http://youtube.com/watch?v=vfRWa9afRow

Thank you to all of you who admired the GD Graphics bodybuilding art work and asked to have them displayed to music.  Just click the link above.

Thank you again for all your kind comments. Have a great day! - Deborah Hamilton.

I have been asked so many times via e-mail to draw various pictures from Harry Potter so here are some I have done.  (You will find this in the photos section under Harry Potter).  Thank you Edward  for asking so nicely.  This is Edwards letter.

Kind Regards - Deb

     Any questions contact me on G_D_Graphics@yahoo.co.uk

laparoscopic cholecystectomy

Thank you for all your e-mails wishing me well during my operation.  I had my gallbladder removed last Tuesday (20st March) just over a week later and I am feeling much better and ready to train again.  I was quite surprised at the number of you who wrote to me telling me you also are waiting for the operation and are worried about it.... Don't be, It's simple straight forward and nothing to worry about.  I was fortunate to have keyhole surgery which consisted of four little cuts on your tummy, the next day I went home and a week later, I'm feeling better than I have in a long time.

The Operation

The laparoscope is put into your body through a tiny cut made just below your navel. Your doctor can then see your gallbladder on a TV screen and do the surgery with tools inserted in 3 other small cuts made in the right upper part of your abdomen. Your gallbladder is then taken out through one of the incisions. With laparoscopic cholecystectomy, you may return to work more quickly, have less pain after surgery, have a shorter hospital stay, and have a shorter recovery time. Unlike traditional surgery, laparoscopic surgery to remove the gallbladder can be done without cutting the muscles of your abdomen. The incision is also much smaller.  So really that's all there is too it. - Good luck to all who are having your operations soon and I wish you all a speedy recovery. - Deb

DON'T DO IT!

 Dehydration hurts your performance, and slows your ability to recover for the next workout. Continuing to run when dehydrated can lead to heat stroke and death.

To better understand the dangers of dehydration, let's take a look at what happens in the body when you run on a warm day. First, your body automatically sends more blood to the skin for evaporative cooling, leaving less oxygen-rich blood going to your leg muscles. 

Second, the warmer it is, the more you sweat, and the more your blood volume decreases. Less blood returns to your heart, so it pumps less blood per contraction. Your heart rate must increase, therefore, to pump the same amount of blood. The result is that you cannot maintain as fast a pace on a warm day.

Worst of all, dehydration tends to catch you unawares. If you replace a little less fluid than you lose each day, after a few days you will run poorly but may not know why. Exercise physiologist and marathoner Larry Armstrong, Ph.D., induced dehydration equal to 2% of body weight in runners and observed a 6% decrease in speed over 5K or 10K. That's a 3% decline in performance for each 1% decrease in bodyweight due to dehydration.

It is not unusual to lose 3-4 pounds of water per hour when running on a warm day. At this rate, after 2 hours a 150 pound runner would lose 6-8 pounds, representing a 4-5% loss in bodyweight and a 10-15% decrement in performance. That's about an extra 1 minute per mile. Losing more than 4-5% of your bodyweight, however, could do even more serious damage to your body.

Please take a look at my other website http://www.blogtext.org/mychurch . There you can find more graphics and information to to help your children through their bible study or Sunday school.

Thank you and Take Care,

Debbie.

Working the lower abs

Lie down and place hands under your butt with your back and waist flat on the floor. Raise legs straight up. Push your butt up and lower it down slowly.

You should feel tension in your lower abs, below the navel. Try to make 3 sets of 20 repetitions. Rest for 60 seconds, lying fully relaxed and breathe deeply. Good luck and take care - Deb.

Exercises for Pregnant Women

Here are some exercises that will help you stay fit during your pregnancy.

Remember: Before you start any exercise program, consult with your health care provider. Your health care provider can give you personal exercise guidelines, based on your medical history.

Stretching Exercises

Stretching exercise make the muscles limber and warm. Here are some simple stretches you can perform before or after exercise.

• Neck rotation. Relax your neck and shoulders. Drop your head forward. Slowly rotate your head to your right shoulder, back to the middle and over the left shoulder. Complete four, slow rotations in each direction.
• Shoulder rotation. Bring your shoulders forward and then rotate them up toward your ears and then back down. Do four rotations in each direction.
• Swim. Place your arms at your sides. Bring your right arm up and extend your body forward and twist to the side, as if swimming the crawl stroke. Follow with left arm. Do the sequence ten times.
• Thigh shift. Stand with one foot about two feet in front of the other, toes pointed in the same direction. Lean forward, supporting your weight on the forward thigh. Change sides and repeat. Do four on each side.
• Leg shake. Sit with your legs and feet extended. Move the legs up and down in a gentle shaking motion.
• Ankle rotation. Sit with your legs extended and keep your toes relaxed. Rotate your feet, making large circles. Use your whole foot and ankle. Rotate four times on the right and four times on the left. - Take care - Deb

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Hello again everyone,

 On Friday I was sent to hospital yet again with suspected Pancreatitis, I have already been diagnosed with having several large gallstones, which is just my luck as training is going so well at the moment.  Unfortunately due to feeling very weak from not being able to eat a thing (and the pain it causes in the chest and stomach is unbearable), I am unable to exercise as I would like, if at all at the moment. It is with regret that I am going to have to take some time out to prepare myself for an operation very soon.  On that note I would like to wish you all happy training and keep up the good work. Take care. -Deb

Today's Exercise

L.T.T.(Lateral thigh trainer) - This looks easy on the t.v. But I can tell you that it's hard work, it takes a lot of getting use too. The first time, I ever tried this I only managed two minutes max. Your thighs ache and it's very laborious. - Don't give up though, stick with it, in time you will get use to it and will be able to do more. Try 20 then up it by 5 the next time you try it and so on..... Good Luck! Take Care - Deb