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Getting Fit in Malaysia
Well, The Traveling Trainer has arrived in Asia. Kuala Lumpur, Malaysia to be more specific. This is an entirely different world than Southern California. A whole new set of customs, religions, and fashions to get used to. The most notable differences to me, of course, are the eating styles, menus, ingredients, fitness trends, views on exercise, and the general social concern for health, fitness, well-being, and physical appearance. Kuala Lumpur is the capital city of Malaysia, set in deep Southeast Asia. It’s a developing country, and it’s developing FAST! Skyscrapers, mega-malls, and luxury high-rise apartments pop up out of nowhere. Often times directly adjacent to the raw jungle and a simple kampung (village) existence. These coexisting elements give Kuala Lumpur a flavor all its own. With a hint of todays western influence, remnants of a past British possession, an Islamic national religion, and three distinct ethnic groups (Malay, Chinese, Indian) there is really no simple way to sum up the ideas and customs of this region, let alone their health and fitness tendencies. I will try to delve into different aspects of the various cultures over the next few weeks that I am here. Please follow along with me and, as always, feel free to ask questions and share any ideas or suggestions you have.
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Is the Olympic Spirit in You?
The Olympic Games are finally here! Athletes from around the world are gearing up to square off in the largest, most prestigious arena there is. Every four years we overload our senses with competition, drama, victory, defeat, agony, injury, joy, and pride. We root for our favorite nations and athletes, and watch our favorite sports, and sometimes discover new ones. In the U.S. we go crazy with the medal count, as if our strength as a nation was based upon the number of golds we earned that day. Most everyone I know loves the Olympics. I worry that too many of us have lost the connection to what the Olympic Games stand for however. It is a custom in our society to take a beloved holiday or event, and commercialize it to the point that its positive message is morphed into a subliminal force that drives you to rush out and buy swoosh-laden shoes or the right brand of electrolytes. We can’t let that happen to the Olympic Games. And beyond that, we shouldn’t just dust off our Olympian Ideals every four years. We should hail these exceptional athletes and support them every step of the way. We should constantly admire their determination and intense desire to achieve excellence. We should practice fair play and peace among each other, as individuals and nations, every second of every day, not just during an “Olympic Year”. The Olympics can serve as our reminder to do these things, but not if we fall for the commercial trappings thrust upon us by the “Proud Sponsors”. I implore you to feel the Olympic Spirit, keep it with you, remember that feeling. Let it spur you to strive for the best physical shape you can be in. Let that feeling motivate you to view our world as one global community all working together towards peace, harmony, and achievement.
Tags: nation, olympic games, olympic spirit, olympics, opening ceremonies, opening ceremony, peace, sports
Posted in Sweat Spots | Comments (0)
San Vicente Stairs
When you arrive at the top of the San Vicente Stairs you will be welcomed by a spectacular view of the Pacific Ocean and the rolling Santa Monica hills. It’s a nice walk down, but the first step you take up these stairs will make you curse the day you heard about this spot. You’ll feel a nice burn just walking up these things. There are actually two sets of stairs that make it up the hill. One is concrete, windy, and narrow. The other is wooden, wide, and straight. Both get pretty crowded. I recommend getting there early. It’s not too bad for walking, but if you run up like I did, you’ll be forced to wait every now and then for a passing lane to open up. It was great to see so many people using the stairs. I was impressed to see a kid there working out on his own - A 14-year old center forward for his soccer team. Now that’s inspiring to see a kid taking some time out of his summer to get in shape. So check it out. Try to beat my time up the wooden stairs – 55 seconds! (That was with some gridlock mind you)
How to get there: Take San Vicente Blvd towards the ocean. Go north on 4th Street. It’s just a block to the top of the stairs. Park anywhere and go check out this Sweat Spot.
Tags: cardio, climbing, exercise, fitness, hiking, landmark, los angeles, running, san vicente, santa monica, sprinting, stairs, walking, workout
Posted in Los Angeles, Sweat Spots | Comments (0)
All Hail Cottage Cheese!
It was a sad day when “Cottage Cheese” began referring to the unsightly dimpling that frequents the backs of thighs instead of the tasty, healthy, protein-packed powerhouse of a snack that it is. Yes, it is true. Once upon a time I was just like you. I swore that I would never allow a single curd of the stuff to find it’s way into my mouth let alone my daily routine. Resembling some sort of alien baby food, cottage cheese is enjoyed by select circles of health nuts and wingnuts alike. I tried it a few years ago, strictly for scientific research I told myself. Hmmm, not half bad. But when I looked more closely at the Nutrition Facts I was sold. It’s been stocked in my fridge ever since. I’m a texture guy. If a food has a weird texture I usually pass it by, no matter the taste. I found that cottage cheese, even though the texture is, well, kinda gross, was just what I was looking for in my diet and I would be a fool to reject it any longer. It’s flexibility makes it a much more palatable snack. You can have it with fresh fruit (peaches, strawberries, blueberries, etc.), or try my favorite – on toast, sprinkled with cinammon. A one cup serving has almost 30 grams of protein! The downside is that the sodium and sugar content keep it from being an Ultra Health food, but as part of a balanced diet in healthy individuals these levels are quite acceptable. If you can handle dairy, and some curds, then go get that cottage cheese today! Seriously. This is a great snack for pumping up the protein intake to build and maintain muscle mass.
Nonfat Cottage Cheese (example)
Tags: calcium, carbohydrates, carbs, cottage cheese, curd, dairy, delicious, diet, exercise, fat, food, food groups, Health, healthy snack, muscle, nonfat, nonfat cottage cheese, Nutrition, protein, simple carbohydrates, sodium, strength, sugar, thigh, tone, vitamin, workout
Posted in Nutrition | Comments (0)
The Exercise Pill
Quoted from http://www.msnbc.msn.com/id/25949447/:
Exercise in a pill? Drugs show promise in mice – Diet and nutrition- msnbc.com
Here’s a couch potato’s dream: What if a drug could help you gain some of the benefits of exercise without working up a sweat?
Scientists reported Thursday that there is such a drug — if you happen to be a mouse.
Sedentary mice that took the drug for four weeks burned more calories and had less fat than untreated mice. And when tested on a treadmill, they could run about 44 percent farther and 23 percent longer than untreated mice.
This is one of those topics where I have to wave my arms around wildly and say “Whoa, whoa, whoa!” to the world. Drug companies are always trying to PILLify the solutions to our problems, and most of us gladly open our palms and wash it down with an Evian. Does the description of the effects this experimental drug (AICAR) sound familiar to anyone? What are some other things that help you keep your weight down and your energy up. Caffeine? Nicotine? Speed perhaps? Just because we can squeeze something down into a pill doesn’t mean we should take it. I can imagine the year 2090. We will have all our meals consolidated into one daily pill. Exercise in a pill. Sleep in a pill. Soul mate in a pill? I shudder at the thought. Can we please keep exercise alive? Stay healthy, stay natural. Shortcuts in life just cut life short.
Tags: diet, diet pill, discovery, drug, exercise, fitness, Health, medicine, Nutrition, pharmaceutical, pill, research, workout
Posted in Current Events, Health | Comments (0)
Down with Trans Fats!
Schwarzenegger did something right last week (Friday, June 25) when he signed a bill that would ban the use of trans fats in California restaurants starting in 2010. Trans fats , a type of partially hydrogenated vegetable oil, have become the red-headed stepchild of the food world in recent years because of the dreadful affects they have on our bodies. Check out this article – Trans Fat Public Enemy #1
Tags: arnold, arnold schwarzenegger, bill, body composition, diet, exercise, fat, fitness, food, governor, Health, law, legal, lose weight, meals, muscle, Nutrition, obesity, overweight, restaurants, schwarzenegger, trans fat, weight, weightloss, workout
Posted in Nutrition | Comments (0)
The Cookie Diet
One of the diets spreading through Hollywood like wildfire is The Cookie Diet. The so-called original is actually over 30 years old however. Dr. Siegal’s Cookie Diet has been around for a while, but that doesn’t mean that it will work for you, or is even good for you for that matter. Dr. Siegal’s diet consists of six cookies and no more than 800 calories a day. The cookies are designed to curb your appetite, so your hunger doesn’t cause you to overeat. The problem with restrictive diets is that they often don’t allow you to eat enough calories to have the energy to workout. Many people feel weak and get wornout from even modest levels of exertion on restricted calorie diets. Yes you may lose weight on a cookie diet, but if your caloric intake is too low, you will be more likely to break the diet and end up back at square one.
A diet that is a little more forgiving, that cuts out unnecessary calories, and gives you enough energy to get through the day and complete a workout is going to be better for you in the long run. The benefits of exercise extend beyond helping you lose weight. Your mood will be improved, by reducing stress and boosting self-esteem. You don’t have to deprive yourself of everything you enjoy to reach your fitness goals. Practice moderation in your eating and everyday life, and you can enjoy more freedom and satisfaction with your smart health choices.
Tags: calories, celebrity, cookie diet, fad diet, food, Health, Nutrition, restricted, weight
Posted in Nutrition | Comments (0)
The Hollywood Sign
Talk about iconic! This uber-landmark is quite a site to behold. I love the trail up to the Hollywood Sign. It is an easy to moderate hike that you can walk, run, or bike up. On a clear day the views are spectacular. The trails goes all the way up above the sign, so you can actually see out over the sign from behind it. When you go to the Hollywood Sign, try to get an early start to beat the heat. And one more thing, be careful where you step – it doubles as a horse trail – do I need to explain any further?
Where to Park: Take N. Beachwood Drive from Franklin Avenue, just off the 101 freeway. Follow the road all the way to the end where you will find a dirt parking lot. This is the starting point for the Hollyridge Trail which leads up to the sign. Have fun!
Before heading up the trail I decided to get in a few warmup exercises.
Tags: biking, exercise, fitness, hiking, hollyridge trail, hollywood, hollywood sign, horse trail, landmark, legendary, mountain, running, walking, workout
Posted in Sweat Spots | Comments (0)
Cooking With The Traveling Trainer – The Scramble
Here is a quick and easy breakfast to make right after your workout. Actually, I’ve been known to cook eggs any time, day or night. Good nutrition is supremely important for healthy living, and providing the energy to workout and have a speedy recovery. Please share your favorite healthy snacks and meals, so we can all diversify our palate.
Tags: burn, calories, cooking, diet, eating, eggs, exercise, fat, fitness, food, healthy, instructional, meal, Nutrition, protein, recipe, weight, weightloss
Posted in Nutrition | Comments (0)
The Dune
The first time I visited Sand Dune Park in Manhattan Beach, CA my jaw dropped to the floor. I said “We’re running up that!?”. It’s crazy steep! Basically, you walk up it and your legs start burning after 3 steps. The soft sand means you slide back one step for every two you take. But guess what! You’ll want to go back. It’s a great workout. You can walk all the way up the massive dune, jog up, sprint up (good luck!), or if you don’t like sand between your toes you can take the shaded stairway next to it. It is common to see elite athletes and some pros workout there also. And for a good time, go up the dune, then run down at full speed. It’s pretty fun. You’ll see.
Here’s a tip: If you take your shoes off to run on the sand, WEAR SOCKS! During the day the sand is blistering hot. Believe me, the skin will just start to slough off when it gets burned. Please, just take my word for it. To avoid the heat you can go in the early morning or late evening. Still wear your socks though – before the sun comes up that sand is FREEZING! Or maybe my feet just have Goldilocks Syndrome. Oh well, enjoy this bit of the Sahara right here in California.
Where to Park: From the 405 freeway you will go west on Rosecrans Ave. Turn left to go south on Bell Ave for about 100 yards. There is usually plenty of free parking.
Tags: cardio, desert, exercise, fitness, manhattan beach, running, sahara, sand dune park, sprinting, workout
Posted in Sweat Spots | Comments (0)