The sun has come out and its time to get out and about. Hiking is a great way to do that especially where we live in Souther California.  Hiking is really awesome because you can go out with a group of friends or you can do it alone. Im able to get exercise while being out in the sunshine and socializing. We have some great hikes planned for our summer program Starting in July.

I moved down here from Oregon about 5 years ago and thought I would never find hikes like I did in Oregon, and its true, I have not. The green grass and trees are missing but the view of the ocean is spectacular on a clear day, best the day after it rains.

One of my favorite hikes can be started 2 different ways. From santa monica head north on PCH, take sunset blvd inland, then on your left you will see a fire station.  You can drive up Paseo mirimar (past fire station) or directly to Los liones (before fire station) which give you a little of the green I miss from Oregon. If you dont want the meandering green and want to go uphill from the start, skip los liones and drive  through residential  up to the top. Park where you can.  The actual hike takes about 45min to an hour to get up, all depend on who your walking and talking with.  When you get to the top you have a spectacular view.  There is an option to travel on further also. I find just that hike is a good one when time is a factor. There is no shade on this hike, so I make sure to wear sunscreen and a hat.

Temescal is another favorite hike of mine, its short and easy to get to, and if all is right you might even see the waterfall. Though dont be alarmed if there isn’t much flow, thats normal for the amount of rain we get here. It make for a nike loop hike.

Here are a few other hikes int he area that are great also!

Point Doome, Westridge, Solstice Canyon

Title: Energy Rock’s Training Runs
Location: O2 MAX studio-3026 Nebraska Ave
Description: Thursday July 10th O2 MAX will begin training runs for Energy Rock’s 5k run. We will work on running technique, drills and stretching. Run length and difficulty will increase and we get closer to race date.

Make sure to bring water, wear running shoes and bring a friend.

All runs will end at the SM pier just in time for the Summer concert series.

Start Date: 2008-07-10
Start Time: 05-30-00
End Date: 2008-08-28

Nutrition is something we talk about a lot here at O2 MAX.  The most common thing we see is lack of water and vegetables. Water helps everything in your body process, and in the heat it helps keep you cool. Vegetables contain lots vitamins of which are essential to our bodies functioning and they contain good carbs.

We often talk about eating protein and carbs. Lots of people say “carbs, aren’t they bad for me?”. Then I get into good carbs vs. bad carbs. Not all carbs are created equal. Most carbs that are easy for us to eat like white bread, cookies and candy are what I consider bad carbs. Good carbs are whole grains, sweet potatoes, vegetables (which are pretty light on carbs).  Eating a variety of carbs helps keep things interesting for your taste buds and your menu. Kashi is a great brand that makes many products that I really love. They have a great site that talks about all the Good carbs you can eat as well as a great campaign they have going, get off your rump!

Carbs are basically sugar, but depending on how they are made are broken up differently in your body. The slower the breakdown the better. The more simple the sugar, like white bread and candy the quicker your body will break it down and then increase your blood sugar level. It’s like when you give a kid a can a soda and they are running around like crazy, then they crash. Same thing for us when we eat bad carbs that are broken down quickly.  One way to look at carbs is to check the glycemic index.  this is a good way to tell how slowly it will be broken down in your body. You want to chose a food with a lower glycemic index most of the time.

 So, dont be afraid of those carbs!

Title: Energy Rocks Training Runs
Location: O2 MAX studio-3026 Nebraska Ave
Description: Every Thursday starting July 10th O2 MAX will be starting training run at 530pm at the studio. We will be getting you ready for our 5k run this fall. Runs will increase in difficulty and length as the race date gets closer.
Bring water, friends and wear your running shoes.

All runs will end at the SM Pier, just in time for the free summer concert series.
Start Date: 2008-07-10
Start Time: 5:30
End Date: 2008-08-28

Title: ER Training Runs
Location: O2 MAX studio
Description: Summer time is here, but we are still getting ready for fall!

Every Thursday begining July 10th, we will hold training runs to prepare for Energy Rock’s 5k run this fall. We will work on technique, stretching and running drills. All runs will end at the SM pier just in time to catch the free SM Pier summer Concert series.
Bring water, wear your running shoes, and bring a friend.

Run difficulty and length will progress as we get closer to race date.
Start Date: 2008-07-10
Start Time: 5:30
End Date: 2008-07-31

The past two times I have had the pleasure of doing part of my workout with someone else.  I never ever wold have guessed that sharing Karen would have been so enjoyable.  In fact, if you would have asked me about doign a joint session I might have had a mini panic attack.  You know, as a control freak I might worry: karen-will-not-pay-enough-attention-to-me.

or

what-if-they-workout-better-than-me?

or

what-if-they-don’t-like-ME??!!

But in fact, it was fabulous.  I was encouraged and felt that I had more energy and more support instead of less support!

Yesterday Karen did some of my abs and arms with me (not that she needs to, have you seen her amazing arms??!).  Hopefully next time she will even hop on the treadmil = )

Stay healthy!

Vanessa

onteenstoday.com

By Alexandra Atienzo, SAMOHI Junior

June gloom is starting to disappear and summer is finally here! It’s time to hit the beaches and get those tans glowing. However the number one factor that no one should forget is protecting your skin from the sun. Neglecting it can cause damage even lead to skin cancer.  Last year in 2007, there were close to 60, 000 new cases of skin cancer and an estimated 1,000, 000 this year. 

A number one rule on protecting it is sunscreen, yes; your mother wasn’t nagging you for fun. Sunscreen is one of the best ways to protect your skin. Using one with an SPF (Sun Protection Factor) of at least 30 everyday and use it liberally. By the time your done applying sunscreen, you should have used enough to fill a shot glass. And reapply every two hours. No sunscreen is waterproof or sweat proof, water resistant ones only last 40 to 80 minutes in the water. For people that don’t like the greasy feel of sunscreen look for a “dry touch” label.  In all cases, be sure to wear a sunscreen that protects against both UVA and UVB rays, which take the cake when it comes to sun damage.

Other tips for preventing sun:

• Avoid the sun between 10 A.M. and 4 P.M., when the sun’s rays are at their strongest.

• Wear lighter colored, non cotton clothing which don’t absorb heat and UV rays as much hear as dark colors

• If you are taking medications read the labels carefully, if it says to avoid the sun be sure to do so as most medications react to the sun rays as the body is exposed.

• Drinking black tea helps skin sooth sunburns with its astringents and tannins.

We all make mistakes though, and sometimes stay too long in the sun or forget to reapply sunscreen, which lead to a sunburn. First step is to identify what kind of sunburn it is. 

First-degree sunburns are typical ones, they’re red or pink compared to your normal

skin color.  Your skin is often too painful to touch and result in peeling. They can be treated with Aloe Vera, or any other treatment lotion. They usually heal within a week. Take ibuprofen if the pain is too much.

Second-degree burns are often painful and look red and blotchy with blisters. To treat them apply cold compresses to the skin and do not break the blisters. Cover the burn with a gauze pad loosely and once again take ibuprofen for pain. Do not apply home remedies or ointments. If the burn is larger then 2 to 3 inches, see a doctor who can prescribe antibiotics. 

A third degree burn is the most painful and less common but if you do happen to get one, be sure to see a doctor immediately. Third degree burns can cause large blisters to form and they damage lower cell damage.

So be careful when going out in the sun, just don’t forget to have fun!