Guess what guys? if you have no race this weekend ? or maybe even today, why not Run, Bike or Swim (ok maybe swim is impossible) over to this exciting happening in EXPO this weekend.
RunBikeSwim is the biggest annual showcase of sports brands, RunBikeSwim connects sports enthusiasts with innovative equipment and fashion as well as services and events. Find great deals on sports shoes, training apparel, energy supplements, outdoor gear, sunglasses, healthcare and more.
I was not able to get a list of all participating brands but in the last one that I went it was pretty huge with bike sales, gel sales .. shoe .. u name it .. they have it. So all you athletes what are you waiting for?
Have a great racing weekend peeps. More info below
Map of RunBikeSwim Expo
|Date||: 17 – 19 May 2013 (Friday – Sunday)|
|Time||: 11.00am – 8.00pm|
|Venue||: Singapore Expo Hall 6A
1 Expo Drive (S) 486150
Do you feel tired all the time? Lots of people do. It’s a sign of our overbooked times.
Getting your energy back could be simpler than you think. Start by seeing if you can relate to the top ten reasons for feeling drained.
Fatigue Cause No. 2: Sleep Apnea
Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.
Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.
Fatigue Cause No. 3: Not Enough Fuel
Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.
Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy.
Fatigue Cause No. 4: Anemia
Anemia is one of the leading causes of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.
Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.
Fatigue Cause No. 5: Depression
You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.
Fix: Depression responds well to psychotherapy and/or medication.
Fatigue Cause No. 6: Caffeine Overload
Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.
Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.
Fatigue Cause No. 7: Diabetes
In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.
Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.
Fatigue Cause No. 8: Dehydration
Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.
Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups
Fatigue Cause No. 9: Shift Work Sleep Disorder
Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.
Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.
Fatigue Cause No. 10: Food Allergies
Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating — not enough to cause itching or hives, just enough to make you tired.
Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.
Fast Fix for Mild Fatigue
If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.
By Gina Shaw
If you have been following my blog you would notice that I update my blog pretty often within a week or so, unless I am on a holiday which I will also do updates. What happened recently after my return to work from a long weekend for the Lunar New Year holiday was that I was “HOSPITALIZED” . Yup check in to the hospital , bet you guys would be thinking I drank or ate too much, well it was none of that. I wish I did drink and eat all those good stuff though
APPENDICITIS HAPPENED, That’s What happened after my first day at work, I felt kinda queasy after lunch, Appendicitis is the inflammation of the APPENDIX and I read somewhere that its a useless organ or so I think
I want to share with you my appendicitis experience at 14th of February (Valentines Day) Guess the Appendicitis was my HOT Date for the day. I am skipping the morning to the time it happened so not to bore you with office works stuff.
3pm: After lunch working on my laptop was a pain, I disregard it as a tummy ache
4pm: The pain from my my upper abdominal felt like gastric but it came and g, told my colleague I feel kinda bad and in Pain but continued to work
6pm: Got back home and the pain intensified, was feeling cold and I couldn’t event sit up straight, Had my dinner and slumped into bed straight.
7pm – Midnight : Fever just hit me straight, and my body temperature has shot up really high, I can feel it but nothing to prove it as my thermometer was outside.
1am: Went to sit on the throne thinking it was still food poisoning at that time, whole body was shivering in cold and I thought I was gonna die from the sharp pain. (no drama here, it really felt that way)
11am: I went to the clinic and felt much better but with the pain now shifted to the lower right side of my abdominal.
11:15am: Doctor examined me and said, I think you better head to the Hospital A&E now for surgery, I think your having Appendicitis ( I was like what what what??!!)
11:45am: checked myself into A&E at Changi General hospital, went through a first Doc named Eugene Huang, He was pretty cool and he examined me with the pushing of the tummy where they call it the rebound, but he was confused at my state as he says you look ok to me, but just to be sure he needs to do a blood examination.
12:25pm : blood sample came back and Dr Eugene confirmed it was appendicitis, I was devastated having to know I gotta go through surgery (never done this before and kinda pretty scared about being cut up) but even before all this they still need to send me to a specialist, So I registered myself and needed to be warded (I told em I didnt need a wheelchair but they insisted) Man I hate to be put into a wheelchair. —->> (see me in a wheelchair) <<—-
1pm: I was asked to see the specialist (not sure who they are but was asked to see them for more review) I was wheeled into a room with 3 young chaps and a lady (those guys look like they were in their teens) Doc still says that with my facial expression and well being they kinda worried to just cut me up, so not being convince they asked the surgeon to take a look at me before really conforming on the surgery.
2pm: Dr Kevin came to me and did more checks he was unsure as he said with my condition of the pain being very bad yesterday and today which being subsided, it might not be a case of appendicitis ( I was like relieved ) but then he said just to be sure, I am sending you for another scan. (OH GOSH)
3pm: CT Scan done.. waiting for results
4pm: Dr Kevin says OK, Confirmed you are going to be warded and prep for surgery tomorrow. (GROANS) He just mention that I have a very high pain tolerance level and he never seen a patient with appendicitis like me, cause he say you don’t even look sick , maybe I should have told him that all the Ironman training helps?
Well, the rest is history….. if you take a look at the time line I was practically in pain for 2days, If you have a symptom similar to that, please do not hesitate and go check if it is appendicitis because it can cause mortality
I know most of you have been told by your parents or other grown-ups at one point in your childhood not to run around right after a meal. They say that the food will get into your appendix and you’ll get appendicitis.
So is this true or is it just something parents tell you so that you’ll behave after eating?
Well, this one ain’t true! Running or jumping around after a meal will not cause appendicitis. Just a brief tidbit, the appendix is a small, useless tube of tissue that extends from the large intestine. Appendicitis is caused by an inflammation of your appendix which is usually due to feces or growth clogging and infecting it.
If left untreated, it might burst and spread the infection to the surrounding organs. Usually if you have it, you will feel an unusual pain from your belly button moving to the lower right side of your abdomen and it gets worse in a few hours.
But running around after a meal won’t cause feces to shoot into your appendix and block it. Although, you could get an upset stomach or might puke if you do that. Remember when you just had that burger and fries meal right before riding a rollercoaster? Hehehe.
Oh if you want to know how much my estimated bill for a 5 days in the Hospital check it , Please have a seat before you see the bill and dont be shocked !
After the surgery I cannot tell you how important your abdominal muscle is, even the slightest movement you are using your abdominal strength ! after this surgery my tummy is bloated and I could not move my abdominal as much as I wish, slightest sneeze and it hurts , not to mention if I laugh ! OH GOD ! that pains me to the extent that having to stab a knife on my hands feels the same. Anyway looks like I am sideline from all my sports for at least 3 months and max 6 months , Doc knew I was a triathlete (dont know how but he knew) so he warned me NOT TO DO any of my sports.
Do you know that your body is estimated to be up to 60 percent water, the brain is composed of 70 percent water, and the lungs are nearly 90 percent water? Lean muscle tissue contains about 75 percent water by weight, as does the brain, body fat contains 10 percent water, and bone has 22 percent water. About 83 percent of our blood is water, which helps digest our food, transport waste, and control body temperature.
At least 20 percent of the water that your body needs will come from the food you eat. The rest will come from the beverages you drink. Water is probably the best choice.
Water lubricates your joints and allows them to move freely. The connective tissue around joints needs plenty of water to maintain elasticity and allow ease of movement.
Water is the main ingredient in all of the processes needed to break down, digest, and excrete our food. Water carries nutrients to the cells through the blood. Water helps to extract and distribute the necessary water-soluble vitamins from food such as Vitamins B and C. Chronic dehydration may result in weight gain, poor muscle tone, water retention, and digestive problems such as constipation and kidney stones. For every 25 pounds you exceed your ideal weight, you should increase your water consumption by one 8 oz. glass.
The kidneys constantly filter the blood, concentrating wastes and sending them out in your urine. When there isn’t enough water, your kidneys have to recycle dirty water as they work to remove the wastes from your body. Over time, dehydration may damage your kidneys. When the kidneys don’t have enough water to function well, the liver takes over some of the kidney’s work, decreasing its ability to convert stored fat into energy—which can result in weight gain.
Your heart is 75 percent water. Blood is 85 percent water. Good hydration increases the efficiency of your cardiovascular system. Hardening of the arteries, high blood pressure, and high cholesterol may all be lowered by an increase in water consumption. During exercise you may experience “cardiac creep” as the blood becomes sluggish due to water loss.
Lung tissues are moistened by water as they take in oxygen and excrete carbon dioxide and hydrogen. Allergies and asthmatic symptoms may be a sign of not drinking enough water.
Water is your body’s coolant, regulating your temperature. It helps to ensure that we don’t overheat by releasing heat energy from the body through perspiration and evaporation. Symptoms of heat exhaustion (when your body doesn’t have enough water to regulate body temperature) include excessive perspiration, dizziness, fatigue, headache, nausea, and vomiting.
A three percent weight loss from water results in serious health problems. A 15 percent water loss can result in death. It is recommended that you weigh yourself before and after exercising and note any weight change. I was surprised to see how dramatic that can be and how much water I consumed to replace what was lost.
Your body needs as much water in cold weather as it does in hot weather.
Adults lose 2 to 3 quarts of water every day. That’s 8 to 12 cups. You lose 1/2 cup to 1 cup of water just through the soles of your feet. Another two to four cups are lost from breathing. Perspiration accounts for another 2 to 4 cups. Another6 cups are lost in urine. Dry skin is a common symptom of minor dehydration.
There is no way for the body to store water. When you are dehydrated, your body rations and recycles water. Toxic wastes are dumped into the tissues—fat, joints, and muscle—instead of being eliminated. If you suffer from occasional cramping of legs and feet at night, review your exercise and water consumption for the day.
You Are What You Drink and Eat
You can live without food for a month or more but can only survive for three or four days without water. Water is the solvent that moves the nutrients, hormones, antibodies, and oxygen through your blood stream and lymphatic system. Your two trillion cells are mini-factories producing waste products. Water is necessary to move toxins and wastes out of our bodies. If you are not drinking enough water, your body has to recycle dirty water, and every metabolic function in your body does not work as efficiently as it should.
Ask yourself: How much water am I drinking, not as tea or coffee, fruit or vegetable juices, but as pure H20? Am I eating a variety fruits and vegetable loaded with water?
Statistics are from the U.S. Geological Survey.
Have you guys ever been injured? I am sure you have, unless you are Superman.. wait even Superman gets injured in his heroic pursuit for justice.
So what do one do when he or she is injured , you either practice R.I.C.E. which stands for
but what happens if all RICE fails us? well surely we would want a speedy recovery and look for contraption that can speed up our recovery. I found this ENERGY BELT while visiting my dad’s house and he told me he got it from this lady hawking in the streets which promises him that it will heal ailment like muscle tightness, backache.. etc..etc..
I am not sure whats written on the belt, hope you guys can tell me whats written on it. The belt is made of Lycra and is stretchable
It has this tag with the brand Telaisi, looks like the only thing I could find about this brand is that they make recovery bands like for ankle straps and wrist straps but none of this model that I hold in my hand.
In this recovery strap there is something inside which my dad wouldn’t allow me to cut it up. It feels like six flat pebble spaced within each other inside the belt. You cant really see it in the picture below.
So what happens here is that you strap it on your back and ensure that you placed the so called pebble on the place where you want to recover. This belt does not need battery or any external energy source, pretty cool the way I see it, cause all you need is your own body energy,
I am suspecting its got something o do with the stones within. So here was my conversation with Dad.
Me: Hey Dad, whats this ?
Dad: Oh some recovery belt I bought off the street, Pretty useful as it helps one recover from muscle ache and yeah I used it before
Me: You sure this works? (being skeptical always with China made stuff)
Dad: Sure it works, GO GO .. put it on
Me: *looking at dad Grins while I put the belt on* (at the back of my head I know something is not right)
Dad: Ok, strap it on, leave it for 15 mins or till you feel the belt emits heat
Me: Sure, ok .. will do and I went to sleep…
After 15min, I really did felt the heat being emitted from my own body. You know how people say heat helps recover pain
. OH BOY HOW WRONG I WAS, this heat ain’t good heat, it was kinda like skin biting heat and no it does not aid recovery. Then I turned looking at Dad.. This was how I look like really
Dad: don’t worry, the heat will wear off in about 30 min or so.
Me: But its like burning my skin… (so waited 30mins)
Guess what, the heat never went off till 6 or 7 hours or so. It was just excruciating skin biting experience which I don’t recommend to you guys. I don’t think I would want to try it again EVER, as they say once bitten twice shy.
Not sure if you have one lying around your house, if you do let me know your feedback on this evil device..
Isaac 2cents Worth:
Pro: No battery needed , stretchable to many sizes , If you like the feel of being bitten by fire ants this has the same effect.
Con: yes, FIRE ANT biting effect. Effect worn off only hours later
Anyway, hope you have a Burning Wednesday, two more days to the WEEKEND
Please take a moment of your time to look at this post
It is from my dear friend , a neighbour and triathlete buddy is supporting the Muslim Kidney Action Association (MKAC) Ramadan appeal.
He has pledge to donate $100 to the association for this coming Muslim festive season but that is not all, he will do this when he finds 10 runners to run 10km, if you are keen to help in this charity donation, do drop me a comment and I will relay this message to him, as you know he already have one runner on board and no question who that is. You can be anywhere in the World to do this.
1) Drop me a comment below that you are keen
2) Ensure you are fairly healthy and able to walk/run 10km
3) Once you have done so, please submit an email to me at email@example.com and I will publish all 10 runners in the post later on when we make the donation. (make sure you are in your workout attire ok)
4) BLESS YOUR SOUL, KARMA 100x returned as I believe in it !!
but before you start thinking that my friend Zurairi is some power triathlete, please read his story here
Story taken from http://www.liveon.sg
Zurairi Bin SamsuddinI’m married with 2 children, one is 3 years old and the younger one has just turned one.I’m a teacher in a primary school, teaching English, Math and Music.My worries started when my kidney failed in 2007. I started dialysis, but I got tired easily and had to stop work. Since I could not do a lot of things, my whole family had to take care of me.I felt bad about being dependent on other people, even if they were my closest family members. It was a frustrating time for me, to be so helpless and to feel useless. My family was still very young. How could I keep up with these challenges for the rest of my life?That was when I decided that dialysis was not for me.I wanted to be the one supporting my family. I wanted to be strong again, and that meant opting for an organ transplant.
My doctor educated my family and I on the procedure involved and the options that were available to us, such as getting a kidney from a living donor who is a family member.
I count myself fortunate that my family was calm about the whole matter and gave their full support. My parents and my parents-in-law went for the blood test and my mother-in-law turned out to be a suitable match.
My transplant took place in January 2008. I recovered quickly and went back to school to teach in May 2008.
To me, organ donation is really the gift of life. I regained my freedom to do anything and everything. I can work again and support my family, and repay them for the love and support they have shown me.
Please do share this post with your colleagues or friends, Do support the Kidney patients. It would not hurt to do some good in some part of our lives. If you would like to donate, please see the below response form or either drop me a comment.
Test your eye sight here, tell me what you see
Yup, you saw that right, Zombies are coming, Protect your brain and run for your life. This is one race where your (more…)
Many people out there would want to look good if not EVERYONE, , defined ABS, toned skin, gorgeous curves., who doesn’t want to look like Gerald Butler in 300, Tom Cruise in Mission Impossible, Jessica Alba in Fantastic Four or even Halle Berry in James Bond How do all this celebrity do it?
Beats me if you ask me, cause their weight loss seems to be like magic, in one instant, FAT the next, FAB! Look at the comparison picture of this celebrities, (Britney Spears)
Read that some of them uses (more…)
All you runners out there, we are all not bullet proof, we are all not made of special Adamantiun like Wolverine.. and you bet your arse that we will be injured one day. I have been lucky to date as the only running injury that I had was shin splits cause of my over training, Stupid me.. cramping runs after runs everyday just for an upcoming race.
I know people take supplement when they have problems, but aren’t you suppose to take supplements EVEN before you have injuries? I recommend glucosamine for your joints, well I do take them to prevent injuries (not taking chance)
So far there are (more…)
Its a common thing where people down energy drinks to get that extra lift, for me I have tried countless from Monster, Rockstar, Wired, Tilt and the infamous Redbull, I have even tried funkier one’s in Japan , really not sure what I drank but it sure tasted funny, usually all the servings of this energy drinks are in 12oz sized and it fills me up pretty much. What if i told you, that you can also energized yourself with only 2oz instead. sounds abit dubious ? read on..
This new brand called Take5 caught my eye and it was in packaged in this little tiny 2oz bottle, at first I thought it was for some eye wash or something when I was shopping in the mall. Not sure if you have seen it but this is the picture of that cute little tiny bottle that they sell in store. I got a couple of em to try as it said Brain power and the other Immunity.
Alot of research apparently was done to this little drink, would you believe it if I tell you that it will improve you immunity and you dont have to frequent the doctor as often anymore? dont believe me ? download the research paper BREAKING NEWS TAKE5IVE AJCN-1 , so now you believe me ?
This little energy drink
- Works instantly
- gives you 5.5hours of energy (don’t know how they time that exactly)
- maintain mental focus and clarity
- Support Vital Brain functions
- NO SUGAR
I didn’t only tried it on myself but got my buddy Jason to tried it as well, He had a sleepless night before and he had to drive about 400km back to Malaysia, so I (more…)
I did my final paper about a “No Smoking Campaign” I was from a PR background and I wanted to write something that was close to my heart, and boy did I went ballistic with the stats and numbers, I went all over government bodies, NGO and smokers. Compiling data and research from past years and each of its campaign.
All I can say is that smokers are winning this war (Sigh) and people are just not worried about the effect of smoking and their health. I really hope that I can make a change in people’s life, so far thankfully I come from a family that do not smoke and are pretty much sports loving background. Mom was a sprinter for her school days, Dad was a tennis player and manager for the state club, 2 Sister was a tennis player and softball player representing the school. I was playing tennis for my club and representing state for my cycling days. So I am pretty proud that we don’t smoke and are all pretty healthy.
I hope people will change and I do believe that doing sports will curb your addiction to smoking, I respect the decision that you decided to smoke, but do you think its beneficial? carefully think about it.
Gonna share with you this advert that (more…)
Its Tuesday, I figured out lets share this while we are heading to our midweek work week, Hang in there guys Running Motivational Posters part 3 by #RunnersWorld #Fitness #Runners
Have you ever felt that you gonna make a big one half way through a Marathon race ? or any race for the matter… would you stop ? I know I wont !
This is part 2 of the Runners World motivation posters, I dont know about you but I don’t find this relating to me at all.
In-fact I love waking up in the weekends, Ironic isn’t it…weekdays I dread waking up in the morning, but on the weekend I am usually up by 4am to do my long ride, long runs and long rest.. Train hard – Play hard !
Top 5 Benefits of Drinking Coconut Water for Athletes
Coconut water is often referred to as “nature’s sports drink.” But how did this simple beverage, enjoyed for thousands of years throughout the world, earn such an impressive title?
Read on to find out 5 big reasons why athletes are choosing coconut water over other sports recovery drinks.
1. Coconut water is packed with electrolytes.
One of the best benefits of drinking coconut water is its electrolyte content. Electrolytes are electrically charged ions that help your cells maintain and transmit voltages and impulses to and from other cells. Electrolytes play a vital role in your body, especially in maintaining proper functionality of your nerves, heart, and other muscles.
The electrolytes present in your body include:
However, if you’re an athlete, you (more…)
This is what I have been telling my friend all this while, You don’t have to be a HERO to do an Ironman, run a Marathon or do the things you think you can’t achieve.
What excuse do you want to give yourself when a person with no legs can complete an Ironman, a Blind person crossing the Marathon.. look at yourself in the mirror and tell yourself, “EVERYTHING IS POSSIBLE”
This poster by Edmund Hillary was shared by my buddy cKwane from Zenpencils, and he himself from a non-athletic person to a awesome hiker/climber who just did the summit of Everest! RESPECT that truly my friend.
In my RoadID I have this little motto that I tell myself “BELIEVE IN YOURSELF” and I hold that closely to my heart. What quotes or motto do you truly believe in ?
How to Choose Clipless or Flat Bike Pedals
Pedal shoppers usually fall into one of several groups: 1) Those making the switch from flat to clipless pedals, 2) Those who are outfitting a new bike (many new road bikes do not come with pedals), or 3) Those upgrading from one shoe-pedal system to another. Here’s what to consider when shopping.
Who Needs Clipless Pedals?
If you ride using flat (platform) pedals, you’ve no doubt (more…)
I know this is too late for most Ultra runners to know, but just to give you the low down on this remarkable event that is taking place. This would be to me be rated as one of the top crazy running events, because of the mileage coverage over the period of 5 days. this event is called the “Special Forces 200KM” will be held on from 28th April to 2nd May 2012.
Ok maybe not that gruesome because of the divided mileage over the 5 days. Still in total you would have been running for 200km, thats more than Leadvill100.
This is Malaysia’s first 200km staged extreme ultra marathon.
A 200 kilometer staged ultra trail marathon starting in (more…)
Foam Roller??!! Am sure you have heard of it and maybe even own one, maybe you are rolling on one right now while reading this, but I found this foam thing pretty underrated by lots of sports professional. So whats a Foam Roller ? got the below excerpt from Wikipedia
Foam rolling is a self-myofascial release (SMR) technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.
This technique can be effective for many muscles, including: gastrocnemius, latissimus dorsi, piriformis, adductors, quadriceps, hamstrings, hip flexors, thoracic spine (trapezius and rhomboids), and TFL.
It is accomplished by rolling the foam roller under each muscle group until a tender area is found, and maintaining pressure on the tender area for 30–60 seconds
The one you see above is the P90X RumbleRoller12 inch (Short) and its retails for $44.95 as you can see below, This little foam to me don’t really cost $45 IMHO, but I may be wrong, P90X send me one and I will justify that.. LOL , This weekend I decided to make my own Foam rollers as I felt some Innovation flows through me this weekend..
“There is no doubt that creativity is the most important human resource of all. Without creativity, there would be no progress, and we would be forever repeating the same patterns.”
So how will you be able to own one without paying top dollar for this? well I found a simple solution and made one for myself, Ok it may be without the Fancy Shamcy ribbed foam pointing out,but hey you get for what you pay for,
First you need to get a couple of items, maybe you even have it lying around your house
- Industrial Metal Pipe , found this lying around at the warehouse that I work at and they have no use for this, its pretty sturdy and its strong enough to withstand my weight
- Industrial Strength double side tape
- Non Slip Mat (I’ve chosen yellow to contrast with my stretching mat)
- Scissors to cut up the items *DUH
If you notice I’ve put in the strips diagonally so it will feel ribbed with I roll over. This strips are the foam type and it do gives in the ribbed feeling, Nice
Once you have placed all the stripped around, just wrapped the non-slip mat tightly over the pipe, I cut it longer so I will be able to fold it in as the edge will feel soft as well.
Ta-Da, my own foam roller at a fraction of the cost, oh how much is the fraction ? well here is the breakdown
Industrial Metal Pipe FREE
Industrial Double Sided Tape $3.00
Non-Slip Mat $3.00
So Yup, there you go, NOW go make your own roller and save some Moolah, you can contribute to my “Help the Isaac who wanna travel the World fund” . No seriously, I accept Cheque and PayPal, am grateful to any amount sent .. LOL, if you really did send I will just use your money towards Charity of your choice. yeah and tha’ts HOW I ROLL !!
What Does training means to you, yourself as an athlete?
Training to me means a self discipline to oneself, to me race day is not as important as training FOR race day. The journey starts when you sign-up for a race, then that’s where you start planning out your days to yourself stating when you gonna do this and do that.
You gather your thoughts, you gather your courage, and you (more…)
Etiquette For Runners
In the interest of promoting an enjoyable running and racing experience for everyone, the Road Runners Club of America encourages good runners’ etiquette. Whether running in a group or running alone, always follow the RRCA Safety Guidelines.
Whatever the pace, wherever the race, manners matter.
Rules of the road and trails
- Run against traffic if running on the road. If running on the sidewalk or multi-use trails, travel on the right and pass on the left.
- Never run more than two abreast if you are running in a group. Don’t be a road or trail hog.
- Don’t run down the middle of the road or trail.
- If you are running an out-and-back route, don’t just make a sudden u-turn at your turn around point. Stop, step to the right to allow oncoming traffic the opportunity to pass. Ensure the road or trail is clear of oncoming traffic (runners, cyclists, in-line skaters, etc.) then make your u-turn. Making a sudden u-turn without looking over your shoulder is a good way to get hit.
- Alert pedestrians when you are passing them – don’t assume they are aware of their surroundings. A simple “on your left” warning will suffice.
- Be alert on blind curves.
- Stop at stop signs and ensure oncoming traffic yields to you before proceeding across a road. Don’t assume cars will stop if you are entering a cross walk.
- Respect private property along your route. Don’t relieve yourself in the neighbor’s bushes.
- Don’t litter. If you can’t find a trash can, carry your trash home.
General Rules for Running in an Event
- Follow the rules of the race outlined on the race entry form! (more…)
Taken from The Oatmeal.. awesome stuff
Think that first cup of coffee in the morning is what gives you your get up and go? Think again. New UK research has shown coffee has no actual affect on alertness, suggesting instead that it’s all in the mind.
By Amanda Pitcher
The Bristol University study involved 379 people who were not allowed to drink coffee or consume caffeine for a 16-hour period, the UK’s Daily Mail reported. They were then either given coffee or a placebo and then evaluated through a series of tests on their mental alertness.
The researchers found people who were daily consumers of coffee develop a tolerance to caffeine and its side effects, including anxiety and stimulatory effects. They suggested that rather than coffee making regular drinkers feels more alert and awake first thing in the morning, it was instead reversing the effects of overnight caffeine-withdrawal.
Half of the study’s participants did not drink coffee or caffeinated beverages frequently, and the other half were described as medium to high users, the Daily Mail reported.
After fasting and then being delivered coffee or the placebo, participants were asked to rate their mental alertness, anxiety and any headaches.
Those who were medium or high consumers of coffee when given the placebo were found to have decreased in mental alertness and an increase in the chance of having a headache. Those who received caffeine did not report a change either way — suggesting instead that the coffee had only brought them back to “normal”.
“Our study shows that we don’t gain an advantage from consuming caffeine — although we feel alerted by it, this is caffeine just bringing us back to normal,” lead researcher Professor Peter Rogers said.
“On the other hand, while caffeine can increase anxiety, tolerance means that for most caffeine consumers this effect is negligible.”
The research will be published in the journal Neuropsychopharmacology.
Latest Australian Bureau of Statistics figures reveal Australians drink an average of 2.4kg of coffee a year, which is rising every year. We are still a long way behind Finland, however, who consume an astounding 11.2kg of coffee per year each.
A BIS Schrapnel report Coffee in Australia 2006-2008 found there were around 1.26 billion cups of coffee sold each year in the food service industry, which amounts to around $3 billion.