Barbie Perkins-Cooper, Author

Tag: exercise

  • Pismo Beach, CA…A “Go To” Getaway Destination


    FOR IMMEDIATE RELEASE
    December 30, 2014
    Media Contact:
    Ann Flower Communications
    Ann@annflowerpr.com

    Pismo Beach: 10 Top Reasons to Visit in the Cooler Months
    (PISMO BEACH, CA) – With mild temperatures year-round, anytime is a good time to visit Pismo Beach, and winter is no exception. A jewel of the Central Coast with miles and miles of uninterrupted beaches, scores of oceanfront hotels and resorts to choose from, a world class wine region minutes away, and hiking through the spectacular scenery of the Santa Lucia mountains, Pismo Beach deserves its reputation as a ‘go-to’ getaway destination.

    A few of the reasons winter is still “prime time” in Pismo Beach include:

    Monarch Butterfly Grove – November through February
    Each year thousands of vibrant Monarch Butterflies flock to Pismo Beach, seeking shelter from the freezing northern winters. From late October to February, the butterflies cluster in a grove of Eucalyptus trees at the Pismo State Beach Monarch Butterfly Grove, just 3 minutes from downtown. The Pismo colony is one of the largest in the nation, hosting an average of 25,000 of these enchanting butterflies each winter.

    Wine Tasting
    Leading from the center of downtown Pismo Beach, scenic Price Canyon Road meanders a few short miles through the neighboring Santa Lucia range to the pastoral Edna Valley. An officially recognized American Viticulture Area, Edna Valley is most well known for its Chardonnay, Pinot Noir, and Syrah. Wine tasting rooms vary from tucked away converted barns to impressive contemporary structures, but the common thread is a warm and welcoming attitude. Standouts in the region include Center of Effort, Claiborne & Churchill Vintners, Tolosa Winery, Wolff Vineyards, Kynsi Winery, Sextant Winery, Edna Valley Vineyard, Saucelito Canyon Vineyard and Chamisal Vineyards. Other nearby wine producing areas that offer tasting opportunities are the Avila and Arroyo Grande Valleys, as well as Paso Robles. Within Pismo Beach itself, several businesses offer the chance to sample locally-grown vintages, including Tastes of the Valleys, a wine bar and store with up to 700 wines offered by the glass; San Liege Wines showcasing the talent of Curt Schalchlin and his wines made from Central Coast sourced fruit; and Vino Versato, pouring a selection of 35-40 wines by the glass while also serving as the tasting room for several local wineries, and featuring live entertainment.

    Pismo State Beach
    Spanning an impressive 17 miles, the wide open and pristine sands of Pismo State Beach extend southward from the Pismo Beach Pier to the Guadalupe-Nipomo Dunes National Wildlife Refuge in the distance. Offering opportunities for long walks, surfing, swimming, kayaking, fishing, camping and even horseback riding, the opportunities for outdoor recreation as well as the views are endless.

    Hiking
    Winter brings ideal temperatures for tackling the varied terrain and variety of hiking options available in and near Pismo Beach. Right in town, take it easy on the Shell Beach Bluff Trail, a wheelchair-friendly paved path overlooking the water, or take the parallel Ontario Ridge Trail with a nearly 700-foot elevation gain. Combine the two for a 3 mile loop that explores the coast between Pismo Beach and Avila Beach. In July 2015, access will be available to the newly acquired Pismo Preserve, which includes 900 acres of open space. With 10 miles of existing dirt roads and single-track trails, many with spectacular ocean views, it will form a vast resource for hikers, as well as cyclists and equestrians.

    Biking
    San Luis Obispo County is considered a mountain biking and street biking paradise, and you can bring your own or rent some wheels right in town. For a coastal tour, bike from Pismo Beach to Avila Beach, traversing a path that wanders through lush landscapes and follows an enchanting stream. Take in the wine country on a 15-mile trek through the Edna Valley AVA, or explore the hills on the region’s many mountain bike trails.

    Birding
    The mild climate of Pismo Beach attracts many over-wintering species, and is home to many year-round bird residents. Pismo State Beach encompasses a variety of habitats for birdlife, providing serious and casual birdwatchers alike with a myriad of choices, from the freshwater lagoon adjacent to the Oceano campground and the Pismo Lake Ecological Reserve to the shore birds found along the beach and dunes. Nearby Montaña de Oro and Morro Bay State Park are also destinations for birding enthusiasts.

    Oceano Dunes
    Recognized by scientists and conservationists as the finest, most extensive coastal dunes remaining in California, Oceano Dunes are located just south of Pismo Beach. For those seeking to inject some adrenaline into their stay, it is also the location of the Oceano Dunes State Vehicular Recreation Area. A popular playground for off-roaders, with 5.5 miles of beach open for vehicle use and the surrounding 1,500 acres of dunes dedicated to off-highway vehicle use, it draws visitors from around the U.S.

    Wildlife Viewing
    Nearby Avila Beach offers opportunities to see California sea lions, harbor seals, sea otters and a plethora of sea birds. Rent a kayak and paddle the calm waters of the bay for a closer look at these extraordinary sea mammals, and explore the ecosystems beneath the Harford Pier to view resident anemones, sea stars and barnacles. Pay a visit to the Central Coast Aquarium, steps from the beach, to experience the region’s sea life found beneath the surface. Winter brings migrating Gray Whales, and common and bottlenose dolphins are also always a possibility.

    Shopping
    When a dose of retail therapy is in order, Pismo Beach has just what the doctor ordered. With an impressive lineup of 40 sought after brands, including Aeropostale, Calvin Klein, Coach, Jones New York, Levi’s, Nike, Nine West, Polo Ralph Lauren, Tommy Hilfiger, Izod, Guess and Sketchers, among others, the Pismo Beach Premium Outlets has something for practically everyone. Downtown Pismo Beach offers even more opportunities, with a diverse collection of boutiques, surf shops, gift and collectibles markets, and wine stores.

    Hearst Castle
    It may be one of California’s most popular destinations, but the summer months can bring sold out tours and long lines. Winter offers a perfect opportunity to explore the castle and take in some of the more off beat tours such as Cottages & Kitchen, Upstairs Suites and the Evening Tour without the crowds.

    About Pismo Beach, California
    The Classic California beach town of Pismo Beach is located on California’s famous Central Coast, halfway between San Francisco and Los Angeles along Pacific Coast Highway and US-Highway 101. Overlooking more than 26 miles of pristine Pacific coastline, enjoy Pismo Beach’s great weather, plethora of outdoor activities, rich wild life and nature preserves, seaport inspired cuisine and fresh farmland produce, downtown wine tasting rooms, and neighboring world class wine producing regions of Edna Valley, Arroyo Grande Valley, Avila Valley, Paso Robles, Santa Maria Valley and Santa Rita Hills. Pismo Beach offers the perfect pairing of Wine & Waves with a truly “Classic California” experience. Pismo Beach is also noted for being one of the most dog-friendly towns in America. See our wide variety of lodging choices accommodating every budget and lifestyle, by visiting ClassicCalifornia.com. Also, join us on Facebook, Twitter, YouTube, Instagram, and Pinterest. Media inquiries, please contact John Sorgenfrei at john@tjaadvertising.com or at 805.541-6020.

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  • The Top 10 Workout Songs for December 2014


    FOR IMMEDIATE RELEASE:

    The Top 10 Workout Songs for December 2014

    Fort Wayne, IN – December 1, 2014 – What’s striking about this month’s top 10 list the quantity of pop songs it contains by folks who aren’t archetypal pop stars. In the place of Katy Perry, Justin Timberlake, or Beyonce, you’ll find contemporary doo wop from Meghan Trainor, a sunny single from Dutch rapper Mr. Probz, and a confessional club cut from Mary Lambert. Even when Top 40 favorites do appear, they seem slightly transformed—as in the case of Taylor Swift’s electropop experiment or OneRepublic’s dancefloor makeover.
    In terms of working out, nothing in the list below tops 140 beats per minute (BPM). However, what the songs lack in speed, they make up in dynamism. If you find yourself hitting a wall mid-routine, check out the huge chorus on Imagine Dragon’s latest, the army of horns surrounding Mark Ronson and Bruno Mars, or the blistering remix from Jessie J, Ariana Grande, and Nicki Minaj.
    On the whole, this month’s picks mix breakthrough acts who know how to write a hook, pop chart regulars who are trying something new, and a string of hits that have been amped up and re-imagined. Taken together, this combination makes for the best kind of playlist to keep you moving—one that sounds both fresh and familiar at the same time.
    Here’s the full list, according to votes placed at Run Hundred–the web’s most popular workout music blog.
    Taylor Swift – Blank Space – 96 BPM

    Mr. Probz – Waves (Robin Schulz Radio Edit) – 120 BPM

    OneRepublic – I Lived (Arty Remix) – 128 BPM

    David Guetta & Sam Martin – Dangerous – 92 BPM

    Jessie J, Ariana Grande & Nicki Minaj – Bang Bang (Kat Krazy Remix) – 128 BPM

    Mary Lambert – Secrets (Jump Smokers Remix) – 125 BPM

    Calvin Harris & Ellie Goulding – Outside – 128 BPM

    Mark Ronson & Bruno Mars – Uptown Funk – 116 BPM

    Meghan Trainor – Lips Are Movin – 138 BPM

    Imagine Dragons – I Bet My Life – 108 BPM

    To find more workout songs, folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

    Contact:
    Chris Lawhorn
    Run Hundred
    Email: mail@runhundred.com
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  • Friday Reflections — Enough Said!

    Friday Reflections — Enough Said!


    Dearest Readers:

    Late autumn always depresses me when the sun sets so early and darkness blankets the skies, much…much too early. I enjoy evenings where I enjoy the sun setting later. Tomorrow evening is the Elks show in Murrells Inlet, SC. Since the show started traveling “on the road” with our talents, I have always attended. This show is different because I am not going. It was my decision to remain at home. Many reasons that others do not understand. Quite simply – my budget at this time of year is not one I want to stretch to the limits. Allow me to explain. Many of the casts are driving up tomorrow afternoon. After the show, they are going back to Charleston. Yes, it is true. I could go. And I could drive home late at night, but I don’t think so. Driving after 10:00 at night is just a bit testy, considering all of the drivers under the influence, and of course, the deer roaming around the highways. Then, I must consider, I would need to arrange a pet sitter to come to my house two, if not three times daily while I am gone — at the expense of $20.00 each visit. I do not believe in boarding my animals. They are most comfortable within their atmosphere of HOME. After all, my four-legged friends are rescue animals – four of them tolerated much abuse previously, and now, within our home, they are happy. LOVED. SPOILED. Considering all of the expenses of ‘going on the road’ for the Elks Lodge show, the amount of money it would cost us was just not worth it. While it is true, I could get a cheaper rate for a hotel, I think I made the right decision. I am the type of household finance manager who does not believe in tapping into the budget, squeezing it too tightly. After all, the holidays are approaching! I do wish the entire cast of the show to have a good time. I understand I was ridiculed when I said “Break a leg” to the cast. I got the distinct impression a few of them were thinking I was wishing them to ‘break a leg’ physically. Now honestly…Those of us who have been on stage, or a thespian truly understand the definition of “Break a leg.” Those who do not — well…let’s just say, while I am the type of personality defined as “Julia Sugarbaker,” never do I wish anything bad on anyone. SO, cast members, I still say, “Break a Leg!”

    Next week is our show at the Elks Lodge in Charleston, and I still wish everyone to “Break a leg.” Enough said!

    This week at Weight Watchers, my weigh-in showed another small gain. This time, .06 of a pound. RATS! After weigh-in, I turned to look at the magic mirror. Have you ever seen one of these? They instantly give you a 10-pound reduction. I want one for my home! Maybe I’ll tell Santa. Perhaps if I sit on his lap, maybe — just maybe — I can convince him I will make this generosity worthy of my talents! Looking in that mirror, I do see a difference. Heck…My body is shrinking, even IF that disagreeable scale says otherwise. I think I’m looking pretty good! I’ll say it again — RATS! I want that stupid scale to stop dictating who I am. Age is just a number, and so is a Weight Watchers scale! Enough said!

    Looks like this epistle should be titled “Enough Said.” After all, I am free writing, and I have no idea what my fingers will pour from my soul as I write this. I am sitting at my desk. My little love bugs, Hanks the Tank, and Sandy Bear are resting next to me, curled on the pillows, probably getting warm. The weather is changing drastically…almost momentarily…The present temp is 42.8 degrees…OK…let’s round it up to 43! I am wearing a short black lace skirt with black leggings. Black boots! The temperature inside the house is only 69 degrees, but the house is warm, so I refuse to cut the heat on until later. Yes, I will turn on the electric blanket before going to bed. I simply love curling into a warm bed!

    See…I told you, I am free writing. This week has been a better week than last. During that time, for three days, PTSD was dictating the behaviors of my husband. If you’ve never lived, or been around, someone with PTSD consider yourself blessed. Simple eye contact…body language…ANYTHING can ignite strange behaviors and when it happens in this house, I simply close myself away. I do not like to argue, or to be mistreated, so I am thankful this is a Friday Reflections where I can say, this has been a better week. Thank you, God.

    On Friday’s, I like to give thanks to God for all that I have endured, experienced, or learned this week. When my dad was alive, and all of us lived at home, I recall him asking me, “What did you learn today?” And when he asked, I shared my lessons learned. How I miss that man. Holidays just are not the same without my dad here with us. After his death in 1999, Thanksgiving was the hardest holiday ever. I cooked the meal, set the table with linens and china, only to notice my dad’s chair was empty. The emptiness I felt was almost unbearable. This year, I feel his loss still — even though it is 15 years later. I’ve asked God, “How long does one grieve?” Funny. I’ve never heard an answer. I believe the grief process last for eternity; however, we who grieve, must learn to walk through the grief and — as my dad would tell me — Move On. That is truly a hard lesson learned.

    Now that I am finally writing again, I must give thanks and be proud that the words are flowing — a bit. I still have people ask me — ‘are you EVER gonna finish your story?’

    My answer — “Yes…writing takes time.” It isn’t a process where you can just sit and write. NOT ALWAYS!

    And so, tonight – while it is still Friday, I am reflecting on life…gratitude…and my personal reflections for this week. My thoughts just strayed a bit while listening to the TV. Honey Boo Boo’s Mom was speaking on the network. Sorry I do not know her name…All I do know is she has two, if not three chins! Oh…my goodness…she is undoubtedly the most non-photographic woman I have ever seen. Just how she became a household name is beyond me. Not a good mother…and certainly not someone photogenic or pretty, or someone I wish to reflect on… Make up doesn’t help her at all! And most women really are glamorous with makeup. So, I suppose I shall keep the remainder of my opinion about that woman — to myself. Is that a first? Perhaps!

    To those of you in Murrells Inlet at the Elks Lodge, I hope you all enjoy the show, and to the performers, I still shall say, “Break a Leg!”

    Until next week…

  • New Production Launched in Myrtle Beach, Thunder and Light, Featuring All That!


    For Immediate Release
    Gilmore Entertainment, The Calvin Gilmore Theater
    November 12, 2014
    Media Contact:
    Jordan Watkins, Director of Marketing
    (843) 913-1453
    JWatkins@GilmoreEntertainment.com
    Low res photo attached, high res photos available at the link below:
    http://www.gilmoreentertainment.info/Public/ThunderAndLight/

    New Production Launched in Myrtle Beach, Thunder and Light, Featuring All That!

    Calvin Gilmore, the groundbreaking producer and director that introduced live entertainment to Myrtle Beach nearly 30 years ago, debuted his latest production to standing ovations this past fall. Thunder and Light, directed by Jeffrey Gilmore, opened with a limited number of preview showings in September and October and was so successful that Gilmore is now announcing a full Thunder and Light schedule for the 2015 season. These shows will be in addition to the normal full schedule of TCO and Good Vibrations shows.

    This entirely new live production features the nationally renowned clogging group All That!, combined with a multi-million dollar laser light show. The show blends exclusive, original choreography by All That!, thrilling contemporary music, interviews and background on the group, and the same multi-colored 5-laser show that toured with Pink Floyd and Madonna. Additionally, vocalists from TCO and Good Vibrations will make guest appearances on a rotating basis.

    All That! have become a phenomenon amongst visitors in Gilmore’s award-winning productions, TCO and Good Vibrations, over the past 10 years, and will continue to appear in those shows nightly. Known nationally for their recent success on NBC’s America’s Got Talent, All That! has gathered a fanatical following. Gilmore commented, “The popularity of All That! has just been through the roof, this show will fulfill a great demand. These guys have worked tirelessly on new material and we have put together an incredible show. The footwork of All That! combined with the choreographed laser show is really amazing.”

    Discounted group pricing is available for groups over 22 and special package rates for those attending other Calvin Gilmore Productions. Tickets are expected to sell fast for this rare opportunity to see a hit show on the ground floor. Visit ThunderAndLightShow.com for a full schedule and online booking, or call the box office at 800-843-6679.

    More Information about Calvin Gilmore and Gilmore Entertainment

    Gilmore Entertainment and The Calvin Gilmore Theater have long been the leader of musical variety show entertainment in the Southeast, with the classic TCO show, retro Good Vibrations, and their newest hit, Thunder and Light. Gilmore and his shows have been featured by USA Today, NBC Nightly News, Southern Living Magazine, Variety, and a host of other newspapers and television shows. It is the only Myrtle Beach show to receive the coveted South Carolina Governor’s Cup, as well as being voted South Carolina’s Most Outstanding Attraction. In recent years, Gilmore has performed regularly on the Grand Ole Opry in Nashville, and he is designated as South Carolina’s Official Country Music Ambassador.

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  • Friday Reflections…

    Friday Reflections…


    Dearest Readers:

    If you follow my blog on a regular basis, you will know I haven’t written much in this column in about two weeks. Last week was truly the week from Hell for me. Beginning with suspected car problems where the technicians replied, “The engine light wasn’t on when we checked it…” Of course, that is a typical response from men to a woman at a service department…now, isn’t it — WOMEN! They were slightly mistaken. The engine light icon returned, and on Wednesday, it took over three hours to get it repaired. Of course, the main reason it took so long is due to the fact my car warranty was purchased with the car ($1549.00) at Car Max. Still, I am furious with Car Max; however, I will go on record to say that the service tech at Dodge possessed an amazing amount of patience with them — JUST — to get the warranty approved. Thank you, Dodge…and NO THANK YOU…to Car Max!

    But — that chapter is closed and I am pleased to share that the repair that I had to pay for in the amount of $477.21 has been compensated to me – minus the $100 deductible since I DID NOT USE CAR MAX FOR THE REPAIR… Heck, I could not get Car Max to return a phone call, or the Mouse Lady to acknowledge me! Can you detect my frustration with Car Max???

    Enough about Car Max! I suppose this post should actually be Friday frustrations, instead of Friday Reflections; however, since I am a person who looks for the positive in life and not the negative, I will do my best to reflect with a positive attitude.

    While I am reflecting on Friday and this week, I would like to share that I was finally able to attend my weekly Weight Watchers meeting yesterday — the first meeting I’ve attended in four weeks. I confess, I anticipated a weight gain of 3 or 4 pounds and was a bit happy when I had only gained .06! It was wonderful to get back to my REAL life again. This reflection proves to me that I cannot complete my Weight Watchers journey alone. Like someone with an addiction, I must attend weekly meetings to share my ups and downs with all. I confess, I think the only reason I did not show a weight gain of four pounds or more was due to the fact that I have worked out on the treadmill every day since last Saturday. It was suggested at the meeting for me to ‘shake up’ my exercise routine a bit, so this week I will go for an extended walk — on the Arthur Ravenel, Jr. Bridge, and I will return to walking my dogs again. I’ve been slack about walking my dogs ever since we lost my precious Shamey-Pooh. The last time I walked the dogs on our three-mile journey someone actually stopped me to inquire where the ‘beautiful silver dog was,’… when I replied that he died, they apologized and I burst into tears.

    Undoubtedly, there has been a black cloud over me for a few weeks, or maybe it is the full moon returning; nevertheless, this week started off — shall I say unpredictable. Monday afternoon, Phil and I left the house a few minutes after 5pm, headed to the Coastal Carolina Fair. What would normally take about 30 minutes was at least 1.5 hours. We arrived at the fair at about 7pm. Never did Phil get annoyed about the traffic and we had a great time at the fair. Little did I know how things would change within 24 hours!

    For those of you who do not know – My husband has PTSD – Post Traumatic Stress Disorder. If you do not know what it is like to live with someone with PTSD — count your blessings! Tuesday afternoon when Phil returned home from work, he had a strange look in his eyes. I know that look well — PTSD! Within 30 minutes, we were fighting. I cannot recall what set him off, or me off – but our fight continued. I decided to shut myself away in the bedroom. That night, I broke our rule – a rule made when we were newlyweds…the rule of “never going to bed angry, or without a good night kiss!”

    Wednesday – we had the same scenario. No matter what I said, we could not stop the fight. Listening to someone is difficult with him. I approached him carefully, telling him ‘we need to talk.’ When someone has PTSD communication does not exist. Every time I said I needed to talk to him, we fought. The real kicker was when Phil shouted to me that I was exactly like my mother. Yes, he does know the right buttons to push! I exploded although with a calm, diplomatic voice letting him know that I was ‘nothing like my mother!’ Never did I behave, or deceive him in the manner my mother deceived my father.

    I gathered my dogs and off we went to the bedroom. I pretended to be asleep! No kiss. Nothing! Breaking the rules continued. I should add, Wednesday, Phil called me several times. No doubt, he wanted to end this scenario on the phone. I stood firm.

    Thursday morning, after Weight Watchers, I had lunch with a close friend from Weight Watchers. As I was leaving the car to meet her, my cell phone beeped with an e-mail. From Phil. Subject – Peace! He said he was tired of fighting…recognized that at times he could be difficult, only that is not the word he used! And he was sorry. I phoned him. Fight over.

    No, I was not refusing to take the first step to end this emotional battle, but when you live with someone with PTSD there does come a time when you must be firm so they can see the issues related to PTSD. I’ve had several friends ask why I tolerate his behaviors and mental treatments. My reply – simple –he is the only person who has ever loved me. He rescued me when I needed rescuing. If you’ve followed my blog for a while, reading my issues with my mother and the domestic abuse of my family, then you must understand. When someone grows up in such an environment, never do you anticipate a life of love and peacefulness. Never did I EVER see my parents hug or kiss, so — due to LOVE(??) that is why I tolerate such behaviors. I do recall my parents shouting and I shall quote:
    Mother – expressed to my father: “I hate you…You no good Son of a B—-!”

    Dad’s reply: “I wish I never married you!”

    Mom’s reply: “I hope you die soon…”

    Those cruel expressions echoed in my ears as a child, and they still echo in my ears. Once you live in an abusive family situation, you never forget it!

    Maybe that is why I strive so hard to be positive. When I hear others gossiping, ridiculing others, I say something positive about the person. Maybe that is why I’ve lost “friendships” because I do not wish to gossip about others. I do not function well with gossip or negativity. As a child, I recall my mother dragging me to the beauty shop in Bibb City, GA where she would sit for hours gossiping about women, men and the couples within the village of Bibb City. I hated these moments and would rush outside, or sit with my head covered with one of the bubble hair dryers so I would not hear their shrewd gossip. Women can be so dangerous and cruel. I suppose those ‘toxic stories’ made my mother feel better about herself, and I do recall saying to my mother, “God don’t love ugly.” My grandmother’s favorite expression! My mother’s response, “You shush your mouth, you stupid girl!”

    Later in my life, I focused on a new definition of STUPID!
    S – Sensitive
    T – Tenacious
    U – Unique
    P – Passionate
    I – Imaginative; Independent; Intimate
    D – Dignified; Dependable; Desirable

    Perhaps for today, these are my Friday reflections. I am hopeful next week will be a positive, happy week for me, and for you. What are your Friday Reflections?

  • The Top 10 Workout Songs for November 2014


    FOR IMMEDIATE RELEASE:

    The Top 10 Workout Songs for November 2014

    Fort Wayne, IN – October 31, 2014 – This month’s top 10 list makes three things clear:

    #1. Iggy Azalea isn’t going anywhere. The Levi’s model and rap phenomenon shows up in the list below with two different collaborators—Rita Ora and Jennifer Lopez.
    #2. Calvin Harris is quickly becoming the face of electronic dance music. He also turns up twice this month—in a pop hit alongside John Newman and a club track with Alesso and Hurts.
    #3. 128 beats per minute (BPM) is the Iggy Azalea and Calvin Harris of tempos. By that I mean it’s omnipresent. Seven of the ten songs below are within a few beats of this tempo.
    In terms of working out, 128 BPM’s dominance in pop music means that–if you can find an exercise routine that approximates this pace–you’ll never be short of new workout music. If you’ve already got fixed a routine, you can swap in any of the songs from that range and see how they fit. If not, you might try walking, kickboxing, or a bootcamp-style workout—all of which are good matches for this speed.

    Whatever this month’s top songs lack in tempo variety, they make up for in the genre variety thanks to a woozy remix from Tove Lo, some Australian folk from Vance Joy, and the fervent rock of Walk the Moon. Whether it’s the eclectic mix that draws you in or the four-on-the-floor beats, there’s something here that will invigorate your workout.
    Here’s the full list, according to votes placed at Run Hundred–the web’s most popular workout music blog.
    Taylor Swift – Welcome to New York – 117 BPM

    Tove Lo – Habits (Stay High) (Hippie Sabotage Remix) – 120 BPM

    Vance Joy – Riptide – 104 BPM

    Jennifer Lopez & Iggy Azalea – Booty – 129 BPM

    Calvin Harris, Alesso & Hurts – Under Control – 126 BPM

    Demi Lovato & Cher Lloyd – Really Don’t Care (Cole Plante Radio Remix) – 128 BPM

    Walk the Moon – Shut Up and Dance – 128 BPM

    Iggy Azalea & Rita Ora – Black Widow (Justin Prime Remix) – 128 BPM

    Pitbull & John Ryan – Fireball – 125 BPM

    Calvin Harris & John Newman – Blame – 128 BPM

    To find more workout songs, folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

    Contact:
    Chris Lawhorn
    Run Hundred
    Email: mail@runhundred.com
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  • Friday Reflections…Exhaustion…And How To Cope In A World Of Stress

    Friday Reflections…Exhaustion…And How To Cope In A World Of Stress


    Dearest Readers:

    Today is Friday…a day of looking forward to the weekend. As for me, it is another day of exhaustion.

    Why? Allow me to explain…Undoubtedly, this week has pushed me to the limit, starting with Tuesday. Early Tuesday morning, my husband and I had to be at Ralph H. Johnson VA Medical Center. Hubby was scheduled for an eye lift. We arrived on time. Checked in at the kiosk and waited…like everyone does for their name to be called for prep. The waiting area was packed! Hubby was scheduled to arrive at 9:00 am. We were early. Parking was an issue, so we used the valet for parking. After check-in, hubby waited impatiently for his name to be called. The procedure was scheduled for 11 am. And so, we waited…and waited…and WAITED!

    I don’t recall the time when his name was called, although by the time, I made a few friends, chatting with the ladies in attendance, checking my phone for e-mails, calls and of course, dearly beloved(???) Facebook.

    About two hours after the procedure began, the doctors spoke with me, letting me know the surgery was successful and he might have a bit of bruising. The bruising arrived later! After he was cleared for dismissal, we gathered our things and left. On the way home, Phil’s eyes began gushing a ‘bit of fluid…’ AKA — BLOOD!

    When he got home, I encouraged him to rest, relax, keep his head back and let the ice pack ease his discomfort. By now, the fluid is streaming down his face. I checked the list of instructions from the hospital, dialed the number for an emergency…having much difficulty getting through. About 15 minutes later, with his face streaked with blood, we were told to get back to the hospital at E-R. Phil did not wish to go back. I stood firm. “This isn’t open for negotiations…Get in the car.”

    Reluctantly, he followed me, telling me I was “really being bossy!”

    Perhaps! I suppose I don’t deal with a grown man behaving like a two-year-old! Upon arrival, Phil was rushed back to E-R…the doctors and nurses settled him in bed and the eye doctor was called. The eye clinic closes at 4:30. Fortunately, the doctors were still at the eye clinic, so they rushed down. I must compliment Ralph H. Johnson VA Medical Center, their staff and volunteers…what a difference they are from another time and visit where I wanted to claw the eyes of a nurse out…but I am not a violent person. [Incidentally, that experience is posted on my blog, if you care to read it.] I believe in diplomacy…or “killing with kindness…” Never did I have to invite my Julia Sugarbaker style to kick in. Everyone at the hospital was kind, courteous and helpful to us. Never did I have to request anything. Such a difference! Maybe the hospital, along with the VA, is getting their act together now. Thank you, Ralph H. Johnson VA Medical Center…I do believe Ralph H. Johnson would be proud of you!

    The complication with the bleeding was a result of Phil taking his blood thinners a few days before surgery. After the doctor cleared the blood and got it to stop, his eyes were severely swollen and as black as midnight. He reminded me of a raccoon…or someone who was in a violent fight — and lost. Everyone who has seen Phil has joked about me finally getting my revenge with him and beating the H— out of him. Rest assured…I am not a violent person. Even though I grew up in a family of domestic violence and severe child abuse…where shouting, beating, cursing and knocking each other around was almost a daily ritual, I have never been a violent person. Even when my youngest sister slapped me, I simply wiped my face and walked away. I refuse to become another domestic violence statistic. Whenever I am mistreated, I crawl inside myself, a tactic I learned as a child, and I walk away…so the black eyes are simply a result of surgery.

    Phil has been at home the remainder of this week. I must say, having to take care of him, making certain he applies the ointment, rests…applies the ice pack…and doesn’t bend down…has been quite a chore. Tuesday evening I was too exhausted to open my mail. Now, I have four days of mail stacked high. I haven’t opened any of it. Most of it will be shredded, including the never-ending catalogs I did not request. The usual clutter of mail many of us get…so no doubt, my starving shredder will be stuffed with the junk mail I will shred. I do recall getting a catalog from Montgomery Ward’s…didn’t they go out of business years ago?

    Sleep has been a major issue for me this week. Monday night — no sleep. Too afraid of what I might have to face on Tuesday, especially since Phil is a heart patient, having the tendency to do what he wants and not what the doctor advises. Tuesday night, I carried my cell phone to the bedroom — something I NEVER do, in the event Phil needed me. His doctor advised him to sleep in the recliner, so I placed his cell phone on the table next to the recliner, with instructions to phone me if he needed me. On Wednesday — now sleep deprived for two if not three days — I was a total B—-! Compared to Julia Sugarbaker, I was truly the wicked witch of the Southeast! Not a Southern Belle…not a Steel Magnolia…just an exhausted, raving B—-! I was so physically exhausted that I wanted to run away from myself.

    Wednesday afternoon I managed to go grocery shopping. Since I am doing Weight Watchers, I needed fresh fruit, fresh vegetables, almond milk and bread. How I prayed that no one would get in my way! While driving home, I had a serious discussion with myself, realizing that I was so grouchy — actually BITCHY — because of fear. The last time Phil had a procedure at the VA Hospital, he had a problem with his breathing. I suppose I have learned to keep these fears within myself while recognizing I needed to relax and say a prayer to God, thanking Him for keeping Phil safe. I suppose the gushing blood from his eyes horrified me. He absolutely looked like a monster from a horror movie. I needed to breathe…inhale…exhale…relax…and SLEEP!

    Wednesday night I managed to sleep – finally. Thursday morning I awoke at 9:15 — too late to attend a Weight Watchers meeting. Refreshed, but still a bit tired I decided I needed to exercise. I worked out on the treadmill for 31 minutes, aerobics for 35 minutes. Much to my surprise, I felt amazing after my workout!

    Today is Friday. A day to reflect. No doubt I haven’t lost weight this week, but on a positive note, I’ve discovered ways to make one of the “two B’s in my name,” recover and relax. I must remember to appreciate the little things in life. The warmth of sunshine. A warm lick from my precious, beloved animals…and mostly, I must appreciate that my husband came through the procedure with only a mild complication that the staff at Ralph H. Johnson VA Medical Center worked quickly and extremely professional to resolve.

    Now, I must get on the treadmill…afterwards, I will tackle the mountain of laundry I must fold after doing laundry yesterday…and I must attack that stack of mail. My shredder will be so full and happy as it gobbles the stack of unwanted mail.

    Hopefully, next week will be a better week…more relaxed and quiet…with a weight loss!

    My Friday Reflections…I hope your week was much better!

  • Friday Reflections…Finding My Strength To Be The Best I Can Be…

    Friday Reflections…Finding My Strength To Be The Best I Can Be…


    Dearest Readers:

    Yes, today is Friday. A day to reflect and appreciate life. A day to give thanks and be thankful for another great week of life.

    If you are a regular reader of my blog, you will recall I am on a Weight Watchers journey. Thursday is my weigh-in day, so reluctantly, yesterday, I went to the meeting, anticipating a weight gain of three or four pounds. Why? You might say? Well, although I hate to admit it, I binged. Until Tuesday, I found myself going to the pantry to eat — of all things — peanut butter. I still do not understand what was going on with me, and why I was craving and eating that stupid jar of peanut butter. I do confess to the habit of checking my weight daily, and I work out at least five days weekly; nevertheless, I craved that peanut butter like someone who would never eat peanut butter again.

    When I arrived at Weight Watchers and weighed, I read my weigh in card, realizing I had only gained one pound. Rejoice! After all, it’s the little things in life that mean so much to us, especially someone on a Weight Watchers journey.

    I looked at my leader, sharing with her my week. Much to my surprise, she did not ridicule me or shame me. That is what is so great with attending the meetings at Weight Watchers. Never do we get shamed or ridiculed. We receive encouragement, even when we
    “fall off the wagon,” just like I did this week. I did share with Kathy, my leader, that on Tuesday, after having a serious discussion with myself, I tossed the peanut butter jar into the trash. Thank goodness!

    If you are considering a Weight Loss program, I would like to encourage you to join Weight Watchers. I joined in March 2011. For me, it has been a slow journey, but I have stuck with it, even when I miss a meeting, I force myself to continue this journey, especially this week.

    What makes Weight Watchers work? For me, I believe it is the meetings…the encouragement and support we receive, even when we have a bad week. During those bad weeks, many people simply give up and quit, only to return to a meeting and rejoin months later…after gaining weight. I embrace all of the members who return and I am happy that they chose to come back. I have made a commitment to myself to continue this journey, even IF it takes me the remainder of my life to reach my goal. Never have I discussed my ‘goal weight’ — but — I do have a goal weight in my mind, and I will reach it. Meanwhile, I continue the journey. Walk on the treadmill, and on the bridge, and I work out. Sometimes, I glance at myself in the mirror and stare for a moment…Remembering WHO I was before losing 35 pounds…and WHO I am now. My “arms are smaller, along with my legs. My hips have “shrunk,” according to my husband, and my face doesn’t have the fullness it had before.

    Never shall I forget the first day I walked into the Weight Watchers meeting. Never did I establish eye contact with anyone. I was too ashamed of who I saw in that mirror. Now, when I walk in I am greeted — just like others, and I embrace the new me.

    My Friday Reflections for today could easily be a whipping session for myself…beating myself up…like I have previously. Today is a new day…a new beginning…a new step…a new journey…a new life…and so I embrace it while being so thankful that Weight Watchers has changed my life. I am more confident and proud of who I am becoming, as I step out into this journey called life.

    For me, Weight Watchers is a bridge of strength and pride while I take the baby steps to grow into the woman I’ve always desired. A woman full of pride and strength, just like the Arthur Ravenel, Jr. Bridge in Charleston.

    What about you? Do you have Friday reflections to share? I’d love to read them!

  • Friday Reflections…

    Friday Reflections…


    Dearest Readers:

    I’ve been just a bit quiet for a while, especially with stories about my Weight Watchers journey. Why? Simple…I’m still on the journey…managing to yo-yo back and forth with the same one to two pounds. I feel as if I am rewinding, but I’m not giving up! My body is getting smaller, firmer and I am excited at that discovery. At times I will glance into the full-length mirror I purchased last year — just to see — who is that person in that mirror? “Rejoice, silly woman…it is ME!”

    Today is Friday – a Friday reflection if we must. Yesterday was my weigh-in day but I awoke (actually never slept) with another headache, so I chose to bury my head in the pillows and attempt something extremely difficult for me — the blessed sleep. I suppose my body never goes into the REM sleep mode since I find myself tossing and turning in bed. And — IF I do sleep — I have dreams — sometimes nightmares. I awaken either hearing my voice speaking in such a soft and slow mode I listen to see who is speaking – only to realize it is my sleep voice…a raspy, extremely soft and slow voice. Wish I could record it, but it does sound a bit seductive!

    Today is Friday…a beautiful, sunshiny day in Charleston. I walk outside, just to smell the scents of Autumn and I must say, it is refreshing to finally feel the warmth of sunshine on me after one of the wettest September’s I remember! Today I start a new column in this blog — appropriately titled “Friday Reflections.” This column will be a reflection of my Weight Watchers journey. Enjoy!

    Friday reflection — Like many of you deciding to lose weight and share what you have learned or experienced on this journey, I would like to share a bit about my childhood and the eating habits I learned while growing up.

    As a child, I was lucky IF we ate healthy meals. My family consisted of four girls and two extremely strict parents. We were taught we must eat “everything on our plate.” Vegetables normally came out of a can. We grew up in the projects or in mill villages, so fresh vegetables were too expensive. If we ate anything fresh, it came from the farmers market, or the garden. When we had dinners at my maternal grandmother’s home, we tasted fresh vegetables, Southern fried chicken and homemade biscuits. I loved my grandmother’s homemade biscuits. They were soft, as light and fluffy as a cloud, especially with a pat of butter and jelly and I could not resist. As a young girl, I grew to be the biggest girl in my family, and my youngest sisters teased me until I would crawl into the closet and cry. I am pleased to say, they are much larger than me now…at least they were the last time I saw them — many years ago. I suppose revenge is so sweet. The table has turned in my favor, and I am happy about that. Yes, I could be cruel and repeat to them what they sang to me, but I do not like to ‘get even’ with them. I simply smile while knowing I am the best I can be!

    After marriage, I chose to cook foods a different way — fresh from scratch. Nevertheless, I still fried foods until my husband had heart surgery in 1998. At that time, I bounced from the cardiac wing of Roper Hospital to the South wing at Roper Hospital. My dad was battling esophageal cancer at that time. Food preparation was the least of my concerns as I watched my husband slowly come back to life and my father fading away. While my husband recovered, I chose to cook healthier meals. I lost weight for a while, then my body adjusted and the weight loss refused to drop. In 1999, I lost my father. Words cannot describe how much I miss him!

    Oops…continuing my journey — On March 3, 2011, sitting at my computer while listening to the Today Show, Jennifer Hudson was on TV promoting Weight Watchers. She had lost over 80 pounds and looked amazing. I Googled the Weight Watchers website, deciding for only one moment to join online. A little voice inside my head said, “No… go to the meeting.” At 9:30, I walked into the meeting, wishing I had a paper grocery bag to place over my head. Three years, and 35 pounds down later, I am still a member at Weight Watchers, still plugging along wishing and hoping to reach goal. Weight Watchers is my life now. When friends ask, “Are you STILL doing Weight Watchers,” I smile…take a deep breath and say, “Yes…I will NEVER give up my Weight Watchers journey, and I WILL make goal!” Daily I work out. Sometimes on the treadmill. Other times, taking a brisk walk and I do aerobics. For me, Weight Watchers motivates me. I’ve made “lifetime friends” at my meeting, and now I wear clothes in a small size. I’ve NEVER worn small in anything previously. Just the other day my husband said to me while glancing at me, “You are getting really small now!” He’s never said that before! Yes, my journey continues…and I am proud of myself on this beautiful morning filled with sunshine on my Friday reflection! Thank you, Weight Watchers for this amazing journey!

    Stay tuned, readers. There will come a day that I share — Barbie made lifetime! Oooooohhhhh! I cannot wait until that day! And now, it is time to hop on the treadmill, to do my workout! Until next Friday…!

  • This Girl Is On Fire With Weight Watchers…

    This Girl Is On Fire With Weight Watchers…


    Dearest Readers:

    If you are a regular ‘follower’ of my blog, you know today is Thursday – my Weight Watchers weigh-in day and meeting. Every week I do not permit other commitments to interrupt my weight watchers meetings. I am dedicated and determined to beat this weight loss battle and I am convinced with Weight Watchers, I can achieve this goal. Finally, the scale is moving down.

    Why? I think I FINALLY have an answer! Last week at the meeting we discussed the subject matter of “B-L-T’s.” No, not a bacon, lettuce and tomato sandwich, but the Bites, Licks and Tastes that can sabotage losing weight. I listened intensely to our leader Kathy. In fact, I was so ‘intense’ that she asked me why I was so quiet. Simple! The subject matter of BLT struck a nerve with me. Faithfully, I record my entire food intake – that is – with exception of bites, licks and tastes. Ah, they don’t matter, I told myself, so I’ll not count them. Wrong!!!

    After Weight Watchers, a bunch of great friends I am slowly making at the meeting went to lunch. Afterwards, I recorded EVERY BITE, managing to convince myself that those nasty little bites I had poisoned myself with were dangerous. When I had the urge to nibble a bite of peanut butter, I told myself no. Instead, I worked out and I drank more water. I was proud of myself. No bites, licks or tastes!

    I have a bathroom scale – just a bit too convenient to hop on every morning. It was suggested in a meeting for us not to weigh ourselves at home. I snickered. I don’t weigh myself at home – weekly – but daily. I suppose you could say I am addicted to weight loss and the dreaded bathroom scale. For weeks, I’ve watched my bathroom scale bouncing back and forth. During this week, I noticed a slow progression – DOWN! I think I’m losing. Could it be? Is it possible that bites, licks and tastes were destroying my goal?

    PERHAPS!
    This morning, like every morning, I got on the scales, noticing a small weight loss. Humph! Just a bit curious what the Weight Watchers scale will reveal.

    Confident that today was a new day. A day for a loss, I arrived at the meeting, removing my scarf, shoes and anything else I could possibly remove, I gathered my membership card and weight loss record, prissing my hips to get in line! Yes, I was confident, so I decided to priss my way to the front!

    Silly, I know, but I am slowly becoming proud of this woman I am seeing in that ‘magic’ mirror. You’ve seen it…the mirror that makes you look 10 pounds thinner! I smiled, moving forward in line, I approached the scales.

    Oh HAPPY DAY!

    The scales said I dropped 1.4 pounds this week! I did a happy dance, slipped off the scales and prissed my hips all the way to my chair!

    No more B-L-T’s for me. No more peanut butter – just for a little snack, and no more bites, licks, and tastes. Yes, there will be additional weeks where I will gain…stay the same…or simply have a bad week, but this woman is convinced – she can do this! Who cares how long it takes me? No one but me!

    Yes, this girl is on fire – especially after this week!