tag:blogger.com,1999:blog-80252460195967676212024-03-13T11:25:25.943-07:00The LadiesIs a bicycling group of Ladies that meet every Saturday for a 2 to 4 hr bike ride. It is a true, no drop bike ride that gives ladies that are interested in cycling, a place to begin learning the basics. We have riders of all abilities, from novice to advanced.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.comBlogger149125tag:blogger.com,1999:blog-8025246019596767621.post-89955878719089267552013-08-13T08:10:00.001-07:002013-08-13T08:16:36.436-07:00Health and Wealth Clinic by Heidi Paurus<div class="ecxMsoNormal" style="background-color: white; color: #444444; font-family: Calibri, sans-serif; font-size: 15px; line-height: 21px; margin-bottom: 1.35em;">
Heidi Paurus Bio</div>
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Heidi Paurus<span lang="EN" style="font-family: Arial, sans-serif;"> is part of a team of financial professionals who share a commitment to service. That means she has the opportunity to work one-on-one with you to help you address your financial goals. At the same time, she has access to additional resources and the knowledge of others on her team. The result is a more in-depth level of service that ensures your specific financial needs and goals are addressed. </span></div>
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<span style="font-family: Arial, sans-serif;">Heidi is also a certified Health Coach and works with clients as a personal advocate for living an energized and passionate life. She works with clients to help them create happy, healthy lives in a way that is flexible, fun, and balanced. By working together, she can discover the food and lifestyle choices that best support that individual.</span></div>
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<b><span lang="EN" style="font-family: Arial, sans-serif;">Health and Wealth Clinic:</span></b><span style="font-family: Arial, sans-serif;"> </span></div>
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<span style="font-family: Arial, sans-serif;">This talk is a call to action aimed at helping you improve your situation now and in the future. When it comes to your health and finances, one small change can make a big difference. You will hear tips on:</span><span style="font-family: Arial, sans-serif;"> </span></div>
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<span style="font-family: Arial, sans-serif; text-indent: -0.25in;"> Sustaining energy throughout the day</span></div>
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<span style="font-family: Arial, sans-serif;">-<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif;">Creating a balance in lifestyle and food choices</span></div>
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<span style="font-family: Arial, sans-serif;">-<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif;">Foods that increase your energy</span></div>
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<span style="font-family: Arial, sans-serif;"> AND</span><span style="font-family: Arial, sans-serif;"> </span></div>
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<span style="font-family: Arial, sans-serif;">-<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif;">Understanding your net worth</span></div>
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<span style="font-family: Arial, sans-serif;">-<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif;">The importance of a budget</span></div>
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<span style="font-family: Arial, sans-serif;">-<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif;">Protecting yourself and family</span></div>
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<span style="font-family: Arial, sans-serif;">-<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Arial, sans-serif;">Preparing for the future of retirement.</span><span style="font-family: Arial, sans-serif;"> </span></div>
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<span style="font-family: Arial, sans-serif;"> Come and enjoy a nourishing talk on two of the most important subjects in our lives! See you there!</span></div>
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<span style="background-color: white; color: #444444; font-family: Comic Sans MS; font-size: 15px;">Heidi Paurus</span><br />
<span style="background-color: white; color: #444444; font-family: Comic Sans MS; font-size: 15px;">Nutrition Counselor/Financial Advisor</span><br />
<span style="background-color: white; color: #444444; font-family: Comic Sans MS; font-size: 15px;">(c) 480-440-5742</span><br />
<span style="background-color: white; color: #444444; font-family: Comic Sans MS; font-size: 15px;"><a href="mailto:hopeinhealth@live.com" style="color: #0068cf; cursor: default; line-height: 21px;">hopeinhealth@live.com</a></span><br />
<span style="background-color: white; color: #444444; font-family: Comic Sans MS; font-size: 15px;"><a href="http://www.hopeinhealth.com/" style="color: #0068cf; cursor: default; line-height: 21px;" target="_blank">www.hopeinhealth.com</a></span>LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-70048592698752098512013-01-01T17:58:00.001-07:002013-01-01T17:59:07.272-07:00All The rides Over the Year of 2012Hello Ladies<br />
This has been a great year of riding. With out you This ride could not be.<br />
We have dine 29 different rides in 2012, I have listed them below and miles.<br />
Please take in consideration that these are not the miles for the new riders that join the Ladies group. We have two routes until everyone is able to ride 35 miles,<br />
Thank you all for being part of the Ladies Group and making it what it is today.<br />
<br />
Breakfast ride 10 miles<br />
EOY Epic ride 65 miles<br />
San Juan 15 miles<br />
San Juan/Towers 25 miles<br />
Saguaro Lake 50 miles<br />
I-87 40 miles<br />
Up-N-Over 36 miles<br />
Around South Mountain 46 miles<br />
Ahwatukee ride 35 to 45 miles(depending on the route)<br />
Old Tribe Ride 36 miles <br />
B-Line to Zoo 36 miles<br />
Bagel Nosh 40 Miles<br />
Mummy to Gate 42 miles<br />
Triple F ride 36 miles<br />
G- Streek 42 miles<br />
Usuery Pass 36 Miles<br />
Zoo Loop w/a Flair 25 miles<br />
Dreamy Draw 40 miles<br />
Roosevelt Lake 40 miles<br />
LaVernes Ride 36 miles<br />
Carefree ride 45 miles<br />
PV ro Gate 36 miles<br />
Mummy Mt 26 miles<br />
9 Mile Hill 40 miles<br />
Mesa Madness 32 miles<br />
The Road to Bartlett 45 miles<br />
Lafeyett Breeze 36 miles<br />
The U in Usuery 36 milesLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com1tag:blogger.com,1999:blog-8025246019596767621.post-9973932533106789422012-09-24T13:20:00.001-07:002012-09-24T13:52:35.707-07:00Its time to Register for the 2013 MS bike ride<br />
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">Bike MS
Bike MS: Ride the Vortex - Sedona Verde Valley
presented by
Sams Club
Registration is now OPEN!!
That is right! Registration for 2013 Bike MS: Ride the Vortex - Sedona
Verde Valley, presented by Sam's Cub is now open! The date of the ride
is set for May 18 & 19, 2013 (returning to the beautiful Sedona
Verde Valley, of course). We pushed the date back a month to make sure
we avoided any and all bad weather. If you're curious, the average
temperatures in Sedona Verde Valley in May are 84*/52*, so we should
have beautiful weather that time of year!
Register Now!
<a href="http://bikeaza.nationalmssociety.org/site/R?i=F4KYoKeIvWDQ1VAisIj3fQ" style="color: #0068cf; cursor: pointer;" target="_blank">http://bikeaza.nationalmssociety.org/site/R?i=F4KYoKeIvWDQ1VAisIj3fQ</a> </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">(see Legacy Club info below first!) </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"></pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"> So visit www.bikeMSarizona.org today and register for the
2013 ride! When you visit the site, you'll also notice that the
website has had a significant upgrade, but don't worry all of the tabs
are still the same. The registration fees are as follows:
<a href="http://bikeaza.nationalmssociety.org/site/R?i=PfkO5lRphp08DKWNNkMo9A" style="color: #0068cf; cursor: pointer;" target="_blank">http://bikeaza.nationalmssociety.org/site/R?i=PfkO5lRphp08DKWNNkMo9A</a> </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"></pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"> Regisration Fees: </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">$25.00 September - December </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">$50.00 January- February </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">$75.00 March - April </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">$100.00 - May </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"></pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"> Fundraising Minimum: $250
Route for 2013
The route has been adjusted, but only on Day 1, as we have been
working with ADOT and our friends at the Verde Valley Cycling
Coalition to ensure the safety and a beautiful ride for all
participants. Once ADOT has officially approved the route, we
will make an announcement and post it to the website, which
we hope will be in a few short weeks.</pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"></pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"> Thank you for your ongoing support! (Discount
codes are not cummulative and can only be used once per participant.)
Much more information to come, so stay tuned!</pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;"></pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">Blaine King
Bike MS Manager </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">Phone: 480.455.3960 </pre>
<pre style="background-color: white; color: #2a2a2a; font-size: 13px; line-height: 17px; white-space: normal;">Email: blaine.king@nmss.org
</pre>
LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-50715097089348945442012-07-11T16:03:00.004-07:002012-07-11T16:03:53.752-07:00Saturdays Ladies Only Bike Ride: PV to Gate 7/14/'12Good Morning Ladies
This Saturday we will meet at the Tribe at 5:15 am on the NE corner of Indian School and miller in the Fry's Food parking lot, with wheels down at 5:30 am.. If you are having any bike issues please come earlier then 5:15 am. This way we can fix the problem and start the ride on time.. The ride will take us through the beautiful PV area and up to the gate. This ride is doable by all levels.
With the heat index, the plan is to be off the road by 9 am.. On that note start drinking water and some form of electrolyte drink today and everyday for the entire summer. Living in Az you should double your fluid intake. Your entire body will thank you. Prep your water bottles by filling them 1/2 way and placing them in the freezer on a slant.. Do this today( The longer they spend in the freezer the slower the ice will melt).
Its funny when we think about dehydration we only think about being thirsty and the inner body...but our skin,hair,and eyes are affect by this also. On a daily bases use a good moisturizing lotion, cream rinse and wear sunglasses to help protect every part of the body..
Thank you for making this Happen
LaVerne
602-565-1839
www.oneononewithlaverne.comLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-78060970729360537502012-01-04T21:16:00.000-07:002012-01-04T21:17:39.297-07:00This saturday Ladies Only Bike Ride PV/Mummy LoopHappy New Year Ladies<br /> This saturday will be the first ride of the Year and we will meet at the Tribe at 7:15 am ready to ride by 7:30 am.. The weather has changed a bit but the mornings are still a bit chilly so dress a little warm.. The ride this week will be the PV/ Mummy loop. This ride is flat and a lot of fun.. That right flat :) we are not going in to mummy mountain, just around it. Plan on a 3 to 4 hr ride and bring a little change incase you want to buy something at the turn around.<br />Best wishes to everyone, in this new Year.<br />LaVerne<br />602-565-1839<br /> <br />location:<br />Tribe Multisport<br />Indian School and Miller on the NE side of the street in the Frys Food parking lot. Tucked in the corner.<br /> <br />.........................A note from Charlie<br />Hey Everyone,<br />This Sunday 1/8/2012, we are riding from The Nosh (S.E. corner of 48th St. & Warner) Ride start time is 8:00 a.m. <br />We will be riding in the Ahwatukee area & going 40+ miles depending on who shows up. We can change the route as needed <br />while riding. See you all Sunday,<br />Charlie<br /> <br />Charlie's Sunday rides are for both Ladies and GentlemenLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-80019161973829261502011-12-03T20:26:00.000-07:002011-12-03T20:37:31.127-07:00The Ladies Only December 2011 calendarGood Morning Ladies<br /> The year is almost over, and it has been a great year all around. I am proud to announce that the Ladies have achieved all their goals set for this year. You have taken the first step by joined the Ladies Group, you have Ran in a viraty of marathons, you have biked centre's, you have competed in Ironmen, you have learned the basic skills to ride safely on the road, you have learned how to ride in a group and assist others that are new to the sport of Cycling, you have learned to swim and have competed in Tris, And the best part of all We have become Friends and Family.<br />Thank you all for a great year and Making The Ladies a GREAT group to be part of. When The Ladies started 4 yrs ago I had no clue that it would grow in such a great way... Thank you Again because with out you this could not be.... Merry Christmas to you all.<br /> <br />Its December and its cold so the best way to enjoy riding in the winter months is to wear layers. such as bike shorts, long socks, leg warmers or long biking pants. long-sleeved undershirt, jersey, arm warmers or a thin jacket, a down vest, you can also purchase a long-sleeved jersey. earmuffs, a bennie cap to wear under your helmet . I find if I keep my core warm I'm good.. Long finger cycling gloves although the other gloves will work, but you will have to watch your grip on the handlebars. Ok, Ok, ok, you ask what if i get to hot. We will have a SAG car and you can take off a layer and put in the car, If we don't have SAG all the items can be adjusted to cool the body. We will no longer have to freeze our water bottle or add ice to your camel pac. sweet :)<br /> <br />with this all said the DECEMBER calendar is to your right <br /> <br /> <br />Thank you again<br />LaVerne<br />602-565-1839LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-51667191830036929432011-11-13T14:48:00.000-07:002011-11-13T14:50:43.790-07:00The Color Run 1/28.2012Hello Ladies<br /> Lydia found this run and though it would be nice for the Ladies to participate in.. I do believe that she is planning on do it with us. go to the link and check it out.<br />LaVerneLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-30454356286951783072011-11-02T22:16:00.000-07:002011-11-02T22:17:30.418-07:00The November 2011 Saturday Ladies Only bike ride CalendarGood Morning Ladies<br /> This has been a busy and fast moving Year. Its November and boy do we have some great rides. This month we have 3 new rides for the group. Each one of them have there own challenge or maybe not.. We also want to welcome all the new riders that have joined us these past few weeks. It's been our pleasure having you join us on the road. I would also like to wish all the Ladies that are running in the Women's 1/2 marathon this Sunday Good Luck. Heres a big Congrats to all the Ladies that did the 1/2 Ironman 2 sundays ago, you Ladies rocked it. This might be a repeat, Congrats to all the Ladies that ran in the MAGGIE Place 9k and 10k. Thank you for supporting this cause.. for those that don't know about this one. Maggie's Place, is a place were young single moms can go. They provide the ladies with a place to go until they are back on their feet. here is a link if you want to read more about this organization: http://race4maggiesplace.com/. <br /><br /> <br />With all this said Here is the November 2011 Calendar <br /> <br />Date: Ride Location Direction<br />Nov 5th In the Shadow of E Prospector Park AJ Take I10 to Idaho (N) to Brown<br />Nov 12 Roosevelt Lake Target 16025 E shea (meetup to carpool out to start)<br />Nov 19 Saturday before Ironman Bagel nosh Awhatukee<br />Nov 26 Around South Mt Bagel Nosh Awhatukee<br /> <br />Have a great month <br />Thank you for making this Happen<br />LaVerneLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-60956023475686947182011-10-27T07:56:00.000-07:002011-10-27T07:57:33.589-07:00The Ladies Only Up and Over bike rideGood Morning Ladies<br /> This Saturday we are riding from the Tribe on the NE corner of Indian School and Miller at 6 am wheels down at 6:15 ish. If you need help with your bike please come early..<br /> Ok... some of you are wondering about the Up and Over. This is a great ride with a challenge for all levels. The ride will take us up through PV, over Eagle Mt. Ridge and down the B line back to Tribe.. If you are wondering if you are ready for such a ride, the answer is YES, you are. How do I know, you ask? because the ride is done At Your Own Pace and all thing are doable this way.<br /> Eat a good dinner and a light breakfast... Prep yourself by drinking plenty of fluids starting today. Why you ask, its not that hot outside? because your body perspires the same when at work. When the temp drops we tend not to drink as much, which will have the same affect on the body as riding in the heat.. The human body is mainly made up of water, so we have to keep the supply up, to support the demand we ask. Also as we both know if we don't give the body what it needs it will make us stop . <br /> Prep your water bottles by filling them 1/2 way and put them in the freezer then top off in the morning of the ride..<br />Please Chime in if you are able to make the ride. This will be a SAG supported ride and I rather have too much than not enough supplies.<br /> <br />**Congratulation to Kristen, Elaine, Dee, Stacy and all the Ladies that did SOMA this past Sunday...<br /><br />Have a Great Week and Thanks for making this Happen<br />LaVerneLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-45275377410792451572011-10-12T08:29:00.000-07:002011-10-12T08:35:48.242-07:00Water Fall #2 Where in the World is Jayne (9)Havent had access to a computer recently so Im kınd of behınd on my trıp wrıte-ups. Rıght now Im ın Turkey--wıth a Turkısh keyboard so excuse the mıstakes--but wıll contınue to wrıte up the trıp. <br /><br /><br />Visiting waterfalls is a big thing in Laos and for Jayne and Nancy the visits always seems to turn out to be an adventure. We had joined in with a German couple to take a tuk-tuk out to one of the waterfalls near Luang Probang. When we got there we decided that two hours would be enough time so we would meet in the parking lot at 2:00. We started up the trail and saw a map showing a trail on each side of the falls and a bridge at the bottom of the highest falls connecting the two trails. It has always been my contention that one should do a round trip if possible--why come back the way you came when there is something else available? So, we crossed over the little bridge and started up the trail. It wasn't a very good trail to start wıth and got worse a we went--mud, slippery, etc. About 10 minutes in the the hike we met two people coming down that were having a big problem with their sandals getting sucked into the mud. By this time I'm congratulating myself on choosing the right trail to go up because I would sure hate to come down this one and I could see the people on the other side going up and down with no problem. I fınd goıng up much eaıser than goıng down. We continued our hike past lots of little waterfalls and then into the jungle before we came to the main big falls. It was a lovely sight but there was one disturbing factor. I've told you about the floods they have been having in Southeast Asia and the volume of this waterfall was benefiting from all that rain--so much so that it washed out the bridge we were suppose to cross. When ıt fınally sunk ın that we would have to go down thıs traıl I muttered a few choise words. Nancy is a real trooper and said, "We can do this. We've had experience!" This is true, but where was the little guy to hold mama's hand? Luckily there were enough trees and roots to grab onto that I only fell once. When we finally got down we had less than 15 minutes to go up the well traveled trail. We basically ran up it and didn't get to stop at all the places that looked like fun. There was one place where kids were standing on the edge of a falls and jumping out to land in a pool at the bottom of it. They also had some swinging ropes to land in pools. We missed all the fun but one has to look on the brıght sıde. The good vıew of thıs magnıfıcent water fall was from the crappy traıl sıde.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-13243594733092390902011-10-02T21:14:00.001-07:002011-10-02T21:31:03.186-07:00The October '11 Saturday Ladies only bike ride CalendarGood Morning Ladies<br /><br /> Its October ..WOW, October time for the ghost and goblins, cooler nights and brisk mornings. Legs and arm warmers, ear muffs and long finger gloves. ah, the joys of riding in the fall. The trees changing colors, The sound of the fallen leaves as they blow down the street, The smale of the due in the air, at the start of the ride.. Yes October the beginning of the season, why so many people move to Arizona. <br /><br />Although the weather is cooling you still have to prep yourself by drinking plenty of fluids, and prep your water bottles by filling them 1/2 way and placing them in the freezer, then top off the morning of the ride. If you do not have the Items that I listed above it would be a good time to start purchasing them, winter is only a month away :)<br /><br />* There will be a tire changing clinic after this ride<br /><br />Have a Great Month<br />LaVerne<br />www.theladiespac.blogspot.com<br />The Ladies are also on Facebook.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-90481621764869770282011-09-23T07:44:00.000-07:002011-09-23T07:45:16.923-07:00This Saturday Ladies Only Bike Ride 9/24/2011Good Morning Ladies<br /> The ride will start from the Fountain in Fountain hills. meeting on the avenue of the fountain off Saguaro blvd<br />From the west valley take shea blvd east up and over Eagle Mountain ridge down to the second light which should be Saguaro blvd head north.<br /><br /> <br />From the east valley take I87/Arizona Ave/B-line north to shea blvd west to Saguaro blvd head north.<br /><br />For both direction drive north on saguaro blvd about 3 miles. After the first light there will be a 4 way stop, you should see the fountain out the right window we will be parked to your left on the south side of the street.<br /> <br />We will meet at 5:45 am wheels down at 6 am... The ride will take us south on Saguaro blvd, east on shea, north on the B-line about 11 miles to bush hwy... cross over the overpass and re group. The return home will be fast and a lot of fun...<br /> <br />This will be a sag supported ride, if there is something special you would like to eat bring it and add it to the sag car.<br />We will supply: water, gatorade, bananas, bagels & peanut butter, fruit and fig bars.<br />Please chime in yes or no. I rather have too much supplies than not enough.<br /> <br />Have a great week and see you saturday.<br />LaVerneLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-78435170507970669542011-09-14T08:05:00.000-07:002011-09-14T08:06:24.451-07:00This Saturday Ladies Only Bike Ride 9/17/2011Good Morning Ladies<br /> This saturday we will meet at the Tribe on Indian School Rd and Miller in the Frys Food Parking lot. At 5:45am ready to ride at 6 am. We will ride out to and up the b-line to Shea. This is a steady .5 to 1% climb. Doable by all new and seasoned riders..<br /><br /> Although the weather is getting nice we still have to drink as though it is hot. During any exercise/yard work/playing tennis/cycling the body has no gage stating its 90...its 100... or its 70 degrees out. All it know is that you are calling on it to perform, and it will as long as you provide it with the proper nutrition before, during and after. To me the nutrition before and after is important. Before you are filling a bank to draw from and after you are replenishing that bank so the body can repair itself for the next time you call on it. During stands out the most, your body is like a furnish, and with out constant(every 15 min) fuel(nutrition), it will start to pull from your everywhere causing you to cramp,feel light headed, loose focus and have a uneasy feeling in your body...<br />I say all this just to drive the point home to eat a proper meal before an physical exertion and a light breakfast the morning of. Continue to sip your water/electrolyte during the entire ride. No Matter what the Temperature of the day. <br />Take advantage of the supplies in the SAG, They are there to help you have a great Ride.<br /> <br /> Jan Hartzfeld will be leading us in some basic core exercises that you can do on your own after the ride. If you would like to participate bring a towel or a mat, we will go over to the park behind tribe.<br /><br />Thank you for making this happen<br /><br />LaVerneLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-27287983623688795452011-09-10T20:37:00.000-07:002011-09-10T20:46:44.435-07:00The September Ladies Only bike ride CalendarGood Morning Ladies<br /><br /> Where did August go, We had some great rides and Melissa Guthrie gave us some good info on nutrition.. If you missed the nutrition clinic you can find the notes and melissa BIO on the Ladies Blog. www.theladiespac.blogspot.com. The Lake Mary bike ride/sleepover was a blast Thank you all for sharing the day and Pic on the Ladies Face book.<br /><br /> <br /><br />This Saturday Ladies Only bike ride will be from the Bagel Nosh on 48th street and Warner. Meeting at 5:45 wheels down at 6 am.. Yes the ride times are starting to move back.. Although it is still a bit hot, Daybreak has started to change it time, and we must follow. Prep yourself by drinking plenty of water and/or Electrolyte drinks such as Powerade/gatorade. Prep your water bottles by filling them half way and placing them in the Freezer on a slant. Top them off the morning of the ride. always eat a good dinner and a light breakfast.<br /><br /> <br /><br />Jane and Karen are both doing better, please keep them in your prayers.<br /><br /> <br /><br />Thank you for making this happen<br /><br />See you all on Saturday and Have a Safe Labor day<br /><br />LaVerne<br /><br />602-565-1839LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-54169923875555037932011-09-10T20:20:00.001-07:002011-09-10T20:22:20.514-07:00Laung Probang....Where in the World is Jayne(8)Delightful boat trip. Gorgeous scenery. Huge karsts on both sides of the river with jungle vegetation growing on them. Later on it was regular mountain jungle with a lot of slash and burn agriculture. I was surprised at the lack of riverside villages with all the fields and the small canoe type boat traffic. Our river was a tributary to the Mekong and for the last hour of the trip we were on the Mekong. During rainy season it's a BIG river. <br />Luang Probang is a sleepy little city right on the Mekong and we found a room for rent (as opposed to a hotel) with a big balcony overlooking the river. Lao food is delicious and that night we ate at a river side restaurant with great food and even better prices. We had a hot pot--where you cook the food right at your table. The spices on both the meat and the veggies were superb. The next day we ceased being tourists and dedicated the day to us--e-mail, massage, wax job, pedicure, etc. We chose the wrong place to do it. The wax job was good but I forgot to say I only wanted from knees down so paid for the whole works. It was the worst massage I've ever had and Nancy's pedicure was particularly funny. In Viet Nam she had a pedicure with a beautiful flower painted on her big toe. After this lady painted five white dots as a flower Nancy suggested that she put some accent to it. The lady got angry so another person came and painted another five white dots for a second flower. It was a pre-kindergarten effort. I have picture of it. Wish I had taken a picture of the Vietnamese one. The lady had to have seen the Vietnamese one when she took the old polish off so how she could have even said she did flowers is a mystery. The next day we did the tourist thing--the temples and the night market. Nancy had been eying the fish for quite a few days so we had some at the night market food stalls. They do wonderful things with their spices and the taste was marvelous.<br />Through out the Far East you can see the monks begging for food early in the morning but in Luang Probang it's a special sight. There are large processions of them and people line up along the road side waiting to donate. If you donate it raises your status --with Buddha I guess. Of course this is a tourist attraction--big time. We got up early, early in the morning to see it. The guide book gives all the courtesy regulations on how to deal with this: be quiet, don't look the monks in the eye, keep a respectful distance, etc. All the westerners do well with this. The little group on my street corner followed the procession at a nice distance and then as we came around a corner the Asian tour groups were there in mass in their modern, over-sized, golf cart type tuk-tuks. They were laughing, taking pictures of each other, getting in the monks faces and so on---I've traveled in Asia enough to wonder why this surprised me. At first I thought Buddha was taking his revenge out on me. All my pictures were blurred. Then I realized that I was so excited about taking these pictures that I didn't take time to let the camera focus. Once I focused I got some great shots. <br />This is getting too long so will close and tell about our second waterfall trip in the next episode.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-22310993948501106012011-09-10T20:18:00.000-07:002011-09-10T20:23:20.997-07:00100 Waterfalls Hike... Where in the World is Jayne(7)We liked our little hut and garden so well we decided to stay an extra day. I had read about a waterfall hike so checked on that. A 45 minute boat ride, 90 minute hike and then climb the waterfalls. In all it would last 7 hours. The English guy that was in charge of the company told me that my tevas would be great for the hike. Well he had either never taken the hike or had never taken it in rainy season. They were fine in the waterfalls, the river, and the canals but as soon as we got on land --I mean mud--they filled up with slime and I could hardly stand let alone walk. This wasn't so bad going up but it was a disaster coming down. And, it didn't do much for my self esteem that the guide was doing all of this in flip flops. We hiked through rice fields, and then into the jungle. The guide kept saying don't stop until we get to the water. Of course we all wanted to take picutres so we went slow in many places. We got to the first canal and he said, "leach check". I knew about the leaches because of a hike I did in Borneo but, although these leaches were smaller, there were three times as many. I guess they have a hay day getting on you when you stand still. Needless to say there was no stopping in the jungle after that. It wasn't an end all because we still got leaches but not in the quantity of our first leach check. I wanted to take a picture of Nancy when we got to the first waterfall but she wouldn't pose. She was busy getting a leach off her finger. She would grab it to take it off and then it would attach itself to that finger. They were pesky little critters. <br />Climbing the falls was loads of fun. Nancy lost her footing on one of the falls and she was dangling there with the helper holding her by one arm and water splashing all over her. It was fun to watch but Nancy probably didn't think so. By the time I got to falls number 88 or somewhere around in that vicinity I was a little tired. One of the helpers almost dragged me up some of the remaining falls. That reminds me. I have a new name. It's Mama. At first it hurt my ego a little but I finally decided it was like the first time someone asked if I wanted the Senior Citizen discount. I was pissed but when I saw it came with a $3 refund I decided it was pretty good. Mama also comes with bennies--help in carrying my pack, a helping hand getting up and down mountains, off boats, etc., and the kids look at me and kind of seek permission to splash water on me. Nancy gets splashed a lot. If I laugh I get splashed but if I shake my head they pretty much leave me alone. I know water throwing is a big New Year's activity but it seems to be year round with the kids and with the Mekong in full flood there's a lot of splashing going on. Anyhow, being Mama was a god send on our hike down. It started to rain--down pore-- just before we started our decent. The trail was almost straight down and nothing but gumbo. If the helper hadn't had a hold of my hand I would still be on the trail picking my way or maybe I would have just slid down on my behind. Our little hut with the garden --and a cold beer-- was much appreciated that evening. <br />Tomorrow we take the boat to Luang Probang.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-80167269826172325322011-09-10T20:05:00.000-07:002011-09-10T20:15:52.164-07:00On to Laos... Where in the World is Jayne(6)I ended up the last e-mail with an 8 hour mini-van ride with one stop. Got up at 4:45 to catch the 5:30 bus to Laos. It left pretty much on time and at 7:30 we had traveled approximately 10 miles. We stopped to pick up people, deliver packages, have breakfast, get gas, change any Vietnamese money we had left into Lao Kip, and other reasons that never became clear. One time we were on a bridge for about 20 minutes. No one came, no one left. Again the scenery was gorgeous and once again I was glad it wasn't raining. This time there were big drop offs. It was a new road carved out of the mountain side and no vegetation growing to hold the soil. When I say new road don't think in terms of American roads. The Apache Trail is a super highway in comparison. Got to the Lao boarder and the first thing they did was take our temperatures. No sick people allowed in. I guess a carry over from the bird flu scare. Had never had that happen before at any boarder. The bus had to go through a couple of rivers. One time it was a big enough river that we all had to get out and walk over a foot bridge while the bus charged the river. Sure glad I wasn't in it. If it had been raining I'm not sure the bus would have been able to go. Have no idea what we would have done then. Finally we got to a big river and the bus stopped and unloaded our luggage. It was the end of the line. A little boat came over to take us across. Seemed like an awful little boat for such a big river but that opinion was before we encountered ferries on the Mekong in full flood. Caught a bus to Umodxai as the rains hit. We were now on a plateau so no problem. It was Nancys first encounter with local people loading anything and everything on the bus--unfortunately for the ambiance there were no live animals. She's rather used to it now.<br />Next day we took a mini van to Nang Khiwa. The trip was seventy kilometers (45 miles) and took 4 1/2 hours. The roads in Laos are not the best. There was a nice Italian guy on the bus that was very discussed with a Lao guy that kept spitting out the window. I kept thinking --he obviously never took a bus in China in the 80's--if he had he would have been used to it and also glad that he wasn't near an open window where it could come back in the bus. Two Lao kids got sick and threw up. Must be a normal thing because all seats come with barf bags. I was quite impressed with the father. He was the one that took care of it. Anyhow we are now in a lovely $5 a night reed hut looking out on to a lush garden by the Ox river.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-68011360856704418242011-09-10T20:02:00.000-07:002011-09-10T20:03:25.556-07:00Sapa conti...Where in the World is Jayne (5)The reason we hired a guide for our trek was because we wanted to do the home stay. It turned out not to be a home stay. It was more like a youth hostel. There were other trekkers there and one did not see the family except when they were serving food. It turned out fine because the other trekkers were really nice young kids. Many of them had been to Laos so I got great information on where to go and what to do. One fact of life is that, in the jungle and in the rural villages in many parts of the world, there are rats. I was down stairs and slept very well under my mosquito net but I guess the kids up stairs were kept awake all night by the pitter-patter of rats feet running over the tin roof. If it had just been the tin roof it would have been fine but one rat jumped on John's net and got on his bed. We got all the details of these events at breakfast the next morning. Since then Nancy looks for rat poop in every hotel room we look at. <br />The second day's trek was great. We hiked through rice patties and bamboo forests. Lovely scenery. Ended up at a waterfall with a swimming hole down at the river. Of course now that we are down at the river one has to go up to get out of the valley. It was a pretty long trek but we had a van waiting at the top to take us back to town. Hurrah!!<br />The next day we were off to Dien Bien Phu, the boarder town for Laos and France's Waterloo of South East Asia. This was the part of the trip I was a little concerned about and I didn't want it to be Jayne and Nancy's Waterloo. The Lonely Planet Guidebook is very good on how to get to places. On this boarder crossing it was very sketchy. The crossing hadn't been open very long and details were not in yet. I had planned to do this crossing because it was a little bit off the beaten path and I also didn't want to back track. The book talked about the harrowing trip from Hanoi to DBP but only said if you try it from Sapa you may get stuck in some villages waiting for a bus. I asked the man at our hotel about the trip he said it took 8 hours. When I asked about the road, the buses, and the drivers he just said they do it every day--so, I figured it couldn't be too bad. I thought it was possible that we may be the only westeners on the bus but we were joined by 8 others that had no more information than we did. We took off in a cramped mini-van making one stop all day. The bathroom at this stop was in the woods behind the hut. As I said Dien Bien Phu was the battle that ended France's control in SE Asia. The Captain at the fort assured his superiors that there was no way the Viet Minh could get arms over the mountains so the fort was secure. After going over the mountains I agree with the Captain but we were both wrong. I don't mind being wrong but the Captain did. He committed suicide. The road wasn't all that bad and the scenery was absolutely gorgeous. There were a few places where there were big drop-offs but mostly it was OK. I would not, however, have wanted to be on the road when it was raining. The potential for land slides lurked around every corner.<br />(to be continued)LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-53626365649793695812011-09-10T20:01:00.001-07:002011-09-10T20:04:46.815-07:00Sapa.... Where in the World is Jayne(4)Took overnight train and then a 45 minute minibus up the mountain to Sapa. What a kick the arrival is. The Hmong ladies--in full dress--hang around main street--there's really only one street--waiting for vans to arrive. When they do there's a big scramble with lots of chatter running after the van to be the first person there, with their wares, when you get off the bus. Got out of the crowd and into a hotel. The ladies stood at the windows showing us their goods. One was making thread out of a reed. Got information on where to go and left the hotel. Impossible to leave the hotel without accumulating an entourage. They are really quite delightful. I've read about the Hmong and how gentle they are. (Found the next day on our trek that even the dogs are gentle). Even when the ladies are pestering you to buy they're nice. Buy from me. You bought from Zur, you make her happy, make me happy. By the time we got though the market we just had two followers. They seemed to have adopted us and the others accepted this and went on their merry way to find other tourists to adopt. Market was interesting. You could buy grub worms, blue chickens, fried crickets, and a whole menagerie of weird things. <br />We had decided to climb the hill. When we got there we found that there was an entrance fee. This got rid of our little friends. I loved the way they put it. At the top of the hill there was folk dancing --"free". It's just that there's a $5.00 charge to climb the hill. Five dollars was quite steep--and so was the hill-- but once we got to the top it was really fun climbing through the rock formations. The folk dancing was good too. And guess what. When we got down our little friends were waiting for us. Nancy found that you don't say maybe later to their request to buy. They don't forget and hold you to it. <br />The next day we took a trek. Could have done the same thing without a guide but we wanted to do the home stay in one of the villages so we did the tour thing. We were joined on the tour by a very nice family from England--and of course another entourage of Hmong. We walked for a while down the road and then started down the valley. I was standing looking down and there were some Hmong ladies coming up a VERY steep path. I made the comment to one of the English kids (22 years old kid) that they surely don't expect us to go down there, do they? He said, I'm sure not. There's a path going this way. Well, it just shows how much we knew. Down we started and thank goodness a Hmong girl adopted me. She stayed with me all morning helping me on the down hill. Up hill I'm fine but the old knees start screaming after so much down hill. At lunch break my girl said she was home and wouldn't see me any more. I asked our guide about tipping her and she said not to tip--buy something from her. So, I now have another pillow case. Bought one the day before because I wanted one--but not necessarily two. I really like the concept of buy something rather than give them money. We were now down in the valley so the afternoon trekking was easy. Beautiful scenery and interesting villages. We left the Hmong area and now our entourage was the Red Daz tribe. They were very soft spoken with lovely smiles.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-20691334380420706152011-09-10T19:55:00.000-07:002011-09-10T20:00:32.448-07:00Waiting,, Where in the World is Jayne(2)Up early waiting for the bus to appear. Lady said it could arrive any time between 6:45 and 8:00. I' hoping for the latter. <br />In Hoi An we rented an Xe Om's--Motor cycle with driver. Breaking into the traffic scene slowly--pedestrian, bike, and now the real challenge--putting your life in the hands of some dare-devil on a motorbike. As you can tell I'm just fascinated with the traffic patterns. Maybe I wouldn't be so amazed if I hadn't joined The Ladies Bike Club and know how safety conscious one has to be and how difficult it is to maneuver in just regular organized traffic. But then that is the problem. Here anything is expected and they're ready for it. <br />Our Xe Om trip was really good. A little long. My butt got a little tired sitting on the cycle but we got to go into little areas that we wouldn't have been able to if we had taken the bus. Went to a Cham ruin in the jungle--reminded me of the Yucatan. Ended up at Marble Mountain and China Beach. The last time I was here Marble Mountain was one of my favorite places. We met some kids that took us through tunnels and up chimney climbs through out the whole area. Today you must stay on the path and you get no idea that the whole area is full of crevices. It's now just a trip from one Buddhist shrine to another--with an elevator to get up there if you're not into climbing stairs. China beach was also a disappointment. They have torn down all the little kiosks on the beach and it has been taken over by squatters waiting to be kicked out when the economic down turn is over and the new developments continue to ruin every beautiful beach in this country. It's called progress and is part of the progression of civilization. Has happened in every country in the world. Anyhow, the 30 mile beach from Hoi An to China Beach is going to be developed. At one development Greg Norman is building a golf course. <br />Went to Hoa Lo prison yesterday--better known to Americans as the Hanoi Hilton. To the victor belongs the spoils --and the writing of history. The prison was set up by the French to hold Vietnamese revolutionaries. According to the info at the prison the treatment was barbaric--and I have read many times that the French were not the nicest of people in dealing with their colonies. Most of the museum is dedicated to that part in history. At the end of the display you get into the American part of the history. Pictures of American pilots playing basketball, volleyball, billiards, decorating a Christmas tree, viewing movies, and Midnight Mass. Must have been a real country club. There's a picture of McCain visiting the prison in 2000. Wonder what his feelings were in dealing with all the memories. <br />Can not buy anything because I left the states with a full backpack. However I did manage to squeeze in three little kitchen gadgets. Will make a good addition the the drawer full that I already have. Come to my house for dinner when I get back and you'll be really impressed with the presentation of the meal with my new purchases. <br />After we do Halong Bay and our Sapa trek we are heading for Laos. Problem is getting the information to get there. Because of lack of foresight we started out in Saigon rather than Hanoi so we're doing the trip backwards and have to get into Laos over a very remote boarder crossing. Wish us luck!<br />F&A/D&G/M Took two overnight busses. One nice and one very nice. Now I see why you didn't dwell on that part of your trip. Compared to the Golmud/Lhasa trip these busses were rolling palaces. I can still depend on my Confusion Curse (May you take the overnight bus from Golmud to Lhasa) being the ultimate in wishing someone a bad day.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-92088362040574821132011-09-10T19:52:00.000-07:002011-09-10T19:54:23.505-07:00Where in the World is Jayne (1)I've been in Viet Nam for two weeks but have not had time to write anything because all my time on the computer has been trying to set up a group e-mail address book. Have given up on that. <br />Things happen in twenty years and in Viet Nam that's and understatement. Twenty years ago Ho Chi Mihn City (Saigon) was a sleepy little --not quite village--but one could say town. Today it's one big, noisy, city. The Lonely Planet guidebook gives instructions on how to cross the street. Wait for a lull in the traffic (which rarely exists)--then step out onto the street and slowly cross. Do NOT go back or dart in any direction. Just wait for the parting of the seas so you can take your next step. A good thing we had practice in this by the time we got to Nha Trang because we rented bikes and with out our introduction into pedestrian traffic etiquette we would never have survived bike transits. Stop lights create a mass start for a motor bike marathon. Only difference is they are all going on different routes so the criss-cross pattern is really interesting--especially if you're in the middle of it. Then, thrown into the mix there is always one motorbike that's going the opposite direction from the regular flow. <br />Twenty years ago the War Museum didn't feel so anti-American to me but today it really is. The people don't give that feeling--they say the war was a long time ago and it's over now. Of course through out their history all they have known is struggle for independence. They seem to have achieved it and are doing well. Their baby boomers are now in their twenties and if they keep up with their economic boom along with the population explosion the cities are going to be one big parking lot. <br />Have a lot to report but no time to do so. Tomorrow we go for a three day boat trip in Halong Bay. It's the postcard perfect scenery area in Viet Nam. It's also the first place we are going to that I haven't been. We went on a boat trip in Nha Trang where I expected it to be nice and peaceful with beautiful coral. NOT SO!! No coral and hundreds of Vietnamese along with their carnival atmosphere on each of the islands we visited. After I got over the shock of not having a peaceful snorkel I got into the Vietnamese mode and rather enjoyed the trip. If this trip follows that same scenario I will not be that tolerant. <br />We arrived in Hanoi yesterday morning. I spent the morning arranging trips to Halong Bay and to Sapa--a trekking place in the mountains. We were going to go to see Ho Chi Mihn's tomb--he's in a glass sarcophagai for all to see. We found that it's closed in the afternoon and on Fridays. We are here for the only 45 hour period that it's impossible to see him. <br />Will send more later.<br />JayneLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-8867025121330435792011-09-10T19:38:00.000-07:002011-09-10T19:43:29.018-07:00Camping Event invite from NatalieHey Ladies!<br />I work for Arizona Game and Fish Department and me and the other Game Wardens that work for me are having the second annual Outdoor Camp on Friday evening 6 PM Sept 30 thru noon on Sunday Oct 2 at Sharps Creek Campground which is about 15 miles east of Payson off of Highway 260.<br /> <br />This camp is a lot of fun and we do it voluntarily recruit people to learn more about the outdoors so they will spend more time recreating and thereby creating wildlife advocates in the future. The camp will have 50 participants and we are targeting adults or adults with kids who have done very little to no camping and are interested in learning more about wildlife watching, fishing and small game hunting. You will have your choice of activities and we will have people that can help you learn how to camp, watch elk, fish, hike, birdwatch, and squirrel hunt. <br /> <br />We also want to introduce people to the camp fire camping experience so all meals are provided (and they are fantastic!).<br />The camp is free but a $10.00 donation check to Red Bear Outfitters is required to hold your spot. It will be refunded to you when you show up.<br /> <br />If you are interested, please let me know soon. We haven't advertised it yet and it fills up quick. I am giving the Ladies first shot. <br />Hope to see you there! and email me if you have any ??<br />Thanks,<br /> <br />Natalie<br />natrobb@hotmail.comLaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-70959486383455009672011-09-10T19:29:00.001-07:002011-09-10T19:37:15.076-07:00CHANGE YOUR DARKNESS INTO LIGHTBy Miles Patrick Yohnke © 2010<br /><br /> <br />Last week I saw Allan. A person I went to high school with. Allan has severe Cerebral Palsy. He is disabled. In a wheelchair. Thankfully his mind is sharp. He had so much trouble getting around from class to class. Our school was very old. It had many floors and so many stairs.<br /> <br />It had been about thirty years since I saw him last. Nothing had changed. He was still the same. Still as clear as then. That same big vibrant smile on his face. And it seemed somewhat fitting as he was being lifted into a vehicle when I saw him.<br /> <br />When I'm on the highway cycling or other sports I perform, I think of people like Allan. And how lucky we are to have our health. We have to use our bodies. They will fail when we don't use them. When we eat improperly. Exercise improves your mood. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed than you were before you worked out. You'll also look better and feel better when you exercise regularly, which can boost your confidence and improve your self-esteem. Regular physical activity can even help prevent depression. Exercise combats chronic diseases. Regular physical activity can help you prevent or manage high blood pressure and lower the buildup of plaque in your arteries.<br /> <br />And there's more. Regular physical activity can help you prevent type 2 diabetes, osteoporosis and certain types of cancer. It is stated that when one exercises there is a sixty percent decrease in getting breast cancer. Why wouldn't one exercise? I just hate seeing people cheat themselves of it.<br /> <br />God creates this beautiful body full of muscle and detail and one doesn't use it. What a sin! It goes hand in hand. People aren't happy in their lives, yet they really do nothing to correct this. They dwell in their own dysfunction. They think they should, that they should do something more with their life. Well, when does this happen? When does this occur? We make that decision. We get just this one life. If waiting for it to happen, then one is in for a long, dark wait.<br /> <br />Unlike Allan we can exercise in many ways in which he may be limited. We should never take that for granted. Today is that day. That flash of light.<br /> <br /> <br />ABOUT THE AUTHOR<br />Globally recognized and award-nominated engineer, producer, writer, poet and founder and C.E.O. of 5 Star Productions, Miles Patrick Yohnke brings many years of experience to the music industry; including many awards in sales and marketing. You can reach him at miles@5-starproductions.com <br /> <br /> <br /><br /> Thank You Amy For Sharing.LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-56006870730393542432011-08-17T21:20:00.000-07:002011-08-17T21:23:47.090-07:00Melissa Guthrie complete AZ calendar of eventsThursday Aug 18th: Health & Natural Healing with Essential Oils
<br />Location: Crackers & Company (NE corner of Greenfield Rd & Brown Rd.)
<br />Time: 11:30am – 1:00pm (see agenda below)
<br />Presenter: Melissa Guthrie – Nutritionist/Fitness Trainer/Health Educator
<br />Special gift to those who RSVP and bring a guest with them. Please RSVP you and any guests you are bringing. mmguthrie@hotmail.com or 480.861.2222
<br />Cost: Free class. Pay for your lunch if you choose to eat.
<br />Agenda: 11:30am – 1:00pm (11:30am – noon arrive, order food – if you choose, network), noon – 12:45pm Essential Oil Education & Discussion, 12:45 – 1:00pm Prizes & Wrap Up.
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<br />Friday Aug 19th: Natural Detox & Cleansing with Essential Oils
<br />Location: Mimi’s Café (Alma School btwn US-60 & Southern Ave in Mesa)
<br />Time: 11:30am – 1:00pm (see agenda below)
<br />Presenter: Melissa Guthrie – Nutritionist/Fitness Trainer/Health Educator
<br />Special gift to those who RSVP and bring a guest with them. Please RSVP you and any guests you are bringing. mmguthrie@hotmail.com or 480.861.2222
<br />Cost: Free class. Pay for your lunch if you choose to eat.
<br />Agenda: 11:30am – 1:00pm (11:30am – noon arrive, order food – if you choose, network), noon – 12:45pm Essential Oil Education & Discussion, 12:45 – 1:00pm Prizes & Wrap Up.
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<br />Tuesday Aug 30th: Sports Nutrition 101 for Runners, Walkers & Triathletes
<br />Time: 6:30pm – 7:30pm
<br />Location: Sole Sports Running Zone - Scottsdale (Hayden & Indian Bend)
<br />Presented by Melissa Guthrie – Nutritionist/Fitness Trainer/Health Educator
<br />Cost: Free
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<br />Wednesday Aug 31st: Sports Nutrition 101 for Runners, Walkers & Triathletes
<br />Time: 6:30pm – 7:30pm
<br />Location: Sole Sports Running Zone - Tempe (NE corner of Rural & Warner)
<br />Presented by Melissa Guthrie – Nutritionist/Fitness Trainer/Health Educator
<br />Cost: Free
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<br />Melissa Guthrie
<br />MBS Development Group
<br />Nutrition Coach & Fitness Trainer
<br />Tel: 800.775.0712 ext 7015
<br />Email: mmguthrie@hotmail.com
<br />www.gettingfitwithmelissa.com
<br />Eat Right. Train Smart. Live Well.
<br />LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0tag:blogger.com,1999:blog-8025246019596767621.post-4999838720114566192011-08-16T23:05:00.000-07:002011-08-16T23:13:34.105-07:00Sport Nutrition for Runners, Cyclists & Triathletes By Melissa GuthrieWith Melissa Guthrie - Nutritionist, Fitness Trainer, Health Educator, Athlete
<br />Tel: 1.800.775.0712 ext 7015
<br />Cell: 480.861.2222
<br />mmguthrie@hotmail.com
<br />www.gettingfitwithmelissa.com
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<br />.........You are an experiment of one – discover what works for YOU!
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<br />Day to Day Nutrition
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<br />Have a daily healthy nutrition plan that coincides with your daily training plan and is in sync with your goals.
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<br />•Are you eating sufficient calories to recover, replenish, & refuel your next workout?
<br />•Is your goal to maintain your body weight, lose body fat, and/or increase lean muscle?
<br />•Are you attempting to resolve, control, or prevent specific health issues that are influenced by exercise and nutrition?
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<br />Macronutrient Progression (standard)
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<br />Training: 50-60% carbohydrate, 20-25% protein, 20-25% fat
<br />Taper: 60-65% carbohydrate, 12-18% protein, 15 - 20% fat
<br />2 days pre-event: 60-70% carbohydrate, 10-15% protein, 15-20% fat
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<br />*Remember we are not necessarily increasing total calorie intake, we are just shifting where the calories are coming from. And your macronutrient percentages are based up multiple factors including volume & intensity of training.
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<br />* Eat a variety of Whole, Fresh, Unprocessed Foods daily. Focus your meals around 100% whole grains, fruits, & vegetables. Garnish your meals with some lean proteins and non-fat or low fat dairy or dairy-alternatives. Make sure every meal is balanced with some carbohydrates, protein, & healthy fat. Your body is designed to be fueled approximately every 3 hours – so you should be eating 4-6 times per day. Smaller, more frequent meals that are properly balanced will increase energy, promote healthy metabolism, reduce unhealthy cravings (i.e. sugars & fats), and ensure stable blood sugar levels.
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<br />Practice Event/Race Day Nutrition during long workouts NOW. Have a plan! What are you eating/drinking 48 hrs pre-workout, during workout, and for 24 hrs after workouts? Remember…he/she who fails to plan, plans to fail.
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<br />Pre-Workout/Pre-Race Meal – The right foods, at the right time, in the right amount
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<br />The following are examples of a pre-exercise meal depending on what time you eat prior to your workout. (Note: The actual amounts YOU require will vary based on your metabolic rate, your digestive system and your overall nutrient/caloric requirements)
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<br />If you eat your pre-exercise meal….
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<br />* 2-3 hrs before a workout/event: ~ 1 cup of cooked oatmeal, 1 small banana, 8 oz skim milk or non –dairy milk
<br />* 1 hr before a workout/event: ½ whole grain bagel with 2 tsp of peanut butter, ½ banana, 8 oz skim milk or non-dairy milk
<br />* 15-20 min before a workout/event: a small “healthy” energy bar, an energy gel, 8-10 oz fruit juice/sports drink, 1 small piece of fresh fruit (i.e. 1/2 a banana), ½ - ¾ cup applesauce, ¼ -1/2 cup of dried fruit or ½ cup granola cereal
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<br />Mid-Workout Fueling
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<br />Discover what foods, at what time, in what amounts works best for YOU!
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<br />For fueling during your training/events do you prefer gels, bars, energy drinks or real foods like dried fruit, fig newtons, PBJ, crackers?
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<br />•Determine how often you must fuel – every 45 minutes, every 4-5 miles, etc.
<br />•Recommended: 30-60 gm of Carbohydrate per hour
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<br />•Determine how often you must drink – follow your thirst
<br />•Recommended: 2-4 oz every 15 minutes
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<br />Post-Workout Nutrition
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<br />As a athlete, your body requires plenty of carbohydrate rich foods for energy to get you through your workouts. The body stores carbohydrate in the form of muscle glycogen. During prolonged exercise, those glycogen stores can be depleted. If not replenished, subsequent workouts will suffer and we may not make it through our long, intense training. Post-exercise nutrition is as important as pre-exercise nutrition. There is a window of time in which the body is like a super absorbent sponge and will refill the glycogen stores most rapidly and efficiently. This is 15 to 60 minutes after a workout. Muscle glycogen uptake remains elevated for up to five hours post-workout, although it is not as rapid as it is during the first hour post-workout.
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<br />“So What Should I Eat and How Much Should I Eat in my Post-workout/ Post-race meal?” ……Let’s start with understanding the ideal ratio for replenishment is a 3 or 4 to 1 ratio of carbohydrates to protein, so a meal containing 75-100 grams of carbohydrate and 25 grams of protein is ideal.
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<br />Here’s an example of what that might look like: a medium sized whole grain bagel topped with 1 ½ TBS peanut butter and small banana with eight ounces of skim milk. Approx. 75 grams carbohydrate, 20 grams protein, 15 grams fat, 510 calories (Note: The actual amounts YOU require will vary based on your metabolic rate, your digestive system and your overall nutrient/caloric requirements)
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<br />Do you have a plan for your post-workout meals?
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<br />More Nutrition Tips
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<br />Keep a training and nutrition journal – this can prove priceless in you having a successful event day experience and/or having your best run/race yet! Log what time of day you eat, the specific foods/beverages you intake, and the amounts. Also note how you are feeling i.e. felt strong and energized or felt depleted and fatigued, etc.
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<br />Foods to Limit or Avoid During Training and Especially Just before an Event:
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<br />Limit high-fat protein foods like hamburgers, fried chicken, extra cheese because these foods take longer to empty from your stomach and can contribute to sluggishness. Limit sugary sweets like candy, cookies, candy bars, cakes, ice cream, candy bars, doughnuts, pastries, etc. Limit overall junky foods like French fries, onion rings, potato chips, most crackers, all fried foods, and alcohol. Limit or avoid heavily processed, refined foods – they cause inflammation in the cells, they alter the pH balance of the body, they are void of nutrients and result in the body robbing nutrients from vital organs/tissues to compensate, they do no digest properly, they result in metabolic malfunction, and they are often stored as fat.
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<br />For additional articles on proper sports nutrition visit www.gettingfitwithmelissa.com
<br />LaVerne Lindseyhttp://www.blogger.com/profile/06326932842574200986noreply@blogger.com0