Thursday, January 2, 2014

Your Daily Dish to a Fit & Fabulous…. Day 3 / Part 3

To view rules 6-10 click here:

11.     Injuries – Unfortunately, injuries are a part of any workout program. I’m not talking about tearing ligaments or serious sprains, I’m talking about the little, annoying injuries that sprout up during your routine.  You know the ones that could derail all of your progress in one full swoop.  I remember pulling a calf muscle on a treadmill about 4 weeks into my C25K training. I was doing so well, and this one day I just strode the wrong way, and it pulled. It was painful, and worst of all, it was the perfect excuse to quit. I was doing so well, I just couldn't see stopping, so I pushed through and went to see my doctor. He instructed me to stay off it for a few weeks—no running!  Oh no!  All my hard work down the drain!  Well, not really, I heeded the Doctors advice; I did not quit, just changed up my work outs during my time on the DL.  Instead of running 5 miles on the treadmill, I walked 10 miles! I also rediscovered weight training which like many other guys, I hadn't done since high school. Now, I didn't start with benching 250 pounds! I started with a light program figuring the weight wasn't important the form and the toning would be key to my success. I followed this program for 2 weeks then went back to running. By the time, I was ready to run again, the weather was changing so I took my program outdoors to a local park. The calf was better and my weight training had, dare I say, increased my running stamina! So injuries are going to happen, but other than a major injury, they are just minor hiccups to your road to success. Stay the course—you can do this!
12.     Plateaus - I love that word because knowing what I know now, it makes me laugh. Plateau is a word I hear when someone is at a standstill in their weight loss goals. I laugh at the word because I always used it as an excuse for giving up! "I've lost 15 pounds, but I still can’t hit 20 pounds, I’ve hit my plateau!" You can't even say the word without whining when you say it. A plateau is just another type of hiccup during your training. It is a real thing and can be a difficult to get past it but, it isn't impossible…here’s something to help you get over the hump…change things up. If you're running 5 miles on the treadmill, 3 days a week, take it outside once or twice a week. If you're running 3 days and lifting two days, switch it up; lift 3 days and run two! The reason you've hit a plateau is because you're body has grown stagnant, and your body has grown accustomed to what you are doing.  So, in order to move past the plateau, switch things up! You'll be glad you did.
13.     6 Months Later - By now you've achieved what many of your friends and family have called an obsession. The fact that you have changed your lifestyle is still a running joke to most of your loved ones. You may have even completed your first 5K and still it's, "oh look at you doing all this working out, who are you trying to impress?" It is amazing to me that I still get this or something to that effect, but it will happen no matter what you do or say. You're gains in health, muscle and stamina will always be a bone of contention for those of your loved ones whom have failed at their goals. Do not blame them or be angry with them, it is just a bit of frustration and jealousy.  Keep your focus on the positive benefits of your new lifestyle.  And hope that one day you’ll be assisting them on a new lifestyle change.
14.      Proof is in The Pudding - By now it has been a year long journey and if you've made it this far…give yourself a big high five because you are in the 6 % of the population!  You have achieved your goals and are now ready to set new goals for a coming new year.  You have done what only 6% of the population will ever do—set and keep a resolution.  Congratulations.  And by the way, YOU look GREAT! 

     15. My way or the Highway - The preceding 14 tips are just a guide for you to                  follow to the best of your abilities. These are things that I've learned over the past 2 and half years on this journey. They are the way they worked for me you may have to adjust things to fit your lifestyle but, as long as you keep up the good work and keep going!

Wednesday, January 1, 2014

Your Daily Dish to a Fit & Fabulous…. Day 2 / Part 2

To view Rules 1-5 pleas click here:

6.     Slow Your Roll - After the first 10-days of the newer you, you’re going to want to turn it up a notch. This is where inevitably almost everyone quits! DO NOT throw in the towel!  This is when most people get the feeling that a mile on the treadmill is just too easy--and I should be kicking it up to 3 miles, or revert to your old exercise program” "I used to run 25 miles a week, so 5 miles now should be easy!” < insert game show buzzer here > Wrong!  Listen, even Bill Clinton doesn't look like he did 20 years ago.  Trust me, you aren't 25 anymore! The minute you feel like you can do it all, will be the minute you’ll kill your new resolution or goals. Please stay on you track and remember to “Slow Your Roll”.
7.     Days 15 through 21 – You’re getting closer. On day 15, it’s ok to go from 1.5 miles on the dreaded treadmill, to 3 miles, but don’t forget to add a walk in the middle of your run.  When you hit 2.2 miles, slowly bring your run down to a walk to catch your breath. Continue this for approximately .3 miles then pick up your pace to finish with a run.  The walk in the middle of your run will keep you going through day 21.
8.     Day 21!  WOOHOO! - At this point, it is time to get serious! You have a new routine and you've already forgotten that it was a New Year’s resolution.  Now it's time to incorporate a full program—with millions of workout programs online and free Apps available for your phone. You’ll need to determine what program will work best for you.  Browse through the free apps to determine the program that best suits your needs; weight loss, bulk up, healthy food choices, protein and vitamin needs. You get the picture.  I started with the Couch25K app on my iPhone. It was free and it helped me through a 12-week program including my training for my first 5K in well over a decade.
9.     Dieting - The dreaded "D" word. The 4-letter word that kills every good, healthy intention the minute it comes out of your mouth. I hate dieting so much I even hate to type the word! A few things to keep in mind, as a Type II diabetic, my diet should have been monitored many years before I actually learned about dieting. Admittedly, I could still do much better with my diet. As for you, and this new found lifestyle, the one thing to keep in mind is--SEE RULE NUMBER 5. Yes! By keeping it simple, you will not make yourself uncomfortable and it will help you to keep moving forward.  
10.     Phone-a-Friend - You are beginning to see results…you have been feeling great for weeks and you think your workout is easy and you want to phone a friend to join you. Newsflash: not everyone has the same goal as you do. You can try to convince your friend to come along, but be careful, because they may end up sabotaging your hard earned rewards. What I mean is, when you start a program it has to be for you, and only you. No two people have the exact same goals in life, let alone in lifestyle. I have helped many people achieve their fitness goals over the past few years, but I have never asked anyone to join me or forced the issue with them. The only way I have helped people is when they have approached me. So, when it comes to friends, let them seek you out. Besides, the chances are, if they come to you, it's because they see your progress. And, that is never a bad thing.
We’ll see you tomorrow for some ups and downs and why Ben Gay is your friend. 

If you have any questions or need support, I can be reached at:  
(609)440-6277 and