El Torcal de Antequera

This is one of the places we visited yesterday. (I will talk about the second place in another post). We left the house at 830am and didn't get back until 1030pm. It was a great trip and we were exhausted! Yesterday we walked around for a total of 5 hours and 15 minutes. It was great exercise.

In Antequera we visited el Torcal, which is a great place to go hiking. It's a nature reserve in the province of Málaga. There are different routes but we did the "ruta amarilla" (yellow route) that takes 2 hours. However, we did it in 1 hour and 15 minutes. It's 3 Km (roughly 1.86 miles) but you are trekking through some seriously precarious places.

About 150 million years ago (during the Jurassic age) this nature reserve was all submerged under water. Later erosion caused fractures and cracks, leaving the big blocks of limestone seen today. 

You have to be careful because it is very tricky walking around. Basically because there are humongous pieces of rock jutting out of the ground wherever you go. If you fall you can seriously hurt yourself.

Another cool thing is that there are tons of wild goats walking around the area. It was nice seeing them in their element.

Stay tuned to see the next place we visited!

My Current Weights Routine

The purpose behind this routine is to strengthen my lower body, paying special attention to my quads. I also want to give some attention to my arms.

ARM EXERCISES

These are all done from between 1-3 sets (10-15 repetitions). I usually start with 1 set then add a set each week. Once I get to 3 sets I increase the weights. Right now I'm using 3.5 kilos (or 7.5 pounds).

For all the exercises I've included a photo or a link to a video explaining how to do the exercises. This may seem like a simple circuit (and it is) but it burns like crazy!

3-point row

Triangle push-up

Bench dip variation with one leg raised

Tricep extension

10-10-10s

deadlift

 

LEG EXERCISES

 For all of these exercises I do 1 set of 25 repetitions. If you'd like to know how to do these exercises I recommend you go to the same website I went to. They have pictures, descriptions and videos that can help you perform all the exercises I have listed below. 

Just go to the search bar and type in the name of the exercise. You can also do a simple google search "quad exercises" and find bodybuilding.com. There you can refine your search. I wanted exercises that didn't require weights (for example).

Mountain climbers

Heel raises

Kneecap clenches

Bridge variation with raised leg

The clam (variation with both legs lifted off floor)

Wall sit

Straight leg raises against the wall

Inner thigh leg lifts

Single leg jump

Single leg squat with a chair

Rear leg raises

Kneeling hip flexor (stretch)

Iron crosses (stretch)

Frog hops

Squat

All-fours quad stretch

Knee extensions

Isometric Quad

Kneeling quad stretch

These are just basic exercises but I wanted something simple to start out with. In a couple weeks I will adjust and change my routine. I hope you try some of these exercises if you haven't already!

Quick! I need some advice, stat!

Here the hubby and I are at La Alhambra in Granada

I hope that got your attention. It was supposed to! Now, on to the serious part: I need some advice.

I am not one of those people who has a hard time asking for help, so this is nothing new. I do like to think that I'm pretty independent. Plus, I'm definitely stubborn and set in my ways when it comes to certain things (food, exercise, running, my things...). So get ready, because this one is a doosy.

I've had no success in the past 3 or so years I've been attempting it. That's a long time in my opinion, and the years keep rolling by. This has to work because I'm afraid of the ramifications!

How can I get my husband motivated to exercise?

He's lucky that he has a fast enough metabolism. If I ate like he did I would have gained 50 or more pounds instead of the 20 or so he's gained in 5 years.

I ask for help only because my husband (Chema) is not content. He is definitely NOT depressed or ashamed of how he looks. But he makes off-hand comments sometimes like: I'm fat, my gut is humongous, I need to lose weight...

We're fancy, huh? At a bar in the US.

So, obviously, he's not content. Chema doesn't like to ask for help. I mean he is married to someone who loves exercise, would gladly go with him running anytime of the week, or to the gym, or whatever. Yet, he doesn't do it! He is the KING of excuses.

My husband is a bike person. I fear bikes. Hence, that's not a sport we can share at this point in time. But he can go by himself, right? No.

• It's a lot more fun with someone else
• He doesn't feel like it right now
• He has to run some errands
• He's tired
• He just ate
• It's raining
• It's too hot .....

I'm literally looking over my shoulder as I write this so that he doesn't see my post! (We have to keep this between you guys and me).

In Córdoba having lunch with friends.

I worry because he is a habitual overeater. Like a lot of people, he also eats when he's stressed. Although, I think that's an excuse too! I also get stressed but I don't eat a half pound of chocolate in a day!

In general, we eat healthy because I cook and make the grocery list. But he has an insatiable sweet tooth. When he wakes up in the morning he eats something sweet, right before having breakfast!

Like these truffles or that plate of cookies in the back! Ok, I'm exaggerating.

Sure, he's fine and healthy now but one day he's going to wake up and look in the mirror and not recognize the person he sees in front of him.

We joke about it often. Sometimes when I get serious about it he just agrees and then changes the topic. I need help because I love me some Chema!

La Plaza de España in Sevilla

My solution: ask all you informed and intelligent people out there! What should I do? How do I get my husband motivated to exercise?

Debate/Discussion: shake weight, ab vibrators, toning shoes...do they work?

Watching a recent infomercial about one of those ab vibrator belts the other day got me thinking. We are always looking for the "quick fix" because we are impatient. People don't want to wait three months to get in shape based on eating healthy and exercise. The most popular commercials these days are on the:

 

Shake Weight

Taken from googleimages

  

Toning Shoes 

Taken from googleimages

 and 

Ab Vibrators

Taken from googleimages

So I wonder, do they work?

Maybe I'm a "snob" or "traditionalist" when it comes to exercise and healthy living because every time these commercials come on I roll my eyes. I don't believe for a second that these devices will get people into shape for the long term. Sure, someone who never gets off their bottom will show results out of default. Just like if they went to a gym and decided to lift weights, do some ab exercises or run on the treadmill. 

What happens after your body becomes accustomed to a certain exercise? Well, you have to change it to continue seeing results. Especially considering the Shake Weight is only 2 1/2 lbs (5lbs for men) I would think that after a month or so you would stop noticing a difference.

Yet, there are so many people who believe the claims. Some of my family have Shake Weights or have used toning shoes or want to use these things! I did a bit of searching online and it seems it depends on who you talk to whether these products work or not. The general consensus seems to be that at first you will probably notice a difference but that will subside after awhile.

Like I said, I've never personally used these things but the people who do stand by them. As with anything you have to be careful to avoid injury but I'm not sure the message is a good one. I can't see how sitting on the couch shaking a weight is going to get anyone into shape. Or sitting on the couch with a ab vibrator belt either for that matter. Walking is good whether wearing toning shoes or not. It seems that the amount of calories burned doesn't differ anyway if you wear the shoes or don't wear them.

Here are some sites at a glance that give some interesting information on these products:

Shake Weight
https://www.shakeweight.com/
https://www.buyshakeweightformen.com/
http://articles.latimes.com/2010/may/10/health/la-he-skeptic-20100510
http://www.msnbc.msn.com/id/39677329/ns/health-fitness/t/stroke-luck-shake-weight-kind-works-tone-arms/

Toning Shoes
http://www.webmd.com/fitness-exercise/features/truth-about-toning-shoes?page=3
http://well.blogs.nytimes.com/2011/07/13/can-shoes-really-tone-the-body/
http://articles.cnn.com/2009-08-12/health/shoes.fitness_1_shoes-muscle-activity-podiatric-sports-medicine/2?_s=PM:HEALTH

Vibrating Belts
http://www.livestrong.com/article/385482-is-a-vibrating-belt-reducing-belly-fat/

Has anyone tried these products? Do you know anyone who has tried these products? What do you think of products like these in general? Share your thoughts.

Daily Fitness Tip: Hydration

WATER!!!!!

Actually, you can get your daily "requirements" through food and other beverages so you don't only have to drink water. I also put "requirements" in quotation marks because the daily recommendation is 64 ounces (or about 2 Liters). Nonetheless, I believe each person has different necessities. Some people will need less and some people will need more, hence, today's Fitness Tip!

Now, I am only going to address hydration during the summer months as our needs are different in the winter, spring, and fall. At least I know my needs are different. In fact, my needs are different when it's raining, sunny, cloudy, cold...regardless of the season. Where I live the air is very dry. So I suspect that I'd need to adjust my water intake when exercising in humid conditions. Do what works for you and your body.

What cannot be disputed is the necessity of hydration. Hydration is essential when exercising, regardless of the weather conditions. 

• It allows the muscles to work more efficiently--I notice a drastic change in my performance when I am well hydrated as opposed to not.
• Not being properly hydrated can lead to injuries--One of the reasons (along with many others) why I got injured last year. I was not diligent about my fluid intake and am trying to do a lot better.
• Your body won't recover as quickly or as productively--Again, I notice this in my own body. When I am lazy about carrying water with me I get more muscle spasms and soreness. I still get soreness when I drink water but I seem to recover at a faster pace.
• This website has more information about the importance of hydration. In its consumption as well as in the quality of it.

Last year when I decided to focus on running a full marathon I wanted to do everything right. Since I was training during the hottest months I needed a way to stay hydrated on my longer runs. I bought a Camelbak, which fits about 1.5 Liters (49.50 ounces) of water. It's a tiny backpack which contours to fit the upper part of the back. It stays glued to your back for the entire run and you almost forget it's there. All you have to do is fill up the resevoir (a plastic bag basically) with some cold water, fit it in, and your ready to go.

Then laziness set in and the days got cooler. So my Camelbak simply collected dust. I didn't hyrdrate during any kind of run, regardless of the distance. I would drink before and after. That's it. Only on a really long run would I drink chocolate milk, which is supposed to be great at hyrdation and recovery. (I've heard pickle juice works wonders but I haven't tried that yet.)

Right now I am suffering from extremely dry lips because I haven't been hydrating properly daily or after exercising. So don't do what I do....you know how the saying goes. I find that sometimes drinking water on a run makes me feel nauseous. So I would like to try gels and things at some point.

Here's a couple pics of my Camelbak in case you're interested:

There is also a strap around the waist for added support and a clip for the tube for easy access.

The tube doesn't leak because you have to bite on it to release the water and the yellow part closes it when not in use.

Cute huh? I hope it hasn't grown any friends inside (mold). It should be kept in the freezer if you won't be using it for a prolonged time period. As you can all see I learn by making mistakes, just like the rest of humanity! If this does happen though, I can put in 2 Tbsp of baking soda with warm water and let it sit for 30 minutes. Then wash with a mild soap and let it air dry completely before use.

In a perfect world I'd do that today so that it'd be ready for my long run tomorrow. I let you know how that turns out.

Exercise and be hydrated and you won't regret it!

If this helped you leave a comment and let me know how it goes.

I hope you enjoyed your Daily Fitness Tip and will add it to your Recipe for Health.

Summer Running Gear Part 2

 

Just came back from yoga actually. It's great because it helps me relax, stretch and do abs! It is a beginner class but that's my level and I don't want anything else right now that is too demanding. 

I'm also considering whether to run again tomorrow, instead of Friday, and do my long run on Saturday. I just signed up for a race today! Ok, it's really nothing special, only 2 km or 1.24 miles, which I can run in like 7 minutes. But the shirt was cute and it was only 5€ ($7) and I can use it when I do my exercises! Yay for cheap gear! It's early on Sunday morning and I'd rather not run again in the evening (especially if I try to win). We'll see. I probably won't take pictures only because it will be finished before the pic is even taken! Maybe I'll take one with my number and the shirt.

Tonight I plan to start my daily FIT TIPS. This should be fun and informative for everyone. I will post a new tip everyday related to either exercising, eating right, and general all around health. Also, be sure to take a look at the websites posted at the top right hand corner on the blog. These are websites that I frequent because they have useful exercises and/or interesting health facts.