I

A vision comes to mind this time as I rhyme.

The music so soft and sweet I try not to be discreet.

Emotions run wild as I look down deep,

I will climb this mountain to her highest peak,

I will find her glory in the future that she seek.

I know she was lost, but now she is found,

Give her praise an encouraging sound.

Show her the meaning of life of lifes terms,

Don't be so quick to judge, watch as she learns.

Inside her soul she's pure and kind,

Filled with so much love and a strong willed mind.

With a beautiful face, a mans desire,

An attitude with humor that I admire.

A vision comes to mind this time as I rhyme.

Only this girl is me, from what I can see. 

I only have to give you what I know,

In future, In time, the rest will show. 

So, as you watch her and I become one,

Remember in your heart and soul, what I have done.

Written By: Kasi L. Danielson (Clausen)

11/07/2006 Revised 04/25/2011

FITNESS MYTHS

CARDIO MYTH: You have to work out for at least half an hour to make any fitness gains.

THE TRUTH: Anything you do for any period of time will give you some benefit. You can accumulate the same health benefits with three 10-minute bouts of aerobic exercise as during a single 30-minute one. When it comes to weight-loss obviously the more you do the faster you 'll succeed, but if you are running short on time try ramping up the intensity to maintain your fitness level and keep your habit.

FAT MYTH: To lose flab, exercise in the "fat-burning Zone".

THE TRUTH: Focus on total caloric expenditure, not where those calories are coming from in your body. If you want to burn 100 calories, it doesn't matter if you do it at 60% of your max heart rate (known as the "fat burning zone") or 80%. But the person workout out at 80% gets it done faster and with more benefit to their aerobic fitness. Greater intensity equals more calories burned. 

ANOTHER FAT MYTH: Muscles can turn to fat.

THE TRUTH: Muscle and fat are two completely different tissues that have different functions. One can't turn into the other. When you stop exercising muscles atrophy, so you'll lose the tone you worked so hard to attain. And if you don't adjust your diet, you will gain fat.

MUSCLE BUILDING MYTH: Lifting heavy weights will make women bulk up.

THE TRUTH: Repeat after us: Women simply don't have enough of the muscle-building hormone testosterone to get bulky, even using heavy weights. Some people will gain muscle faster than they lose fat, so they may be bigger until they shed some fat.

ANOTHER CARDIO MYTH: You don't really need to warm-up or cool down.

THE TRUTH: Your best mode of injury prevention is a good warm-up and cool down that involve a milder version of you r workout, such as walking before and after you jog. A warm-up prepares you r muscles and joints to work - cold muscles are more susceptible to injury - and a cool down gradually lowers heart rate, body temperature and blood pressure. Skipping the later could lead to dizziness and even cardiovascular problems.

JUST A LITTLE SOMETHING

My life has had its ups and downs,

I have had the smiles and many frowns.

There has always been an ongoing battle,

Something inside was never compatible.

And then I found a new sense of freedom,

A new sense of how I could beat’um.

Of how I could beat the defeats that laid at my feet,

Of how I could walk with my head high in the street.

A freedom that I have never known before,

A freedom of my life opening the door.

The door to the life that I had never known,

Always was there but never shown.

And now this is my life and I trust in all that I do,

And I really owe it all to you.

I owe it to you for giving me that chance,

To show you that I am more than a dance.

I am more than a move or stepping stone,

I am more than a word or walk alone.

 This is my life now and I will stand proud,

For God is my rock & you are my crowd.

By Kasi Danielson
4/11/11