Monday, January 30, 2012

abs 101

Ok, you're wondering how to develope and maintain killer Abs. after the age of fifty. I can tell you in two words, BURN FAT. Now lets talk ABS 101. First and foremost, you must eat the right food. By that I mean, high-quality low fat proteins such as fish, beans and poultry, lots of fruit, veggies and whole grains. They will help burn fat. In Addition, you much have a balanced exercise program. That includes, weight training and of course my personal favorite, cardio .Choose an Ab exercise that you  like and you will stick with. I personally like the Medicine ball crunch. To do this, I place a medicine ball between my knees, raise my legs off the floor and do crunches. Next, I keep the medicine ball in place and do leg lifts while bringing my knees toward my chest. Finally, I turn  slightly to each side, medicine ball in place, legs raised and do crunches to hit my obliques. Remember, in order to develope a killer gut, you must  burn fat. The abs are there. You just have to uncover them.

Now get that Gut in Shape! And ace ABS 101.
See what I mean. Abs after age 50.   02/04/12

Thursday, January 26, 2012

Lets Get Started

 It's race day, you're excited and rightly so. You've trained hard, got up early and you're on time. Today is the day for a personal best. You feel it in your bones. As you approach the staging area, you get a novel idea. "Why don't I line up at the 6 min per mile marker. I'm bound to run faster. I'll just stay with the group". It's easy to get carried away when you're overly excited. That's understandable. However, if you are an 8 min per mile runner, line up at that marker. Faster runners have a hard time passing you on narrow streets and lose valuable time. Remember, they are shooting for their best  run too.  

Train hard and get to that marker!  Until next time Keep It Moving.           

Wednesday, January 18, 2012


Take care of your Body. It's the only place you have to live.---JimRohn 

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted--Denis Waitley

Monday, January 9, 2012

When nature calls

                    When you're on long runs, nature sometimes has a tendency to call you by name. By that I mean, there are no restrooms within a 100 miles. In my case, only woods and trees for miles and miles.You might see an occasional house or two. Ask to use a restroom, Please! You'll be lucky if you don't get dogs set on you. What's a body to do? Do you try to hold on. That will work in some cases. But, you will have to focus really hard, to darn hard. Do you take a chance and ask to use a toilet? Remember you're in a precarious situation. No time to try an out run dogs. The answer is, do neither. Make your way to the woods and take care of your business. Everything you need is there, privacy, comfort and clean-up material. If your run takes you on long and winding roads, play it safe, take tissue with you. I often run shirtless, so I put tissue in a zip lock bag and pin it to the inside of my running shorts. And that my friend is how you; Keep It Moving.

Now you know!

Tuesday, January 3, 2012

Keep It Simple

If you're planning on adding weight training to your exercise routine this year ,do these simple total body  exercises two times each week: the squat, bench press, and bent-over row. These three hit all your major muscles and most of your minor ones. They also offer maximum stimulation of your most powerful muscles-building hormones. This means tone musles for you ladies.

Simply The Best way To Keep It Moving!

About Me

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I have been running for more than 30 years injury free. I've run distances from 5K to marathons. My running consist of 30 to 40 mile weeks.I enjoy road races on weekend.