Fujiteampro’s Weblog

February 28, 2009

Words To Live By…

Filed under: Training — Tags: , — fujiteampro @ 1:38 am

Desiderata – by Max Ehrmann

Go placidly amid the noise and the haste,
and remember what peace there may be in silence.

As far as possible, without surrender,
be on good terms with all persons.
Speak your truth quietly and clearly;
and listen to others,
even to the dull and the ignorant;
they too have their story.
Avoid loud and aggressive persons;
they are vexatious to the spirit.

If you compare yourself with others,
you may become vain or bitter,
for always there will be greater and lesser persons than yourself.
Enjoy your achievements as well as your plans.
Keep interested in your own career, however humble;
it is a real possession in the changing fortunes of time.

Exercise caution in your business affairs,
for the world is full of trickery.
But let this not blind you to what virtue there is;
many persons strive for high ideals,
and everywhere life is full of heroism.
Be yourself. Especially do not feign affection.
Neither be cynical about love,
for in the face of all aridity and disenchantment,
it is as perennial as the grass.

Take kindly the counsel of the years,
gracefully surrendering the things of youth.
Nurture strength of spirit to shield you in sudden misfortune.
But do not distress yourself with dark imaginings.
Many fears are born of fatigue and loneliness.

Beyond a wholesome discipline,
be gentle with yourself.
You are a child of the universe
no less than the trees and the stars;
you have a right to be here.
And whether or not it is clear to you,
no doubt the universe is unfolding as it should.

Therefore be at peace with God,
whatever you conceive Him to be.
And whatever your labors and aspirations,
in the noisy confusion of life,
keep peace in your soul. 

With all its sham, drudgery, and broken dreams,
it is still a beautiful world.
Be cheerful. Strive to be happy.

February 27, 2009

I Can Dream About You

Filed under: Training — fujiteampro @ 11:07 pm

Birthday and/or Christmas present(s)?  Anyone?  Anyone?

596

 

Anyone?

 

felt

February 24, 2009

Protein

Filed under: Training — Tags: , — fujiteampro @ 12:40 am

Every athlete needs their protein to support muscle recovery and growth.

Denise’s money saving tip of the week:

  • Go to Sam’s Club.
  • Look for EAS Whey Protein Powder in the health section.
  • Look for the 5 lb resealable bag of protein power for just $30!!
  • 23 grams of protein!
  • Bask in the savings.

ChocolateVanilla

Nutritional Facts:

Chocolate

  • Calories: 130
  • Fat: 2.5g
  • Saturated Fat: 1g
  • Protein: 23g
  • Sodium: 50mg
  • Carbohydrates: 3g
  • Fiber: 1g
  • Sugar: 1g

Enjoy!

Consistency is key.

Filed under: Training — fujiteampro @ 12:14 am

I highly recommend weight training to everyone. On the days when I’m with my trainer, I weight train before cardio. The idea behind this is that you burn off your carbs through the weights and by the time you get to cardio, your body begins burning fat for energy. Some people would disagree with this line of thinking, but hey, my results speak for themselves.  And how!

Here is an example of my circuit training from today:

  • 12 reps of 50lb leg extensions
  • 12 reps of 40lb Smith machine squats
  • 4 chin-ups (assisted)
  • 12 reps of 10lb tricep crossover extensions
  • 12 reps 50lb leg extensions
  • 12 reps 40lb leg curls
  • 20 reps 90lb leg press
  • 2 minutes of running on the box
  • 30 rope crunches
  • 25 decline crunches with 10lb weight
  • 125 regular crunches
  • 1 minute rest

For the last 2 circuits, we swapped the tricep crossover extensions with 12 reps of 20lb shoulder presses.  I’m getting stronger!

Most days we will do 5 circuits. Each training session lasts about an hour to an hour and a half. We target different muscle groups on different days and there is always plenty of variety. That’s the other key: trick the body a lot.  It will love you for it in the long run!

As for my cardio today, I did a 5 minute warmup, followed by running a mile and a half in about 15 minutes. A nice leisurely pace. I finished with 10 minutes of walking as my cool down. I also walk to and from the gym every day, so that’s an additional 2 miles. It works out great.

Just for the record, I hate running indoors. I hate cycling indoors even more. I had a ton of energy today and probably could have used it to run 5K or more, but I just get too hot, too sweaty, and therefore too uncomfortable to run any great distances while at the gym. I absolutely can’t wait for the warmer weather!

One of the greatest ideas ever: treadmills with fans built into the console!  Console

The results are in!

Filed under: Training — Tags: — fujiteampro @ 12:03 am

Back in mid-December, I decided to hire a personal trainer at Juniata Fitness to give me a bit of a head start with my training. His name is James and I meet with him three days a week (usually M-W-F) for weight training and cardio.  I can’t speak highly enough of this man, so I’ll let my results speak for me.  

In just 2 months of working with him I have lost:

  • 20 lbs
  • 4 dress sizes
  • 7% body fat
  • 7 points from my BMI

In just 60 days, he helped me achieve results that I had been trying to attain for years and years. I feel great, my energy is through the roof, and it is just a constant source of motivation.

If you’re looking for an upbeat personal trainer with a background in nutrition who offers lots of support and encouragement and all for a very reasonable price, look no further.  James is your man. He truly just wants to help his clients look and feel their best.  I guarantee you’ll see results if you work with him and follow the meal plan. 

Act now and I can get you a 7 day free trial membership to Juniata Fitness along with a free personal training session with James.

February 23, 2009

Shameless Promotions

Filed under: Training — Tags: , , , — fujiteampro @ 2:23 am

I realize I’ve done a fair bit of advertising over the course of only a few blogs. I don’t necessarily benefit from promoting these products and services, but I do believe in giving credit when credit is due. Great persons, places, and things deserve great reviews! Hopefully others can take advantage of my recommendations. And I only recommend the best of the best! 

Tony

What’s that you say?  I’m doing it again by posting a picture of Tony the Tiger?  He’s the trademark character for Kellogg’s Frosted Flakes?  Oh, well, what can I say… “They’re great!”

February 22, 2009

Gym who?

Filed under: Training — Tags: , — fujiteampro @ 3:38 pm

Completing a triathlon has been a goal of mine for a while now.  So a little over a year ago, I joined two gyms to get the ball rolling.

1. Juniata Fitness - 4401 G Street, 19120

This is my local gym and the one place where you can find me consistently Monday through Friday. Well, until the weather warms up. Compared to other gyms I’ve been to, Juniata Fitness is where I feel most at home.  I’m there so often that many of the other members know me by name.  At least the daytime crew does. They offer so much support and encouragement.  It’s really nice to be exercising in an environment with such great people.

Juniata Fitness has everything I need, include a nice big free weight room.  They also offer a ton of different classes from martial arts to aerobics to yoga. 

Some amenities include:

  • 25 ft indoor pool
  • Sauna
  • Whirlpool

 

2. Aquatic & Fitness Center  - 3600 Grant Avenue, 19114

This gym is kind of far from home, but I joined it for two reasons:

  • It provides me with a nice destination for a bike ride and works out to be 20 miles roundtrip with a few technical climbs along the way.
  • Their 55 meter Olympic size swimming pool.  It’s the largest pool in the region.

A&FC Pool

I don’t get to this gym nearly as often as I’d like, especially during these winter months.  I’m going to make more of an effort to get there even if I have to take the bus.  Of course, once the weather gets warmer I’ll be riding up there on a regular basis again.

 I’ve never seen the pool overly crowded.  It’s usually pretty easy to find an open lane or at least share a lane with one other person.  There are also kickboards at the disposal of the members so that is another plus.

Note: this specific gym no longer offers Spin classes.  I know their website still states that they do, but alas, they discontinued those.

Spinner

February 19, 2009

Fujiteampro?

Filed under: Training — Tags: , , , , — fujiteampro @ 12:18 am

I have always loved cycling, but my passion has grown significantly since the purchased of my very first road bike on April 29, 2008!  I have fondly named this blog after my bike – a 2006 Fuji Team Pro Euro.  

Go ahead, take a gander.  

FTP2

To check out the specs on my bike, visit: BikePedia.

FTP11

It took me nearly 6 months of searching before I found that one bike that screamed “Buy Me!”  From the very first pedal stroke, I knew it was the right bike for me.  I did not pay the retail price for my bike either!

Side Note: It also felt right when I test rode a 2008 Cervelo R3 for the very first time, but with a price tag of $4800 (and no pedals included, of course) I just had to let go of that dream.  P.S.  I hate you if you own one.  Sigh…

Cervelo R3

My bike shop of choice Bustleton Bikes. It has been around for the last 35 years and is tucked away behind the Northeast Shopping Center at Welsh & the Boulevard.  Since the shop has no mortgage, the cost of the bikes, products, and services are fantastic!  The mechanics and staff are very friendly, very helpful, and very knowledgeable. They know their stuff and will match you with all of your cycling needs.  I can’t speak highly enough of them.  The shop has a very casual, down to earth atmosphere and you won’t feel intimidated in the least.  Stop on by.  I know you’ll be a satisfied customer.

Just a word of warning:  Cycling can become a very expensive sport – very very fast.  Stay within your budget and exercise reasonable judgment when purchasing hardware and accessories – unlike me.  Ha.  I never would have thought that something that broke my bank last Spring would bring such joy to my life.

 

My two favorite cannot live without items:

- Look KEO Carbon Clipless Pedals.  

KEO

My best advice:  Go clipless.  Don’t be afraid to fall.  You won’t regret it.  Even if you fall you won’t get hurt.  Well, maybe just your pride.  Don’t worry.  Practice in a parking lot.  Try not to fall over when coming to a stop at a traffic light – that’s embarrassment waiting to happen!  

 

- Vredestein Fortezza SE Road Tires

Fortezza's

If you’re looking for a resilient high pressure road tire with extremely low rolling resistance – look no further.  Trust me, I’ve been through the longest trial and error trying to find a tire that holds up on the debris ridden streets of Philadelphia.  I’ve hit glass, rocks, gravel, and random objects, but these tires just won’t puncture.  500 miles and still going strong!

February 18, 2009

Triathlon Training Blog!

Pearl 1Here I am, rock you like a hurricane!

So here is my official training blog.  Those of you that know me know what I’m training for, but for those of you who may have accidentally stumbled upon my blog, I’ll fill you in…

As of last week, I am officially a member of The Leukemia & Lymphoma Society’s (LLS): Team In Training (TNT).

TNT Logo

Team In Training is a charity sports training program in which individuals such as myself select an endurance event to participate in such as marathons, half-marathons, 100-mile century bike rides, triathlons, and even hiking adventures.  In exchange for receiving comprehensive instruction and fitness training from certified coaches, participants are asked to raise funds to help those individuals battling blood cancers.  I have selected to participate in the Philadelphia Insurance Triathlon taking place on June 28, 2009 around Fairmount Park and the Schuylkill River area.  This Olympic distance triathlon consists of a .9 mile swim, 25 mile bike, and 6.2 mile run.  

For the triathlon, I have committed myself to raising a minimum of $2,800. Now this is the part where I am asking for help.  I am petitioning everyone I know – and even those people I don’t know – to make a donation.  If you have not heard from me yet, don’t worry, you will soon.  Every generous donation made is 100% tax deductible and 75% goes directly to support research, patient services, and educational programs.  You will not only receive a personal thank you from myself, but also a thank you from The LLS.  Any contribution made will have an impact!  So please, find it in your heart to make a donation to help further The LLS’s mission and also to show your support for myself as I training for this triathlon!

Donations can be made several ways:

Online:

- Please visit my personal fundraising page: Denise’s Awesome Fundraising Webpage!

 

By Check or Credit Card:

- Please print out the 2009 Donation Form.

- Forms can be mailed to:

  • The Leukemia & Lymphoma Society
  • 555 North Lane
  • Suite 5010
  • Conshohocken, PA 19428

 

I have even added donation incentives to sweeten the deal!

 

  • $10 - Receive a purple TNT grip pen.
  • Pen
  • $25 - Receive a purple TNT wristband! 
  •  Wristband
  • $50 - Receive a purple TNT lanyard for your keys or ID badge.
  •   Lanyard
  • $100 - Receive a white 100% cotton TNT T-shirt.
  •   Tshirt
  • $250 - Receive an 18oz purple ceramic Bistro Mug with the TNT logo in white.
  •   Mug
  • $500 or more – Receive a TNT 100% Terry cotton beach towel. (35″ x 62″)
  •   Beach Towel

 

Thank you in advance for all of your generosity and support!

 Sincerely,

 Denise  

 

P.S. If you have any other questions or comments – I’m past the point of concerns! – feel free to contact me anytime.

 

“And if it doesn’t work out there’ll never be any doubt that the pleasure was worth all the pain.”  -Jimmy Buffett

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