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    <title>Sabrina Peterson’s blog</title>
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    <updated>2009-01-11T16:04:07Z</updated> 
    <author>
        <name>Sabrina Peterson</name>
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    <entry>
        <title>The Christmas Orange</title>   
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        <published>2008-12-23T22:06:27Z</published>
        <updated>2009-01-11T16:04:07Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
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        <h3 class="post-title">&#160;</h3>
<div class="post-body">
<div>
<div style="CLEAR: both"></div><img src="http://www.luvzbluez.com/images2/orange.jpg" style="text-align: right" width="150" />Sometimes it is easy to forget the true meaning of Christmas. The busy traditions of the season and the appealing advertisements for material goods can leave the pure and simple truths far, far behind. 
<p></p>
<p>Jake was nine years old with tousled brown hair with blue eyes as bright as a heavenly angel. For as long as Jake could remember he had lived within the walls of a poor orphanage. He was just one of ten children supported by what meager contributions the orphan home could obtain in a continuous struggle seeking donations from townsfolk. </p>
<p>There was very little to eat, but at Christmas time there always seemed to be a little more than usual to eat, the orphanage seemed a little warmer, and it was time for a little holiday enjoyment. But more than this, there was the Christmas orange! </p>
<p>Christmas was the only time of year that such a rare treat was provided and it was treasured by each child like no other food admiring it, feeling it, prizing it and slowly enjoying each juicy section. Truly, it was the light of each orphan&#39;s Christmas and their best gift of the season. How joyful would be the moment when Jake received his orange! </p>
<p>Unknown to him, Jake had somehow managed to track a small amount of mud on his shoes through the front door of the orphanage, muddying the new carpet. He hadn&#39;t even noticed. Now it was too late and there was nothing he could do to avoid punishment. The punishment was swift and unrelenting. Jake would not be allowed his Christmas orange! It was the only gift he would receive from the harsh world he lived in, yet after a year of waiting for his Christmas orange, it was to be denied him. </p>
<p>Jake cried into his pillow all that night and spent Christmas Day feeling empty and alone. He felt that the other children didn&#39;t want to be with a boy who had been punished with such a cruel punishment. Perhaps they feared he would ruin their only day of happiness. Maybe, he reasoned, the gulf between him and his friends existed because they feared he would ask for a little of their oranges. Jake spent the day upstairs, alone, in the unheated dormitory. Huddled under his only blanket, he read about a family marooned on an island. Jake wouldn&#39;t mind spending the rest of his life on an isolated island, if he could only have a real family that cared about him. </p>
<p>Bedtime came, and worst of all, Jake couldn&#39;t sleep. How could he say his prayers? How could there be a God in Heaven that would allow a little soul such as his, to suffer so much all by himself? Silently, he sobbed for the future of mankind that God might end the suffering in the world, both for himself and all others like him. </p>
<p>As he climbed back into bed from the cold, hard floor, a soft hand touched Jake&#39;s shoulder, startling him momentarily and an object was silently placed in his hands. The giver disappeared into the darkness, leaving Jake with what, he did not immediately know! </p>
<p>Looking closely at it in the dim light, he saw that it looked like an orange! Not a regular orange, smooth and shiny, but a special orange, very special. Inside a patched together peal were the segments of nine other oranges, making one whole orange for Jake! The nine other children in the orphanage had each donated one segment of their own precious oranges to make a whole orange as a gift for Jake. </p></div></div>   <p style="clear:both;"> 
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    </entry> 
    
    <entry>
        <title>Interview </title>   
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        <published>2008-11-19T15:37:08Z</published>
        <updated>2008-11-27T15:58:49Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
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        <p>I just&#160;finished an interview with Rob Northrup (<a href="http://www.assetdefenses.com">www.assetdefenses.com</a>).&#160; </p>
<p>I love to hear people&#39;s weight loss stories.&#160;&#160; </p>
<p>I need to edit the audio file and will post it on my website soon!</p>
<p>&#160;</p>
<p>Sabrina Peterson</p>
<p><a href="http://www.sabrinapeterson.com/">Seattle Personal Trainer and Weight Loss Coach</a></p>
<p></p><p>&#160;</p>   <p style="clear:both;"> 
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    <entry>
        <title>How To Deal With Cravings</title>   
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        <published>2008-11-13T04:33:37Z</published>
        <updated>2008-11-18T12:48:18Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
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        <p>Please check out my latest post at my <a href="http://simpleweightlosstechniques.blogspot.com/">Simple Weight Loss Techniques</a> blog. </p>
<p>Thanks!</p>
<p>&#160;</p>   <p style="clear:both;"> 
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    <category term="simple weight loss techniques" scheme="http://sabrinapeterson.vox.com/tags/simple+weight+loss+techniques/" label="simple weight loss techniques" /> 
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    <entry>
        <title>The 20 Minute Rule</title>   
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        <published>2008-11-12T08:42:36Z</published>
        <updated>2008-11-18T12:47:29Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
            <uri>http://sabrinapeterson.vox.com/?_c=feed-atom-full</uri>
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        <p>Have you ever been told that it takes 20 minutes of cardiovascular exercise in order to burn body fat?&#160;&#160;This is both true and false. </p>
<p>Your fat cells&#160;continually release&#160;fatty acids that are being burned within your muscles no matter what you&#39;re doing, even sleeping. The amount that is being released and burned is very very small, or more like a trickle.&#160; When you start to exercise your muscles need more than a trickle of energy for the task at hand.&#160; Your muscles&#160;send a message to the fat cells to release more fatty acids.&#160; </p>
<p>Compared to the other 2 macronutrients, carbohydrates and protein, fat has more &quot;energy&quot; per gram.&#160; It&#39;s a great source of &quot;fuel&quot; for the body. </p>
<p>But our bodies are smart.&#160;&#160;Our bodies&#160;prefer homeostasis.&#160;&#160;&#160;Homeostasis in a general sense is the body&#39;s attempt to maintain a constant internal environment. Maintaining a stable internal environment requires constant monitoring and adjustments as conditions change. </p>
<p>Because&#160;the human body&#160;prefers a homeostatic state, it is going to resist releasing the fatty acids to the muscles until&#160;you&#39;ve been&#160;working out for&#160;twenty or thirty minutes.&#160; Then suddenly&#160;your fat cells&#160;release a gush of fatty acids. The fatty acid level in your&#160;bloodstream&#160;increases to meet the demand. </p>
<p>If you workout regularly and are&#160;fit then your body&#160;will start to burn fat&#160;almost immediately at the start of your&#160;workout. The less fit you are&#160;the longer it will&#160;take (20 - 30 minutes of <u>continuous</u> exercise) before your body&#160;hits a higher level of fat burning.&#160; Basically a fit&#160;person&#39;s body is more efficient at&#160;burning fat&#160;than an unfit persons.&#160; &#160; </p>
<p>We have&#160;train our bodies to be fat burning machines by working out regularly.&#160; So go&#160;get some exercise!&#160;&#160;&#160;</p>   <p style="clear:both;"> 
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    <category term="muscles" scheme="http://sabrinapeterson.vox.com/tags/muscles/" label="muscles" /> 
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    <category term="fatty acids. cardiovascular exercise" scheme="http://sabrinapeterson.vox.com/tags/fatty+acids.+cardiovascular+exercise/" label="fatty acids. cardiovascular exercise" /> 
    </entry> 
    
    <entry>
        <title>Food Review</title>   
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        <published>2008-11-08T04:29:26Z</published>
        <updated>2008-11-11T13:28:54Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
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        <p>I just wrote a&#160;food review over at my <a href="http://simpleweightlosstechniques.blogspot.com/">Simple Weight Loss Techniques</a> blog.&#160; I hope you will stop by and take a look.</p>
<p>&#160;</p>
<p>Sabrina Peterson</p>
<p><a href="http://www.sabrinapeterson.com">Personal Trainer, Weight Loss Coach, Corrective Exercise Specialist</a></p>   <p style="clear:both;"> 
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    <entry>
        <title>Benefits of Active Isolated Stretching </title>   
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        <published>2008-10-31T18:40:10Z</published>
        <updated>2008-11-08T04:08:33Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
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        <p>As stated in my previous blog, AIS stretches are held for only 2 seconds as opposed to&#160;a longer period of time.&#160; Holding the stretch for&#160;2 seconds keeps your muscle&#39;s myatic reflex from kicking in (an involuntary contraction within the muscle to help keep it from tearing) which, in turn, helps you facilitate a deeper stretch throughout each AIS repetition.</p>
<p>Other than keeping the myatic reflex in check, what are the benefits of Active Isolated Stretching?</p>
<p>AIS:</p>
<p>* Increases blood flow within the muscle tissue.</p>
<p>* Decreases lactic acid buildup within the muscle tissue due to increased oxygen to the muscle tissue.</p>
<p>*&#160;Speeds removal of toxins in the muscles. </p>
<p>* Contracting the opposing muscle (such as your quads) before you stretch the intended muscle(s) (such as the hamstring) causes the muscle to automatically relax, thus a deeper stretch.</p>
<p>* Relief or muscle sorness and muscle spasms.</p>
<p>* Can reduce and even eliminate chronic pain.</p>
<p>* Improving balance. </p>
<p>* Increased range of motion of the joints.</p>
<p>Try AIS for a week&#160;or so prior to&#160;and after your workout and see if you don&#39;t feel a difference&#160;in your flexibility and athletic performanc. &#160;</p>
<p></p><p>&#160;</p>   <p style="clear:both;"> 
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    <category term="stretching" scheme="http://sabrinapeterson.vox.com/tags/stretching/" label="stretching" /> 
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    <category term="remove toxins" scheme="http://sabrinapeterson.vox.com/tags/remove+toxins/" label="remove toxins" /> 
    </entry> 
    
    <entry>
        <title>Diet Sabotage</title>   
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        <link rel="service.edit" type="application/atom+xml" title="Diet Sabotage" href="http://www.vox.com/atom/svc=post/asset_id=6a00f48d125d2c00010100a807a202000e" />          <id>tag:vox.com,2008-10-29:asset-6a00f48d125d2c00010100a807a202000e</id>
        <published>2008-10-29T20:19:38Z</published>
        <updated>2008-11-02T03:02:36Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
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        <p>I have posted a new blog at my <a href="http://simpleweightlosstechniques.blogspot.com/">Simple Weight Loss Techniques </a>&#160;blog.&#160; I hope you will pop on over there and take a look.</p>
<p>Sabrina Peterson</p>
<p><a href="http://www.sabrinapeterson.com">Personal Trainer and Weight Loss Coach</a></p>   <p style="clear:both;"> 
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    <entry>
        <title>Active Isolated Stretching</title>   
        <link rel="alternate" type="text/html" title="Active Isolated Stretching" href="http://sabrinapeterson.vox.com/library/post/active-isolated-stretching.html?_c=feed-atom-full" />  
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        <published>2008-10-29T06:17:44Z</published>
        <updated>2008-11-07T19:25:22Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
            <uri>http://sabrinapeterson.vox.com/?_c=feed-atom-full</uri>
        </author>
    
        
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        <p>Today was an off or recovery day for me.&#160; My hamstrings and glutes were really tight, so in order to not potentially injure myself I decided that I should not workout today but to stretch instead using active isolated stretching because I am in PAIN!&#160; Since my calves and hamstrings tend to always be tight in some areas I make sure I stretch them often.&#160; </p>
<p>Static stretching&#160;or holding a stretch for 20&#160;- 30 seconds and up to 60 seconds per muscle is probably the most common method of stretching because it&#39;s simple and user friendly and gets the job done.&#160;</p>
<p>Active Isolated Stretching (or AIS) is a method used frequently by athletes because it can help improve an athlete&#39;s performance due to the increased range of motion of the muscles.&#160; That&#39;s helpful for any athlete, pro or not.</p><p>This may be the first time many of you have heard of AIS.</p>
<p>AIS stretching are held for only 2 seconds as opposed to&#160;a longer period of time.&#160; Holding the stretch for&#160;2 seconds keeps your muscle&#39;s myatic reflex from kicking in (an involuntary contraction within the muscle to help keep it from tearing) which, in turn, helps you facilitate a deeper stretch throughout each AIS repetition.</p>
<p>Here&#39;s an example of an AIS stretch for your hamstrings:</p>
<p>1. Sit on the floor (easiest for most people) with one leg bent and the other stretched out.&#160; Your legs should look like a backwards 4.</p>
<p>2. Activate (contract or squeeze) your the quad of the outstretched leg. </p>
<p>3.&#160;Gently reach toward the toe of that leg with both arms and hold for 2 seconds (1 Mississippi, 2 Mississippi).</p>
<p>4.&#160;Release the stretch and the contraction.</p>
<p>5. Repeat steps 2 - 4 for 10 repitions total.</p>
<p>You will see that you can stretch just a little bit farther each time and you will feel noticeably more flexible when you are finished. </p>
<p>That&#39;s the basics of&#160;AIS&#160;for now...I&#39;ll try to get to Part 2 tomorrow. </p>
<p>Sabrina Peterson</p>
<p><a href="http://www.sabrinapeterson.com/">Personal Trainer and Corrective Exercise Specialist</a></p>   <p style="clear:both;"> 
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    <category term="stretching" scheme="http://sabrinapeterson.vox.com/tags/stretching/" label="stretching" /> 
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    </entry> 
    
    <entry>
        <title>Links on www.sabrinapeterson.com</title>   
        <link rel="alternate" type="text/html" title="Links on www.sabrinapeterson.com" href="http://sabrinapeterson.vox.com/library/post/links-on-wwwsabrinapetersoncom.html?_c=feed-atom-full" />  
        <link rel="service.post" type="application/atom+xml" title="Links on www.sabrinapeterson.com" href="http://sabrinapeterson.vox.com/library/post/links-on-wwwsabrinapetersoncom.html?_c=feed-atom-full#comments" /> 
        <link rel="service.edit" type="application/atom+xml" title="Links on www.sabrinapeterson.com" href="http://www.vox.com/atom/svc=post/asset_id=6a00f48d125d2c0001010981462955000d" />          <id>tag:vox.com,2008-10-28:asset-6a00f48d125d2c0001010981462955000d</id>
        <published>2008-10-28T21:14:34Z</published>
        <updated>2008-10-29T10:49:05Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
            <uri>http://sabrinapeterson.vox.com/?_c=feed-atom-full</uri>
        </author>
    
        
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        <p>Just a quick one to let everyone know I have put your website links up on my website under the &quot;Links&quot; tab.</p><p>For those of you who do not have a link to my website on yours, can you please return the favor?&#160; (Even though on Steve&#39;s website on his friends page it lists me as not in the class and not to add my link to the page.&#160; I am in the class.) </p>
<p>Here&#39;s my info: </p><p>Sabrina Peterson, Personal Trainer and Weight Loss Coach (please hyperlink to <a href="http://www.sabrinapeterson.com">www.sabrinapeterson.com</a>)</p>
<p>&#160;&#160;&#160;&#160;Sabrina is a&#160;National&#160;Academy&#160;of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist based in Seattle, WA.&#160; She specializes in making fitness and weight&#160;loss simple, effective and fun!</p>
<p>&#160;</p>
<p>Thanks to everyone in advance. </p>   <p style="clear:both;"> 
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    </entry> 
    
    <entry>
        <title>Split Workouts or Two-A-Days</title>   
        <link rel="alternate" type="text/html" title="Split Workouts or Two-A-Days" href="http://sabrinapeterson.vox.com/library/post/split-workouts-or-two-a-days.html?_c=feed-atom-full" />  
        <link rel="service.post" type="application/atom+xml" title="Split Workouts or Two-A-Days" href="http://sabrinapeterson.vox.com/library/post/split-workouts-or-two-a-days.html?_c=feed-atom-full#comments" /> 
        <link rel="service.edit" type="application/atom+xml" title="Split Workouts or Two-A-Days" href="http://www.vox.com/atom/svc=post/asset_id=6a00f48d125d2c000100fad6b7ef3f0005" />          <id>tag:vox.com,2008-10-26:asset-6a00f48d125d2c000100fad6b7ef3f0005</id>
        <published>2008-10-26T21:50:10Z</published>
        <updated>2008-10-28T23:10:13Z</updated>
    
        <author>
            <name>Sabrina Peterson</name>
            <uri>http://sabrinapeterson.vox.com/?_c=feed-atom-full</uri>
        </author>
    
        
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        <p>Today I will be doing a split workout or what in sports circles is called a &quot;two-a-day&quot; workout.&#160; I don&#39;t do split workouts very often because I usually can&#39;t fit two workouts into my days.&#160; I&#39;m NOT an early morning workout person, nor am I inclined to workout after 8pm.&#160; So, 95% of the time I do one workout a day.&#160; Today, I have the time to do 2 workouts. </p>
<p>When I feel like I need an extra fat and calorie burning boost (or back when I was training for half marathons), I do a split workout. </p>
<p>The advantage of a split workout is that you will burn more total calories over the course (and after) the workouts than if you just do a total workout once a day.&#160; For men, the advantage is increased muscle gains (muscle hypertrophy)over a shorter period of time.&#160; If you are a body builder, or are lifting for gaining size&#160;on a regular basis then you can take more days off for total rest.&#160; For women, we will burn more fat overall and we girls need that.&#160; </p>
<p>There are a million different ways you could do a split workout.&#160; I won&#39;t go into the intricacies of some of the diffferent ways.&#160; I prefer to do my cardio for one workout and my strength training for my second workout.&#160; </p>
<p>If you decide to start doing splits, keep your workouts to about 30 - 40 minutes each (this includes warmup, cool down and stretching).&#160;&#160; Also, make sure you have 5 - 6 hours of rest between workouts.</p>
<p>A good way to incorporate split workouts into your regular routine is to&#160;do two-a-days once a week, do your regular routine the next day and take the third day off, resuming your regular workout schedule for the rest of the week on the 4th day.&#160; </p>
<p>Give it a try!</p></p>   <p style="clear:both;"> 
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