For the Extreme Athletes Today

I have every type of athlete coming in and out of the doors to my clinic, but the extreme athletes usually require a bit more maintenance before and after their events.  Whether you are doing the Rim To Rim, Ultra Marathon, Ironman, or climbing Mt. Kilimanjaro (you know who you are out there!), you know how many times I've told you to practice altitude acclimation as part of your overall training.  Your aerobic capacity decreases 3% at 5,000ft and an additional 3% for every 1,000 ft altitude increase as you climb.  after you've reached 6,000 to 9,000 ft above sea level, if you haven't been doing your altitude training, you're bound to feel like you've caught the flu.  (These statistics were published recently by the Scandanavian Journal of Medicine Science Sports, Nov, 2011) 

Here's Your Healthy Tip of the Day:  If you have a big event planned for 2012 (it could be a 5K race, a sprint triathlon, Rim To Rim, Ironman), you're bound to have some hills involved in the process.  Sign up for my Wellness Program today.  I'll help you get into the proper condition needed to achieve your goals and be a winner!  http://www.kmondesire.com/wellnessprogram.html

Get Rid Of That Spare Tire Around Your Waist Today

For all you folks out there carrying around that spare tire around your waist - no time like the present to get rid of it.  Abdominal fat can increase the risk of heart disease, diabetes and overall malaise.  Hypertension and inflammation have also been linked to abdominal fat.   Situps alone won't do it for you.

Here's Your Healthy Tip of the Day:  If you're walking around like the Michelin Man and would like to get rid of that spare tire of fat around your waist, enroll today in a cardio program and start melting that waist away!

Running and Jumping and Looking at the Flowers

Yesterday was beautiful...75 degrees in Manhattan and I had a break of a few hours.  I got motivated and got into my running shoes and took to the park.  It was the first time I've run since my running buddy, Sooki, passed on to Doggie Heaven, so the run was a bit lonely, a bit sad, indeed.  Thinking about how she'd always set the pace to 'fast', I was lumbering along slowly; trying to get my breathing into rhythym, and just trying to focus.  Because I wasn't looking for anything the dog would have swept up into her mouth if we had been together, I started to look around me.  I realized it's finally Spring.  There were crocuses of all colors, mountain heather and baby bells jumping up all around me-as if they were waving hello and welcoming me back after such a long absence of 9 months.  My sadness began to dissipate; Sooki's off to other adventures and it's up to me to find the joy of running in the park again.  The run wasn't completely successful - run, walk, run, walk....but that's o.k. after such a long time off.  Returning home, my doormen encouraged me to jump rope (something I always did after running with my dog).  They said 'just try it'...something I always tell my patients.  So, I got my rope and jumped and jumped and jumped.  Some neighbors and people who work on the street stopped to say it was good to see me jumping again.  Sooki would be glad I didn't give it all up and got back into the game again.

Here's Your Healthy Tip of the Day:  Whatever it is in life, if it's something you love...don't give up!  Keep trying. We all experience obstacles in life; whether physical, emotional, or social.  Like a trainer once told me, "winners don't quit; quitters don't win...losers never try".  I'm glad I had a little push of encouragement today; it wasn't perfect, so tomorrow can be nothing but better!

The Beauty of Getting Acupuncture and Doing Your Physical Therapy

Yesterday, I had some downtime....yippee!!  It was a beautiful day and the PERFECT day for an outdoor run.  Time to test all that acupuncture I've been self-administering and the physical therapy I've been torturing myself with for the past several months to strengthen my knees and quads.  Up to this point, I've been running at a slow and steady pace on a treadmill for 45 minutes at a clip; speed walking 5 to 10 minutes before and after the runs.
Yesterday, I warmed up, turned on my favorite outdoor running tunes and took off for a run along the Hudson River.  The air was fresh, the sun was shining, the temperature perfect!  I took it easy - I ran approximately .25 mile, walked about a block, then ran for .25 mile.  All told, I ran a total of 2 miles and felt great!!  It's always so different to run outdoors.  Your gait elongates, your breathing patterns are different and unlike the treadmill (where I feel like Astro the Dog), you actually GO someplace!!  Bittersweet....it was the first time I've run in over 10 years without my trusty dog, Sooki by my side.  She always set the pace and most likely why I always ran so fast.

Here's Your Healthy Tip of the Day:  It's really nice weather coming our way this week.  Get out there and do SOMETHING!!!  And if you have a trusty dog...get them outside and sing songs, play games and run like the children we always are! And...write in and share your own stories; I just love to hear about what everyone is doing!!

I Can, I Will, AND I DO!!!

No.....I'm not getting married for you wise guys out there!!!!  I'm talking about RUNNING!!!!!!
For a few months, every time I looked at the treadmill, I'd psyche myself out and that little voice in my head would say 'you can't, you'll look stupid doing 3 minutes on that thing, and you'll never run again'.

Two weeks ago, I told the voice in my head to SHUT UP!  I looked at the treadmill and said to myself, 'there's nothing wrong with you, get on that thing and just do your best'.  I CAN DO IT!!!!  Yesterday, I ran 45 minutes at an easy pce (approximately 4 miles), the last 5 minutes with 2.5lbs dumbells in my hands.  I feel great!!!!  Today, I'm going to do the same and make sure I get in my weight and strength training.  I've stopped saying 'I can't'. 

Here's Your Healthy Tip of the Day:  Kill the little voice in your head that tells you you're no good, and tells you what you can and cannot do....YOU CAN, YOU WILL AND WILL DO!!....now, get out there and just do it!!!  No matter what you do, just try to do your best; speed, endurance and perfection can be attained; all you have to do is practice!

Hey, Hey....It's Tuesday!

It's another day, and I still don't have much to say.  But, I will tell you all this:  recently, I've seen a few patients who have come in for a routine maintenance treatment.  I haven't seen these folks for a few months...they've been quite the busy beavers.  But EVERY SINGLE PATIENT looks fabulous!!!!!  I asked them what they were doing (many of them lost 18, 20, 25 and 30 lbs and are fit, healthy and feeling really good!).  They all told me, "I've been doing exactly what YOU told me to do, and it's really working for me".
.....go figure!

Here's Your Healthy Tip of the Day:  I've decided to practice what I've been preaching and guess what?  My dresses are zipping up a lot easier, I'm sleeping better and feeling really good!  Your Tip is to do what I tell you to do and you'll get results!!!  If you haven't come in for a consultation, now's the time to get with the program. Have a great Tuesday!

The Three Miles

After jumping rope and Muay Thai, my knees were just too tired to run the 3 miles.  So, I ran for a mile, power walked on an incline for 1.25 miles, then ran for the remaining .75 mile.  

The takehome message here is this:  I listened to my body and didn't tax my knees.  I kept my heart rate in the fat burning zone.  I managed a good sweat and I really did the 3 miles at the end of the day...and, I managed to eat a healthy, lowfat meal in a restaurant afterward!

I WIN!

Here's Your Healthy Tip of the Day:  Remember what I said yesterday about short term goals.  Stay focused.  There are many options when you work out to achieve your fitness goals.  If your body tells you that it's not a good day for a run, then walk or do the elliptical machine.  If your legs are really tired, then do abs and arms.  At the end of the day, the sum of all parts becomes greater than the whole!
Happy Tuesday!

The Sports Bra That You CAN Run In!

Hey Girls!!! This one's for you today!!!  I ran on the treadmill yesterday in my new sports bra.  It's made by Marika and it is the best sports bra I've ever worn.  It's more than comfortable, there's no shake or jiggling and you won't feel like you're suffocating either.

After years of buying, trying and discarding just about every bra out there, this one's a winner!!!!  I'm going back to the store today to puchase a few more of these, but I took the time to go online to Marika's website and hook you ladies up to the page:
http://www.marika.com/productinfo_item_377-dc_652-md_512-pd_512-sn_6.htm

This one's a real winner and it will make your boobs look good too!
So, no more boob excuses why you can't run, jump and play...this bra is only $25.000 online and I'm telling you - it's going to make a difference in your lives.  Your 'girls' will love you for it!
Happy Monday!!

Satur-Daze

Oh, it's Saturday!!  Off to yoga, maybe a run afterward.  The Tribeca Film Festival is in town, so me and the trusty dog are going to saunter up to the neighborhood and check out the outdoor events.
It's a beautiful and sunny Spring day here in Manhattan. 
I think I'll relax a bit today and engage in a Satur-Daze......
Daze me.....daze to you too!
http://www.kmondesire.com/

Trepidation and Self Intimidation

Yesterday, I took my first run in Central Park for the first time in about 2 years.  It started off not so good....uphill, downhill on the bridlepath.  What was wrong??  My stride was off, I was having difficulty breathing.  My head was running, not my body!  All I kept thinking about was "maybe I shouldn't do the hills - not good for the knee, maybe I should change my stride from toe strike to heel-to-toe, maybe, maybe, maybe.....".  There was so much noise going on in my brain, I couldn't hear my Crystal Method song blasting through my headphones.
.....so, I stopped and started to walk.  I realized I was afraid to run; afraid to damage my knee; intimidated by the trail I have run thousands of times.
Trepidation and Self Intimidation can sabbotage our best intentions.  When this happens, it's time to stop, take a few good deep breaths, and shut the noise off in your brain.  Quite often, that 'voice' in our heads makes up the most incredible stories why we can't do something.  In the end, we self-annihiliate hook, line and sinker.  All in the fabulous little skull we call a brain which is supposed to be intelligent.  Self Intimidation is counter intelligence and self terrorism.
Having thought about all this while walking up to the reservoir, I decided to adopt the Nike slogan and 'just do it'.  Shut off the brain, listen to my music, look at the beautiful reservoir and just run.  There was a man in front of me who was taking a good pace:  about a 9.5 minute mile.  Slow, but steady, I followed him.  I looked at the cherry trees, the clouds, the birds and before I knew it, I had done a loop around the reservoir.  It's approximately 1.3 miles.  Not much at all, but a victory after not being able to run around the block for 2 years.  As I walked through the park back down to 59th Street, I took in my surroundings and appreciated the fact that I have 2 legs, I CAN run, and I tried my best.  Today is another day.  I'm a little sore because I'm not in running condition, but that's o.k.
....I'll be back!
and I'm gonna leave the self terrorism home!!

Running and Jumping

Wow!  It was about 90 degrees and sunny yesterday in Manhattan.  Taking full advantage of the warm weather and an afternoon break between client appointments, I went for my first outdoor run in well over a year.  I took it slow and in the end, I ran a bit over a mile.  Not much, you might be thinking....but 2 months after knee surgery and almost 2 years of not being able to run at all, I didn't think it was so bad at all.  I had to make a few stops - not because my knee was bothering me, but because I just wasn't used to the exercise and needed to stretch and walk out my peroneal muscles a bit.
After the run, I thought I'd have some fun!  So I fetched the trusty dog and my jumpropes and jumped rope for about 20 minutes.  It felt great!
Here's Your Tip of the Day:  when you're commencing an exercise or sport you have participated in for a while, take your time and listen to your body.  Stop and rest, stretch, or know when you've had enough.  We all want to play again tomorrow, so a little bit of 'smarts' today can go a very long way!

Yoga and More!

Well, today I went back to my morning yoga class after almost 6 weeks.  The comment my teacher and fellow yogis (after welcoming me back) was..'wow, you look great!   You lost weight!'.....NOTHING could have made me feel better today!  All this hard work and commitment to good health and fitness is paying off because it's being noticed!

For the first time in almost 2 years, I was able to do a full and DEEP Warrior 2 pose and a true Chair pose!  No knee pain at all!  All that physical therapy has been paying off.  My chattarongas were on the money and we ended class with gratititude and respect for oneanother and our practice.  My yoga teacher, Johanna, couldn't have been more supportive and kind and attentive.

Feeling like a superhero once again, I went straight for that treadmill after class and did 2 miles.  I started off slow at a 12 minute pace.  After a while, feeling like I was going nowhere fast, I stepped up the pace to a 9:30 mile.  I finished strong.  I share a 1/2 grapefruit with my trusty dog and enjoyed a protein shake.  I'm on track!  I'm back!  I'm healthy and strong!!

Namaste!

One Week To Go

One more week until my 37 days is up!  37 days to recover from knee surgery, 37 days to getting back into good physical fitness...it's Friday and time to plot and plan the weekend.
Two days ago, it was 12 rounds of boxing and Muay Thai.  So, now that I've got my fun out of the way, it's back to business:
This afternoon, it's going to be the mini trampolene and physical therapy...or, I might be ambitious and get onto the treadmill.  I'll see how the knee feels.  Tomorrow, maybe I will go back to yoga class.
Sunday will be more of the same and I'll hit some golf balls for a reward!

No matter what your goals are for fitness, make certain you throw some fun into the mix!  It'll make all the difference in your outlook of physical fitness, you'll de-stress and sleep better.  You'll look better and most likely become a happier person!
Happy Friday!

The Half Marathon

As you read in this blog, my friend (who had his stomach surgically removed to prevent cancer) ran the More Half Marathon yesterday.  He started to jog in January....3.5 months later, he finished strong.  HIS TIME WAS 01:48:00!!  What a triumph of spirit and strength.  His family and friends came out to cheer him on and profess our gratitiude to modern medicine and research.  He's gone to Wellville!

Have you started your road to Wellville yet? 

I began this blog just after having knee surgery.  It's 2 weeks to Easter, 2 weeks to my goal of losing 10lbs and running again...well, so far, I'm just about at that 10lbs (my fat clothes fit pretty well now), I've run 2 miles on the treadmill, jumped rope for 20 minutes straight and I'm going to up the stakes and see what I can achieve this week.   My goal is to fit into my 'normal' sized clothing again and jump rope for an hour (that would be normal).   Now, I seriously doubt any of that is going to happen within the next two weeks, but I'm with the program today and will continue to try to get back into the best healthy condition that I can...and stay there!

What goals have you set?  Have you managed to stay on your path?  Share your story, share your joy, share your frustrations with me today!

The Bee's Knees!

Yesterday, I ran 2 miles on the treadmill!  This was the first time I've been able to run in almost two years.
I am ecstatic - joyous!!
This morning, I woke up with no knee pain - a little stiff, but that's all.  I'm well on my way to those last few pounds before the 37 days are up.
What's been inspiring me?  This blog....putting it out to whoever would read about and share my journey.
You all out there in cyberspace who have sent me notes of encouragement and shared your own experiences are my fuel...thank you!
Let's keep up the momentum...Spring is just around the corner and the warm weather is going to grace us this week here in NYC.  Maybe, just maybe, I'll be back on that jumprope by the weekend!
See you all out there!
http://www.kmondesire.com/sportsmedicine.html

1 Pound Of Fat Equals 6 Pounds of Pressure On Your Knees!

Did you know that just 1lb of excess weight adds 6lbs of additional pressure on your knees?
Let's do some simple math here....if you are 10lbs overweight, that means that you are putting 60lbs of addtional pressure on your knees!!  If you are 20lbs overweight...that's 120lbs of additional pressure on your knees.....imagine you are a 5'5" woman whose ideal weight is 135lbs.  You are 20lbs overweight...that means that you are walking around like a 255lbs woman.  Now...if you go out and jog, you are putting 255lbs of pressure with each step you take...
So, when you're thinking about the extra cheese, roll or added serving of high fat sauce, keep that fact in mind.....
How's that for your free tip of the day??