And Drinking On Sunday

By Jim Calder

As I am writing this I just watched the completion of the Pro Cycling Tour TD Bank North Philadelphia International Cycling Championship. This year I was a little busy with some other projects and didn’t make it out to Manayunk nor a quick walk down the the Ben Franklin Parkway art museum circle to watch this race. But I had it on in the background of the house for the last six hours plus. I have been following/attending this race since 2002 when I first moved to Philadelphia. My appreciation for this race has changed greatly over the years. Years ago it was just a great excuse to drink all day on a Sunday and it still is for many!

The race is known as one of the most difficult one-day events in the US. The course is 156 miles long starting and the art museum down Kelly Drive through East Falls, Manayunk and Roxborough. According to Wikipedia, top cyclists have participated including Eric Heiden, Gred Lemond and Lance Armstrong. Armstrong actually stared his professional career when he won this race in 1993. Nine American cyclists have won the men’s portion of this race since its inception in 1985, even though this year an Australian took it home.

One of the best places to see the action (because it is the slowest part) is the Manayunk Wall. This also make for the best party and drinking spot. The steepest section of the wall boasts a 17-percent grade. This race represents the best of the city that we call home. In days past we would fill up water bottles, Gatorade bottles, etc with the liquor of our choice add some soda or juice throw it in a book bag full of us, which also worked as a self cooler on hot race days.
We would show up late and sometimes only able to catch one lap up the the wall, and end up drinking till it got dark. Sure back then I appreciated that these riders were doing something that I wouldn’t be able to do on my best day, but it was more like wow, where are we drinking next. Ah the memories come rushing back. I remember one year my future wife and some friends were trying to get on an outgoing Septa train that was too crowded. A friend to remain nameless and I jimmied a door to the train open an lifted the ladies onto the train until we got yelled at by Septa.

Today, watching it from a distance with the temperature at 87 degrees I feel real respect for these racers. Screw this respecting the race crap, next year I am going to refill the soda bottles with booze and join back in the Par-T.

Jim Calder is the brand architect and co-founder of ProLong Magazine. Jim was born with the perfect combination of cockiness and self consciousness. He has over 10 years of publishing industry experience and lives and works in Philadelphia, Pa. He currently can be found on the greatest adventure of his life as a newlywed with his wife Melissa. Jim can be contacted via email at jim@prolongmagazine.com

By Lora Erickson

Race Report: Canyonland Five mile 2010 – Moab, Utah
Lora Erickson aka Blonde Runner overall first female
1st overall female: 35:13
729 finishers

The weather was still a question as it had rained the day before the race. I checked temperature at 6:30 a.m. on race morning and since it was 33 degrees and clear (and the forecast showed a possible high was 56) I decided to wear shorts, my blue TeamBlonde Runner race tank, arm warmers, gloves and my racing flats – no hat. It was a little cold at the start, especially after peeling our warm-ups and tossing our sweat bag into the truck and waiting another half hour for the race to start in while standing in the shade. They finally allowed us to jog down the road to the start and I found a sunny spot to hang out until the start. As I looked around and chatted with many runners at the starting line, I could not identify anyone that I might be able to pace off and it dawned on me that I might be on my own. Finally the race was off and the lead runners spread out quickly. I ran a very comfortable first mile hitting it in 7 minutes. Considering I was in 8th or 9th place with only men in front of me and no women around me I decided to keep the pace steady instead of pushing it. I ran the hill strong but still was passed by one man, but I passed him back and another man on the other side using the downhill. The pace again was very comfortable…and no other women where around so I decided just to maintain the pace for the next mile. My original goal was to run for time, however I could see by now that was not necessary. I picked it up a bit for the forth mile and I was cheered by many spectators saying “first female – good job.” One man cheering even said “I think you got it” alluding to the fact that there where no other women around me or close. I admit it was difficult to feel really motivated to push the pace, but I decided to picked up the pace for the final mile. I finished as 1st overall female with a time of 35:13 of 729 finishers. I was pleased to be easily run negative splits; running the second half faster than the first half. I felt really strong and knew I could have ran much faster if I needed too. I felt good about my choice of running attire as it was a very comfortable temperature for runners, but a little chilly for spectators. I was delighted to have my family there cheering for me. It was a pleasure to meet the race director and receive a trophy and I was especially excited about the green embroidered bag they gave me that claimedCanyonland’s Fiver Mile, Women 1st overall 2010. I love usable items! They also gave all racers a bright green shirt and hat at the packet pickup/expo the night before. Great safety color – I can wear it and be seen. Love it! After the race I cheered in several friends including Julie Thomas, a former college team mate, who finished the half as the third place women bettering her last years time by 50 seconds. It was nice to catch up with her on the cool down we ran together. Her husband and children where there too, as this is a traditional race for her. I think this may become that for my family too.
My family enjoyed the little vacation as we swam in the pool at the hotel, went out to eat and visited the rock shop (the boys especially loved this). We even brought our little sugar gliders along for the adventure. We hiked to the delicate arch lookout and enjoyed the beautiful scenery thatMoab has to offer. It was a great get away for us. We had a fun time.

Lora Erickson is a competitive runner and triathlete with over 25 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University with a degree in Health Education and duel minors in Nutrition & Chemistry. While running for college on scholarship, Lora earned the title of All-Conference Runner (top ten of all western states colleges). She is the owner ofBlonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visitBlondeRunner for more information on services available.

By Lora Erickson aka “Blonde Runner”

I remember my first pair of what I thought was a “good” pair of running shoes. I was a freshman in high school and the coach noticed my shoes and encouraged me to buy some good shoes for running so my Mom took me to the local department store to purchase my first pair of “running” shoes. The selection of athletic shoes was slim at best. As I looked through the few athletic shoes they had only one that claimed “running” shoe. I remember the name of the shoes distinctly; they had the inscription “the winner” on them and were completely white – soles and all. Silently I chuckled at the name and resisting the temptation of holding up the all popular “L” finger sign on my forehead, but not being well-to-do folks, they would have to do. They seemed relatively expensive compared to the regular cheap “tennies” I had grown accustomed to wearing for most the cross-country season. So we purchased them. Although they were not your typical name brand shoes, I was still excited to have something that was new and better than what I had. Now 25 years later I have learned the importance of good running shoes.

There is a lot of hype lately about running in bare feet and I do believe that is valuable to allow your body to learn how to run efficiently with proper form. I can often be found at an outdoor track running barefoot and working on my form. I would have to admit that on a regular basis I prefer to wear shoes. Not only do they protect my feet and keep them warm in cold weather but they are comfortable. I have suffered very few injuries over my many years as a runner and I believe it is due to always having good shoes along with practicing proper stretching, resting enough, eating healthy and staying hydrated. I truly believe it is important to buy good shoes. Good is a relative term, but I am not talking about your department store “the winner” shoes, but your name brand shoes found at a specialty running shop. You see, even if the shoe you are buying has a swoosh on the side, if it’s purchased at a all-in-one type shopping establishment it is not the same quality model you will get at a specialty running shop. Simply put, shoes at running shoes stores are designed to last and are built for runners unlike the all-in-one store shoes labeled “running” shoes. A good quality shoe should last 3-500 miles.

Being the value minded person that I am, I see the value in spending a little extra money on quality running shoes and getting 3 times the use out of them. Not only will this save you time, it also saves you money. The time that it takes for you to shop and buy the three pairs that you will have to purchase in the time the quality pair has outlasted your three department store “running” shoes. My time is valuable and I don’t like to waste it. I do love to shop, but choose to shop for high quality gear. So, when you are shopping for shoes, go to a specialty running shop. Our local shops have knowledgeable staff; most being experienced runners themselves. Many shops offer a biomechanical analysis to get you in the right shoes for your pronation type. I encourage you to take advantage of this service. Without proper shoes you will likely find yourself injured frequently. So, treat your body right and get a “good” pair of running shoes from a local specialty running store.

DISCOUNTS: Several shops offer discounts to members of the South Davis Road Runners & Northern Utah Triathletes. Visit Discounts for details.

Lora Erickson is a competitive runner and triathlete with over 25 years of experience. As one of Colorado’s top distance runners, she was heavily recruited by various colleges throughout the US. She graduated from Utah State University where she ran on scholarship and was honored as an All-Conference Runner (top ten of all western states colleges). She is the owner of Blonde Runner Health LLC in Bountiful, Utah where she currently resides with her husband and four children and has been coaching since 1996. She has a true passion for health promotion and welcomes questions and comments. Contact her directly at lora@blonderunner.com or visit BlondeRunner for more information on services available.

Journey From Philadelphia to Myrtle Beach to Run 13.1 Miles

By Lauren Grant

Let me first begin by saying that everything that could have gone wrong on this trip, did. To tell this story, I should probably start from the beginning.

Several months ago, I tried to convince my boyfriend to run a half marathon with me, but he declined. So when a friend mentioned she would be going to Myrtle Beach to run a half with a friend who lived down in North Carolina, I jumped at the chance to go. And so we began planning our days off from work, our flights there and back and our hotel, much to the dismay of my boyfriend and my parents who declared this trip a waste of money as there are other half marathon closer to Philadelphia. I should have known.

We soon learned that the friend, who we would be meeting down there, had asked her mom and sister to come down for the race, but since they live nearby, the four of us (me, my friend, and her friend’s mom and sister) booked the flights and hotel rooms. I started training for the race and as it quickly approached. I learned training in the Winter is not the most enjoyable thing to do, but I had to because I was paying all this money to go to Myrtle Beach. I couldn’t back out even if I wanted to.

There was a threat of snow for the day before we were schedule to fly to Myrtle Beach. The amount predicted increased from a few inches to over a foot. We began to get nervous our flight would be canceled, but never thought it actually would. The snow came and we were pounded with over a foot, which meant my friend and I couldn’t drive to the airport the next day as both of our cars can’t handle snow well.

Eventually we learned that our 7am flight had been canceled. Our layover (which we didn’t know we had until that day) was in Michigan, a mere 7-hour drive. Long story short, we were stuck with only a few options: drive, try and get another flight, take a train or forget the whole trip. The sister and the mom spent the rest of the night on the phone and my friend and I learned that they had decided to get us a flight out of Norfolk, VA, a 6-hour drive from us and about halfway to Myrtle Beach. Despite the fact that the roads were barely plowed, we were picked up around 7am, and then rented a car to drive down. The rental company, who will remain unnamed, was so backed up as 7 of their employees called out that morning, that we waited for a half hour to get a car. We were told the information would be added into the system later in the day as that took too much time with only a few workers. We didn’t think anything of it.

Since we left Philadelphia around 8am, that gave us exactly six and half hours to drive to Norfolk, drop off the car, get through security and make our flight. Over the course of the next five and half hours, we ran out of windshield wiper fluid (which when it snows and the salt flies up, makes it impossible to see and therefore drive) and the one store we stopped at was out of the fluid. We used my full water bottle to refill the empty wiper fluid. We switched drivers once from the mom to the sister, who proceeded to drive 90 MPH for most of the way. Then we hit traffic -twice- and we thought we were done for.

Everything seemed fine after the traffic in Northern Virginia until the car told us we were only 10 miles from an empty tank and riding on the Chesapeake Bay Bridge, not the smartest thing to do but the sister refused to stop. As the gas went down, she kept going and driving at very fast speeds. She eventually stopped and put in $4 just to be able to make it to the drop off at the airport. When we finally got to the drop off, we did the quick checkout and ran for the airport. Thank God this was a small airport or we would not have been able to get through security and check-in as quickly as we did.

We made our flight and flew into Georgia and then hopped on a little “Puddle Jumper” to Myrtle Beach, where we learned they were calling for snow the day before the race.

It would be the first time in 10 years it snowed in Myrtle Beach. Of course it would. At this point we didn’t think it could get any worse, but it did.

Because of the impending snow, the race director decided the day before the race to push back the start from 6:30am to 7:00am. As the night went on, it began snowing, lightly at first and it wasn’t sticking. A decision for the race was to be made at 5:00pm, and then that was pushed back to 10:00pm. Finally at the end of the 10 O’clock news the anchor announced that the city decided to cancel the race because of the snow.

This was the worst news. Everything we went through up to this point to get down there was in vain. Still, we didn’t want to waste all of our training efforts so decided to still run the 13.1-mile course at 7:00 am. We began a little late but started near the planned start line and tried to follow the course. There were tons of runners out on the course. I felt proud that we were still out there, but sad I wouldn’t receive my medal I had worked so hard for.

I ran alone for the majority of the run and turned around at the spot my friends and I had agreed on, but I never saw them. I got back and was picked up by the rest of our party who informed me that several people were wearing medals. I ran down the finishing chute and no one was there. We drove around for a while looking for the other two and for those medals with no luck. We drove back near the hotel and found the other two. Then we drove back to the finish to see if there were any medals there, and there were. So we all ran down the chute together and got our medals. I felt like I really accomplished something, even though the time wasn’t official. I had a great time that day. Despite the snow that was the cause of all our cancellations and the interesting trip down, I had a good time and I’m happy I was there.

Lauren A. Grant graduated from Albright College in 2008 with a B.A. in Communications. She is interested in many different aspects of communications including writing, editing, design and layout, public relations, as well as photography and website building. Lauren recently picked up bicycling and is a volunteer for the marketing initiative of the Tour de Cure bike race for the Philadelphia area. After her first half-marathon in February, she will try to train for a triathlon. Lauren enjoys reading, running, cycling, shopping and puppies.

By Lora Erickson, B.S., CPT, CES

As an athlete my body is always being challenged and is in a constant state of repair. Recovering from a run or workout in a short time is important to me. One of the ways I speed recovery is by eating healthy everyday. Many sports nutrition articles focus on supplements and how to eat right before a race or on race day. While this is important on race day, ProLong Magazine and I believe that we stand to benefit more on a whole from how we eat on a daily basis. Personally I feel like the best foods come from nature in the form of fruits and vegetables, whole grains, and quality proteins such as fish, nuts, beans, legumes, and seeds.

As a runner and triathlete the need for antioxidants, quality protein, iron and water is greater than a regular person. There are many antioxidants, but one I feel has particular importance for a runner is ascorbic acid or Vitamin C. Vitamin C helps to synthesize the protein collagen and is important for tissue healing and immune function. Vitamin C is an antioxidant which can help clean up free radicals produced from exercise. Free radicals are believed to initiate the cancer process and Vitamin C can help limit our exposure to them by donating the electron they are seeking (this topic deserves its own blog post – so check back). Cardiovascular exercise challenges the immune system so it is important to give the body the nutrients it needs to function optimally. Major sources of Vitamin C include green peppers, cauliflower, broccoli, cabbage, strawberries, papayas, romaine lettuce and citrus fruits. While the adult RDA is 60 milligrams per day, an endurance athlete may require up to 200 milligrams per day. Consuming Vitamin C also helps with non-heme iron absorption making it alkaline in the small intestine.

Another important nutrient is iron which forms the hemoglobin of the red blood cells and myoglobin in muscle cells. This is important for respiration, immune function and compounds of energy production. Low levels of iron in the body can result in anemia which decreases the oxygen-carrying capacity of the blood. Anemia can also cause fatigue, loss of appetite, poor temperature regulation and a weakened immune system. Obviously this would be a vary hazardous condition for any athlete. Getting enough iron is important and being careful not to over consume foods that decrease its absorption are key. For instance polyphenols (tannins) found in tea can reduce iron absorption.

In an effort to get enough iron we may be tempted to use iron supplements, however we must remember that high levels of iron at once can affect the absorption of other important minerals such as calcium and zinc. The best way to ensure nutrient balance is getting enough quality protein, fruits and vegetables in your daily diet, which is not as difficult as some might think. Iron can be found in red meat, legumes or beans, leafy green vegetables, broccoli, peas,bran and enriched foods (bread).

A great way to ensure a balanced diet is to keep a food journal. By logging what we eat daily it is easy to see where adjustments need to be made. Focus on increasing water and fruits and vegetables gradually. The goal is to consume and combination of 7 (women) to 9 (men) servings of fruits & vegetables per day. This may sounds like a lot, but it is really quite reasonable to get this amount. Generally a serving size is ½ cup or small piece of fruit. I suggest getting 2 fruits and 5-7 servings of vegetables per day. However, if you are not even close to that, just add 1 or 2 servings a day and work up to that level. Honestly sudden changes in diet can cause a lot of gastric distress and intestinal issues. Small improvements over time allow your body time to adapt to the increased fiber.

So in short, incorporating more quality protein, fruits and vegetables into the daily diet and maintaining the proper hydration levels will help speed recovery and help you perform better as an athlete.

Happy Training,
Lora
The Blonde Runner

Lora Erickson aka Blonde Runner is a competitive runner and triathlete with over 25 years of experience. She is the owner of Blonde Runner Health, LLC in Bountiful, Utah where she currently resides with her husband and four children. As a USATF certified running coach since 1996. She is also a certified personal trainer, health educator and nutrition consultant. Lora welcomes comments and questions. Contact her directly at lora@blonderunner.com or visit The Blonde Runner for more information.

Essential Tips for Planning Your Ski Vacation

By Brianna Dean

Although the 2009/2010 ski season is halfway over, many would agree that the best skiing is still to come. In addition to a great workout, skiing and snowboarding is a excellent way to share unforgettable experiences with family and friends.

It is not too late to book a trip to a ski resort to take advantage of the numerous events and attractions that the mountain towns have to offer.

Spring Break is typically associated with white sand and tropical drinks, but those who seek a more unique getaway flock to the mountains and trade in their sandals for ski boots. Still, don’t forget to pack your bikini and board shorts so you can relax in the hot tub after a long day on the slopes.

Never planned a ski vacation before? No worries. Working at a ski shop in the Mountains of Colorado has given me hands-on experience with frustrated first-timers. The frequent phrase repeated by most travelers is, “Help, I’ve never done this before”. Don’t worry, I am here to help. Below are tips I have gathered in order to ease the stress and confusion while trying to enjoy your ski vacation.

1) RESERVE AND CONSERVE…STRESS

You may think that a ski town’s most available item are ski rental packages, and that waiting till you arrive won’t be a problem to attain. Well, think again. Although there are typically a plethora of ski shops in most mountain towns, waiting until the last minute to walk in for rentals will leave you waiting…and skiing less. I highly recommend making your reservation in advance so your rental package is guaranteed to be ready to go upon arrival. Most places will require a small deposit for insurance (that will go towards your balance) and 24 hours notice so they can prepare your package. Some places, like Christy Sports, even offer a discount for advance reservations. Save yourself the hassle of a walk-in and reserve today.

With rising baggage costs, renting skis may be even less expensive than paying to fly your equipment across the country. Plus, you will most likely get to slide on some newer, more advanced skis than the pair that’s been collecting dust in your garage.

2) WHO’S WEARING WHAT?

Skiing and snowboarding gear has become increasingly stylish over the past few years, but warmth and protection should be your main focus. I’ve been asked over and over again what the temperature will be like on the slopes. There is no simple answer to this question as the conditions on the mountain are constantly changing. Preparation is key. Since weather is as unpredictable as the Dow Jones these days, I recommend the following gear:

Start at the bottom: Always wear a base layer like Smartwool or Patagonia under your ski clothing. Wear both leggings or tights and a wicking shirt for full-body warmth below your outerwear. Thick socks made for skiing are a must. There is nothing worse than frigid toes after riding the lift to the wind-crested mountain top.

Work your way up: Wear water resistant pants and a coat with a warm liner in case of a potential powder day. Knitted gloves? Don’t even think about it. You’re asking for frost-bitten fingers if you select those. Choose high-quality gloves or mittens. If you have poor blood circulation, like me, I would recommend mittens (they will keep your fingers close together to create more body heat to keep the blood flowing).

Top it off: Find a good material to hug your neck. A Turtle Fur Neck Gaitor is basically the “neck” part of a turtleneck. These can be purchased at most sports equipment stores and can be pulled over your mouth and chin to block the wind when you are racing downhill. Some people use a scarf, others use a handkerchief; just be sure to bring something to protect you neck and throat from the piercing wind.

Goggles are just as important as your coat and pants. They protect your eyes from sun, snow, and wind.

Helmets are optional yet advised. They provide both safety, warmth, and some (like Red’s Hi-Fi Audio model) feature built in speakers so you can rock out on your way down the hill. If you plan on packing in all of your extreme skiing into a 3 day weekend, just remember that even Johnny Knoxville wears a helmet in most of his stunts. It’s not worth adding yourself to the number of head-injuries that occur every year out on the slopes.

Last but not least, suncreeen with SPF 15 or higher is definitely needed to fend off the intense, high-elevation rays. A goggle tan may look wicked-awesome when you come back from your vacation, but serious sun exposure on the slopes can damage your skin just as bad as a hot summer day.

3) CHECK YOURSELF BEFORE YOU WRECK YOURSELF

Altitude sickness can hit without warning. Entering a higher elevation should be gradual, but for visitors it’s understood there just isn’t enough time. The best advice is to listen to your body’s warning signs when you arrive. Thirsty? Drink more water (yes, water) than you think you need. The air is dryer up there and not as rich is oxygen and will dehydrate you faster than normal. Bring a water bottle on your trip and fill it up at an airport water fountain, or spend the extra dollar on an Aquafina.

Getting drunk faster than usual? Take your drinks with ease your first night there, alcohol will hit you harder at high elevations, make you feel worse in the morning, and amplify the symptoms of altitude sickness. Drink slowly and moderately until you know how your body will react to the new altitude.

Tired? Take a short nap. Exhausting your body won’t get you to the slopes any faster. In fact, it may ruin your trip or endanger you while on the mountain.

Click here to learn more about acute altitude sickness.

Hopefully these small tips will help you with your travels. I know just as well as all the other mountain dwellers that tourism keeps our resorts open and functioning. It is wonderful to see happy tourists enjoying themselves on Colorado’s slopes. Follow these tips and you will be sure to have a warm, safe, and happy ski vacation.

Colorado Ski Resources

Visit Colorado Ski Country USA for more information about skiing and snowboarding in Colorado.

To reserve ski and snowboard rentals online, click on Christy Sports or call 877-754-7627.

Click here order the Colorado Official State Vacation Guide.

Brianna Dean is an outdoor enthusiast with a passion for skiing. She grew up in Southern California and frequently moved as a child until she and her family settled in Kansas, much to her dismay. Feeling trapped and unfulfilled in a comfortable, mundane life, she packed up and moved to Colorado. Although she now calls Denver home, Brianna is currently spending the winter at the base of a mountain while working for a ski company. She enjoys biking, hiking, rock climbing, camping, and playing with her dog, Pali (who is named after a ski lift at Arapahoe Basin). When not working you will find her mastering a 360 at the terrain park, cooking vegetarian dinners, or discussing epic powder days at a dive bar.


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Burning Calories When The Gym Is The Last Place On Your Mind

By Matt Tucker

So you want to get in shape, but you would rather get a root canal than go to the gym. You already ran the rat race all day at work and the last thing you want to do is feel like you are spinning a hamster wheel by jogging on the treadmill. If listening to Kenny G on repeat for five hours straight sounds more exciting than exercising for 20 minutes then you need to continue reading.

I have heard hundreds of excuses why people don’t exercise. I understand. It is hard to get motivated. Let me ask you this: what would you say if I told you that it is possible to have fun AND burn calories at the same time? It can be done.

Whether you despise the gym or you just want to mix up your workout routine, check out ProLong Magazine’s list of Alternative Fitness Ideas:

Stay Young at Heart; Play Like a Kid Again: For fun, fitness, and to meet new people, join an adult recreation league. You quickly forget you are exercising when running around on the playing field with your friends. Leagues like Sports Monster offer exciting sports like Ultimate Frisbee, Dodgeball, Soccer, Flag Football, Volleyball, and Broom Ball.

Put On Your Dancing Shoes: You’ve spent enough time on the couch watching Dancing With The Stars. It’s time to get up and dance. Sign up for a swing class or simply go to the club and get your groove on.

Walk the Dog: Fenced in backyards make dog owners lazy. Don’t just open the door and let Fido out to do his business. Taking your dog for a long walk in the evening is a great way to unwind and burn some calories while bonding with your pup.

Explore Your City: There is no better way to see a city’s nooks and crannies than taking a walking tour. Lace up some comfortable shoes and start exploring. You never know what you may find along the way.

Rock Climbing: Get your adrenaline pumping and challenge yourself. Indoor rock climbing is an excellent full-body workout, a perfect evening activity to break up a long week, and a great date idea. Rock on.

Build a Snowman: Remember how much you used to love snow days as a kid? Next time it snows, grab your friends and get outside. Make a snowman, build a fort, and have a snowball fight. Then grab your sled and feel the burn when you hike back to the top of the hill.

Kick It Old School: Fight off the pounds by signing up for martial arts class and give your love handles a roundhouse kick to the face.

Boatload of Fun: Rent a canoe or kayak and spend the afternoon paddling around the lake. Laughing burns calories. Add more laughs to boating by wearing eye patches and talking like a pirate.

Sex: Enough said.

Finish Your Chores: Yard and house work can be quite the workout. Keep the tractor in the shed and mow the lawn with a push mower. Shovel snow. Rake leaves. Chop Wood. Garden. Vacuum. Your house will look great and so will you.

Hand-Eye Coordination: Give your fingers a workout and log onto ProLong Magazine often to check out all of the awesome content that we have on the website for your viewing pleasure.

Share your Alternative Fitness Ideas by commenting below!

Overcome Grief By Strengthening Your Heart Chakra

By Alicia Parks

It’s been nearly a decade since I broke up with my boyfriend. Well, actually it’s been more like 8 months, but it’s certainly felt like an eternity. As time continues to pass and the wounds struggle to heal I’m becoming impatient with how long it’s taking to just get over it already! Is there a cure for a broken heart – other than time?

Strengthening Heart Chakras

There are the temporary fixes: ice cream, drinks with friends, a shopping spree (be it electronics or clothes), more drinks, more ice cream, and the random cute rebound. Or, the less than classy approach: angrily cutting up the pictures, burning gift and mementos into a roaring bonfire hoping the smoke will cloud the present and blur the past.

Then today in yoga, the instructor focused on the heart chakra. We moved through a series of heart openers to create space in the heart center: space to give and receive love. By my third back bend I had lost it. I gave in and let the tears flow. I felt a sudden moment of peace for the first time in months.

The heart chakra is the center of our harmony. When this energy point is balanced we feel loved and able to give love more freely. When this energy is imbalanced we feel closed off to love. The body can actually physically begin to draw more inward to close off and protect the heart center when this energy is low. However, when this energy point is balanced the heart center will open and the sternum will lift, shoulders will draw back thus allowing the energy to flow more openly.

Chakras are seven energy points within the body from the tail bone to the crown of the head. Each point is a spinning wheel of energy and depending if the energy is low, high or balanced, the spinning wheel will either be low and small, or increasingly fast and large.

The first chakra resonates at the base of the spine and is the color red. This is the center for being grounded. The second is the center for nourishment and is housed near the genitals below the navel. Its color is orange. Next is the yellow energy wheel in the solar plexus and the center for intention. The heart center is a green color. Above that is the throat chakra which is blue in color and where we find expression. The third-eye point , insight, is purple in color or depending on text could be a light blue color. Finally, the crown chakra-believed by some to be a white or clear energy or a purple color is where enlightenment, wisdom or higher spiritual knowledge is housed.

Since chakra energy is simply about finding balance, when our heart chakra is suffering from heart-ache, loss, grief or a recent breakup, perhaps focusing on charging this energy could be an alternative to time. Though many of us seek quick fixes to pain or inconvenience, a lesson in patience could be welcomed relief.

After a series of yoga classes in which I continued to focus more on the heart center through spine-strengthening sequences like cobra, locust and floor-bow to heart openers like camel and backbends I was able to let more and more go each time. Though I still have some healing to do, I believe very much that I gained a huge edge on my path to healing my heart. We may never fully understand why some relationships work and some don’t but at least there’s another option to healing.

Heart Openers

There are several beautiful options in yoga for opening the heart center. It’s simply a matter of leading with the heart, strengthening the core and spine and releasing tension hidden in the neck and shoulders. The simplest way to open the heart is proper posture-ensuring that shoulders are drawn away from the ears and down the back while pulling the naval to the spine (engaging the core).

In a standing series, taking a slight backbend while in Tadasana (Mountain Pose) is a simple and gentle option. Backbends are an effective way to open the heart as well as bring a bounty of energy into the body (which is why heart openers are best served in the morning and not before bed).

My breakthrough heart opener was in Urdhva Dhanurasana (wheel) and my continuous challenging heart opener is Ustrasana (Camel). It’s important to ensure the body is properly warmed up before engaging in heart openers since these poses require good core and spine strength. Opening the hips first (with poses such as Eka Pada Rajakasana (Pigeon)) will allow a more gentle and deeper benefit from heart openers. Other options include Dhanurasana (Bow Pose), Setu Bandha Sarvangasana (Bridge Pose), Bitilasana (Cow Pose), Matsyasana (Fish Pose), Salambhasana (Locust Pose), Bhujangasana (Cobra Pose) and even Urdva Mukha Svanasana (Upward Facing Dog).

For a gentle sequence after waking I recommend beginning with a few Sun Salutations starting with Balasana (Child’s Pose) moving on to Cat-Cow movement and on to plank pose. From there draw back to Audo Mukha Svanasana (Downward Facing Dog). Take a few deep breaths through the nose and slowly arrive to Uttanasana (forward fold). Slowing arrive to Tadasana (Mountain Pose) and take a gentle back bend. Release to Uttanasana then back to Tadasana with a back bend and flow through this a few times. From Uttanasana step back to high plank pose again and then release all the way to the ground on the belly. Inhale into Bhujangasana (Cobra Pose). Exhale to release and then inhale into Salambhasana (Locust Pose). Exhale to release and flow through these two poses a few more times. Take time between each movement and then release back Balasana (Child’s Pose) to focus on the breath and the energy in the heart chakra. Come back to Cat-Cow movement and then come to standing on knees. Close the sequence with a long, slow flow into Ustrasana (Camel) pose. Take up to six full inhalations and exhalations before letting go and slowly find a seat with eyes closed. Absorb the energy created and released around the heart center. Acknowledge any emotions that may have come up and know that which no longer serves no longer has a hold on the heart center.

“Learn, grow, live… And then write about it!” Alicia started her path to wellness and environmental leadership at Wild Oats, following college graduation with a degree in journalism. Her passion for natural living, environment, and wellness set the foundation for a future with Aveda where she is currently a marketing manager and manages the yoga program for staff and students. She is a certified yoga instructor and received her training through Core Power. Her favorite pose is handstand, though she is still working on mastering it. Her writing is a continuous practice, much like yoga, and began when she published her first book at age 12 called, “What Mothers and Fathers Do Best.” She is a proud mother of a 6-year-old boy, Tyler, the source for her inspiration to live in the moment-be mindful-be gracious and flow. Tyler is currently publishing one book a week, his latest being the “ABC of Animals.”

Read Alicia’s other article, “Getting Back to the Yoga Mat“.

Lauren A. Grant

So it’s a little under a month till my first half marathon! I’m getting very nervous and while I’ve been training, I still have a fear that I will be unable to complete the 13.1 mile run. I’m trying to stay positive but this isn’t easy, but at least it benefits a good cause!

In addition to this race, I’ve also signed myself up for a 40-mile bike ride to benefit the American Diabetes Association in May and will be signing up for the 10-mile Broad Street Run which benefits the American Cancer Society scheduled for May as well. I really enjoy participating in things that not only benefit a great cause but also benefit me physically. As I get older, I realize the importance of donating to charities that could one day help them cure cancer, diabetes, or something else. Donating and raising money for a good cause allows for you to help others in ways you may not have realized. Participating in the 3-day Breast Cancer Walk shows survivors that they aren’t alone in the fight gainst the disease. Charity events bring people together for a common cause, it helps people to feel like they belong to something bigger than themselves. These events are rewarding for all who participate and I highly recommend it!

There are plenty of races that benefit a variety of causes this year, make sure to sign up for one that supports a cause close to your heart.

Lauren A. Grant graduated from Albright College in 2008 with a B.A. in Communications. She is interested in many different aspects of communications including writing, editing, design and layout, public relations, as well as photography and website building. Lauren recently picked up bicycling and is a volunteer for the marketing initiative of the Tour de Cure bike race for the Philadelphia area. After her first half-marathon in February, she will try to train for a triathlon. Lauren enjoys reading, running, cycling, shopping and puppies.

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Risking it all to find happiness

By Brianna Dean

Thanksgiving Day, 2009: I gazed out the window at the glare from snow-capped mountains and thought to myself, “Wow, it’s a great day to ski”. While sipping coffee, I threw on my usual ski gear and grabbed the twin-tip’s for a nice day of carving powder. The ride up the gondola to the base of Breckenridge Mountain was quieter than usual, but it didn’t seem to bother me. The view was remarkable. I adjusted my goggles and couldn’t think of a place I’d rather be at that moment. Let me take you back a few years…

Early April, 2007: It was a gloomy Sunday evening in Kansas City, Missouri and I had just walked in the door from my typical grocery store purchase: water, turkey, bread, saltine crackers, and a bottle of Pinot Grigio. The sun set behind overcast skies accentuating the already dreary day. After putting away the groceries I laid down on my bed and stared at the ceiling. It was 6:00pm. I had no roommate to converse with, no cable to fall asleep to. I could hear the clock ticking. Every tick was another wasted moment. It was almost time to crack open the wine and drink myself into a slumber.

I was dreading work the next day. 8 hours of staring out my office window toward the West hoping that if I tried hard enough, I would eventually see what I knew was on the other side of the Flint Hills of Kansas. On the other side sat the Rocky Mountains, the Grand Canyon, the San Marcos Mountains…even the beautiful Pacific Ocean that I once took advantage of while growing up in Southern California. I knew it was all there. So why wasn’t I? Why do I only visit these places and not live there, I thought? Why do I still live in a city that leaves me depressed and uncomfortable? What am I still doing here?

My mind started to wander and soon I found myself flooded with thoughts. I was mentally beating myself up for not making the proper changes in order to be happy. I was obviously depressed. Every Sunday was the same, every day of work was the same, every evening, morning, and minute was the same: lonely and repetitive. I started to feel anxiety take over when I asked myself one final question: “Am I so comfortable that I will do this the rest of my life?”. Tears started to flow.

I mustered up the guts to call a friend. I needed company and something to occupy my mind so that it wouldn’t consume me. I arrived at their house, still riddled with anxiety. My stomach was in knots, eyes were darting, and I was sweating more than I should have been. My mind wouldn’t shut up. “Are you going to spend the rest of your life here?” My breaths were deep but seemed to lack oxygen. I became dizzy and adrenaline shot through my veins like someone had drugged me. My friend asked “Are you okay? You look a little nerve-wrecked”. All of a sudden I felt extremely uncomfortable. I couldn’t drag my friend in this. I immediately grabbed my things and left the house. I couldn’t ask for shelter from my own thoughts. I was a ticking time bomb of self-mutilated emotion that was about to blow. Where was I to go if I couldn’t go to my friends?

Mostly cloudy mind with a chance of anxiety storms

I could feel my body start to break down as I ran to my car. An overwhelming sense of fear and anxiety took over as I drove myself to the only place of safety I could think of: the Emergency Room. By the time I ran through the double glass doors of the hospital my face was as red as a fire extinguisher and the knots in my stomach were tearing up my insides. The doctors could hear the difficulty in my breathing and took me to the back right away. I woke up 20 minutes later laying in a hospital bed with an IV stuck in my right arm. Unaccompanied in a curtained room, I heard only the voices of nurses fluttering by. There I was, alone again. Unsure what they gave me, the doctors released me after handing me various prescriptions for anxiety.

It was about 2:00am when I got home, my eyes were red and puffy and I climbed into my bed. Was this going to happen again next Sunday?

Monday Morning: I slipped into my office without anyone noticing and kept my sunglasses on so that no one would see my severely swollen eyes. I knew I couldn’t hide it for long. My boss peeked his head in and said, “Hey, ding-dong, take your sunglasses off. You look ridiculous”. I pulled them off and tried desperately not to look up, but it wasn’t enough to keep my boss quiet. 

As soon as he asked the dreaded question, “What’s wrong?”, I verbally blasted every thought that was on my mind at that moment. My god, I had no idea how depressed I was until it all started to pour out. My boss just stared at me, shocked. He phoned in the President and the three of us discussed my situation for almost 2 hours. My employers were like family and wanted me to be happy. The President announced he would give me 3 months pay up front to go and find happiness. The catch? I couldn’t come back. I’ll never forget the words from my boss that day. He said, “Brianna, you gotta go find what makes you happy because it’s obviously not here. Go to France! Maybe that makes you happy. You won’t know what it is until you go find it”.

I was given the afternoon off and went back the next day to get my big, generous check. What to do now? I drove home and stared at the ceiling again. What do you do when someone gives you time and money, the two things that no one ever has? I had no idea. I spent the afternoon at a coffee shop looking at job listings in Kansas City. It hadn’t hit me yet. I wandered in to a book store and found a spiral-bound book of driving maps for the United States. Suddenly it hit me. I bought the book and ran out of the store. I realized that I was given time, and I didn’t want to waste it. My money would run out eventually and I didn’t want to blow it staying where I started. I then went over to a sports equipment store and bought an expensive backpack. I didn’t know what the hell for, but I needed it. I planned to fill the backpack with some essentials and explore in search of enlightenment. 

The next week was spent planning amazing trips! I contacted friends in other states and reserved couches and spare beds. My sister was planning out her internship in Kansas City and offered to pay my rent while I was away in exchange for use of my apartment. Everything was falling into place. Over the next few months I ventured off to Chicago, St. Louis, Colorado Springs, Phoenix, Denver, Los Angeles and Santa Monica. Every day was spent exploring and seeking what excited me. I started to realize my flexibility: I was not on a lease, I had no boyfriend, no pets, no job. Now was the time to change things!

Denver Skyline - Grass Is Always Greener

Denver won my heart after spending a few days with some friends downtown. I headed back to Kansas City and applied for jobs near the Rocky Mountains. I was still on a rush of excitement that I was really going to change things. I got a phone call from a potential employer in Denver and asked if I could come in for an interview that Thursday. I panicked a little thinking that a last minute plane ticket would affect my funds so I decided to drive out for the interview instead. It was a time consuming and expensive risk that I was willing to take. Sure enough, that Wednesday night I drove 8 hours to get to Denver for that fateful interview. He offered me the job on the spot. I accepted.

I anxiously boxed up my belonging and moved with great anticipation of starting fresh in Colorado. I’ve been living happily in Denver for almost three years now. My anxiety quickly disappeared and a sense of calmness has came over me. I’m finally in a place I can call home, found new activities that I love, and have met friends that will last a lifetime. I look back on my situation years ago and wonder what would have happened to me had I not listened to my own warning signs (and my boss’s advice).

The grass is always greener on the other side of the fence.

I have found that this proverb is often spoken to make people think that, in reality, other circumstances are often not as desirable as they may appear. People who are afraid of change try to discourage others from changing by explaining that the grass is not greener; it’s the same dull grass. Maybe they are comfortable and like their grass just the way it is. I am happy for those that can be content in any situation. I am, however, not one of those people. The point is, I don’t want to live my life trusting that all the grass in the world is the same color. I want to experience it myself. Maybe the grass is the same color, but what if the other side of the fence has grass covered in snow, or kittens chasing bugs, or a beautiful pond surrounded by wildflowers. Despite what people say, you may never know until you jump the fence.

Brianna Dean is an outdoor enthusiast with a passion for skiing. She grew up in Southern California and frequently moved as a child until she and her family settled in Kansas, much to her dismay. Feeling trapped and unfulfilled in a comfortable, mundane life, she packed up and moved to Colorado. Although she now calls Denver home, Brianna is currently spending the winter at the base of a mountain while working for a ski company. She enjoys biking, hiking, rock climbing, camping, and playing with her dog, Pali (who is named after a ski lift at Arapahoe Basin). When not working you will find her mastering a 360 at the terrain park, cooking vegetarian dinners, or discussing epic powder days at a dive bar.