Look where you want your wheel to go.

When I started mountain biking, I had a few memorable falls. And it took some scratches and bruises to make me realised that I was paying too much attention to the trees and rocks. And that made me hesitate. And I tried to pull the bike in a different direction. The end result was a big fall.

So I decided to chage my approach. I stayed focus on where I wanted to wheel to go. It gave the bike a general direction. And I had to be flexible and follow the bike. I did not always go exactly in the direction I planned. And I had to make decisions without hesitation.

And when I applied this to life, I remember that things won't always unfold as I plan. I have to be capable of adjusting. As long as I keep my eyes on my goal and look where I want the wheel to go.

Technology and toys won't do it.

I just read an article in Metro News this morning: "Items to add to your gym bag". This made me realize how much techie stuff and toys have inflitrated the fitness world. It doesn't matter that you have the latest double-wall, stainless steel, no toxins, earth friendly, recyclable water bottle, It will not do the workout for you. Even gym equipment is getting fancier. It still can't firm up your butt by itself. What you need is motivation and determination to work hard.

Cross-training for runners.

A runner’s idea of cross training is usually more of the same. When they run, all their movements are in the sagittal plane (http://en.wikipedia.org/wiki/Sagittal_plane). So if the idea of cross training is riding a bike, it is more of the same type of movement. In the preparatory/conditioning phase of your plan, you should introduce lateral movement, like tennis. Or you can do circuit training that includes side lunges and lateral step ups. You will become a well rounded athlete and prevent over use injuries.

Are personal trainers worth it?

If you have never used one, you may ask the question. And if you work with a good trainer, you know the answer. So the studies from Ball Sate university just comfirmed what we know. They studied 2 groups, same program, one group exercised by themselves and the group two participants were followed by a personal trainer. And the results show that group 2 had more improvements after a 12-week strength training program. The results were due to proper execution and motivation. Also, the trainers encouraged the clients to progress in terms of weight used. I know that one by experience, most clients underestimate themselves and use weights that are too low. They tend to stick with the same weight too long.

One other benefit that I have observed. Having an apointment will decrease absenteeism. Without an appiontment, my clients can always find something else to fit in. And exercise time suffers. But when they have a schedule appiontment with me, they have to think twice before cancelling.

Can the iPad affect your sleep?

Sleep specialists are worried that one of the selling features of the iPad may disturb users' sleep. The fact that the iPad can be brighter makes it emit more blue-range light. Thus telling your body it is morning and time to get going. This will increase cortisol secretion and delay deep restful sleep. To get the most out of your sleep, you have to minimize cortisol at night and maximize melatonine. One way to do this is to dim the lights 30 minutes before bed time. If you decide to read, chose material that will not engage your brain. Also, include stretching and breathing exercises in your before-bed routine. Having a set routine will set your body for sleep.

We have a tendency to always dim the lights in our house. We have friends that always have all the bright lights on. And when they get to our house in the evening, they have a tendency to pass out on the sofa. Before I figured that one out, I thought we were the problem.