeper than the single black diamonds.
There was this double black diamond slope called ‘Elevator Shaft’, the steepest at the resort. You can just imagine how steep it is just from its name. None of the Level 2 candidates taking the course thought that we would actually have to ski down ‘Elevator Shaft’ in front of the course conductors. Guess what happened?
Sure enough, they made us ski down ‘Elevator Shaft’ as part of our test not just once, but three times in a row! This was probably one of the most nerve-racking experiences I have ever gone through. It’s one thing to ski down the steepest doubleblack diamond there, but to do it in front of the course conductors – well, you can imagine the intense anxiety we all felt.

Success Finally Comes After Failure

At the end of my retest, I was told that I actually skied well enough to finally pass the Level 2 program. The intensive training that I put into from the entire last season paid off and I wouldn’t have gone through that specific training if I hadn’t failed the Level 2 course the first time around.
My initial failure taught me where my weaknesses were as well as how to train to overcome them. This same process of using failure to be an effective teaching tool can be applied to almost any area in life. If you want to achieve a higher level in pretty well any specific area or skill, be prepared to accept failures.
As disappointing as they may be, have the bravery to learn from these failures and actively apply the valuable lessons from them. By doing this, success will eventually come.
If you have experienced failure before becoming successful in something, please feel free to share below in the comments section.

November 2 by  

Tuesday, October 18, 2011

Sick Fitness

Exercise and the Common Cold

If you want to prevent getting colds this season, then regular, moderate exercise may be just what the doctor ordered. Findings show that exercise helps your immune system fight simple infections like colds and flu. Exercise also helps ward off the big stuff like heart disease, type 2 diabetes, osteoporosis, and cancer.
Yet what about exercising when you have a cold? Is it safe?

Exercise and Prevention of Colds

Exercise and physical activities are important parts of a personal action plan to stay healthy and prevent chronic illness. Regular exercise allows you to improve your overall fitness, which can help to boost your immune system -- the body's defense against infections.
Regular exercise appears to have the advantage of being able to jump-start the immune system, and that can help reduce the number of colds you get. With exercise, the number and aggressiveness of certain immune cells, such as the ones called natural killer cells, increase by as much as 50% to 300%. If you exercise regularly, this temporary increase can help make the immune system more efficient at destroying intruders that cause illness such as colds.
Some findings report that moderate intensity exercise -- daily 20 to 30 minute walks, going to the gym every other day, or biking with kids a few times a week -- may reduce the number of colds you get.
In one study reported in the American Journal of Medicine, women who walked for a half-hour every day for one year had half the number of colds as women who did not exercise. In this study, researchers associated regular walking with increasing levels of infection-fighting white blood cells. In another study, researchers found that the number of T-cells -- a specific type of white blood cell -- in 65-year-olds who exercised regularly was as high as those of people in their 30s.

Should You Exercise With a Cold?

Because exercise may help to boost immune function, it's usually safe to exercise with a cold.  
Still, if you exercise with a cold, it's important to listen to your body. Sometimes cold medications such as decongestants can increase your heart rate. In addition, your heart rate is increased with exercise. The combination of exercise and decongestants can cause your heart to pump very hard. You may become short of breath and have difficulty breathing.
If you have a fever with a cold, exercise may stress your body even more. That's why it's important to wait a few days to get back to your regular exercise regimen. Working out too hard with a cold could stress your body, causing you to feel worse. This additional stress may hinder your recovery.

Too Much Exercise May Increase Colds

This isn't a problem for most of us, but if you're trying to reduce the number of colds, make sure you take time for rest and recovery after periods of intensive training.
Your immune system fights most effectively when it isn't stressed. Research confirms that a moderate exercise program may increase immunity and your resistance to respiratory infections. But scientists also note that athletes who train rigorously without recovery are more susceptible to viral infections like colds or flu.
While immunity is boosted when you work out moderately, the opposite may be true for elite or high-performance athletes such as runners, swimmers, and other athletes that push their physical limits with intense training without sufficient recovery. For example, there's evidence of suppressed immunity during times of prolonged and intense exercise training with an increased number of upper respiratory tract infections.
When workouts become stressful or excessive, there can be decreased amounts of white blood cells circulating throughout your body and increased amounts of the stress hormone cortisol, which may inhibit the ability of certain immune cells to work properly.

When Should You Call the Doctor About Exercise and Colds?

If you exercise with a cold and have any of the following symptoms, it's important to stop and call your doctor:
  • Increased chest congestion
  • Difficulty catching your breath
  • Coughing and/or wheezing
  • Chest tightness or pressure
  • Trouble breathing or excessive shortness of breath
  • Light-headedness or dizziness
  • Difficulty with balance

Monday, October 10, 2011

Negative Calorie Foods

How do you eat more while losing more weight at the same time? One of the best answers is to eat "negative-calorie" foods, meaning that these foods actually take more energy to digest than they deliver to your body. While these foods may be an important source of phytonutrients, they are not sources of fat-packing calories.

List of Negative Calorie Food: Veggies

Asparagus, Bean sprouts, Beets, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Chicory/Radicchio, Cucumbers, Endives, Green beans, Jicama, Kale, Leeks, Lettuce, Radishes, Spinach, Squash, Tomatoes, Turnips, Zucchini.

List of Negative Calorie Food: Fruits

 Apples, Blueberries, Cantaloupe,Cranberries, Grapefruits, Honeydew, Lemons/Limes, Mangoes, Oranges, Papaya, Peaches, Pineapple, Raspberries, Strawberries, Tangerines, Watermelon

List of Negative Calorie Food: Herbs & Spices

Anise, Cayenne, Chili peppers, Cinnamon, Cloves, Coriander/Cilantro, Cumin, Dill, Fennel seeds, Flaxseed, Garden cress, Garlic, Ginger, Parsley, Onion, Mustard seeds, Watercress.

Thursday, October 6, 2011

Funny Fitness Ads

9 Funny Fitness Ads

9.) Weight Watcher's Wide Door

8.) The Fitness Company's "Crack" Problem

7.) Silberman's Fitness Center's Tilting Sign

6.) OxyGo Gym's View From Above

5.) Metro Gym's Butt Print

4.) Slim Fast's Disappearing Act

3.) The Fitness Company's Subway Iron

2.) Powerhouse Gym's Billboard Man

1.) Weight Watcher's Bacon Boomerang

Wednesday, October 5, 2011

Portion Control Tips

Here's a fast and simple way to know if you're really eating a single portion.
  • What it is: As the body's main fuel source, carbohydrates help build energy for the brain and muscles. Carbohydrates include whole grain breads, pastas, brown rice, couscous, quinoa and potatoes.
  • Portion Size:  A fistful is equal to one serving of carbs (this will increase if you’re training intensely).
  • What it is: Protein helps build muscle and maintain the immune system. Protein sources include fish, chicken, turkey and beef.
  • Portion Size:  A palm full is an appropriate portion (this may slightly change with activity level—Goal: 0.8 - 1 gram per pound of body weight per day)
  • What it is: Healthy fats repair cells, help transport and absorb fat-soluble vitamins (A,D,E, and K), and help regulate blood sugar. Healthy fats include olive oil, avocado and nuts.
  • Portion Size: Add in small amounts at each meal and snack (examples: 8 almonds, 1 teaspoon of olive oil, 1 tablespoon of peanut butter, 1/4 avocado are all equal to a single serving

Tuesday, September 27, 2011

Top Fit & Fat Cities

Here are the top 25 fittest and fattest cities according to Men's Fitness:

Evolution of Mankind Showing Final Stage With Large Potbelly

Top Fittest cities
1. Salt Lake City, UT
2. Colorado Springs, CO
3. Minneapolis, MN
4. Denver, CO
5. Albuquerque, NM
6. Portland, OR
7. Honolulu, HI
8. Seattle, WA
9. Omaha, NE
10. Virginia Beach, VA
11. Milwaukee, WI
12. San Francisco, CA
13. Tucson, AZ
14. Boston, MA
15. Cleveland, OH
16. St. Louis, MO
17. Austin, TX
18. Washington, DC
19. Sacramento, CA
20. Oakland, CA
21. Atlanta, GA
22. Fresno, CA
23. Tampa, FL
24. Nashville-Davidson, TN
25. Pittsburgh, PA

Top Fattest Cities

1. Miami, FL
2. Oklahoma City, OK
3. San Antonio, TX
4. Las Vegas, NV
5. New York, NY
6. Houston, TX
7. El Paso, TX
8. Jacksonville, FL
9. Charlotte, NC
10. Louisville-Jefferson, KY
11. Memphis, TN
12. Detroit, MI
13. Chicago, IL
14. Dallas-Fort Worth, TX
15. San Jose, CA
16. Tulsa, OK
17. Baltimore, MD
18. Columbus, OH
19. Raleigh, NC
20. Philadelphia, PA
21. L.A.-Long Beach, CA
22. Phoenix-Mesa, AZ
23. Indianapolis, IN
24. San Diego, CA
25. Kansas City, MO

Sunday, September 25, 2011


Gym Fail
They might be working an angle to keep gym members attendance up!

At least they are fat, lazy and honest!

Great Limbo Form!

Rule 1- Always Keep your eye on the ball
*#@$# !!!

Saturday, September 24, 2011

Race for The Cure

Early Pre- Race Set-up

Awesome Turn Out, Way To Go Amarillo!

Costume Contest

Fun For The Whole Family!

Thursday, September 22, 2011

Healthiest Beers

  • Select 55 – 55 calories
  • MGD 64 – 64 calories
  • Michelob Ultra Amber – 95 calories
  • Miller Lite – 96 calories
  • Yuengling Light – 90 calories
  • Heineken Light – 99 calories
  • Budweiser Select – 99 calories
  • Corona Light – 99 calories
  • Coors Light – 102 calories
  • Bud Light – 110 calories
  • Sam Adam's Light – 119 calories
"The American Heart Association released a report in February showing that alcohol can help lower bad cholesterol and raise good cholesterol when consumed in moderation—one drink a day for women and two for men, according to the Center for Disease Control. Beer, in particular, has been shown to lower the risk of kidney stones in men, plus it's packed withantioxidants and fiber. On the other hand, drinking too much too often canimpair sleep, decrease reaction time, and lead to dehydration and weight gain. The key is to find a balance."- Amanda Carlson Phillips 

This information was obtained from WWW.COREPERFORMANCE.COM! An amazing resource for all things fitness!