How many of us have that nagging goal or dream that we never seem to get to? You know, the one that follows us into our sleep or daydreams. Well no matter what your goals are they wont just magically happen. Every end has a mean and every destination has a route. You are the only one behind the wheel. It is your responsibility.
So, you've decided today that now is the time to find what your are looking for only to realize that you have no idea where to begin. Hmmm. Well, it begins with a plan of action. One way that I have recently learned goal setting was to start at the end and work backwards in chronological increments. For example, if you know that you want to lose 30 lbs in 4 months then work back monthly. Where do you need to be a 3 months, 2 months, then set your short-term goals at the start.
What if you don't have the tools to execute your starting goals? Well, go get them. Find and expert or seek someone that will give you insight. That person may even be the step the helps you to find the best person to answer your question (filling in the gaps). A staircase has steps because we cannot climb a wall. Build a path that leads you to the finish.
Goals are good and a plan is even better. Now we have to provide ourselves with accountability. What can we do that makes up keep our planned commitments? Write it down! Try charting your progress via notebook or even a dry-erase board. We need to be aware of our daily actions because they are what will provide us consistency and without it, it will take us longer to reach our goals if at all.
As far as consequences go we are most likely living with them already. We can identify suffering with hard-work or reward due but, are we doing the right for work the right reward? I've spent my childhood suffering and "trying really hard" but it still never led me to successful weight loss. Finally instituting the right plan and following it consistently is what led me to success. Even now as a small business owner I've done more than my fair share of sacrifice and hard work. A lot of the time I was just spinning my wheels killing myself. Every time that I saw that I was not making progress, I stopped and re-evaluated my plan. More importantly, each time I sought out a mentor for guidance. I didnt have the answers and without them, I could not plan accordingly.
Success, or lack thereof, is no ones fault but your own. People who fail to set appropriate and realistic goals are living in a fantasy. We all at some point in our lives are guilty of this. This will bring us to failure. Be on top of your life. Put in the work and make sure that if you do make a spontaneous choice that it is instrumental in helping you to reach your goal. To want is human and to have is nurture. Go for what you want, do whatever it takes until you get it, and never give up trying. Plan, execute, and never look back. Be an unstoppable force, because you cannot stop the unstoppable.
Sunday, September 25, 2011
Monday, September 12, 2011
"Fall back" Into the Routine
The summertime will always be our favorite distraction. The three months of warm weather, parties, and vacations are always welcomed. Life during this time changes and so do our habits. This is the time that we enjoy ourselves for all of our hard work during the colder months.
Now that the kids are finaly back in school we can all breathe a sigh of relief and we can concentrate on our regular routines. You're probably beginning to notice that your pants may be a little snug or the scale hasnt been speaking your language lately. Traumatic? Maybe.. Fixable? Piece of cake (or should I say rice cake). Our bodies go in and out of season and there are optimal times to plan your eating and exercise habits,
Chosing to take charge of your body right away is the best way to stop the ship from sinking and to prep yourself from the food filled holiday months to come. Don't forget, as it gets colder our bodies store at in order to keep up warm. So if your creeping up on the big boy pants, rest assure that if you don't work on it now, then your Hoiday gifts may be from the next rack up.
Just like we plan our finances or our days we should also plan our eating habits and our exercise. This should be as much of a priority as paying next months rent because it's very easy to keep up the bad summer habits. First, get rid of any left over summer goodies like the hot dogs packs in the freezer, the extra beer in the basement fridge, and the ice cream treats for those hot summer days. Once you've gotten that out of the way not it's time to plan your day. It's easier than people make it out to be. Put exercise where exercise fits best like putting work where it fits best or dropping the kids off at school. Every goal has a means and the success of that goal is determined by ur efficacy to reach that goal. If you can only work out at 5am guess what? You better set the coffee before you go to bed. You cannot take I-95 to Caifornia. If you try to squeeze working out in as an extra then it will not work. Live your program like it's brushing your teeth or taking a shower (if you dont do these regularly then what are you waiting for? lol).
All-Out Fitness understands this and that's why we plan our weight loss challenges at the three most important times of the year (New Years, Spring, September). It is our job as Fitness Specialists and Health Coaches to make sure that we prepare ourselves to assist you at the most important times the year. Some of you may never have thought about you bodies this way or know that it is time to clean our act and are just lazy about it. Our weight loss challenges have not only 100% success rate but yield some of ourl best results in a 5week time period. The ony thing that you can ask for now is for someone else to do it for you. We make the time, we give you the plan, and your will to compete does the rest.
If you really want to keep your body in check, and/or want to see changes that you never though that you could be successful with, then join our September "Back to You" Weight loss Challenge. Get back to you by going All-Out!
For more info please visit www.all-out fitness.com. You'll be glad that you did.
Now that the kids are finaly back in school we can all breathe a sigh of relief and we can concentrate on our regular routines. You're probably beginning to notice that your pants may be a little snug or the scale hasnt been speaking your language lately. Traumatic? Maybe.. Fixable? Piece of cake (or should I say rice cake). Our bodies go in and out of season and there are optimal times to plan your eating and exercise habits,
Chosing to take charge of your body right away is the best way to stop the ship from sinking and to prep yourself from the food filled holiday months to come. Don't forget, as it gets colder our bodies store at in order to keep up warm. So if your creeping up on the big boy pants, rest assure that if you don't work on it now, then your Hoiday gifts may be from the next rack up.
Just like we plan our finances or our days we should also plan our eating habits and our exercise. This should be as much of a priority as paying next months rent because it's very easy to keep up the bad summer habits. First, get rid of any left over summer goodies like the hot dogs packs in the freezer, the extra beer in the basement fridge, and the ice cream treats for those hot summer days. Once you've gotten that out of the way not it's time to plan your day. It's easier than people make it out to be. Put exercise where exercise fits best like putting work where it fits best or dropping the kids off at school. Every goal has a means and the success of that goal is determined by ur efficacy to reach that goal. If you can only work out at 5am guess what? You better set the coffee before you go to bed. You cannot take I-95 to Caifornia. If you try to squeeze working out in as an extra then it will not work. Live your program like it's brushing your teeth or taking a shower (if you dont do these regularly then what are you waiting for? lol).
All-Out Fitness understands this and that's why we plan our weight loss challenges at the three most important times of the year (New Years, Spring, September). It is our job as Fitness Specialists and Health Coaches to make sure that we prepare ourselves to assist you at the most important times the year. Some of you may never have thought about you bodies this way or know that it is time to clean our act and are just lazy about it. Our weight loss challenges have not only 100% success rate but yield some of ourl best results in a 5week time period. The ony thing that you can ask for now is for someone else to do it for you. We make the time, we give you the plan, and your will to compete does the rest.
If you really want to keep your body in check, and/or want to see changes that you never though that you could be successful with, then join our September "Back to You" Weight loss Challenge. Get back to you by going All-Out!
For more info please visit www.all-out fitness.com. You'll be glad that you did.
Wednesday, August 17, 2011
Tuesday, August 16, 2011
The Truth on Fat Burning
We all have heard plenty of different opinions on optimizing fat loss. I will set the record straight with empirical evidence that will summarize the facts. Here are some findings of a study that was done at the University of New Mexico in regards to weight loss, weight management, and the amounts of exercises required for both.
-We need to have more than 150 minutes of exercise per week in order to maintain a strong and healthy body.
- We must exercise 225-420 minutes per week in order to see significant weight loss.
- After we lose weight, 275 mins of exercise per week is needed in order to keep the lost weight off.
- Resistance training increases muscle mass and will increase the amount of calories that our body burns at rest (resting metabolic rate/rmr) by 7-9%.
- Most people are sedentary for 70% of their days.
- There is a strong association between sitting and mortality. Even if you get your 1 hour of exercise per day, there still is an increased risk (not as high but still)of early death. Sitting results in dramatic drops in ldl cholesterol (bad cholesterol), however, it has been shown to elevate blood fat (triglycerides). Furthermore, it will inhibits hdl cholesterol levels (good cholesterol)which help to keep our arteries unclogged.
Exercise is not just about weight-loss, its about survival. Someone who is sedentary regardless of diet is at risk. Thankfully, we have scientific evidence that pinpoints exactly what we need in order to increase our chances of living longer and healthier lives. Our bodies will not get any better on their own. It is up to us to lead ourselves down the road of success. If you don't know the way, then contact a fitness professional like myself. I will help you to not only find the road, but also teach you how to walk on it forever. We cannot make excuses, only efforts. Begin by making the decision to improve your life.
Tuesday, July 12, 2011
Beating the Odds
Every goal we set for ourselves has limitations and set-backs. I have had not one drop of accomplishment (fitness or in life) that did not put pressure on my mentally or physically. The funniest thing is that we put this pressure on ourselves and it can be the main reason that we crack. I know it's easier said than done and I personally know how it means everything to us to be able to change ourselves for the better. I will share with you my tactics in fighting this pressure monster that lived inside of me and how it led me to finally discover success with losing weight.
I dieted and failed for years. So much so that I developed a sense of hopelessness. That in turn made my eating worse. This will never change because I just cant get it right. I spent my childhood from 3rd grade until I was 19 years old, overweight and unhappy with myself. Finally as I reached my highest weight of 232lbs (never having worked-out a single day in my life). I looked at a picture of myself at this weight and I knew that it had to change.
I needed to do what I have never done before. I had to try something tougher and I had to accept that I have to work this plan for as long as necessary. Although I felt hopeless, I knew that it was not impossible to change. I just needed a few pointers. I asked my dad, "What do I have to do to look like this?" His reply, "You have to lose weight." I asked him how and he brought me into the basement. He said, "grab a notebook, write this all down, and log every day exactly what you did." So I did. My parents at the time were successful on the low carb craze so I gave that a shot. I will revisit this later.
Now that I had a plan and all of the means in front of me it was time to make it happen. I knew that in the past I did several things that always seemed to end my diets. Those were excessive use of the scale, lack of patience, and ignorance. So, I weighed myself day one and decided not to do so again until I felt that I looked different in the mirror. I also told myself day after day that it will come when it comes and that I don't really know anything about dieting. All I knew about dieting was that I sucked at it. New rules and hopefully a new me.
I went down into that basement 4-5 times a week and did my routine. I worked in the afternoon so I usually did my routine and showered before work. At first I noticed that I was not really that strong even though I was bigger for my age. That was a little embarrassing but it was another incentive added to the list. As time went on I began to enjoy my workouts more and more. I found such a huge stress relief from lifting weights (something that I probably needed more than anything). I was hooked.
I continued putting time aside for my workouts week after week. My next discovery was that in the past I made a lot of excuses for not working out. I had at this point a few months of training and the makings of a new habit. Things were going well but the goal was still far away. I began to notice muscle definition in places but when I first saw it in my traps that was my first proud moment. That was the most progress that I have ever made in my life and I loved how it looked. Of course, traps then became my favorite muscles. It was beginning of one glimpse of hope, but it still wasn't enough. Now I began to put more pressure on myself because I didnt want to ever lose the progress that I had made. I wasn't even finished and I swore to myself I would never let this go. At this point in my success I found it important not lose track of my goal and to reel my thoughts of accomplishment back in. My work was far from over. I continued to apply the plan and that was actually what gave me satisfaction and helped to balance the added pressure. It was the fact that here was my first crossroad since starting and I was able for the first time in my life able to refocus in the right direction.
After about 4 months of exercising regularly plus eating chicken and hamburger without bread my friends began to notice that I was dropping weight. I decided that this would be an ok time to weight myself. I will never forget how I felt after I read that scale and it said that I was 192 lbs. I had lost 40lbs!! This was nothing short of a miracle and it became a new beginning. It all finally was working. I began to reflect on a few immediate things.
First, I realized that I ate horribly and constantly. The things that are readily available and our acceptance of them as rational is a so misguided. People should not be eating candy bars, super-sized fast food meals, or even many of the delicious things that are marketed as snacks. This does not mean that we cannot enjoy ourselves but I realized how I normalized these foods in my life for years and that could never happen again. Second, I had plenty of time for exercise. I had even more time than that. My negative mindset of laziness and hopelessness taught me that this was something that I was not capable of and here I proved it wrong. There was no way that I could stop now and I knew that if I ever had to do it again I could.
Lastly, I wanted the world to experience what I did. I knew that given the time and place I could teach it to others. So, I began by dragging my friends and family to the gym. Here was the first thing that I learned from this. You cannot force people to exercise. Having been someone who was never interested in exercise so I was able to relate well to this. I let everyone know how much I wanted to help and that I would always be available to share my experience with them.
So, the work continued. Now my motivation was sky-high. You couldn't pay me to skip a work out and I made sure I got it in no matter what. My clothes fit better, my mood was better, and I was finally happier. Everything from here on in was a success. Now, 6 months have passed and I was hearing things like "oh you're so skinny" or you've lost so much weigh, you look great!" I took another trip to the scale and it now said 170 lbs. That's 62 lbs in 6 months (at 19 years old) if you've been adding.
Never was the weight that I lifted too heavy nor the time not there. Sure I got tired of eating the same dull and unsatisfying food. That was probably the worst part of it. However, when I looked back at those 6 months I had realized the most important obstacle. I was the only reason that I could not lose weight. I made excuses, I thought that I knew what I had to do when I fact I knew zero, and because I did those things I created even more conflict in my head. I was at war with myself. Two sides of me both wanted the same resolution and were fighting each other to get there. My ego and my fear. I put pressure on myself to change and I feared not knowing if I could do it. In order to succeed we must find bravery in ourselves. We must be able to face ourselves and say, "I give up. I don't want to live like this anymore because its not working." Beginning there will take a tremendous "weight" off of your shoulders. Only then can you give it your best shot and begin to try and change. The rest will be revealed as the journey continues.
* A low carb lifestyle has been shown to not be the best way of eating due to the effects that low blood sugar can have on the body. Please consult a qualified Dietitian, Nutritionist, or Fitness Specialist before changing your eating habits
I dieted and failed for years. So much so that I developed a sense of hopelessness. That in turn made my eating worse. This will never change because I just cant get it right. I spent my childhood from 3rd grade until I was 19 years old, overweight and unhappy with myself. Finally as I reached my highest weight of 232lbs (never having worked-out a single day in my life). I looked at a picture of myself at this weight and I knew that it had to change.
I needed to do what I have never done before. I had to try something tougher and I had to accept that I have to work this plan for as long as necessary. Although I felt hopeless, I knew that it was not impossible to change. I just needed a few pointers. I asked my dad, "What do I have to do to look like this?" His reply, "You have to lose weight." I asked him how and he brought me into the basement. He said, "grab a notebook, write this all down, and log every day exactly what you did." So I did. My parents at the time were successful on the low carb craze so I gave that a shot. I will revisit this later.
Now that I had a plan and all of the means in front of me it was time to make it happen. I knew that in the past I did several things that always seemed to end my diets. Those were excessive use of the scale, lack of patience, and ignorance. So, I weighed myself day one and decided not to do so again until I felt that I looked different in the mirror. I also told myself day after day that it will come when it comes and that I don't really know anything about dieting. All I knew about dieting was that I sucked at it. New rules and hopefully a new me.
I went down into that basement 4-5 times a week and did my routine. I worked in the afternoon so I usually did my routine and showered before work. At first I noticed that I was not really that strong even though I was bigger for my age. That was a little embarrassing but it was another incentive added to the list. As time went on I began to enjoy my workouts more and more. I found such a huge stress relief from lifting weights (something that I probably needed more than anything). I was hooked.
I continued putting time aside for my workouts week after week. My next discovery was that in the past I made a lot of excuses for not working out. I had at this point a few months of training and the makings of a new habit. Things were going well but the goal was still far away. I began to notice muscle definition in places but when I first saw it in my traps that was my first proud moment. That was the most progress that I have ever made in my life and I loved how it looked. Of course, traps then became my favorite muscles. It was beginning of one glimpse of hope, but it still wasn't enough. Now I began to put more pressure on myself because I didnt want to ever lose the progress that I had made. I wasn't even finished and I swore to myself I would never let this go. At this point in my success I found it important not lose track of my goal and to reel my thoughts of accomplishment back in. My work was far from over. I continued to apply the plan and that was actually what gave me satisfaction and helped to balance the added pressure. It was the fact that here was my first crossroad since starting and I was able for the first time in my life able to refocus in the right direction.
After about 4 months of exercising regularly plus eating chicken and hamburger without bread my friends began to notice that I was dropping weight. I decided that this would be an ok time to weight myself. I will never forget how I felt after I read that scale and it said that I was 192 lbs. I had lost 40lbs!! This was nothing short of a miracle and it became a new beginning. It all finally was working. I began to reflect on a few immediate things.
First, I realized that I ate horribly and constantly. The things that are readily available and our acceptance of them as rational is a so misguided. People should not be eating candy bars, super-sized fast food meals, or even many of the delicious things that are marketed as snacks. This does not mean that we cannot enjoy ourselves but I realized how I normalized these foods in my life for years and that could never happen again. Second, I had plenty of time for exercise. I had even more time than that. My negative mindset of laziness and hopelessness taught me that this was something that I was not capable of and here I proved it wrong. There was no way that I could stop now and I knew that if I ever had to do it again I could.
Lastly, I wanted the world to experience what I did. I knew that given the time and place I could teach it to others. So, I began by dragging my friends and family to the gym. Here was the first thing that I learned from this. You cannot force people to exercise. Having been someone who was never interested in exercise so I was able to relate well to this. I let everyone know how much I wanted to help and that I would always be available to share my experience with them.
So, the work continued. Now my motivation was sky-high. You couldn't pay me to skip a work out and I made sure I got it in no matter what. My clothes fit better, my mood was better, and I was finally happier. Everything from here on in was a success. Now, 6 months have passed and I was hearing things like "oh you're so skinny" or you've lost so much weigh, you look great!" I took another trip to the scale and it now said 170 lbs. That's 62 lbs in 6 months (at 19 years old) if you've been adding.
Never was the weight that I lifted too heavy nor the time not there. Sure I got tired of eating the same dull and unsatisfying food. That was probably the worst part of it. However, when I looked back at those 6 months I had realized the most important obstacle. I was the only reason that I could not lose weight. I made excuses, I thought that I knew what I had to do when I fact I knew zero, and because I did those things I created even more conflict in my head. I was at war with myself. Two sides of me both wanted the same resolution and were fighting each other to get there. My ego and my fear. I put pressure on myself to change and I feared not knowing if I could do it. In order to succeed we must find bravery in ourselves. We must be able to face ourselves and say, "I give up. I don't want to live like this anymore because its not working." Beginning there will take a tremendous "weight" off of your shoulders. Only then can you give it your best shot and begin to try and change. The rest will be revealed as the journey continues.
* A low carb lifestyle has been shown to not be the best way of eating due to the effects that low blood sugar can have on the body. Please consult a qualified Dietitian, Nutritionist, or Fitness Specialist before changing your eating habits
Friday, July 1, 2011
Where do you fit in?
Training regularly is easy if you commit to doing it. So what should you do? Well, there are several factors to consider. Each of us has some sort of body quirk about us whether it be back pain, bad balance, or we are overweight. These factors will and should be the biggest influences when beginning any training program because safety is always a #1 concern. Lots of trends that you see on tv or hear about in the gym may be the worst thing for most of us. It is imperative that you begin and progress yourself accordingly towards your goals within the confounds of our physical ability with appropriate exercises.
Body-building is old school. Body building is characterized by heavy lifting with low repetitions in what is typically a single planed motion, with little or no detail to core and/or joint stability. Moreover, it lacks any sort of function to the body and is mostly done for aesthetic purposes. This type of training is what you are likely to see in your local fitness club. Sure, weight training will burn calories and build muscle, however, if you have never trained before anything will burn calories and build muscle. So if you've never lifted heavy weight before, have a physical limitation, then why would lifting heavy weight be the best thing for you? Seems kind of logical if you look at it that way but again, if that's the look that you are going for then please make sure that you are following safety guidelines with form and weight selection.
Maybe your friend or your next door neighbor has suggested an exercise video or a place where they do crazy power lifting moves as a workout. They claim that it really kicks your butt. Here are several problems with this suggestion. The last thing that anyone who lacks any sort of physical foundation and/or proper movement conditioning should do is explosive/over-the-top resistance training maneuvers. As a fitness professional for over 11 years I can assure you that 80% of my clientele should not be doing exercises that are over-the-top without having their foundational athleticism built first. There are too many variables that will cause people's bodies to breakdown, potentially causing injury and/or enhancing their already harmful postural distortions.. Sure it gets you going if you haven't done any exercise before or are used to the same generic "comfort zone" training. That is the draw of these types of work outs so please make sure that someone who is qualified to teach movement and exercise will see to it that you are selecting the most appropriate workout no matter what it is.
Lastly, there is a very popular show on TV that is one of the most unrealistic views regarding weight-loss. Inappropriate isn't even a strong enough of a word to use. What are the two of the most typical body injuries that people face? In my experience they are back and knee injuries. It is far more than likely that morbidly obese people have numerous injuries for the simple fact that the body is not designed to carry that much weight and if they don't have any, then they will after they get put through these over-the-top training programs. I can only imagine the things that go on behind the scenes. Furthermore, their cardio-respiratory system must be so compromised its a blessing that they don't drop dead. The nature of these shows are for shock value. Yes at the end of the day its about helping people lose weight but what have they learned during this time? They don't want to gain weight again and have to lose it? There's a no brainer. I'm almost willing to bet that they knew this before they went through the degrading torture that is designed to "help" them live better.
Success is not defined as just completing a task, it is completing a task correctly with reward. Sure, lots of people can complete 26.2 miles somehow but completing it in the time range that is deemed acceptable is what makes one successful at a marathon. Too many people are being sold on trends. A trend is a popular event, methodology, or style that lives for only so long because it lacks a strong foundation of acceptance due to its controversial nature. Our bodies are the most scientifically understood entities in the world. Day after day countess research is done by qualified experts to help us prolong the functioning and longevity on them. It makes no sense and grants very low credibility to anything that is done without a purpose, for the wrong reasons. Make sure that you are doing the right thing for you and if you have any questions please consult a qualified fitness professional. This may be the best thing that you ever do for your body.
Body-building is old school. Body building is characterized by heavy lifting with low repetitions in what is typically a single planed motion, with little or no detail to core and/or joint stability. Moreover, it lacks any sort of function to the body and is mostly done for aesthetic purposes. This type of training is what you are likely to see in your local fitness club. Sure, weight training will burn calories and build muscle, however, if you have never trained before anything will burn calories and build muscle. So if you've never lifted heavy weight before, have a physical limitation, then why would lifting heavy weight be the best thing for you? Seems kind of logical if you look at it that way but again, if that's the look that you are going for then please make sure that you are following safety guidelines with form and weight selection.
Maybe your friend or your next door neighbor has suggested an exercise video or a place where they do crazy power lifting moves as a workout. They claim that it really kicks your butt. Here are several problems with this suggestion. The last thing that anyone who lacks any sort of physical foundation and/or proper movement conditioning should do is explosive/over-the-top resistance training maneuvers. As a fitness professional for over 11 years I can assure you that 80% of my clientele should not be doing exercises that are over-the-top without having their foundational athleticism built first. There are too many variables that will cause people's bodies to breakdown, potentially causing injury and/or enhancing their already harmful postural distortions.. Sure it gets you going if you haven't done any exercise before or are used to the same generic "comfort zone" training. That is the draw of these types of work outs so please make sure that someone who is qualified to teach movement and exercise will see to it that you are selecting the most appropriate workout no matter what it is.
Lastly, there is a very popular show on TV that is one of the most unrealistic views regarding weight-loss. Inappropriate isn't even a strong enough of a word to use. What are the two of the most typical body injuries that people face? In my experience they are back and knee injuries. It is far more than likely that morbidly obese people have numerous injuries for the simple fact that the body is not designed to carry that much weight and if they don't have any, then they will after they get put through these over-the-top training programs. I can only imagine the things that go on behind the scenes. Furthermore, their cardio-respiratory system must be so compromised its a blessing that they don't drop dead. The nature of these shows are for shock value. Yes at the end of the day its about helping people lose weight but what have they learned during this time? They don't want to gain weight again and have to lose it? There's a no brainer. I'm almost willing to bet that they knew this before they went through the degrading torture that is designed to "help" them live better.
Success is not defined as just completing a task, it is completing a task correctly with reward. Sure, lots of people can complete 26.2 miles somehow but completing it in the time range that is deemed acceptable is what makes one successful at a marathon. Too many people are being sold on trends. A trend is a popular event, methodology, or style that lives for only so long because it lacks a strong foundation of acceptance due to its controversial nature. Our bodies are the most scientifically understood entities in the world. Day after day countess research is done by qualified experts to help us prolong the functioning and longevity on them. It makes no sense and grants very low credibility to anything that is done without a purpose, for the wrong reasons. Make sure that you are doing the right thing for you and if you have any questions please consult a qualified fitness professional. This may be the best thing that you ever do for your body.
Thursday, June 30, 2011
Setting the bar again and again
I began running with one goal in mind, to meet the qualifying time on the Police exam. Oddly enough, one of the many things that I always wanted to be able to do before I was fit was to be able to pass this exam. It was a standard and I wanted to for once be at a qualifying level for something. I set my sights at completing a mile and a half under 12 minutes. Of course in particular Neil fashion I only gave myself 2 and a half weeks to prepare because I used to be able to run a good mile on the treadmill. Not as simple as I thought.....
Running a fast mile is particularly easy for the novice runner and running it under 8 minutes isn't the toughest thing to do but let me tell you, a mile and a half was a whole other ball game. My first problem: I was so tight from not running in 7 months that I had terrible lower back pain. Second problem: I never ran a mile and a half for time ever! So, after having my cousin who is an LMT work on me I was able to complete a mile pain free. Then I just jumped right into the full distance clocking in at a brisk 14:30. Hmm, 2 weeks to drop 2 and a half minutes or so. This was going to be interesting.....
Luckily, I had a great running coach who taught me all about stride, cadence, and training methodology. The running was tough but it began not to see so foreign. We progressed our distance up to 3.25 with in the next week. It was a bit of a jump but considering that I was pain free and my cardio was good, coach thought it was necessary in order for me to understand pacing. Time at the track #2 14 minutes flat. Hmm, better but still a far cry with a week away. So I did what anyone highly motivated would do and that was try it again the next day. Time #3: 13:30. I was getting somewhere and hating every second of it.
I took a day off and went back to my run schedule. I felt better and my confidence grew. Within the last 2 days I had 2 more timed runs before the big run. I was using music on my i-pod to help set a pace. This seemed to work well with my second to last run. Time #4 13 minutes. Whooo, i was inching closer but how was I supposed to lose 1 minute in 2 days? The last day before the test I set myself up as usual, got my music ready, and ran as fast as I possibly could. Time #5 12:32, then I immediately began dry heaving (only because I didnt have anything to vomit). The kids at the H.S playing soccer were all looking at me. I didnt care because I knew that I was 6 seconds away from the lower qualifying interval. Although 12:28 would qualify me, I wanted the 11:49 for the upper percentile.
The big day has here. I successfully completed the 3 prior tests and was ready for my run. Of course as always, something didnt go according to plan. We were not allowed to use headphones during the run. What?!! This was not cool. Now, I had to run even harder then the day before and was certain to puke now (even though I expected to all along) because my playlist was pace setter. Not being an experienced runner this really sucked. Well, i told myself that I prepared as best as I could and just went with knowing my body. I spent the 10 minutes waiting mentally preparing myself by trying to connect with the tremendous amount of adrenaline of nervousness flowing through my body.
We lined up, and off we were. First lap not so bad, second and third I felt good. I slowed down a little during lap 5 because I wanted to save a little energy for lap 6. I also had completed the first mile in the very low 8's. The final stretch around the last turn was brutal. I had zero left and couldnt push any harder at all. I watched as the kid about 8 years younger than me take off like he hit the nitrous button. I crossed the finish line......... 12 minutes flat and no dry heaving!!
The weight that was lifted from my shoulders drenched me with satisfaction. I didnt make the upper percentile but my experience was filled with success. Actually, in 4 months I would have been 30 years old and at that age I would have beaten the upper percentile time by 28 seconds. Job well done in my book. The rest of the day I reflected back on my experience. Each day I set new goals for myself and each day I found whatever I needed to reach them. I used the recipe for success that I used when I first began my fitness 10 years prior. Just when you think that you've reach the top, there's always higher to climb. My 7:15 mile on a treadmill was bragable to some but didnt nearly measure up to this experience. Where did I go from here?
Well, i'm obviously not a Cop. I actually enjoyed running now. So, I did what anyone who liked to run did, I ran more. I kept reaching new milestones. 4 miles, 5 miles, 6, then 8 miles whoooo! I was playing with house money. Each time I learned something new about my body and about myself. Not only did I improve my mental toughness but my body was doing things that I never thought that I would do. Now, I run 20-30 miles a week and completed my first half marathon last March. To think that my body has even more in it than it does now is my biggest motivator. I cannot wait for my next half, my first full marathon, or even my first triathlon! Without setting those goals for myself id still be the cool kid bragging about my treadmill 7:15 mile. Who do you want to be?
Running a fast mile is particularly easy for the novice runner and running it under 8 minutes isn't the toughest thing to do but let me tell you, a mile and a half was a whole other ball game. My first problem: I was so tight from not running in 7 months that I had terrible lower back pain. Second problem: I never ran a mile and a half for time ever! So, after having my cousin who is an LMT work on me I was able to complete a mile pain free. Then I just jumped right into the full distance clocking in at a brisk 14:30. Hmm, 2 weeks to drop 2 and a half minutes or so. This was going to be interesting.....
Luckily, I had a great running coach who taught me all about stride, cadence, and training methodology. The running was tough but it began not to see so foreign. We progressed our distance up to 3.25 with in the next week. It was a bit of a jump but considering that I was pain free and my cardio was good, coach thought it was necessary in order for me to understand pacing. Time at the track #2 14 minutes flat. Hmm, better but still a far cry with a week away. So I did what anyone highly motivated would do and that was try it again the next day. Time #3: 13:30. I was getting somewhere and hating every second of it.
I took a day off and went back to my run schedule. I felt better and my confidence grew. Within the last 2 days I had 2 more timed runs before the big run. I was using music on my i-pod to help set a pace. This seemed to work well with my second to last run. Time #4 13 minutes. Whooo, i was inching closer but how was I supposed to lose 1 minute in 2 days? The last day before the test I set myself up as usual, got my music ready, and ran as fast as I possibly could. Time #5 12:32, then I immediately began dry heaving (only because I didnt have anything to vomit). The kids at the H.S playing soccer were all looking at me. I didnt care because I knew that I was 6 seconds away from the lower qualifying interval. Although 12:28 would qualify me, I wanted the 11:49 for the upper percentile.
The big day has here. I successfully completed the 3 prior tests and was ready for my run. Of course as always, something didnt go according to plan. We were not allowed to use headphones during the run. What?!! This was not cool. Now, I had to run even harder then the day before and was certain to puke now (even though I expected to all along) because my playlist was pace setter. Not being an experienced runner this really sucked. Well, i told myself that I prepared as best as I could and just went with knowing my body. I spent the 10 minutes waiting mentally preparing myself by trying to connect with the tremendous amount of adrenaline of nervousness flowing through my body.
We lined up, and off we were. First lap not so bad, second and third I felt good. I slowed down a little during lap 5 because I wanted to save a little energy for lap 6. I also had completed the first mile in the very low 8's. The final stretch around the last turn was brutal. I had zero left and couldnt push any harder at all. I watched as the kid about 8 years younger than me take off like he hit the nitrous button. I crossed the finish line......... 12 minutes flat and no dry heaving!!
The weight that was lifted from my shoulders drenched me with satisfaction. I didnt make the upper percentile but my experience was filled with success. Actually, in 4 months I would have been 30 years old and at that age I would have beaten the upper percentile time by 28 seconds. Job well done in my book. The rest of the day I reflected back on my experience. Each day I set new goals for myself and each day I found whatever I needed to reach them. I used the recipe for success that I used when I first began my fitness 10 years prior. Just when you think that you've reach the top, there's always higher to climb. My 7:15 mile on a treadmill was bragable to some but didnt nearly measure up to this experience. Where did I go from here?
Well, i'm obviously not a Cop. I actually enjoyed running now. So, I did what anyone who liked to run did, I ran more. I kept reaching new milestones. 4 miles, 5 miles, 6, then 8 miles whoooo! I was playing with house money. Each time I learned something new about my body and about myself. Not only did I improve my mental toughness but my body was doing things that I never thought that I would do. Now, I run 20-30 miles a week and completed my first half marathon last March. To think that my body has even more in it than it does now is my biggest motivator. I cannot wait for my next half, my first full marathon, or even my first triathlon! Without setting those goals for myself id still be the cool kid bragging about my treadmill 7:15 mile. Who do you want to be?
Tuesday, June 28, 2011
Why wont this pain go away?
At some point we all will experience muscle or joint pains. For most of us pain is a daily occurrence. So, when most people experience prolonged pain they go to an Orthopedist for a solution. The vast majority of the time their Dr. will suggest physical therapy or in some cases even surgery. Let's explore both options. First, how was your injury created? Don't know? Then chances are it came from over activity. Now, this doesn't mean you were necessarily running miles and miles. Over activity is characterized by overuse of certain muscles.Surgery is the ultimate last resort. Unless you have a condition that can and only will be corrected by surgery please find another way to help yourself.
Scenario: If I sit here at this computer for very long periods of time I am overusing my hip flexors and shoulders for starters. Now, if I didn't exercise at all and were overweight this could be the makings of a lower back problem. My hip flexors will pull my hips forward and the excessive belly weight will keep constant pressure on the front of my hip bones keeping them tilted forward. Such a tilt can cause the back of my hips to put pressure on my lower vertebrae.
So, from long hours at the computer I develop lower back pain. I then decide to go to the Dr. and it turns out that I have developed lumbar disc herniation. From a Dr.'s perspective, and depending on the severity, his first alternative was physical therapy (PT). What happens after I go to physical therapy? That's where most people find themselves falling back into the "back pain" group. Well, of course PT can relieve your back pain but will never be a replacement for your bad posture. Having a regular corrective training program and being proactive in not keeping a bad posture will make it far less likely that you will experience pain again (or as much pain). Stretch after long periods of sitting, take a yoga class, or see to it that you try not to spend too long at the keyboard.
What if he suggested surgery and I decide yes because he's a Dr. and he knows best? Just ask yourself this; Will my tight hips, knees, and back become loose after he cuts away at a back disc? It is very important that you try to figure out the cause of your back pain otherwise if you do decide to have surgery this problem will only progress along the spine because you've now made it impossible to fully "straighten" yourself out.. Surgery is usually pain relief of a symptom and not a solution to the problem. Moreover, most surgery is followed up with extensive PT that will most likely correct what was wrong in the first place. No offense to the Surgeon but he doesn't get paid to stretch you out. We must explore every avenue that can potentially fix us. We should do everything that we can to our bodies and not be so quick to rush into surgery.
Not to sound oversimplified but these are the basic facts. It is the S.A.I.D principle: specific adaptations to imposed demands. If you teach your body to be crooked then it will be crooked. We must re-teach our neuro-muscular system (nervous and muscular) the correct way to make our body move and position itself or we will never get better, potentially make things worse. Teaching people how to "straighten" themselves out is part of my job as a Fitness Professional. We hold our body's fate in our hands. How do you want to live? Pain free or painfull?
Scenario: If I sit here at this computer for very long periods of time I am overusing my hip flexors and shoulders for starters. Now, if I didn't exercise at all and were overweight this could be the makings of a lower back problem. My hip flexors will pull my hips forward and the excessive belly weight will keep constant pressure on the front of my hip bones keeping them tilted forward. Such a tilt can cause the back of my hips to put pressure on my lower vertebrae.
So, from long hours at the computer I develop lower back pain. I then decide to go to the Dr. and it turns out that I have developed lumbar disc herniation. From a Dr.'s perspective, and depending on the severity, his first alternative was physical therapy (PT). What happens after I go to physical therapy? That's where most people find themselves falling back into the "back pain" group. Well, of course PT can relieve your back pain but will never be a replacement for your bad posture. Having a regular corrective training program and being proactive in not keeping a bad posture will make it far less likely that you will experience pain again (or as much pain). Stretch after long periods of sitting, take a yoga class, or see to it that you try not to spend too long at the keyboard.
What if he suggested surgery and I decide yes because he's a Dr. and he knows best? Just ask yourself this; Will my tight hips, knees, and back become loose after he cuts away at a back disc? It is very important that you try to figure out the cause of your back pain otherwise if you do decide to have surgery this problem will only progress along the spine because you've now made it impossible to fully "straighten" yourself out.. Surgery is usually pain relief of a symptom and not a solution to the problem. Moreover, most surgery is followed up with extensive PT that will most likely correct what was wrong in the first place. No offense to the Surgeon but he doesn't get paid to stretch you out. We must explore every avenue that can potentially fix us. We should do everything that we can to our bodies and not be so quick to rush into surgery.
Not to sound oversimplified but these are the basic facts. It is the S.A.I.D principle: specific adaptations to imposed demands. If you teach your body to be crooked then it will be crooked. We must re-teach our neuro-muscular system (nervous and muscular) the correct way to make our body move and position itself or we will never get better, potentially make things worse. Teaching people how to "straighten" themselves out is part of my job as a Fitness Professional. We hold our body's fate in our hands. How do you want to live? Pain free or painfull?
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