Monthly Archives: November 2010

Winslow = Athlete

Copyright NFL/ FOX
NFL Week 12: Top 5 Catch. K2. Enough said. 

Gentle Reminder

To those who “lift, clean and place” – a gentle reminder: Respect my copyright 

And another.

I am a part of the continuum.

FQD 11.28.2010 [Ice Box + Epsom]

Fitness Question of the Day [11.28.2010]

How do you alleviate muscle soreness after a workout? Anthony M., Phoenix, AZ

Generally there are two major phases of soreness after intense and enduring workouts. The first is know as “acute” soreness and is most often due to the accumulation of lactic acid, an energy metabolism waste product contained within muscle fiber. This is that combination of discomfort and fatigue that you feel towards the end and directly after your routine. Second is that enduring –Delayed Onset [DOMS]– muscle soreness or that which you feel a couple days later. The methods of relief and waste product flushing that have worked best for me are as follows:
Ice Bath/Tub: Directly after workout
Epsom Salt Bath: Has cathartic properties that release tension and eliminate underlying chemical complexes.
Active Massage/Stretch

Rest and Recovery

Good Coaches who remind me to attend properly to my body
 And that’s how it’s done!™ Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos

FQD 11.27.2010 [A Cold Wind Bloweth]

Fitness Question of the Day [11.27.2010]

I like your Thanksgiving post but you know I don’t like the cold! Yes I live in a cold place and no that can’t be helped. What can I do for your cardio recommendation that doesn’t involve the elements? Dawn Diva, Harrisburg, PA

There are so many options Dawn! But let me first say this: If you work up a sweat doing your steady state cardio properly -in the elements- you won’t feel cold at all. In fact, the air will feel crisp and refreshing on your skin. One word of caution though, dress appropriately and although you may feel your core temperature rising, don’t be tempted to remove too many layers of outerwear or you might just catch cold. Alternatives to outdoor cardio are varied at local gyms: pool, treadmill, stationary cycle, jump rope, stairclimber, elliptical, rowing machines etc. Just make certain that your level of intensity is adequate on the machine that you select. And that’s how it’s done!™ Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos.

"Champions for the Homeless"

Yesterday I had the opportunity to partner with the Nick Lowery Youth Foundation, the NFL Players [AZ] and the Phoenix Coyotes at a St. Vincent de Paul, Phoenix Thanksgiving service event. “Champions for the Homeless” is a series of holiday service events sponsored by NFL Kansas City Chiefs Hall of Fame Place Kicker and Humanitarian, Nick Lowery. I am honored and humbled to be a part of his initiatives that serve diverse communities across Arizona and around the Nation. The best meal is the one that is shared. Thanks[for]Giving.

Friday Follow [#FF = Twitter Speak]

#FF Your Heart.

FQD 11.26.2010 [Thanks(for)Giving]

Fitness Question of the Day [11.26.2010]

What do I do now that I’ve fallen off track because of the most delicious Thanksgiving feast ever!!! Kelly R., Renton, WA

I am glad to hear that your Thanksgiving was memorable. That is how it should have been! First, let’s all start by not judging ourselves and punishing perceived “bad” eating/drinking habits on a “family day.” Second, assess where you left off prior to the holiday. Third, and most importantly, begin to ease back into a sustainable routine. For example, for the remainder of this week, make certain to complete 30 minutes of steady state cardio everyday. Next week, up the ante to 45 mins/day. One more note though – hydration will be a most important step in your feast “recovery.” Aim for 1/2 gallon of water per day, sipping throughout the day if you must. And that’s how it’s done!™ Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos.

Learning from Masters

I learned yesterday that my coach, Brooks Johnson, was selected as the USA Track & Field Coach of the Year. He is deserving of this measure not only as Coach of the #1 World Ranked 110m Hurdler David Oliver, but as a man who has shaped careers and minds over the past fifty years. Coach Brooks has had a meaningful impact on my life as an athlete and, most importantly, as a human being. Thanks Coach, here’s to you!
Coach and I – in the beginning. 
My brother and I had a chance to travel together this summer for vacation. We met up with Coach Brooks for lunch in France. The evening before, David was crowned Champion of “Meeting Areva” -the Paris Diamond League Meet- with a record time of 12.89. It was an electrifying run to say the least – berets were a’flying!
Lunch Under the Eiffel
 Coach Brooks Johnson, Rav [my brother], Andia, David

Imparting Knowledge, Direction.

See Coach Brooks’ “Train Gang” in action:

My Morning on the Mountain

“Cross that bridge when you get there.”

Photo Credit: Anthony McDonald ©

FQD 11.21.2010 [Kick, Push]

What kind of other workouts do you do? Mimi, Chandler, AZ

I do a little of everything to keep my workouts fresh and to wholly engage my body from week to week. This weekend, for example, I went to a skate park for a dose of something different. A special shout out to Douglas Miles and Apache Skateboards. Get rolling. And that’s how it’s done!™ Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos.

FQD 11.20.2010 [Stats]


We saw you on the GolfBabes Blog. We have a wager. How tall are you? James and James

Thanks for reading! I am 5’8” Which ‘James’ wins the wager? And, what were the terms? And that’s how it’s done!™ Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos.

FQD 11.19.2010 [Armed]

How do you get rid of the jiggle under the arms? KR, WA D.C.

Let us start by properly identifying this area as Triceps – the muscle that is positioned along the back of the upper arm. The opposite muscle, then, is the bicep(s). Just as with other parts of the body, there are several issues at play with regard to underarm firmness, or lack thereof.   “Looseness” of these muscles may be a result of the following elements, or a combination: diet, age, weight loss, lack of exercise, hormonal imbalance (especially in women). So how might one address this issue head on? [OK, pun intended – tricep literally means a muscle that “arises from three heads.”] We must tone the muscle under our skin – this applies to every part of the body. Inherent in the aging process is the decreased production of collagen and elastin (think firm, young , tight skin). This is unavoidable. But,  if one were to build more muscle in areas of concern they would appear more firm and the skin “tighter” around said muscle. 

Add tricep specific exercises to your workout regimen but do not neglect the biceps! Remember, always: “equal and opposite” [Third Law of Sir Isaac Newton’s “Axioms of Motion”]. Exercises to consider: Tricep Extensions, Body Dips, Kickbacks, Push-Downs, Push-ups. Watch “Variety Pack Push-ups” for more ideas. And that’s how it’s done!™ Learn more about the ADUB365 Fit System and be sure to watch our Fitness Videos.

Golf Babes

Featured this morning on  Golf Babes a popular golf interest Blog that “celebrates women -and their beautiful games – from the world of golf.” Check it out: 

Wake Up Call

Top of the morning, bases loaded. Bet!

Another Thought

Good Morning. Your day awaits!

Heard on the Golf Course Today

“Wow. Your legs. You look like a gazelle in motion.”

Good Morning Arizona [KTVK-TV]

A “Good Morning Arizona” indeed!

On air live this AM with Tess Rafols of 3TV [KTVK], featuring the new custom makeup line by Olunife Beauty. As a model for the segment, I channeled my favorite Meteorologist Brittney Shipp! To learn more, please visit:

Photo Credit: Michael Lamonte©

The Me, Me. [Or, My Two Selves]

A great new Splash Page service,, is well worth the visit!


The FIT Me

A Thought

Remember, exercise is not punishment nor does it have to be!