FitnutGlobe

Mount Yale: My First 14'er and Certainly Not My Last

2008-11-03T18:16:00.014-05:00

Yes...it's me under all those layers standing just below the summit of Mt. Yale in Colorado. On my previous trips to Vail I always wanted to climb a "14" but somehow never had the time. So for my fall trip out to Vail I made the decision I was going climb a "14". In Colorado, they have over 54 peaks that rise 14,000 feet or higher. These are affectionately know as Colorado's 14'ers. To climb a 14'er is to take part in one of those grand experiences and what a grand experience it is. It's thrilling, challenging and sometimes frightening but an unequaled experience.

I had originally wanted to hike Mount Holy Cross but after numerous discussions with my guide it was determined that for my first "14" I would climb Mt. Yale which is part of the Collegiate Peaks and 21st tallest peak in Colorado. The name comes from individual peaks which are named after universities, including Mount Harvard, Mount Princeton, Mount Oxford, Mt. Columbia and ofcourse Mt. Yale. It is considered a favorite for those "training" for more technical 14'ers.

My guide Tanya Wiesen of Trailwise Guides and I hit the trailhead around 8am. Mind you, I had already been up four hours. I woke up at 4am and drove one hour on the pitch black mountain roads up to Tennessee Pass near the Continental Divide to hook up with Tanya. There we loaded my gear into her SUV and drove an hour south to the town of Buena Vista. Once at the trailhead we strapped on our gaiters and with our very prepared backpacks started our ascent. Ofcourse in those very "light" backpacks we had extra Patagonia's, waterproof jackets and shells, water, hats, gloves, balaclava, crampons, food, first aid kit, Ziploc bags, cell phones, cameras, sunglasses, GPS, matches/lighter, headlamps, tape, my father's Swiss army knife and most importantly my St. Christopher medal. The climb up Mount Yale starts at Denny Creek Trailhead and basically goes straight up from there. For all the material I read on the web, it looked like a simple four hour climb up with most climbers summiting and returning within seven hours. Yeah..right

Unfortunately, I started the climb with a chest cold and the Diamox I was taking really didn't make a dent in the altitude. Plus we moved the climb up a few days earlier because of the impending snow so I really didn't even have time to acclimate. Basically, it was like running a marathon under water and breathing thru a straw. Besides all that, it was wonderfully challenging up to the summit. The near silence of the high mountains is something one doesn't appreciate until they experience it.

Certainly the hike was longer and infinitely more arduous and yard by yard the effects of the exertion began to play on me physically. The thinning air and physical demands started inducing a mild sense of nausea and dizziness however I was determined to summit. Tanya and I "scrambled"over a boulder field of which is visible in the picture. The boulder field ran about 50 yards and was coated with ice so foot placement was critical because one misstep was a ticket down the mountain either by gravity or stretcher....not so excellent.

Once reaching the summit all that disappeared for those few minutes as Tanya and I were on the top of Mt. Yale. We had an exceptional, clear but cold day with visibility close to 1oo miles. The mountain offered fantastic views of the Sawatch Range, Crested Butte ski area and Pikes Peak. We were surrounded by a dozen 14's. It was truly spectacular. However that was short lived because as Tanya said getting up was the easy part, going down was a different story.

It was on the descent that the forewarning of high altitude sickness finally kicked in and resulted in my "little tumble". My little tumble came on the steepest part of the mountain on scree (our nemesis) which is broken rock or gravel. Even though I had hiking poles it didn't stop my slip slide down the slope. It was at that point Tanya and I had our own "come to Jesus" meeting and it was decided I had to eat a sandwich or two and drink some Emergen-C or things were going to get worse AND we still had 5 hours to the trailhead. Oh brother!

Those last five hours were long, cold and arduous and were made only more torturous by my worsening chest cold accompanied with saturated silk underwear (don't ask) and a throbbing finger that had been bent backwards when I did my "little tumble". And let's not forget the last two hours were done in the pitch black because the headlamps died on the final part of the descent. At that point Tanya and I were locked into one step following the next-type of hiking. In the dark, it is amazing how one's eyes adjust to the night. The towering mountains that surround the trailhead are looming silhouettes of dark purple mass and the stars in the high mountains of Colorado are brilliant!! They are truly diamond-esque against the dark/blue purple velvet of the night. I did manage to enjoy the sky while trying not to walk into a boulder or off the trail or off that !#$%@! log bridge. Oh...gee how could I forget about a mountain lion or two or maybe a bear.

Finally...13 hours from when we started at the trailhead Tanya signs us out of the trail log and we get in her SUV for the hour drive back to Tennessee Pass. On the way I called Joe and Charles and asked them to meet us at the pass because I was just mountained out and couldn't drive back the hour to Vail. So at Tanya's suggestion, the boys brought food for me including "a nice salad", fresh cut fruit, beautiful broiled chicken, two slices of Joe's delicious homemade pumpkin pie and ofcourse the appropriate silverware and linen.

So from the time I left Vail, climbed Mt. Yale and returned home it was a 19 hour day and what a day it was. If you want a glimpse of the summit with Tanya and me visit my page at youtube www.youtube.com/amlfl Hmmm...now about Mount Holy Cross..who knows?

Watching the sunrise over the Collegiate Peaks...
Summitting Mt. Yale...
Viewing the starry Colorado mountain skies...
Trying not to hit the huge elk standing in the middle of the road..
Priceless.....

-Angie of the Aspens

Arches National Park - Utah

2008-08-13T20:35:00.013-04:00

Last week one of the most photographed and largest arches in Arches National Park came tumbling down. A National Parks Service spokesperson said Wall Arch collapsed from a combination of gravity and erosion. The picture above is one of hundreds I took during my four day visit at Arches and Canyonlands National Parks in Utah. Wall Arch is or "was" part of the famous red arches of sandstone that occur in great profusion. According to the NPS, there are over 1,000 scenic arches. It is wonderfully surreal with its striking rock formations which are scattered over the park's 73,000 acres. There are huge monolithic spires and ridges and they have been featured in many films, most famously Thelma and Louise.

The hiking is truly spectacular especially the Devils Garden Trail where Wall Arch collapsed. The primitive loop which I hiked takes you by seven prominent arches. In many instances you must scramble and free climb up enormous sandstone fins.If you have vertigo this is not the place to hike. There are no railings, no safety nets (no phone service) and alot of slippery rock. As you summit the fins the scenery is National Geographic picture perfect.

Once you are done with Arches you can head over to Canyonlands National Park. It is often referred to as the "Little Grand Canyon". It is 530 square miles of countless canyons, arches, mesas and with the confluence of the Colorado and Green rivers. There are three distinct areas of the park - Island in the Sky, The Needles and The Maze. The Maze was my favorite section of the park. It is the wildest and remotest part of the park. Roads are unpaved and dusty and you must have a 4WD vehicle. Many times the roads deteriorated into steep canyons and small ravines. (the Flomeister was not happy when she got wind of that her daughter was driving all over creation) It truly is a spectacular part of the country.

The parks are about a four hour ride from Vail. If you do go make sure and get off I-70 west and take the country road US 128 in the back way. I thought for sure I would run into John Wayne driving down that road. Arches and Canyonlands are located near the town of Moab. This town is the starting point for many boat trips down the Colorado River and is the epicenter of mountain biking.

Many visitors visit Moab as part of the "Grand Circle" tour. Within the Grand Circle lies America's largest concentration of National Parks and Scenic Byways. The circle includes 11 National Parks, 16 National Monuments and over 20 Scenic Byways. It is a 1,400 mile circle encompassing sections of Arizona, Colorado, New Mexico, Nevada and Utah. It is a great way to experience the scenic and historical American West.

Remember...the views don't disappear at sunset. Take the time and boat down the Colorado River at night. The sky is absolutely cloaked in stars. In my travels only Tibet's night sky rivals what I experienced out west.

So, saddle up the horse and giddy up.

Happy trails,
Angie of the Fins

Biscayne Bay Baynanza

2008-05-01T22:14:00.005-04:00

Ok..it's been a little time since my last blog. Well alot has happened since Vail and now it's time to get caught up. I have alot of blogging to do so I'll start with "Baynanza 08". I have been fortunate to grow up on Biscayne Bay. I spent many weekends fishing the flats with my Dad and watching my Mom cut the wake waterskiing. However, over the years with Miami's growing population the Bay suffered from pollution and the marine environment was in steep decline.The Bay needed a 911 water rescue and got it from Miami Dade County.

It was in the early 1980's that the County stepped in to save Biscayne Bay. Baynanza was created as part of a larger effort to save the Bay. Now in its 26th year, Baynanza is a celebration of the Bay and its importance as one of our most important ecological and economic systems. Even though Baynanza includes more than 40 great events spanning from March to April, it is the Biscayne Bay Cleanup Day that generates the most interest.

So to celebrate the Bay, we volunteered on April 19th with 6500 other people to clean the Bay. People cleaned the Bay from Haulover in the north all the way down to Black Point to the south. Armed with rakes, gloves and trash bags, we all collectively removed more than 30 tons of garbage that had accumulated along our shores and islands of the Bay. The Porifera group (Joe and Charles and ofcourse our coffee connoisseur Lisa) were on Monument Island which is located just south of the Venetian Causeway near Star Island. Our island had nearly 50 volunteers and collected over 120 bags of garbage in three hours. It was a great effort but the Bay needs more than one weekend of cleanup to keep its 69,000 acres clean.

Not all residents appreciate just how fabulous it is to live with one of the largest subtropical lagoons in the United States. It stretches from Haulover all the way down to Card Sound including Biscayne National Park.The Bay supports a diverse biological community from coastal wetlands to submerged aquatic habitats. Anyone who has driven over the Julia Tuttle Causeway can see the extensive seagrass beds at low tide. And for those of us who boat on the Bay are familiar with Miami Limestone (not so good)and ofcourse all the fish fauna. According to the University of Miami School of Marine and Atmospheric Sciences, there are atleast 512 fish species in the Bay and over 150 species of shrimp, crabs, and lobsters.

Matter of fact, Baynanza weekend we saw manatees, dolphins, herons, egrets and a huge loggerhead turtle. It doesn't stop there...many North American species use Biscayne Bay as a major stopover in the autumn migration. It is all that rich marine life that played an important role in the historic makeup of the Bay. The Tequesta and Calusa Indians settled along the shoreline of Biscayne Bay for its abundant wildlife. Their occupation along the waters of Biscayne Bay was unfortunately short lived after the Spanish made their landfall. Early explorers included Ponce De Leon who sailed into what was then Chequescha Bay. Over hundreds of years little by little what small footprints remained of the Bay's history were filled in by urban development.

However the Bay is still a beautiful aquatic preserve. There aren't too many places that you can go boating, sailing, or pilot an ultralight while watching a pod of dolphins, a manatee or osprey. It is truly unique and hopefully it will stay that way with people respecting the Bay and keeping it clean.

So be involved and be green...the next cleanup is scheduled for Saturday, May 10th. This time the cleanup brigade will be on South Beach starting at 1st beach and working its way north. Visit the Environmental Coalition of Miami Beach (ECOMB) website at http://www.ecomb.org/ for more info and to sign up.

Ciao,

Angie of the Green Girls

Golden Vail

2007-10-05T22:47:00.000-04:00

It was a quick Autumn for Vail this year. The aspens have a few golden leaves left but will probably drop those once the predicted snow showers roll in this weekend. If you don't get to experience the Fall in New England then definitely experience it out west in the Rockies. I still love the drive up to the White Mountains and the Mohawk Trail but there are some equally spectacular routes around Vail and Aspen.

You can drive over to Aspen from Vail to hike Maroon Bells which are quite possibly the most photographed mountains in North America. It is an ideal spot to capture the glory of fall color. If you are one of the lucky ones to secure a campsite along Maroon Lake, you can actually drive all the way into the park and really experience the purple mountain majesties. Maroon Bells for me are as awe inspiring as the Grand Tetons. There are wonderful hiking trails from beginner to expert covering all different areas of Maroon Bells. The Bells are not be missed!

Another beautiful area is Independence Pass which is just down the road from Aspen and it's quite the driving experience. The Amalfi drive in Italy is for girlie-girls compared to Highway 82. There is no dividing line on the shelf road. So as you drive around a curve hugging the mountain you pray no one else is coming the other way. It is a jaw dropping, white knuckle drive up to the 12,095 feet Continental Divide.

There is so much to do in the Vail area. With I-70 right out your door, one can literally drive less than two hours to the best hiking, rafting and skiing areas. Plus there is easy access to some of the "Fourteeners". Those are the 54 mountains in the state that rise more than 14,000 feet above sea level. I definitely intend on climbing a "14", I just have to pick out one. Who knows maybe after our Disney World Marathon weekend I will have to plan a "girls only" trip to summit a "14". No boys allowed, they would only slow us down.

And for those of you who want to have fun the relaxing way there is always the Georgetown Loop railroad. It is an old-time steam locomotive that chugs all the way up a canyon passing the remains of gold and silver mines. It is a two hour journey that takes you through the 1,000 foot deep Royal Gorge along the Arkansas River under the famous Hanging Bridge. I have seen Bald Eagles and Bighorn Sheep and it's a wonderful way to spend a Rocky Mountain afternoon.

Unfortunately, I was in such a rush I left my camera card behind at the house. So no pictures that day..well, more the reason to go back.

So being bi-coastal is totally passe now..bi-mountain is where it's at. Don't forget to check out the The Weather Channel for the latest updates on the Fall Foliage.

The picture this month is one of my favorite trails at Beaver Creek that leads up to Trapper's Cabin. Trapper's by all means is not a "cabin" but a true Beaver Creek experience. It's rustic and rich all rolled into one and the views are simply breathtaking.

Stay tuned for more blogging and check out my new video on YouTube.

Ciao,
Angie of the Autumn

Best of Bodyboarding in The Wedge (Newport)

2007-08-26T13:58:00.001-04:00

No wimps allowed when it comes to The Wedge.

Water, Water Everywhere

2007-08-17T21:14:00.000-04:00

So how much water do you really need to keep yourself hydrated and cool during the summer season? Do you know the signs of heat exhaustion and heat stroke? Know the answers to these questions and you will definitely enjoy the summer and keep yourself safe.

Heat-related emergencies are ofcourse caused by overexposure to heat. If you recognize them in the early stages, heat-related emergencies can usually be reversed. If not, then they may progress to heat exhaustion or heat stroke. So what is the difference between the two? Heat exhaustion is basically when the body's cooling system becomes overwhelmed. The signs are-

Cool, moist, pale or flushed skin.
Headache, nausea, dizziness.
Weakness, exhaustion.
Heavy sweating.

Whereas, Heat stroke is when the body's cooling system is so overwhelmed by heat that it stops functioning. It is a life-threatening condition. The signs are-

Red, hot, dry skin.
Changes in the person's level of consciousness.
Vomiting.

So what do you do if you have a heat-related emergency?

Move the person to a cool place.
Loosen any tight clothing.
Remove sweat soaked clothing.
Apply cool, wet towels to the skin.
Fan the person.
If the person is conscious, give them small amounts of cool water to drink.
If the person refuses the water, vomits or starts to lose consciousness then call 9-1-1- immediately.

How can you keep yourself or a loved one safe during the dog days of summer? Be smart...do errands early in the morning or evening hours. The same goes for working out be it in the yard or going for a run on South Beach. Make it early in the morning preferably earlier the better. My marathon training group starts our workouts very early on the weekends and we are done no later than 9am in order to beat the heat.

Besides overcoming heat distress during the summer don't forget to keep yourself hydrated. There is no denying that a serious shortage of fluids can cause major problems. When it comes to determining how much hydration you need you can always use the "Sweat-Rate Test". It was developed by the U.S. Army Research Institute of Environmental Medicine. First you have to weigh yourself the night before a workout, then you track how much you drink during the workout which is followed by post workout weigh-in but don't forget to take that number and convert it to ounces and then add that number to how many ounces you drank divided by your hourly fluid loss.Yeah right...

In the end, it all comes down to listening to your body. Whatever you choose, drink it cold and in frequent small amounts. This strategy ensures your fluids will be absorbed more quickly--leaving you properly fueled and well hydrated for your workout. You can drink plain old water or sports drinks but drink whichever you think tastes better. Remember drinks aren't the only way to replenish your energy and electrolytes when you're working out. There are portable gels, sport jelly beans, chews and tablets. It is just a matter of finding one that works for you.

Most importantly when working out in the summer heat be smart..if the heat index is too high then delay your workout until it cools off. Wear a hat, sunscreen and hydrate.

See you on the beach!!

Ciao,

Angie of the Sandbar

Stay tuned for my next blog on great things to do during the changing of the leaves in Vail, Colorado.

This month's picture is from one of my favorite places in the Florida Keys, Bahia Honda State Park, a great place for snorkeling, beaching and sunsets. Check out my previous blogs on the Keys and don't forget to visit Self-size.com for my latest fitness tips.

Just added this month to YouTube is my travel video from India. www.youtube.com/amlfl

Chowda-Heads

2007-07-16T19:49:00.000-04:00

Happy as a clam….chowda heads..Seafood is as quintessential to New England as are lighthouses, the fog, Fenway Park and long, rocky beaches. A non-native can be frustrated trying to translate all the various shellfish you find on the menu. Well here is your quick, easy guide for eating your way across New England.

First there are steamers which are steamed soft-shell clams bought by the bucket. It is a little work to find the meat inside and can be messy. If you don’t want to hassle with a fresh bucket you can have them served deep-fried as clam strips. There are also clam cakes which are deep-fried made with stuffing and chopped clams then dunked in malt vinegar or sprinkled with salt or lemon juice.

Next are cherrystones which are round clams either served raw on the half shell or baked in the shell with bread crumbs and spices as what is known as clams casino.

Ok..stay with me…then there are quahogs. Those are large hard shell clams which are also Rhode Island’s state mollusk, only in New England will you find a state mollusk. However when you take the meat of the quahog mince it all up and throw on breadcrumbs and spices and bake it like clams then they are called “stuffies”. I only learned this the other night having a seafood feast with the family at one of our favorite restaurants in Jamestown, Rhode Island. My little cousin Vicenzo was nice enough to point out the subtleties of clams casino versus stuffies.

So we have steamers, clams, quahogs, cherrystones, periwinkles (a very small snail) and we can’t forget mussels. Mussels which are my favorite of the New England shellfish are a dark, oval-shaped mollusk. They are best enjoyed steamed with drawn butter.

However, I still haven’t discussed lobsta’s or chowda. Those two food groups have their own place with me. Anyone who knows me understands my love for lobsta (not lobster) and chowda (not chowder). During my visits in New England I have lobsta rolls, lobsta bisque, lobsta eggs benedict, lobsta omelet’s, lobsta penne, lobsta pizza, etc…When I am not having lobsta I am sampling and savoring fresh New England chowda not Manhattan chowder. All chowda must be accompanied by a big spoon and oyster crackers. Some of the best chowda around is Rosie’s in Ogunquit/Maine, Fenway Park/Boston (especially when the Red Sox win), The Black Pearl/Newport, the beach road deli/Provincetown, and one of the all-time best was the restaurant which is one block off the wharf on the island of Nantucket. I don’t remember the name of the restaurant but the chowda was a heavy, milky broth with huge meaty chunks. It was wonderfully delicious.

I have yet to find lobsta ice cream but when I do I will let you all know.

In closing here are a few things to remember when eating shellfish. Shellfish should be cooked/iced immediately upon harvesting. The shells will naturally open themselves when cooked and if the shells are still closed DO NOT eat them.

Also it is imperative that you have enough drawn butter, plastic bibs, Wet-Naps and crackers (to crack open the lobsters, not ritz) to really experience what is a traditional New England summer memory.

More to come…

Angie of the Lobstas

PS. We are all going to see the movie “Evening” this week. The movie which stars Meryl Streep, Glen Close and Vanessa Redgrave was filmed in Newport and the nearby town of Tiverton. The white house in the movie is located in Newport and is known to the locals as “The Ledges” because it literally sits at the edge of the rocks off Gooseberry Beach. I did a previous blog about Gooseberry Beach. The beach is a wonderful spot in Newport and the view is spectacular.

7 Mile Bridge Run

2007-05-20T20:42:00.000-04:00

Do you know where the yellow bus is? Are the buses on the bridge yet? All of us who have run the 7 Mile Bridge Run have uttered those words. It is a footrace on one of the world's longest bridges that connects the mainland to the Florida Keys. The race started in 1982 and spans the channel between Key Vaca and Little Duck Key and is run entirely over the water. The competition is limited to the first 1,500 runners whose fees are received via the US Mail somewhat like a postal lottery. Supposedly the Marathon Runners Club receives ten times the applications for the race. It's a one-of-a-kind scenic run over water with a touch of Discovery Channel's Planet Earth. During previous runs on the bridge I have spotted huge pods of dolphins, schools of barracuda, magnificent manta and eagle rays, turtles and ofcourse an assortment of sea birds. There is no other roadrace like it!

This year I was one of lucky 1,500 entrants along with my sister Carolina, family friend Rosemary (both from the Rome Marathon hall of fame) and the latest addition to the group our friend Nancy. We have run marathons and half marathons but the 7 Mile Bridge Run is unique. Unique in a sense that runners have one hour and 30 minutes to traverse the bridge and "beat the bus". All traffic to and from the mainland is obviously interrupted, as there is no alternate route. So this is where the famous "yellow bus" comes into the scenario. If you can't keep up the pace then you are picked up and transported to the finish line. There is no discussion about being picked up. The Monroe County Sheriff's Department run a tight bridge and even post a sheriff on the bus for those who refuse to be picked up or think they can outrun the bus to the finish line.

So why do it? To say you "beat the bus" plus the run really is an extraordinary roadrace over the water. Besides that the shirt is always a keeper and the finisher's medal and button are an added memento. For those of you wondering if any of us got picked up by the bus, well to paraphrase the Soup Nazi from Seinfeld, "No bus for you!".

Now that summer is approaching the running season is coming to an end for us in South Florida. However we have a new race in our plans and that will be the Disney World Half-Marathon in January 2008. Instead of the fantastic four, we will be the fabulous five now that my cousin Francesca has decided to join us for the Disney Half Marathon. I don't mean on the sideline, Francesca will be there with us to claim her medal. I must say the Disney World medals are quite spectacular and I heard Chip 'n Dale actually hand out the medals.

Stay tuned for more roadrace insights, tips and a heat advisory for the summer. Plus blogging on the best beach in the Florida Keys and what is considered the best trail in New York's Central Park for that early morning workout.

-Angie of "the Bridge"

p.s.- Don't forget to check our my fitness tips at Self-size.com.

Luna Lullaby

2007-02-14T17:26:00.000-05:00

Oh…it so mesmerizing our little wonderful Moon. It is the Earth’s only natural satellite and sits 238,854 miles from us. It has had quite a few faces over the years including Jackie Gleason’s, Mac the Moon and many others. Men have landed on it and a cow named Trixie has jumped over it. She has made numerous appearances in motion pictures from her first debut in the 1902 silent movie “Le Voyage dans la Lune” to “Moonstruck”. There is music from the Moonlight Sonata by Beethoven, Clair de Lune by Debussy, Surfer Moon by the Beach Boys and of course the Dark Side of the Moon by Pink Floyd. There are quotes galore about the moon but one of the most famous is from the movie Now, Voyager with Bette Davis when she says, “Don’t let’s ask for the moon. We have the stars”.

Besides in Hollywood, the Moon has played an even bigger role. The calendars of the Hindu, Hebrew, Islamic, Tibetan and Chinese are all based on the phases of the Moon. Did you know that it is traditional to assign special names to each full moon of the year? There is the traditional English name and also the name given by the Native Americans. The Moon seemed to have caught the eyes of Aristotle and Galileo who wrote books and books on their findings. Besides being responsible for the tides on Earth the Moon receives its share of blame for odd behavior. In fact the word “lunatic” is derived from the Latin word for moon, Luna. The Moon does seem to have an effect on our emotional balance and people swear it affects their sleep. People complain of nightmares, strange dreams or even sleepwalking.

Moon or no Moon, 70 million people in the United States are affected by a sleep problem. About 40 million Americans suffer from a chronic sleep disorder and add another 20-30 million who are affected by intermittent sleep related problems. Nearly seven out of 10 Americans experience frequent sleep problems or insomnia. Insomnia is usually characterized by a difficulty in going to sleep, maintaining sleep or waking too early. All this lack of sleep costs Americans over $100 billion annually in lost productivity, medical expenses, sick leave and property damage. Yes, property damage…because as you drive home you are a little drowsy and whoops you miss the driveway and plow over the fence. Count yourself in with the 51% of Americans who said they drove while feeling drowsy and the 17% who actually doze off behind the wheel. EGADS!!!

So what’s an Earthling to do? Well there are some simple steps you can incorporate in your daily lifestyle so that you don’t end up somewhere in a bell tower with a sawed-off shotgun.

Step 1 – Maintain a regular bedtime schedule including weekends. Our sleep wake cycle is regulated by a “circadian clock” in our brain and the body’s need to balance both sleep time and wake time.

Step 2 – Establish a regular, relaxing bedtime routine such as reading or soaking in a hot tub.

Step 3 – Make nice with your bedroom. Keep your sleep environment comfortable, dark and quiet.

Step 4 – Get off that Aerobed. Sleep on a comfortable mattress and pillows. (I must say I have slept on an Aerobed for an extended time and they are quite comfortable in the pinch.)

Step 5 - Use your bedroom for sleep and sex. (No comment)

Step 6 – Stop eating at least 2-3 hours before your regular bedtime. Eating or drinking too much may make you less comfortable when settling down for bed.

Step 7 - Finish that exercise at least 3 hours before bedtime. In general, exercising regularly makes it easier to fall asleep but too late in the day and it will take your body too long to drop its temperature for a restful sleep.

Step 8 – We all know this one but we all seem to forget. STOP with the caffeine close to bedtime. It will keep you awake. By caffeine I mean coffee, tea, soft drinks, chocolate, and certain ice creams. Don’t forget nicotine…it is also a stimulant. Smoking before bed or in bed makes it more difficult to fall asleep.

Step 9 – No alcohol close to bedtime. It can actually disrupt sleep and cause nightmares. So even though that third martini is calling to you just remember your brain cells would prefer you passed on another round of drinks.

Step 10- Too little sleep may increase the chance of becoming obese. According to a Columbia University study it found people who slept four hours or less per night were 73% more likely to be obese, possibly because of effects on appetite hormones.

So here is a little poem to leave you with:

Insomnia

I think the moon must be to blame:

It fills the room with fairy flame;

It paints the wall, it seems to pour

A dappled flood upon the floor.

If you want to see the moon close up visit Google's great moon site. It's most excellent. See what happens if you try to zoom in too close to the lunar landscape. Personally, I prefer havarti or gouda or even a nice provolone.

And no matter how many times you stand outdoors on a clear, crisp autumn night or a balmy summer evening how can you not be in awe of the Moon’s beauty? It is one sight I don’t think anyone on the planet ever gets tired of seeing. The picture on my blog this month is the beautiful full moon we experienced in India. I have to say I have captured many moons with my camera but this one was very special.

Ciao,

Angie of the Snow Moon

p.s. Don't forget to visit Self-size.com for the latest in nutritional counseling and fitness tips.

Art Basel

2006-12-06T15:09:00.000-05:00

Take 200 of the finest art galleries in the world, mix in a little Picasso, Degas, De Kooning, Lichtenstein and add a pinch of Matisse, Mapplethorpe and Rothko and what you have is Art Basel, the sister event of Art Basel in Switzerland. It is an art dealers candy shop showing a mix of works from world renowned artists to upcoming cutting edge newcomers. The event officially opens December 7th and runs through December 10th with numerous venues through out Miami Beach and over on the mainland in Miami. The main attraction will be the Miami Beach Convention Center which is a perfect starting point for those who have never been to Art Basel. Where else can one go and view multi-million dollar works of art while sipping on champagne and nibbling on imported cheeses. Besides the art, there are hourly artist talks, book discussions and signings. Oh...and the art books are works of art themselves. The Taschen booth last year had some of the most magnificent and unusual art books. It is very hard just to look without buying one of their books.

So when you get done with the convention center there are more art events to experience starting with Art Positions located on 21st street on Miami Beach. There you will see 21 galleries displaying cutting edge artists in converted shipping containers. When you get done then hit the various mini art fairs located all through South Beach.If you still want more then drive over (or take the Art Basel shuttle from the convention center) to the mainland. Make sure to visit the various private collections and don't miss Pulse, DesignMiami and NADA.

AND if you still haven't had enough you can keep going with countless smaller events like Art Loves Film, Art Loves Design, Art Goes Bad, Art Bar, Art Flow or anything with the word art in it. Personally my favorite this year is Art Boat. Yes, Art Boat, the same people who brought you the famous duck boat tours of Boston are taking their duck boats and viewing artwork from the bay. Mind you it is only by private charter.If I had known this I would have plotted my own "Water Tour de Art" and offered my boat during Art Basel. Well, there is always next year.

Also there are rules for Art Basel. First of all, wear fashionable walking shoes and remember the word fashionable. Yes, you can wear your Crocs if, and only if, the charms on them are real otherwise leave them in the closet. Second, pretend you really are into the art even if it is some sort of barbed wire wrapped around a chair. Believe me you will see a lot of art on acid like videos of a trash can, neon bulbs with nails glued on them, balloons filled with spit (I made that one up), a yellow pitchfork and it goes on. Third, upon viewing an exceptional bizarro piece like a crucifix in a can of tuna one must do a head nod followed by the word "brilliant". It is really amazing after that third glass of champagne how one feels they are the curator for the Whitney.

After experiencing all that art you can head over to the pedestrian mall of Lincoln Road to refuel after a long day of viewing buckets with twigs and rocks. Don't get me wrong, Art Basel is a fun filled contemporary art fair with the right amount of edge coupled with the energy of South Beach and Miami. It shouldn't be missed.

Don't forget to check out the South Florida restaurant scene at Self-Size.com and my fitness tips.

Ciao,

Angie of the Arts

p.s. The picture this month on the blog is a snapshot of artwork you won't see at Art Basel. It is a 8X6 tapestry I bought on my trip to India in the town of Jaisalmer ( read more on this great sand city) which sits on the edge of the Thar Desert. The textile is a patchwork of old maharaja saris sewn together to make a single new one. The detail and colors are astounding and I am still discovering little parts of the tapestry. It is a keepsake that will always remind me of the great family trip we had to India.

Celebrate Autumn!!

2006-10-10T21:25:00.000-04:00

Even though Fall officially started with the autumn equinox on September 23rd you can still be part of the festivals, football and all the fun that makes this time of year special. You can experience it from the glowing aspens in Vail (like those above) to the quintessential fall tree, the maple of New England. I think if one had to place a picture next to the word "autumn" it would be the maple with its fall foliage color of red, yellow and orange.

Ofcourse with the Fall comes all the festivals complete with the usual tempting foods from maple sugar candy, pumpkin pie, caramelized apples to cranberry muffins. Couple that with shorter days and a hectic autumn schedule and it can spell trouble for some of us who are trying to maintain our workout schedule and our balanced nutritional lifestyle. You have no excuses not to workout; you simply take it indoors to the gym or your house. There are
various challenging routines you can do on a treadmill to mirror those of your summer runs. You have a bike but it is not a spinning bike. Well...no whining. Go to your local bike shop and they can set you up with an indoor bike trainer. Basically, it is a piece of equipment that makes it possible for you to ride a bicycle indoors. The trainer consists of a frame of which your bike securely clamps to. Prices run the gamut from $50 (40E) to over a $1,000 (798E). Ofcourse unless you are Tour de France winner Lance Amstrong, an inexpensive trainer will do the trick. Once you get your trainer set up you can watch your favorite program or listen to music while it's snowing outside.

Autumn doesn't mean giving up all the fabulous fruits and vegetables from the summer. Autumn has her own fantastic line-up from butternut squash, cranberries, apples, walnuts, leeks to yams, pumpkins and mushrooms. This month the versatile mushroom is the featured autumn food on the nutritional site Self-size.com. Check out their mushroom guide for your fall cooking menu!!

However the one vegetable that really symbolizes this time of year is the pumpkin. No where else is the pumpkin more celebrated than the Pumpkin Festival in Keene, New Hampshire. It holds the official Guinness World Record for the "Most Jack-O'-Lanterns in One Place At One Time." The entire town of Keene is your own front porch for Halloween. All you need is a carved pumpkin, register it at the log-in tent then place your creation on Main Street for everyone to oohhh and aaahhh over. Last year the actual count was 22,157 jack-o'-lanterns. Yes, that's correct, over 20 thousand lit pumpkins along Main Street. It is quite a sight to see. The festival is October 21st and 22nd and has music, hay rides, a craft fair, costume parade and yes, a pumpkin seed spitting contest. It is a New England fall festival at its best.

I will be up in New England for the famous fall leaves and my goddaughter Lena's birthday so it should be one wild time, pumpkins and all. More to come later.

Ciao,
Angie of the Autumn

p.s.- Don't forget to check out all my latest fitness tips on Self-size.com.

SOS

2006-09-07T18:30:00.000-04:00

No, that title isn't referring to the marine distress signal but instead "Save Our Stiltsville". It is not an endangered specie more an endangered history, a slowly disappearing history of Florida. Stiltsville is a 70 year old aquatic neighborhood that sits just a mile off Key Biscayne. Basically just like in the picture, they are an odd collection of wooden homes on concrete stilts that sit on the flats in the northern part of Biscayne National Park. It all started back in 1937 with "Crawfish" Eddie Walker who built a shack on stilts to entertain all his buddies. He served his famous chilau which was a local "chowda" made with crawfish. Ofcourse that was accompanied by a 1937 version of Budweiser. If crawfish isn't your favorite and you want a fish recipe that is a little easier on the your aorta there is always room for a great green pepper tuna filet. Add some crushed garlic, a little olive oil, green pepper and lemon juice and you have yourself a perfect Self-size recipe. Visit Self-size com. and learn more about maintaining a healthy lifestyle.

So what happened to Stiltsville, Eddie and his boys. Well..as the movie line goes, "build it and they will come". They did and by 1960 there were 27 homes. It was a colorful community standing on stilts in shallow water and the mud flats. Colorful it was including some clubs that had gambling and other assorted entertainment. However, Mother Nature decided the neighborhood needed some updating so between Hurrincane's Betsy, Donna and the final knockout punch by Andrew the marine campsites were reduced to seven. Most of the final seven sit along the Biscayne Channel. It really is a site to see. The homes seem to float above the water which at low tide recedes to two feet. With all the grass flats and shoals, one sees an abundance of wildlife from pods of dolphins, turtles, egrets, herons and the ever present pelicans and commorants. Plus with the shallows it is a great place to engage in all types of water aerobics from snorkeling to swimming. Somewhat like you own aqua gym similar to what is included in my fitness tips at Self-size.com

However since the expansion of Biscayne National Park in 1980 the submerged lands that the homes sit on now belong to the National Park Service. The H2O habitats are still maintained by their owners but it was the Department of Interior that approved of a 15-member nonprofit trust to manage the properties and how to convert them to public use.

Life magazine in 1941 described Stiltsville as "an extraordinary American community dedicated to sunlight, salt water and the well-being of the human spirit". It still holds true. No matter how many times I boat out to Stiltsville for a day of relaxation I always come back to the dock in a "most excellent" frame of mind.

Just like Las Vegas, what happens there, stays there.

Ciao,
Angie of the Stilts

p.s. Don't forget to check out Self-size for the latest on nutritional and fitness news.

Endless Summer

2006-08-08T19:54:00.000-04:00

Summer officially doesn't end until September 23rd so just think of all those great summer activities you can still do from beaching to boating, surfing, swimming or just hanging out with family and friends. And that is exactly what I am doing with my cousin John at the best kept beaching secret in Rhode Island; Gooseberry Beach.

Gooseberry is an impressive stretch of sandy beach with perfect grass-covered sand dunes right off Ocean Drive in Newport. The beach is a cove protected by giant boulders which at low tide you can walk out to and hike from one end to another. The shoreline as with the majority of beaches in the Newport area is ideal for walking and firm enough for running during low tide and even at high tide a good workout is still doable on the beach. If you need a refresher on your posture or form don't forget to check out my fitness tips at Self-size.com.

Ofcourse unlike South Florida where a healthy beach food hut is almost non-existent, it appears people in New England take their beach buffets seriously. I would call it balanced (somewhat) and most certainly fresh. Yes, there is the standard fried oysters and clams but there is always an offering of a seafood or fruit salad. And there is always lobsta...just leave out all that Mayo or melted butter and you still can stay on track. Gooseberry comes with their version of a beach bites bungalow. The little beach cottage offers a great menu from the typical fare of mouth watering hamburgers to tasty salads. And you can't forget the homemade lemonade and brownies. You can even reserve a beach table complete with fresh flowers and candles for a dusk dinner. The menu for the early evening is different from the carte du jour and offers more of a sophisticated fare. You really don't know what you are being served until you speak with the chef herself. If you stray off your Self-size lifestyle (like I did) you can always get back on track with Self-size's nutritional counseling.

Besides Newport, there are equally beautiful beaches throughout New England. Just across Narragansett Bay is the Beavertail Lighthouse which has gorgeous, small secret beaches. The only trick is that you must be part billy goat to access them. Others areas that are just as beautiful is the coast of Maine, the islands of Martha's Vineyard, Nantucket and Block Island plus the Cape. One of my favorite stretches of sand on the Cape runs from Chatham to Provincetown which is part of the National Seashore. The dunes are spectacular looming golden waves and if that is not enough there is always the surf. The waves are nature's version of a reality show and couple that with surfers and you have a great display of bravery (I think) mixed with alot of insanity.

You have it all in New England...long, dramatic wide beaches, secluded coves and lagoons, vertigo sea cliffs and cold...very cold water. Yes...I got in the water this summer and I didn't even wear my wetsuit. Not because I was so brave...basically I would have been the only one in the entire tri-state area wearing a wetsuit in the surf plus after two minutes your body goes completely numb anyway.

More to come later....and don't forget to visit the experts at Self-size.com for the way to a healthy lifestyle!!!

Ciao,

Angie of the Endless Summer

Keys Tropical Highway

2006-06-26T20:15:00.000-04:00

What has 42 bridges, connects more than 100 islands together and includes three National Historic Sites? The Overseas Highway or Highway 1 is the closet version to a tropical country road that you can drive easily in a day.This sole road linking the Florida Keys to the mainland stretches over 126 miles and provides access to great snorkeling, swimming, fishing and ofcourse dining. Matter of fact, this month the nutritional website Self-size profiles not only dining establishments in South Florida but also the Florida Keys. The restaurants generally are big in local color and are wonderfully unique. They vary from the established Marker 88 and Morada Bay Cafe to the the wild and crazy partylike eateries like Alabama Jack's and Lorelei's.

If you are a fish eater then the Keys is your "all you can eat seafood buffet". There isn't a menu in the Keys that doesn't have grouper, lobster (that's Florida lobster), conch and dolphin (not Flipper) on it. And conch is king here eventhough it is actually a queen conch. I have sampled it all from conch burgers, conch balls, conch salad to conch pizza and conch chowder. Personally, conch on pizza just didn't do it for me but sometimes one must eat like a native. Don't forget a small slice of Key Lime or Mango Pie is a must. And I said small.. You don't want all that hard work you have done with Self-Size to be in vain.

After feasting at one of the many great restaurants you can always find a way to work it off. The Overseas Highway is your gateway to some of the best snorkeling in the US starting with John Pennekamp Coral Reef State Park in Key Largo. Pennekamp is the first underwater state park in the US. You can take snorkeling, diving or glass bottomed boats out to the coral reefs which are truly spectacular.

Down the road and just south in Marathon is the Seven Mile Bridge. It is one of the world's longest bridges and offers wondrous views of the Atlantic and Gulf of Mexico. Once a year, the bridge is closed to traffic for the famous Seven Mile Bridge Run. The only way get in the race is by luck of the draw. Fortunately, my sister and I have run many a race over that bridge. And it is not a race for those who haven't trained....Matter of fact, any race requires training so check out my fitness tips on Self-Size.com to get the inside track.

Immediately after you cross over the Seven Mile Bridge is Bahia Honda State Park. It has been rated as one of the most beautiful beaches in the United States. It is the Keys best public beach with plenty of white sand plus it has kayak rentals, snorkel trips to Looe Key and the Old Bahia Honda Bridge which is pictured above. Make sure you check out the view from the top of the bridge. Sometimes you can see huge hammerhead sharks swim through the cut from the Atlantic side over to the Gulf of Mexico looking for an afternoon snack.

As the drive south continues, you cross one tropical key after another including Big Pine Key. Big Pine is the only place in the world where the endangered Key deer live. And watch the speed limit...it is strictly enforced by the police.

Soon after Big Pine you will be in Key West which has been referred to as the Capital of the Conch Republic or Margaritaville. It is a cross of Caribbean, American and anything else the local "Conch's" feel like throwing in. There is a variety of activities and attractions for anyone. Fishing, snorkeling, dining, shopping and the bars from Sloppy Joes to the Bull & Bear will keep you busy. Make sure you visit the Blue Heaven restaurant which is a Self-Size pick.

Most importantly don't forget to do "Sunset" at Mallory Square. Locals and tourists gather to experience a spectacular Keys sunset while being entertained (if you want to call it that) by some very interesting, home grown carnival acts. It is a sight to see and a great way to end your day and start your evening in the southernmost city in the US.

And remember the motto of the local conch's - Save the Keys...Blow the Bridges.

Ciao,

Angie of the Overseas Highway

p.s. Don't forget to get the latest nutritional and fitness news at Self-Size.com

Swimsuit Season is Here!!

2006-05-24T17:29:00.000-04:00

Does this picture ring a bell with you? Those extra love handles, the feeling of laziness, the ability to float because you have turned into your own personal flotation device? Maybe the idea of getting into a swimsuit sends you off the edge? If you have answered yes to all the above then just skip the rest of my blog and go directly to the nutritional lifestyle site Self-size.com. If those seals can learn fabulous tricks then most certainly you can learn the Self-size way to a healthy and fun life. Self-size.com can get you in that yellow pokka dot bikini surfing a perfectly tubed 10 foot wave. Well...the surfing part might take a little work.

Even though summer officially doesn't start until June 21st, now is the time to start getting in shape. The theme this summer is the outdoors especially the water. That is, in the water, on the water everything about water. I will be writing a whole summer series on water exercise plus challenging beach workouts for the athlete in all of us.

Self-size and I will be covering all the latest H2O fun from the beaches of Barcelona, Florida, Cape Cod, Maine, Rhode Island and Italy, to the lakes and hot springs out west in Colorado and Utah. Learn the up and coming water aerobic routines that include Pilates, stretching, tubes and water weights.There are all sorts of "water toys" to be had these days and I will share them all with you. Aquatics is great fitness fun without all the sweat and there's less stress on the joints.

And there will be no excuses about the water being too cold or not having access to the beach. There is always a community pool and a wet suit. Wet suits can be purchased at any surf or dive shop but I would suggest starting at a surf shop. Styles at a surf shop are definitely cooler and more stylish. Most certainly you want the coolest looking wet suit to wear. Wet suits aren't the most flattering swimwear and you really don't want to end up looking like one of the seals pictured above.

Some great looking wet suits are made by BodyGlove, O'Neill and Jet Pilot. Make sure you buy the correct thickness which is always designated in millimeters and body warmth. Also decide what style you want. A shorty is a suit with cut-off arms and legs. A full suit covers your arms and legs and a farmer john has full legs and no arms. By all means don't cheap out, spend the money on a good wet suit. Believe me, it makes a world of difference between being nice and toasty or chilled to the bone.

Don't forget to scope out my fitness tips on Self-size.com and stay tuned for my "Worldwide Water Aerobics".

Ciao,
Angela

Swim with Flipper

2006-04-26T22:44:00.000-04:00

Well you really can't swim with Flipper because in his own special way he is swimming with the fishes. For those of you who don't know who Flipper was, he was the divo of dolphins back in the 60's. He had his own prime time TV show that was shot on location all over Miami. It centered around Flipper and his adventures with two young boys. The episodes I remember were thought provoking and extremely well written; Flipper saves a drowning girl, Flipper learns to speak, Flipper goes to the fish prom, Flipper goes to camp at the Fowley Rocks lighthouse.

Matter of fact that is a picture of Fowley Rocks lighthouse which sits about five miles east off Key Biscayne.The lighthouse has rocked thru all the hurricanes since the 1800's. Even Hurricane Andrew couldn't budge her with winds gusting up to 170mph. It is perfect spot for snorkeling with a depth of around 10-20 feet. If you time it just right it can be your own personal aquarium with no one around but you and all the sealife. The sealife runs the gamut from snapper, angel fish, sergeant majors, basslets, groupers, wrasses then throw in some barracudas, an occasional shark and some huge Florida lobsters. And without fail on the way out to Fowley we always see dolphins swimming in huge pods. It makes for one memorable day!!

A day of swimming and snorkeling can be incredibly fun but if you aren't in shape you can find yourself with leg cramps. Oh and that snorkel can feel like a straw if you're aerobically challenged (a nice way of saying you're not in shape). Nothing is more humbling then swimming against a very strong current and going no where. So before you go bouncing off that dive platform make sure you're in shape. Start simple with fitness walking in your target heart range or if you have access to a pool then jump in and do some laps or water aerobics. Wear your fins in the pool so your legs learn the correct kicking motion while you build up endurance. You can find more of my fitness tips at Self-size.com which is a great nutritional and dieting website.

Also being on the boat for the day doesn't mean you leave your nutritional common sense back on the dock. Make sure you have enough drinks and I don't necessarily mean the Buds or Coronas, pack water and Gatorade. You will be surprised how quickly you get dehydrated swimming in the saltwater and baking in the sun. Leave the cookies and chips and have fresh fruit instead and fruit is certainly more refreshing on a hot day. You can learn more about proper nutrition by visiting Self-size.com and really see how easy it is to get on track to a new you and new lifestyle. Most importantly, just think how you will look in your new snorkeling fins.

Ciao,
Angela

p.s. Don't forget to pack the sunscreen, a wide-brimmed hat and polarized sunglasses for your day out in the sun!!!

Renaissance Rendezvous

2006-04-13T17:42:00.000-04:00

So what Italian city is known for its monuments to the Renaissance, has the Ponte Vecchio bridge (that's it above), was once ruled by the Medici family and is birthplace to Dante and Michelangelo's David? Still need another hint? How about the home to the designer Salvatore Ferragamo? If you still don't know then there is no hope for you.

Just north of Rome is her little sister, Florence, smaller in size but not in artistic or cultural monuments. It is a beautiful city that is steeped in the Renaissance. Paintings and sculptures are eye candy throughout this medieval city on the Arno River. Throw in the magnificent churches such as Santa Maria del Fiore, Santa Croce and the Santa Maria Novella which each are home to fabulous frescoes, ornate chapels and the Bapistry with its famous bronze doors.

And when you get done with all that then there is more!! The Galleria dell' Accademia which is home to one of the Renaissance's most magnificent works; Michelangelo's David. It is a huge nude marble statue of the hero from the Bible that killed the giant Goliath. David recently underwent a major cleaning and he is whiter and brighter than ever before. You can see the veins rope down his hands, the bulging biceps and the ripped abs. It's the type of body that I think most people would be very happy to have. I know if David had followed a weight loss program back in the Renaissance it would have been with Self-Size. Or maybe he would have followed my fitness tips.

In addition to David, there is the Uffizi which is one of Italy's leading art museums or in my opinion (and I am unanimous in that) of the world. Plus across the historic Arno River is the Pitti Palace and the beautiful Boboli Gardens. Then there is the shopping. Everything from the fabulous Florentine leather to the big bling, bling on the Ponte Vecchio to the fun touristy straw market.

I had a memorable time in Florence. If you haven't been, then you must go and experience this enchanting city of Tuscany. If you've been, then relish the time you spent back in the Renaissance.

Stay tuned for more travel stories and fitness tips. Summer is fast approaching so that means getting your body in beach, boating shape.

Ciao,
Angela

Coming Soon: My new line of greeting cards

Medals All Around

2006-04-07T16:33:00.000-04:00

Yes, I am finally back to my blog. I received many emails asking me about the marathon and the trip to Rome. Things were a little hectic in Rome and the internet wasn't as prevalent as it was with our previous trip to India. Anyway I am back on track but not necessarily the marathon track. At least not for now even though New York or the London marathon might be calling me in the future.

So what about Rome? Well I think those the smiling faces tell it all. Forget about the rest of the body. Notice the finish line and the Coliseum behind us and those great Rome marathon medals hanging around our necks. Yes, my sister Carolina and I are very happy girls in the picture. Carolina finished 1 and a half hours ahead of her projected time coming in at 6:45 and I finished at 5:17. Our friend Rosemary wasn't far behind finishing at 6:57.

It was a great day for the marathon with fabulously blue skies with the starting temps in the high 40's and the finish in the high 60's. That's where the fabulous stuff ends, kinda, sort of, maybe. The course does pass some of the most magnificent monuments in Rome let alone the world but someone forget the part about the cobblestones. Those cobblestones aren't at the end of the marathon they are bascially throughout the whole course. And if you aren't in the main pack of the marathoners such as we weren't then don't plan on any water, sponges or support near the end of the marathon. I certainly felt for people who finished after us because the course was already being dismantled even though the race officials promised the finish line would remain open for eight hours.

Besides all that it was a magnificent experience for all of us. We all felt great after the race even though I experienced the typical electrolyte meltdown following the race. It is a feeling of nausea, lightheadedness and just down right fatigue. How did I handle that? Like anyone in Rome would, with a nice, toasted panini filled with provolone and parma ham. My sister on the other hand had a HUGE gelato but after 26.2 miles you can eat whatever you want.

Now that we are all done with the marathon training, I will be posting more frequently than once a week especially living in South Florida it just feels fitness 24 hours a day. So besides sharing our trip to Rome and our day trip to beautiful Florence I will be posting the fun side of fitness and whatever else moves me. And don't forget to visit my fitness tips.

Also I would like to thank our sponsor, Self-size for all the great marathon attire. I swear it really made us faster and people loved the bracelets and shirts. For those of you who are new to my blog, Self-size is a great website offering nutritional counseling and weight loss programs. Check it out!

If anyone wants a Rome marathon bracelet please let me know and we will put one in the mail to you. You can visit my previous blogs to see a photo of the bracelet.

Ciao,
Angie of Trevi (Yes, I did throw a coin in the Trevi Fountain)

From Rome with Cobblestones

2006-03-19T22:51:00.000-05:00

This is the sign that is at the Rome Marathon finish line. Not really, you won't need a sign to tell you to take off your shoes. That's if after 26.2 miles you can actually remove your shoes and what is left of your socks.

I spoke with a friend of mine who has run over 50 marathons around the world including the Rome Marathon. She mentioned the race is a lot of fun and the sites along the course are right out of the travel magazines. Some of the famous views you get to soak in on the course is the Coliseum, the Vatican, Piazza Navona, the Trevi Fountain plus a book more of famous locations. And the most famous part of the marathon is not those fabulous locations but the COBBLESTONES. Yes, the COBBLESTONES that line the course for the final six miles. There is nothing you can do but stick it out to the finish. As some of us who have participated in marathons know once you get to the final push nothing will stop you from crossing that finish line and getting your medal.

She also mentioned the start is very crowded and chaotic. So stay together with your group and take your time getting across the start. If you are slower runner position yourself on the left or right side of the corral so you don't get run over. With close to 25,000 entrants in the marathon, you can easily get pushed or stepped on from people around you.

As I mentioned before have a plan for the race. Pick out certain mileage markers to meet up with your support group and take your cell phone. Your cell will come in handy if you have adjusted your pace and need to notify your family members.

Remember, pack your race clothes, shoes and all the marathon documentation in your carry-on. Do not take the chance and pack them in your checked luggage. The last stress you need besides missing luggage is all your race paraphernalia also gone MIA.

Do pack some large plastic trash bags. You can wear them on the course for all types of weather and once you warm up it is a simple peel and toss.

Just think, one week from tonight we will all be done and celebrating at one of many fabulous restaurants in the Eternal City.

Good luck to everyone and bring home a medal!!

Don't forget to check out my fitness tips at Self-size.com. And I will be blogging until I get on the plane and throughout my time in Rome. So definitely come back and be part of roman history with all of us.

Arrivederci,
Angie of Trevi

ROME WEATHER: Monday thru Thursday, rain with the high in the hi 50's and the lows in the mid-40's.

Race Day: High 64, Low 45. 10% Precip

See Rome and Live!

2006-03-15T18:04:00.000-05:00

So what is this a picture of? Well...these are people who didn't properly train for the Rome Marathon subsequently their finish line wasn't at the Coliseum. Or maybe they took my fitness tips to the extreme. Who knows? Either way I hope you all take this as a warning and are getting the proper sleep and nutrition. Remember, the marathon is only one week from Sunday!

Now about those former marathoners in the picture. Well, they really aren't marathoners. It is the crypt of the Capuchin Fathers. The crypt is located at the Church of the Immaculate Conception on the Via Veneto and contains the skeletons of 4,000 monks. It is a combination of Halloween, Six Feet Under and Hannibal Lector all rolled up into one. The monks were buried in a six room crypt between 1500-1870. There are all sorts of designs ranging from circles to triangles and there is even a child size Grim Reaper. It is arranged with all different bones including thigh bones, some femurs, a humerus here and there plus craniums which seem to be quite popular in the crypt.

If you have time do make it a point to go. I have visited the crypt on my previous trips to the Eternal City. It is quite interesting and is located in a great section of Rome right on the Via Veneto and near the Piazzi Barberini. There are wonderful shops in the area and delicious dining but that can really apply to almost anywhere in Rome.

About the crypt, there is no fee to get in but you are expected to make a donation to the Capuchin monk who sits at the entrance. Oh, by the way, he is very much alive.

I will be blogging right up to when the flight attendant threatens to take away my laptop and hand me over to the TSA agent. Besides my fitness tips, get the lowdown on how to lose weight sensibly with Self-size.com, monks excluded.

Ciao,
Angie of Trevi

ROME WEATHER: Today lo in the 40's with the hi in the mid 50's. The weather forecasted through next Tuesday is not so benne. Lots of rain and the temps still low. Maybe our friendly monks can put a good word in for us regarding the weather.

All Roads Lead to Rome

2006-03-12T20:23:00.000-05:00

All roads do lead to Rome eventually even if it's via Maroon Bells in Aspen. I hope the weather in Rome is as clear as it was this day in Aspen. Today's forecast for Rome was the high of 50 and the low of 33. That's fine with me as long as it doesn't rain.

The Rome Marathon website has been updated so do check it out. Also don't worry if your name isn't confirmed on the site. As long as you have all your documentation with you to pick up your race packet at the expo you will be fine. The marathon is only two weeks from today so I KNOW everyone is tapering and have completed their long training sessions.

My sister and I did our session on Saturday but our pace was off and we both were fatigued. Was it overtraining? No...more like lack of sleep. A big no-no in the training world.

The last critical piece of your marathon training is the most important and that is sleep. Without proper sleep your marathon experience could turn into a nightmare of a time through the streets of Rome. Couple that with jet lag plus daylight savings change the night before the marathon and it can really reek havoc with your body.

So what can you do to make sure your body is ready? Well..start tonight by getting to bed early. Sleep deprivation can definitely hamper your performance. Your body has been thru a tremendous stress while training so it requires enough quality sleep and proper nutrition needed to repair and rejuvenate the body.

Look at your pre-sleep behavior. Are you letting your body wind down or is it more like channel surfing to the wee hours? And by all means don't train or eat right before you go to bed. Allow at least three to four hours after eating and training before bedding down for the night. If not, the body is too busy digesting food and will interfere with your sleep pattern. You all know that scenario...a big dinner then promptly crashing in bed only to wake up the following morning groggy and feeling a little dull. Groggy and dull are not allowed at the start line in Rome so get to bed early and sleep your way to the finish line.

If anyone would like a "Rome Marathon 2006" bracelet please let me know. They are free and definitely unique. Our bracelets are sponsored by Self-size.com. which is a great site specializing in weight loss and nutritional counseling.

So get to bed and don't forget to check out my fitness tips at Self-size.com

Sweet dreams,

Angie of Trevi

Eating Your Way Around Rome

2006-03-12T16:10:00.000-05:00

We all know I am not going to Rome just to run the marathon with 12,000 other people (another projected 40,000 are doing the smaller fun run). Going to Rome is about shopping, food, museums, food, magnificent churches, food and more food. Where do you go for great food? Basically anywhere in Rome you are guaranteed a fresh, delicious meal. In all my previous trips to the Eternal City I have never had a bad meal. It is a good thing I am running the marathon to offset all those fabulous Roman dishes and ofcourse the gelato.
Eating is a serious thing in Italy. It is a time to socialize with family and friends over a wonderfully prepared meal with a bottle or sometimes bottles from a local vineyard. And how can you have a meal in Rome without one of those locally grown wines? Well...you can't. Of all the locally bottled whites wines, Frascati is the best known. For those of you who want to experience the "other" white wine there is the lovely town of Orvieto which just a quick ride outside of Rome.
Roman food is known for their highly seasoned dishes of onions, garlic, rosemary, sage and bay leaves. So enjoy the food, it doesn't have to be all or nothing. You can still enjoy Roman dining at its finest and still stay on your weight loss program. Self-size.com has partnered with various Roman dining establishments that offer the Self-size program on their menu.
My mission on this trip besides finishing the marathon is to rediscover that great gelato shop near the Piazza Navona. It is located on a side passage way to the piazza and it has the best gelato I have had in Italy (excluding the little stand in Capri). So if anyone remembers exactly where it is let me know.
So after I eat my way all through Rome plus her smaller sister to the north, Florence, then it will be time to get refocused and re-sized at Self-size.com. My own fitness tips will come in quite handy.

Check back during the week for more Roman updates!!

A Piu Tardi,
Angela of Trevi

Roman Pit Stops

2006-03-07T22:02:00.000-05:00

Well it is subject that we have all talked about during our training sessions and it is a real concern when participating in a marathon. My previous experiences in road races has given me the inside track (sorry for the pun) about that ever so personal subject. So, what do you do when nature calls and how do you prepare yourself for race day?

A lot of it is common sense and listening to your body. Here are some of my hints to enjoy your race.

Know where the race course porta-johns are and don't hesitate to use them. Don't ever think you can wait for the next set of bathrooms.
Bring along tissue and/or antibacterial wipes because with thousands of runners it will be your luck to get that one porta-john that has empty dispensers.
Use the onsite facilities just before entering the corral for the marathon. Your bladder will thank you for it.
No matter how tempting don't drink any coffee before the marathon, it works as a diuretic.
Think twice before relieving yourself on yourself. No joke, many people I ran with in the New York marathon did just that. Remember you are wearing those clothes especially the socks for 26.2 miles and it can get very uncomfortable for you and the unfortunate people around you.
Most public establishments will let you use their facilities during the marathon. Don't forget a thank you as you race out the door.

And by all means don't eat anything exotic or spicy the night before the marathon. Besides possibly interrupting your sleep pattern the last thing you need during those 26.2 miles are upset bowels. So eat smart!!

The marathon is only two weeks from Sunday so I hope you all are in your tapering stage. Do visit the Rome marathon website because they are constantly updating it with news regarding the expo and course. I did find out that Gatorade will be offered starting mid-race to the finish but no PowerGels. So make sure you pack your gels in your carryon along with your race outfit and info.

Also up to the time I leave with my family (March 20th) I will start posting various shopping hints and haunts of Rome. Plus a friend of mine who has previously run the Rome marathon will share her insights about the race, expo and the course.

Don't forget to check out my fitness tips at the nutritional website Self-
Size com. It is a great site and recently updated with information of Roman restaurants to visit during your stay in the Eternal City.

So stay tuned!!

Angela of Trevi

Roma Marathon Checklist

2006-02-27T20:53:00.000-05:00

No, that's not the Coliseum behind me more like Arches National Park in Utah but the Coliseum is not that far away. We have just four weeks until our little 26.2 walk around the
Eternal City. Hopefully, your long runs went well this past weekend and now you will begin the tapering process for Rome.

My sister Carolina and I did not finish our 22 miles on Sunday due to the torrential downpour on South Beach. Subsequently, we came up about a mile short but our times were great and even managed to shave off some minutes from the previous week. I do have one question and maybe someone out there has the answer. On both long training sessions, I broke out in hives on my ankles and shoulders. In all my years of training I have never experienced such a reaction and my sister did also. I am using the PowerGels and Bars on the training sessions as well as Gatorade. I have done nothing different nor has Carolina. My doctor today was equally clueless. If you all have any ideas what it could be please let me know.

Now back to our checklist for Rome. First things first. Whatever you are wearing in the race by all means pack it in your overnight bag not your checked luggage. In the event your luggage is delayed or lost you won't have the added pressure of trying to find shoes and clothes to wear in the marathon. Next check the weather before leaving town so you pack the appropriate gear.

Now about that checklist, some items you will carry yourself in a small fanny pack or better yet have family members carry for you and meet you on the route at an assigned mile marker.

Socks - (at least 3 pairs) one to start the race, one during and one for after the race
Sunglasses
ID and money
Watch
Hat for the sun or cold
Sunscreen
Gloves - plan on throwaways, don't buy anything expensive to wear
Toilet Paper/Kleenex - it takes up very little space and you will be very happy you brought it
Vaseline
Band-aids
Your own water bottle
Energy bars and gels
Disposable camera
Cell phone - it will come in handy in the event you need to get in touch with your support group during the race
Wear a t-shirt with you name written on it with a magic marker. It is a great motivator during the race as spectators call out your name to cheer you on.

Don't forget to read more of my fit tips at the Self-size website. It is a dynamic nutritional site specializing in the Mediterranean Diet Method. It is a method that teaches you a whole new way of healthy eating to lose weight and keep it off.

Rome You Go

2006-02-26T23:40:00.000-05:00

Hello Fellow Marathoners- 2/12/06

I hope your weekend long run went well. Only two more weekends of long training sessions then you will start to taper in anticipation of Rome. The finish line is only 6 Sundays away so hopefully you are have bought those new shoes and socks and stuck to your regime. In the last weeks I have covered many aspects of marathon training from hydration, clothing, stretching to blisters and tapering. Today I would like to cover something very critical to your success in the marathon but often overlooked; drinking on the run.

Something so simple if not done correctly can make your day not so memorable plus you can add precious seconds to your time while attempting to maneuver yourself a spot at the water station. How many times have you spilled fluids all over yourself or even hyperventilated after drinking? Many of the world's top marathoners have a particular strategy when approaching a volunteer at the water stations and say learning how to drink during a marathon was the hardest thing about moving up in the race.

Boston Marathon race director Dave McGillivray shares his tips and how to get in and out of the water station and get that fluid in your mouth and not on your shirt. I also included some of my own tips with Dave.

Good Luck this week with your training.

1. Single Out-

As you approach the water station, pick out a volunteer who is ready to hand off a cup. Keep an eye on other runners who might cut infront of you. Don't stop at the first table because that will probably be backed up with other participants. Pick a table in the middle and by all means don't wait for that last table. You might miss the table or the hand-off. Be careful of your footing too, there is water and cups everywhere which could lead to an unfortunate fall.

2. Call Out-

Call out to the volunteer naming what your what, be it a sports drink or water. If need be, point to the volunteer so they know what you want.

3. Reach Out-

Get that arm out early! Don't wait until you are on top of the volunteer to grab the cup. The sooner you get that arm out the better avoiding a spill. And most importantly, always say "Thank You".

4. Squeeze-

Curl your wrist towards you then squeeze the top half of the cup to make a funnel out of it. Always try to throw the cup well off to your left or right so it's not on the race course. And ofcourse look before throwing your cup so as not to drench a fellow racer.

5. Quaff-

Once you complete an inhale, the quickly quaff or guzzle the fluid in one clean gulp. Then exhale with your next few breaths to help your breathing "catch up".

Don't forget to read more of my fit tips at the website Self-size.It is a great nutritional site that shows you the way to a better and healthier lifestyle with the Mediterranean Diet. So you might not be ready to run the Rome Marathon but you are only a step away to successful weight loss.