A quick episode today to get back in the saddle, so to speak. I’m struggling with getting back to a routine and have gained weight. I know that not all the weight is bad. Some of the added weight is muscle, but it’s hard to get out of the mind set of increased weight is bad. The fit test from earlier this year is a help and a reference point for me as I move forward. No one can stay on the same path all the time. We all take detours. Detours are not necessarily bad. We should take the time to le...
May 02, 2011•13 min
Thanks for sticking with me during the last 2 1/2 unproductive months. This episode I talk about the fitness evaluation, the winter shut down and (probable start of) menopause. Spinnervals www.spinnervals.com 1. 23.0 Time Saver 1 Short on time? 3 30 minute workouts. A focuses on technique, B focuses on tempo and C focuses on power/sprint 2. 16.0 Aero Base Builder 1 80 minute interval session to develop aerobic base and edurance 3. 30.0 Muscular Endurance Plus 2 hour and 20 minute workout to buil...
Mar 21, 2011•19 min
I found many people telling me I should try P90X or some similar exercise DVD. Looking up information on the P90X I found it really is a decent program. Provided that you follow their diet and can keep up with the 90 day 1+ hour committment to the exercises. My biggest reason for not doing the plan is cost and personal committment. I need to get out and be around others. In looking for a different program I found that I’m guiltly of the Over-Training Syndrome. http://sportsmedicine.about.com/cs/...
Dec 21, 2010•14 min
Final day of NaPodPoMo! I did it! I have done 30 podcasts in a row. Now I’m primed to be in the once a month saddle. Plan is to have a Motivated Women Podcast out by the end of the 2nd week of the month. I need ideas, please call or email in your suggestions. The BadgerCast line is 262-649-8550 or email me at MWPJulie@gmail.com Enjoy the Holidays. Remember take a walk, try something new…. just get out and do something! Intro song was Mary, Did You Know by Kenny Rogers and Wynonna Judd of the It’...
Nov 30, 2010•8 min
Day 29 of NaPodPoMo A chat I had with Shelly on alcohol and diets is in the feed today. In general a 5 ounce glass of wine = 100 calories and 1 ounce of liquor = 75 calories. http://www.sparkspeople.com/resource/articles_print.asp?id=893 http://www.suite101.com/content/alcohol-on-low-carb-diets—zero-to-twelve-grams-a209 Shelly is a podcaster: Shelly’s Podcast www.shellyspodcast.com App Store Pundit www.appstorepundit.com Joy of Mixology by Gary Reagan Savoy Cocktail Book by Harry Cradick...
Nov 29, 2010•23 min
Day 40 of NaPodPoMo Here are a few of the songs I use to keep me motivated while exercising 1. All Shook Up: Billy Joel, Honeymoon in Vegas Soundtrack 2. Burning Love: Travis Tritt, Honeymoon in Vegas Soundtrack 3. Complicated: Bon Jovi, Highway Rock Album 4. Idaho: BoDeans: Joe Dirt Car Disc 1 Album 5. New Orleans: The Louisana Gator Boys and the Blues Brothers Band, Blues Brothers 2000 Album
Nov 29, 2010•19 min
Day 27 of NaPodPoMo http://sportsmedicine.about.com/cs/injuries/a/doms.htm http://sportsmedicine.about.com/od/medicationanddrugs/a/NSAID_endurance.htm If you experience a sudden/abrupt pain associated with swelling and/or bruising you should stop exercising immediately. Evaluate and seek medical care if needed.
Nov 28, 2010•12 min
Day 26 of NaPodPoMo I was watching the NFL games yesterday and saw the commercial for the Play60 Challenge. A challenge to kids across the country to get out and exercise for 60 minutes a day. I like the site because it offers a way for parents, teachers and the community to get involved in this very worthwhile effort. http://www.nflrush.com/play60/ http://www.nfl.com/news/story?id=09000d5d80b4a489&template=with-video&confirm=true
Nov 26, 2010•9 min
Post for day 25 of NaPodPoMo Hope you enjoy the comedy song Regular episode to return on Friday the 26th
Nov 25, 2010•3 min
Day 24 of NaPodPoMo If you’re traveling this extended weekend be safe. Have a great Thanksgiving. Keep in mind that many communities have a Turkey Trot. Take advantage of the Turkey Trot or just get out with family and talk a nice walk around before or after dinner.
Nov 25, 2010•32 sec
Day 23 of NaPodPoMo Getting kids into exercise is not easy. Starting young helps, but when you hit the preteen/teen years you are battling what they want and what their peers are doing or not doing. http://www.getkidsinaction.org/exercise/ http://ezinearticles.com/?Hula-Hoops-For-Exercise—Get-Your-Kids-Into-Shape&id=4872218
Nov 24, 2010•15 min
Day 22 of NaPodPoMo The choice is picking a bike trailer (tag-a-long) or bike carrier is purely personal preference. In either case you will be pulling additional weight. Your decision will be based on whether or not you want a lower center of gravity or not. http://www.suite101.com/content/how-to-buy-a-child-bike-seat-a137527 http://www.suite101.com/content/how-to-choose-a-tag-along-bicycle-a134249 Tips: Child should wear a helmet Make sure child is dressed appropriately for the weather. Be vis...
Nov 22, 2010•14 min
Day 21 of NaPodPoMo http://www.consumersearch.com/jogging-strollers Recipe of the month: Cream of Cauliflower Soup from www.allrecipes.com I did NOT use the milk. I doubled the recipe and used 48 ounces of chicken broth instead of 30 ounces. I found that the soup is more orange in color with the carrots. If that is not appealling to you adjust the amount of carrot. Cream of Cauliflower Soup II Rated: Submitted By: Vivien Photo By: Jen C Prep Time: 20 Minutes Cook Time: 40 Minutes Ready In: 1 Hou...
Nov 21, 2010•10 min
Day 20 of NaPodPoMo A quick on the go recording with Barbieluv from the Podcast: Barbie Luv Barely www.barbieluvbarely.com
Nov 21, 2010•5 min
Day 19 of NaPodPoMo
Nov 20, 2010•9 min
Day 18 of NaPodPoMo Kettle Bells… a super slimmer? http://health.msn.com/health-topics/heart-and-cardiovascular/articlepage.aspx?cp-documentid=100261655 A quick article to give you a feel for what kettle bells are. Again, I stress to you to keep in mind your goals and financial ability to invest in fitness equipment. We all could spend a small fortune on this type of equipment with all the new fads and inventions that come to our attention. More and more I’m grateful that I have the Y where many...
Nov 18, 2010•9 min
Day 17 of NaPodPoMo Tracking your heart rate and finding your target zones can be simplified with a heart rate monitor (HRM). There are many to choose from, so research carefully for what you need/want and make an informed decision as HRM’s are not cheap. 4 Categories: Weight loss, Athletes, Techie and General Fitness. Weight loss: need a HRM that tracks time spent in your HR zone and calculates calories burned Althletes: need a multisport support item that offers feedback, GPS ability and has d...
Nov 17, 2010•24 min
Day 16 of NaPodPoMo I know, core workouts again! This group of muscles cannot be left out. The core muscles (abdominals) help us to do so much more when we pay attention to them. Fundamental in maintaining a healthy back and when in shape decrease some of the stress we put on ourselves with other activities. Three books I reccommend looking at: The Fitball Workout by Jan Endacott. Published by Basic Health Publications, Inc. Sculpt Your Body with Balls and Bands by Denise Austion. Published by R...
Nov 16, 2010•11 min
Day 15 of NaPodPoMo XC Ski world: http://www.xcskiworld.com/beginners.htm In gearing up for outdoor winter activities remember to dress appropriately. Layers are best. Keep in mind that you’ll need hat, jacket, gloves and pants that will allow you to move freely and still keep you warm. Cross country ski basics include skis, bindings, ski boots and poles. Many places will sell starter packages. As with snow shoes places to check out are REI and L.L. Bean....
Nov 16, 2010•20 min
Day 14 of NaPodPoMo First Timer’s Guide: http://www.snowshoemag.com/first.cfm Trails: http://www.trails.com/activities.aspx?area=11118 http://dnr.wi.gov/org/land/parks/trails/snowshoe.html Gear: www.rei.com www.llbean.com Check out outdoor recreational stores near you too...
Nov 15, 2010•17 min
Day 13 of NaPodPoMo Is there any difference with male vs female in the weightloss, motivation process? Not really! To reach Dale: philsophyguyshow@gmail.com or the BadgerCast line 262-649-8550 Couch to 5K running plan: www.c25k.com
Nov 13, 2010•18 min
Day 12 of NaPodPoMo Here are two links to get you started. http://sportsmedicine.about.com/cs/injuries/a/doms.htm http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm
Nov 12, 2010•14 min
The Low-Carb Bible Publications International, Ltd. This book is a great overview of 9 low-carb diets. The book includes fundamentals of low-carb diets, are they for everyone, how to personalize a diet and over 150 recipes to try out. In this episode I’ve picked an intro/outtro song. It’s North on 7 by Leaving Richmond. They can be found on MusicAlley.com
Nov 11, 2010•12 min
Now that you’ve listened about goals and goal making the next step is putting it together. What type of exercise are you focusing on? Diet? Did you plan in Rest days? I know, SO many things to think about. This is why it’s called a LIFE STYLE CHANGE! These behaviors need to become second nature to you. EXERCISE: Cardio (or aerobic) and Core (includes flexibility, strength and balance) need to be in your plan. Cardio goal is 3-4 times a week for 20-30 minutes Core goal is 2-3 times a week TARGET ...
Nov 10, 2010•12 min
NaPodPoMo day 9 As with everything else consider your alcoholic intake carefully, in moderation and make good choices about what kind of alcohol you want to consume. Fitness with Danny Spice: Alcohol and Fitness DON’T mix! http://www.klairkia516magazine.com/2010/11/fitness-with-danny-spice-alcohol.html?zx=6813a97de8e4da50 Cocktails and Wine: Looking for a low-cal cocktail? http://www.cocktailsandwine.com/2010/07/looking-for-low-cal-cocktail.html Is My Vodka Making Me Fat? http://qmixalot.com/is-...
Nov 09, 2010•7 min
Day 8 of NaPodPoMo William E. Holler: You can do what you want to do, accomplish what you want to accomplish, attain any reasonable objective you may have in mind–not all of a sudden, perhaps not in one swift and sweeping act of achievement–but you can do it gradually, day by day and play by play, if you want to do it, if you work to do it, over a sufficiently long period of time. Last of the 17 steps CULTIVATE A SUPPORT GROUP: Neighbors, Church groups, Work groups etc.. MAKE THE COMMITMENT BUIL...
Nov 08, 2010•13 min
Day 7 of NaPodPoMo Intro music was: A Little Bit More by Uncle Seth. I found this on MusicAlley CHECK OF EACH GOAL AS YOU ACHIEVE IT REWARD YOURSELF: something not weight or food related REVIEW YOUR GOALS WEEKLY; PUT THEM IN YOUR DAY PLANNER: track yourself with one of the many fitness/weight-loss applications out there SHARE YOUR GOALS WITH OTHERS: this can be done with the fitness applications or with your friends on Twitter or FaceBook VISUALIZE, PERCEIVE AND BELIEVE IN YOUR GOALS...
Nov 07, 2010•16 min
Day 6 of NaPodPoMo CHANGE challenge and courage hang in there attitude necessary go for it effort with enthusiasm SMART small steps managable achievable realistic tangible WRITE DOWN HEADLINE GOALS ASSIGN A DATE TO EACH GOAL
Nov 06, 2010•25 min
Attempted to record with the kids…. they wanted nothing to do with it.
Nov 05, 2010•10 min
The Secret to Making Goals Happen by Ann Rusnak I’m shaking everything up now. GOALS, the word/concept we all hate. I will be taking a look now at goals. Over several episodes I hope to break Ann’s 17 action steps down into 4-5 groupings and discuss them and show examples. Water bottle care http://www.ehow.com/how_2156860_clean-nalgene-bottle.html http://www.brushtechbrushes.com/kitchen-brushes/sports-bottle-straw-washing-brush.html http://www.mysportswaterbottle.com/sports-water-bottles/cleanin...
Nov 04, 2010•15 min
