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 GFP-035-2008-0127
-Winter Outside Running Workout A special
workout designed just for runners. This
workout is an interval training workout coached by Skip Orem. The music is all
instrumental |
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Stretching Exercises |
|
Warm-Up
(7-Min) Aramitsu Black Coffee Art Hodge Ship to
Shore |
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Speed 1
(2-Min) Alexander Blu May |
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Rest 1
(1.5-Min) Aramitsu Try Out |
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Speed 2
(3-Min) Beau Hall Sugar Rush |
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Rest 2
(1.5-Min) Bill Tucker Everywhere I Go |
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Speed 3
(5-Min) DJOC Time Lapse |
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Rest 3
(3-Min) Andre Morgunoff Ruch Hour |
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Speed 4
(3-Min) Antanas Morning Light |
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Rest 4
(2-Min) Bill Tucker Everywhere I Go |
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Speed 5
(2 Min) Alexander Blu Nostaglia |
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Cooldown
(8 Min) Aramitsu Apollo Theater Ax What You
Got Alamantra Symphonette |
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After the
Close- Alamantra Surf Babe |
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 GFP-034-2008-0120–
The Weight Watchers Diet The diet
element of the GetFitPod year to get fit is explored
during this episode. Ways to beat the winter
exercise blues, 7 additional days to take off work
this year, 7 fun things to do in Vegas without
gambling, and three mini-workouts are also featured.
The After the Close mix is a special cocktail jazz
mis featuring songs by Cheryl Englehart, Danny
Fong and Kelly Goodland. |
|
Intro and Preview of episode |
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1st mini-workout - Andy Pratt The Face I Wear |
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-Review of past diets, Atkins and Scarsdale |
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-What diets should offer 1) variety, 2) nutrition, 3)
low fat and calorie content, 4)adequate fiber, 5) no
planned or forced rigid meals, 6) must motivate you to
control portions and not binge, and 7) you should see
gradual success based on your starting weight |
|
-Before starting Diets review You on a Diet by Drs.
Rozien and Oz |
|
2nd mini-workout -
Andy Martin Rocking on the Airways |
|
-Baby Boomer Moment |
|
Seven
Non-Gambling Things To Do In Las Vegas |
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1)Qua Spa Cesar's Palace, |
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2)East a great meal - see
my list of
top 7 great Las Vegas restaurants |
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3)Sit at the Pool -
Garden
of the Gods Pool Cesar's Palace |
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4)See a Show |
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5)Red Rock Canyon Trip |
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6)Shop at the
Forum
Mall |
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7)People Watch at Trevi
Fountain - Forum Mall |
|
-Busting the winter workout blues |
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1)I get overheated -
layer, layer, layer |
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2)It's too cold- head
into the wind |
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3)My face and lips will
chap - apply vasoline |
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4)It gets too dark
early - stick to well lit routes |
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5)The roads are
slippery - Get a better grip with your running shoes |
|
-Seven Days to take off work this year |
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1)the day after your
bosses day off |
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2)Groundhog Day |
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3)Your Wedding
Annivesary |
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4)Opening Day of a new
movie |
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5)Your kid's birthday |
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6)When you oversleep |
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7)Your first long run
or walk of the spting |
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3rd min-workout -
Alice Cooper
(Live) No More Mr.
Nice Guy |
|
-next episode is the getfitpod Winter Outside
Running workout |
|
-More on the weight watchers diet concept |
|
After The
Close - Las Vegas Cocktail Jazz Mix |
|
Cheryl B. Englehart Talk Talk Talk |
|
Danny Fong Blue Skies |
|
Kelly Goodland January |
|
OTHER IMPORTANT LINKS FROM THIS EPISODE |
|
Brooks Running |
|
Weight Watchers.com |
|
Health.com |
|
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 GFP-033-2008-0113–
Quick 30 Treadmill Workout A treadmill
workout designed for runners and walkers, this
interval training workout is only thirty minutes
long but will definitely keep you in-shape and cause
you to burn calories. Skip Orem is your coach
and the music is provided by GetFitPod featured
musical artists such as Geoff Smith and Black Lab.
The workout also features Heart singing their hit
Crazy on You. |
|
Intro |
|
Warm Up-
Aaron One And Only Love
Geoff Smith Stuck In The Middle |
|
speed interval
1
-
Plain White T's -You're Fault |
|
Rest
1
-
Amy
Courts Nothing Better |
|
speed interval
2
-
Heart Crazy On You |
|
Rest 2
-
Aramitsu
Black Coffee |
|
speed interval
3-
Fall Out Boy Dead On Arrival |
|
Rest 3
-
Black Lab See The Sun |
|
speed interval
4
-
Candy Butchers What To Do With Michael |
|
Rest 4
-
Chris Ayer Vanity |
|
speed interval 5-
Ashley Rose Dangerously |
|
Cooldown
-Beatrice Ericsson
Through The Night |
|
After the
Close-
Aaron One And Only Love |
|
NOTE: BELOW IS THE
ITUNES PLAYLIST FOR THIS WORKOUT-SONGS APPEARING IN
THE WORKOUT BUT NOT LISTED ON THE PLAYLIST BELOW
WERE NOT AVAILABLE FROM ITUNES AT THE TIME OF THE
EPISODE. |
|
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|
|
|
 GFP-032-2008-0106
-2008 The Year To Get Fit The beginning of the
calendar year 2008 Get Fit Pod. Diet,
Exercise, Medications, Music and Journaling are
discussed as critical elements of the year to get
fit. This episode has three mini-workouts as well as
the structured workout schedule for January 2008. |
|
Introduction |
|
E-Mail review and plans for the 2008 year to get fit |
|
1st Mini workout
Andreas Weise Take Me Higher |
|
The commitment to get fit during 2008 |
|
Show notes |
|
Review of the 5 getfitpod elements 1) diet, 2) exercise
(cardio and strength), 3)Medications, 4) Music, 5)
Journaling |
|
2nd Mini workout
Beatrice Ericsson Starting All Over |
|
Gefitpod News Break - Medications |
|
1.Check prescription and
over the counter drug labels to see if they contain any
warnings |
|
2. Follow directions on all
medications carefully |
|
3. Unless you get your
doctor's ok never break up pills and mix them with food,
and never empty capsules into food |
|
4. Take medications with a
whole glass of water, unless your doctor has given you
instructions otherwise. Do not take medications
with alcohol |
|
5. Don't take your
medications at the same time as you take vitamins or
dietary supplements |
|
6. Don't mix medications in
a hot drink the heat may affect the medication |
|
Information about
After the close songs |
|
3rd Mini-workout
Plain White T's Stop |
|
Get Fit Pod structured workouts and their January
Schedule |
|
Preview of episodes 33 and 34 |
|
After the
Close-
Chris Yale Something I Remember and
The FuMP-Robert Lund 99 Words for
Boobs |
|
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