Thanksgiving...Black Friday...Beautiful weather outside...
What to do? - Of course, celebrate, but not to long.Remember, that for Personal Trainers it is best time to work with future clients.
But how to work?I had choose to work both ways:
first, I had delivered flyers about my practice,
second, I had choose another very productive tactic - sitting with flyers on the most busy street - Broadway /I had brought with myself portable table and chair/
Here some examle of this sitting:
Are you from Red Cross? - No, I from myself.I am personal trainer and group exercize instructor.
But how you doing your training?
I had shown right away a few movement. O! It looks different from what we seeing before...
We would like to join and try your workout...
Bingo! I had wrote down telephone's number this ladie's and had promised to call them next week after Thanksgiving.
Time had run very quickly and I had collect telephone's number for half-class.
12 PM - chicken soup,broccoli with rice, green tea.
1 PM - studying NASM "Balance and Core" Training, watching video.
But where am I may practice "Balance and Core" movement? I decided put myself directly to unstabilized activity - on the ice of the Ice Rink Van Cortlandt Park.
2PM - 3 PM - practicing.I had kept myself near fence, and had tried strokes:
Long write slide, short left slide
Long write slide, short left
When I had got accomodated with this simle movement, I had incresed speed.My body position had been like I had trying to do squat, a little bit benting forward.One hour had run so quickly! I had realized, that I had returned to my "trainer's" activity.
3:30 PM - soup, potato salad, cofee.I had been ready for working with clients!
5:00 - breakfast
6:00 - visiting "Stop and Shop", buying gloves and Outdoor Trash Bags.
6:00AM - 9:00AM.My "Outdoor activity" had began.I had collected dead leaves in Trash Bags.
9:30AM - second breakfast.
10:30AM - 12PM.I had visited New York Botanical Garden.Today had been "Train Show "Preview. It had been amazingly beautiful there and I had dreamed about - may be one day all Bronx will be looking exactly like NYBG today?
1:00PM - I had returned home for dinner
2;00PM - I had red article in USA Today about Running shoes /November 14/:
"Lead researcher Daniel Lieberman, professor of human evolutionary biology in Harvard, wrote that "forefoot and midfoot gaits were probably more common when humans run barefoot or in minimal shoes, and may protect the feet and lower limbs from impact-related injuries experienced by high percentage of runners""
3;00PM -I had preparing myself to the training sessions in the Park, where I had been working this morning.
I can not reach my clients, who have living in Yonkers and Riverdale, so, what to do?
First, I have to clean up mess after previous Hurricaine.From 9 AM to 12 PM I have grabbed ground belonging city (it was between 239 ST and Broadway.) City Parks workers had came twice, had said me "Thank You!" and had dissapearing in not known direction.After 3 hours I had spent in fresh air, I had decided to relax myself in standing nearby church "Visitation Parish",160 Van Cortlandt Park South Bronx.June, the lady, who have working there, had showing me beautifil fresk and mosaic.The Pastor have had spech, in which he had congratulated Re-Election Mr.Obama.
The snow had started fallen more and more...What to do if you can not reach clients - developing new exercise for them! I had put nice music - Flex /Romantic Style...Desde La esencia / and had start creating aerobic dance pattern.It had been very productive, the music had matching falling snow perfectly:
Sa Acabo Mi Vida
No siento Tu Amor
Si Tu Te Vas
...The snow had stop fallen for one second, listening music, than start fallen again...
In my apartment very cold.I have sitting and watching news about terrible devastations and damages. "Foundation of a house in Seaside Heights that had been partially washed away...Two boys, 11 and 13, died in North Salem, when a tree crashed through the living room...9,000 residents in several states remain in rescue shelters..."
I have opened the today's New York Times:"Senator Charles E Schumer, Democrat of New York, said Wednesday, "We're going to pay a price for the change in climate." And Representative Jerrold Nadler, Democrat of Manhattan, echoed the consensus of local officials on Thursday, saying simply, "There will be a storm of this magnitude again." "
I had thinked about it.But I can not! And I had came in Van Cortlandt Park.The huge tree have been everywhere on the road, it had been looked like apokalypsis - like some creatures from another planet had been destroying our planet.And suddenly I had realized, that we are that creatures, that had trying to destroing our beatiful unique earth. Yes, it was us...
Yes, Mr Obama had been right, saying:"climate change was a threat to our children's future, and we owe it to them to do something about it."
I had returned back to my cold apartment, had prepared chili:
(1 pound beef stew meat,beef stock,1 pound groung beef, 1 can kidney beans, 1 can black beans, diced tomatoes, chipotle peppers in adobe sause, garlic cloves)
This chili really had helped me to "survive in brutally cold apartment in Bronx"
November 2.I had invited two people from Bronx shelter to dinner.In their shelter no electricity, no food.On the table I had put chicken:( 4 chicken breasts, chicken broth, celery, potatoes, carrots on the bottom of a roasting pan.Chicken have to be rubbed under the skin by clove, dried sage, dried rosemary, 2 tbspoon of vodka) The smell had been terrible delisious, and my apartment had been warm and my guests had felt welcome and comfortable.
7:30AM - breakfast.
8:00AM - 10:30AM.Brisk walking.Starting on Broadway at 238, all way up to the Wave Hill, crossing Van Cortlandt Park, too.Outside have been cold, so I decided to wearing two costumes in layers for warming myself.It was right decision, because the air was crisp and I have felt it flow through me.
Wave Hill have been standing empty and beautiful.I have took a look on the Hudson River, briefly browsing around and have run straight to the Mexican Restaurant on the 231 ST, and have ordered the second "breakfast".I have been drinking coffee, while listening Spanish language and have felt myself warm.
10:30AM - at home, but still wearing two costumes, because in my apartment very cold.
10:45AM - preparing bicycle and bag (I have put locker in it)
11:00AM - out from home, in two sports costumes, on the bicycle.
Yes, today I have been not running, but I have been successfully adapted myself to the not comfortable fall weather!
5:00AM - breakfast.
8:30AM - snack.
12:00PM - lunch.
1:30PM - 3:00PM.Run in the Van Cortlandt Park.I have run slowly, without sprinting today.The weather have been amazing.Bailey Avenue, Fort Independence ST,very noisy Broadway, and I have rich the Park.Canadian Geeses still have sat there, and only a few people.The water fountain have been working.I can't believe, I have saw the Eagle today.He have sat on the fence and have looking around on the cars and people.
3:15 - glass of water, no snacking after run (activity have been not intensive)
5:00 - dinnner.
I have intentionally chosen more quiet type of activity allowing me to diminish my cortisol level.And not have eating after run I have created "negative" balance, helping me stay in my usual weight.
7 AM - breakfast.
9 30AM - snack, sunscreen, cotton shirt with long sleeve, cap.
10.30AM - 1 30PM.I had started moving toward Bainbridge and Jerome Avenue, all the way around Woodlawn Cemetery.The view had been impressive - the tree with yellow leaves, sculptures - all had created romantic mood.Soon I had crossed the beautiful medieval stone bridge over Bronx River, and my journey had continues in Bronx River Park.The time had run very quikly - and then I had seen familiar "Europinian - style" entrance of New York Botanical Garden.That had means for me that I had almost at home already.Mosholu Parkway, the train station, Fort Independence Playground...Water fountain still had been working, I had start drinking and cannot stop myself, because all I need was water!Ahead of me had been long stairs,leading down.With bicycle in hands, I had quickly run on it straight to my apartment.
After -run snack:
Whey Protein - 1 scoop
Heavy cream -1/2 cup
Honey - 2 tablespoon
Ice, blend well.
I had felt myself that I just visiting beautiful nature "oasis".
2 30 p.m. - dinner (chicken soup, vegetables, coffee with crunberry cake.
4 30pm - 5 30 pm.Run in the Park.Almost all week I have no chance to exercise myself.Every step I have made with effort, I cannot accomodate myself to the brisk, fresh air after rain, the road have been slippy.The Park have been empty - only one group of players in white uniform was there, one Korean lady and one bicyclist.But after 20 minutes I have felt myself better, started to breeze more efficiently, and have finish the circle almost sprinting.
Metabolite - 1 scoop( (5 g of protein)
Whey Protein Isolates - 1/2 scoop (12 g of protein)
Grape juice - 1 cup
Honey - 2 tablespoons (my goal is to reach 80g of carbohydrates total)
After 1 hour - supper.
I have prepared my clothes and shoes for tomorrow's Running Today.I will hope it helps to fight my laziness!
9 a.m. - breakfast.Milk,sereal, farmer cheese, bread, banana.
11 a.m. - 12 30 p.m.Three mile Run in the Park.
What type of activity I have to choose today?I have deciced to do "recovery" activity, running in Zone 1.(RER 0.80 - 0.90, Heart Rate Percentage 65-75).I have not using any monitors, but how I know exactly that I am in Zone 1?If You can speak and sing without any effort - You are in this Zone, using muscle glycogen and fatty acids.
Canadian Geese have sat in the lake's water, golfist have played in their fields.My attention soon have been catched by two polismans on the horses and than polisman's car in the woods.
You have to run very careful there, something happen there right now... the man with knife...
I had listen recommendations and had continued to run in the safe place (in the fields).
The after Recovery Run Snack:
MetaboLife 2 scoops (whey and soy Protein blend)
Mott's Applesause 1/2 cup
Cranberry's Grape Juice - 1/2 cup
Water - 1/2 cup.
After 1 hour - lunch.Today's "Recovery Run" had prepared me for tomorrow's more vigorous exercise!