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130i/230i FEATURES AND BENEFITS On-board Computer Obtain immediate feedback regarding your fitness progress - five pre-programmed modes with eight intensity levels plus manual mode with sixteen FEA intensity levels Padded Handlebars Comfortably padded grips in two locations, ensure extra stability and ease-of-use Water Bottle Braze-ons Easy water bottle cage mounting without the fuss of clamps or straps Seat TURES Quick-adjusting, ergonomic seat accommodates riders of all body sizes and leg lengths while providing maximum comfort Serial Number Located on the underside of the front stabilizer Heavy Duty Construction Institutional-quality, three-inch steel tube construction stands up to the most intense workout environment Electromagnetic Resistance Computer-controlled and contact-free resistance provides fast, fluid adjustability Transport Wheels Built-in transport wheels allow a single individ- ual to easily move and position the bike across any flat surface Serial Number Located on the underside of the front stabilizer CONGRATULATIONS! TABLE OF CONTENTS INTRODUCTION Thank you for making the Schwinn 130i/230i bike a part of your Operation ........................................................................................................4 exercise and fitness activities. For years to come, you'll be able How to use the 130i/230i bike ..............................................................4 to rely on Schwinn craftsmanship and durability as you pursue How to use the 130i/230i bike computer ........................................5,6,7 your personal fitness goals. Maintenance ...................................................................................................8 Moving your 130i/230i bike....................................................................8 The 130i/230i bike should enable you to shape and monitor Leveling your 130i/230i bike ..................................................................8 your workouts to: Maintenance.............................................................................................8 v Increase your energy level Guidelines – General Fitness and Exercise by Edmund R. Burke, Ph.D .........................................................................9 v Increase cardiovascular and aerobic fitness Getting the most out of your home fitness program.....................9 v Increase lower body muscle strength The Stanford home exercise study......................................................9 Home fitness planning worksheet .....................................................10 w Decrease your overall percentage of body fat Balance fitness........................................................................................11 Muscular strength..................................................................................12 Whether you are just getting started in an exercise program or Cardiovascular strength .......................................................................12 are already in good shape, the 130i/230i bike is designed to be Training effect.........................................................................................12 an efficient, easy and fun way to achieve an enhanced level of Flexibility..................................................................................................13 fitness. You can exercise your way to a slimmer and healthier Exercise and body composition..........................................................13 body. The on-board digital computer enables you to accurately A balanced workout...............................................................................14 monitor your progress by tracking time, distance, speed, watts, Warm up...................................................................................................14 calories, METS, and RPMs. Aerobic/strength exercise ...................................................................14 Cool down ...............................................................................................15 This Owner's Manual contains all the information you need to How to determine your maximum heart rate .................................15 operate and enjoy your 130i/230i bike. Also included are general Target heart rate training zones.........................................................15 fitness guidelines. Please read this Owner's Manual in its entire- Beating the dropout odds: Jump start your fitness program......16 ty before getting onto the 130i/230i bike and working out. So Summary of Surgeon's General Report on let's get started. physical activity and health..................................................................16 Make exercise a habit ............................................................................17 Take your time and have fun! It's never too late for fitness ...............................................................18 Suggested readings...............................................................................18 Schwinn Cycling & Fitness Inc. Limited Warranty ...........................19 F I T N E S S S A F E G U A R D S Before starting any exercise program, consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone) and time appropriate for your particular age and condition. If you have any pain or tightness in your chest, an irregular heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP! Consult your physician before continuing. 2 3 HOW TO USE THE 130i/230i BIKE FIG.2a s Upper body positioning For added enjoyment, comfort and variety during your workout TION s Seat adjustment on the 130i bike, experiment with moving your hands and arms Proper seat adjustment helps ensure maximum exercise to various positions on the padded handlebars (Fig. 4). efficiency and comfort, while reducing the risk of injury. 1. Place one pedal in the forward position and center the ball s Using the computer of your foot over the center of the pedal. Your leg should be For added variety, the on-board computer features a selection slightly bent at the knee (Figs. 1 and 1a). of 5 preprograms as well as manual mode. The manual mode 2. If your leg is too straight or your foot cannot touch the program can be easily accessed via the Quick Start button. All pedal, you will need to move the seat down on the 130i or for- other workout programs require you to input data. The com- ward on the 230i bike. If your leg is bent too FIG.3 puter also features multi-feedback functions and easy-to-read FIG.1 much, you will need to move the seat up on LED displays to keep track of your workout performance and the 130i or backward on the 230i bike. progress. By taking a few moments to fully understand the 3. Adjust the 130i seat by first dismounting the computer operation and functions, you will get more pleasure, bike, then pulling out the adjustment knob on motivation, and value from your exercise bike workouts. the seat tube and releasing the locking pin (Fig. 2). Lower or raise the seat to the desired To get started, plug the exercise bike into a standard 120v, 15 height. Release the seat knob, engaging the amp outlet. Do not remove or bypass the three-prong plug OPERA locking pin. Be sure that the pin is fully secured with an adapter for use in a non-grounded outlet. Turn on the in a seat post hole. To adjust the 230i seat, pull two power switches located near the insertion of the power the seat lever up with your right hand to cord and on the right rear side of the computer. There are two FIG.4 release the seat (Fig. 2a). Slide the seat forward options for accessing the computer programs: 1. Utilize the or backward to the desired position. Then push "Quick Start" feature or 2. Program the computer by entering the lever down and firmly lock in position. specific data as explained on the next page. FIG.1a s Foot positioning/pedal strap adjustment s Quick Start 1. Place the ball of each foot on the pedals. To utilize the Quick Start feature, simply press the "Start/Reset" Rotate the pedals until one foot is within arms button and the computer will begin immediately. The default reach. Then, reach down carefully and fasten setting for the quick start program is a 20 minute, manual the rubber strap over your shoe and secure it mode program with a resistance level of three. The resistance to the pedal by slipping the nub at the end of level can be changed at any time with the UP or DOWN arrows. the pedal through one of the slots in the strap. Pull down the strap until it snaps into place (Fig. 3). Repeat for the other foot. Point your F I T N E S S S A F E G U A R D S toes and knees directly forward to ensure max- imum pedal efficiency. Pedal straps can be left Failure to follow any of these safeguards may result in injury or serious health problems. FIG.2 in place for subsequent workouts. • Do not place fingers or any other objects into moving parts of the exercise equipment. • Keep children and pets away from the 130i/230i bike. A child's curiosity may result s Lower body workout in injury. Do not allow children to use the 130i/230i bike. The machine is designed and Once you are in position and sitting comfort- intended for adults, not children. ably, slowly begin pedaling with your hands • Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not resting on the hand grips. Note: The handlebars expose hands or arms to the drive mechanism. next to the computer console on the 230i Bike • Do not dismount the 130i/230i bike until the pedals are at a complete STOP. are used for mounting and dismounting only. • Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is Pedal at an easy pace and low resistance until in operation. you feel secure and comfortable. Then try experimenting with the range of resistance levels available using the controls on the computer console. 4 5 HOW TO USE THE 130i/230i BIKE COMPUTER INTERVAL CLOCK ENTER FIG.6 The 130i/230i computer keeps track of the following functions: PROGRAM & LEVEL WINDOW BUTTON TION WINDOW PROGRAM s Time — After entering your desired workout time at the 3:25 LEDS beginning of your workout, the TIME feedback function will count elapsed time, in minutes and seconds, for the duration of your workout (Fig. 6). s RPMS — The RPMs feedback function keeps track of your FIG.7 pedal speed in revolutions per minute (Fig. 7). 82 s Speed — The SPEED feedback function displays your cur- rent workout pace by calculating and averaging your approxi- mate miles or kilometers per hour (Fig. 8). s Watts — The WATTS feedback function keeps track of the approximate energy required to pedal the machine (Fig. 9). FIG.8 s METS — The METS feedback function calculates the START/RESTART 20 approximate calories burned per hour divided by the user's OPERA BUTTON FUNCTION weight. It can be used to compare power outputs of two FUNCTION WINDOW users of different weights. LEDS FIG.5 s Calories — The CALORIES feedback function displays the s Programming the Computer approximate calories burned during your workout (Fig. 10). 1. Enter your weight by using the UP and DOWN arrow buttons FIG.9 followed by the ENTER button. s Distance — The DISTANCE feedback function displays the 2. Enter the desired workout time by using the UP and DOWN arrow buttons followed by the ENTER button. 202 approximate miles ridden (Fig. 11). 3. Select a program using the PROGRAM button or the UP and s Scan — The computer is automatically in SCAN mode, Down arrow buttons. To choose Manual mode or one of five providing a continuously changing display as it rolls through pre-programs, simply push the PROGRAM button or the each of the individual feedback functions. When the UP/DOWN arrows until you light up the LED next to your SCAN/HOLD button is pressed once, you can lock on whatever choice. Then press the ENTER button. FIG.10 function is displayed at that moment. You can return to SCAN 4. Finally, choose the level of your workout using the UP/DOWN mode by pressing the SCAN/HOLD button again. arrow buttons followed by the ENTER button or the START/RESET button. Enjoy your workout. I46 s Reset — You can RESET and clear your computer of workout data by pushing the START/RESET button, or by Note: You can change the resistance level at any time during a simply turning the computer OFF. program using the UP/DOWN buttons. s Pause/No Pause Mode — You're computer is factory set CAUTION! DISMOUNT THE EXERCISE BIKE ONLY AFTER THE PEDALS FIG.11 to the No Pause Mode. In this mode, the position in your HAVE COME TO A COMPLETE STOP. workout is lost shortly after you stop pedaling. If you wish s Other features of the Computer The bike computer keeps track of a variety of feedback func- 9 your computer to store the location of your last workout and begin at this point when you begin your next workout, you tions. When a particular FUNCTION LED is on, that function can set your computer to the Pause mode. To toggle between readout will appear in the FUNCTION WINDOW. You can choose the two modes, simply turn off the power switch located on to continuously SCAN through the different functions or HOLD the back side of the computer. Hold down the DOWN arrow on any one function. button while you turn the power switch back on. This action will toggle between the two modes. 6 7 SCHWINN EXERCISE EQUIPMENT MANUAL 130i/230i BIKE MAINTENANCE Edmund R. Burke, Ph.D. s Getting the Most Out of Your Home Fitness Program s Moving your 130i/230i bike The three main reasons for the increased popularity of home fitness gyms GUIDELINES FIG.12 and exercise are convenience, convenience and convenience. For any fitness To move the 130i/230i bike, carefully lift the rear end of the bike program to be successful, it must be done on a regular, sustained basis. With and steer it to another location. Be gentle while moving the unit equipment in your home, you can roll out of bed, put on a pair of sweats, and as any sharp impact directly or indirectly to the computer can start working out while the coffee is brewing. affect computer operation (Fig. 12). For many, home workouts are easier to fit into their hectic schedules. No getting in the car and having to go to the health club. No standing in s Leveling your 130i/230i bike line to use the stair climber. Then there is the comfort and safety factor. Who wants to run outdoors during a raging blizzard. Or, who wants to ride The 130i/230i bike can be leveled to compensate for uneven a bike on busy city streets during rush hour in the heat of summer. It's surfaces. To level the bike, raise or lower the two leveling bolts much more comfortable to hop on your Schwinn home fitness equipment located on the underside of the rear stabilizer by screwing them and exercise in the comfort and security of your air-conditioned room. Privacy and cleanliness are also important. Many feel intimidated in a gym, in or out as needed (Fig. 13). especially if they are carrying around a few extra pounds. At home you can FIG.13 exercise without feeling as if you are being rushed or that anyone is looking s Maintenance at you. No more lying down on a sweaty bench or wondering if you'll catch Use a damp cloth to wipe your 130i/230i bike and computer free athlete's foot in the shower. of sweat. Flexibility of time may be the biggest advantage. Work schedules vary for IMPORTANT: To avoid damaging the finish on your 130i/230i bike many people who work flex shifts or have a family that has different schedules. Parents with children soon discover that exercising at home turns out to be and computer, never use a petroleum-based solvent when clean- the only viable alternative if they want to stay fit. But parents and busy workers ing. Avoid getting excessive moisture on the computer. may not be the only ones who benefit from exercising at home. s The Stanford Home Exercise Study Recently, researchers at Stanford University School of Medicine, conduct- ed a year long study of over 350 individuals to examine the effectiveness and compliance of a group of supervised home exercisers versus a group of individuals who reported for a group session at the university. The subject population included middle aged men and women and included fit individuals as well as individuals who were overweight and smoked. Individuals in both the high intensity (three 40-minute sessions per week on the treadmill at a 73 to 88 percent of max heart rate) and low intensity group (five 30-minute sessions at 60-71 percent of max heart rate) reported significant- ly greater adherence than those in the university group based program. Many at the beginning of the study thought that the university based group would have a greater compliance rate than the home based group, because of the camaraderie of the group and the instruction given by the instructors. But the study found the opposite to be true. The group program was just too inconvenient over the 12 month period for the subjects to justify the benefits. But the good news was that all three groups showed fitness improve- ments. With the individuals in the low intensity group achieving similar results as the high intensity group. Good news for those of you just starting out in a moderate exercise program. Perhaps most importantly, research has also shown that it's never too late to start exercising . . .and experiencing the benefits. Studies conducted at Tufts University, for instance, show that even people in their 90's can significantly increase their strength as a result of following a moderate, strength training program. Exercise is one of life's joys. It energizes–it gives you a sense of well-being and accomplishment and it keeps you healthy and fit. There is great pleasure in being able to set goals, accept your own challenges and push yourself to a better life of health and fitness. Once you have made the commitment to get started in a home fitness program, here are some suggestions that you may want consider to help you 9 8 STEPS TO GETTING STARTED get off on the right foot and stay motivated. Realize that any new habit is Individuals who will support me in my exercise program: difficult to establish at first, but it can be done. Follow these steps and you'll be on your way to establishing and using your home fitness center for Person #1_______________________ improved health and fitness. Enjoy the journey! Person #2_______________________ Person #3_______________________ GUIDELINES √ Get a physical exam. If you have been inactive for several years or new to an exercise program, be sure to consult with your family physician. Individuals who can workout with me: Especially if you're over 35, have health problems or have a history of Person #1_______________________ heart disease in your family. Person #2_______________________ √ Begin planning for your home fitness center. Set aside a portion or a Person #3_______________________ room in your house or apartment that is exclusively for fitness, and make sure that it is as comfortable as possible so you'll enjoy using it. If you like Over the last 25 years, ever since the introduction of Dr. Kenneth Cooper's music or like to look outside while exercising, make sure these things are book, Aerobics, many individuals have focused on walking, running, cycling, accessible. Do not force yourself to exercise in a part of the house that swimming, and other types of aerobic activity as their only means of exercise. isn't comfortable, you will not feel motivated to exercise. Unfortunately, this has led to many of these same people neglecting other key components of fitness; such as strength training, flexibility and body √ Do you need a companion? If you prefer to exercise with someone, find a composition. Many of us lack the strength to carry a full back of groceries, or friend to train with who lives nearby. Encouraging your spouse or children the flexibility to pick up our shoes without bending at the knees. In addition, to exercise with you is an excellent way to stay motivated and promote as we have aged, we have replaced muscle tissue with fat tissue. family unity. Continued work by Dr. Cooper at the Institute of Aerobics Research, is showing that in addition to the need to stress our cardiovascular system, that √ Make fitness a part of your daily lifestyle. Include it in your daily planner more attention needs to be placed on building stronger muscles and increasing just as you would any other appointment. Keep the appointment; you'll be joint flexibility. They are talking about the benefits of balanced fitness: regular glad you did. physical activity that includes strength training and flexibility (stretching) in addition to aerobic conditioning. √ Use affirmations. Affirmations will help you program your subconscious For many years, "fitness" has been solely a measure of cardiovascular to accept new beliefs. They should be positive statements. "I am living a (aerobic) endurance. And, while aerobic fitness is the cornerstone for health healthier lifestyle by exercising several times per week at home." Repeat and quality of life, there are two other components that are nearly as impor- your affirmations several times per week. tant. When developing your home fitness program it is only appropriate that you develop all three components in order to achieve balanced fitness, and thus optimal health and quality of life. The three components are: s Home Fitness Planning Worksheet — Muscle strength — Cardiovascular fitness Target date to begin exercise program:_____________________ — Flexibility Times of day I can exercise: Time #1________________________ s Balance Fitness Time #2________________________ Many people considering beginning a balanced home fitness program still Time #3________________________ think "no pain, no gain." They usually think they have to cycle or lift weights Days of the week that are good for me to workout: until they are over-tired and their body aches. This idea of fitness is outdated. Day #1_________________________ What they don't realize is that, in a short time using proper guidelines, the initial tiredness or soreness will be replaced by increased energy for work and Day #2_________________________ recreation and an increased sense of well–being. Day #3_________________________ Since 1978, the American College of Sports Medicine (ACSM) has had an Activities I would like to experiment with: influence on the medical and scientific communities with its position state- ment on "The Recommended Quantity and Quality of Exercise for Developing Activity #1 _____________________ and Maintaining Fitness in Healthy Adults." For the first time since 1978 the Activity #2 _____________________ ACSM has revised its recommendations on exercise for healthy adults. The Activity #3 _____________________ new paper published in 1991 expands and revises advice on cardiovascular fitness and body composition, and now recommends that you add resis- Exercise goals I wish to accomplish: tance training. This is new information to those of us who have only cycled, Goal #1_________________________ ran, swam, watched our body weight and controlled our diet to attempt to Goal #2_________________________ maintain fitness. Balanced fitness can do more to ensure a long, healthy life than just about Goal #3_________________________ anything else known to the medical community today. It's never too late to start a fitness program but ideally, you should build strong muscles, flexibility and a strong cardiovascular system early in life and enter the later years with your physical potential at its maximum. 10 11 IDENTIFYING YOUR BALANCED FITNESS GOALS s Muscular Strength Keep in mind that the ACSM recommendations are guidelines for the average person, not a champion athlete training for the Olympic Games. The new guidelines have added resistance training since the ACSM An appropriate warm-up and cool-down, which would also include flexibility recognizes the increasing importance of maintaining strength as a health exercises, is also recommended. While many of you will need to train with benefit as we get older. The rationale for the addition of strength training GUIDELINES more mileage and at a greater intensity to race competitively, the important to the guidelines is a result of a ten year follow-up study on master runners factor to remember for most people is that if they follow the ACSM guidelines (along with other studies). Those who continued to train aerobically without of physical activity they will attain increased physical and health benefits at upper body exercise maintained their body's oxygen transporting capacity the lowest risk. Below is a table outlining the guidelines (Table 1.1). over the years, but lost about 4.5 pounds of lean body mass; those who The ACSM guidelines, if followed, can result in permanent lifestyle changes included strength training in their program maintained their lean body mass for most individuals. The good news is that, with the right approach, exercising along with their aerobic capacity after 10 years of aging. at home can and should be pleasant. You can combine strength training, aerobic The guidelines also show where consistent resistance training helps main- exercise and flexibility activities that you enjoy and gain valuable health benefits. tain bone and muscle mass as we get older. For women, strength training (along with the aerobic work) may also protect against post menopausal bone Strength Training Aerobic Exercise Stretching loss and osteoporosis in their later years. The guidelines recommend that two strength training sessions per week Frequency 2 to 3 times/week 3 to 5 times/week 3 to 6 times/week should be added to your workout schedule. We recommend three sessions a Intensity 8-12 reps 60-90% of "easy" max HR week during the off-season and two sessions a week for maintenance during feeling until fatigue the in-season. The new ACSM guidelines recommend one set of eight to 12 Stretch Time 20-40 minutes 20-60 minutes 10 minutes repetitions of eight to 10 strength exercises of your major muscle groups per Type 10 exercises any rhythmical 10 stretches session as the minimum requirement. A complete detailed strength training activity program will be outlined in a later section of this book. If weights or other resistance training devices are not available, add calisthenics to your program. s Flexibility s Cardiovascular Fitness To be in total balance it is important to be flexible. While not part of the ACSM guidelines, flexibility is important for you to perform tasks that require The new statement, published in 1991, repeats the four recommendations reaching, twisting and turning your body. Hip flexibility, for example, is on duration, intensity, frequency and various modes of aerobic activity, with important to preventing lower back pain. slight changes. The duration is now 20 to 60 minutes, versus a minimum of 15 minutes in the past. s Exercise and Body Composition Intensity of exercise can be determined by two methods. The first is the familiar use of target heart rate. The guidelines state that you should aim to Body composition is an important component of health-related fitness. work at 60 to 85 percent of your maximum heart rate (max HR = 220 - your age) Good body composition results from aerobic activity, strength training and or 50 to 85 percent of your maximal oxygen capacity (determined by doing a proper diet. stress test on a bicycle ergometer or treadmill at a medical facility). Your everyday caloric balance will determine whether you will gain or lose Duration is dependent upon the intensity of the activity; for those who like weight from day-to-day. Caloric balance refers to the difference between the to work at a lower intensity they should work out longer. Low to moderate calories you take in from food eaten and caloric expenditure or the amount of intensity cycling, stepping, walking, or cross-country skiing is best for most energy you put out in daily activities, work or exercise. adults, because higher intensity workouts can lead to increased risk of injury Body weight is lost when caloric expenditure exceeds caloric intake or and it is easier to adhere to the exercise routine. Beginners can achieve a when caloric intake is less than caloric expenditure. It is a known physiological significant training effect from low intensity workouts. If you're already fit fact that one pound of fat is equal to 3500 calories of energy. Though it is pre- and want to improve, gradually increase your intensity. dictable that shifts in caloric balance will be accompanied by changes in body The type of activity, once again, should include anything that uses large weight, how your body loses weight varies on the various programs you may muscle groups, and is rhythmical and aerobic in nature, such as cycling or run- undertake to lose weight. For example, low calorie diets cause a substantial ning. Other activities could include stair climbing, cross-country skiing, walking, loss of water and lean body tissue, such as muscle. In contrast, an exercise- etc. These activities need to be carried out three to five days per week. induced negative caloric balance results in a weight loss of primarily fat stores. If you were to add a resistant training component to your program, s Training Effect you may also see a slight increase in weight due to a gain in muscle mass, while an aerobic based program usually results in a maintenance of muscle Duration, intensity and frequency of training stimulate the aerobic training mass. While both approaches to weight loss are effective, aerobic activity effect. Any training done below the ACSM guidelines will not be sufficient is found to be very effective because metabolism stays sustained for longer enough to give you the aerobic training effect. If you are exercising more periods of time and energy. Expenditure is greater with activities that use than the recommendations, it will not significantly increase the aerobic train- large muscle groups such as walking, cycling, cross-county skiing, etc. ing effect, though athletes training for competition need to exercise more to Follow these guidelines when engaging in a weight loss program that be competitive. It is important to remember not to over do it; your body combines exercise and caloric restriction: needs adequate recovery from a hard workout. In general, endurance training for fewer than two days per week at less • Ensure that you are consuming at least 1,200 calories per day in a balanced than 60 percent of maximal heart rate, for fewer than 20 minutes per day, and diet. You need to consume calories for everyday bodily, healthy functions. without a well-rounded resistance and flexibility program is inadequate for • You should not exceed more than a 500 to 1,000 calories per day negative developing and maintaining fitness in healthy adults. It is just that simple. caloric balance, combining both caloric restriction and exercise. This will result in a gradual weight loss, without a loss of lean body weight (muscle). 13 12 You should not lose more than 2 pounds per week on a diet. IDENTIFYING YOUR BALANCED FITNESS GOALS IDENTIFYING YOUR BALANCED FITNESS GOALS • Include an exercise program that provides as least 300 calories or more of models audible feedback) as to what your heart rate is while exercising, and activity per day. This is best accomplished with exercise of low intensity and allows you to stay within your selected target heart rate zone. long duration. Many pieces of home fitness equipment give estimates of In addition to aerobic exercise, the ACSM recommends that healthy adults calories burned while exercising. Remember these are approximate calories perform a minimum of 8 to 10 strength exercises involving the major muscle GUIDELINES burned, exact amounts will depend on type of exercise, your body size, groups a minimum of two times per week. At least one set of 8 to 12 intensity and duration. repetitions to near-fatigue should be completed during each session. • Add resistance training to your program to add muscle mass. Muscle cells These recommendations are based on two factors: are more active than fat cells and will help you burn more calories per day. • Include use of behavior modification techniques to identify and eliminate • Most people aren't likely to adhere to workout sessions that last more than bad diet and eating habits. 60 minutes. The regimen outlined above can be completed in 30 minutes or less, and when combined with 30 minutes of aerobic activity and flexibility You should strive to burn between 300 to 500 calories per exercise session gives you a balanced workout. and 1000 to 2000 calories per week in exercise. Remember that sustained • While more frequent and intense training is likely to build greater strength, aerobic activities that use large muscle group will cause the greatest energy the difference is usually very small. expenditure. If overweight or obese, you may want to keep the intensity even lower s Cool-Down than 60 percent of maximum heart rate to keep the risk of orthopedic injuries at a minimum. Nonweight-bearing activities such as stationary The cool-down enables your body's cardiovascular system to gradually cycling may be considered for this group, or for those who suffer from return to normal, preferably over a 5 to 10 minute period. Bringing your orthopedic or arthritis problems. workout to an abrupt halt can cause light-headness, since blood will pool in your legs if you abruptly stop working. Lower your exercise intensity s A Balanced Workout gradually over a period of a few minutes. When your heart rate has returned to below 110 beats per minute you can stop exercising on whatever piece of All of your balanced home workouts should include three parts: equipment you are on. Always keep in mind that warm-up and cool-down are just as important as – Warm-up the activity phase. Both can prevent many common injuries from occurring. – The main aerobic and/or strength routine – Cool-down s How To Determine Your Maximum Heart Rate Together, exercise and recovery comprise fitness conditioning: deny The best way to determine your maximal heart rate is to calculate your either and you invite injury and minimize benefits. Our bodies and minds target heart rate zones. Simply record your heart rate several times when become stronger and more efficient in response to their use and exercise. you are putting out a maximal effort, such as when you are going all out on Overuse and overload will cause breakdown. You don't want too much, a stationary bicycle, or during a hard session of stair climbing. but just enough. The easiest option is to estimate your maximum heart rate based on a The secret is to know when you are pushing too much or too little. formula which has been well-established for reliability: take the number 220, Monitoring your heart rate tells you how much to exercise and when to rest. and subtract your age. For example, a 45 year old would have an estimated maximum heart rate of 175 (220 - 454 = 175). The target heart rate zone for s Warm-up aerobic training would be 105 to 149 beats per minute (60 to 80 percent of the maximum). A good warm-up will help you perform better and will decrease the aches and pains most people experience. The warm-up prepares your muscles for s Target Heart Rate Training Zones exercise and allows your oxygen supply to ready itself for what's to come. Studies show that muscles perform best when they're warmer than normal There are three primary heart rate training zones. The first is often body temperatures. Warm-up exercises include cycling, walking, skiing slowly referred to as the "fat burning zone", because the intensity is moderate until you begin to break a light sweat. This normally takes about 5 to 10 enough to require your body to primarily use fat as the fuel source for the minutes. If using a heart rate monitor, raise your heart rate to about 110 to 120 exercise. You should exercise at 50 to 65 % of your maximal heart rate to beats per minute during your warm-up. achieve this level of intensity. While you workout in this and the other zones, Stretching before and after exercise also serves many purposes. By promot- your heart rate should fall somewhere between these two figures. People ing flexibility, it decreases the risk of injury and soreness. It also enhances just starting out on an exercise program or who want to lose weight should physical performance by allowing you to maintain a comfortable position on concentrate on maintaining their heart rate in this zone for 20 to 30 minutes the bicycle longer. Take a few minutes to stretch your legs, shoulders and per day, 3 to 5 days per week. lower back before you get on your home equipment. The second zone discussed above is known as the "aerobic exercise zone" or is shown on many charts as the "target heart rate zone." In this zone you s Aerobic/Strength Exercise should exercise at 60 to 85% of your maximal heart rate. Training in this zone helps you build aerobic endurance and constructs a base upon which you can Vigorous aerobic exercise is the core of your workout program. The progressively add more demanding workouts as your cardiovascular intensity of your exercise must be strenuous enough to raise your heart rate fitness increases. into your target zone. This is usually between 60 and 90% of your maximum A higher level of training can help increase both your speed and tolerance heart rate. Cycling, or any exercise done in this range, is usually called aerobic for the buildup of lactic acid, the primary waste product of anaerobic metabo- exercise. It means your body, your heart, and the various exercising muscles lism in your muscles. This type of workout from 85 to 100% of maximum heart 14 are working at a level at which oxygen can be utilized. Exercising with a heart rate usually consists of short, hard sprints or repeated hill running and is 15 rate monitor allows you to constantly receive visible feedback (and on some referred to as "anaerobic training." TABLE 1 EXERCISE FITNESS GUIDELINES Varied training in all three of these zones will add to increased levels of General's findings are not convincing evidence enough to keep most us fitness and improved performance and add more energy to your life. "Most exercising on a consistent basis, what is? training programs use a combination of training intensities to increase perfor- Scientists are finding that the process of beginning, increasing and mance capacity," according to J. T. Kearney, Ph.D., Senior Exercise Physiologist ultimately sticking to an exercise program is a combination of two elements: GUIDELINES at the U. S. Olympic Training Center in Colorado Springs. Kearney suggests that finding the right incentives and building a habit. And, as we will see, these it is important for individuals to monitor intensity. "There are many different two motivational factors are connected, but distinct. ways to monitor training but monitoring heart rate response is the simplest, Focusing on the positive is one of the best incentives to exercise. Avoid most convenient and least expensive physiological method for monitoring looking at exercise as a way to fix something that's wrong with your body. training," Kearney says. Instead, focus on your successes. Pat yourself on the back each time you've made it though a workout. Thrive on the energy that exercising gives you. s Predicted Target Heart Rate Zones for Different Ages Reward yourself with a dinner out, after you have reached a certain weight loss goal, or buy yourself a new workout outfit. With these rewards, you'll Age Maximum Predicted Aerobic Target go back for more, and your body will show results. Heart Rate Zone: 60-85 % Don't view exercise as punishment. Don't look at exercise as something that 20 200 120-170 has to be tackled because you are out of shape. Think of exercise as an invest- 25 195 117-166 ment in your health, your physical looks and your mental outlook. As you run, 30 190 114-162 walk or lift weights, concentrate on the positive energy being generated within 35 185 111-157 your body and the renewed sense of life and wellness you feel. 40 180 108-153 The basics of any fitness program are planning and setting goals. Goal setting 45 175 105-149 and formulating a plan are the most clear ways of establishing a consistent 50 170 102-145 program of exercise; they are also a powerful form of direction and motiva- 55 165 99-140 tion. Take some time to think about what will help you begin your exercise 60 160 96-136 program. Write these down in your daily planner or diary. Goals provide a sense of purpose and incentive that can drive you to your intended destination. After several weeks of "aerobic conditioning," certain changes become However, for goals to be effective they need to be realistic. Motivation will be apparent. What was a barely attainable level of exercise before, now becomes strengthened only if it's possible to reach your objectives. quite easy. Whereas cycling or running at a certain pace or speed may have Consider this: Your mind and body will respond better to exercise if you previously caused your heart rate to go up to 135 beats per minute, that pace start with 20-minute sessions, three times a week, rather than an hour session can now be achieved at a lower heart rate. In short, your heart is becoming four times per week. Once the sessions become a routine, aim for 30 minutes, stronger, larger and more efficient, and your body is able to do the same work then increase from there. with less stain. The most important thing in any exercise program is to do your best to Regardless of your maximum average heart rate or your target heart rate, keep progressing, backsliding as little as possible and getting back on the horse you should consult with your physician or with a sports medical expert to just as fast as possible if you fall off. Try to anticipate lapses: If a crazy workday establish, with precision, the rates that are right for you, your age and your looms, get up early and squeeze in a short ride on a stationary bicycle so that medical and physical condition. This is especially important if you are over the you've achieved something even if it isn't your regular workout routine. When age of 35, been sedentary for several years, overweight or have a history of on a business trip, stay in a hotel that has an onsite workout facility. heart disease in your family. Exercise is one of life's joys. It energizes – giving you a sense of well-being and accomplishment and keeps you healthy and fit. There is great pleasure in s Beating The Dropout Odds: Jump Start Your Fitness Program being able to set goals, accept challenges, and push yourself to a better lifestyle of health and fitness. No matter what your reason for exercising – You already know you need to exercise. And you're probably trying – to lose weight, to get fit, or to feel better –- motivating yourself to exercise at least a little. But let's get serious: If you don't add regular exercise to your on a regular basis requires changing your behavior. life, you're missing out on a sure bet. This is one area where medical research all points in the same direction. s Make Exercise A Habit "Starting to exercise is comparable, from a health benefit standpoint, to quitting smoking," says the recently released Surgeon's General Report on The key to a successful fitness program is getting your body to do what Physical Activity and Health. your mind knows it should. Here are six mental strategies to help keep you focused on your fitness goals. s To sum up the recent report: 1. Clarify why you want to exercise. If you want to gain strength – is it to • Regular physical activity offers substantial improvements in health and well- swim more laps, or to tone-up your body. By understanding and detailing being for the majority of Americans. your goals, you will be better able to stay motivated. • If you exercise regularly, the reports show, you'll reduce your risk of heart 2. Vary your workout. To make your routine more enjoyable, vary it once in a attack, cancer, diabetes, high blood pressure, osteoporosis, and even the while. Supplement your indoor cycling with outdoor cycling and strength common cold. training. These activities make exercise more interesting and increase your • Regular exercise, regardless of the intensity, can help you fitness level by making you utilize different muscle groups. control stress, sleep problems, and depression. 3. Focus on the positive. Avoid looking at your exercise program as a way to fix something that's wrong with your body. Instead focus on your But even with all this evidence, only 22 percent of Americans engage in successes. Congratulate yourself after each workout. Thrive on the energy exercise for 20 minutes a day. And even among individuals who begin that exercising gives you. 16 exercise programs, the dropout rate is about 50 percent. So if the Surgeon 17 4. Develop a constructive attitude. Do not focus on what you are giving up to SCHWINN CYCLING & FITNESS INC. exercise on a regular basis, but on what new options you'll have after you LIMITED WARRANTY become fit. 5. Engage your body and mind. Connect on a deeper level, you'll be more likely to stay with your routine. If your exercise time on a stationary bike SCHWINN CYCLING & FITNESS warranty or, at Schwinn's election, GUIDELINES is your 30-minutes away from work or a time for reflection, you're much INC. LIMITED WARRANTY FOR to the repayment of an amount equal more likely to stick with it. Individuals claim to experience an increased to the purchase price of the exerciser EXERCISER PRODUCTS product in question. sense of creativity and an enhanced thought process due to a regular exercise program. 6. Consider many of the physiological benefits. If a strong and fit body isn't All Schwinn exerciser products are Some states do not permit the exclu- enough to keep you motivated, consider some of the hidden benefits of warranted to the retail purchaser to sion or limitation of implied warranties exercise: lower blood pressure, stronger heart, more efficient pulmonary be free from defects in materials and or incidental or consequential damages, system, lower risk of osteoporosis and stress reduction. workmanship. so the preceding limitations and exclusions may not apply to you. Time period s It's Never Too Late . . . for Fitness Warranty coverage extends for the Procedures: Most of us have very busy schedules and to keep our fitness level intact we life of the product while owned by Warranty service will be performed by have to be extremely efficient. These three words, efficiency of effort, form the original retail purchaser except: Schwinn or the authorized Schwinn the core of creating your own home fitness center. Efficiency of effort means fitness dealer from whom you bought producing maximum gains with minimal time spent; this is the goal of most 1. Electronic components are covered the product. Schwinn will have the of us when designing our home fitness program. for two years from date of original option of either repair or replacement The bottom line is you must be creative and innovative to get the best purchase. at no charge for any defective prod- results. With this book and your own creativity a great workout is only a few 2. Exerciser products sold for and uct. Delivery of product to and from moments away; a different grip on the multi-gym, a varied stepping rhythm used in a commercial or institutional the authorized Schwinn fitness dealer on the stepper, a new intensity on the stationary wind-load simulator or a setting are covered for two years is the responsibility of the purchaser. more rapid stroke rate on the rower. By varying your workouts you'll create from date of original purchase. maximum gains in the shortest time frames. The following procedures will apply: As you will see, your home fitness equipment will allow you to reach your This warranty does not cover: 1. Schwinn will replace any exerciser fitness goals and prepare properly for a healthier lifestyle. Anyone who is 1. Any component on original equip- frame that is structurally defective serious about fitness – or for that matter just improving their overall fitness – ment which carries a separate con- with a new frame or replace the should have a few basic pieces of home fitness equipment. It makes no sumer warranty of the parts supplier. unit with a unit of equal or greater difference if you are a competitive cyclist or triathlete, an executive or some- 2. Normal wear and tear. value. Schwinn is not responsible one trying to tone their muscles, the home fitness center is the most efficient 3. Any damage, failure or loss caused for labor charges in replacing way to help you reach your physical potential. by accident, misuse, neglect, abuse, defective frames. improper assembly, improper 2. Schwinn will have the option to maintenance, or failure to follow either repair or replace any other Edmund R. Burke, Ph.D., is author of the Complete Home Fitness Handbook, instructions or warnings in owners defective part or product. Dealer published by Human Kinetics Publishers. It can be found at major book stores manual. labor charges for installing replace- or you can order it by calling 1-800-747-4457. He also serves as Director of the 4. Use of products in a manner for ment or repaired parts are not Exercise Science Program at the University of Colorado at Colorado Springs. which they were not designed. covered by this warranty. 5. Use of any product in other than 3. If you elect to repair a defective a home or residential setting product or part yourself or use the s Suggested Readings: unless otherwise noted in the services of someone other than Burke, Edmund. Complete Home Fitness Handbook, Champaign, IL., Human owners manual. an authorized Schwinn fitness Kinetics Publishers, 1996. Book illustrates how to set up a home gym, purchase dealer, or if you use a replacement equipment and gives workout programs for various pieces of home fitness Limitations: part not supplied by Schwinn, equipment. The foregoing warranties are in lieu Schwinn will not be liable for any of and exclude all other warranties defects or damage caused by the Anderson, Bob; Pearl Bill; and Burke Ed. Getting in Shape: Workout Programs not expressly set forth herein, use of such unauthorized service for Men & Women. Bolinas, CA., Shelter Publications, 1994. Offers information whether express or implied by or parts. on how to set-up a balanced fitness program of cardiovascular, strength and operation of law or otherwise, 4. See your authorized Schwinn fitness flexibility training. including but not limited to any dealer for service or write the implied warranties of merchantability Technical Services Department, Burke, Edmund. Precision Heart Rate Training. Champaign, IL., Human Kinetics or fitness. Schwinn shall in no event Schwinn Cycling & Fitness Inc., Publishers, 1998. Fine-tune your workout intensity. This book fully explains be liable for incidental or consequen- 1690 38th Street, Boulder, Colorado why and how to train with a heart rate monitor. tial losses, damages or expenses in 80301-2602. connection with exercise products. 5. This warranty gives you specific Schwinn's liability hereunder is legal rights and you may also have expressly limited to the replacement other rights which may vary from of goods not complying with this state to state. Effective July 1, 1994. 18 19
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What to Watch: Katy Perry, SNL Gets Rock'd, Black Sails Finale and More
On TV this Saturday: Saturday Night Live returns with host Dwayne Johnson, Black Sails says bon voyage, Nick Jonas leads the Kids' Choice Awards and Epix takes you on tour with Katy Perry. Here are eight programs to keep on your radar. READ MORE

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You are in: Southern Counties > Coast > Sailing
Sailing is a major activity in this area, with many people buying homes here specifically so that they can sail. Olympic medal winners such as Mark Covell train and sail here.
Sailing is a major activity in this area, with many people buying homes here specifically so that they can sail. Olympic medal winners such as Mark Covell train and sail here.
Bosham's sailing club is one of the largest in the harbour. It was the first to be established on the Sussex side of the Harbour and now it is close to celebrating its centenary – a long way from pretty humble beginnings.
"The club was established in 1907. It didn't have a club house and meetings were held in the local pub, the Anchor Bleu. After the Second World War they hired or bought a motor gunboat and had it moored up against the quay here- it accommodated about twenty people.
By 1856 they were offered the old mill as a club house, the whole place was renovated and we are still there today." said the man who heads the club, its commodore, Phillip Riesco.
"We are very lucky, because our Chichester harbour must be one of the greatest natural harbours in the UK. It is tidal, which makes it slightly more difficult to sail in than a lake or a reservoir. There are about sixteen yacht clubs in the harbour, so over a weekend it gets very busy, so you need to keep a lookout, but during the week you'll find that it is very much as it was fifty or sixty years ago." he said.
It's the tide that gives sailors some problems – at some times of year the water rolls back so far that club races are started from a point far to the west on land on the other side of the Bosham creek.
"The tides do make it quite difficult to sail in, because you have to allow for the current., so you learn where all the shallow places are pretty quickly; you end up on the mud otherwise. You can very easily be going very fast with a lovely white bow wave yet in fact be going astern – that means going backwards. "
The safe waters here are highly suitable for learning to sail and, at the moment, the 450 cadet members of Bosham Sailing Club comprise about one third of the club.
"Every year we have a junior week, which is a week when about 125 dinghies participate and we have been doing that for about fifty odd years I daresay – we're well known for it. " said Phillip Riesco. So well, in fact, that older members of the club insisted on having their own version last year.
The mill in which the club is housed is leased from the Earl of Iveagh, Lord of the Manor of Bosham, head of the Guinness clan and one of the wealthiest men in Europe. The large black wood building at the end of the quay – the Raptackle – was once used to store ropes and nets for the local fishing industry.
Now retrace your steps and move onto Quay Meadow – the long green lawn in front of the church and facing out to sea.
last updated: 07/12/07
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text: The Soul-Eater wiki last edited by Malhavok on 12/21/13 11:44AM View full history K`rll is a member of the alien race known as the Deonists (who worshipped a being named The One Above All: not the Celestial). In the past the Deonists had a symbionic relationship with him until he died fighting off an alien armada. Using the energy to sustain their world they began to capture god-like beings as powerful batteries.The remaining Deonists, calling themselves the Soul Survivors,captured Odin in an attempt to use his powers as they had previously. But when the Asgardian Gods came to rescue him, one of the Soul Survivors made a construct of the psionic energy from the stolen power of Odin to battle them, but failing its purpose the Soul Survivors were defeated. Later K`rll attemped to recreate such construct absorbing the life force of his fellow Soul Survivors, thus killing them all. During the Kree/Shi`ar War, when the Nega-Bomb exploded and killed off the trillions of souls, K`rll absorbed their souls as well. Quasar, Makkari, and Kismet were sent by the Mourners to find out why the Kree victims never had a true death. When arrived they encountered the gigantic Soul-Eater who wanted to absorb the cosmic entity Origin. Quasar entered the Soul-Eater and convinced the souls that were inside to resist him. This caused the Soul-Eater to explode and release his captive souls.


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Who is favored to succeed the Senate minority leader and why? Politico's Ben White answers.» Read More
Protesters shut down major highways in New York and Chicago amid outrage over a grand jury's decision not to indict a white police officer in the death of an unarmed black man.
The Business Roundtable session provided the president and executives with a chance to share frustrations over Washington, D.C., dysfunction.
Large employers could find themselves facing worker lawsuits for violating health-reform laws under the Affordable Care Act.
A large crowd of protesters took over a section of Manhattan's West Side Highway Wednesday evening after a grand jury declined to indict a white police officer in the death of an unarmed black man on Staten Island earlier this summer.
The state of Texas said it and 16 other states sued President Obama in federal court over his recent executive order on immigration.
Lower gas prices, higher holiday spending and employment growth were expected to act as the main catalysts for a stronger economy.
President Obama tells the Business Roundtable "it makes no sense that we have a first-class economy with second-class infrastructure."
American CEOs gathering in Washington, D.C., tell CNBC corporate tax reform and less burdensome regulations could help unlock the economy's potential.
President Obama will stress three areas the White House and the business community can work together on, said Jason Furman, chairman of the Council of Economic Advisers.
Caterpillar CEO Douglas Oberhelman tells CNBC that company growth is tied to a healthy economy, which is possible by embracing immigrants.
President Barack Obama is meeting with leading CEOs to discuss ways to promote the economy and create jobs during his last two years in office.
Ronald Reagan's support of a federal gas tax hike in 1982 is being used by politicians on both sides of the aisle.
Ashton Carter may be President Obama's top defense secretary nominee among other candidates.
House Republicans are moving to pass a one-year extension of temporary tax breaks affecting millions of businesses and individuals.
The Fed alerted top officials in 2012 when a newsletter distributed confidential details about its policy decisions, ProPublica reported Monday.
This Washington policymaker faces a daunting set of tasks, says Politico's Ben White.
Falling oil prices will boost income growth, even with the potential for lower U.S. investment, New York Fed President William Dudley said on Monday.
Thanksgiving is over and Christmas songs are officially playing on repeat. 'Tis the season for another congressional crisis.
President Obama will meet with young civil rights leaders, politicians and law enforcement as protests continue over Ferguson. NBC reports.
The Supreme Court is weighing the free-speech rights of people who use violent or threatening language on Facebook and other social media.
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Permablitz 157 in Northcote
A wonderful Permablitz began on a sunny day in Northcote. The garden was a good size east facing backyard with not many trees but, typically for Northcote, a couple of good, established fruit trees desperate for a prune.
As usual, Simon and Hermann's Blitzes started with a work station set-up, so late- comers could start working without too much explanation. Work on the double pallet compost bay started immediately and progressed quickly. Other enthusiasts started digging up the old paths that were overgrown with grass over the years.
An old bathtub got converted into a wicking bed with the help of an old vacuum cleaner pipe and elbow grease. Here's Nick, giving a cameo as a fellow designer, presenting a spontaneous workshop on wicking beds and how they work.
Blitz 159 West Brunswick Food Forest
Despite the rainy winter weather, there was strong turnout (50+ volunteers!!!) for Blitz 159 held at the Dunstan Reserve/West Brunswick Food Forest Saturday 12 June. Unlike most Blitzes, the food forest design is in place in West Brunswick and the focus of the Blitz is annual maintenance of this unique public space and garden.
Following on the success of last year's Blitz (#141), it was a great day in the food forest for the couple dozen first-time Blitzers who attended. There were a number of wonderful workshops over the course of the day - tree pruning, tree planting, and composting - with plenty of opportunity for hands on practice!
The trees, including apple, loquat, pear, hazelnut, mulberry, olive, and apricot, appreciated their haircuts and were shaped for easier harvesting and to encourage growth.
The food forest is on track for a great growing season ahead. Volunteers added a few new trees to the mix including persimmon, there's barely a weed to be found and the existing trees got some protective mulching for the year ahead.
The full story of the food forest can be found here, along with information on West Brunswick Community Garden - our host for the day. A big, big thanks goes out to La Manna Fresh, Brunswick Supa IGA, and Vinnies Fruit who kept our volunteers fed on the day. As well, thanks to Bulleen Art & Garden for the plant and tree donations - they are happy in their new home!
Here are more photos of the day.
Guild Event #2 recap
On Tuesday the 20th of May we hosted the second in a series of Permablitz
Designers Guild Sessions at the Farnham St Neighbourhood Learning Centre in
As a reminder, these Guild Sessions are designed as a way to gather, share
skills, and meet the other great people in the Permablitz network. They are
hosted at rotating locations across the city and we'll have three more
events before year end
Alejandra got the night started with a fantastic short workshop on the many
aspects of facilitation. People brainstormed positive and negative
facilitation techniques and we reviewed our experiences. At the end,
everyone had a better understanding of how to be a better facilitator and
Permablitz 158 in Brunswick
The most wonderfully located Blitz happened on May 31st in Brunswick near the Merri, CERES and the Russian Orthodox church.
Over the last 30 years in the "Hipster Fringes" of Brunswick, a unique and highly productive
Guild Session #1 recap
The first Permablitz Designers Guild Session for 2014 was held at CERES on the 7th of April and was a great success! A big thanks to all those who came along to get involved.
We had a great presentation by Nase & Nikki about their eye opening trip to Cuba for the 2013 International Permaculture Convergence, and thanks to Hermann for presenting his controversial angle on Biochar!
Thanks also to CERES & Nase again for hosting us. It was a great evening with plenty of networking, permaculture discussions and some hot debate!
If you'd like to come along to the 2nd Guild Session of 2014, please do! They are open to all, even if you're not on the Designers Guild.
The next event will be on Tuesday 20th May at Flemington's Farnham St Neighbourhood Learning Centre; info here.
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My Name is Evg,am the CEO of the Group called SEED OF ETERNITY which is highly gifted members like T.Fresh,Chronicle and First Lady kini {note 3 are one of the biggest testimonies in my life},am into different genres of music namely,Hip- Hop,RnB,Rock,Classic Soul Music,Raga etc.
whenever i write i can swerve into different directions,Gospel,Conscious,Self hype party music,its important i have content,am a very experimental kind of person and a regular abnormal [creatively speaking].


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I have several posts in various stages but I have not been able to find time to polish any of them so I can get them up. I promise there will be a post soon. In the meantime to wet your whistle here is what I am working on .
United we stand??
Disney wrap up.....
Entrepreneurs??? or Greedy people??
Play Play Play
Monday, March 16, 2015
Posts are coming.....
I have several posts in various stages but I have not been able to find time to polish any of them so I can get them up. I promise there will be a post soon. In the meantime to wet your whistle here is what I am working on .
Posted by Mom at 11:01 AM 0 comments Links to this post
Friday, February 27, 2015
Disney Flat something revealed
I haven't really been able to write my review of my Disney races for various reasons.... mailing because I have a lot to say and not enough time to get it all out and edit it.
However I have had a lot of PM's about my flat something for Disney. Who knew I had readers let alone ones who were intrigued by what the post would be made up of???
So a little background before I let you view my flat something journey at Disney.
I am a huge Muppets fan! I remember being a kid on Saturday night at 7pm parked in front of the TV primed and ready to sing the theme music....
It's time to play the music
It's time to light the lights
It's time to meet the Muppets on the Muppet Show tonight
It's time to put on makeup
It's time to dress up right
It's time to raise the curtain on the Muppet Show tonight
Brings ya back doesn't it??? :)
I have been known to nickname people based on the characters of the Muppets for instance I have named someone in my office Beaker, a guy who coaches a baseball team in my sons little league is The Swedish Chef and I may have even called a few people Ms Piggy a time or two. My son is animal, I have known many a Statler And Waldorf over the years, and well... Kermit is me because its not easy being green.
But then there is Fozzie Bear... who doesn't love Fozzie bear???? All he wants to do is make you laugh and be your friend. Whenever you need a pick me up Fozzie is there. He is loveable, cute and dependable. He is Kermit's sidekick and without him the Muppets just aren't the Muppets.
So I took Fozzie Bear (FB) on my trip. Seemed like he deserved to have a little fun. So below is his adventure. Now while I would have loved to have taken him on the runs and in the park for my visit I was a bit fearful of losing him and that well that would have been catastrophic.
So instead he played it safe and hung out with my on the plane, at packet pick up and in the room. He even made friends with Running Mickey during his Disney stay.
Posted by Mom at 2:41 PM 0 comments Links to this post
Tuesday, February 24, 2015
Public Speaking and giving back......
I am not a public speaker, sure I can carry a conversation on with a group
of people I don't know and I can even tell a joke or 2 to make them laugh.....
that is where my public speaking ends.
I know why I feel this way....it goes all the way back to elementary school and being intimidated because I didn't read very well and I was terrified when called upon for my turn to read out loud to the class. I never really recovered from those experiences and it only got worse as time went on.
As I progressed through life there became the need to speak in front of others more and more. It never got easier and it still to this day riddles me with the same fear I had as a 5th grader reading out loud.
I remember when I was very pregnant with Izzy, I was told (noticed I didn't say asked) to speak about a project I was working on my company. So 7+ months pregnant I get up in front of about 200 folks and give a talk. Terrified!!! I managed that process right down to what I wore to work that day so I ensured people wouldn't see how much I was perspiring. I made it through ... I had some nice comments afterward ...but it didn't make it easier.
In the last 5 years I have had to speak more and more in front of people, I will say it has gotten a bit easier but I still shake in my heels when I know I need to present.
There is a great program called Yearup which was featured a couple of years ago on 60 Minutes and I found it to be very intriguing. This program takes underprivileged youth who may otherwise not get the education/ training they need and brings them together industry to provide them opportunities. These kids have an incredible amount of talent but lack the opportunity to showcase that talent. This program provided them the opportunity.
For 6 months they participate in intense Business or IT training, then for the following 6 months they work for one of the many companies who have partnered with Yearup. They must keep to strict standards while both in the classroom and on the job. A good number of these kids end up with Jobs which then leads them to other various avenues to pay for school and receive the education they desire.
I inquired about become a mentor a while back and at the time they had more than enough mentors. I was asked if I would be interested in coming to speak to a group. I said yes but was non committal on a date.
I was unsure what I would talk about, I don't think I am an inspirational or motivational speaker and the idea of putting something together made we flush with fear. But then something changed and I decided I did need to do this, not because I wanted to conquer a fear but because I wanted to give back some of my good luck and fortune.
I had an outline to talk about my challenges growing up, not only at home but in school. I was going to talk about achieving dreams I never thought possible because of hard work and I was going to talk about failure and that failure is a part of the success process and how it humbles you and makes you appreciate more what you ultimately achieve.
I had a speech, I wasn't going to read word for word because good speakers don't do that, they deliver a speech with ease and passion. The speakers I look up to make it look easy and effortless and better yet keep those they are speaking to engaged.
I began, I was nervous, I started with a joke as I have always been told that is a great icebreaker and a laugh from the audience will put them and you at ease. I spoke, I stuck to my points but I found I expanded on them and I relaxed and the passion I had for my life and my accomplishments and my message came through and best yet I didn't die in the process.
This group of young people were amazing and they have so much to offer, they were full of questions and ideas and no doubt are grateful for the opportunities they have been given.
I wish them all the best of luck in the years ahead and hope to one day connect again with some of them to see how their stories unfold.
Posted by Mom at 7:48 PM 0 comments Links to this post
Wednesday, February 18, 2015
Inspiring Quotes From Extraordinary Women
"Optimism is the faith that leads to achievement." - Helen Keller
"Take criticism seriously, but not personally. If there is truth or merit in the criticism, try to learn from it. Otherwise, let it roll right off you." - Hillary Clinton
"Women asking for raises should not only know their value, but they should ask with the confidence that they're helping the company to be successful." - Senator Kirsten Gillibrand
"When I'm tired, I rest. I say, 'I can't be a superwoman today.'" - Jada Pinkett Smith
Posted by Mom at 8:46 AM 0 comments Links to this post
Friday, February 13, 2015
The slow dance....
I was writing a post about music and while writing it I of course listened to music and a slow love song came on and then I got to thinking.....when was the last time I slow danced?
Sounds silly huh? I am not a dancer my moves look like those of Elaine from Seinfeld. Though I do have a mean car seat dance and let's not forget the sitting on a stool in a club seat dance! But the slow dance is one that is meant for two and it has sent many a middle schooler or Jr High student into a complete tizzy, and it has set many an adult relationship in motion.
I remember being a young girl at St. Mary's Elementary and going to my first dance. I was scared to death! Back then I could get away with some swaying a fist pumping as my upbeat dance and didn't look like a complete dork. (Ok maybe I did but for the sake of this story I am going to go with I
didn't.) However, when the upbeat dance music stopped you were then in the dreaded slow dance mode.
I recall it like it was yesterday it was like a slow motion game of musical chairs, guys awkwardly standing on one side and girls on the other while the DJ encourages the boys to find a girl to ask to dance. Girls in their clicks giggling and staring at the boys, yet trembling hoping that "he" would pick her.
I too had that I hope "he" picks me moment several times. Alas, it never happened, I'd get paired up with some poor guy that felt it was his obligation to dance or be forced to look like a loser standing alone.
I think there were several reasons I was not picked to slow dance within the top 15 girls. 1) I was not a cute girl, I was like many at that age, at a very awkward stage 2) I was taller than most of the boys and what boy wants to dance with a girl taller than him? and 3) I was not one of the cool girls. So 3 strikes and you're out ....right??
I am happy to say I lived through my middle school years and on to my high school years were I outgrew some of my awkwardness and "blossomed" a bit if you will. I did get to slow dance with boys at dances albeit I was terrified doing so. I've since learned to love the slow dance.
So back to my reason for this post...... to talk about the slow dance. When writing the music post and the types of songs that you slow dance to were playing, what popped into my mind was this.... as an adult there are limited opportunities to slow dance let's face it; it is usually at weddings maybe a party or two but that's it! So my hope for you and me is this ... that you are swept off your feet and asked to slow dance by those you love. Slow dancing lets you slow down and enjoy those you are with or those you seek. The slow dance says I am taking time for you and want to be with you and only you. So grab the one you love or the one you like and suprise them with a slow dance... it may spark something or just let someone close to you know you care.
So SLOW DANCE on…
Posted by Mom at 9:00 AM 0 comments Links to this post
Friday, February 6, 2015
A letter to my younger self.....
|Me at 23
|Me at 40
I was encouraged recently to take a look back to see how far I have come. In looking back at old pictures and reflecting on my life it was clear the first thing I would tell my younger self is ......that hair is not working for you!! And thank goodness you found wax for those eyebrows!!! WoW!!! In all seriousness, there is a lot of life advice I would give my younger self and not all of it is about fashion!
Posted by Mom at 4:56 PM 1 comments Links to this post
Monday, February 2, 2015
My flat something for Disney.......
Posted by Mom at 8:34 PM 0 comments Links to this post
Thursday, January 29, 2015
Songs whose words touch my heart and soul......
Music is a very powerful vehicle for emotion .....
I have gained a huge appreciation for all types of music over the years and it has struck me in recent years that it is not just the tune or the hook of a song that I enjoy. But rather the words of the entire song... the meanings behind them the stories associated with the songwriter and the performer.
As I have been writing in recent months I have gained an appreciation of how written works on a paper or in this case computer can be cathartic and healing, but also enlightening and exposing. However taking it to the next level I think is adding music to those words. Sadly a talent I will NEVER have.
I use music for many things in my life...
The Work Out- upbeat, up tempo, songs litter my running play list. The more beats per minute, the more air drum, and sound thumping in the song and you can rest assured it will reside on one of my long run playlists.
The Fun and Silly Songs - Sometimes you just need to let loose and be silly and I have found some silly songs over the years. These songs in some way give me permission to be silly and childlike if only for 3 minutes and 45 seconds at a time.
The Theme Songs- We have all thought about this... what song would you have as your walk up song to the plate, or that song that plays when you arrive at a business meeting or better yet the music that accompanies you when you walk into a house that has been destroyed by the kids!
Songs of the Heart - These seem to be the ones that are plentiful in nature. I remember being a kid in Jr high recording songs off the radio and listening to them over and over and then imagining upcoming dance where I hoped that guy I liked would ask me to slow dance (***shameless blog teaser more on this topic to come in another post). As I have matured the lyrics of these types' of songs have had more meaning in my life, and have caused me to pause and reflect and at times have moved me to tears.
Background Songs- These songs vary for me... they can be soft jazz, country, light rock and dare I say it…. oldies... let's be clear the oldies I speak of are from my lifetime and the fact that I even just wrote the word oldies in reference to my life sent a shiver up my spine.
Below are the links to a small sampling of the songs I love which fit in the categories outlined above. I am predicting it won't be hard to figure out which group they belong to.
So enjoy music, embrace it and see it for the art it is ....one that speaks to everyone...in every situation.
Posted by Mom at 6:56 PM 0 comments Links to this post
Thursday, January 22, 2015
I'll admit it I hated you........
It is no secret I go to therapy; I do so because I want to make myself better. I want to understand who I am and how I tick. I am not ashamed of it and I encourage it not only for me but for those I care about and heck those I don't even know.
Therapy is never easy, some days nothing comes of it, and some days it's as if I just had a sit down with an old friend, and other days it comes with a flood of emotions and still other days a sense of clarity.... and then sometimes fear.
Several months ago my therapist encouraged me to write a letter outlining what I would say to me and others now....
Below is the first of those letters (and there are many, most of which will never see the light of day). Yes, I know it is angry and it was written with a lot of raw emotion.... emotion that I try so very hard to temper and even in rereading this months later I realize I was still tempering when writing. This letter was to my mother and says what I would say to her now if I could.
This is the next step in my therapeutic journey... There will be more to come
I'll admit it I hated you........
I have lived my entire life in a state of anger.... Sure along the way I found glimmers of happiness but in the background there was always pain, hate and anger. I've been lucky in that I have been able to function. In recent years I needed to seek the help of not only medications but also psychotherapy.
It hasn't been until recently where my love and commitment to people have been tested that I realized how much you scarred me and what a ridiculously demonistic impact you had in my life. I hate you for what you put me through and I hate you for the insecure person you made me.
People look at me and think I am strong and tough and able to handle anything and that is nothing but a façade. I learned from an early age to mask my feelings. Whether it be because I was embarrassed because you were mean and hateful to me and those I loved, or because you had to raise me without a father, or because you had many issues for which you blamed me or, just plain crazy. You would impacted every part of my life from elementary school to adulthood and there's no amount of love or compassion or caring or boasting you could've done to people about me that could make up for the years of torture you put me through growing up.
That torture, both physical and mentally has shaped the person I've become. While in some ways it has helped me to rise to become a better person and achieve levels I never knew, it has also haunted me for years. To this day, it impacts every relationship and interaction I have with people regardless of it is business or personal, and it's sometimes more than I can bear.
I have lost people in my life who have meant so much to me because I'm either unable to articulate to them how I feel, or scared, or just plain inept, because of the incredible agony you put me through growing up. I hate that you have made me lose relationships throughout my life that meant the world to me because I'm unable to show and verbalize to people what they mean to me or make sense of it.
I am done having you run my life and while I say I'm done I know you will forever haunt me and those are demons that I need to fight and I will continue to fight for the rest of my life. But I refuse to pass those demons on to my children because they deserve better and they deserve a mom who is better. I HAVE broken the cycle but I will now annihilate it! I hope wherever you are, that you are dealing in some way or fashion for all of the suffering you put me through and continue to put me through.
You have consumed nearly half my life and I will do everything in my power to see that you don't continue to run and ruin my life from the grave. Today, I let you go, I reclaim me and I work to be the person I want to be, I will live for me and for want I want, and while it may not always fit the perfect mold it will fit my mold...me and who I want to be. And she is not perfect nor does she want to be anymore… she wants to live!!!!!!!!
Posted by Mom at 3:33 PM 0 comments Links to this post


text:
Tags dj joshie josh, weird, divers, spins the best of the year
Genres indie, indie rock, experimental, hip hop, rock (beta)
(flag as incorrect)
Artists Atlas Sound, Mikal Cronin, Icebird (beta)
February 23, 2012
Songs That Defined the Year That Just Passed...
"Apathy" is such a great tune.
DJ Joshie Josh: Don't Trifle with Twenty Fourteen by jmogs
A selection of the tunes that moved me in 2014.
2014, best of the year, chicago
Twenty One Three: Little Boy; Big City by jmogs
As tradition dictates.
best of 2013, indie rock, chitown finest
2012 by jmogs
Best of 2012 from DJ Joshie Josh.
2012, bestof, disappointment
Two Zero One One :: A Change Has Begun by jmogs
Songs That Defined the Year That Just Passed.
dj joshie josh, weird, divers, spins the best of the year


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Very thick and heavy. High quality. Chose not to use the shams due to a decorative border that seems uncomfortable to sleep on. Very, very nice comforter.
I bought this as a gift for my sister in law who came to stay with us during a difficult time. I personally do not care for flowers as a motif but she does, so this suited well. Upon her departure as things got better she asked if she could take it with her and I told her it was a gift for her to "take" she still thanks me for it and has enjoyed it for quite some time now. So that speaks volumes for the quality. I highly recommend this as my sister in law has a high standard where is comes to linens, as do I.
Product was stiff as a cardboard 100% polyester. Customer representative was excellent.
- How did the color on site compare with the actual product? ok
- Please tell us about the quality of the product. 100% polyester. what quality?
- How accurate was the on site description of the product? inacurate site described product as 100% cotton.
I purchased this for my guest room. This was just way beyond my expectations. Excellent quality. The only minor problem I had with it was that the green color was not as pictured. It was more of a yellow-green than a sage as shown. However, not a problem.
I fell in love with this comforter and the gorgeous color of green. Very upset about the color. It looks like a sage green on the computer but is a true kelly green or crayola green. I had already painted my daughter's room to match the sage color. Seems like a quality, heavy comforter, but I will be sending back.
The Lorelei 8-piece Full-size Comforter Set is absolutely gorgeous. I was thrilled with the quality and detail. It made my guest room a show piece.


text:
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