Category Archives: Health & Exercise

Fat Chick in Pink Leotard


Years ago, a friend of mine, who was not in great physical shape, poked fun at an obese woman in a pink leotard, ambling through a park as we drove by.  Yes, she was large and it was a struggle for her to move beyond snail’s pace.

“Hey, she is out there doing something about it!”, was my retort to my buddy.

As the dumb jock of my neighborhood, I have a bunch of experience in athletic training, exercise physiology and physical therapy.  “What’s the best exercise equipment(aka “latest gimmick”) should I get to start my new exercise program?” is a question I have heard hundreds of times.

WANT TO

That’s right, WANT TO, is your best exercise equipment.  If one is serious about reaching a goal or improving, your desire and focus will get you there.  If you are unserious and unfocused, your result will be the blur of scattered energy.  LIKE TO is a different universe than WANT TO.

Photo above is the hill that connect our local Campo 9 neighborhood to Colonia Puerto Escondido, my little hood.  The complete hill goes from sea level at Crocodile Cove to 850 feet and is approx 2 miles in distance.  But the stretch from the casa chocolate for approx 1,000 feet(300 meters) is a 19% average grade that will kick your bunz if you do repeats on it.

Got in 8 repeats and the complete workout had me just short of 2,000 vertical feet in climbing Wednesday.  Thrilled that my seven time surgically repaired knee still performs, although it’s creaky in old age.

The fat chick in the leotard is as inspiring to me as a few of the world class athletes with whom I have enjoyed training.

What are you wanting to do today?

 

 

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3 Months of Training


Celebrating completion of 3 months of consistently tough workouts in my gym and on the hills here.

The lower scar in above photo is what I call “Tuscany Trail”, as an hommage to my Tuscan neighbors whose home hovers above it.

After my chest and arm work, hit this hill for 16 intervals of 45 seconds each with a 90 second walking rest interval.  It was the most difficult workout of the year and I passed the test.

Thoroughly enjoyed a thick piña colada shake as my reward.

For the 92 days, I missed 9 days of workouts.  That’s the 90% workout day goal I have been trying to reach.

Also moving my diet to a more ketogenic diet has been a big help.  Nope, I’m not a keto perfectionist and far from it.  I enjoy beer and wine way too much.  But, adjusting my food intake toward green veggies and protein is easy.

Chicken, bacon, walnut, avocado, cucumber, roasted red pepper, gala apple and romaine salad with a cheap Malbec from Argentina was Thursday’s late dinner

My snacks are almonds, cheese and celery.  Hummus and greek yogurt provide excellent dipping variety.

I also have an 11-12 hour “fasting”  window between my last food intake at night and my late breakfast after workout.  That breakfast is my protein shake of whey powder and a variety of frozen fruit that I keep in the freezer.  EZ on fruit intake if you want to lose fat.

How much weight have I lost?  Guessing I’ve lost 12 pounds of fat, but, I don’t have a scale and have always recommended that a scale is a terrible tool for fat loss.  Most people’s weight fluctuates +/- 5 lbs daily, so what good is a scale to measure your progress?

My three categories of exercise are weight resistance, bodyweight exercise and hiking/running.  I rarely do the same exercise in any given week as variety is good for training as well as keeping a fresh attitude.

A business mentor of mine taught me about incrementalism.  The idea is to ease in to your healthy lifestyle.  Applied to diet and exercise, most people go absurdly overboard in the beginning.  Which leads to a quick end.  Try incrementally adding days of exercise, a  few naked salads and some protein shakes to your week.

I enjoy the mental and physical benefits of challenging workouts as I age gracefully.  And I’m writing this at 6:20PM, so it is time I had the first beer of the night.  SALUDOS.

30 bodyweight exercises

Ensenada #1 in Obesity


elvigia.net

Ensenada occupies the first national place in obesity among children and adults, which represents a serious health problem, because in a short time these people will suffer from diabetes, hypertension and various chronic-degenerative diseases.

José Antonio García Rivera, head of the Sanitary Jurisdiction of the northern area of ​​the municipality of Ensenaden, explained that the national average of obesity in adults is 45%, and in Ensenada that figure is 63%.

In the case of childhood obesity, the national average is 45%, and in this municipality, minors have an average of 55%, that is, out of every 100 children taught 55 can be classified as obese.

He referred that the obesity referred to is the so-called visceral, which is the one that is concentrated in the ventral part of the body and is the one that causes diabetes problems, hypertension, because it generates a greater wear of insulin and hardening of the veins.

LEAD BC
He said that among the states of the north of the country, Baja California has the highest levels of obesity and overweight and the five municipalities, but in Ensenada is where the highest percentages of both sectors of the population are recorded.

He indicated that through Isesalud and in coordination with the authorities of the XXII Municipality of Ensenada, a program to combat overweight and childhood obesity is applied, conducting medical visits in schools, talks with nutritional topics and promoting the practice of more exercise and physical activities by minors.

He pointed out that this is a problem in which there must be the participation of parents, educational and health authorities.

Workout Success


No wonder that so many give up so early on their new exercise plan.

The first day, the first week and the first month is full of pain, little success and lots of frustration.  Sore muscles tell you “just fuggeddaboutit!”.  Injuries say “what were you thinking?”.  Your tortured mind tells you that the upcoming workout should be procrastinated at all costs.

No, I had not let myself go to complete flab this year.  But, I was likely up 10-12 pounds at one point due to travel, weak mind and other distractions. Exercise and fitness goals are a huge part of my soul.

Waitaminute, we thought you did not own a scale and don’t believe in weighing yourself as a good measurement of fitness, right?  Right!  But, they way I feel, look and clothes fit tells me exactly how many weeks of serious effort are needed to correct my conditioning.

August 8 began my recent workout discipline.  I started with an easy chest and arms weight workout and a light 2 mile hike. The photo of my neighborhood above is my outdoor gymnasium.  Only required additives needed to these hills are good shoes and good attitude.

Today marks the 8th week completed of my path.  Out of 56 days, I missed only 8 for an 85% success rate.  More importantly, was that at week 2, I began throwing in some serious hill interval workouts to kick my bunz into puddles of protoplasm.

Today’s 12 repeat sprints of a 200 yard hill(approx 8% grade) followed by chest and arms weight session was a winner.  My new sofa grabbed me hard for a spontaneous nap today after this morning’s punishment.

About my diet, I slightly moderated the amount and type of food enjoyed.  Added fat with avocados, olive oil, coconut oil.  Preferring veggies and salads over rice, pasta and spuds.

Last night’s spaghetti dinner modification example including 1/3 the normal pasta serving.  The other 2/3 was zucchini and spinach.  Those 2 veggies go great with my red sauce and Italian sausage.

Cucumber, tom, apple, avocado, chicken salad with olive oil, lime and Tajin dressing

Yep, I like my beer, wine and occasional starch sinning.  But, I’m guessing my diet only changed approx 20%.  Biggest change was focus on adding veg intake.  In calorie terms, guessing I’m devouring 10-20% more than before due to the intensity of my workouts. Like my no scale rule, I don’t count calories.

It is fun to be in a place that I can eat virtually as much as I want.  Other than my beer and wine fixes, I’m lucky not to own a sweet tooth. Well, I need an ice cream score on occasion, so I load up my daily protein smoothies with ice, so that I have to spoon it.

Smoothies, salads, fish(not fried) tacos, stews/soups, pork/chicken/seafood, nuts, broccoli.  Nope, I’m not perfect on these, but, my trend with these fresh foods is my friend.

Food tastes better, my mind thinks more clearly and sexual performance and enjoyment are improved, youbetcha!

Sharing my success as encouragement for you and yours to find a way to improved health.  If you only walk around your block, that is better than sitting in your Barcalounger.

Bajadock’s 5 tips for long term exercise success:

  1. Find an exercise activity that you might enjoy. Hey, I don’t completely enjoy all of my types of different workouts, but, I enjoy taking on the challenge and the satisfaction of achievement.
  2. Set an exercise schedule, add a buddy if that helps you and get it done in 30-60 minutes.  A 10 minute high intensity interval workout is better than going out for a 1 hour walk.  Quality  and consistency win over quantity.
  3. Modify your diet.  Unless you are working out with intensity for 2 or more hours a day, you will not outwork a bad diet.  Find vegetables that you enjoy.  Do a one day per week “cheat” day to take care of your cravings.  Modify, don’t try anything crazy, because that won’t last long.
  4. A little bit of fruit , especially berries, in a smoothie(I like whey protein) is good.  Fruit juices and a whole lot of fruit might look healthy, but the sugar content will defeat your plan.  OJ in your morning is a weight loss killer!
  5. Extra bonus:  Until you reach some little point of success, weight loss, % of planned days executed, keep it your little secret.  I hear many announce their new plan or buy the shiny new equipment and discuss their purchase with 20 friends.  Shhhh, JUSTDOIT, exercise and wait until you have health news worthy of a press conference.  Thanks for reading mine, CHEERS.

Ensenada Weekend Road Closures


 

Bajadock: From the Ensenada toll booth south to downtown SHOULD BE AVOIDED Saturday, 30 September, from 11AM until 4PM, southbound or northbound.  2 of the 4 lanes of that stretch of coastal road will be closed to accommodate the Rosarito to Ensenada bicycle ride.  Yep, traffic will be moving, but, the 10 minute drive from toll booth to downtown or vice versa will likely take you one hour during the 11AM-4PM time period.  JUSTDON’TDOIT!

elvigia.net

In order to avoid agglomerations and vehicular incidents, the Municipal Public Safety Directorate (DSPM) informs citizens about the closure of roads for this weekend.

 

As of yesterday, the Rotary Club Street between Dunes and Coastal, where preparations are made for the Rosarito Ensenada Cyclist Ride, were closed in both directions.

On the occasion of this event at 10:00 hours this Saturday will begin the partial closure on the boulevard Fernando Consag and its returns, as well as the cruises of Boulevard Costero to Rocas Street and total closure of the lanes north of the same boulevard from Rocas Street to the Castle.

Sports circuit closures
On Sunday, October 1, from 4:00 p.m., all lanes will be closed with north and south directions of the Costero Boulevard between San Ginés and Estancia; and the eastbound and westbound lanes of the Esmeralda Boulevard between Costero and Pedro Loyola, due to the 1.6 mile Ensenada Grand Prix event.

The population in general is urged to respect the Traffic Regulations and the indications issued by police personnel who will monitor these activities; as well as to use alternate routes and leave with time of their homes to prevent any type of incident and / or agglomeration of road.

Healthy Life Secrets


Bajadock: The year 2017 has brought me more distractions from my daily exercise routines than imagined.  For me, exercise is in my blood, my mind and my spirit.
 
Happy to celebrate a solid full month of daily discipline in August.  I feel better, sleep better, think better, enjoy the taste of food more and even enjoy improved sex.  Okay, youbetcha, I have a healthy imagination!
 
Often, you have to get out of your own way to walk the path to success.
 
After an exercise layoff, the first workout, the first week and the first month of exercise routine can be very discouraging.  Pain, few results, unwilling muscles, fatigue and a weight scale scream fuhgeddaboutit!
 
Which is why I don’t own a weight scale.  My exercise physiology professor professed, “To see if you are losing weight, get naked in front of a mirror.  If you are fat, the mirror will not lie.  If you are improving the mirror will not lie.”.  
I’m very happy to back in the groove, one day at a time.
The mirror is smiling this morning. 
CHEERS to your health.
Most everyone is interested in living a long, healthy, and happy life. The near universal demand has given rise to a copious supply of charlatans selling “answers.”

Internet entrepreneur, conspiracy theorist, and natural health guru David Avocado Wolfe says that “superfoods” will extend your life. Freelee the Banana Girl espouses the benefits of a diet that’s vegan, raw, and yes, full of bananas. Gwyneth Paltrow seems to stand behind whatever kooky quackery will make her the most money.

The claims these characters make are flashy, marketed as fix-all solutions to the health problems that prevent us from living long and productive lives. They’re also fallacious. There’s little to no evidence to back most of their assertions.

The reality is that Wolfe, Paltrow, The Banana Girl, and many others claiming dietary or lifestyle “secrets” are simply out there to make a buck. The actual “secrets” to health and longevity are not secrets at all. Far from being flashy, they’re actually quite boring. And I’ll give them to you for free:

1. Exercise. The physiological benefits of exercise are so powerful a group of scientists likened exercise to a medicinal drug. Habitual exercise promotes a healthy weight, prevents diabetes, fights depression, and reduces your chances of dementia, among many other benefits. You only need to spend 150 minutes per week exercising at a moderate pace to attain these benefits. That’s merely 2.2% of your waking hours! For even more benefits, exercise 450 minutes per week at moderate intensity or 225 minutes per week at vigorous intensity.

2. Eat a Balanced Diet. Science has not identified a “healthiest” diet. “Everything in moderation” sounds vapid, but it has a lot of backing. Simply paying attention to what you eat seems to yield results, not any specific diet. If you want some specific tips, here’s a few that can be distilled from the research:

3. Don’t Smoke. The numbers are striking. Lifelong smokers can expect to live ten fewer years than their peers.

4. Make Friends. It sounds silly, but a meta-analysis from 2010 really drilled this point home. Examining 148 studies with 308,849 total participants, the researchers found that people with stronger relationships had a 50% increased likelihood of survival. What does this mean? According to the editors of PLoS ONE, this means that “by the time half of a hypothetical sample of 100 people has died, there will be five more people alive with stronger social relationships than people with weaker social relationships.” Whether through a reduction in stress or levels of depression, or some other factor, meaningful relationships help us live longer.

More tips could undoubtedly make this list, but if you follow these four “secrets,” the odds are good that you’ll live a long and healthy life.

Angie’s Pole Fitness


Returning from Ensenada weekly shopping trip and happened to notice a sign for a different kind of business. There is Angie’s List and there is the Rolling Stone’s “Angie” song. Upper left with the pink curtains is Angie’s Pole Fitness.

This is great news, as I have been needing to diversify my workout routine.

“Tonifica musculo, mejora postura , elasticidad, recupera el autoestima, quema calorias y mucho mas
VEN ANIMATE A TINIFICAR TU CUERPO DE UNA MANERA SEXY.”
On Reforma/Hwy1, Chapuletpec, east/inland side of road.  Find your pole!

San Pedro Martir Hikers Found


10news

UPDATE JUNE 27, 2017 – 9:08 PM

A close family relative told 10News Tuesday night that rescuers are with Morgan Fox and his two daughters, Claire and Maura.

“They brought food and blankets,” the relative told 10News via text messages. “They located a place to land a helicopter if needed.”

The relative added that a Mexicali mountaineering group is assisting rescue efforts. No further details were given at this time.

Stay with 10News for more on this developing story.

———–

BAJA CALIFORNIA, Mexico (KGTV) – The rescue of a San Diego father and his two daughters reported missing on a hike in Mexico has been put on hold.

Weather and fatigue have prompted the search and rescue team tasked with making their way up the mountain to put their efforts on hold for the evening, according to the family.

Morgan Fox and his daughters Claire and Maura were supposed to return from Mexico Sunday night, according to Fox’s wife. She called Mexican authorities to notify them of the problem.

A helicopter flew over Picacho del Diablo Tuesday and spotted the family, said Fox’s wife. She said her husband and his daughters used a thermal blanket to make a flag and wave to the helicopter.

The helicopter couldn’t land because of the rugged terrain. It lowered supplies to help the family until a ground team’s arrival.

According to Fox’s wife, no one appears to be seriously injured. Fox’s cousin was concerned because he has diabetes.

Fox is an experienced hiker who has climbed Picacho del Diablo, also known as Devil’s Peak, several times.

 

 

 

Mexico Legalizes Medical Marijuana


leafly.com

A decree issued by Mexican President Enrique Peña Nieto today confirmed that Mexico has legalized cannabis for medicinal use after overwhelming support from Mexico’s Lower House of Congress.

Peña Nieto was once a vehement opponent of cannabis legalization, but has since called for a re-examination of global drug policy after a nationwide public debate on legalization in early 2016. “So far, the solutions [to control drugs and crime] implemented by the international community have been frankly insufficient,” Peña Nieto told the 2016 United Nations General Assembly Special Sessions in April 2016. “We must move beyond prohibition to effective prevention.”

Mexican President Enrique Peña Nieto
Mexican President Enrique Peña Nieto 

Last year, Peña Nieto even went so far as to introduce a measure that would allow Mexican citizens to possess up to an ounce of cannabis without repercussions, but the bill stalled in Congress.

The medical marijuana bill sailed through the Senate with ease in December 2016, and Mexico’s lower house in parliament passed the bill in April with a vote of 347-7 in favor of approval. Mexico’s Secretary of Health, Dr. José Narro Robles, voiced his support for the measure, saying, “I welcome the approval of the therapeutic use of cannabis in Mexico.”

The decree was issued by the president today and specifies that the Ministry of Health will be tasked with drafting and implementing the regulations of “public policies regulating the medicinal use of pharmacological derivatives of cannabis sativa, indica and Americana or marijuana, including tetrahydrocannabinol, its isomers and stereochemical variants, as well as how to regulate the research and national production of them.”

Peña Nieto’s decree effectively eliminates the criminalization of the medicinal use of cannabis, THC, CBD, and all cannabis derivatives, as well as legalizing the production and distribution of cannabis for medicinal and therapeutic uses.

“The ruling eliminates the prohibition and criminalization of acts related to the medicinal use of marijuana and its scientific research, and those relating to the production and distribution of the plant for these purposes,” stated the Lower House of Parliament, known as La Cámara de Diputados.

Currently, the only cannabis that will be permitted must contain 1% or less of tetrahydrocannabinol, and the Ministry of Health will be required to study the medicinal and therapeutic effects of cannabis before creating the framework for a medical marijuana program infrastructure.

There will certainly still be hurdles to overcome on the bumpy road to medical marijuana, but Mexico just surpassed the biggest obstacle so far.

Sensual Storms


Thanks to friend, the “Coolest Bean”, here is a peak into my excitement, could be lust, for big storms.

I have never experienced a recorded hurricane, but, my now neighborhood, on the south end of Ensenada, Baja California, has seen at least three 80+MPH storms in my 10 years of residence.

One of my favorite storm memories was in Steamboat Springs, Colorado with my girlfriend in 1987.  We enjoyed a huge dwelling at Kutuk Lodge with big windows viewing south on a summer weekend.  While wining and chopping veggies for a salad, the wind became fierce.

We stopped our butcher block bingo dance in favor of the view through a huge window showing a dark grey wall of water in the sky approaching from the south with a decent-but-no-recuerdo bottle of grape juice.  It was at sunset. The storm event likely lasted a total of 30 minutes.

But that Colorado evening of thunder, wind, rain, food, wine and ensuing frolic have stayed with me for more than 30 years.  I have lost track of D.A.S. and hope she is well.

Having lived most of my life in the desert of Colorado(28 years) and now the desert of Baja, rain is a sensory rich event for my soul.  My home in Ensenada receives approx 8 or 4 or 6 inches(must be a guy thing) of precipitation annually.

The mini squalls of approx 1 mile diameter that dance across Bahia Ensenada during “winter” are amazing entertainment.  They excite me more than a tv sit-com…do they still make those, or am I too old and white?… or a reality click bait program…or the “my politician is better than your politician” gaggle of adolescent baby bummers.

My friends are as different as each storm cloud formation.  Eccentric buddies are a postive energy field for me.

If I am lucky enough to enjoy a front seat to a storm, a bottle of wine, a simple dinner and share it all with good friend, I am lucky enough.

My wish is reality, as I am in Florida sharing my dream today with my favorite girl: mom. Two inches of rain fell today.  Two bottles of wine are also down. A.C. Jobim is playing.  Buena suerte.

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