Body in Motion

New Year, new you

I always expect to see a newbie at the gym this time of the year. Sure enough, he walked in as I was in the middle of my weight-training routine. He fumbled with his CD player, propped his magazine on the treadmill and began walking at a slow pace, a good way to start an exercise program. Begin with baby steps, and build up from there.  Perhaps progress to fast walking, then jogging, then running. But not overnight. Give your body time to get familiar with exercise before you go all out. This way you can avoid injuries and early fatigue. Then, when you're ready to pick up the pace, leave the magazine at home.

Merry Christmas

It's Christmas. Eat, drink, be merry and run it all off tomorrow.

Boredom buster

If you're getting bored with your workout, increase the intensity and you'll feel the difference. For example, a few days ago I hopped on the StairMaster and, instead of working at level 5, I set it at the highest level, which is 10, for only 5 minutes. I couldn't believe how hard my heart was pounding, a feeling I had not experienced since I set the treadmill at 10 mph. I felt like I was actually climbing a mountain. I was nearly out of breath and my legs were screaming for mercy. But the odd thing is, as soon as it was over, I couldn't wait to do it again.

Wash your hands

By now you should be cranking out 20- and 10-mile runs as you prepare for the Jan. 27 ING Miami Marathon or Half Marathon. Whatever you do, don't skip these long runs (or walks). If you're planning to cross the finish line you will need them. Get up early, get out and do them. Then, take care of yourself. Your immune system will take a hit after excessive exercise, so here are a few tips from the Centers for Disease Control and Prevention to avoid the flu:

1. Avoid close contact with people who are sick.

2. Avoid touching your eyes, nose or mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his or her face.

3. Get plenty of sleep,  manage your stress, drink plenty of fluids, and eat nutritious food.  

4. Get a flu shot.     

5. Wash your hands often to avoid germs.

Run the race: www.ingmiamimarathon.com

Steroids? So what

Baseball players use steroids and people go nuts. The average Joe over medicates himself so he can complete his shift because he can't afford to be sick and nobody cares. What's wrong with this country?

Knockout fundraiser

Mark your calendars: Tuesday, Dec. 18, 6-9 p.m., Finnegan's River, 401 SW Third Ave., Miami. Tickets: $10. Talk about a knockout fund raiser. City of Miami Commissioner Joe Sanchez is getting  in the ring with  former W.B.C. Light Heavy Weight Champion of the World Marc Randazzo, owner of Randazzo's Little Italy. (No guns allowed, I hope.) It's for a good cause.  Clelia Carcasés needs a racing cycle so she can keep competing in marathons and half-marathons. She was born with spinal bifida and in September she completed the Rock'n'Roll half marathon in Virginia Beach and raised  $5,710 for The Leukemia and Lymphoma Society. The Quickie racing cycle she used was borrowed from Sunrise Medical in Colorado. Hopefully, enough money will be raised at this event for Clelia to get her own cycle and keep giving back to charities.  The Sanchez event isn't the only one. Division 1 Pro-Wrestling will have five matches. The main event: Billy Fives vs. Johnny Vandal. Other boxing matches: Deputy Chief Frank Fernandez vs. N.R.O. Jeffrey Giordano; Maj. Steven Caceres vs. Maj. Armando Guzman; Perricone's Market Place owner Steve Perricone vs. Novecento's restaurant manager Martin; Brasserie Restaurant's owner, Joel Carvallo vs. Yage's owner, Ayman Moumina; N.R.O. Carlos Balasino vs. beat Officer Willie Perez; Internal Affairs Sgt. Jose Perez vs. PST Sgt. Freddie Cruz II; Finnegan's owner, Tony vs. Gang Unit Det. Carmona; Commander Whitehead vs. Commander Magnusson; Boys Club's Frank Saavedra vs. Lt. Schillaci; N.R.O Burden vs. Sports Club L.A., Electrifying Alexa. Bank United is a sponser and Ted Vernon is the ring master

More info: Officer Jeff Giordano at 305-710-5222 or Officer Carlos Balasino at 305-282-3726

Marathon mantras

                                                                                                                                                                                                                                    The The ING Miami Marathon and Half Marathon are less than two months away. What will you do if you have 3 miles to go and your mind goes blank?  Try a few mantras or quotes. Repeat them over and over until you reach the finish. A few of my my favorites:

1. No mountain is too high if you really want to get to the top.

2. I think I can. I think I can. I think I can.

3. Reading is to the mind what exercise is to the body.

4. What would life be if we had no courage to attempt anything?

5. Difficulties in life are intended to make us better, not bitter.

Run the race: www.ingmiamimarathon.com

Baker's dozen

I weigh myself once a week, every Monday morning before I go to the gym. Today I was shocked. I thought surely I had gained a pound or two after a weekend of splurging, filet mignon and a baked potato on Saturday's girls' night out and shrimp casserole, breadsticks, apple cobbler and red wine during Sunday's dinner party for two.  But somehow, my weight was the same as it was the previous Monday. How did that happen? I follow some of the advice below, especially No. 4. I run a few extra miles or spend a few extra minutes on the StairMaster this time of year. Weights help, too. I'll skip a cardio workout before I skip a resistance workout, because the more muscle you have, the higher your metabolism. Here, then, are dietitian Netty Levine's baker’s dozen holiday weight management tips:

   1. Instead of putting family members on a diet, practice healthy eating before the holidays begin by changing the proportions of the foods you serve. Start out by helping children divide their plates into four imaginary sections: one for fruit, one for vegetables, one for starch, and one for protein.  Serve low or non-fat milk and/or water with meals.

   2. If going to a party, keep the rest of the day’s food selections healthier.  Prepare red, yellow, and green peppers in small strips and store in plastic snack baggies.  Buy baby carrots in pre-packaged plastic bags or prepare your own to give to your kids when they want to have a snack.  Before
leaving for a party, offer these colorful veggies to help curb their appetites. Fill them up a little; and they will be a little less tempted to over-eat at the party. 

  3. Allow your children one dessert per event and discuss this with them in advance.  If accompanying the child to the party, supervise their choice by asking them what they really want out of what is available and reinforcing that they cannot have everything.

   4. Do a trade-off with exercise.  Eating more during the holidays can be partially off-set by a moderate and daily increase in physical exercise.  Try 10 or 15-minute brisk walks twice a day with available family members.  Plan active play dates instead of the movies where they would have a tendency to sit more and ask for junk foods.

   5. If you are throwing the party, have lots of vegetables available, instead of chips only.  Prepare lower fat dips and offer salsa.  Explain to your guests in advance your resolve to make this a healthier holiday season and ask them to keep this in mind when preparing any dish they may be bringing.

   6. Limit high calorie beverages such as sodas, juices, smoothies, and blended coffee drinks or skip altogether if indulging on a particular dessert. There are nearly 150 calories in one 12-ounce can of soda or juice.  Smoothies and coffee drinks are often 250-500 calories, excluding the whipped cream. 

   7. Avoid skipping meals.  Starving yourself before a party or get-together increases the odds that all will overeat when the festivities begin.

   8. At holiday meals, eat more of the roasted turkey since it is naturally lower in fat and calories and take less of the gravy, stuffing, and that second piece of pie.  Offering alternatives of cranberry sauce, plain baked yams, and light whipped cream or fat-free frozen yogurt on pie are all ways to enjoy food while keeping calories down.

   9. If the holiday party is at your house, send some of the left-overs home with your guests.

   10. Encourage your kids and family members to eat slowly, which will help all concerned to eat less and feel full and satisfied.

   11.  When baking holiday cookies, buy smaller cookie cutters.  Sample fewer cookies by munching on other sweets like diced apples, pears, and strawberries that are set up near the cooking area.  Keep some water with lemon wedges or sparkling water close by, too.

  12.  During the holidays, set a realistic goal to maintain, not gain.

   13. Be positive.  Don’t let your weight and cravings take control of you.