Learn How to Apply Sunblock

I have a bad habit of not reading directions. Most of the time it isn't a big deal, but when it comes to protecting yourself against the sun, reading directions is necessary. This weekend, we celebrated Memorial Day like many other families with a day at the beach. For the first time in my life, I actually read the directions on how to apply sunscreen lotion. I was surprised to learn I have been doing it wrong my whole life. What makes it worse, recent studies from the University of North Carolina have told us that applying sunscreen incorrectly can be more harmful than not using any sunscreen at all.

Here are some interesting insights into the world of sunscreen:

• SPF (sun protection factor) indicates the time a person can be exposed to sunlight before getting sunburn with a sunscreen applied (compared to the time they can be exposed without sunscreen). For example, if you burn after 12 minutes in the sun, you would expect to burn after 4 hours if protected by a sunscreen with SPF 20.
• Conventional sunscreen does not block UVA as effectively as it does UVB, and an SPF rating of 30+ may translate to significantly lower levels of UVA protection according to a 2003 study. The best UVA protection is provided by products that contain zinc oxide or mexoryl.
• You can still get sunburned no matter what your ethnic background, whether or not you have a "base" tan and even on a cloudy (or in the shade).

Read the directions on your particular sunscreen lotion, but here are some recommendations:

• Apply sunscreen at least 30 minutes prior to exposure, about one ounce should cover an average human being.
• Make sure your skin is clean and dry (no sweat) before applying.
• Re-apply sunscreen 30 minutes after being in the sun regardless of physical activity or circumstance.
• Re-apply every two hours after that (more often if you are swimming or sweating).
• Sunscreen should be applied anyday you are going to be exposed for more than 20 minutes.
• Apply sunscreen underneath make-up. Don't forget about lip balm with SPF of at least 15.
• Sunscreen should last 3 years under ideal conditions.

In case you forget to cover up and apply sunscreen, the resulting sunburn can be painful as well as dangerous. It may take up to 24 hours before the full damage of overexposure is visible.
The two most common sunburns are first-degree burns and second degree burns.
First-degree sunburns cause redness and will heal, possibly with some peeling, within a few days. These can be painful and are best treated with cool baths, aloes, moisturizers and hydrocortisone creams. Avoid the use of “-caine” products (such as benzocaine), which may cause sensitivity to a broad range of important chemicals. Aspirin taken orally may lessen early development of sunburn.
Second degree sunburns blister and can be considered a medical emergency if a large area is affected. When a burn is severe, accompanied by a headache, chills or a fever, seek medical help right away. Be sure to protect your skin from the sun while it heals and thereafter. Most studies have found an association between sunburn and enhanced risk for melanoma, particularly if you suffered severe childhood or adolescent sunburn since there is more time for melanoma to develop over your lifetime.

Here are some great websites to that offer amazing skincare products:

Skin Info

Sephora

Veridien

Skin Care RX

Have a great summer, just remember to slather it on before you step on out.

Swimming Pool Workout

With temperatures soaring into the 80's this weekend, I decided to take the plunge (literally). When it gets this hot, the exercises we normally enjoy (running, biking, tennis) become more labor and less love. Swimming, and aquatic workouts, are a great way to beat the heat and to add a variety to your workout routine.

Here are some benefits of water workouts:

• Training in an aquatic environment improves your blood flow, fluctuates your body temperature and enhances muscle conditioning.
• The unique properties of water allow for creative and aggressive fitness programming. The viscosity of water allows you to push, pull, run, jump, jack and jog much harder. Plus the constant resistance water provides trains more muscle groups simultaneously.
• The buoyancy of water allows for vigorous physical activity with minimal joint impact. For example, if you are in water that is at chest level you will be bearing only about 25-35% of your body weight. If you simply flex at your hips and knees and lower into the water at shoulder level you will virtually eliminate impact during fitness activity.

Instead of just swimming laps, try mixing up your workout routine in the pool. Here are some great exercises:

• Float on your back and do crunches.
• Grab a flotation device (like a funoodle) and head to the deep end and run in place. This exercise works your core to the max because you are forced to keep vertical alignment.
• Jog in place with knees wide (both forward and backwards).
• Jumping Jacks & Lunges.
• Cross Country Skiing by jumping one leg forward & one back, switch legs jumping the other one forward and the other one back
• Jump squats with feet shoulder width apart perform a small bounce.
• Work your quads by lifting one leg off the pool bottom and hold your foot in your hand. Point the knee down to the bottom of the pool keeping the knees close together. Repeat on opposite leg.
• Strengthen your glutes by standing on one supporting leg. Lift your other leg straight out in front with hands under your leg to support it. Repeat on opposite leg.
• Work your chest by opening your arms out to the sides clasping hands behind the back. Keep your abdominal muscles strong while you stretch the chest (pectorals).

You can pretty much mimic any exercise you do in the gym in the pool, using the water as resistance. You can increase the resistance with water gloves, weights and funoodles. Make sure you stay hydrated during your water workouts and have fun. Below are some great websites for all sorts of aquatic exercise tools, including workout DVDs:

http://www.waterworkout.com/?OVRAW=pool%20swimming%20workout&OVKEY=pool%20swimming%20exercise&OVMTC=advanced&OVADID=1218730512&OVKWID=8973070512

http://www.aquatic-exercise-equipment.com/

http://sprintaquatics.com/default.asp

Last Minute Getaways-Best Website

I was swamped at work this week and found myself daydreaming of far away places. Being the penny pincher I am, I wanted a travel service that offered great deals on last minute vacations. After hours searching the web, I found some great website:

• Last Minute Travel - nicely organized by travel preference, but the destinations page is very limited in information. Besides, I don't want to navigate a bunch of other websites to figure out what I'm going to do in Montreal for 3 days.
• Travelocity's Last Minute Deals - I didn't find that many great deals, but the interface is easy to use. I also don't like the long list of destinations. When looking for a last minute trip, I want a limited selection of really great value vacations. This is more of a watered down list of tons of vacations of dubious value.
• Cheap Tickets Last Minute - Absolutely pathetic. You have to pick the destination and then it tells you how much it costs.
• Expedia Last Minute - This is the best of the "major" travel sites. You choose your departure city (like Travelocity's) and it gives you a list of good travel packages (albeit limited). You also can choose flights, hotels, cruises and other options. It even gives you tips on booking last minute travel (e.g., cheap weekend flights are released on Tuesday).

The best website ever for last minute trips is also the site that specializes in last minute vacation packages, I am referring to Site 59. If you have never been, you must check it out. Before long, you will be chasing your Monday blues away with thoughts of a long weekend in Paris or a quick retreat to the Bahamas. Here are some great features of Site 59:

• You can book up to 3 hours before take off. This is perfect for the spontaneous vacation (my favorite).
• Email alerts on great deals.
• The ability to book Flight + Hotel in one place. You can even add a car rental to your reservation.
• Flexibility to choose departures by dates or range of dates of the next week or two.
• Allows you to choose two different departure cities for those exciting "meet me in..." rendezvous.
• They even offer gift certificates!
• They even have a great little feature that categorizes the vacations (e.g., beach, romantic, luxury, international, food & wine, etc.)

Here are some great tips offered by Site 59 on last minute travel:

"Site59.com, the recognized leader in last-minute online travel, is sharing its top 10 tips, so everyone can be "in the know" on how to book the most convenient weekend escape. Getting away on a whim doesn't have to tax your wallet or your time, so keep these top 10 tips handy before you lock-in that last-minute trip.

1. TRUST THE EXPERTS: Find a website that caters to last-minute travelers.
Site59 is all about last-minute weekend travel. While some websites say they "do" last-minute travel, Site59 pioneered it. Focusing solely on travel at the 59th minute allows us to develop partnerships and technology to serve the last-minute leisure customer better than anyone else.

2. FLEXIBILITY IS KEY: The more flexible you are with your travel dates and destinations, the sweeter the deals! Site59 not only offers customers a wide array of date pairs at various price points, but also prides itself in serving up flexible price comparisons based on similar destinations and interests to help travelers get the best possible deal.

3. FIND THE MOST LAST-MINUTE: Booking windows vary between sites, so it is important to understand just how spontaneous you can be with your travel plans.
Site59 has the shortest booking window of all the packaging options on the Internet. Deals are available from over 150 North America cities to over 170 destinations–spanning the United States, Canada, Mexico, the Caribbean, Latin America, South America, and Europe–starting 14 days in advance, up to three hours before departure for domestic getaways, and up to five hours for international escapes. Should you decide this morning that you would rather be on a beach in Mexico, with Site59 you could be there tonight with plenty of pesos left over for margaritas!

4. THE DEAL IS IN THE PACKAGE: Travel providers offer the best deals when their inventory is sold in a package. Everyone's a winner–you get a great deal on a hassle-free weekend experience and suppliers don't have to let the seat, room, or car go empty or unused.
Site59 sells a variety of travel packages up to 70% off when compared with published rates for air and hotel reservations booked within 7 days of departure. Get everything you need for a great weekend in a single transaction by choosing from Flight + Hotel (add a car if you like), Flight + Car, and Hotel + Car packages.

5. KNOW BEFORE YOU GO: Make sure you can choose from trusted travel brands and are not kept in the dark about your trip details (airport details, flight times, hotel property information, and rental car options, just to name a few). Site59 gives you all your trip details upfront–no surprises. We work closely with some of the top travel providers in the industry, negotiating the best prices available on unsold inventory. You'll select from brand-name airline, hotel, and rental car suppliers and be provided with details about your trip so you'll always know when you're leaving, where you're staying, the cost of your trip, (including Taxes & Fees) and all the other important details before you commit!

6. HAVE YOUR DEAL AND EARN MILES TOO: Make sure you get frequent flyer miles with your last-minute travel booking–you've earned them! With Site59, you get a great travel deal AND you earn miles on most flights.

7. SEEK OFF-SEASON SAVINGS: Off-season destinations can be where the best deals are found, so head to the beach in August or go skiing in March. Site59 offers counter-seasonal deals to amazing destinations at a fraction of what it would cost in high season. Our luxury packages are a particularly strong value during this time, resulting in a four- or five-star experience on a two-star budget!

8. FLIP YOUR PERSPECTIVE: Similarly, leisure destinations are often wide open during the week and business destinations are empty on weekends, so great deals can be had. Site59 offers international travel from Wednesday to Wednesday so you can lounge around on less-crowded days. And weekends are the perfect time to visit a big city with popular museum exhibits and exclusive restaurants that empty out when business travelers head back home.

9. SPEND YOUR TIME TRAVELING, NOT SEARCHING: Don't waste what little free time you have surfing websites to put together an unforgettable travel experience. Find a website that conveniently does it for you. Site59 has already sweated the small stuff for you by planning exciting weekend getaway packages. Our travel team researches every destination offered on Site59 and writes up whimsical, spontaneous trip ideas so you can see the possibilities by trying someplace new–even cities you may never have thought about before. And with our free Top Picks e-mail newsletter, Site59 travel guru Patty Griffin uncovers hidden getaway gems and weekly site specials.

10. SEE A DEAL YOU LIKE? GRAB IT AND GO: Inventory moves fast at the last-minute, with pricing and availability that can change in an instant. Remember to act quickly when you find that incredible deal! Site59's premier packaging technology constantly searches for unsold airline seats, hotel rooms, rental cars, and other travel extras and bundles them together into dynamic, real-time packages. These deals are fun, affordable, and best of all, only available at the spur of the moment. Remember–he who hesitates stays home!"

Week Long Alaskan Cruise for $500

TRAVEL ALERT: I just received a call from my friends at Dreams Alive Travel (813-240-0946) on an incredible travel deal that I wanted to tell you about.



7 Day Alaskan Cruise aboard Holland America's Award Winning Ship, Volendam.

• Celebrate 4th of July in style as you depart Seward, Alaska on June 29th and finish the cruise in Vancouver, Canada on July, 6th.


• Inside cabins start at only $499, with outside cabins just a little more at $549 per person (based on double occupancy, prices do not include taxes, port charges or additional fees).


• Ports of call include: Hubbard's Glacier, Icy Strait Point, Skagway, Juneau, Ketchikan.


• Price includes Shipboard Accommodations, Meals, Some Beverages, Onboard Entertainment and Daily Activities, Port Charges, 24-Hour Room Service.

Check out Cruise Critic's Review of the Volendam.

For more information on this cruise, including a list of onshore excursions, visit Holland America's website.

My New Best Friend is a Foam Roll

Foam rolls, once the tool of physical therapists, can become your own personal masseuse, physical training tool and stretch coach. Foam rolls or foam rollers are important for functional stabilization programs and rehabilitation. They can be used by themselves or with resistance bands or loops. Stand or lay on the foam rolls to build balance and coordination. Lay with the foam roll positioned length wise down the spine to stretch shoulders, or across and under the lower back to stretch the back, shoulder and legs. While lying on the foam, roll back and forth to massage muscles and improve balance. Foam rolls are a great tool for improving flexibility, balance and strength. They are fun, easy to use, and inexpensive (check out PTMart for a nice selection).

To use as a massager, simply press down on the foam roll on sore muscles as if you were rolling out dough. To target back and neck muscles, lay on the ground with your legs bent at a ninety degree angle (like you were about to do a sit up) with the foam roll under your butt. Using your feet, walk forward causing the foam roll to start at your tailbone and work up your spine to your neck. Guaranteed to send amazing sensations up and down your body. It also works great on feet too. Simply sit in a chair and put the foam roll underneath your feet and roll them in and out (these things are so affordable you can get a separate one just for your feet if you don't like the idea of using it on the rest of your body).

To improve muscle elasticity and flexibility, try these targeted exercises using the foam roll:

• For plantar warts, stand in a doorway for balance and place one foot on the foam roll with your knee slightly bent. Roll your foot forward (essentially putting your weight on the one leg with the foot on the roll). After a lot of practice, you can put both feet on the foam roll and roll forwards and backwards.
• For calf strains, sit up on the floor with both of your feet straight out in front of you. Place the foam roll under your ankles. Pressing up with your hands (which are next to your hips as if you were doing a dip), move your body weight forward and backwards to move the roll over your calves. This is an awesome exercise for balance and strength (plus shredding your triceps in the interim).
• To alleviate runner's knee, assume the same position as above, but put the foam roll under your upper thigh/hip area. rotate your legs and torso onto the knee in pain and place both hands in front of your (like George Costanza posing in his boxers in that hilarious episode of Seinfeld) and bring your back leg over the front of your bad knee. This is a very common stretching position, the only difference is the foam roll is underneath you. Using your hands, "walk" yourself back and forth so the foam rolls between your hip to just above your knee and back again.
• For shin splints, assume the push up position with the foam roll right below the knee. Keeping weight on the roll at all times, walk forward and backwards to move the roll between the knee and your ankle. Add some push ups while you do this and some planks (resting on your forearms with your hips engaged) and you not only alleviate your shin splints, but you have a great workout.

There are a million other uses for the foam roll. Try balancing on the roll (like log rolling) for a great core workout and to improve balance. Do air squats, lunges, mountain climbers, supermans and a load of other pliometric exercises. I have even seen yoga classes employ this useful tool. In a world of overpriced equipment, crowded gyms and our busy lives, these under $10 tools allow you to have a create workout at home and then you can use them for a great massage.

Post some comments on what you do with your foam roll. I look forward to hearing from you.

High Interest Checking & Savngs Accounts

The stock market has been smoking hot the last couple of months (and hit a new high yet again today). I am not one to declare the sky is falling, but at these lofty highs it does make me a little bit nervous. Right now I am not committing any new money to the stock market. Instead, I am looking for investment alternatives that still offer great returns for my money.

Back in March I told you about investing in foreign denominated certificates of deposits. These are FDIC insured CDs that provide not only high interest rates, but you can make even more money as the value of the U.S. dollar declines against foreign currencies (which it has). For example, if you invested in a 3 month CD denominated in Icelandic Krona back in March, upon maturity your effective interest earned would be over 14%! Not too shabby. The effective interest rate on the CD was 12.75%, but the dollar as tanked against the Krona in the past 3 months and additional gains were made through the currency transaction.

Does this sound too complicated? Not to fear, you can earn a great return on your money these days by simply opening up a checking account. That's right, there are many banks (both online and brick & mortar) who are offering over 5% on their checking and/or savings accounts. Many of these banks don't charge fees and no minimum deposit is required. Here is a look at some of the best:

Washington Mutual (WaMu) - 5.0% savings rate, free checking, waived fees, Free ATM withdrawls and more.
E-Loan - 5.25% savings account rate, no fees, easy online application.
Emigrant Direct - 5.05% annual percentage yield on savings account, great online banking site and even better they have a Platinum Mastercard that offers cash rebates of 1.4% on all purchases with no limits.
FNBO - 6% savings account interest rate (for a limited time) with no fees or minimums.

Here's your strategy. Keep only enough cash in your checking account for 2 months of expenses. Anything else, including any money sitting around in a savings account yielding a paltry 1.8%-the nationwide average, needs to be moved to one of the banks above IMMEDIATELY. Almost all of them offer free checking and some sort of ATM program so you can use your savings account just like a checking account. All of this money is FDIC insured so you can rest at night knowing you are maximizing the return on your cash and are protected from the inevitable stock market correction.

Prenup: Don't Get Married Without One

Some people flip immediately to the obituaries in the morning paper, my wife, on the other hand, goes right to the wedding announcements. This time of the year, the paper is loaded with announcements of couples exchanging vows at the First Church of Holy Matrimony.

Instead of describing the wedding dress, the rubbery chicken served at the reception and what all inclusive island honeymoon they went on, I wish the wedding announcement would proudly declare that Timmy & Susie entered into their marriage with not only a marriage certificate from the state, but a signed prenuptial agreement. After all (no matter how unromantic this may sound), a marriage is a contract between two people. Any contract should be written down and signed so there isn't any confusion. This is exactly what a prenuptial (or postnuptial) agreement does.

Prenuptial (or prenup, antenuptial, premarital) agreements aren't only for rich people, they are for everybody. If you have children already and are entering a second marriage, a prenup can define what premarital assets should be left to your children when you die. Otherwise, the surviving spouse can end up with most of the estate and leave your kids out in the cold.

No kids? Doesn't matter. How well do you know your future spouse's financial background and debt (credit card, student loans, etc.)? Did you recently inherit some money from a relative? Do you own your own business? Prenups will prevent you from "absorbing" the debt of your partner, spell out how the assets should be divided in the event of a divorce and can even decide in advance on whether alimony will be paid. If you don't have a prenup than the courts of your state get to decide who owns what during the court proceedings.

Under the law (in the absence of a prenup stating otherwise), a spouse usually has the right to:

• share ownership of property acquired during marriage, with the expectation that the property will be divided between the spouses in the event of a divorce or at death.
• incur debts during marriage that the other spouse may have to pay for
• share in the management and control of any marital or community property, sometimes including the right to sell it or give it away.

Now that we know why we should get a prenup, below are some tips on how to get started:

• Start early. The best thing to do is to discuss prenups before you even need one. If you are getting serious about someone, talk it over one night during dinner. Relationships are about communication. I hope anybody would share their thoughts (and know their partners financial history and habits) before entering into the sacred bond of marriage.
• If you haven't talked about it already, blame your accountant, lawyer or a news story. Just make sure you do it early in the engagement (or before).
• Include only items related to assets and liabilities. Everything else is nonsense and unenforceable by the courts. This includes cliff and sunset provisions. Cliff provisions state if the marriage only lasts a short time that the one spouse will get far less than if the marriage lasts a long time. On the flip side, the sunset provision nullifies the prenup (or postnup) if the marriage lasts a long time. Don't include either of these or any other stupid clauses not related to material property.
• Contact an attorney. Lawyers are going to cost a lot less to draw up a prenuptial than both of you getting a divorce attorney and battling it out at the end. Just make sure you are both present and are satisfied with the lawyer and the agreement. Definitely discuss what your thoughts are before going to the office so neither person feels "blind sided" in front of the attorney. Also, make sure the attorney isn't your college roommate or best fried. Your spouse may feel like they are being bamboozled. Instead, use a neutral party.

Still don't feel like you need a pre or postnup? If you are absolutely against it, here are some things you can do:

• Put pre-marital assets in a trust. This may provide some protection against divorce or probate proceedings. Just make sure to tell your future spouse that you have a trust.
• Keep a separate savings account and DO NOT TOUCH IT. If you inherited money, sold a business or what not, create a separate savings account before you get married and don't do anything to it. If a divorce is inevitable, you should be able to prove to the courts that this account was a premarital asset.

Nobody likes talking about prenups and divorces (especially when you aren't even married yet), but they are a reality in today's world. You and your spouse shouldn't feel threatened by discussing these topics and it may even help your relationship in the long run. One of the best things my wife and I did before our marriage was go to a class sponsored by our local church that may each one of us answer questions on all kinds of topics. We then sat together and went over our individual answers together and discussed those topics where we had differences. I learned so much about my wife in those 2 hours. Hopefully by getting a prenuptial, you too will open up dialogue about the sensitive issue of money.

Additional Resources on Prenups:

Forbes Article

CNN Money Article

Suze Orman's Article

I'm Buying a Grill

Believe it or not, I've never bought a grill before. The one I use now was given to me as a college graduation gift (I think). It works great and I've never really given thought to replacing it. The sad part is I am not replacing my grill, but buying a grill for my mom for Mother's Day. Forget the flowers, sappy cards and gift certificates to the spa. My mom wants fire and heat to sear pieces of meat. Now that is a gift for mom.

Since I research even the tiniest of purchases, I started my due diligence a couple of weeks ago to determine the perfect grill. It is amazing the wide variety of choices and options in today's market. Here is my plan of attack and hopefully it will help others in the market for a new grill.

Location- First you need to decide where you are going to set up your outdoor grill station. Ideally it should be at least 15 feet away from your home, shed or shrubbery (to avoid flare ups from burning down your house). If you have only a small space, you don't want some gargantuan grill unit. If you are going to grill in one area, yet store the grill in another area, make sure you get one on wheels. Grills are heavy and you don't want to lift hot, heavy metal around.

Usage- This is probably the biggest guideline for getting a grill. Do you grill for large groups of people and need a multi burner unit? Do you BBQ (which is different than grilling) for smokey flavor and want a smoker, charcoal or wood burning grill? Do you infrequently grill and just need something inexpensive and easy like an electric or gas grill? Than there are the options that go with the grills: side burners, smoke boxes, rotisseries, warming racks, storage areas, etc.

Fuel- This is where the debate begins. Some people are die hard about charcoal, but for me gas/propane is the way to go. Gas grills are a little more pricey, but it is really no fuss, no muss. You go outside, push the electric starter and voila, fire. In order to impart wood flavor, I soak a log in water and place it right ontop of the gas flame or take the wood chips you can find in the grocery store and put them in a disposable aluminum pan with holes cut in the bottom.

Material- Obviously 300 grade all stainless steel construction is the best (bring a magnet to the store to test it out), but this is very expensive. I actually don't get hung up on the overall material of the grill itself. Instead, I'm concerned with the grill grates themselves. I want cast iron or porcelain grates that are nice and thick. They should have some distance from the flame source to prevent too many flare ups, but close enough to get super hot. There are many excellent gas grills on the market for $300-$500. These are made of high quality material other than stainless steel and will last for nearly a decade (like my own grill). Just make sure you keep it clean and covered.

Cost- The range is costs for grills is ridiculous. You can get electric grills for under $100 bucks and stainless steel grill "kitchens" for over $10,000. The good news is once you answer the questions above, you will fall automatically into a price category.

I am not even going to talk about BTUs, but it is pointless. BTU's measure the amount of gas used, not temperature. Just make sure your grill has a thermometer or you buy a grill thermometer. This add on is crucial for both barbecuing (slow, low temperature cooking) and grilling (fast, high heat cooking).

Reviews of Grills

This summer I will feature a lot of different stories of BBQ and grilling (recipes, pizza on the grill, cleaning your grill, Big Green Egg review, dessert on the grills, add-ons, etc.).

This is the grill I bought for my mom.

Please let us know what your favor grill is, whether you like charcoal or gas, what add-ons do you have, etc.

Resting Your Way to Bigger Gains in the Gym

Do you know what is just as important as the amount of reps, sets and weight you lift at the gym? The answer is the amount of time you rest in between those sets and exercises. Timing is everything. If you rest too long, you lose the aerobic benefits and intensity of your workout. If your rest period is too short, your muscles fatigue and your gains will be cut short.

The old standard rule of rest periods in between sets is 60-90 seconds. Experts say this time is ideal for muscle gain since growth hormone and testosterone are best produced when your rest period is of a moderate length. However, if your goal isn't muscle gain, this time frame may not be best for you. New studies show that for weight loss (less than 60 seconds), shorter rest periods are better and for strength gains, longer rest periods (3-5 minutes) are optimal.

Let's take a look at three of the most common areas of why people lift weights:

Muscle Growth
Your body is really made up of two types of muscle fibers, Type I (slow twitch) that are used for long duration activities such as running, biking, etc. Type II (fast twitch) muscles are used for short, explosive activities like weight lifting, sprinting and jumping. Since the two types of muscle respond differently, I would recommend alternating your rest period each week. Try both shorter (<> 3 minutes) rest periods, which will keep your muscles guessing and lead you to bigger gains in the gym.

Muscle Strength
If you prefer strength and are not concerned about large muscles, you should be prepared to gain some degree of muscle growth. Getting strong and growing muscle go hand-in-hand. Bigger muscles usually mean stronger muscles. When participants wish to increase their strength, they usually mean their one-repetition maximum, or the heaviest weight they can lift one time with proper form and no assistance. This usually requires longer rest periods (three to five minutes) between sets to replenish the proper anaerobic energy sources (adenosine-triphosphate and creatine phosphate).

Weight Loss
The ability to repeat or maintain high intensity activity (sprint running, sprint cycling, football plays, weight-lifting, etc.) is probably the best way to shed fat and the pounds. It has been generally accepted that shorter rest periods are more beneficial for optimal weight loss. One great way to shorten your rest period is to circuit train. Circuit training involves immediately moving from one exercise to another after a single set or a group of 2-3 sets (with only 30 seconds rest in between sets). Another variation on circuit training is to work different body parts after each set (or group of sets) to allow for greater recovery time of a muscle group. For example, you can bust out a set of bench presses and then run to the lat pulldown machine and then run to do a set of deadlifts. Or you can do three sets of bench presses (resting 30 seconds in between each set) and instead of doing another chest exercise, go to the lat pulldown and do three sets (again, resting 30 seconds between each set). I love to do all kinds of variations on this. I will even jump on the treadmill or bike and sprint for 5 minutes. The end result is keeping your heart rate up by staying active the entire time in the gym. The only issue is in a crowded gym, it is hard to run to each machine. You just have to be flexible and have a large arsenal of exercises for the body parts you are working on.

How long do you rest in between sets? Do you have any favorite gym exercises you would like to share? Post a comment and let us know.

Trip Report: Kentucky Derby

On my first day of Anthropology class in college, the professor asked us to write down 20 things we wanted to do before we died. I came up with about 60 in half an hour. One of the top things on my list was to attend the Kentucky Derby. This year I was finally able to scratch it off my list.
Worried about the weather forecast and my ability to attend such a raucous event with a broken leg couldn't dampen our spirits. We boarded the Delta flight to Cincinnati (about 1.5 hour drive from Louisville) without incidence or event. The only thing I must say is I requested wheelchair assistance from Delta weeks prior to my flight and called to remind them 3 days before my flight. Basically, they give you a wheelchair, but never offered anybody to assist us through security and such. My wife was a trooper and pushed me around.

We arrived at CVG (Cincinnati/Northern Kentucky airport) and proceeded to board a shuttle to Avis rental car. I booked my rental car through Hotwire. Typically, I can get really good rates on Hotwire for rental cars (not much else though) and this was no difference with a full size car being only $18 per day. When I arrived there was a long line and only 2 attendants working. It took forever. When I approached a desk, the clerk offered to upgrade me to a Chrysler 300M for $10 more per day. After saying "no way", we proceeded to wait 30 more minutes for our full size car. I think it is ridiculous that it takes over 1.5 hours to rent a car (even with a prior reservation). I guess I need to join the preferred service for each rental car company so all I need to do is sign and drive.

The drive down to Louisville was beautiful. We stopped at the Newcastle/Sligo exit along Interstate 71 to meet up with Laraine Stanley of Family Farm Project. I found this farm through Eat Wild (check out my Eat Local & Organic post). We picked up some burgers and short ribs from grass fed Kentucky beef (more on this later) and we were on our way.

Upon arriving in Louisville, we drove through the beautiful Rolling Fields/Indian Hills area to meet up with our hosts for the weekend, Pete & Catherine (and their adorable son, Louis). We "checked" into their beautiful home and quickly ordered some excellent nouveau Chinese food from August Moon Chinese Bistro. We feasted on orange peel beef with Grand Marnier reduction, spicy shrimp with vegetables and sauteed chicken with Chinese vegetables. The menu is a lot more adventurous than what we ordered. The food was much better than most, but too similar to the ubiquitous PF Chang's for me to declare the food excellent. After dinner, Pete treated us to his grandfather's secret recipe for Mint Juleps. I am not at liberty to give away the recipe, but will give you one hint: do not muddle the mint. Instead, place a big stalk of mint in your Bourbon, sugar and crushed ice concoction and enjoy the olfactory effervesence of the the mint tickle your brain as the mint hits your nose with every sip.

The next morning the sky was dark, but our spirits were bright as we prepared for the Kentucky Oaks. This is a precursor, or should I say dry run, for what was to come on Saturday for the Derby. The crowds are just slightly less than the Derby, but the action and pomp is all the same. The quality of horse races make it easily in the top 10 of all races in the world. We pulled up to Churchill Downs with its twin spires even more imposing in the darkened sky. It rained briefly upon arrival, but we enjoyed a comfortable overcast day for the remaindeer. The nice thing about Churchill Downs is it allows you to bring food in clear containers to the event. For both days we feasted on a trio of sandwiches (tenderloin, turkey, country ham), pasta salad (penne with toasted pine nuts, kalamata olives, feta cheese and grape tomatoes), fruit salad and the best brownies in the world (Barefoot Contessa's recipe). Better yet, we could smother the sandwiches with Henry Baines sauce. This is like A-1 on steroids and a Louisville specialty.

As the day ended the skies opened up. Luckily we were safely in the Buick Roadmaster as we made our way to Pat's Steak House. This is another Louisville landmark. You gotta love a place that only takes cash in this day and age. The cocktails were weak, the wine list pathetic and the appetizer list unappealing. Despite these shortcomings, this is a must visit restaurant, if only once. The walls are adorned with vintage photos of Louisville, the waiters adorned with green jackets as if they were all winners of the Masters and the fluffy yeast rolls melted in your mouth. The steaks were okay, the Lima beans were buttery and I loved the family style servings of the rest of the veggies (if you can call canned green beans studded with bacon and cauliflower swimming in creamy cheese vegetables). After stuffing our faces with 24 ounce Porterhouses, there was no room for dessert.

Derby Day. Saturday morning was glorious. The weather was a little brighter than Friday and we actually made it through the whole day with only a brief drizzle. The crowds flooded into the Derby to see hats, celebrities and horses (in that order). Our luck on picking winners was much better. Maybe it was the lucky parking space reserved for us by Lorenzo and his wife, Bonnie. Two free spirits who have the best view of the twin spires of Churchill Downs from their front porch. Inside Churchill Downs was $1,000 mint juleps served in a gold cup, fancy cigar shops in a make shift tent and all the libations and food you could stuff your gullet with. There are so many ticket options for the Derby. Although we basked in the privacy of a 3rd level box on the rail about 50 yards from the finish line, a perfectly acceptable "walk around" ticket that provides you with no seat goes for a health $400. This option allows you to see the stars (we saw Bobby Flay and Kirk Herbstreit) and the races from the comfort of your own two feet. The other option is to brave the infield. This is closer to a rock concert atmosphere than the gentrified surroundings you find in the main gallery. Same race with two totally different experiences. Make sure you reserve time to check out the stables, the paddocks and all of the various vendors poised to sell you goods commemorating your witness of one of the world's greatest sporting events. Even with the 3rd largest crowd in Derby history, the place didn't seem too crowded. The lines for tickets and drinks move quickly and there are plenty of walk around vendors selling $9 mint juleps in commemorative glasses (beware though these are premixed juleps that hardly pack a punch).

Exhausted after a long two days of drinking, gambling and gawking we decided to grill out the grass fed beef treats from the Stanley's farm. We through the burgers on the grill and since they are super lean they took no time to cook. For the short ribs, we boiled them for 40 minutes in salted water with bay leaves, garlic cloves and peppercorns. We glazed them with a mixture of equal parts Cattleman's BBQ sauce, Dijon mustard and maple syrup and threw them on the grill for 10 minutes to finish cooking. The ribs were still loaded with fat and a little dried out from the extreme heat of the grill. Next time, I would simply sear the short ribs with chopped onion and garlic over high heat and then braise them in the BBQ mixture above (making sure the meat was covered with the sauce). The searing would burn off a lot of fat while the braising would make them very tender. Oh well. Live and learn. Since it was Cinco de Mayo, my other buddy, Boz, made the margaritas. They were terrible. For dessert, I had a spoonful of Graeter's Ice Cream.

Sunday morning was recovery time. I quickly jumped in the car and headed to Heine Bros. Coffee for some much needed triple espresso with a splash of hot skim milk. What a perfect pour. For those people who love Starbucks, I cannot urge you enough to try local coffee roasters. You will never drinks that Starsucks stuff again (misspelling was intentional). The only thing that would complement the coffee and my hangover would be Bourbon ball French toast from Lynn's Paradise Cafe, a Louisville destination in and of itself. Unfortunately, the 153,000 people from the Derby had the same idea and my stomach would not wait 2 hours for sustenance. Instead, we feasted on club sandwiches from Louisville Country Club. Of course I smothered it in Henry Baines sauce and finished it off with a slice of homemade Derby Pie, an amazing concoction of Bourbon, nuts and chocolate. We packed up the Chevy Impala rental car and headed back to Cincy for our flight, but not before we stopped from some French Pot ice cream from Graeter's. My wife didn't have her full of Bourbon, so she had Bourbon ice cream and I went with their world famous Chocolate Chip. This is really super creamy vanilla ice cream with soft chunks of milk chocolate. It was a perfect pre-flight snack (the only thing missing was some White Castle "slyder", but I was maxed out on calories for the month already).

Here are some more resources for your trip to the Kentucky Derby or just Louisville in general (which is an incredible city to visit and includes such attractions as Louisville Zoo, Muhammed Ali's gym and museum, the riverfront attractions, Bourbon distilleries, etc.).

Trip Advisor's Louisville (great for hotels)
Go to Louisville
Louisville
Yahoo's Travel Guide to Louisville

Run for Your Life

Although I was a pretty active child, I never liked to run. I loved riding my bike, playing basketball, baseball, even swimming. It wasn't until a year ago, I realized I actually liked to run. My first exposure to running was on a treadmill in my local gym. The treadmill is a great place to start for beginners because the electronic interface helps you develop a pace (or cadence) along with speed, time and distance. Like most workout routines, you should always start with a warm up and end with a cool down.

• Warm Up-Typically your workout should be 40% of your top speed for 10% of your total running time.
• Cool Down- This portion of your run should be 20% of your top speed for 20% of your total running time.

A lot of people avoid running because it is "boring". Here are some great ways to avoid boredom or to freshen up your running routine:

• Get off the treadmill. With the weather getting warmer, hit the pavement. You will burn more calories, traverse entertaining terrain and hopefully meet some neighbors. You can a whole new perspective when you run different routes. Try to find a safe location that is well lit if you are running at night. Avoid areas of broken pavement or sidewalks to prevent injury.
• Change your intervals. This can really make running a workout. I love running at different intervals. After your warm up, try sprinting for a 100 yards and then slow down to 50% of your normal running speed for five minutes. Sprint again and repeat the "jog" cycle. There is no exact science to interval running. Just make sure you mix up your run with bursts of speed for a couple of minutes, followed by a slower pace for a period of time.
• Get off road. Check out http://www.trailrunner.com/. This site is a treasure trove of trail running routes conveniently organized by state. Running on trails is a little tricky at first and you may want to consider investing in a pair of trail shoes that provide extra grips. If you live near the coast, get out to the beach. There is no treadmill in the world that provides such an incredible experience as running during a sunrise or sunset. Mix it up by running on the hard packed sand close to the water and then workout it out in the softer sand further up the beach.

There are some other excellent resources on the web to help beginners (and pros alike). Anybody who loves fitness should make running a part of their overall program. It is a great cardiovascular exercise, costs little to no money, can be done at almost any time (wear reflective clothing at night) and requires little to no experience. Let me know how you got started running or any ideas you have to keep your running routine fresh.

Resources:

Fitness Magazine

Reebok's Go Run Easy

Runner's World

Cool Running

Cruise through History on a Princess Cruise

As a prolific traveller, I read and experienced some incredible trips. However, this current offering by Princess Cruises may take the cake. This September, you can embark on a 14 day vacation that includes 7 days exploring colonial America, including Washington, D.C., historic Williamsburg, quaint Charlottesville and Lancaster, PA. During the land tour portion, you will be led by knowledgeable guides through the Gettysburg battlefield, the Liberty Bell of Philadelphia and many more attractions. Once you arrive in New York, you will board the exquisite Crown Princess. The awards and features of this ship are too long to list, but here are some highlights:

• Reader's Choice Awards have voted Princess #1 in for "Best Spa Facilities", "Best Onboard Educational Programs" and "Best Itineraries".
• Enjoy movies, sporting events and concerts on Princess' Movies Under the Stars on their outdoor theater.
• Incredible cuisine in a variety of styles & settings. Including the popular adults only restaurants. Even dine on your own balcony. Speaking of balconies...
• Princess Cruises have some of the largest and most affordable balconies on the open seas. Nothing will beat watching the sunset or experiencing the majestic coastline of New England from your private balcony.

Enjoy all of this and more for about $2,400 per person. That is about $200 per day for incredible cuisine, luxurious rooms, expert guided tours and amazing onboard activities. Our friends at Dreams Alive Travel (phone number 813-240-0946) have a special offer for readers of this weblog and can assist you with this cruise or any other vacation needs. Safe travels.

Save Money at the Gas Pumps

I filled up my tank today and it cost $67.53. Talk about sticker shock. I was furious. What happened to the good ole days when I could fill up for $40? The second I got home I started doing some research on how to save some money instead of watching it go up in smoke (literally). Here is what I found:

• Stop speeding, rapid acceleration and unnecessary braking. According to www.fueleconomy.gov, every 5 mph over 60 mph you drive costs the equivalent of 10 cents per gallon. Use cruise control to maintain a steady speed during highway driving.
• Don't leave your car idling. Believe it or not, restarting your car uses less gas than keeping it running for more than a minute or two.
• Lighten your load. The heavier your car is the more gas your car uses.
• Roll down your windows. Running your air-conditioner forces your engine to use 10-15% more fuel.
• Keep your car in tip top shape. If your air filter is clogged or your tires aren't properly inflated, you are getting less miles per gallon (some experts think as much as 15%).
• Do some research. www.gasbuddy.com will help you find those stations with the cheapest gas in your area. Word to the wise: don't drive 20 miles to save a penny a gallon on gas, the math doesn't work out. Also, AAA has some great tools to plan your summer road trip. These include www.fuelcostcalculator.com. It is like MapQuest for gas costs. Simply put in your departure city, arrival city and make/model of your car and voila--it will tell you how many greenbacks for petrol you will need.

These are just some of the minor things you can do to improve the amount of money you spend on fueling your car. Other simple ideas include consolidating your trips out. Instead of making a bunch of trips during rush hour, get up early on Saturday and run your errands. Consider car pooling or flex scheduling work (if possible). Finally, consider going green on your next car purchase. Whether it is a hybrid or biofuel car, every bit makes a difference. Safe driving.