FITDIVER® Blogging Above and Below http://www.fit-diver.com/apps/blog FITDIVER® Blogging Above and Below en Mon, 05 Mar 2012 17:27:34 GMT Wed, 27 Aug 2014 20:57:07 GMT 60 Chicken Soup for the FitDiver's Soul http://www.fit-diver.com/apps/blog/chicken-soup-for-the-fitdivers-soul <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="462" original-width="617" src="http://static.wix.com/media/30de11_ba49cef503ed43e881c74f5752cc961c.jpg" style="display: inline; border: 0px; width: 617px; height: 462px;" /></div> <p> This recipe can be made with almost any ingredients you enjoy eating, but I recommend sticking with a healthy version with lots of vegetables. &nbsp;Use a large pot and freeze portions for later use.</p> <p> &nbsp;</p> <p> 1 Whole Organic Chicken</p> <p> 3 Organic Zucchini Squash</p> <p> 3 Organic Yellow Crook Neck Squash</p> <p> 2 Cups of Organic Baby Carrots</p> <p> 1 Head of Organic Napa Cabbage</p> <p> 1 Can of White Beans</p> <p> ! Can of Garbanzo Beans</p> <p> 1 Can of Butter Beans</p> <p> 1 Can of Diced Green Chilies</p> <p> 1 Bunch of Organic Cilantro</p> <p> 1 Diced Organic Onion</p> <p> &nbsp;</p> <p> Begin by roasting the chicken in the oven for one hour at 425 degrees. &nbsp;Use a chicken stand that allows most of the fat dripping from the skin to drain into the bottom. Discard these drippings to reduce the fat in the soup. After roasting the chicken, place it in a soup pot and cover it with water. &nbsp;Add diced onion, cilantro, diced green chilies and season with salt, pepper and garlic to taste.</p> <p> &nbsp;</p> <p> Cook the chicken until the meat falls off the bones. &nbsp;Remove chicken from water, discard the bones and skin, chop the meat and return it to the broth in the soup pot. &nbsp;Drain the beans and add them to the pot. Chop and add the vegetables. &nbsp;Simmer for about one hour. &nbsp;Enjoy!</p> <p> &nbsp;</p> <p> As an option, brown rice is a nice alternative for the beans.</p> <p> &nbsp;</p> Sun, 23 Feb 2014 00:42:52 GMT 420b8d7e-2fdc-4a9c-be21-49e2a82168c9 Winter Warm Up for Scuba Divers http://www.fit-diver.com/apps/blog/winter-warm-up-for-scuba-divers <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="282" original-width="425" src="http://static.wix.com/media/30de11_b174aa28da214879b416baa177904114.jpg" style="display: inline; border: 0px; width: 425px; height: 282px;" /></div> <p> &nbsp;</p> <p> <em>It is bracing cold outside and time for a zero dark thirty workout.&nbsp; Like most mornings my training buddy and I are the first to arrive. We converge at the fitness center entrance without words, grab a half cup of black coffee from the courtesy table and bolt for the sauna.&nbsp; Still bundled up in coats, hats and gloves we defrost for a few minutes on the inside and outside before peeling off layers and making our way to the gym floor.&nbsp; Although we are now acclimated to moderate indoor temperatures, the sauna is an unconventional first stop, not recommended for everyone, and definitely not a complete warm up.&nbsp; We move on to the treadmills where this winter warm up for divers begins with aerobic exercise focusing on the areas of the body to be trained.</em></p> <p> &nbsp;</p> <p> All warm ups should begin low and slow gradually working up to increases in breathing and heart rate over a period of 10 to 15 minutes.&nbsp; The easiest way to accomplish this is to walk beginning at a pace of 1.5 miles per hour and increasing to 3.0 miles per hour.&nbsp; Warming up prepares the body (including the heart, blood vessels, lungs and muscles) for the more intense exercise of the workout session, helps to prevent injury during exercise, and reduce soreness that some divers may experience after exercise.&nbsp;</p> <p> &nbsp;</p> <p> More specifically, according to the American College of Sports Medicine, moving the body through a gradual progression utilizing large muscles increases blood flow to muscles, increases the speed of nerve impulses, enhances the flow of oxygen to muscles and removal of waste products.&nbsp; This preparation of the body enhances performance during the workout. Also during this warm up synovial fluid (an oily substance in the joints) changes in response to exercise lubricating the joints. Divers with respiratory conditions or allergies may find a longer warm up helps prevent exercise induced asthma.</p> <p> &nbsp;</p> <p> Divers who participate in group exercise may be accustomed to warm ups consisting of a low intensity sampling of the same movements that will be performed during the class. During strength training workouts, even after a pre-workout warm up, it is recommended that the first set of each exercise be performed with less weight before performing working sets at higher intensity.&nbsp; Stretching by itself is not a warm up, but may be performed afterward.&nbsp;</p> <p> &nbsp;</p> <p> A cool down period of gradually decreasing exercise is just as important as the warm up.&nbsp; Again, aerobic exercise at a low intensity works well.&nbsp; This is also a great time to stretch, mediate and then perhaps enjoy a short sauna. Remember to bundle up if it is cold outside.&nbsp; Leaving the gym sweaty makes the body work harder to maintain its normal temperature.&nbsp;</p> <p> &nbsp;</p> <p> <strong>Exercising Outdoors in Cold Temperatures.&nbsp;</strong>It is even more important to warm up before exercising outdoors in cold temperatures. Begin with a walk or gentle calisthenics before running, cross country skiing or other winter sports activities.&nbsp; <em>Never</em> stretch when the body is cold. Divers who enjoy snowboarding and downhill skiing may have the option of warming up in a resort fitness facility before hitting the slopes. Stay as warm as possible without overheating before, during and after these activities.&nbsp; Stay well hydrated before, during and after exercise and recreational activities in cold weather. &nbsp;</p> <p> &nbsp;</p> <p> Dress in layers with a quick dry base close to the body.&nbsp; Protect hands, head, feet and face from the extreme temperatures.&nbsp; Exercising in cold temperatures may not be recommended for divers with heart and respiratory conditions.&nbsp;</p> <p> &nbsp;</p> <p> <strong><em>Remember diving is not a workout.</em>&nbsp; </strong>Ice diving (as shown in this cool photograph) requires special protection from the elements and unique safety protocols.&nbsp;&nbsp; It is highly recommended that divers who enjoy diving in extreme environments achieve and maintain a high level of physical fitness.</p> <p> &nbsp;</p> <p> <strong>Calories Burned in Cold Temperatures.&nbsp;</strong>The body utilizes slightly more energy to regulate normal body temperature in cold environments such as diving in cold water.&nbsp; However the additional calories from temperature are negligible. Exercise exertion, which <em>during diving is to be avoided as much as possible,</em> is what produces higher calorie burn.&nbsp; Generically speaking, a diver utilizes approximately 300 calories during a typical dive – about the same as going for a moderate to fast walk for an hour.</p> <p> &nbsp;</p> <p> &nbsp;</p> <p> &nbsp;</p> Mon, 17 Feb 2014 20:13:24 GMT 5b13e62a-645c-4a30-9659-5e697ee87ee8 Is blowing raspberries good for scuba divers? http://www.fit-diver.com/apps/blog/is-blowing-raspberries-good-for-scuba-divers <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="411" original-width="617" src="http://static.wix.com/media/30de11_326c7ebdddad466bb2e9bdf942dd468a.jpg" style="display: inline; border: 0px; width: 617px; height: 411px;" /></div> <p style="box-sizing: border-box; margin: 0px 0px 1.5rem; padding: 0px; font-size: 16.363636016845703px; line-height: 1.625rem; color: rgb(102, 102, 102); font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif;"> Blowing raspberries is very different than blowing bubbles while scuba diving&nbsp;but can still be a lot of fun. Most of us probably don't remember the first time we blew a raspberry as part of discovering our mouth at the age of just four to five months old. We most often blow raspberries to make others laugh because of the sound and the tickling sensation. It is usually an intimate gesture as it involves using the lips and tongue on another person's belly to make a &quot;pbbbt&quot; sound. Although it originated in cockney slang, blowing a raspberry is widely and cross-culturally understood and practiced.</p> <p style="box-sizing: border-box; margin: 0px 0px 1.5rem; padding: 0px; font-size: 16.363636016845703px; line-height: 1.625rem; font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif;"> <span style="color: rgb(102, 102, 102);">Similar breathing techniques are practiced during childbirth, by woodwind and brass musicians, yoga enthusiasts, and to help relieve shortness of breath. It is sometimes referred to as circular breathing. It requires breathing in through the nose and controlling the breath that is stored in the cheeks as it passes through pursed lips. In fact, this technique is used when playing the Digeridoo</span><font color="#666666">&nbsp;which might come in handy for divers visiting Australia.</font><font color="#666666">&nbsp;Blowing raspberries is often used to warm up for vocal performances such as singing and public speaking.</font></p> <p style="box-sizing: border-box; margin: 0px 0px 1.5rem; padding: 0px; font-size: 16.363636016845703px; line-height: 1.625rem; color: rgb(102, 102, 102); font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif;"> During SCUBA activities when divers are mouth breathing, circular breathing by inhaling through the nose is not possible and blowing raspberries into a regulator isn't necessary. However, on dry land the technique may be one more way divers can develop breath control for relaxation underwater and optimizing use of air while diving.</p> <p style="box-sizing: border-box; margin: 0px 0px 1.5rem; padding: 0px; font-size: 16.363636016845703px; line-height: 1.625rem; color: rgb(102, 102, 102); font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif;"> The term blowing raspberries also references a raspberry tart and a sound of derision. But there is nothing condescending about the raspberry. It is an excellent source of good nutrition. Although a leaner belly may diminish the sound of blowing raspberries, eating raspberries may help divers maintain a trim waistline. One cup of raspberries has only 65 calories, 5 grams of sugar, 15 grams of carbohydrates, 1.5 grams of protein, 0.8 grams of fat, 8 grams of fiber, 186 grams of potassium, calcium, magnesium, vitamin B6, Iron and Vitamin C. Nutritional properties of raspberries are also thought to help prevent cardiovascular diseases and inhibit the growth of cancer cells.</p> <p style="box-sizing: border-box; margin: 0px 0px 1.5rem; padding: 0px; font-size: 16.363636016845703px; line-height: 1.625rem; color: rgb(102, 102, 102); font-family: HelveticaNeue, 'Helvetica Neue', Helvetica, Arial, sans-serif;"> Divers can stay healthy and have fun eating and blowing raspberries.</p> Thu, 30 Jan 2014 23:18:13 GMT 442ded91-555c-4233-a7dd-38760c78325a 10-Minute Sand Dollar http://www.fit-diver.com/apps/blog/10-minute-sand-dollar <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="506" original-width="617" src="http://static.wix.com/media/30de11_cc51510de9c749999950e42336fb9a7b.jpg" style="display: inline; border: 0px; width: 617px; height: 506px;" /></div> <div content-type="media-description" style="width:100%"> <p> <em>Tiny sand dollar found during my beach walk.</em></p> <p> &nbsp;</p> </div> <p> Years ago, during one of my open water certification dives in La Jolla, California, I remember seeing my first field of sand dollars.&nbsp; Hundreds of dives later, I still enjoy seeing them underwater or on the beach.&nbsp; I affectionately call them glory dollars and think of them as gifts from the sea.&nbsp; Imagine my surprise when during a recent beach walk I found this tiny sand dollar.&nbsp; Amazing!</p> <p> &nbsp;</p> <p> On this particular day I did not have time for my usual long beach walk. &nbsp;This tiny sand dollar reminded me that every little bit counts.&nbsp; Studies show that exercise bouts of just 10 minutes in duration are beneficial for overall health and reducing the risk of illness and disease. Ideal short-term exercise sessions for example include walking a mile in 12 to 20-minutes. For weight loss, longer exercise sessions at slightly higher intensity are recommended.</p> <p> &nbsp;</p> <p> Even if divers cannot get outdoors for a walk, opportunities to increase physical activity can be incorporated into a daily routine by taking the stairs instead of an elevator or parking as far from entrances as possible.&nbsp; One of my fitness clients has just started to ride his bike to work.&nbsp; It is only 15-minutes each way, but this increases his physical activity by 30-minutes five days a week in addition to our training sessions together.</p> <p> &nbsp;</p> <p> And there is even better news.&nbsp; The more divers exercise the greater the benefits.&nbsp; Health is no small matter, exercise is the great equalizer and the results are Amazing!&nbsp;</p> Thu, 05 Dec 2013 17:16:33 GMT cb0084cb-42a7-41aa-9678-8c2a2ed81733 Fitness Tips for Staying On Track During the Holidays http://www.fit-diver.com/apps/blog/fitness-tips-for-staying-on-track-during <blockquote style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> <p> <em><strong>It can sometimes be challenging to stick to a fitness and nutrition program, but it is not impossible.&nbsp;&nbsp; Getting on track NOW helps prevent the ‘anything goes damage’ of the holidays and keeps you in your fitness lifestyle well in advance of the short-lived resolutions of the New Year.&nbsp;&nbsp;&nbsp;</strong></em></p> <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="282" original-width="425" src="http://static.wix.com/media/30de11_127ca717ada544f3bd85b5893680c36a.jpg" style="display: inline; border: 0px; width: 425px; height: 282px;" /> </div> <p> &nbsp;</p> <p> •&nbsp;<strong>Start Fresh Daily:&nbsp;</strong>Recommit to your exercise and nutrition plan daily by reviewing your goals. Focusing on fitness and nutrition one-day-at-a time works especially well during the holidays when your schedule is invaded with shopping, decorating and parties, and you are exposed to holiday meals above and beyond your usual nutrition plan.&nbsp; Exercise every day, even if it is a short session.</p> <p> <br /> •&nbsp;<strong>Eat in Increments:</strong>&nbsp; Schedule small meals every three hours in proportion to your activity level.&nbsp; If you are sitting at as desk for the next three hours you will obviously burn fewer calories and require less nutrition to fuel the activity than if you are lifting weights or going for a walk.</p> <p> <br /> •&nbsp;<strong>Plan for Parties:</strong>&nbsp; On party days, low-calorie meal replacement shakes are a great option allowing you to reserve a few extra calories for the special event.&nbsp; This doesn’t mean when you arrive at the party you can eat with abandon or bust-a-gut on unhealthy foods. However, your overall daily consumption of calories will hopefully be reduced from what you might have consumed with full meals throughout the day.</p> <p> <br /> •&nbsp;<strong>Enjoy Foods in Sequence:&nbsp;</strong>&nbsp;Eat a protein food first before eating carbohydrates.&nbsp;&nbsp; Protein is a low-glycemic food source that gives carbs a place to land and allows the body to digest food slowly helping to prevent many of the metabolic processes that lead to stored fat.&nbsp; Proteins usually contain some amount of fat, which is also more satisfying so you may be likely to eat less.&nbsp; For example, if the party begins with cocktails, be sure to have a protein-based hors d’oeuvre with the first sip.</p> <p> <br /> •&nbsp;<strong>Look Ahead:</strong>&nbsp;Setting short-term goals now creates success for long-term goals after the holidays. As soon as the clock strikes the New Year, your target goals transition from daily to weekly.&nbsp; Reward yourself each time you reach a weekly goal. Be specific about your goals and set a date for completion.</p> <p> <br /> •<strong>&nbsp;Make Time:</strong>&nbsp;Allow ample time in your schedule for your workouts – don’t intentionally get too busy.&nbsp; If you need to, make an appointment with yourself to exercise.</p> <p> <br /> •&nbsp;<strong>Plan and Prepare Meals:</strong>&nbsp;Make healthy entrees in advance to take with you for lunch and for easy dinners at the end of the day. Freeze the entrees if you need to.&nbsp; Most food items will last for up to 30 days in the freezer.&nbsp; It takes about two-to-four hours to prepare two-to-four weeks of meals.&nbsp;</p> <p> <br /> •&nbsp;<strong>Setup Social Support:</strong>&nbsp;Find a friend or family member to partner with you in your fitness program.&nbsp; Join a group exercise class and/or participate in a pre-planned meal and support program.&nbsp;</p> <p> <br /> •&nbsp;<strong>Track Progress:</strong>&nbsp; Don’t weigh on the scale every day, but instead select the same day each week to check your body weight.&nbsp; On the same day each month also measure body composition and take measurements.</p> <p> <br /> •&nbsp;<strong>Perform Your Best:</strong>&nbsp; Walk, run or bike ride further and faster.&nbsp; Use training progressions to work toward lifting more weight than when you first started exercising.</p> <p> <br /> •&nbsp;<strong>Keep a Journal:</strong>&nbsp;Track your goals, workouts, meals, measurements and results in a daily journal.&nbsp; It is a great feeling to go back and review the progress you’ve made.</p> <p> &nbsp;</p> </blockquote> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> Read more by&nbsp;<a href="http://www.scubafit.com/about-scubafit/#AboutGretchen">Gretchen M. Ashton</a>:&nbsp;&nbsp;<strong><a href="http://www.scubafit.com/news/#Newsletters">Healthy Holiday Eating Tips for Divers</a></strong><br /> <a href="http://www.scubafit.com">www.scubafit.com</a><br /> <a href="http://www.fit-diver.com">www.fit-diver.com</a></p> Tue, 26 Nov 2013 16:31:15 GMT 0676b54f-3e52-4ad2-9cf7-e07ce193b86d Fitness Confidentiality for Divers http://www.fit-diver.com/apps/blog/fitness-confidentiality-for-divers <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="346" original-width="347" src="http://static.wix.com/media/30de11_40c82072700547d6905c7b8b410689df.jpg" style="display: inline; border: 0px; width: 347px; height: 346px;" /></div> <div content-type="media" style="width: 100%; margin-top: 10px; margin-bottom: 10px; text-align: center;"> &nbsp;</div> <div content-type="media-description" style="width:100%"> <p> It is always a pleasure to present at dive shows and dive centers. &nbsp;I usually open my presentations with an invitation to divers to ask questions. &nbsp;This helps me get to know individual divers and provide meaningful information. &nbsp;To get the conversation started I often remind divers that we are all in this together. Diving is one of my personal motivations for maintaining and improving health and fitness.&nbsp;</p> </div> <p> &nbsp;</p> <p> <em>Although we are all in this together, this doesn't mean that divers want everybody to know every detail of their personal health.</em> Beyond their personal physician who can divers trust with questions about health and physical fitness for diving? &nbsp;</p> <p> &nbsp;</p> <p> I receive calls and emails from divers around the world asking fitness, nutrition and related health questions. My policy of <em><strong>confidentiality</strong></em>&nbsp;allows divers to gain trusted information on many topics. &nbsp;I offer advice within my scope of professional expertise for all ages relating to more than 30 medical conditions including fitness therapy, nutrition, sports performance, general fitness and fitness for diving, surfing, paddling and golf. My one-on-one training portfolio includes over 50,000 hours of private and small group training.&nbsp;</p> <p> &nbsp;</p> <p> Confidential consultations are fee-based in 30, 60 and 90-minute increments. Complete fitness and nutrition programs include health and fitness assessments, nutrition recommendations and individualized workouts with exercise illustrations for independent programming. &nbsp;Private personal training sessions range from 30 minutes to 75 minutes. &nbsp;Divers may contact me directly by telephone at (760) 271-6069 or by email at gretchen@scubafit.com.</p> <p> &nbsp;</p> <p> In confidence,</p> <p> Gretchen M. Ashton, CFT, SFT, SFN, NBFE</p> <p> &nbsp;</p> <p> For more information about&nbsp;<a href="http://www.scubafit.com/about-scubafit/#AboutGretchen">ScubaFit</a>.</p> <p> Find us on <a href="http://www.facebook.com/ScubaFit">Facebook&nbsp;</a>.</p> <p> &nbsp;</p> <p> &nbsp;</p> <p> &nbsp;</p> <p> &nbsp;</p> <p> &nbsp;</p> Mon, 18 Nov 2013 21:30:49 GMT cf9ddd7b-f1a4-4422-a7bb-3c69eec99787 Aerobic Exercise Improves Mental Performance for Divers http://www.fit-diver.com/apps/blog/aerobic-exercise-and-improved-mental-performance-for <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="282" original-width="425" src="http://static.wix.com/media/30de11_a809ffd6035e47088bc98d8460d67894.jpg" style="display: inline; border: 0px; width: 425px; height: 282px;" /></div> <p> The &quot;runner's high,&quot; a &quot;feel better&quot; sensation often experienced by long-distance runners, is generally attributed to high levels of endorphins in the the brain. &nbsp;Researchers have known for some time that exercise increases endorphin production. In addition to improving the efficiency of&nbsp;the&nbsp;heart, lungs and vascular system, aerobic training can actually produce an anti-depressant type of effect including&nbsp;improvements in emotional and intellectual health.&nbsp;</p> <p> &nbsp;</p> <p> Aerobic exercise improves mood stability often allowing those under a doctor's care to reduce anti-depressant and anxiety medications. &nbsp;Improvements in self-esteem, increased confidence, and a more positive outlook for the future are also benefits of the effects of physical activity on brain chemistry.</p> <p> &nbsp;</p> <p> Studies indicate that aerobic exercise improves mental acuity resulting in better concentration, enhanced ability to direct thoughts, and improved memory, all important mental performance activities for divers. Further neurophysicological advantages include a reduction in the symptoms of diseases such as Parkinson's, improved sleep patterns, and diminishing the craving responses during smoking cessation.</p> <p> &nbsp;</p> <p> Cardiorespiratory fitness is essential for scuba diving. &nbsp;Incorporating aerobic exercise in the diver's daily routine is definitely not a &quot;no-brainer&quot; but it isn't difficult to achieve. &nbsp;The results of the above-mentioned studies were accomplished in only five weeks with 30 to 60 minutes of exercise three times a week. &nbsp;</p> <p> &nbsp;</p> <p> Examples of aerobic exercise are walking, jogging, running, swimming, rowing, cycling, jumping rope, aerobics classes, and dancing. &nbsp;Fitness centers and home gyms provide equipment such as treadmills, stairclimbers, ellipiticals and exercise bikes. Aerobic exercise may also be performed outdoors almost anywhere and can be a family activity, social time for moms while children are at school, or tranquil time alone. &nbsp;</p> <p> &nbsp;</p> Sat, 09 Nov 2013 00:53:13 GMT 9cbfcf50-3d0b-40be-a9fe-e5d27cdae5b6 Being Coachable http://www.fit-diver.com/apps/blog/being-coachable <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="282" original-width="425" src="http://static.wix.com/media/30de11_65886197958cb11d89915a8e9069bf16.jpg" style="display: inline; border: 0px; width: 425px; height: 282px;" /></div> <div content-type="media-description" style="width:100%"> <p> Fitness boot camp was fun and I learned something new.</p> </div> <p> &nbsp;</p> <blockquote style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> <p style="text-align: center;"> <strong><em>Whether learning to scuba dive or accomplishing goals for scuba fitness; </em></strong></p> <p style="text-align: center;"> <strong><em>Being Coachable is a mature attitude of learning and </em></strong></p> <p style="text-align: center;"> <strong><em>collaboration essential to being a healthy and competent diver.</em></strong></p> <p> &nbsp;</p> </blockquote> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> Recently I won a gift certificate for a month of fitness classes.&nbsp; As a fitness professional in high demand my schedule is usually booked.&nbsp; As a necessity my own workouts are typically self-trained sessions at unusually early and late hours.&nbsp; However, this time I had an opening in my schedule that matched an early morning fitness boot camp.&nbsp; It felt great to be coached through a workout for the first time in many years.</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> &nbsp;</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> 10 years ago while I was power lifting competitively I had the pleasure of training with both a coach and teammates. &nbsp;I later coached power lifting athletes more than twice my age. At the same time I owned a private fitness facility and mentored a team of eight personal trainers.&nbsp; Together we conducted 150 private fitness appointments and classes each week.</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> &nbsp;</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> At monthly team meetings, in addition to discussing necessary day-to-day business like many companies, each trainer shared a list of business and personal goals; what was added to the list or accomplished since our last meeting.&nbsp; A common goal and requirement for employment was maintaining current credentials with continuing education; in other words&nbsp;<strong><em>learning something new</em></strong>.&nbsp; Since my personal trainers were well educated I knew they had the knowledge to bring the best fitness coaching to their clients.&nbsp; Beyond that, sharing our goals with each other helped us to get to know each other better and encourage each other. We made direct positive impact on each other’s success; such as client referrals or team training clients during alternating vacation schedules.</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> &nbsp;</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> One of my mentors said, “Everyone needs a coach.”&nbsp; I changed it to “Everyone needs a coach sometimes,” because I believe we can each be self-motivated enough to make some improvements on our own.&nbsp; However, there is definitely a place for seeking out a professional to move beyond our own resources and limitations, and learning something new is often a requirement to reach high levels of performance. It is important to choose coaches carefully.&nbsp; Both dive instructors and fitness professionals need to carry current and proper credentials.&nbsp; Divers will often find the most committed and successful instructors are those with regular and consistent continuing education. Good instructors and coaches will respect that an individual is reaching out to them for their expertise and inspiration, and be certain not to exploit or take negative advantage of their position in the relationship. Good students will bring their personal best all the time - physically, mentally and emotionally.</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> &nbsp;</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> In the book “Awakening the Olympian Within” compiled by Jim Naber, Olympic Gold Medalist Nancy Hogshead, the most decorated swimmer in the 1984 Olympics in Los Angeles, wrote, “Success is a Learned Skill.” About&nbsp;<strong><em>Being Coachable</em></strong>, she said:</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> &nbsp;</p> <blockquote style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> <p> <em><strong>“Everyone talks about finding a mentor or mentoring others, but few talk about the skills needed to be mentorable, to be coachable.&nbsp; I define being coachable as giving another person permission to demand the very best of you.&nbsp; I don’t mean following someone blindly, ignoring your ideas or principles.&nbsp; I’m talking about having a goal big enough that you’re willing to step outside your comfort zone – in your relationships with others – and to allow someone else to contribute.”</strong></em></p> <p> &nbsp;</p> </blockquote> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> Fitness boot camp was a lot of fun and I am going again tomorrow...and I did learn something new.</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> &nbsp;</p> <p style="color: rgb(0, 0, 0); font-family: 'Times New Roman'; font-size: medium;"> Divers and dive instructors can learn more about fitness for diving at:&nbsp; <a href="http://www.scubafit.com">www.scubafit.com</a>, <a href="http://www.facebook.com/FitDiver">www.facebook.com/ScubaFit</a>, and <a href="http://www.fit-diver.com">www.fit-diver.com</a>, <a href="http://www.facebook.com/FitDiver">www.facebook.com/FitDiver</a> .</p> Thu, 11 Apr 2013 19:57:11 GMT 68968902-8d9e-4920-95cf-d24beb1f7e74 The Pomegranate Gift http://www.fit-diver.com/apps/blog/the-pomegranate-gift <p> &nbsp;</p> <p data-mce-style="text-align: center;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: center; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="font-size: 12pt; color: #ff0000;" style="font-size: 12pt; color: rgb(255, 0, 0);"><b><i>A Story for the Heart</i></b></span></p> <p data-mce-style="text-align: center;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: center; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="font-size: 12pt;" style="font-size: 12pt;"><b><i><span data-mce-style="color: #0000ff;" style="color: rgb(0, 0, 255);">&nbsp;</span></i></b></span></p> <p data-mce-style="text-align: center;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: center; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="font-size: 12pt;" style="font-size: 12pt;"><img border="0" data-mce-="" data-mce-style="width: 148px; height: 141px; margin-left: 15px; float: right;" id="c_img_1150734_1354033881481" src="http://media.jbanetwork.com/image/cache/1/1/5/0/7/3/4_w493_s1.jpg" style="border: 0px; width: 148px; height: 141px; margin-left: 15px; float: right;" /></span></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">Last w</span><span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">eek a friend of mine who is recovering from a heart valve repair received a bottle of pomegranate juice as a get well gift. The pomegranate gift was perfect. Pomegrantes contain polyphenols with powerful antioxident properties. &nbsp;The touted health benefits of pomegranate juice are sometimes losely and broadly stated, so I wanted to bring sound information and studies that are particularly interesting for divers. &nbsp;</span></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> &nbsp;</p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">Here is a link to nearly 300 studies found at the National Institutes of Health,&nbsp;<b><a data-mce-="" href="http://www.ncbi.nlm.nih.gov/pubmed" style="color: rgb(0, 0, 238) !important;">National Center for Biotechnology Information</a>.&nbsp;</b></span></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> &nbsp;</p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">The&nbsp;<b><a data-mce-="" href="http://www.heart.org/HEARTORG/search/searchResults.jsp?_dyncharset=ISO-8859-1&amp;q=pomegranates" style="color: rgb(0, 0, 238) !important;">American Heart Association</a>&nbsp;</b>shares a potential warning about drug interactions with pomegranate juice similar to grapefruit juice, and recipes for women's heart health mentioning the benefits of folic acid and vitamin C found in pomegranate juice. &nbsp;Studies and discussions center around the heart, blood, cancers and diabetes. &nbsp;One major conclusion is that there doesn't seem to be any adverse effects of pomegranate juice consumption regardless of whether studies prove the benefits. &nbsp;</span></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> &nbsp;</p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span style="color: rgb(0, 0, 0);">There does seem to be a clear inidication that more research will add to the existing data showing benefits of consuming pomegranate juice as part of a healthy diet may include hellping to reduce blood pressure, improve cholesterol, slow prostate cancer and limit&nbsp;atherosclerosis. &nbsp;Remember, antioxidants help counteract free radicals (damaged cells that can lead to disease). &nbsp;</span></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);"><b>&nbsp;</b></span></p> <p data-mce-style="text-align: center;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: center; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <i data-mce-style="font-size: 12pt; color: #ff0000; text-align: center;" style="font-size: 12pt; color: rgb(255, 0, 0);"><b>There's more to the &nbsp;story . . .&nbsp;</b></i></p> <p data-mce-style="text-align: center;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: center; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #ff0000;" style="color: rgb(255, 0, 0);"><i data-mce-style="color: #993300; font-size: 12pt;" style="color: rgb(153, 51, 0); font-size: 12pt;"><b>&nbsp;</b></i></span></p> <p data-mce-style="text-align: left;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);"><img border="0" data-mce-="" data-mce-style="width: 100px; height: 129px; margin-right: 15px; float: left;" id="c_img_1148000_1353780829749" src="http://media.jbanetwork.com/image/cache/1/1/4/8/0/0/0_w496_s1.jpg" style="border: 0px; width: 100px; height: 129px; margin-right: 15px; float: left;" /></span></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> <span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">My friend's surgery was two-weeks ago and he is already walking three miles a day and has returned to half days at work. The surgery was performed by</span>&nbsp;<b><a data-mce-="" href="http://www.scripps.org/physicians/4295-james-hemp" style="color: rgb(0, 0, 238) !important;">Dr. James Hemp, Chief Surgeon</a></b>&nbsp;at&nbsp;<b><a data-mce-="" href="http://campaigns.scripps.org/services/surgery__minimally-invasive-robotic-surgery?utm_campaign=Robotic+Sugery&amp;utm_content=RoboticSurgeons&amp;utm_medium=cpc&amp;utm_source=google&amp;mm_campaign=66d13ca39dd66ae8795e8146f48dec82&amp;keyword=robotic+surgery&amp;gclid=CJPo6-Sl17MCFQuCQgodfxgAtA" style="color: rgb(0, 0, 238) !important;">Scripps Mercy Hospital</a></b>&nbsp;<span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">in San Diego with the assistance of da Vinci robotics. A few years ago, one of my fitness clients also received the same surgery by Dr. Hemp. Having personally observed the results and recovery from this less invasive method of heart surgery, I encourage anyone anticipating surgery to research the da Vinci method to see if it is an appropriate option. &nbsp;I have also had an opportunity to meet Dr. Hemp. &nbsp;He is a highly respected, trusted surgeon, and a remarkable individual. Dr. Hemp and his</span>&nbsp;<b><a data-mce-="" href="http://youtu.be/56ANtuZIabQ" style="color: rgb(0, 0, 238) !important;">team at Scripps&nbsp;</a></b><span data-mce-style="color: #000000;" style="color: rgb(0, 0, 0);">have made an amazing contribution to the quality of life for both my friend and my client. Wattch this video to learn more:</span>&nbsp;<b><a data-mce-="" href="http://youtu.be/x3HO3z0N5kc" style="color: rgb(0, 0, 238) !important;"><span data-mce-style="font-size: 10pt;" dir="ltr" id="eow-title" style="font-size: 10pt;" title="Community Lecture for Robot-Assisted Cardiothoracic Surgery (Part 1 of 3) - James Hemp, MD">Community Lecture for Robot-Assisted Cardiothoracic Surgery (Part 1 of 3) - James Hemp, MD</span></a></b></p> <p data-mce-style="text-align: justify;" style="color: rgb(136, 136, 136); font-family: Arial, Helvetica, sans-serif; font-size: 13px; text-align: justify; margin-bottom: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-top: 0px !important;"> &nbsp;</p> Mon, 03 Dec 2012 18:40:51 GMT 673f2d49-a088-4534-8d40-9db27982a7f3 Red Kuri Squash and Pumpkin Soup http://www.fit-diver.com/apps/blog/red-kuri-squash-and-pumpkin-soup <p> &nbsp;</p> <div content-type="media" style="width:100%;margin-top:10px;margin-bottom:10px"> <img original-height="482" original-width="617" src="http://static.wix.com/media/30de11_568b3fa17b8c8d518f70c41153184823.jpg" style="border: 0px; width: 617px; height: 482px; " /></div> <p> &nbsp;</p> <p> In the most recent issue of the<a href="http://www.facebook.com/FitDiver"><strong> </strong></a><strong><a href="http://www.mynewsletterbuilder.com/my/newsletters/preview.php?nl_id=1411264035&amp;preview_type=html&amp;form_email=&amp;review=true&amp;preview_data=1&amp;version=online">FITDIVER</a></strong><a href="http://www.facebook.com/FitDiver">&reg;</a>&nbsp;newsletter I shared a winter squash recipe for Spaghetti Squash. &nbsp;Here is another winter squash recipe for you.</p> <p> &nbsp;</p> <p> This beautiful Red Kuri Squash makes a nice soup turreen for my pumpkin and red kuri squash soup.&nbsp;</p> <p> &nbsp;</p> <ul> <li> 1 small white pumpkin</li> <li> 1 small orange pumpkin</li> <li> 1 medium to large Red Kuri Squash</li> <li> 8 ounces of vegetable juice (like V8) and 1 cup of water OR&nbsp;2 cups vegetable broth</li> <li> 1/2 teaspoon black pepper</li> <li> 1/2 teaspoon sea salt</li> <li> 1/2 teaspon nutmeg</li> <li> 1/2 teaspoon allspice</li> </ul> <p> &nbsp;</p> <p> Cut each squash in half and remove seeds. Lay squash halves flat side down in 1/2 inch of water on an oven sheet or microwave safe cooking tray. Bake at 425 degrees in the oven for about 30 minutes. Only takes 15 minutes on high in the microwave. Clean squash from the skin with a spoon and discard the skin. Place the squash in a blender, add 8 to 12 ounces of vegetable juice and 1 cup of water OR 2 cups of vegetable broth. Season with 1/2 teaspoon each of black pepper, salt, nutmeg and allspice. Blend until soup consistency. This is a savory soup and is very good cold or hot, but not in between.</p> Mon, 15 Oct 2012 20:47:53 GMT 22f77ed0-8c80-46f4-aa05-0d5bd830cbaa