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Tuesday
09Feb2010

5* Product Review: Fire In The Gut (Feb 2010)

By Dane Rauschenberg

If you read my Miami Marathon report you noticed that I had to deal with one of my all-time nemeses in my trip to South Florida: humidity.

Humidity wrecks me.  As much as I am happy that I have the genetics to allow me to recover quickly from long runs and races, I bemoan the fact that those same genetics turn me into a quivering mess whenever humidity strikes.  Sure, I have gotten better at dealing with the warm sticky weather over the years, but with the amount I sweat, I am often left facing the reality that I am going to be a disgusting mess on days with weather with high humidity.

So, I usually have two options when it comes to such weather: run shirtless or find clothing that does what it can to help remove that slick layer of yuck from my body. Sometimes, due to logistics or common courtesy to those around me who have no desire to see me topless, no-shirt is not an option.  So one must find the right apparel. I was lucky enough to happen across such the stuff at the Carlsbad Marathon when I positioned across the aisle from Fire in the Gut.

Designed by and sold by a former Navy SEAL, Tim Grizzell, Fire in the Gut performance wear is designed to sweat fast and dry quickly due to the fabrics which make up the product. (I link rather than tell you because science hurts my head.)  With seams relocated to places where other shirts aren't, it not only eliminates the rubbing together of those sleeves but also creates a snazzy look.  And as much as we would like to not admit it sometimes, aesthetics matter.

But what matters most is performance.  When Tim (who was a tall, gentle-looking man who I kept thinking could snap my neck at any moment if provoked) offered me a shirt to try, I was happy to do so.

I did not have an opportunity to give it a test run during an actual run in Carlsbad, mostly because it was so darn cold and rainy.  As such, I told Tim I would give it the ultimate test by taking it to Miami.

I have to admit I was pretty impressed.  As the humidity in Miami was in the 90% range for the entirety of my trip, I knew I was going to give this shirt a workout. Now, I will say this up-front: no shirt on the planet has been made to properly dispose of the gallons of water that pour off me on a hot day (or a cold day for that matter: case in point being, when I ran the New Year's Eve 5K in Salt Lake City in nothing but a Speedo and was drenched in sweat at the end.)  As such, it is a test of which will remove the "most" sweat from my body.

Running up and down the streets of Miami allowed me to give the shirt a full-fledged trial by fire (In the gut.  Ha! Sorry.)  It held up wonderfully, wicking sweat away from my body and drying rather quickly post-run.  And I looked good wearing it.  I actually wore it during the first day of the expo and realized how comfortable it was as a simple shirt as well (another great selling point).  With both men's and women's short and long sleeves available, this is one top-notch product.  Sure, some may find the apparel a little pricey but I have long felt that you get what you pay for in the running world.

So, give the website a look-see, especially the portion about how Tim and his company are Giving Back to a variety of organizations including the Challenged Athletes Foundation. 

Dane Rauschenberg is an extreme runner, speaker and author. His seminars and speeches are known not only as powerful, passionate and engaging but above everything else, encouraging. His first book, See Dane Run has been a surprise breakout hit for both runners of all speeds and those outside the world of running. It empowers people to set goals for themselves and use their passion and strength to reach those goals. Dane Rauschenberg currently lives in Salt Lake City. He runs and designs marathons around his speaking schedule. His book, See Dane Run, is currently available at www.seedanerun.com

Book Review: See Dane Run By Dane Rauschenberg

Copyright © 2006-2010, Basil & Spice. All rights reserved.

Monday
08Feb2010

M. D. Anderson: 2010 Exercise Plan For 30 Minutes Every Day 


HOUSTON – Being active for at least 30 minutes every day reduces your risk of developing some lungestypes of cancer. Fitness experts at The University of Texas M. D. Anderson Cancer Center have designed an exclusive exercise plan based on this evidence that will fit into almost anyone’s lifestyle.

“You don’t need to go to a gym or do sprints every day to get your 30 to 60 minutes in,” says Karen Basen-Engquist, Ph.D., professor of behavioral science at M. D. Anderson.

Doing everyday activities can count as exercise, but only if they are done at a moderate intensity. People should be working hard enough to raise their heart rate and increase their breathing.

According to the American Institute for Cancer Research (AICR), being active for at least 30 minutes every day is proven to lower your risks for breast, endometrial and colon cancers. Doing 60 minutes is even better.

Physical activity may protect against cancer because it lowers body fat, lowers hormone levels that raise breast and endometrial cancer risks, and keeps the digestive system working well to reduce colon cancer risks.

“Exercise is a great way to maintain a healthy weight,” says Basen-Engquist. “And maintaining a healthy weight may reduce your chances for some types of cancer.”

M. D. Anderson’s seven-day exercise plan combines everyday activities with cardio and strength training to help beginner and advanced exercisers maintain a healthy weight.

Cardio isn’t the only thing that counts
The AICR recommends doing activities every day that increase the heart rate and strength training, like weight lifting, three times a week.

“Making your entire body strong by lifting weights is a great complement to doing cardio,” Basen-Engquist says. “Be sure to work the major muscle groups throughout your body each week.”

Strength training can prevent muscle loss, build bone density and increase the rate that the body burns calories. Individuals should always take the time to stretch the muscles. Stretching the legs, arms and back will help with soreness. It also will help prevent muscle tears and injuries.

Set yourself up for success

An important part of achieving success is starting slow. For those who haven’t worked out in a while or are new to exercise, gradually work up to exercising for 30 minutes. Try exercising in 10-minute bouts throughout the day. Studies suggest this approach may be as good as 30 continuous minutes of moderate intensity exercise.

After making it to 30 minutes, increase exercise time to 60 minutes a day or rev up the intensity of the 30-minute workout.

M. D. Anderson’s tailored exercise plan and videos include options for the beginner and those at a higher level of fitness. Exercise is most effective if done properly, so check out the proper techniques at www.mdanderson.org/focused.

About M. D. Anderson

The University of Texas M. D. Anderson Cancer Center in Houston ranks as one of the world's most respected centers focused on cancer patient care, research, education and prevention. M. D. Anderson is one of only 40 comprehensive cancer centers designated by the National Cancer Institute. For six of the past eight years, including 2009, M. D. Anderson has ranked No. 1 in cancer care in "America's Best Hospitals," a survey published annually in U.S. News & World Report.
(c)2010 The University of Texas M. D. Anderson Cancer Center

MD Anderson: Physicians' Stress Causes 400 Suicides Yearly

 

Wednesday
03Feb2010

5* Product Review: Gaiam Fat-Burning Bootcamp Workout Kit (2010)

By Randall Radic

Only 16% of Americans engage in some form of exercise on a regular basis.  Whereas five times as many – fully 80% of Americans – spend two or more hours per day watching television. 

Of those who do exercise regularly, most prefer walking.  Lifting weights is the second most popular form of exercise.  And aerobic exercise (running, rowing, jumping rope, etc.) comes in third. 

The problem is not enough people exercise.  And more often than not, the reason they don’t exercise is because – let’s face it – exercise is boring.  Doing the same old thing over and over and over is plain old dull.  Which means that motivation lags.  And when motivation lags, well, it’s easy to simply slack off.

Some people hire personal trainers.  Trainers provide lots of guidance in the areas of nutrition and exercise selection.  Mostly though, they jump-start the client’s motivation.  The problem with trainers is they are expensive.  Most people don’t have the luxury of wheelbarrows full of disposable cash.

Enter a company named Gaiam.  They have a solution to the above problems.  It’s called Fat-Burning Bootcamp Workout Kit.  And it comes with everything you need, including the motivation. 

In the fitness industry, the term ‘boot camp’ describes an exercise routine that promotes fat loss by means of bodyweight exercises and resistance training.  The boot camp is run by a trainer or a drill instructor.  Gaiam’s Workout Kit comes complete with a virtual drill instructor, who arrives on a DVD.  The instructor’s name is Tanja Djelevic.  Surprisingly, not only does she provide motivation, but you can program a customized workout to meet your level of fitness and your goals.   

The Bootcamp Workout Kit consists of a resistance cord, a stability disc, and a weighted water ball, along with the DVD.  Yours truly – the reviewer – popped the DVD in the player and went through a 30-minute workout using all three items in the Kit.  Frankly, he was expecting an uninspiring, lame workout.  What he got was 30 minutes of fun and a sweat-drenched T-shirt.

Tanja knows her stuff and the Workout Kit comes through on its promises.  The combination of trying to remain balanced on the disc while performing the routines with the water ball and the resistance cord is challenging and it works the core muscles, especially the abdominal muscles. 

All together, the Bootcamp Workout Kit is like having your own personal trainer and your own private gym.  The boredom factor is zilch and the motivation factor is high.  Which means Gaiam’s Workout Kit is a hit.  If you want to tone up your arms, legs and tummy – and not waste any time – this is the way to go.

On the Rate-O-Meter, which ranges from 1 star (flabby) to 5 stars (shapely), the Fat-Burning Bootcamp Workout Kit exerts 5 stars. 

This product was provided by Gaiam to the reviewer.

Gaiam promotes conscious living, in harmony with the environment, the planet and the people who share our homes.  They provide eco-friendly, organic products and healthy living solutions to help us live our best lives.  Find them online at www.gaiam.com

Randall Radic is a former Old Catholic priest.  He is a graduate of the University of Arizona.  He holds a Master of Theology,  from Trinity Seminary, a Doctorate of Theology from Trinity Seminary,Th.D., and a Doctorate of Sacred Theology, S.T.D. from Agape Seminary.

After a midlife crisis, he spent time behind bars. Today, he has emerged a changed man.  He is the author of Gone To Hell: True Crimes of America’s Clergy (ECW Press/ Oct 2009), and A Priest in Hell: Gangs, Murderers and Snitching in a California Jail. Radic writes the 2012 EXPOSED series exclusively for Basil & Spice.

Copyright © 2006-2010, Basil & Spice. All rights reserved.

 

Wednesday
03Feb2010

Book Review: My Gym Trainer (Feb 2010)

Review By Alice Berger

 

Choosing and following a workout program can be confusing and overwhelming, especially to those who are new to fitness. But hiring a personal trainer can be expensive. LeAura Alderson and Jill Coleman have come up with an alternative, in their My Gym Trainer program. Consisting of three levels, these guided workouts provide several months of training programs, tailored to beginner, intermediate and advanced levels.

These books are set up in a three-ring binder, with sturdy laminated pages, each providing a full workout. The binder is arranged in four week sections, with six workouts per week. Each week you’ll work out the upper body, the lower body, and the core twice, in addition to a cardio workout every day.

I received the beginner level workout program and began instituting it in my own gym. I liked the portability of the cards, since they’re meant to be removed from the binder and carried with you. But I found that the photos of the exercises were very small, and I wasn’t always sure what I was supposed to be doing. This program assumes that you’re very familiar with both your gym and the exercises themselves, and I would have liked to see a section just for explanations of the exercises.

I also found that the cardio program was much too difficult for a beginner. On day four, the treadmill intervals involved running, and I’m not sure how many beginners would want to advance much beyond a brisk walk at this stage.

If you’re not that new to fitness and you’re looking for a change of pace in your workout, or you’ve simply been away from the gym too long and want to get back, this program will help structure your program for you. But if you’re a total novice to working out, you may find it doesn’t adequately address your needs.

My Gym Trainer by LeAura Alderson & Jill Coleman, MS, ACSM, CPT (MTF Publishing)  You'll find the authors online at www.mytrainerfitness.com/index.html

This product was provided by My Gym Trainer to the reviewer.

Book Review: The Secret To Life Transformation By Julie Chrystyn

Alice Berger is Author of  Who's Taking A Bath?

Copyright © 2006-2010, Basil & Spice. All rights reserved.

Sunday
31Jan2010

Grandfather Runs 2nd Marathon In 2010, Wearing Vibram Five Fingers

Koach Karl--

To recap a little:  I started running barefoot in October of last year.  I had run short distances during the summer but started real mileage in October.  I ran 1.5 miles for my first run and increased slowly each week.  I then incorporated the Vibrams around the end of October.  During the colder weather I used the Vibrams more than not.  I have yet to get accustomed to the very cold weather while running barefoot.  I have run short 1-2 milers in freezing temperatures but that is it.  My longest barefoot run to date is 10 miles back in November when we had a heat wave here in Kansas City. 
 
I ran my first marathon in the Vibrams December 27, 2009, in Springfield, MO.  The Run for the Ranch Marathon was 24 degrees at the start and 16 degrees when I finished.  Things went well but I had a little calf pain.  Then just last Sunday, January 24, I ran my second marathon in the Vibrams. I had severe calf pain but finished.  Do you see the trend?  As I have mentioned before, barefoot running really hits the calves and the rest of the lower body pretty hard.  The running style that you have to incorporate to run barefoot is a big change and stresses the body differently than the heal strike.  You have to run on the ball or midfoot and this changes everything.  I had to back off my training after the December marathon; I switched to swimming and yoga.  I had rested my calf just enough to finish the second marathon but now my left calf is very painful.  I will work through it with cross training, accupuncture, massage and great nutrition with Isagenix.
 
So what have I learned during the past 4 months?  Go slow and easy!!  I ran my first marathon just 3 months after starting this experiment.  Not smart!  I was determined to run a marathon in the Vibrams, tunnel vision.  Now I don't regret the the aggressive approach but I don't recommend it for anyone else.  That being said here is what I would recommend for you:
 
Don't switch to barefoot or Vibrams!  Incorporate it slowly into your training.  Start out running barefoot on grass for 5 minutes after your run followed by stretching and cool down.  Do this once the first week and twice the second week and so forth.  Once you are up to 3 times a week, start increasing your time by a minute each week.  Once you are up to 10 minutes 3 times a week, then then put on the Vibrams and take it to the streets!  Since we all run different mileages per week, use the Vibrams or run barefoot 25% of the time.  Increase this by 5% each week.  Once you are at 50%, start building your longer runs nice and slow, adding 1 mile every week to your barefoot/Vibram run.  Do this to the desired distance as we all have different goals. 
 
Should you change completely to barefoot/Vibram?  It is up to you!  Do what feels right to you, not what works for other people.  Incorporating this type of training once or twice a week for just a mile can make a big difference in your form and foot and leg strength.  You can benefit just by incorporating this training--you don't have to be a full time barefoot runner.  Be smart and listen to your body/feet and enjoy the experience.  Don't force it like I did.
 
I will continue to run in the Vibrams/barefoot on the roads.  I have a few trail events coming up and will use traditional trail shoes.  I will however start slowly, incorporating the KSO Trek into my training.  My plan is to run a trail event in the Treks this fall.  I will keep you posted as to the feel and performance of the KSO Trek.  I'm sure they will be as great as the original KSO. 
 
Never Stop Running!

 

As a former Marine, Karl Keltner has run for almost 30 years. He has been a 

 personal trainer since 1982 and an endurance coach since 1999. Karl is a two-time  BadWater UltraMarathon finisher and three-time Ironman Triathlon finisher. Along the way, he has completed 23 ultras and 61 marathons. He is the owner of Athlon Endurance Training, which includes the Runners In Touch Teams. In 2007, Karl started the Runners In Touch (RIT) Teams. The RIT Endurance Team trains runners and walkers for all distances. RIT Children's Team works with at-risk children throughout the Kansas City community, instilling the values of fitness and healthy eating into young bodies and spirits. To date, he has coached over 2000 endurance athletes to the finish line, be it in running or multisport. Recently, Karl has been a regular contributor to Endurance Planet and has had numerous articles related to the spirit of endurance sport published.

5*, 6-Week, 20-Mile Marathon Review: Vibram Five Fingers

Vibram Five Fingers: 140 Miles, And Still Like New

Copyright © 2006-2010, Basil & Spice. All rights reserved.