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Friday, June 28, 2013

This is Beautiful

This Amazing Picture showed up on the other day. Her father died very unexpectedly last winter. I happen to take work out classes with her step mom and I was moved by this picture, so I thought that I would share it again. There are so many emotions captured in this one picture. I can't even put it into words. 

Feeling Good

Normally I don't have time to get this much exercise in, in one day but last night I took the dog for a walk, biked to my softball game early went for a run/workout by the Zeeland stadium bonus that stadium was open so I took my run to the track for a lap and on the bleachers, then played softball and biked home. It was a a good night :) 

Friday, June 21, 2013


I Thought that This was interesting, and Fartlek is a Funny Word. 

Speed Dial

All runners can get fit fast—and have a little fun—by playing with their pace.

May 12, 2010

Generally speaking, runners like structure. They like knowing where they're going and how fast they have to go. But occasionally throwing a rigid routine to the winds can be a boon not only for your fitness, but for your mental state as well. One of the most effective workouts for getting fit while having fun is the classic fartlek (go ahead, snicker). From the Swedish word for "speed play," these runs let you pick up the pace whenever you feel like it, run as fast as you wish, and recover for as long as you want. "You're not doing the same thing over and over, but mixing it up by distance, pace, terrain, and recovery period," says Tony Coffey, head coach of the Impala Racing Team in San Francisco. "Fartleks get us back to running like we did as kids, treating it as play and not as work." Fartleks also boost your fitness, whether you're a beginner or a veteran racer. They engage many of the same energy systems as interval workouts—depending on how long and hard the efforts are, all runners can use them to build stamina for sustained efforts. Here's how to work a little play into your schedule.

When it comes to getting faster, "the main problem holding beginners back is the fear they have when their heart rates rise," says Paul Greer, coach of the San Diego Track Club and associate professor of health and exercise science at San Diego City College. Fartleks are a nonthreatening way to introduce yourself to faster paced running; you alone—not a clock, plan, or coach—choose how far and how fast you want to run. Whether it's as far as the next mailbox or as short as a five-second, all-out dash.
FAST FUN "Beginners don't need to worry about total distance or pace since it's more important to learn to run faster than normal," says Coffey. "Just listen to your body and run accordingly. Over time, fitness and running-specific strength will improve." Start by randomly throwing in five or six efforts of varying lengths and intensities during a 30-minute run. Each week, add one or two such pickups or extend the length of each one. After three or four weeks, progress to running one minute hard and two minutes easy for a total of 21 minutes. Add one hard/easy combo every week until you're speedplaying for a total of 30 minutes per week.

Once you've been running for at least six months, fartleks can be a valuable tool for intermediate runners as they transition into formal speedwork and start thinking about racing. "Speed-play sessions help you practice 5-K to 10-K race efforts to prepare for upcoming races," says Greg McMillan, an online running coach who works with first-time runners to Olympians. They're also a good way for runners to ease back into harder workouts after an injury or layoff, says Coffey.
FAST FUN Find a loop about 800 meters long. Alternate running one loop at 5-K pace with one at about 1:20 per mile slower than 5-K pace, suggests Coffey. "The lack of complete recovery between faster bursts teaches the body to recover more quickly," he says. "Psychologically, the variety within the workout keeps you mentally engaged in what you're doing, which will give you more confidence in racing situations as you're more in tune with your body." You can alternate the previous workout with a session spent running two minutes hard and one minute easy, five to six times, suggests McMillan.

"For advanced runners, speed-play sessions prepare the body and mind for more race-specific workouts that they'll do as they get closer to their goal race," says McMillan. At the same time, they provide a psychological break from the relentless grind of the track, and during the off-season, are a great way to incorporate speedwork without overdoing it.
FAST FUN Run a descending ladder starting at five minutes hard followed by four minutes easy. Reduce each hard effort and recovery period by one minute. "Advanced runners should do this workout on the actual race course or on a course similar to what they will be racing," says Greer. "This will keep you more focused and increase your confidence for race day." Make it harder by running an up-and-down pyramid: Run one minute fast followed by one minute easy. Increase the hard effort and recovery period by one minute each until you reach five minutes hard. Follow that with four minutes easy and go back down the pyramid by reducing the fast efforts and recovery periods by one minute. "It's always best to run the last half of a race faster than the first half, and this workout simulates that type of race plan," says Greer. "As the pyramid progresses and the time intervals get shorter, the advanced runner should run the paces faster than race pace."

Time to Play
When—and for how long—to vary your pace in training.

Frequency: Once a week
Duration of Speed Play: 15 to 30 minutes

Frequency: Once or twice a week
Duration of Speed Play: 30 to 45 minutes

Runner Level: ADVANCED
Frequency: Once or twice a week during off season
Duration of Speed Play: 45 to 60 minutes

Include both long and short bursts of speed within the same workout session to tap into and work your full range of energy systems


Saturday, June 15, 2013

Honey Bees

Honey Bees

Thursday Night We discovered this very large Bee Swarm in the tree in our back yard. 
We were not really sure what to do about it.

I was talking to someone at work and he said call a bee keeper, they will come get them. So we looked one up on Craig's list, gave him a call on Friday about noonish. He was at our house within a half an hour and was super excited about all the bees. They are now Collecting in a Bee Box in the Back yard. He plans on coming to get them tonight.

Agriculture depends greatly on the honeybee for pollination. Honeybees account for 80% of all insect pollination. Without such pollination, we would see a significant decrease in the yield of fruits and vegetables.
Bees collect 66 lbs of pollen per year, per hive. Pollen is the male germ cells produced by all flowering plants for fertilization and plant embryo formation. The Honeybee uses pollen as a food. Pollen is one of the richest and purest natural foods, consisting of up to 35% protein, 10% sugars, carbohydrates, enzymes, minerals, and vitamins A (carotenes), B1 (thiamin), B2 (riboflavin), B3 (nicotinic acid), B5 (panothenic acid), C (ascorbic acid), H (biotin), and R (rutine).
Honey is used by the bees for food all year round. There are many types, colors and flavors of honey, depending upon its nectar source. The bees make honey from the nectar they collect from flowering trees and plants. Honey is an easily digestible, pure food. Honey is hydroscopic and has antibacterial qualities. Eating local honey can fend off allergies.
Secreted from glands, beeswax is used by the honeybee to build honey comb. It is used by humans in drugs, cosmetics, artists' materials, furniture polish and candles.
Collected by honeybees from trees, the sticky resin is mixed with wax to make a sticky glue. The bees use this to seal cracks and repair their hive. It is used by humans as a health aid, and as the basis for fine wood varnishes.
Royal Jelly
The powerful, milky substance that turns an ordinary bee into a Queen Bee. It is made of digested pollen and honey or nectar mixed with a chemical secreted from a gland in a nursing bee's head. It commands premium prices rivaling imported caviar, and is used by some as a dietary supplement and fertility stimulant. It is loaded with all of the B vitamins.
Bee Venom
The "ouch" part of the honeybee. Although sharp pain and some swelling and itching are natural reactions to a honeybee sting, a small percentage of individuals are highly allergic to bee venom. "Bee venom therapy" is widely practiced overseas and by some in the USA to address health problems such as arthritis, neuralgia, high blood pressure, high cholesterol and even MS.

Honeybees are not native to the USA. They are European in origin, and were brought to North America by the early settlers.
Honeybees are not aggressive by nature, and will not sting unless protecting their hive from an intruder or are unduly provoked.
Honeybees represent a highly organized society, with various bees having very specific roles during their lifetime: e.g., nurses, guards, grocers, housekeepers, construction workers, royal attendants, undertakers, foragers, etc.
The queen bee can live for several years. Worker bees live for 6 weeks during the busy summer, and for 4-9 months during the winter months.
The practice of honey collection and beekeeping dates back to the stone-age, as evidenced by cave paintings.
The honeybee hive is perennial. Although quite inactive during the winter, the honeybee survives the winter months by clustering for warmth. By self-regulating the internal temperature of the cluster, the bees maintain 93 degrees Fahrenheit in the center of the winter cluster (regardless of the outside temperature).

Queen Bee 
There is only one queen per hive. The queen is the only bee with fully developed ovaries. A queen bee can live for 3-5 years. The queen mates only once with several male (drone) bees, and will remain fertile for life. She lays up to 2000 eggs per day. Fertilized eggs become female (worker bees) and unfertilized eggs become male (drone bees). When she dies or becomes unproductive, the other bees will "make" a new queen by selecting a young larva and feeding it a diet of "royal jelly". For queen bees, it takes 16 days from egg to emergence.
Worker Bee 
All worker bees are female, but they are not able to reproduce. Worker bees live for 4-9 months during the winter season, but only 6 weeks during the busy summer months (they literally work themselves to death). Nearly all of the bees in a hive are worker bees. A hive consists of 20,000 - 30,000 bees in the winter, and over 60,000 - 80,000 bees in the summer. The worker bees sequentially take on a series of specific chores during their lifetime: housekeeper; nursemaid; construction worker; grocer; undertaker; guard; and finally, after 21 days they become a forager collecting pollen and nectar. For worker bees, it takes 21 days from egg to emergence. The worker bee has a barbed stinger that results in her death following stinging, therefore, she can only sting once.
Drone Bee 
These male bees are kept on standby during the summer for mating with a virgin queen. Because the drone has a barbed sex organ, mating is followed by death of the drone. There are only 300-3000 drones in a hive. The drone does not have a stinger. Because they are of no use in the winter, drones are expelled from the hive in the autumn.

The greatest threat to beekeeping are two varieties of mites (Varroa and Tracheal). And although these mites can be kept under control by a persistent beekeeper, the negative effects on the honeybee population has been devastating. The Back Yard Beekeepers Association surveyed its membership and learned that over 40% of the membership's hives died in 1996. These mites are greatly reducing the overall honeybee population in the USA. The mites are of no concern to humans, except for the effect they can have on honey production.
Beekeepers are on the watch for various diseases unique to honeybees, and harmless to humans. "Foul Brood" and "Nosema" are two such diseases. These problems can easily be addressed by good management and proper medication.
With more and more urban development and the growth of cities, there is less and less foraging available to bees. However, areas like Fairfield County contain a rich assortment of nectar and pollen for honeybees, thanks to homeowners' gardens and the lush, wooded countryside.
Africanized Bees 
The arrival of so-called "killer bees" in a few southern states has received sensationalized treatment in the media. In some areas of the country, this negative publicity has stimulated local restrictions and ordinances on the hobbyist beekeeper.

Royal Jelly is the substance that turns an ordinary bee into the Queen Bee. It is made of pollen which is chewed up and mixed with a chemical secreted from a gland in the nursing bee's heads. This "milk" or "pollen mush" is fed to all the larvae for the first two days of their lives.
The larvae chosen to become a queen continue to eat only royal jelly. The queen grows one and a half times larger than the ordinary bee, and is capable of laying up to two thousand eggs a day. The Queen Bee lives forty times longer than the bees on a regular diet. There is no difference between a queen bee and a worker bee in the larval stage. The only factor that is different between them is that a developing queen bee continues to eat only royal jelly.
Scientists decided to try feeding the queen bee's diet to other animals with surprising results. The life spa of pigs and roosters showed as much as a thirty- percent increases. Fruit flies fed royal jelly increased in size and in rate of production. Chickens given royal jelly laid twice as many eggs, and older chickens began to lay again.
In France, there have been reports of women fed royal jelly during menopause, showing complete remission of their symptoms. Some were even able to become mothers again. France also claimed that their studies showed royal jelly to have rejuvenating and sexually stimulating effects on both men and women. Canada has approved royal jelly as a natural dietary supplement for its athletes. Royal jelly is not a drug, but a nutritious, quickly assimilated food.
In Germany, Drs. Chochi, Prosperi, Quadri and Malossi (in separate studies) used royal jelly as an aid to badly undernourished and premature babies. The infants fed royal jelly increased in weight and health. Another doctor, Telatui, reported that neuro-psychic patients given royal jelly regained normal weight, a more stable nervous system, and a greater degree of stamina for physical and mental work.
Chemical analysis of royal jelly found it rich in protein and the B vitamins (especially panothenic acid). However, analysis of royal jelly fails to break it down into all its different components. It cannot be synthesized.
Royal jelly has proven to be a potent bactericide. It also acts as a catalyst, stimulating intercellular metabolic activities without significantly modifying normal physiological activity. Thus, it hastens cell recovery with no side effects. Royal jelly has been known to speed up healing of wounds and to reduce the amount of scarring.
The beneficial effects of royal jelly seem not to depend entirely upon its vitamin content, but upon some type of enzymatic or catalytic action of an as yet unknown factor; or perhaps, the known factors working in combination with a co-enzyme through a process that has not yet been defined.
Since the action of royal jelly seems to be systemic rather that one which affects a specific biological function, it has been recommended for a great variety of purposes: to retard the aging process, for menopause, correction of under-nutrition, for arthritis, vascular diseases, peptic ulcers, liver ailments, nervous instability, skin problems, improvement of sexual functions, general health and well being

Gluten Free Muffins

Made this up all by My self... Kind of 

A take on Oatmeal Muffins that I found in the Noordeloos Church Cook Book 

1 Cup Quick Oats
1 Cup Almond Milk 
1/2 Cup Applesauce
1/3 Cup Agave
1 Egg
1 Cup Gluten Free Flour
1/2 Tsp Baking Soda
1 Tsp Baking Powder 
1 Tsp Salt 
Add Ins: Raw Cacao, Goji Berries, Chia Seeds, Flax seeds, and Flax meal 

350' 15-20 Minutes, I made Mine into Mini Muffins 

I am thinking that you could also make these into blueberry muffins or like apple cinnamon muffins :) 

Wednesday, June 12, 2013

Come Hang Out with Me :)

Greetings Everyone, 

I will be Leading the Fit by Nature Classes on these Days If you are interested. I would love to see some of your smiling faces there. I will have fun workouts planned out. We will Run, Play, and strengthen our bodies. 

7:00 PM

*July 8 – Holland State Park - Ottawa Beach Rd. (Meet at General Store)
*July 15 – Riley St. Beach
*July 22 – Tunnel Park – Lakeshore Dr., Holland
*July 29 – TBA – leaders choice! Any Ideas Fun Places You would Like to go !!!
*August 5 - Holland State Park - Ottawa Beach Rd. Meet at General Store

Wednesday, June 5, 2013


I Just Love Pink !!!! And Running, So this is kind a Random Post. :) Running Inspirations and pink workout clothes.

Under Armour

Women's Pink Collection

RUN:Pace Short

> shop women


Protein IQ

Countdown Workout

Countdown Workout 
Perform 10 reps of a kettlebell (or dumbbell) swing 
Without rest, do 10 reps of burpees 
Still without resting, do 9 reps of the swings 
Now do 9 reps of burpees 

Continue this pattern until you do just 1 rep of each exercise, trying to rest as little as possible (or not at all) between moves.