Check out http://www.taophilippines.com(photo diaries) - this is a place to CHILL; my favorite: massage therapist and chef on board. The place is magnificent. We can snorkel, swim, kayak and practice Yoga!! No bike lanes. This place is rated highly and a lot cheaper than Thailand/Vietnam. You can fly from SFO to Manila and straight to Bosuaga, Palawan.

There is also a chance for a bike tour in South of Spain. I met one of the old pro cyclist on the trip to El Nido. He gave me his number, friend's number and tour person to help us check it out. Best time to visit is April-June. Weather is perfect for riding.

My brother and I went to two boat tours in two days. I have not 'skin dive' in a long time. It is like riding a bike, after a few gulps of sea water, you learn quickly how to blow that water out. I am darker than James now. Of course the hair is still gray. The tan line of the shorts - gone quickly!

I miss James, our rides, the spin classes but I love this place! The local folks are so kind and generous! Food is really YUMMY and cheap. Seafood galore and they do have a lot of European/Asian cuisine.

Electricity in El Nido is from 6 PM to 6 AM and from 12 pm to 4 pm. Internet access is limited.

Pictures from some of the boat tours: http://www.xtreak.com/go/mariamonet

Take care!

Indoor Cycling Playlist # 51

Title / Artist / BPM / Time / Album / Year / Genre

Lady Colt Tanzmann & Voigt 125.0 6:46 Erotic Moments In House 2 (Vinyl Version) 2003 Dance

Wake Me Up When September Ends Green Day 105.0 4:45 American Idiot 2004 Punk Rock

GHP Blue Room Mix (Radio 1 / 15 July 2006) Go Home Productions 104.6 19:18

Back on the Block Quincy Jones 104.9 6:33 Back On the Block 1989 Jazz

Tell Your Mama Come Black Eyed Peas 102.2 3:13 Bridging the Gap 2000 Hip-Hop

Men in Black The Band 105.0 3:21 Funk Volume 2 The Urban Groove/Down Beat Funk

The Humpty Dance Digital Underground 103.5 6:32 Sex Packets 2005 Hip-Hop/Rap

U Sexy Thing Hot Chocolate 105.7 4:03 Full Monty Soundtrack 1997 Soundtrack

Burning Down the House Talking Heads 103.2 4:01 Popular Favorites 1984-1992: Sand In the Vaseline (1 of 2) Rock

We B. Dooinit [Acappella Party] Quincy Jones 105.9 3:33 Back On the Block 1989 Jazz

Oh Me Oh My (I'm a Fool for You Baby) Aretha Franklin 106.0 3:27 Very Best of Aretha Franklin, Vol. 2, The 1994 Rock

HOW TO RAISE GOOD HDL CHOLESTEROL
Gabe Mirkin, M.D.

If your good HDL cholesterol is below 35, you are at increased risk for heart attacks. You can reduce chances of suffering a heart attack by two percent for every mg/dl rise in HDL.

To raise HDL cholesterol, run at least seven miles a week or burn at least 1200 calories with exercise per week. [Go to http://primusweb.com/fitnesspartner/jumpsite/calculat.htm to use the activity calorie calculator for exercises you complete during the week.] Lose weight. For every pound of fat lost, expect a one percent rise in HDL (1).

Exercise before you eat fat. A study at the University of Missouri shows that exercising regularly before eating high-fat meals raises HDL cholesterol considerably (2). Exercise stimulates the fat-clearing enzyme, lipoprotein lipase, which drops triglycerides to produce more HDL cholesterol.

Don't smoke. A study at Vanderbilt University showed that within just one week of quitting smoking, HDL levels increased by seven points.

Avoid refined carbohydrates -- sugar, flour, white rice and milled corn. Foods that cause a spike in blood sugar drop your HDL cholesterol. You raise HDL by exercising and avoiding refined carbohydrates.

1) Peter Kokkinos, a clinical exercise physiologist at Georgetown University who observed the effect in 3,000 men.

2) Tom Thomas, at the U of Missouri

Taken from drmirkin.com

Indoor Cycling Playlist Maria Mix 229

Artist/Title/Album/BPM

DJ Earworm/www.djearworm.com/No More Gas.mp3 DJ Earworm 118.0
Best of Bootie 2007/08 Me & You & Yazoo (Cassie vs. Yazoo).mp3 Matt Hite 120.0
Party Ben/Can't Stop Callin' Out/04 Callin' Up the Pieces (BMore Remix).mp3 Party Ben 126.7
Party Ben/Party Ben/Star Guitar (Party Ben's a Big Bright Shining Star Remix).mp3 Party Ben 129.0
Party Ben/Stock Aitken and Partyben/Low Addict.mp3 Party Ben 134.0
Party Ben/The Party Ben Experience/Never Feel Good 3.mp3 Party Ben 138.4
the who vs. the doors vs. bay city rollers/Unknown Album/Lasso The Moon - saturday night fool at the soul kitchen 1.mp3 the who vs. the doors vs. bay city rollers 134.1
Party Ben/Rehab (Can't Help Myself)/Rehab (Breaks Mix).mp3 Party Ben 134.0
Seal/Seal/09 Killer 2005 (Peter Rauhofer Remix Part 1).mp3 Seal 130.0
Ibiza/Unknown Album/07 El Loco - Ibiza (club mix).mp3 Ibiza 129.4
Unknown Artist/Unknown Album/PartyBen-IFeelCrazy.mp3 125.9
Party Ben/Bootie Traxx Volume 2/The Way I Keep Me Hangin' On.mp3 Party Ben 122.2
DJ Earworm/www.djearworm.com/Lemon Lucy (Lemon Jelly ft. Elton John).mp3 DJ Earworm 96.0

Artist/Title/Album/BPM

Andrea Monteiro & Novisa/Big Blue Bossa - Single/02 Big Blue Bossa (Smash Hunter Carnival Dub).mp3 Novisa 125.0

Mr. V/Jus Dance - Single/01 Jus Dance (Sole Channel Mix).mp3 Mr. V 125.0

Dolphina/The Goddess Workout Cardio Bellydance Club Mix/04 Bellydance Beats.mp3 Dolphina 125.0

Bossa Mundo/04 Vai Minha Tristeza (Francois K. & Eric Kupper Jazzy Vocal Mix).mp3 Tom & Joyce 126.0

UMM Ibiza Anthems (Electro House Volume 1)/02 Let the Sunshine In (7th Heaven Back In the Day Remix).mp3 49ers ft Ann-Marie Smith 128.0

Huda Hudia - Congo track (origina.mp3 Huda Hudia 130.0

Chemical Brothers, The/Galvanize Cds/02 Galvanize (Abe Duque Remix).mp3 Chemical Brothers, The 126.7

Julius Papp/Beat the State - EP/04 Can You Hear Me.mp3 Julius Papp 126.0

Junior Jack/Anthems of Ibiza (Disc 1)/13 E Samba.mp3 Junior Jack 124.9

Julius Papp/Beat the State - EP/01 Pacific State.mp3 Julius Papp 124.0

http://www.xtreak.com/go/mariamonet/130076/IndoorCyclingPodcast_226_130_52.m4a

Or go to http://www.xtreak.com/go/mariamonet/130076

Many studies show that people die from inactivity, not just from aging. We know that as people age, they lose muscle, their immunities weaken and because of their weakened immunity, they are more likely to die of cancer and infectious diseases. As you age, you lose your ability to kill germs because of lack of muscle. When germs get into your body, you must make white blood cells and proteins called antibodies to kill them. Antibodies and cells are made from protein and the only place that you can store extra protein is in your muscles. When you have large muscles, you have a ready source of protein to make antibodies and cells. When you have small muscles, you have a very limited source of amino acids to make protein, so your immunity may be inadequate to kill germs.

You need antibodies to control cancer cells also. Each day, every healthy body makes millions of cancer cells. Your white blood cells and protein antibodies are necessary to ferret out and kill these cancer cells. You develop cancer when these
cancer cells survive and start growing. Having large muscles gives you the source of protein to make antibodies that kill cancer cells as well as germs. Furthermore, when your skeletal muscles are small, so is your heart muscle. A strong heart can withstand arteriosclerosis and infections that can kill a weak heart.

Lack of exercise causes muscles to get smaller. With aging, it takes increasingly longer to recover from exercise. When older people get injured or get tired too soon or feel sore too early, they do less and less or they stop exercising altogether. Instead, they should be exercising more intelligently so they can retain their muscles.

A major advantage of competing in sports at any age is that you can learn good training techniques and how to avoid injuries. If you can exercise into your nineties and beyond without quitting or getting injured, you can retain muscle mass, keep up your immunity and live longer and healthier.


Taken from DrMirkin.com

This is not a live recording of the class. You can download this using iTunes.