Fat No Mas(s)

flip turns - active, Triathlete Mag

2006-11-21T10:34:00.000-08:00

http://www.triathletemag.com/Page900.aspx
ABC's for learning the flip turn
By Trip Hedrick and Clark Campbell

Nov. 8, 2006 -- Triathletes of all levels should view the flip turn in freestyle training as an essential part of their swim workouts. The flip turn can add a competitive edge to your swimming by giving you a chance to compete and race in workout sets. Adding a technically sound streamline coming off your flip turn will give you a free ride at a speed that is greater than you are able to swim.

Here's how:

Keeping it simple step by step
In its most simplistic terms, a flip turn consists of three steps: (A) The somersault/flip to a foot plant on the wall; (B) A streamline push-off; (C) A twist onto the stomach transitioning into the freestyle stroke.

Avoid the dreaded chlorine-induced head rush:
* Do several bobs holding your lips together and forcefully exhaling from the nose.
* Follow that up with several more bobs, letting go of the lips and exhaling through the nose to get comfortable with nasal exhalations.

The somersault
The key to a successful somersault involves approaching the flip while keeping the shoulders parallel to the surface of the water and not allowing any twisting of the shoulders. Try a somersault on dry land with a mat to re-introduce yourself to the motion.

Flip-turn progression
1) Jumping somersault: Standing in chest-deep water, assume a standing at attention position. Initiate the somersault/flip by jumping more forward than up by sliding your chest over the water. Next, execute a chin-to-chest, shoulders-to-thighs and heels-to-butt summersault, keeping the hands at the side throughout. See if you can feel your calves and heels slapping the water as you finish your spin. Remember to exhale through the nose from start to finish.

A common tendency for swimmers learning a flip turn is that of focusing more on the outcome of the flip turn i.e., the on-the-stomach push-off rather than focusing on the process of the summersault that places a swimmer in a position on the wall to execute a strong streamline. We have found that an outcome-based focus often drives a swimmer to drop a shoulder on the approach, creating an unwanted twist resulting in a disjointed turn. The next progression will assist you in keeping the shoulders square.

2) Hand-to-hand partner drill: In chest-deep water, have a partner stand behind you with their arms out and palms up (give me 10 position). Turn your back to your partner and extend your arms behind you and place your palms down onto theirs in a hand-to-hand position. Lower yourself to neck level in the water and while pressing on their hands slightly, drop your chin and execute a summersault maintaining hand-to-hand contact throughout. Your partner may give you a bump in your speed by lifting their hands to accelerate you through the turn.

3) Mid-pool somersault from a floating position: With hands at your side assume a floating position followed by four to six fast flutter kicks then execute a somersault, spinning quickly. If you find yourself twisting on this drill, take two empty one-gallon milk jugs positioned at your side and use them to assist your spin. This is similar to the hand-to-hand drill but allows you to assume a floating position.

4) Mid-pool somersault with strokes: Swim three strokes (hand hits) finishing your third stroke so both hands are positioned at your side followed by three to four kicks and then a somersault. Adding the three to four kicks after the three strokes assures that the shoulders are flat on the water to initiate the turn.

5) False turn at the wall: Acclimating to the wall can be done by swimming into the wall and executing a somersault, allowing the feet to brush the wall without a push-off. This will give you a feel for the distance at which you should initiate the turn. For swimmers first confronting the wall, we tend to see two common mistakes: 1) the tendency to lift the head to spot the wall and/or 2) to sneak a breath either on the last stroke into the wall or even at the wall without a stroke. Lifting the head to peek or breathe stops the momentum necessary to carry speed through the wall and pushes the hips down. A good way to avoid the temptation of lifting the head is to target the bottom of the pool where the wall and floor meet and to not breathe the last two hand hits (strokes) into the wall.

6) Flip turn with streamline push off on the back: Swim into the wall, somersault, plant the feet, extend the hands into a streamline position and push off onto the back holding the streamline. If you find yourself not pushing off in a position parallel to the surface of the water, there is a good chance that you are over rotating and may need to stop your rotation by bringing the chin away from your chest so that you are looking straight up at the surface of the water. This slight change in the head position can take place just as the heels come over the water towards the butt.

7) Flip turn with streamline transition into freestyle: Although it is desirable for a swimmer to plant and initiate the push-off onto the back the reality is that most swimmers have a natural tendency to plant the feet with the toes slightly off to one side or the other. It is fine to do this, but still necessary to avoid excessive twisting as you initiate the summersault. To get that on-your-side position off the wall, simply angle your toes to the side you are most comfortable pushing off on. Be careful not to twist the body to that direction. Use the false turn to practice the position you want off the wall.

The streamline
The goal of streamlining is to place your body in a position that offers the least amount of resistance in the water. A common mistake is over-reaching. Coaches often instruct their swimmers to stretch into a streamline position. Overstretching causes a tremendous curve in the lower back as the ribs flare outwards. The best way to streamline is to implode. Bring everything closer to the mid-line of the body and feel yourself become narrow. Squeeze the ears with the biceps and squeeze the hips as well. This position will help you preserve precious wall speed.

--------------------------------------------------------------------------------

These tips are included as a "bonus section" of the Swimming Technique and Training instructional DVD that is part of a six DVD Triathlete Technique and Training series from Championship Productions. This progression is structured to give you the ABC's of learning the flip turn. Once you have mastered these basic skills and are ready for advanced flip turn instruction view the videotapes from Richard Quick and/or David Marsh produced by Championship Productions www.ChampionshipProductions.com.

Website services by the Active Network, Inc.
© 2003 Triathlete Magazine

events calendars

2006-10-27T11:48:00.000-07:00

provide links to events calendars. people click on their city or area to go to those calendar sites or to go to links listed specifically for their area. Could all be on one page so the link goes to someplace down the page.
e.g. http://www.getsetca.com/calendar.php?event=All

Freestyle Technique

2006-10-11T10:56:00.000-07:00

This is lifted from an article found at USASwimming.org for later editing. Pertinent parts have been saved while others have been cut. It is information gathering for use in a technique posting not related to the primary subject and discussion found in Jonty Skinner's article. http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx?TabId=59&Alias=Rainbow&Lang=en&mid=437&ItemId=1690

Has short course yards affected freestyle technique?
By Jonty Skinner

If you polled 10 coaches in a room and asked them to describe the underwater phase of the freestyle stroke, they would more than likely all describe the stroke with these main emphasis points.
The hand would enter and extend along the body line
The body/hips would be rotated during the hand entry extension
The hand would either pitch down to initiate the catch or pitch slightly outward initiating the beginning of an “S” pattern pull
The elbow would be positioned above the hand forearm in a “high elbow position” as the swimmer created the anchor/catch point
The body would begin rotating to the opposite side as pressure was applied to the anchor position and the opposite arm exited and was moved forward (recovered)
The anchor position would sweep in slightly towards the centerline of the body as the recovering hand passed the shoulder line
The hips would be into the exit rotation phase as the elbow led the arm out of the water while the opposite arm was being extended into the catch position.

Granted there might be a number of different ways to describe this process, but without a doubt the majority of coaches in world would agree on one fact. That the anchor or catch mechanics should involve an elbow position that is higher than the wrist/hand position. Looking at figure 1, coaches might argue as to the specific angles of the joints, but I believe all might agree that the upper and lower arm components would be on distinctly different planes. However, after reviewing underwater footage of hundreds of swimmers, I find that the majority don’t employ this kind of technique at all. After continuing to ask coaches to describe their opinion of the catch or anchor position I continued to find a huge discrepancy between what coaches were describing, and what was actually occurring in the water. Looking at figure 2 you will notice that the upper and lower arms are almost in the same plane, and the picture resembles the technique employed by the large majority of athletes that I have reviewed underwater.

The impact of the straighter arm under water stroke
Although I cannot find a logical sequence that shows the potential evolution from a high elbow to a straight arm freestyle, in many ways the evolution to the straight arm stroke makes sense. The advantages are:
It has a greater power (force application) potential over short distances
It can generate much faster velocities over short distances
The shorter more compact stroke handles higher tempos very easily
It has the potential to take a more direct path to the catch lever/anchor position

However, the minuses of this kind of stroke as they translate to LCM swimming are:
Excessive muscle fiber/motor unit recruitment patterns
Limited or no use of angular momentum and hip rotation as a source of power
A propensity to swim with a technique where the catch position isn’t anchored through the body (Use a 2nd class lever)
The majority of the muscle load is placed on the muscles located in the arms & shoulders
Faster depletion of energy sources (glycogen)(opinion with no proof)
High levels of lactate accumulation resulting in the early onset of muscle fatigue (based on anecdotal observation)
Limited ability to sustain power for long periods
A propensity to “drop” the elbow and lose the leverage position when weak or fatigued

The questions surrounding this dilemma that beg to be answered are:
Were there always a high number of straight arm swimmers? (The lack of under water footage to this point would support that)
Has there been a distinct path of evolution from the high elbow stroke to the straight arm stroke as athletes adapted to differing training and performance demands.
Did the volume based training environment in the 70’s force the athlete’s into a stroke that helped them manage the training environment. (High elbow)
And conversely did the lower volume period in the 80’s & 90’s allow the straight arm version to flourish and take hold
Has the increased level of attention to dry land strength programs resulted in a greater ability to maximize the benefits of the straight arm stroke in the Short pool.

I was taught to use a high elbow catch position. Like many of today’s coaches I took what I was taught as a swimmer, read from books and learned from other coaches and applied that same approach with my swimmers. Pick up most swim instruction books and you’ll find them describing the same approach.

Needless to say, I’m writing this article because I have an opinion, and it would be best to remind the reader that the opinion expressed in this article is the opinion of the author and not that of USA Swimming.

If I was going to choose the major influence that has allowed this straight arm hybrid to flourish, I would put a large part of the onus on our almost dependence on the seemingly easy gratification associated with short course yard racing. Although SCY swimming has walked in step with the evolution of the sport, it wasn’t until the 1980’s and early 90’s that it began to etch its place within the swimming performance landscape. The choice of extremely hard work to get a foot in the door gave way to less work, focus on short course competition and get more bang for the buck a lot quicker. I have written extensively on the way our SCY record progressions have changed through the decades, and have covered in detail how SCY racing is for the most part a different sport that LCM racing. (See Long Course versus Short Course and a Statistical look……future).

Although I have no evidence to prove this point, it is my opinion that as we became more attuned to the needs and training environments that promoted short course swimming (lower volume training in the 80’s),a natural evolution or conversion in technique occurred. It made sense (under the training conditions) for an athlete focused on SCY performance to adopt or gravitate to a freestyle option that was more suited to the SCY racing environment. Considering the “serial” nature of SCY swimming, the change in freestyle mechanics was an almost perfect fit.

This is a term/concept (serial) that I stole from Bill Boomer, so like all Boomerisms it needs explaining. Swimming can be either “cyclical” (something that turns over the same way many times in succession with little or no break) or “serial” (something that is a recycling phase amongst the many parts of a single event). Put into context, SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different and although 3+ seconds isn’t a huge break between swimming portions, the combination of the break from swimming and the short swimming duration, make it much easier to sustain a high tempo, using a high force based stroke.

Image #’s 3 & 4 will look at the “high elbow” (HE) version of freestyle.
Looking at Image #3 (HE) you will notice that the hips are fully rotated in preparation to use the hips as a source of rotational power.
As we progress to the middle of the catch (lever)/anchor position, In Image #4 (HE) we see that there is a distinct difference between the plane of the upper & lower arms, and that the wrist is flexed slightly off the plane of the lower arm as the swimmer locks in the anchor position. The hips have begun to swivel/rotate back towards the left side using the rotational torque as a source of power.

In my opinion there are many reasons why the “high elbow” stroke is very attractive, and when combined with the rotational force of the torso, produces an extremely efficient way to propel the body through the water. The main reasons are:
Efficient recruitment of muscle fiber/motor units.
Less reliance on dry land strength.
The use of the swinging/recovery action of the opposite arm (angular momentum) connected through the shoulders harnesses a naturally occurring source of energy (force) that can be applied to the anchor position with a limited impact on energy reserves.
The anchor position is connected through the core of the body, and the rotational force of the hips can be used to supply all the energy needed to propel the body forward past the anchor position.
Systematic use of greater muscle groups to facilitate the process
Efficient distribution of the muscle load across a broad range of groups to lessen the fatigue effect of any one group
Lower levels of lactate accumulation. (Anecdotal observation)
Delayed muscle fatigue

In closing, I’d like to point out that there is a place for almost everything in this world. Although it’s my opinion that coaches should consider a return to a high elbow, connected, angular momentum based freestyle, my voice is but one amongst many. Since there is still much to learn about biomechanics any observations are worth putting forward since ultimately it will be the coaches that have the best opportunity to gauge the value of any point of view. By bringing these thoughts to the attention of others, I hope to stimulate some debate regarding the subject and hopefully in the long run, we’ll all be better off for it.

Note
In the majority of my articles I have solicited the opinion of others as I weave the fabric of the story. I would be remiss to not express my thanks for these thoughts and opinions. In this case I wish to thank those already mentioned in the article, and the members of the Technical Support Department staff.

2006-10-06T14:21:00.000-07:00

link to google pedameter
popup calculator or some sort of tool like that

sunscreen

2006-09-27T22:59:00.000-07:00

what sunscreen do you recommend when one gets in the pool to avoid skin damage ?

I use an Avon Sport sunscreen thats waterproof and sweatproof, and whats so nice about it is that it is a spray on liquid, not a cream. It dries very quickly and is a 45 spf.

Yahoo Answers

2006-09-27T21:30:00.000-07:00

http://www.damswim.com/practice.htm
----------
www.swiminfo.com
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I would think the most important part of improving your swim/cardio/etc. is to swim with others. I would suggest joining a club (local age group club or even a Masters swim team). I have found that swimming alone is hard to maintain because there is no one to push or motivate you. If you leave it up to yourself you will most likely have poor workouts, etc.I would suggest going to www.usms.com to get some ideas on Masters Source(s):
www.USMS.org; www.USMS.com
-------------------
What's better for you? Running or swimming?
I know that Swimming is better for your knees and ankles, but what sport is a better workout and has better results in the long run?

Please see "Physical Activity Calorie Calculators" source link below.The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/...Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht...Teens/Children: http://www.kidshealth.org/kid/exercise/w...It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. Here are two articles on how to break through a weight loss plateau:http://www.webmd.com/content/article/86/...http://www.webmd.com/content/pages/18/10...*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:http://www.hsph.harvard.edu/nutritionsou...The following are food pyramids and several articles on what you should eat everyday: Food Pyramids:http://www.rayandterry.com/html/images/p...http://www.mypyramid.gov/Antioxidant Superstars - Vegetables and Beans:http://www.webmd.com/content/article/104... Antioxidant Loaded Fruits:http://www.webmd.com/content/article/104...Good Carbs Mean Better Weight:http://www.webmd.com/content/article/100...The Benefits of Protein:http://www.webmd.com/content/article/85/...Some Fats Are Good For You:http://www.webmd.com/content/article/49/...Antioxidants in Green and Black Tea:http://www.webmd.com/content/article/104...What You Should Eat Daily:http://www.oprah.com/health/yourbody/sli...Best Foods to Fight off Disease and Keep You Healthy:http://www.oprah.com/health/yourbody/sli...*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly. The following is a website and numerous articles on cardiovascular, core, and strength training:Exercise Prescription on the Nethttp://www.exrx.net/Starting an Exercise Program:http://www.primusweb.com/fitnesspartner/...Strength Training Basics:http://www.primusweb.com/fitnesspartner/...Cardiovascular Machine Workouts:http://www.primusweb.com/fitnesspartner/...Balance Your Way to a Stronger Body:http://www.webmd.com/content/article/64/...Understanding Your Training Heart Rate:http://www.primusweb.com/fitnesspartner/...Exercise Errors:http://www.primusweb.com/fitnesspartner/...Getting a Flat Stomach:http://www.webmd.com/content/article/71/...Weight Lifting - Does Order Matter:http://www.webmd.com/content/article/80/...Encouraging Exercise in Your Kids:http://www.webmd.com/content/article/95/...Strength Training Safe and Effective for Kids:http://www.webmd.com/content/article/32/...*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.comLook at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Source(s):
My 25 years of health research and experience.Source Links:Calorie Calculators: http://www.nutritiondata.com/http://www.calorieking.com/foods/...Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calcul...Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jump...http://www.weightlossresource.com/tools/...Calculate Calorie Requirements:http://www.primusweb.com/fitnesspartner/...Free Online Diet and Fitness Calculators:http://www.mypyramidtracker.gov/...http://sparkpeople.com/http://www.fitday.com/Body Weight Calculators:http://www.halls.md/ideal-weight/body.ht...http://www.kidshealth.org/kid/exercise/w...Glycemic Index and GI Database Website: http://www.glycemicindex.com/Harvard School of Public Health Article on Carbohydrates:http://www.hsph.harvard.edu/nutritionsou...MayoClinic Article on Water: http://www.cnn.com/health/library/nu/002...Food Pyramids:http://www.rayandterry.com/html/images/p...http://www.mypyramid.gov/Foods to Eat:Antioxidant Superstars - Vegetables and Beanshttp://www.webmd.com/content/article/104... Antioxidant Loaded Fruitshttp://www.webmd.com/content/article/104...Good Carbs Mean Better Weighthttp://www.webmd.com/content/article/100...The Benefits of Proteinhttp://www.webmd.com/content/article/85/...Some Fats Are Good For Youhttp://www.webmd.com/content/article/49/...Antioxidants in Green and Black Teahttp://www.webmd.com/content/article/104...What You Should Eat Dailyhttp://www.oprah.com/health/yourbody/sli...Best Foods to Fight off Disease and Keep You Healthyhttp://www.oprah.com/health/yourbody/sli...Certified Trainers: http://www.acsm.org//am/template.cfm?sec...http://www.nsca-lift.org/http://www.acefitness.org/http://www.nasm.org/Cardiovascular, Core, and Strength Training: Exercise Prescription on the Net:http://www.exrx.net/Starting an Exercise Programhttp://www.primusweb.com/fitnesspartner/...Strength Training Basicshttp://www.primusweb.com/fitnesspartner/...Cardiovascular Machine Workoutshttp://www.primusweb.com/fitnesspartner/...Balance Your Way to a Stronger Bodyhttp://www.webmd.com/content/article/64/...Understanding Your Training Heart Ratehttp://www.primusweb.com/fitnesspartner/...Exercise Errorshttp://www.primusweb.com/fitnesspartner/...Getting a Flat Stomachhttp://www.webmd.com/content/article/71/...Weight Lifting - Does Order Matterhttp://www.webmd.com/content/article/80/...Encouraging Exercise in Your Kidshttp://www.webmd.com/content/article/95/...Strength Training Safe and Effective for Kidshttp://www.webmd.com/content/article/32/...Sleep Website: http://sleepfoundation.org/Dietary Guidelines for Americans 2005:http://www.cbsnews.com/htdocs/pdf/foodgu...Realage Website: http://www.realage.com/AirNow Website: http://airnow.gov/Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10...

Sets To Choose From

2006-09-17T17:00:00.000-07:00

Sets from July 31 - Sept 15
(2400yd total)
2 x 150; 300
3 x 100; 300
4 x 75; 300
6 x 50; 300

5 x 100 - #1: Smooth/Cruise, 2: 75 Smooth, 25 Hard, 3: 50 Smooth, 50 Hard, #4: 25 Smooth, 75 Hard, #5 100 Hard

1 x 100 Mountain (400 total) (Swim, Pull, or Kick) - 25, 50, 75, 100, 75, 50, 25

1 x 100 Double Mountain (800 total) - 25, 25, 50, 50, 75, 75, 100, 100, 75, 75, 50, 50, 25, 25

1 x 100 Triple Mountain (1,200 total)

1 x 200 Mountain (500 total) (Swim, Pull, or Kick) - 50, 100, 200, 100, 50

1 x 200 Double Mountain (1000 total) - 50, 50, 100, 100, 200, 200, 100, 100, 50, 50

1 x 200 Triple Mountain (1,500 total)

1 x 500 Mountain (1,100 total) - 100, 200, 500, 200, 100

2 sets of 4 x 50 Descending (400 total)

N x 50 OverUnders on 1:30 to finish your workout

(500 total)
4 x 50 on :50
1 x 200 on 3:15
1 x 100 on 2:15

300 ComeDown (1,200 total)
300 Fr on 5:00, 3 x 100 Fr on 1:40;
200 Fr on 3:20, 2 x 100 Fr on 1:40;
100 Fr on 1:40; 1 x 100 Fr on 1:40

4 x 100 Fr K on 2:30

4 x 100 Fr on 1:30 descending

3 x (4 x 50 Fr on :45 descending) - rest extra :15 between each set of 4

Fat No Mass

2006-09-15T20:22:00.000-07:00

workout partner dot com
workout partners dot com
workout friend dot com
workout buddy dot com

Area for workout selection: ability levels 1-5), choose sets, choose types of sets(eg k, pull, sprint/distance, length of set (time, distance), choose entire workout, adjust pace of sets?, printer friendly version that prints on a quarter of the paper so it can be folded and stuffed in a ziploc bag,

Area for individuals to connect with others and form a virtual team. Support, feedback, sharing, dealing with problems. Post your workouts, post your weight, tell about where you workout, share your goals, history/background, whatever. "this is not a dating service"

Group/individual blogs-workouts, keep running total of yardage, weight, goals, blog template for workouts,

How to get started, options,

shopping links

Write articles, create content:

Equipment reviews
What and why you descend(e.g.)
Ways to motivate
Events lists and links, pedometer map link
Links to organizations like Masters, etc
Why keep a log?
Why write down your goals?

Success stories

http://www.allrighthere.net/wd/ The workout diaries
http://workout-routines.blogspot.com/ weightlifters, bodybuilders
http://www.celestialstudios.ca/~rstinn/ weightlifter
http://turbulencetraining.blogspot.com/
http://www.goswim.tv/pMachinePro/forum/threads.php?id=3503_0_2_0_C forum post question
http://www.associatedcontent.com/article/58197/workout_music_for_cardiovascular_training.html#58197

No Mas

2006-04-30T21:27:00.000-07:00

Sorry to say that this experiment in community exercise/diet/weight loss/fitness accountability has not been a success. I still like the idea but I guess it only works for people (like me) who don't have a REAL life. For that reason I am going to stop posting here. I plan to continue my own workout log at http://sladefatnomas.blogspot.com.

Shut Down

2006-04-19T16:39:00.000-07:00

I think it's time to abandon this idea, whose time has not yet come. No problem for me...I'm on track. Any objections?

Skip's Weekly Report 4/17/06

2006-04-17T07:17:00.000-07:00

Workouts:

Mon: Swim 1700yds
Tue: Treadmill 31min, 2.3miles (20min run)
Wed: Swim 1700yds
Fri: Swim 1900yds
Sat: Swim
Sun: Walk on beach with Linda

Goals: continue with at least 5 - 30min. workouts; limit snacking after 8pm; lose up to 1 lb.

Weight:

Mon, 4/17/06 = 178 lbs I'm eating too much crap
Mon, 4/10/06 = 178 lbs...I'm stuck, or not that good at cutting calories
Mon, 4/03/06 = 178 lbs
Mon, 3/27/06 = 178 lbs
Mon, 3/20/06 = 178 lbs
Mon, 3/13/06 = 178 lbs
Mon, 3/06/06 = 176.5 lbs. (due to illness)
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/06/06 =180 lbs.
Mon, 10/?/05 = 184 lbs.

Food and Diet Questions

2006-04-11T11:20:00.000-07:00

Q: I've heard that cardiovascular exercise can prolong life; is this true?
A: Your heart is only good for so many beats, and that's it... don't waste them on exercise. Everything wears out eventually. Speeding up your heart will not make you live longer; that's like saying you can extend the life of your car by driving it faster. Want to live longer? Take a nap.

Q: Should I cut down on meat and eat more fruits and vegetables?
A: You must grasp logistical efficiencies. What does a cow eat? Hay and corn. ! And what are these? Vegetables. So a steak is nothing more than an efficient mechanism of delivering vegetables to your system. Need grain? Eat chicken. Beef is also a good source of field grass (green leafy vegetable). And a pork chop can give you 100% of your recommended daily allowance of vegetable products.

Q: Should I reduce my alcohol intake?
A: No, not at all. Wine is made from fruit. Brandy is distilled wine, that means they take the water out of the fruity bit so you get even more of the goodness that way. Beer is also made out of grain. Bottoms up!

Q: How can I calculate my body/fat ratio?
A: Well, if you have a body and you have fat, your ratio is one to one. If you have two bodies, your ratio is two to one, etc.

Q: What are some of the advantages of participating in a regular exercise program?
A: Can't think of a single one, sorry. My philosophy is: No Pain...Good!

Q: Aren't fried foods bad for you?
A: YOU'RE NOT LISTENING!!!... Foods are fried these days in vegetable oil. In fact, they're permeated in it. How could getting more vegetables be bad for you?

Q: Will sit-ups help prevent me from getting a little soft around the middle?
A: Definitely not! When you exercise a muscle, it gets bigger You should only be doing sit-ups if you want a bigger stomach.

Q: Is chocolate bad for me?
A: Are you crazy? HELLO Cocoa beans! Another vegetable!!! It's the best feel-good food around!

Q: Is swimming good for your figure?
A: If swimming is good for your figure, explain whales to me.

Q: Is getting in-shape important for my lifestyle?
A: Hey! 'Round' is a shape!

Well, I hope this has cleared up any misconceptions you may have had about food and diets. And remember: "Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in side - ways - Chardonnay in one hand - chocolate in the other - body thoroughly used up, totally worn out and screaming "WOO HOO, What a Ride"

Skip's Weekly Report 4/10/06

2006-04-10T07:39:00.000-07:00

Workouts:

Tue: 30min bike, 10.6miles
Wed: 1800yds swimming - the mind says yes, the body says no
Thu: 33min treadmill, 20min jog, 2.3miles
Fri: ~1500yds swimming - best (and only) 100 time...1:39
Sat: 31min treadmill, 20min jog, 2.3miles
Sun: 1500yds swimming - including 6 x 50free on 1:00, average time :44

Goals: continue with at least 5 - 30min. workouts; limit snacking after 8pm; lose up to 1 lb.

Weight:
Mon, 4/10/06 = 178 lbs...I'm stuck, or not that good at cutting calories
Mon, 4/03/06 = 178 lbs
Mon, 3/27/06 = 178 lbs
Mon, 3/20/06 = 178 lbs
Mon, 3/13/06 = 178 lbs
Mon, 3/06/06 = 176.5 lbs. (due to illness)
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/06/06 =180 lbs.
Mon, 10/?/05 = 184 lbs.

Not Good

2006-04-08T12:12:00.000-07:00

Skip's Weekly, 4/3/06 (Kellen's BDay)

2006-04-03T08:07:00.000-07:00

The Y pool is open!

Workouts:

Mon: 45min treadmill(12min jog?), 2.99miles
Wed: 36min treadmill(20min jog), 2.60miles
Friday: 30min treadmill, 2.2miles
Sat: 30min treadmill, 2.34miles

Goals: continue with 3 - 30min. workouts; limit snacking after 8pm; lose up to 1 lb.

Weight:

Mon, 4/03/06 = 178 lbs
Mon, 3/27/06 = 178 lbs
Mon, 3/20/06 = 178 lbs
Mon, 3/13/06 = 178 lbs
Mon, 3/06/06 = 176.5 lbs. (due to illness)
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/06/06 =180 lbs.
10/?/05 = 184 lbs.

Skip's Weekly Report, 3/27/06

2006-03-27T07:45:00.000-08:00

Y pool countdown to opening: ~2 more weeks. Linda's bday didn't help with the weight.

Workouts:

Mon: 30min. brisk walk (Cooper the beneficiary)
Wed: 16min. stairmaster; 20min. bike
Friday: 42min. treadmill (20min. jogging) 2.84miles

Goals: continue with 3 - 30min. workouts; limit snacking after 8pm; lose up to 1 lb.

Weight:

Mon, 3/27/06 = 178 lbs (still!)
Mon, 3/20/06 = 178 lbs
Mon, 3/13/06 = 178 lbs
Mon, 3/6/06 = 176.5 lbs. (due to illness)
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

Skip's Weekly Report, 3/20/06

2006-03-20T19:45:00.000-08:00

Have recovered from being sick. Had house guests all week but still got 3 workouts in. The Y pool probably won't open for 3 more weeks.

Workouts:

Mon: 31min. treadmill, 2.00miles (about 10min of it slogging)
Tue: 16min. stairmaster, 1.04miles; 15min. bike, 3.85miles
Sat: 35min. treadmill (~12min. jog); 15min bike

Goals: continue with 3 - 30min. workouts; limit snacking after 8pm to 1 serving of "ice cream"; lose up to 1 lb.

Weight:

Mon, 3/20/06 = 178 lbs
Mon, 3/13/06 = 178 lbs
Mon, 3/6/06 = 176.5 lbs. (I be sick)
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

Skip's Weekly Report, 3/13/06

2006-03-13T09:41:00.000-08:00

Have pretty much recovered from being sick. With house guests all week, get back into a workout routine may be difficult. The retractable roof over the Y pool looks to be almost done. Hoping it will open SOON!

Workouts:

None

New goals: 3 - 30min. workouts; limit snacking after 8pm to 1 serving of "ice cream"; lose up to 1 lb.

Weight:

Mon, 3/13/06 = 178 lbs
Mon, 3/6/06 = 176.5 lbs. (due to illness)
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

Where Are You?

2006-03-12T21:47:00.000-08:00

Well, fellow pudge buds, this blog is not working out as I anticipated. There seems to be a lack of commitment, which is understandable I guess...if you aren't committed to any particular goal. I will continue with my posting anyway. Hope you'll join me as you put more effort into your fitness-not-fatness. I just want the people I love to be healthy.

Skip's Weekly Post, 3/6/06

2006-03-06T09:10:00.000-08:00

Sick as a dog this past week. Only walked once, with Linda on Sun, at moderate speed. No other workouts.

Weight:

Mon, 3/6/06 = 176.5 lbs.
Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

This is the lowest I've been in a long time. However, realistically, I know it's only temporary and due to being sick. The body tends to have a mind of it's own after it has been sick. It has no intention of letting me keep those pounds off!

Skip's Weekly Post, 2/27/06

2006-02-27T20:55:00.000-08:00

Oops, forgot to publish this last week.

Workouts:

Mon: 30min. treadmill, 2.14miles; 5min rowing machine
Fri: 30min. treadmill, 2.175miles; 5min. rowing machine
Sat: 30min. treadmill, 2.044miles; back seizure--no rowing today

New goals: 3 - 30min. workouts; limit snacking after 8pm to 1 serving of "ice cream"; lose up to 1 lb.

Weight:

Mon, 2/27/06 = 179.5 lbs.
Mon, 2/20/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

Mike's Not Quite Weekly Report

2006-02-23T17:12:00.000-08:00

I was reluctant to write anything for fear I wouldn't follow through. But I have. I have managed to swim at least 1,500 yards every other day for the past 10 days. I haven't lost any weight but I feel so much better that I have to wonder why I didn't do this earlier. I also wonder what we all felt like when we were younger (i.e. Marc and Corey's age).

I remember running with Skip and Phil nearly every day at La Jolla Shores; from the pier to the Beach and Pig Club and back to the pier. I suspect this was one mile each way. We would jog (pronounced "yog," I think) the first mile, talking and attempting to plant our feet at just the right angle to splash a little sea water in the face of a tourist. On the return mile, our collective competitiveness would kick in and, without saying a word to each other, we would race the last mile.

I don't know what went through everyone's mind, but I know we stopped talking to each other and began a game of seeing who could get out ahead of the other. Then it was always a final sprint to the end. I think Phil won most of them because he had that running track kind of gait about him, but Skip and I always pushed him. Oh, and did I say the run was usually after swim or crew practice?

After we had to get jobs (unfortunately), we ran less and less with each other. About two years later, the three of us met up at the beach and decided to do the usual run. On the second mile, I actually got winded and was certain I had a horrible medical condition. Surely if I couldn't sprint the second mile without huffing and puffing, I had to have cancer, right? At least that's what I thought. I know now that I was just getting only a little bit out of shape.

Imagine (especially Skip and Phil) how good of shape we were in that we don't even remember feeling winded after a two-mile race. Do you think we can get there again? No? What if we used cars or one of those Segways?

So here is my swim workout schedule for the past few weeks:

Most of the days:

Warm-up: 200 swim, 200 kick, 200 pull
400 IM ladder (i.e. 25 fly, 50 fly/free, 75 breast/free, 100 IM, 75 breast/free, 50 back, 25 fly.
Easy 50
400 free ladder (same as above only freestyle .. obviously).
Easy 50
4 X 50 IM order on 1:00 (unless the piano is clearly on my back)
100 swim down
Puke
Total: 1,800 yards, or 1,600 yards without the 4 X 50 set.

Last night, however:
Warm-up: 200 swim, 400 kick, 400 pull,
200 swim DPS (DPS = distance per stroke)
400 IM (I grabbed the wall and gasped for 20 seconds at 200 yards)
400 pull
150 swim down
Puke
Total: 2,150 yards.

Tonight I am doing my first back to back workout as trouble looms since I am traveling to Texas for four days and don't know how I will find the time to work out. Any ideas on exercising while traveling? I will do sit ups and push ups in the hotel room as I watch soft porn for $15 per viewing.

More later ....

"Ice Cream"

2006-02-20T21:00:00.000-08:00

As someone who doesn't eat dairy, here is my ice cream alternative. I freeze about a cup's worth of applesauce in a coffee mug for at least 4 hours. Microwave for 30 seconds before eating. It's pretty low in calories besides.

Skip's Weekly Report 2/ 20/06

2006-02-18T18:07:00.000-08:00

Workouts:

Thu: 30min. brisk walk (with Cooper);
Sat: 20min. treadmill, 1.44miles; 11min. treadmill, .75miles;
Sun: flaked out

Goals:Missed goal of 3 - 30min. workouts. Still snacking at night

New goals: 3 - 30min. workouts; limit snacking after 8pm to 1 serving of "ice cream"; lose up to 1 lb.

Weight:

Mon, 2/30/06 = 179.5 lbs.
Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

Mom is proud

2006-02-17T14:32:00.000-08:00

As much as I don’t like to buy gas, the money I doled out last Sunday was well worth it! Corey has taken on a new fitness regime. He chooses to park further away from a store and he is making conscious choices for food. Of course, he still has a “fat attack”, but don’t we all! We can also see the difference in him physically. Now, it is my turn. No more talking about it, or thinking about it. Now I need to get off my duff and just do it. Sounds like a great slogan. Maybe someone will want to use it as a marketing device. Could be a million dollar idea…

Fat Attack

2006-02-16T22:51:00.000-08:00

Had a total fat attack tonight. I blew it with snacks and crap from 5pm on. It's been tough to get workouts in so far this week. Finally walked this afternoon before I porked out. Working out Fri. and Sun for sure.

Success!

2006-02-13T22:02:00.000-08:00

Another Monday and another Weight Watchers weigh in, This week I lost a total of 8.2 pounds! that brings my grand total up to 19.2 and I am oh so close to 20 pounds! Hopefully this huge weightloss will continue for a while, it is quite encouraging! Also as my mother mentioned below, I earned myself a nice full tank of gasits odd, because I'm not used to seeing the needle on the gas gauge any higher than halfway up. Also, my car feels a bit off because I'm carrying at least 6 gallons of extra weight :-D

Skip's Weekly Report 2/13/06

2006-02-13T06:29:00.000-08:00

Workouts:

Mon: 30min. brisk walk (with Cooper)
Wed: 2/5th mile slow jog with kindergarteners
Thu: 20min. treadmill, 1.38miles; 15min. rowing, 3125meters
Sun: 20min. treadmill, 1.435miles; 15min. rowing, 3050meters

Goals:

Met goal of 3 - 30min. workouts
Did NOT meet snacking goals 6 of 7 nights
New goals: 3 - 30min. workouts; limit snacking after dinner; weight loss up to 1 lb.

Weight:

Mon, 2/13/06 = 180 lbs. (still!)
Mon, 2/6/06 =180 lbs.
10/?/05 = 184 lbs.

Corey has gas

2006-02-12T16:22:00.000-08:00

Corey has gas in more ways than one, but I will only comment on the kind that propels his car.

Today he completed his first contract and I know he is happy, even if he had to negotiate to get to the gym. Corey spends a lot of time trying to figure out how to get enough gas to last him the week. He even has a tip jar, although legally he isn't allowed to have others drive with him for another 6 months.

Anyway, today, Corey finished his third workout of the week for the fourth week in a row and he is entitled to his full tank of gas. Skip will still have to give him his gas money for the week and we hope he will bank this so that he can stay ahead on his gas money. Money management is still a work in progress - perhaps a blog called Money No Mas?

So, while Corey was toiling at the gym (where Skip and I were just a mere 3 hours ago) I took his "vintage" Volvo to the gas station. First I had to figure out how to raise the seat back to an upright position. Why/how do teenagers drive in a reclining position? Maybe this explains their high rate of accidents. If you are reclining don't you think you might not be able to see as well, not to mention the possibility of dozing off? Then I had to lower the volume on the radio, although Corey's sound system is nice. Off to the ARCO feeling every shimmy and shake. Something is definitely wrong with that car. Everytime you shift it sounds as if you will leave the transmission on the road behind you. Pulled into the station, found a free pump, turned off the car and then realized the tank was on the other side of the car. Looked and sounded like an idiot while I drove around the station to find another pump. I put in 13.5 gallons. Pretty expensive motivation at $2.54/gallon.

Good job Corey!!!!

P.S. I also made my second workout of the week. Didn't walk at work, but took a walk yesterday and spent an hour at the Y today. Hopefully I will repeat the same this week.

Skip's weekly report 2/6/06

2006-02-06T12:15:00.000-08:00

Weighed in at 180, no gain no loss. Too much during the Super Bowl.
Workout 3 times. 1st-walked 20min. 2nd-treadmill walk/jog 20min, rowing machine 15min. 3rd-walk 30min.
Positive: worked out with Phil one day; walked with Linda one day...makes it easier to stick with it.
Set-back: YMCA pool closed for 6-8 weeks!
Goals this week: 1.workout 3 times, at least 30min/time 2.LIMIT snacking after dinner 3.continue working toward 170

Corey and I have a contract

2006-02-04T11:08:00.000-08:00

Corey and I decided that we need to motivate each other and so far it has worked. His motivation? A full tank of gas for every four weeks he keeps to his contract. My motivation? Not disappointing my son. Actually, I don't suppose he really cares if I do my workout, but I don't like to let him down.

So, as soon as I can pull myself away from the computer, I will complete my goal for this week - one walk at work, one walk on the treadmill at home.

Next week I will take three walks and keeping to my eating plan.

Some day I will step on the scale, but I sure won't be posting the numbers here!

Carr's Ginger Cookie Diet

2006-02-03T17:25:00.001-08:00

Folks,

Just a healthy tip: Carr's Ginger Lemon Cookies are a very healthy alternative to vegetables. It has vegetable oil in it and lemon (fruit) flavoring. And it has some other chemicals and genetically modified "food" byproducts. I feel much better after eating seven of them. I would exercise tonight but I don't want to be too far from the box of cookies.

That's how it's going tonight but all the rest of the days I have refrained from sugar and eaten very well. I have exercised three days of the last seven; four if you're counting opening the cookie box as exercise -- which I do.

Weight: Not sure but too much.

How To Post and How To Edit Your Profile

2006-02-01T17:01:00.000-08:00

For those who have not POSTED before:

Go to our blog at http://fatnomas.blogspot.com.
Click on the button near the top that says "GET YOUR OWN BLOG"
Enter your username and password, and click the "sign in" button. This will take you to the "Dashboard".
Click on the green plus sign under "New Post".
Type in a title for the post and then type your post pretty much as you would a Word document. Use spell check, etc. if you want.
Make sure it is exactly what you want to say and then click on the orange "Publish Post" button at the bottom. It may take some seconds for the post to be published.
To see your post click on View Blog.

For those who want to put your goals under your username identity and are not signed in when you go to the site:

Go to our blog at http://fatnomas.blogspot.com.
Click on the button near the top that says "GET YOUR OWN BLOG".
Enter your username and password and click the "sign in" button. This will take you to the "Dashboard".
On the right side below your name and the place where a photo can go, click on "Edit Profile".
Scroll down to the About Me section and type in the goals you want other to see if they click on your name.
Click the orange "Save Profile" button.

Weigh In

2006-02-01T16:36:00.000-08:00

Weighed in on Monday and I am down 3.2 pounds! I've lost a total of 14.4 pounds and hope it will continue. I'm planning on working out 3 times this week, and increasing my cardio workout.

Skip's Monday

2006-01-31T15:56:00.000-08:00

Got up and weighed in to get a benchmark to work from. I weigh less than I have in a good 5 years thanks to my running around at Barnes and Noble (BnN). Starting weight is 180 lbs. Goal weight is 170 in December. Workout Goal is to do something 3 times per week, at least 20 min. each time.

1st obstacle-went to the Y today Tues. and pool was closed.

Posting

2006-01-31T15:51:00.000-08:00

As we get things figured out this should start to work smoothly. I have given "administrative" status to all our members which means that you should be able to post or comment using your own name...I HOPE! As problems crop up let me know and we can try and figure it out. The idea is to make this easy for everyone. If you have never "posted" before, let me know.

The Time Has Come?

2006-01-29T11:32:00.000-08:00

Okay, my fat friends, my pleasingly plump pals, my…well, you get the picture! Is this the year you would like to make commitment to get in shape, and/or lose weight? Are you sick of that roll around the middle? Are you sick of that fat-ass? Are you sick of the growing expanse of yo' OWN self? Are you sick of being a flobby mon (or woman)? What are you going to do about it?

Here is my proposal: join this little, friendly supportive community of people who want to either lose some weight, get in shape, or both. My idea is to start this blog where anyone in our mutual circle of friends can each post his or her progress (or setbacks) during the year as we each strive to become healthier. This might be just the extra incentive you need to stay with it. By blogging your efforts your friends will be checking on you to see how you are doing and whether or not you are putting in the effort that you were hoping to put into your "program". Your friends will be able to see if you are working towards your goals. And your friends will be able to be supportive and even suggest solutions or offer encouragement along the way.

The idea is to provide another source of accountability. What you decide to report is up to you. How much detail you give is your choice. Perhaps you want to post your weekly weigh in. Or maybe you don’t want people to know your weight but just your weight loss. Maybe it would help you if you reported how much and how often you worked out. Maybe you do Weight Watchers and want to post your daily points. Perhaps you're having a tough time staying with something and want to ask for suggestions.

The only obligation you would have if you chose to participate is to be honest in what you post. That way the other people who make "comments" on your posts know they aren’t just wasting their time and effort.

So, what do you think? I have started the blog in the hope that some of you will be interested and will want encouragement and support. I know I will do better if I commit to posting my workout diary/weight loss journal at least twice a week. So, think about it and tell me what you think.

Goals

2006-01-29T11:25:00.000-08:00

My suggestion is that each of us write our goals under our own individual profiles. They can be anything you want: weight goals, weight loss goals, workout goals, activities goals, diet goals, or whatever you think is appropriate.

Posting Ideas

2006-01-29T11:20:00.000-08:00

Here is one way you could post how you are doing:
Saturday-

Swam 1200yards with Phil. Felt GREAT to get back in the water. Thanks for the push I needer, Phil!
Walked/stood on feet 5 hours
Food/Calorie intake: Breakfast-100cal; Lunch/Snack-400cal; Dinner-excessive, to much to count. Ate out a Souplantation.
Plan to weigh in every Monday morning before eating or dressing. Want to be consistent.

I think it would be best to normally keep the posts as brief as possible while still conveying what you are doing or trying to do.

Setting this up is a work in progress. I'll try to figure out how to set aside an area where each of us can show our goals if we want. If you have ideas or suggestion or want to do something differently, I'm open!