Step to the Beat

<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-YExZ19-VMvQ/T6u2Qd0XR5I/AAAAAAAAQ_s/MQMnwh_KTwM/s1600/stairs3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://3.bp.blogspot.com/-YExZ19-VMvQ/T6u2Qd0XR5I/AAAAAAAAQ_s/MQMnwh_KTwM/s400/stairs3.jpg" width="400" /></a></div><span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><br /></span></span><br /><span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;">I really liked this study:</span><a href="http://www.sciencedirect.com/science/article/pii/S0091743500906340" rel="nofollow nofollow" style="background-color: white; color: #3b5998; cursor: pointer; font-size: 13px; line-height: 18px; text-align: left; text-decoration: none;" target="_blank">http://www.sciencedirect.com/science/article/pii/S0091743500906340</a><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;">&nbsp;Abstract: Twenty-two sedentary college-aged women walked up 199 steps – more than you’re likely to find at home,</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-size: 13px; line-height: 18px; text-align: left;">&nbsp;but doable in a high-rise – in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.<br /><br />They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day,during the sixth and seventh weeks.<br /><br />By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (”good”) cholesterol levels had increased.<br /><br />Another article on stair climbing here:<a href="http://gymequipmentinformation.com/stair-climber" rel="nofollow nofollow" style="color: #3b5998; cursor: pointer; text-decoration: none;" target="_blank">http://gymequipmentinformation.com/stair-climber</a></span></span>

<span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span><br /><div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-68zb2_C0ZZI/T6kNQZkMUzI/AAAAAAAAQ9Y/RzlasHEzdy8/s1600/runningonsand.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="http://1.bp.blogspot.com/-68zb2_C0ZZI/T6kNQZkMUzI/AAAAAAAAQ9Y/RzlasHEzdy8/s400/runningonsand.jpg" width="400" /></a></div><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span><br /><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif;">Running on sand can be great exercise, but be careful when transitioning from pavement. The added resistance takes some getting used to, and you can injure yourself if you add exertion without conditioning your legs to the new surface first. A friend of mine recently blew out his knee by sprinting on the beach without any prior experience doing so.</span></span><br /><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><br /></span></span><br /><span style="background-color: white; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><span style="color: #333333;">Here's an </span><a href="http://www.therunningadvisor.com/running_on_sand.html"><span style="color: blue;">article on running on sand</span></a><span style="color: #333333;">. And </span><span style="color: blue;"><a href="http://www.livestrong.com/article/300590-calories-burned-running-on-sand/">another one</a> </span><span style="color: #333333;">that breaks down calories burned.&nbsp;</span></span></span>

<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-RjvE3etxmCI/T56ODeLNjzI/AAAAAAAAQmk/XJ9vXNY61cM/s1600/My-smoothie-4_30_12.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-RjvE3etxmCI/T56ODeLNjzI/AAAAAAAAQmk/XJ9vXNY61cM/s400/My-smoothie-4_30_12.jpg" width="300" /></a></div><span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;"><br /></span></span><br /><span style="font-family: Verdana, sans-serif;"><span style="background-color: white; color: #333333; font-size: 13px; line-height: 18px; text-align: left;">What's for breakfast? I just had a smoothie, let's see if I can remember what I dumped in the blender... 2 apples (1 gala, 1 grannie smith), 2 handfulls of Costco berry trinity (blueberry, blackberry, raspberry), 2 bananas, 2 handfulls of f</span><span class="text_exposed_show" style="background-color: white; color: #333333; display: inline; font-size: 13px; line-height: 18px; text-align: left;">rozen "Normandy" vegetable mix from Costco (broccoli, squash - I removed the cauliflower as it's just bulk, not nutritionally-dense), 12oz water, 12oz DIET Splash (really hard to find the Diet Splash around here, so we stock up like crazy when we're able to track some down), 2 handfuls of spinach, 2 heaping tablesppons of Greek yogurt. Blend well for 50 seconds. Yield: 50oz of serious GO JUICE! Total prep/blend/drink/cleanup time: 14 mins.</span></span>

<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-IjaQgy1G5Qs/T5nm_Ly3SLI/AAAAAAAAQQ0/-s47-tfgvFw/s1600/FDA+Logo.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="306" src="http://3.bp.blogspot.com/-IjaQgy1G5Qs/T5nm_Ly3SLI/AAAAAAAAQQ0/-s47-tfgvFw/s320/FDA+Logo.jpg" width="320" /></a></div><span style="background-color: white; font-size: 13px; line-height: 18px; text-align: left;"><span style="font-family: Verdana, sans-serif;"><span style="color: #333333;">Want the honest 411 on food? Why not go right to the source? Here's the FDA's take on whole milk - read it </span><a href="http://www.fda.gov/Food/ucm293042.htm"><span style="color: blue;"><b>HERE</b></span></a><span style="color: #333333;">.</span></span></span>

<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-XDf_r05TfgI/T5k8gerA5OI/AAAAAAAAPGk/w9vP2GsW6p8/s1600/exerciseball.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="http://3.bp.blogspot.com/-XDf_r05TfgI/T5k8gerA5OI/AAAAAAAAPGk/w9vP2GsW6p8/s320/exerciseball.jpg" width="320" /></a></div><span style="font-family: Verdana, sans-serif;"><br /></span><br /><span style="font-family: Verdana, sans-serif;">Brought my exercise ball out of my attic yesterday and then found <a href="http://www.ball-exercises.com/exercises/abs/index.html#3"><span style="color: blue;">this site</span></a>&nbsp;that has animated exercise ball routines. Enjoy! &nbsp;</span>