Learning to Run in 13 Weeks: Week 12

The Handbook talks about the importance of remaining relaxed while running. This isn't too tough in the beginning but I've noticed that as time wears on, and I'm low on energy, I start to tighten up. My shoulders hunch, my gaze drops to the ground, sometimes I notice that my hands are clenched into fists. To combat the problem, I've started taking a mental inventory of my body as I run. I start with my head, making sure my eyes and jaw are relaxed then I move down through my neck shoulders, elbows, etc. all the way to my feet. It may be my imagination but I think I have more energy if I make sure my body is tension free.

Here's a tip from The Beginning Runner's Handbook that author Ian MacNeill credits to Olympian Lynn Kanuka: Try pressing your thumb and one of your fingers together to remove stress in the shoulders and back. You have to try it to believe that it works.

As mentioned in earlier posts, we're following the gradual running program outlined in the The Beginning Runner's Handbook: The Proven 13-Week Walk-Run Program *. Here's the schedule for this week and next.


Week 12

Day 1: 8-minute warm-up, run 50 minutes, 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 3 times. 5-minute cool-down

Day 3: 8-minute warm-up, run 15 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down


Week 13

Day 1: 8-minute warm-up, run 40 minutes. 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 3 times. 5-minute cool-down

Day 3: Congratulations, you've done it!


*A few words about The Beginning Runner's Handbook. The 13-week program doesn't appear until page 151 because the authors (Ian MacNeill and the Sport Medicine Council of British Columbia) thought it was important to start with topics like moderation, choosing good shoes, training mind & body, pregnancy, cross-training, technique, diet, injuries and stretching. It is probably wise to do some reading of your own before you launch into this new exercise program. Please make sure you're healthy and ready for action and then join us!

New TV Show Wants to Make Your Dream a Reality!

If you've ever dreamed of being a reality TV star or if you just have a dream and need funding to make it a reality, have I got an opportunity for you! This casting call for a new TV show called Chance came to me this morning. Here's the scoop from Supervising Casting Producer Alexis Diamond:

New Reality Game Show: Chance
Executive Producer: Ryan Seacrest
Contact: Alexis Diamond, Supervising Casting Producer
Email: adiamond@me.com
Media Outlet: TV - Major Cable Network
Deadline: 12:10pm PACIFIC - 02 October

A Major Cable Network and Executive Producer, RYAN SEACREST are teaming up to bring you... "CHANCE"!

Do you need CA$H to fulfill your dreams? No matter how extraordinary, selfless or off the wall your dream might be, a new reality game show needs you! Whether you're asking for $50.00 or $250,000, if you've got passion and the gift of gab the money could be yours!

You can literally ask for anything! Is there something you've always wanted but could never quite afford? Do you have a lifelong ambition that you are desperate to fulfill? We're looking for people to come up with unique and exciting ideas.

How to Apply:

1. EMAIL: adiamond@me.com

Include your name, age, city you live in, occupation and your story! How much money do you need? What would you use the money for? How important is this to you?

OR

2. ATTEND AN OPEN CALL in LA, NY, Austin, St. Louis or Miami! (Specific locations TBA. Our website will be updated this week) All ages may apply no DREAM is too BIG or too SMALL! If you want to apply for the show, You MUST bring the following items with you to the open call to be considered.

1. Your completed and signed application. (Please download at: www.castingduo.com/chance)

2. Your 2-3 minute pitch on why you NEED the money and what it will buy you.

3. A recent clear photo of yourself or your group (if you're applying as a group).

4. A photocopy of your Driver's License or government issued Photo ID.

5. If you have props, visuals, costumes, etc...Please bring them!

For more information, open call locations and to download the application please visit: www.castingduo.com/chance

10 Adventurous Trips

Catherine Mack has written an article about 10 trips for women who want a more adventurous vacation. Catherine's suggestions range from Coasteering (plummeting from great heights into a body of water) to weaving rugs in Morocco to doing the Cha-Cha in Cuba and cryo-therapy in Slovakia.

From the Irish Times, 10 trips "For Women with a Sense of Adventure."

Love Fashion Read These Style News Network

Style News Network Webtour. The hottest fashion and beauty news around the web. Look below to see what's hot...

2009 Fall Jean Trends- fashion looks
Adidas Originals JS Sequin Sneaker (Jeremy Scott)- real women wear heels
Maybelline Pulse Perfection Vibrating Mascara Review- addicted to lipstick
The Time Traveler's Wife Wedding Dress Worn By Rachel McAdams- woodva weddings
Gossip Girl Hairstyles- gossipy girlz
Kat Von D Now A Blonde- trendy hairstyles 4 me
How to Get Amy Adams Makeup Tips for Fair Skin Women- glowing skincare news
Lulu Guinness City Totes- handbag style news
Fashion Trend Alert Strong Rounded Shoulders- styles that work for you blog
Legging Trends Fall 2009- fashion looks
Homecoming Dating Tips and Advice- prom styling tips
Homecoming hairdos- hairdos 1
Fall Boots 2009 Top Trends to Try- image and style news
2009 Tarte Fall Collection- addicted to lipstick
Best Dressed at the Screening of 'The September Issue' - celebrity red carpet style
Shoe Trend Thigh High and Over The Knee Boots- real women wear heels
Anna Sui Haircare Line 2009 With Agyness Deyn- trendy hairstyles 4 me
Ashley Olsen Marie Claire September 09- fashion devo
How To Get Hayden Panettiere Makeup Look- glowing skin care news
Mac Dsquared2 Collection-addicted to lipstick
Rodarte for Target Go International- fashion looks
Fashion Trend Must Have Boyfriend Blazer- image and style news
Fall's Hottest Coat Trend Camel Colored Coats- styles that work for you
Shoe Trends at the 2009 Teen Choice Awards-real women wear heels
Lily Allen Carrying Chanel Russian Doll Handbag- handbag style news
Miranda Kerr Shows Us Spring 2010 Fashion At The David Jones Spring Fashion Launch- celebrity red carpet style

Adventure Site of the Week: Under the Milky Way

There are adventures for the mind and body and there are adventures for the spirit. Rita at "Under the Milky Way" is training for all three as she prepares to walk a 500-mile long pilgrimage through Spain. I asked Rita to describe her upcoming trip and here's what she had to say:

I am an avid traveler, always looking for my next adventure. This time that adventure is a 500 mile Spiritual Pilgrimage, trekking across northern Spain, along an ancient footpath called the Camino de Santiago, through 3 mountain chains, some of the most beautifully preserved medieval villages, mostly unchanged in over 1,000 years, and some of the most scenic countryside in Europe, to the tomb of the Apostle Saint James. It is the 3rd most important Pilgrimage in the world, topped only by Rome and Jerusalem.

I will walk between 5 to 8 hours each day for more than a month, carrying the bare necessities on my back and staying in a network of places along the way, mostly in hostels, convents and monasteries.

The journey is an amazing experience in simplicity, leaving behind all the luxuries and conveniences of home, along with all the stress, burdens and politics. They say the road offers many lessons to all who walk it, the most profound being the journey of self discovery.

When asked why, at 62, I am taking on such an arduous journey, both physically and mentally challenging, even for someone much younger in years, I cannot give a clear-cut answer. I can only say that I am enjoying training by walking and hiking daily and I am looking forward to what the journey has to offer.

My Pilgrimage begins soon. I leave for Spain on September 6 to start my journey.

You can follow my progress by reading my blog which I will be updating while making my way across Spain.

To follow Rita's adventure, click here to visit, Under the Milky Way

Image courtesy of Rita at Under the Milky Way

VDelSol Swimwear in Europe

If you're not yet familiar with V del Sol Swimwear, you soon will be.





Growing up on the French Caribbean island of Guadeloupe, Veronique de la Cruz couldnot help but adopt twin passions for high fashion and the ideal beach ensemble. The island has a real bathing suit culture, she recalls. When you go to the beach in a bathing suit, its as if you are going to a party. As a young girl, I spent my time saving money to buy swimsuits. I had to look fabulous when I went out. In Guadeloupe, it was a fashion faux pas to be seen wearing the same bathing suit twice. So my cousin and I saved money to buy different swimsuits and we would exchange and mix and match them so it would always seem that we had something new.Even so, Veronique was never completely satisfied with the results. I would always find something wrong with the suits and wanted to modify them to my taste, adding that special special something- that French flair. The desire to find the perfect suit burned strong. Little did she know that more than a decade later her vie du soleil would become V DEL SOL. In 2006 her stunning swimwear launch collection was hailed as The Next Big Thing!Ready to Make Waves and Absolument Innovants,covered in magazines that included Vogue, Elle, Flare and Sports Ilustrated Swimsuit Edition.Veronique moved to Costa Rica with her business executive husband and their two young children. Entranced by that countrys gorgeous flora and fauna-which she captured in paintings-and encouraged by her husband, she decided to create her ideal bathing suit. I wanted to show the beauty of Costa Rica through the eyes of a fashionista,she says.

Prizes for Photos of Your Summer Adventures

Summer is wrapping up and if you've done something interesting you probably have a picture to prove it. The folks at Tours4Fun are offering prizes for the best summer travel pix--just upload yours before August 31. Everyone gets to vote on their favorite photo during September and then, who knows, maybe you'll win the Grand Canyon airplane tour or the DC Capitol Bus Tour or the Niagra Falls Tour.

Click here for more information about the "Best of Summer Travel" photo contest.

Learning to Run in 13 Weeks: Week 11

My running companions have commented that they are really getting tired of seeing the same old things as we run the neighborhood. Not only does the scenery make the run less interesting but back when we were doing shorter intervals, we were used to stopping near the elementary school and then again near the "big tree" and the "blue house." Now when we pass the tree and the blue house our brains tell our bodies that it's time to stop and that is creating a physical conflict. So, the plan for this week is to seek out new paths. I'd like to find a nice wooded trail, other people know of urban running tracks that they think would be a fun change. I'm looking forward to doing something new.

As mentioned in earlier posts, we're following the gradual running program outlined in the The Beginning Runners Handbook: The Proven 13-Week Walk-Run Program *. Here's the schedule for this week and next.


Week 11

Day 1: 8-minute warm-up, run 40 minutes, walk1 minute, run 20 minutes. 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 4 times. 5-minute cool-down

Day 3: 8-minute warm-up, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down

Week 12

Day 1: 8-minute warm-up, run 50 minutes, 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 3 times. 5-minute cool-down

Day 3: 8-minute warm-up, run 15 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down

*A few words about The Beginning Runner's Handbook. The 13-week program doesn't appear until page 151 because the authors (Ian MacNeill and the Sport Medicine Council of British Columbia) thought it was important to start with topics like moderation, choosing good shoes, training mind & body, pregnancy, cross-training, technique, diet, injuries and stretching. It is probably wise to do some reading of your own before you launch into this new exercise program. Please make sure you're healthy and ready for action and then join us!

Fall's Hottest Coat Trend Camel Colored Coats

Fall's Hottest Coat Trend Camel Colored Coats. One of the hottest looks in coats this season involves the revamp of the camel colored coat. From belted styles and button down worn short or long. Designers loved this color on the runway and was seen in shows from Jason Wu, DKNY to Chloé. The camel color is a chic sophisticated look and it's a classic color sure to get you noticed this fall season. Look below to see how you can wear it.

Miss Baja Bikini Jam 2009

Woensdag 19 augustus was alweer de laatste Baja Live on the Beach van 2009. Jammer! Daarom werdt die avond alles uit de kast gehaald om de twee fantastische voorgaande edities te overtreffen. Op deze zonnige zomeravond vondt de finale plaats van de Baja Bikini Jam. Tien mooie dames strijden om de titel Baja Beach Model 2009, een shoot in FHM en een plaats in de internationale bikini jam in Mexico!

Bedankt aan Lybethras Swimwear Sponsor van de Bikini

An Extraordinary Honor for an Extraordinary Woman: Nancy G. Brinker

I received this exciting news from Susan G. Komen for the Cure:

"On July 30, an extraordinary honor was given to our Founding Chair, Ambassador Nancy G. Brinker. She was selected to receive the Presidential Medal of Freedom, the highest civilian honor our country bestows, for her work in launching Susan G. Komen for the Cure® and building the organization into the leader of the global breast cancer movement."

If you aren't familiar with Susan G. Komen or her sister, Nancy, here's a bit of background: A number of years ago, Susan was diagnosed with breast cancer. Although her physical body was lost to the disease, her energy has lived on. Susan's battle against the illness, her efforts to make life better for other women and her strong spirit, inspired her sister, Nancy, to continue the fight to "end breast cancer forever." The result of Nancy's commitment to her sister and to women around the globe is the organization Susan G. Komen for the Cure. According to their website, the organization is

...The global leader of the breast cancer movement, having invested more than $1 billion since inception in 1982. As the world’s largest grassroots network of breast cancer survivors and activists, we’re working together to save lives, empower people, ensure quality care for all and energize science to find the cures. Thanks to events like the Susan G. Komen Race for the Cure®, and generous contributions from our partners, sponsors and fellow supporters, we have become the largest source of nonprofit funds dedicated to the fight against breast cancer in the world.

Thank you, Nancy, for your tireless effort to improve the lives of many, many women whom you will never even meet.

Fashion Trend Alert Strong Rounded Shoulders

Fashion Trend Alert Strong Rounded Shoulders. The hottest look for fall 2009 is the look of strong rounded shoulders. That's right big shoulders and shoulder pads are back and bigger than ever. I never thought that my generation would see this trend but it's growing on me. From jacket styles to blouses and blazers be sure your shoulders are standing tall this season, and if you're afraid to embrace this trend just remember that strong shoulders draws attention upwards. Which means it makes your middle and your hips look smaller.

Pair the strong shoulder look with skinny jeans, pencil skirts, and boyfriend jeans. Look below to see how you can wear the strong shoulder look.

Inner Tube Water Polo: Oh, Yes You Can!

My friend, Anne, was interviewed recently about her inner tube water polo team. She sent me a link to the TV broadcast and after watching the clip I was so inspired that I contacted my county's recreation office to press for an inner tube water polo league of our own.

What I like most about this goofy sport is that the inner tube is the great equalizer. As one of the the women in the clip states, even if you are an athlete, you aren't an athlete in an inner tube. The second best thing is that teams can compete outside during the summer and move to indoor pools the rest of the year.

Click here to see KECI-TV's story about a sport that may become near and dear to your heart.

Cavalier

The Amsterdam based accessory label Cavalier was launched at the prestigious fashion fair ‘Modefabriek' in the Netherlands in july 2007. The brand has, since then, gained a loyal clientele throughout Europe.

Founder and designer Corine Haacke creates feminine, functional bags that radiate luxury and appeal to a variety of women. Haacke, a former model and tv-host, has years of experience as a designer for other brands

Carol Malony in ModeCity Paris

If you can't make it out to Mode City Paris 5,6,7 Sept, please feel free to contact Fashionable Swimwear & Lingerie Showroom for linesheets.

our Showroom in Amsterdam or Antwerpen
is open full time AND
taking appointments from now!!!

Please contact Monica or Mark if you would like to set up an appointment in our Amsterdam or Antwerpen showroom to see Carol Malony Lingerie extraordinary line!
info@fashionableonline.com
marc.van.rompay@pandora.be

Aqua Di Lara and Lybethras Swimwear in P-Magazine's Badpakkenspecial 2009

Miss Belgie 2008 en Miss Belgie 2009 en de Modelen waren uitgekozen voor de badpakken Special van P-Magazine

Zeynep Sever,
Alizée Poulicek,
Gaëlle Garcia Diaz,
Lindsey Blassieaux

http://www.p-magazine.com/badpakkenspecial2009/gallery.php

Miranda M Swimwear 2010 in Europe

MIRANDA M SWIMWEAR

Couture Beachwear Miranda M was created by three sisters Lina,Camila and Margarita.
They have all lived in different corners of the world,Brazil ,Las Vegas,Paris New York and know settled in Miami.
With their incredible diverse backgrounds they have come together and combined their talents and ideas creating a brand that incorporates the different aspects the believe are missing in todays swimwear market.

Lybethras Swimwear Sponsor Baja Beach Model 2009

Op deze (hopelijk) zonnige zomeravond vindt de finale plaats van de Baja Bikini Jam. Tien mooie dames strijden om de titel Baja Beach Model 2009,
een shoot in FHM en een plaats in de internationale bikini jam in Mexico!

Alle Informatie

De Bikini Jam jury: Pegah Sweet, Baja Beach Club - Robert van den Ham, hoofdredacteur FHM - Monique Sluyter, Monique Sluyter Models
Monica den Halder, Lybethras Swimwear (Fashionable Swimwear Showroom)

Voor vragen neem je contact op met Baja Beach Club:
Telefoon: 010-213 11 80 (tijdens kantooruren) of info@baja.nl

Time:
From 20.00 till late

Strandtent de Zeebries
Zeekant 111
3151 HW Hoek van Holland
Klik hier voor de route

Aqua Di Lara Swimwear in ModeCity Paris

Canadian fashion-forward swimwear brand, Aqua Di Lara,will showed the latest collection in ModeCity Paris 5,6,7 Sept. by Reyhan Sofraci.

Learning to Run in 13 Weeks: Week 10

After last week's longer running intervals, I noticed that my knees were unhappy for a couple of days. I know from past experience that achy knees are a good indication that it's time for new running shoes. I used to think that it was appropriate to keep sneakers until the bottoms wore out or they fell apart but I have discovered through trial and error that when it comes to running, frugality just doesn't pay. I still shop in the overstock and discontinued area of the my athletic shoe store but I try to replace my shoes every six months -- sometimes more often if my knees start giving me the signal.

As mentioned in earlier posts, we're following the gradual running program outlined in the The Beginning Runners Handbook: The Proven 13-Week Walk-Run Program *. Here's the schedule for this week and next.


Week 10

Day 1: 8-minute warm-up, run 30 minutes, walk1 minute, run 30 minutes, 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 4 times. 5-minute cool-down

Day 3: 8-minute warm-up, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down


Week 11

Day 1: 8-minute warm-up, run 40 minutes, walk1 minute, run 20 minutes. 5-minute cool-down

Day 2: 8-minute warm-up, run 10 minutes, walk 1 minute. Do this 4 times. 5-minute cool-down

Day 3: 8-minute warm-up, run 20 minutes, walk 1 minute, run 15 minutes, walk 1 minute, run 10 minutes. 5-minute cool-down


*A few words about The Beginning Runner's Handbook. The 13-week program doesn't appear until page 151 because the authors (Ian MacNeill and the Sport Medicine Council of British Columbia) thought it was important to start with topics like moderation, choosing good shoes, training mind & body, pregnancy, cross-training, technique, diet, injuries and stretching. It is probably wise to do some reading of your own before you launch into this new exercise program. Please make sure you're healthy and ready for action and then join us!

Fall Trend Alert Sequins and Metallic Shines

Fall Trend Alert Sequins and Metallic Shines. One of the hottest looks for fall 09 is sequins and metallic shines. The shiny look is back in a big way. From sequin jackets and dresses to metallic leggings and handbags it's a hot look to try.

The best way to wear this trend comes in the form of outfits or accessories. Choose to wear the shiny look in the form of belts, handbags, or shoes to dress or add spark to your wardrobe. Or wear metallic shines in the form of leggings, dresses, or jackets. Pair these items with solids or classics such as skinny jeans or a white tee for a easy nighttime look. Look below to see how you can wear this hot trend for fall.

Bikini & Lingerie Fashion Show at the SupperClub Amsterdam

Thank you:
Photography : Ron Stam & Ralph Lemarechal
Lingerie & Swimwear : Carol Malony,Caffe,Lybethras,Rygy,Aqua Di Lara,Salt Swimwear,Miranda M
Choreography : Styling Amsterdam PR
Make-up :Make-up and hair: Esther Dijkman Make-up Artist & Hairstylist
Make-up: Gloria Babic - de Veer
Make-up: Natalia Kustarjo
Hair: Dominique Vleer WINNAAR Hairfashion Award 2008& Newcomer of the Year' bij Coiffure award 2009 and Gerben Ton
DJ:Hero de Janeiro
Models:Chantal,Monique,Cyntia,Natasja,Rhina,Eveline,
Charlotte,Charisa,Valerie,Danique
Nail:Universal Nails by Kim
JADE Drinks-Amber Schimmelpennink
And The Supperclub Team
And everyone who support me.
Lots of
Love & Peace