Body in Motion

Find the time

It's easy for me to spend at least an hour a day at the gym. I have no children, my cats take care of themselves, my man lives 30 minutes away and the gym is just a few steps from my condo. If you're a parent, finding time to exercise can be difficult, with all the diapers, feeding schedules and Little League practice. Here, then, from the San Antonio Express-News, is a parent's guide to carving out
workout time:
Wake up early before the kids rise.
Work out during their naps.
Switch off taking care of kids with your spouse.
Wear a pedometer so you can track your activity level.
Play chase with your kids or dance with them.
Try to get kids used to sitting in a stroller so you can go walking or jogging  with them.
Walk or work out on your lunch break.
If you can't work out, try to stay active throughout the day.
Make healthy food choices.

Heavy lifting

It's been three days since I visited LA Fitness in Pembroke Pines and I'm still sore. I went there Sunday because my friend Lou gave me a free pass. We started with the weights. He suggested I bench press the bar. I suggested he stop insulting me and put some weights on the bar. I started with 135. That was too easy. We went up to 155. That felt good, but not challenging enough. 165 felt challenging. I did about 3 reps. Then, Lou suggested 185. I said, "No way," but I still gave it a try, and somehow I managed to do 1 rep. I was shocked. That's about 50 pounds more than what I weigh. I usually lift weights 3 days a week, 110 pounds max. Maybe I should shake things up and increase the weights every once in a while. It's a great way to boost metabolism and ward off osteoporosis. And ladies, it will not make you bulk up because you lack the necessary testosterone.

Time for a checkup

When is the last time you've been checked for hypertension, diabetes or glaucoma? If you can't remember when, get over to the Dolphin Plaza Shopping Center Saturday for an afternoon of free health screenings, sponsored by the Dade County Alumnae Chapter of Delta Sigma Theta Sorority.

What: Community Health Fair
When: Saturday, May 31, 10 a.m. to 2 p.m.
Where: Dolphin Plaza Shopping Center, Northwest 27th Avenue and 170th Terrace in Miami Gardens.
Service providers: Jackson Memorial Hospital, Care Plus Florida,  The Jessie Trice Economic Opportunity Center, The Black Nurses Association,  New Horizons Community Mental Health Center, Mt. Hermon AME Church and Dade County Alumnae Chapter of Delta Sigma Theta.
More info: 305-758-4166

The winners' circle

The 20th Annual Memorial Day Classic at Weston 5K results:

MEN

First place: Ronnie Holassie, age 37, 15:41, pace 5:03
Second place: Anton Vanzyl, age 35, 15:56, pace 5:08
Third place: Robert Mauchan, age 21, 16:14, pace 5:14

WOMEN

First place: Jessica Butler, age 18, 17:54, pace 5:46
Second place: Ashley Lesnik, age 14, 20:13, pace 6:31
Third place: Janet O'malley, age 48, 21:04, pace 6:47

Be prepared

Both weekend warriors and fitness buffs could probably benefit from Midtown Athletic Club’s Steve Strumpf's tips to stay healthy and safe during the upcoming summer months:
    • Warm up before workout/activities. It's important to stretch your muscles, especially those that will be primarily utilized.
    • Use sunscreen. Use an SPF 30 or greater to protect against harmful UV rays.
    • Include family in activities. It's equally important for adults and children to be physically active, so consider a family walk or bike ride after dinner and on the weekend. Seek out activities such as swimming or tennis that offer additional fun and work important muscles while also working on overall
balance. (If you have cats, buy them toys so they can stay active, too.)
    • Use safety equipment. Helmets, knee pads, and other activity-specific equipment can help prevent injuries.
    • Get medical attention if injured. Unless you have medical training, do not assume you can treat yourself, unless it's a minor cut or scrape.
    • Keep well-hydrated. Be sure to drink water or other beverages with electrolytes, such as sports drinks, to prevent dehydration.  Caffeinated and alcoholic beverages should be consumed in moderation after you finish with your exercise or game.
  • Wear appropriate attire. Hiking boots are most appropriate for time on the trail and sandals are inappropriate for running.  Wear appropriate layers and ventilated clothing so you can adjust to changing temperatures.
   • Follow proper nutrition. Eating a variety of fruits, vegetables and whole grains, along with lean proteins, will keep you satisfied before, during and  after physical activity.  Consuming foods with high sugar content will give you an initial boost, but will quickly deplete your energy levels.
    • Cool down after your workout. It’s important to return your heart rate to normal quickly, so walk for a few minutes after running, swimming or playing active sports such as tennis. Coast on your bicycle after a ride, and stretch your muscles to avoid fatigue.
   •   Take time for your mental health. It’s important to reduce stress and improve your mental state.  Take five minutes at the beginning and end of each day to clear your mind, take a Yoga or Pilates class, or use your activity time to rejuvenate.
   More info: www.midtownclubs.com.

Learn CPR

There's nothing more alluring than a cool pool on a hot summer day. That's why it a good idea to learn CPR. Florida had the highest drowning rate of toddlers ages 1-4 in the nation between 1999 and 2003. Emergencies can occur without warning, so you should be prepared. The local Red Cross is holding massive CPR trainings in Miami-Dade and Broward counties from 9 a.m. to 1 p.m. on Saturday, May 31 to prepare you to save a life.
•  Miami Beach Convention Center, Convention Center Drive, Miami Beach
• El Rey Jesus (Spanish Only), 14100 SW 144 Ave, Miami
• Holiday Inn, 3003 N. University Dr., Sunrise
• Marriot Hotel,  11775 Heron Bay Blvd., Coral Springs

The cost is $40. To register, call 1-866-797-7990 or visit www.miamiredcross.org/training.   

Thirsty?

If you're concerned about the chemicals in plastic bottles, you might want to switch to a CamelBak water bottle. It's BPA free, the label claims. For the uninitiated, that means it doesn't contain bisphenol A, an estrogen-like compound used to make hard plastic. In April, the National Toxicology Program, an office of the National Institutes of Health, said that BPA might cause ‘‘neural and behavioral effects in fetuses, infants, and children at current human exposures." The report also said the issue needs more study.
More info: www.camelbak.com/index.cfm?gclid=CJGQptOAuJMCFQsiIgodvHdqCw

Beans, beans, good for the heart

Connie Guttersen, a dietitian and author of The Sonoma Diet has 5 good reasons why you should eat your beans. (How long have they been sitting in your pantry?)
  1.  Beans are a vegetable, but research shows that less than half of Americans correctly identified beans as a vegetable.
  2.   Beans have more protein and fiber than any other vegetable.
  3.   Beans are low in calories, very low in fat, cholesterol-free and are good-to-excellent sources of eight important nutrients.
  4.   Beans are available all year round and while they vary in shape, size, color, texture and flavor, they are all similar in nutrient composition.
  5.   Beans offer ease and convenience and are highly adaptable with a variety of ingredients.

For recipes, visit: www.VegetableWithMore.com

Ask an expert

Got a running question for an expert? Pick up the phone and call the free peak hotlines:
• Injury expert Brian Bradley, 800-995-8434 or bbradley@goscue.com
• Training expert Lowell Ladd, 866-329-9382 or 267-679-4979 or lowell@2Lcoaching.com
• Nutrition expert Brian Zehetner, 612-242-1391 or bz@fuelingperformance.com 

Women's health fair

What:  A free health and wellness event. Get screened and learn about the latest news from healthcare professions specialized in breast cancer, menopause, osteoporosis, skin care and other areas in women’s health. Dr. Isabel Gomez-Bassols, a psychologist and Hispanic radio personality, will discuss stress management, work-life balance and taking time to take care of yourself.
When: Thursday, May 15, 5:30 p.m.-8:30 p.m.
Where: Mercy Hospital, Bayside Pavilion, 3641 South Miami Ave., Miami. Valet parking is complimentary.

Arch supports

If you wear orthotics, take note:

Orthotics may be as common as water bottles among runners and walkers, but the mass-marketed arch supports may actually increase force on the knee, possibly contributing to knee osteoarthritis, a deterioration of the cartilage.
     In a study in this month's issue of Medicine & Science in Sports & Exercise, a group of 22 male and female recreational runners were given basic running shoes (ones with no high-tech structural elements such as shock absorbers). First they ran and walked in just the shoes, then they ran and walked in shoes with over-the-counter cushioned arch support inserts. The runners were analyzed via infrared cameras  to track motion of the knee joints. A special treadmill measured forces the runners applied while striding.
     The researchers found that during walking, forces on the knee joint increased 6 percent with the orthotic  --  and during running, 4 percent. Those differences may seem small, but the repetitive nature of the action and the fact that orthotics may be worn every day troubles the researchers. "We don't want to say that arch support cushions are bad," says study lead author Jason R. Franz, a research engineer at the University of Virginia. But, he says, athletes should not assume over-the-counter orthotics are always beneficial.
-- Los Angeles Times

How about a 10K

What: Lou Gehrig's Disease 10K and 5K
When: Saturday, May 10, 7:30 a.m.
Where: 3500 Pan American Dr., Coconut Grove.
Reward: The top finishers are awarded medals and the top fundraiser receives a six-night, seven-day trip for two to a Sandals Resorts.
Fee: $30 on race day
More info: www.alsrecovery.org.

Fast times in Boca

Susan Harper reports that the Boca Raton Road Runners had a blast during their "fast'' training on A1A and Palmetto Park Road Tuesday night. "We ran the bridge six times and it was a good workout," the marathoner says.  I would have joined them, but I was stuck inside a cubicle at 1 Herald Plaza. They meet each week at 6:30 p.m. for a 12-week session, then take three weeks off before starting a second session, which is a bit more difficult. Are you up for the challenge? Join them: www.bocaratonroadrunners.org

Work and play

I used to think it was kind of silly to go for a run during your lunch break. Time is limited and you'll get sweaty and hungry afterward. Today I gave it a shot  any way, only because we have a shower in the Ladies Room. Well, it wasn't exactly during my lunch break; it was around 10 a.m. I met my pal Liz here at work and we took off for about a 5 mile run. She was about two or three steps ahead of me the whole time. After all, she did qualify for and run Boston one year.  When we reached the turnaround point, she kept going while I turned around. It was hot but breezy, traffic was light and the bridges gave my thighs a good workout. I was tempted to stop and walk on the way back, but I knew Liz was trying to catch me, so I did intervals instead. What a wonderful workout. I can't think of a better way to start the work day.

Run Homestead

What: Homestead Hospital 5K Walk/Run for Wellness
When: Saturday, May 17, 8 a.m.
Where: The 3.1 mile route winds through the campus of the new Homestead Hospital at Campbell Drive and Southwest 147th Avenue. The starting gun will fire at 8 a.m. Parking is available at Homestead Hospital.
Registration: Call 786-243-8112 or e-mail DeliaD@baptisthealth.net. Applications are also available in the Foundation office at Homestead Hospital. Participants can also register on race day from 6:30-7:45 a.m. at the hospital. The cost is $20 before the race and $25 on race day.
Pasta dinner: Homestead Hospital will host a pasta dinner on Friday, May 16, from 4:30-7 p.m. in the cafeteria. $6 per person. For reservations, call 786-243-8112.

WOMAN challenge

The WOMAN Challenge --  Women and girls Out Moving Across the Nation -- kicks off Sunday, May 11. It's an eight-week physical activity challenge that encourages women and girls (ages 9 and up) to set and achieve goals. It ends July 5.  Be one of the first to register and get a tracking log to record your progress, motivational e-mails and health tips and a virtual route throughout the United States to move along during the challenge. To register, visit www.womenshealth.gov/woman/

Winners' Circle

A round of applause to the top finishers....

Men: Ronnie Holassie, 15:26; Josh Brashears, 16:10

Women: Bobette Stewart (pictured), 18:23; Jo shott, 19:56

Personal record

I ran my fastest 5K today in the Mercedes-Benz Miami Corporate run. I have Lou to thank for that. He didn't start running until he met me, and I didn't start running faster until he started running fast. My goal was to beat my '07 time, which was 26:10. Since there were no clocks or mile markers along the course, I wasn't sure how fast or slow I was going. I felt pretty good, probably because my new Nike Air Zoom Equalon2 shoes were way too comfy. They even felt good on the grated bridge. The other bridge wasn't too much of a challenge because I've been using the incline on the treadmill. The weather was nice and breezy, not too hot or humid. Somewhere near the end of mile 3, when I heard the music blaring, I knew it was time to speed up. "25 and change,''  the announcer yelled. I ran for the finish, fast, but not as fast as I could, and finished in 25:34. My goal for next year: 24:59 or less. Did anyone else set a personal record? Tell us about it.