I just wanted to let everyone know that my new Lieutenant Morales mystery novel, A Reservation for Murder, has just been published and is now available for sale on Amazon in paperback and in ebook format for Kindle. https://www.amazon.com/Reservation-Murder-Lieutenant-Morales-Mysteries-ebook/dp/B01IYGQNWK/ref=sr_1_2?s=books&ie=UTF8&qid=1469308005&sr=1-2&keywords=basinski+reservation
Set on a small island on the Southwest coast of Florida, it is what I like to call a romantic suspense novel. If you like mystery novelists like Harlan Coben, I hope you will read and enjoy A Reservation for Murder.
Showing posts with label Southwest Florida. Show all posts
Showing posts with label Southwest Florida. Show all posts
Sunday, July 24, 2016
Monday, February 10, 2014
Concept 10 10: The Latest High Intensity Interval Training for Strengh
Do you want to develop your strength in your body but just don't have the time to work out at the gym on the Nautilus for 1 or 2 hours a day? I know I don't. And I'm supposed to be retired and have all the time in the world. Well, I have the answer: Concept 10 10.
I have written quite a bit about the benefits of high intensity interval training or HIIT. See e.g.,http://notjustforboomers.blogspot.com/2013/10/weight-watchers-endorses-high-intensity. Most of those involve aerobic activity which is done at a very high level of exertion, followed by an even longer period at a much lower level of exertion. The entire session generally lasts only between 3 and 6 minutes. It can involve cycling, running, walking on a treadmill or just plain old walking.
If you haven't heard of Concept 10 10, you are not alone. I hadn't heard of it either until I read about it in the local newspaper down here in Southwest Florida.It sounded fascinating so I thought I would share it with you with a slight variation of my own that I am working on.
Basically, the concept is that you work out on the Nautilus or other strength building machines for about 20 minutes just once a week. During that twenty minutes, you perform various of the standard strength exercises. The difference is that you only do a limited number of those exercises at a very slow pace until muscle failure. The slower, the better. By doing the exercises slowly, you actually use more effort and therefore the muscle failure comes faster. Usually, the exercises are observed by a Concept 10 10 trainer, but once you learn the routine, I would think you should be able to perform the exercises on your own. But I would strongly recommend consulting with a trainer and your physician before undertaking these or any other form of exercise.
Earlier, I mentioned that I developed a variation of this training method. Very simply, it involves doing the same exercises with a resistance band. I have tried it and it does seem to work. A good source of information on resistance band exercises that can be done in twenty minutes can be found at www.sparkpeople.com/.../fitness_articles.asp?id..
As I said before, please consult with your physician before any exercise program. If he or she approves, give this approach a try and let me know what you think.
I have written quite a bit about the benefits of high intensity interval training or HIIT. See e.g.,http://notjustforboomers.blogspot.com/2013/10/weight-watchers-endorses-high-intensity. Most of those involve aerobic activity which is done at a very high level of exertion, followed by an even longer period at a much lower level of exertion. The entire session generally lasts only between 3 and 6 minutes. It can involve cycling, running, walking on a treadmill or just plain old walking.
If you haven't heard of Concept 10 10, you are not alone. I hadn't heard of it either until I read about it in the local newspaper down here in Southwest Florida.It sounded fascinating so I thought I would share it with you with a slight variation of my own that I am working on.
Basically, the concept is that you work out on the Nautilus or other strength building machines for about 20 minutes just once a week. During that twenty minutes, you perform various of the standard strength exercises. The difference is that you only do a limited number of those exercises at a very slow pace until muscle failure. The slower, the better. By doing the exercises slowly, you actually use more effort and therefore the muscle failure comes faster. Usually, the exercises are observed by a Concept 10 10 trainer, but once you learn the routine, I would think you should be able to perform the exercises on your own. But I would strongly recommend consulting with a trainer and your physician before undertaking these or any other form of exercise.
Earlier, I mentioned that I developed a variation of this training method. Very simply, it involves doing the same exercises with a resistance band. I have tried it and it does seem to work. A good source of information on resistance band exercises that can be done in twenty minutes can be found at www.sparkpeople.com/.../fitness_articles.asp?id..
As I said before, please consult with your physician before any exercise program. If he or she approves, give this approach a try and let me know what you think.
Sunday, January 19, 2014
The Calusa Indians of Southwest Florida
Long before Ponce De Leon and the Spanish conquisidors visited Florida in the sixteenth century, the Calusa Indians had a well-developed civilization in the coastal areas of Southwest Florida. Today, you can still visit the remnants of that civilization in Pineland, Florida, located on Pine Island.
Pine Island is the largest coastal island off the coast of Southwest Florida. For 1500 years, the Calusas occupied a site near Fort Myers on Pine Island. Today, at the Randell Research Center run by the University of Florida, just off Pine Island Road,you can see some of the huge shell mounds that they created.. The Calusa were not farmers but rather subsisted on the abundant fish and shellfish in the rich estuaries in the area. They lacked any stone or metal and used shell and bone for tools. They did painting and sculpting which is considered to be among the most renowned created byNative Americans in North America.
The Calusa Indians died out in the late 1700s due to the diseases brought to America by the Spanish and French explorers in the area such as measles and small pox. In addition, neighboring tribes in Georgia and South Carolina invaded the Calusa villages and sold some of the Calusas they captured into slavery.
The Calusa Heritage Trail entrance is located on 13810 Waterfront Drive, Pineland, Florida 33945,and is well wroth a visit. Phone number is 239-283-2157. There is a small gift shop and guided tours are offered.
Pine Island is the largest coastal island off the coast of Southwest Florida. For 1500 years, the Calusas occupied a site near Fort Myers on Pine Island. Today, at the Randell Research Center run by the University of Florida, just off Pine Island Road,you can see some of the huge shell mounds that they created.. The Calusa were not farmers but rather subsisted on the abundant fish and shellfish in the rich estuaries in the area. They lacked any stone or metal and used shell and bone for tools. They did painting and sculpting which is considered to be among the most renowned created byNative Americans in North America.
The Calusa Indians died out in the late 1700s due to the diseases brought to America by the Spanish and French explorers in the area such as measles and small pox. In addition, neighboring tribes in Georgia and South Carolina invaded the Calusa villages and sold some of the Calusas they captured into slavery.
The Calusa Heritage Trail entrance is located on 13810 Waterfront Drive, Pineland, Florida 33945,and is well wroth a visit. Phone number is 239-283-2157. There is a small gift shop and guided tours are offered.
Sunday, January 5, 2014
Bert's Bar and Grill on Matlacha
If you find yourself in Southwest Florida this winter, make sure you have lunch at Bert's Bar and Grill. Bert's is located on Pine Island in the fishing town of Matlacha. Pine Island is just a few miles from Cape Coral and Ft. Myers. It has been a draw for fishermen and those who love to eat fish since the 1930's, some seventy years ago. It has had various owners during that period, including a Lee County bar owner named Bert Clubb, who gave his name to the bar. The bar is located just before the Matlacha bridge which was made famous in the Elvis Presley movie, "Follow That Dream."
Located directly on the water, you can sit out on the specious deck or dine inside. We opted for a table outside with a view of Cape Coral in the distance.
The food is wonderful. Both my wife and I had the fried oyster and chips basket for $11.99 (market price). The oysters were perfectly fried and incredibly sweet. They were some of the best oysters I have ever eaten. I asked the waiter where they obtained them and he said they got them off of the Louisiana coast. The chips (real potato chips) were just right, not greasy and not overly salted. The meal also came with a small cup of cole slaw that was excellent.
Bert's Bar and Grill is located at 4271 Pine Island Road, Matlacha, FL. Phone number is 239-282-3232.
Located directly on the water, you can sit out on the specious deck or dine inside. We opted for a table outside with a view of Cape Coral in the distance.
The food is wonderful. Both my wife and I had the fried oyster and chips basket for $11.99 (market price). The oysters were perfectly fried and incredibly sweet. They were some of the best oysters I have ever eaten. I asked the waiter where they obtained them and he said they got them off of the Louisiana coast. The chips (real potato chips) were just right, not greasy and not overly salted. The meal also came with a small cup of cole slaw that was excellent.
Bert's Bar and Grill is located at 4271 Pine Island Road, Matlacha, FL. Phone number is 239-282-3232.
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