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“The average mineral content of vegetables – like cabbage and spinach – has gone down more than 80% in the past 50 years.” Dr. Al Sears ___________________ “If you want small, tight lungs and decreased cardiac output, then keep jogging. But if you want the kind of longevity and heart attack prevention that comes with bigger lungs and a stronger hear, then shoot for an oxygen debt each time you do an exertion period with PACE.” Dr. Al Sears, P.A.C.E. The 12-Minute Fitness Revolution ___________________ “Unhealthy food is cheaper because our government’s policies support its production. We’re spending nearly $30 billion a year to subsidize corn and soy production. Where do those foods go? Into our food supply...

Notable Quotes
posted on: Jul 8, 2010 | author: DiabeticMama

Exercise: Day 15

So here’s the question: can swing dancing qualify as exercise on the PACE program? I didn’t swim today because I knew I’d be going to the dance. I love to dance — my husband not so much. Over the years we’ve attended the occasional swing dance because several of our kids are really into the swing scene. In fact, when she turned 16 we threw a swing dance party for our youngest daughter. The occasion this time was the imminant departure of our son, who’s moving in a few days to Los Angeles. Since this was to be his last swing dance here in Orlando, we surprised him by showing up with a cake and other party goodies....

posted on: Jul 2, 2010 | author: DiabeticMama

Exercise: Day 14

This was my first day back in the gym after the UltraSimple Diet week. The diet instructions were to avoid vigorous exercise during the week, as it was a time to heal. I found my rest and recovery times today were much slower. I guess I’ll have to work back up to where I was before that week off. I did add a fifth set as I’m swimming my laps faster now. Warmup: 1 lap easy breaststroke, 2 laps easy backstroke, rest 2 minutes Set 1: 2 laps sidestroke, rest 2 minutes Set 2: 2 laps backstroke, rest 2 minutes Set 3: 2 laps hard breaststroke, rest 3 minutes Set 4: 1 lap overhand backstroke, rest 2 minutes...

posted on: Jun 30, 2010 | author: DiabeticMama

Exercise: Day 13

This was essentially the same workout as Day 12. Next time I’m going to add another set. Warmup: 1 lap breaststroke, 2 laps easy backstroke, rest 1 minute. Set 2: 2 laps backstroke, 2 minutes rest. Set 3: 2 laps vigorous breast stroke, rested for 2 minutes. Set 4: 1/2 lap intense crawl, then rested. Hot tub: 5 minutes Sauna: 10 minutes Total time in gym: 35...

posted on: Jun 28, 2010 | author: DiabeticMama

Exercise: Day 12

Got to LA Fitness and all three lanes were occupied. Oh, well. This was pretty much the same routine as last time, except my recovery times were shorter. Except for my first set, as you’ll see. Warmup: 1 lap breaststroke, 2 laps easy backstroke, rest 1 minute. Set 1: I actually worked harder than usual on this. There was a guy in the next lane who was painfully slow. I wanted to see if I could do a sidestroke faster than he could manage his crawl. Sadly, I did. . . but I needed an extra 30 seconds to rest afterwards. Set 2: 2 laps backstroke, 2 minutes rest. Set 3: 2 laps vigorous breast stroke, rested for...

posted on: Jun 23, 2010 | author: DiabeticMama

Exercise: Day 11

Warmup was the same as for Day 10, but I only needed to rest for one minute. In fact, this session was surprising for me because my rest periods were shorter after each set than they have been. I think that’s a sign of good progress. Set 1: two laps sidestroke, 1-1/2 minutes rest. Set 2: 2 laps backstroke, 2 minutes rest. Set 3: 2 laps breast stroke, rested for 2 minutes. Set 4: 1/2 lap intense crawl, then rested. Hot tub: 5 minutes Saunta: 10 minutes at setting 5. I’m getting better at this — it takes longer before I feel like my entire face is going to pucker off. Total Time in Gym: 35...

posted on: Jun 16, 2010 | author: DiabeticMama

Exercise: Day 10

This routine was pretty similar to Day 9. My warmup was one lap easy breaststroke, two laps easy backstroke. Then I rested for two minutes. You might notice that some days I tell you how long I rested and other days I don’t. That’s because the second hand on the clock at the pool isn’t always working. Some days I can watch the clock, other days I have to count seconds in my head, but that’s not all that accurate. Specially on the days when I do my counting in Spanish just to practice. . . The stretching I did last time felt really good, so I’m incorporating it into all my warmup/rest periods from now on. Set...

posted on: Jun 9, 2010 | author: DiabeticMama

Exercise: Day 9

Today I changed my routine just a bit. Instead of warming up with the breastroke and then doing a couple laps of backstroke, I combined both into my warmup. I swam one slow lap of breastroke and two laps of easy backstroke then rested. While I rested after the warmup, I did some stretching in the pool. It actually felt really good! Set 1: two laps sidestroke. Set 2: two laps vigorous backstroke. Needed an extra minute to recover after this one. Set 3: Slightly less than one lap back crawl, but got a faceful of water. I choked and spluttered a bit and had to stop. After that, I tried to do a lap of vigorous breastroke...

posted on: Jun 7, 2010 | author: DiabeticMama

Exercise: Day 8

Went to LA Fitness to swim. It’s been a few extra days between workouts (went to Disney on Saturday and walked and walked and walked). The Pool was chilly and empty when I arrived, but while I was there both other lanes were occupied. To warm up, I swam three easy laps of the breaststroke, then rested 2 minutes. Swam two laps easy backstroke, then rested 2 minutes. Swam two laps vigorous sidestroke, then rested 2 minutes. Swam two laps vigorous backstroke, then rested 3 min. Swam 1-1/2 laps vigorous breaststroke then rested/finished. Soacked for 10 minutes in the hot tub. Spent five minutes in the sauna at setting 8. I’m still not very good at this sauna...

posted on: Jun 4, 2010 | author: DiabeticMama

Exercise: Day 7

This was not officially part of my PACE exercise program, but it definitely qualifies as exercise in my book! Living in Central Florida, we get to take advantage of some Walt Disney World© special rates offered to Florida residents. We decided to visit the Magic Kingdom® since we hadn’t been there in a good long while. We walked. And walked. And walked some more. I don’t know the actual distances involved since I don’t have a pedometer (note to self: invest in a pedometer!), but it was a lot! Then at the end of the evening we power walked for at least a half mile to beat the crowds leaving. (We did it, too!) I also noticed some...

posted on: Jun 2, 2010 | author: DiabeticMama

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