Is there kryptonite in NYC water?

I am in a dangerous state of mind. Maybe some kryptonite filtered into New York City water, I am feeling pumped and raring to go!
I did my core synergistics in the morning, ate clean all day and still I want to go for a 2 miles interval run in the evening?
What's going on? And, more importantly, should I be trusting this sudden burst of energy?

In the last year of working out with various exercise programs I had ups and I had downs.
What I've learned about ups that while the energy outbursts are enjoyable they

a) don't last very long
b) if indulged in too much, may lead to overtraining!

Overtraining is an unpleasant thing. It starts as a feeling "out of all of it" , "not quite all there" feeling and "totally not up to it" feeling.
Before I figured put what it was, I would wake up, plug in the DVD and just sit on a couch and find myself unable to move a muscle!
I wanted to exercise, I woke up for it and got dressed for it, why was I not able to bring it?
It was very frustrating: I wanted to reach my goals, but my body refused to comply.
Then I read on some thread about overtraining, and it became clear what's going on - I was not sick or lazy or lacking motivation, I was overtrained.
So, instead of struggling with it, I gave myself some time off, and after a while my body was able to do what my mind wanted it to do.

These feeling maybe accompanied by serious symptoms such as increased heart rate, insomnia, loss of appetite, sudden onset of colds and injuries.
Body and muscle aches plaque an overtrained person, as well as fatigue, headaches and depression.

Sounds like a unpleasant situation? That's because it is, and that's why one should really try to avoid it.

Overtraining is training beyond the body's ability to recover. So, if one gives one's body enough time to recover, he or she will avoid overtraining.
Sounds simple enough, but in practice it is not easy at all. Everyone's body is different, therefore the symptoms are different, so each person has to learn from his or her own experience how to recognize the onset of overtraining syndrome.
This is why it is so important to keep training a training log and listen to your body. To make sure you are getting enough rest, you can check your heart rate every morning upon waking up, and. if notice any marked increase, take it easy for a day or too.

Or you can use the orthostatic heart rate test developed by Heikki Rusko.

This is how to go about that:

Lay down and rest comfortably for 10 minutes the same time each day (morning is best).
At the end of 10 minutes, record your heart rate in beats per minute.
Then stand up
After 15 seconds, take a second heart rate in beats per minute.
After 90 seconds, take a third heart rate in beats per minute.
After 120 seconds, take a fourth heart rate in beats per minute.
If you are well rested, this will show a consistent heart rate between measurements,
but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement
of athletes on the verge of overtraining.
Such a change may indicate that you have not recovered from a previous workout,
are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day
before performing another workout.

I wish I could say that I only overtrained once. No, it happened again, and now although I learned to recognize the symptom of the onset overtraining, I am still not
sure if I learned to avoid it all together. But I am very cautious with my ups, knowing that they quickly lead to somewhat long downs, so it is much better to go slow and steady then overtrain and hit the wall. Kryptonite or not, I am giving serious consideration to my impulse to double up any of my workouts today, or any day!
I hope you do the same!

Day 2 - Cardio X - I am a pedestrian!

Day 2 – Cardio X.
First of all, Tony is obsessed with yoga! He started Cardio with good deal of veniasa and I was quite out of it, and .. like – really? You know how silly one can be first thing in the morning…
Overall impression: I am pretty darn good aerobically. Thank you , Debbie Siebers! I was able to follow the super-fit dudes and a babe in almost everything and my balance was “superior” (quoting Tony from P90)
Tony is funny. He is hilarious! He makes a pretty good imitation of Arnold totally unexpectedly.
I mean this is a serious business, these workouts, are they not? ! ?
Well, I really don’t mind. In fact I don’t mind at all - it is good to have a chuckle. It is really good!
Laughing keeps you young, and Tony is a goof!
Revelation: I am terribly pedestrian! I never jump! Tony made me jump! I felt like I am doing something good for my brain, like preventing Alzheimer, but doing something so out of character!
People: if you haven’t jumped today – get to it!
I’ve done my part for today, though. My butt hurts, and I am flagging.
Xer Jenny is out!
See you tomorrah!

Day 1 : Core Synergetic :" I am a rabbit!"

First Day of P90X – Core Synergetic!
I did not preview Core Synergistics in advance. Or maybe I did preview in a scan mode and did not get any impression, I am not exactly sure now. As it stands it was a complete surprise! A good surprise, though. I did feel at times that I am warming up out with a bunch of trapeze artist. All the strange floor exercises were so new and exotic. But I am grateful I did not feel like I was on some scary roller coaster about to throw up. But maybe this is coming next. I don’t know. I am totally kidding, by the way!
So, Core Synergistics works all parts of your body. Tony constantly reminds to engage the core. Well, today I was too overwhelmed by the newness of all the movements and trying to replicate my version all them in the very limited space I have not occupied by boxes filled by my kitchen utensils, dishes and various other implements that focusing on my core was a bit challenging. I took a mental note about that. Now I wrote about it so as I move through the days all of it does not become a blur and I learn and improve.
How difficult is Core Synergistics? Generally, I did not feel like I was totally out of my league, but considering that I am not a champion in the push-ups department - those were difficult for me! Plus the push-ups were weird. Asymmetrical. You really got to see the tape to know what I mean! But I knew that push-ups are not my strong suite and I need to work on that, so I cannot be too ambitious at the start of the program. The alternative would be to keep doing other programs, and frankly I was getting bored with that. So I am happy to do as many reps as I can, like a big girl, and build up slowly.
Speaking of building up, I was really bad at recording reps in the past. I want to improve that so I can see progress. I am sure it would be an encouraging thing to do. I mean I will see that I improve and stuff. And I feel like a scientist, organized, methodical and systematic. And I will feel like a lab rat at the same time. Well, maybe not a rat, but a rabbit. Yes. A rabbit is a better mental image.
So, here we go.
The scientist’s log entry:
“Tomorrow’s experiment for the rabbit is Cardio X. I can’t wait how the rabbit will react. I am sure you cannot wait either! The rabbit needs the restful night sleep before the experiment. Good night, Rabbit!”
Good night, you all! Bring it!

P90X - Day 0

The wait is over. I am starting P90X tomorrow!!!

Here's were I am right now: I was training for almost 10 months and in the middle of August I fell into slump – I just had to stop and give myself a break. Going through a messy renovation did not help the fact that I was not getting enough rest between the rounds. I will try and take more than just one rest week between rounds. And another lesson learned – stress is a huge factor in my life and I have to actively manage it! I have a few thoughts on that that I hope address in the near future as well.

I don’t think that stopping for a several weeks threw me back in any major way – for the most part I was eating within my maintenance calories and my weight (135-138) stayed the same. But I am getting too cozy with sleeping late and my eating is starting to deteriorate so it is time to get back on a horse!

I just had a conversation with my friend Peg Tyre - check her bestselling book The Trouble with Boys at www.pegtyre.com. She gave me a boost as far as my positive influence on her with fitness, dealing with age-related symptoms and life in general. This is not the first time she tells me that, and but frankly I am dumbstruck when I hear it!!! When I asked her to clarify what exactly she sees in me, she said that what important to her is my life philosophy of thriving to be fit without trying to be a super-woman . I never thought of myself in that light, but I guess I should trust her opinion, because I generally do!

Strangely, I am having trepidation right now because I want to start P90X and I built some image in my head that this is like some sort of major tough race, like a marathon, or something. It is probably not much harder then Slim Series, just a bit different. I know I need to exercise and stay focused, I know I will do it and I know I will be grateful when I complete this challenge and proud of myself and others on this way with me!!!

So, ladies and gentlemen, I'll be honest with you - I am not an energizer bunny. I am planning to ease into the routine, start nice and slow, but then finish it with a bang!

My goals are – to keep building strength, to get as fit as I can and feel in control of my body! I want to know that I’ve done my best to be healthy for myself, my family and the society – because, in the end, each individual's health impacts all of us collectively!

Track your outdoor workout

If you like to exercise outdoor whether you walk, jog or bike – do you ever wonder how far you go?
Take a guess out if your outdoor aerobic workout – plat your walk/run/ride using free online tool!
The sites are:

If you walk - www.MapMyWalk.com
If you run – www.MapMyRun.com
If you bike – www.MapMyRide.com
Easy!
The sites allow you to track your workouts, find fun runs, calculate calories and much much more!

Check it out and take your walk/run/bike to a new level of fun!

Bring it!

Caffeine: Positive and Negative

When it comes to caffeine, everyone is different, and it’s important to gage your own reaction and usage. Mild excess (over 350mg in a day) in some people can cause restlessness, nausea and headaches, although these side effects vary from person to person. Others might suffer from disturbed sleep. Women especially need to be aware of their caffeine intake, particularly since the Journal of American Medicine links caffeine intake to the calcium loss leading to osteoporosis. And if you’re concerned about your iron status, you should know that some of the substances in coffee and tea could interfere with iron absorption, particularly if you drink a caffeinated beverage with meals. Similarly, the USFDA and the New England Journal of Medicine warn that high caffeine consumption can make it difficult to become pregnant, and/or lead to miscarriage or low birth weight infants. Caffeine also shows up in breast milk, so it’s best to avoid as a nursing mother.

Caffeine does have some positive benefits however. The Journal of American Medicine recently published a report that higher caffeine intake is associated with a “significantly lower” incidence of Parkinson’s disease. It also appears to increase the metabolism. A Danish study found that caffeine not only raises the metabolic rate, it makes body fat more readily available as fuel to exercising muscles. In addition, caffeine appears in many over the counter headache and cold remedies. While studies do disagree on benefits, at least one study in the Archives of Neurology showed that caffeine is “highly effective” in treating migraines. This is because by narrowing the blood vessels, caffeine restricts blood flow. And since blood vessels tend to widen prior to some headaches, especially migraines, narrower arteries can ease the pain.

Caffeine works by stimulating the central nervous system. It acts as an adrenaline rush on the body, and the following takes place upon ingestion: your pupils dilate, your breathing tubes open up, your heart beats faster, your blood pressure rises, your liver releases sugar into the bloodstream for extra energy and your muscles tighten up ready for action. This chain of events produces the "fight or flight" behavior, since your system believes it to be in a state of emergency. It also increases the rate and force of the heartbeat and thereby providing the brain and other tissues with more oxygen.
So you can see why your body might like caffeine in the short term, since it helps you feel alert and injects adrenaline into the system to give you a boost. But the problem with caffeine is the longer-term effects. If you take more caffeine to get the adrenaline going again, you are putting your body in a state of emergency all day long. Not only is this not very healthy, it is also the explanation why too much caffeine will make you jumpy and irritable. Therefore, it is up to each person to decide on the amount they take in each day.

Here are some common caffeine amounts in beverages:
• Coffee, brewed 40 to 180 mg per cup.
• Coffee, decaffeinated 3 to 5 mg per cup.
• Black Tea, about 40 mg per cup.
• Tea, brewed 25 to 110 mg per cup.
• Tea, decaffeinated (CO2 certified organic process*) 10 mg per cup.
• Cola, and other soft drinks with caffeine, 36 to 90 mg per 12 ounces.
• Cocoa, 4 mg per cup.
• Chocolate, milk 3 to 6 mg per ounce.
• Chocolate, bittersweet 25 mg per ounce.

Many caffeinated beverages are available in decaffeinated forms. For a healthy alternative to caffeinated drinks, try organic herbal tea, juice or water.