Live To Win!

It's not about the destination, it's all about the journey

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Unwritten

January 22, 2014

“Unwritten”

As I was on my treadmill last night, a song came across my iPod that I hadn’t heard in quite a while. I started listening to the words and felt myself inspired. It’s Natasha Bedingfield’s song, “Unwritten”. The song was released in November, 2004, so it’s nothing new. But the words of the song say it all. To me the song is about writing your book on your life. It’s about letting go, making mistakes, and growing from them.

There is a part where she sings the words, “I’m just beginning….The pen’s in my hand…Ending unplanned”. For some the journey on their book has begun. For others the journey is right around the corner. We all have the pen in our hands to choose the chapters we want to write. Maybe it’s about accomplishments , failed desires, achieving goals, or self struggles. Still, you are the main character in your book. The choice is yours. The ending is unwritten and only you can write that chapter. So think about this, if you had to write a book about yourself, what would the title be? What would your chapters consist of?

I am still writing my book and of course my title would be easy to guess…..Live To Win! Live to win is about my journey through all my fears and learning how to turn my life around so I am a better person and can help others move forward. Live To Win is about winning over the struggles in life. It’s about releasing my inhibitions, letting go and living my life to the fullest.

Maybe it’s time for you to start your book……..

Here are the words to the song:

Natasha Bedingfield – Unwritten

I am unwritten,
Can’t read my mind
I’m undefined
I’m just beginning
The pen’s in my hand
Ending unplanned

Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words
That you could not find
Reaching for something in the distance
So close you can almost taste it
Release your innovation

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
Drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins
The rest is still unwritten, yeah

Oh, oh

I break tradition
Sometimes my tries
Are outside the lines, oh yeah yeah
We’ve been conditioned
To not make mistakes
But I can’t live that way oh, oh

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
drench yourself in words unspoken
Live your life with arms wide open
Today is where your book begins

Feel the rain on your skin
No one else can feel it for you
Only you can let it in
No one else, no one else
Can speak the words on your lips
drench yourself in words unspoken
live your life with arms wide open
Today is where your book begins
the rest still unwritten

(Gospel)
Staring at the blank page before you
Open up the dirty window
Let the sun illuminate the words
That you could not find
Reaching for something in the distance
So close you can almost taste it
Release your inhibitions

The rest is still unwritten

Incline Training for Weight Loss

January 2, 2014

Incline Training is one of the best ways to burn fat and lose weight. Despite whoever told you, you have to run to lose weight, they were wrong. Walking at an incline over 21% at 2 mph can be just as effective as running flat at 6 mph. Here are some benefits of Incline Training:

Heart Rate: Your heart rate at a 24% incline and 2 mph is greater than 0% incline at 6 mph. The greater the incline the higher your heart rate will go. Incline training is one of the best ways to train your heart without having major impact on your joints.

Fat Utilization: Research shows at a incline of 21% and 2 mph, fat is the primary source of energy, burning 6.5 kcals per minute. When walking slowly on a steep incline you will become oxidative, which means you will burn from your fat stores and not from your previous meal.

Fat Test Study:

0% at 6 mph burns 360 calories – 57 from Fat
21% at 2 mph burns 296 calories – 194 from Fat

Muscle Activation: 18% incline and above is where all the magic happens! In fact, from 15% to 18% you have 30% more muscle activation. Most people have a hard time turning on the glutes, but this is a great way to activate them. Not only will you burn more calories when you have more muscles, but your weight loss will look better. At 27% incline and above:

Glutes are engaged 100%
Hamstrings are engaged 73%
Calfs are engaged 90%

Variation: Variation in your training allows for creativity, enjoyment, progression and specificity. Performing variations like skips, side shuffles, backwards walk will increase your calorie burn and muscle activation. Do not exceed 24% incline on any side movements on an incline due to the shear forces it puts on the knee.

Workout: Side Shuttles at an incline (under 24%) are a great way to target your inner/outer thighs.

Don’t worry if running is not in the books for you, or even if it is, Incline Training is a great way to mix up your workouts, burn fat, activate your muscles, decrease pressure on your joints and increase your heart rate.

Article from: http://blog.ifit.com/incline-train-weight-loss/

NordicTrack X9i Incline Trainer

January 2, 2014

The NordicTrack X9i Incline Trainer is their #1 selling treadmill. NordicTrack first started selling Incline Trainers six years ago, and since then they continually have grown in popularity. The reason for their popularity is that Incline Trainers are very effective in burning calories, losing weight and getting in shape.

For those not familiar with the Incline Trainer, it is basically a treadmill that inclines to extreme levels of up to 40%. You generally use these machines for walking because of the extreme incline, although they can also handle running. The advantages to this unique treadmill concept are…

You can get the same intense cardio workout from running while walking. It is similar to hiking up a steep mountain.
Since you’re walking and not running there is less stress to your joints and back.

However, many individuals use the Incline Trainers for running. With the release of the NordicTrack X9i Incline Trainer you have the benefits of the previous models. In addition you get an extra long 62″ treadbelt, which is adequate for a runner’s long stride. With the X9i you can either walk at steep inclines, or run at a more level incline. Of course, if you are a fanatic you can run at steep inclines, but probably not for long.

(From: http://www.treadmill-ratings-reviews.com)

(For more information: http://bit.ly/1DfyfXy

Hectic Week :(

May 18, 2013 — 2 Comments

Well this week was a mess! I only got 3 workouts in and the rest of the time I was running around like crazy! I am dealing with an injury right now. Pulled something in my upper hamstring area. Had to do a lot of walking and stretching. Here is my rundown for the week:

Tuesday 5/14/2013 – Walked 2.1 miles. It was a boring workout because the street view was so plain. Important thing is I did it! I could feel my hamstring tightening and had to walk this workout.

Also completed an upper body workout. Mostly used dumbbells. Completed 3 sets at around 12 – 15 reps each set. Basically I worked chest, shoulders, back, biceps, and triceps. Had a pretty decent session 🙂

Wednesday 5/15/2013 – 2.1 mile walk/jog. Still a boring run. Plain street view. At least my hamstring is feeling better.

Saturday 5/18/2013 – This was the best workout of the week. Did iFit workout in the Grand Canyon. This was the second part of the West Rim Trail. 3 miles. Treadmill ranged from 6% decline to 33% incline (which kicked my ass!!!).

The scenery wasn’t as pretty as this picture, but it was a nice change from running down a boring street!

I found a quote that I think says it all….. “Run when you can, walk when you have to, crawl if you must, just never give up” – Dean Karnazes. And that is exactly what I do. I know my limits and since I am plagued with multiple injuries ( 5 knee surgeries, 2 ankle/foot surgeries, low back double fusion) there are times I have to make myself slow down or run the risk of injuring myself again.

I post these workouts to keep myself accountable. I don’t expect to have a lot of followers because I know this isn’t interesting enough for some of the folks out there. But for me it means everything. If it will help me stay on track, then I will do it. And if by chance I can help motivate someone else, then it’s all worth it!!

I will end with this cartoon that is so real to me!! I can totally relate 🙂

X9i Treadmill by NordicTrack and Workout

May 11, 2013

For my birthday last month my hubby bought me a NordicTrack X9i incline trainer. ( http://bit.ly/12F9Ub9). I must admit I have not been one to like treadmills in the past. I would always become bored just looking at the screen. With the X9i boredom is gone! With the built in android tablet and google maps, I can run anywhere I want to!

I started Training with this machine and will start to post my workouts. I said I was going to start blogging and have never gotten started. I just don’t know what to say 😦 So be patient with me….I’m learning 🙂

I am doing an iFit workout plan that takes me through parts of the Grand Canyon. I did the South Kaibab Trail, which was 3 miles at 6% decline most of the way. The whole workout was in street view, meaning I could actually view the trail as if I was there. Some of the scenery was beautiful! I can only imagine how breathtaking is must be to actually view the canyons in person.