Thursday, December 30, 2010

Something Old Something New! (Check out the video below first!)

"Hooping" as a form of exercise has been around for centuries.  The early Greeks were the first to use hoops for exercise and "hooping" was introduced to Great Britain during the 1300's.   In the 1800's, British soldiers discovered a dance by Hawaiians that looked similar to  "hooping."  Hence,  the name "hula hooping" was born.  The first true Hula Hoop, or at least as we know it,  was trademarked in 1958 by the Wham-O company. Wham-O was a company founded by Richard Kerr and Authur "Spud" Melin who also marketed the first frisbee, another great "toy" for exercise.  Within the first 6 months of its introduction, 20 million Hula Hoops were sold... at $1.98 each!  (1)

So, its no wonder that Michelle Obama chose the Hula Hoop for her "exercise device" in this video!  With its rich history, the Hula Hoop is an effective and fun means of exercise.  Hula Hooping is a favorite Exercise Craze that all ages can enjoy!  Hula Hooping is easy, inexpensive, although no longer $1.98 a piece, and portable so most anyone can "hoop!"  Hoops now come weighted to increase difficulty and increase performance.  Hoops are made collapsible for easier mobility and they come in many wild and crazy colors.  How could exercise get any better?

As far as an effective exercise alternative,  the "average" calorie expenditure is anywhere from 300- 600 calories per 60 minutes,  according to Hooping.org, www.hooping.org.  This is obviously a wide range but "calorie kill" will vary greatly based on several variables such as a person's weight, muscle vs fat composition, intensity and the like.

So if you're looking to experiment with new ideas for fitness for the coming new year or just want something fun to do while watching TV, why not try the Hula Hoop?  You may only need to look as far as your child's room for one of the nations fastest growing Exercise Crazes, Hula Hooping!

(1) About.com Inventors.

"Hula to Health!" The First Lady is "hip to fitness!"

Wednesday, December 29, 2010

Montgomery Running Club Schedule!! Start training now and "run through 2011! !


  
Racing

2011 RACE SCHEDULE

For your convenience at low-key races, you can print out the low-key club race entry form, fill it out, and bring it along to the race.
Members: you only need to do this for your first club race of the year to obtain your permanent (for the year) bib number. You'll also need to bring a $5 bill or your 2010 IPICO tag so you can get your "permanent" 2011 IPICO tag as we will be using our IPICO timing system for all low key races. Each club member will be required to return their 2010 IPICO tag or make a $5.00 deposit on the tag.
Call the Club Hotline at 301-353-0200 for changes and updated information!
Jan 01, 2011
Saturday
New Years Day 5K
Gaithersburg
  • 10:00am 5km race
Jan 15, 2011
Saturday
Shooting Starr (CS)
Silver Spring
  • 8:00am 4mi race (CS)
Feb 20, 2011
Sunday
Country Road Run (CS,JP)
Olney
  • 8:00am 5mi race (CS)
  • 8:05am 1mi Fun Run (JP)
Mar 05, 2011
Saturday
Seneca Creek Trail Marathon and 50K
Greenway Trail Damascus to Seneca
  • 6:00am Early Start
  • 7:00am Regular Start
Mar 20, 2011
Sunday
Piece of Cake (CS,JP,YR)
Gaithersburg
  • 8:30am 0.25mi & 0.5mi Young Run (YR)
  • 8:45am 10km race (CS)
  • 8:50am 2.78km (JP)
Apr 09, 2011
Saturday
Spin in the Woods (XC)
Great Falls, VA
  • 9:00am 8km race (XC)
Apr 14, 2011
Thursday
Firebirds Mile 
Gaithersburg
New location for 2011, Watkins Mill High School
  • 6:45pm Kids Fun Run 0.25 mile
  • 7:00pm Firebirds Mile race
Apr 16, 2011
Saturday
Rock Creek Trail Cleanup
Kensington, KenGar
  • 9:00am until noon
Apr 17, 2011
Sunday
Pike's Peek
Rockville
  • 8:00am 10km race
May 01, 2011
Sunday
Run Aware 5k (XC)
Potomac
  • 8:15am 5km race (XC)
May 07, 2011
Saturday
Capital for a Day – Brookeville 5K (CS)
Olney
  • 8:00am 5km race (CS)
May 15, 2011
Sunday
Kids On The Run (JP,YR)
Gaithersburg
  • 8:30am 0.5km & 1km (YR)
  • 8:30am 2km (JP)
  • 8:30am 100 meter toddler trot
May 21, 2011
Saturday
Germantown 5 Miler
Germantown
  • 8:30am 5mi race
May 30, 2011
Monday
Memorial 4 Mile (JP)
Rockville
  • 8:00am 4mi race
  • 8:05am 1mi fun run (JP)
Jun 05, 2011
Sunday
Capital Crescent Run (CS,YR)
Bethesda
  • 7:00am 5km race (CS)
  • 7:20am 0.25mi & 0.5mi young run (YR)
Jun 05, 2011
Sunday
Weight Watchers 5K
Bethesda
  • 7:00am 5km race
Jun 10, 2011
Friday
Gaithersburg Cross Country (XC)
Gaithersburg
  • 7:00pm 5km race (XC)
Jun 18, 2011
Saturday
Run For Roses (YR)
Wheaton
  • 7:45am kids 0.25mi & 0.5mi young runs (YR)
  • 8:00am 5km
Jul 08, 2011
Friday
Midsummer Night's Mile (CS,JP)
Rockville
  • 7:00pm 1mi race (CS,JP)
Jul 16, 2011
Saturday
Rockville Rotary Twilight 8K
Rockville
  • 8:45pm 8km
Aug 07, 2011
Sunday
Rileys Rumble (CS)
Boyds/Germantown
  • 7:00am half marathon (13.1mi) (CS)
Aug 12, 2011
Friday
Going Green Track Meet (CS,JP,YR)
Bethesda
  • 7:30pm 0.25mi & 0.5mi young run (YR)
  • 7:45pm 2mi race (CS,JP)
  • 9:00pm 1mi race
  • 9:20pm 4x400 relay race
Aug 20, 2011
Saturday
Comus Run Cross Country (XC)
Comus
  • 5:30pm 5km race (XC)
Sep 05, 2011
Monday
Cabin John Kids Runs (JP,YR)
Potomac
  • 9:00am 0.25mi young run (YR)
  • 9:10am 0.5mi young run (YR)
  • 9:25am 1mi (JP)
Sep 11, 2011
Sunday
Parks Half Marathon
Rockville to Bethesda
  • 7:00am half marathon (13.1mi)
Sep 24, 2011
Saturday
Lake Needwood Cross Country (JP,XC,YR)
Derwood
  • 8:30am 0.25mi & 0.5mi young run (YR)
  • 8:50am 10km race (XC)
  • 9:00am 1mi fun run (JP)
Oct 09, 2011
Sunday
Cross Country on the Farm (XC)
Derwood
  • 8:30am 5km race (XC)
Oct 15, 2011
Saturday
Black Hill 10k (XC)
Germantown
  • 9:00am 10km race (XC)
Oct 23, 2011
Sunday
Halloween Young Run (JP,YR)
Rockville
  • 9:00am 0.25mi, 0.5mi, & 1mi fun runs (YR,JP)
Nov 06, 2011
Sunday
Rockville 10k/5k
Rockville
  • 8:30am 10km race
  • 8:30am 5km race
Nov 12, 2011
Saturday
Candy Cane City 5k (CS)
Chevy Chase
  • 8:00am 5km race (CS)
Nov 19, 2011
Saturday
Run Under the Lights
Gaithersburg, MD
  • 7:00pm 5km race
Nov 19, 2011
Saturday
Stone Mill 50 Mile
Damascus
  • 6:00am 50 Mile Race Early Start
  • 7:00am 50 Mile Race Regular Start
Nov 26, 2011
Saturday
Turkey Burnoff (CS,JP)
Gaithersburg
  • 10:00am 5mi race
  • 10:00am 10mi race (CS)
  • 10:05am 2km fun run (JP)
Dec 03, 2011
Saturday
Frozen Slopes Cross Country (XC)
Derwood
  • 9:00am 6km race (XC)
Dec 11, 2011
Sunday
Jingle Bell Jog (CS)
Rockville
  • 9:00am 8km race (CS)
CS
Championship Series
JP
Junior Participation Series
XC
Cross Country Series
YR
Young Run


Sunday, December 12, 2010

The night of the party!

Yes it's that time of the year! Party this, party that, party party party! It's also the time of the year for panic, panic, panic! You read Rory's and Kim" Skinny Bitch, you read Jillian Michael's Master your Metabolism. But, you're still just not THERE! What do you do?

Well first off, don't expect miracles! But, there are some "quick fixes" that I've been know to use "the night of the party". Actually they're more the "day of the party" fixes. They're just a few "red carpet secrets" that really do make a short but significant difference for those last few hours before the party! First, the fixes will vary depending on the style of dress or outfit you're wearing. Or more accurately, the amount of SKIN you plan on exposing!

So, let's get started! If you're going strapless or a "little number off the shoulder" you'll want to workout HARD on the upper half! I mean HARD because in order to get the "pump"effect you have to spend some time focusing on the shoulders, chest, upper arms-front and back, and the upper back. Do exercises with free weights since they tend to give you the "pumped up" effect versus say a workout with bands or the like. If you want to burn some calories, try the rowing machine. It will not only row off calories it will really target the upper body. Push ups and pull downs will also target the shoulders, back, upper arms and chest. Take away: spend time where it counts, the upper body!

If you're wearing a dress with a deep high slit, pump up those legs! Legs presses, squats, add weights while doing the squats and do bicep curls to double your efforts and save time! Lunges, again try with hand weights to double you efforts, or running can really give you the long leggy look you'll love...and others will envy!

OK, now the food! Eat small meals the day of the party. Do NOT starve yourself since you'll over indulge at the party and derail ALL of your efforts! Eat your largest meal of the day at breakfast. Eating earl in the day will allow your body ample time to digest food and rid itself of toxins. Breakfast will also rev up your metabolism and make you less hungry throughout the day. Stay far far away from sodium! Today is not the day for water retention! Eat small meals throughout the remainder of the day. Stay away from high fiber foods ESPECIALLY if you usually don't eat a lot of fiber in your normal diet...it can cause bloat...and gas, two things that are unattractive at parties! Stay away from diary products, cheese, milk and etc, since dairy can cause bloating. Again, we don't want that! Fluids...drink water! It will help you to feel more satisfied hence eating less throughout the day but not feeling deprived. I usually wouldn't recommend drinks high in caffeine but today is a special day! Coffee, teas, diet sodas or etc. all contain caffeine. Caffeine acts as a diuretic which will help eliminate water making one appear less "puffy". Also, choose caffeinated drinks that contains no or low calories so they won't add additional calories. Remember, if the drink are low cal you'll have fewer calories that need to be worked off tomorrow after the party! And...there's still New Years parties to attend!

So, its time for the party. Take one last look in the mirror. Turn completely around and admire yourself! You've worked hard...with a few "last minute fixes". Now its time to enjoy...the party and yourself! Have fun! I know I will!