Step to the Beat

Step to the Beat

Tom Jordan

Free workout music created to fit a wide range of activities,

More on the Benefits of Stair Climbing

I really liked this study:http://www.sciencedirect.com/science/article/pii/S0091743500906340 Abstract: Twenty-two sedentary college-aged women walked up 199 steps – more than you’re likely to find at home, but doable in a high-rise – in 2.25 minutes, a “brisk but comfortable” pace which shot their heart rates up to 90 percent of their predicted maximum.

They progressed from one ascent per day during the first week to six ascents per day, for a total of 13.5 minutes over the course of a day,during the sixth and seventh weeks.

By the end of this modest exercise program, the women were measurably more fit: Heart rate, oxygen uptake and blood lactate levels during climbing were reduced, and their HDL (”good”) cholesterol levels had increased.

Another article on stair climbing here:http://gymequipmentinformation.com/stair-climber

10 May 2012, 12:36 pm
Running on the Beach

Running on sand can be great exercise, but be careful when transitioning from pavement. The added resistance takes some getting used to, and you can injure yourself if you add exertion without conditioning your legs to the new surface first. A friend of mine recently blew out his knee by sprinting on the beach without any prior experience doing so.

Here's an article on running on sand. And another one that breaks down calories burned.

8 May 2012, 12:10 pm
Smoothie for a Monday

What's for breakfast? I just had a smoothie, let's see if I can remember what I dumped in the blender... 2 apples (1 gala, 1 grannie smith), 2 handfulls of Costco berry trinity (blueberry, blackberry, raspberry), 2 bananas, 2 handfulls of frozen "Normandy" vegetable mix from Costco (broccoli, squash - I removed the cauliflower as it's just bulk, not nutritionally-dense), 12oz water, 12oz DIET Splash (really hard to find the Diet Splash around here, so we stock up like crazy when we're able to track some down), 2 handfuls of spinach, 2 heaping tablesppons of Greek yogurt. Blend well for 50 seconds. Yield: 50oz of serious GO JUICE! Total prep/blend/drink/cleanup time: 14 mins.

30 April 2012, 1:05 pm
The SOURCE - FDA Web Site

Want the honest 411 on food? Why not go right to the source? Here's the FDA's take on whole milk - read it HERE.

27 April 2012, 12:25 am
Exercise Balls

Brought my exercise ball out of my attic yesterday and then found this site that has animated exercise ball routines. Enjoy!

26 April 2012, 12:16 pm
Who Made That Granola?

You can trace breakfast cereal back to gruel-eating ancient Greeks, but it wasn’t until the 19th century that the idea of eating cold cereal was embraced. In 1863, Dr. James Caleb Jackson, a health reformer who believed illness was rooted in the stomach, began experimenting with cold cereal to augment the mineral-spring treatments at his sanitarium in upstate New York. He baked graham flour into brittle cakes, which he then crumbled and baked again. It was not an immediate success; in fact, it was edible only when soaked in milk overnight. Even so, Jackson’s granula, as he called it, would soon have competition. It was not long before Dr. John Harvey Kellogg, a Michigan man with a sanitarium of his own, was also promoting a healthful cold cereal. MORE...

4 April 2012, 12:14 pm
Step to the Beat on Facebook!

Cruise on over to STTB on Facebook where I'm posting (almost) daily inspirational photos, smoothie recipes, and other stuff to keep you motivated and on-track with your exercise and healthy eating.

Click HERE to be transported :)

Thanks!

3 April 2012, 12:03 pm
Ready, Set, Blend!

This morning's smoothie: 1 apple, 1 banana, 1 heaping tablespoon of Greek yogurt, 2 tangerines, a handful of peeled baby carrots, huge handful of fresh spinach, scoop of whey protein powder, trinity of berries (blackberries, blueberries, raspberries - frozen Costco).

More on the STTB Facebook page HERE.

What's your favorite smoothie?

29 March 2012, 2:53 am
Avocados are NOT the Pits

Don't shy away from avocados. Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.
One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.
More here: http://bit.ly/GXcP6O

29 March 2012, 2:17 am
Smoothies - Oh Yeah!

NOT my smoothie, but same color! :)
Imagine this in a plain, ugly tumbler and you'll have a vision of what I make daily.
Been blending smoothies with my new Blendtec for a few weeks now - awesome.

Some of my favorite variations:

Morning Maximum
Spinach
Carrot
Apple
Orange
Berry mix (raspberry, blueberry, blackberry)
Tropical fruit medley - mango, pineapple, papaya, strawberry
Broccoli
Small handful of walnuts and almonds (approx 1.5 ounces)

Protein Pro
Broccoli
Banana
Apple
Berry mix (raspberry, blueberry, blackberry)
Whey protein powder (Costco brand, chocolate)

Green Machine
Broccoli
Spinach
Apple
Banana

What about yours?

4 March 2012, 1:53 am
Ordinary Blender Vs Blendtec Blender

Broke down and bought a Blendtec Total Blender from Costco last week. Costco has the best price I've found on this, so click HERE for that product page if you're interested.

While researching blenders, I found many comparisons between Vitamix and Blendtec, but not any decent video comparisons between an ordinary blender and the Blendtec. Hopefully, this video will serve others seeking a similar comparison.

One note that I didn't include in the video: When blending softer fruits and veggies, oranges, bananas, and spinach, for example, the Hamilton Beach ordinary blender seems to do fine. Still not as smooth as the Blendtec, but satisfactory for the most part. The real difference between the two, and this is worth noting for those who aren't sure they want to shell out $400 for a Blendtec, is that the Blendtec breaks down the cell walls in the fruits and vegetables - regardless of how hard the fruit or veggie is, resulting in a pulverized mix of all the ingredients and a true blending of all the components of each. What you get is soup-smooth drinks instead of chunks of ingredients mixed with unblended pieces.

One may think that simply blending items longer in an ordinary blender would allow you to achieve the same smoothness as the Blendtec. Unfortunately, this doesn't work. What happens is the blades in an ordinary blender can only spin so fast, and reach terminal velocity within the mix. Keep blending and the drink begins to froth or foam-up, but the unblended components continue to evade the blades as they can only spin so fast.

I hope this helps you decide on which blender to get. I'd like to get my hands on a decent "commercial" $100 blender to compare with the Blendtec, so if you live in the Orange County area, have one of these blenders, and want to help me make another video - please leave a comment below and we'll try to make this happen.

One more thing. If you like my video, please leave a comment on YouTube to that effect, and be sure to share it on Facebook or via email.

Thanks, and happy blending!

12 February 2012, 6:43 pm
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