Keep up to date with my training, mentally & physically for 2011!
Wednesday, February 23, 2011
1/12th...Good enough!
I just asked someone the other day -- "How's the New Year's resolution treating you, we're almost at the end of February...?"
He looked at me and said: "I thought that was only a January thing..."
Of course! What was I thinking?? To ask a question like that. The new YEAR is only looked at in a short time frame, not twelve months. I need to open my eyes a little bit and get with the times!
But, seriously? Have you noticed that with yourself? You shoot for something that you're excited about momentarily, to eventually be shot down with in a three to four week period because it gets boring. What I notice with training is the longer you stick with it, the more fun it gets! Any runner will tell you the same thing...well, most will anyway. You find new challenges along the way to keep it interesting. Yes, it will get pretty boring if all you do is run the same amount each day, at the same pace, in the same location. Switch it up a little bit. Find new ways to exercise. That's why cross training is so important. I look back on the days of high school sports when you had practice. For us, in basketall, the first 20-30 minutes was always the same. Warm up, stretch, then straight fundamentals. After that, it was always different techniques, different drills and games to keep it fun but at the same time, working hard to accomplish your team goal. It helps focus when you go into a practice knowing you'll be doing something different than the day before. If you know exactly how far you're going, the right direction and amount of time it's going to take you, that just won't cut it. I've gotten a lot of great pointers from other runners and athletes of work outs you can do. I never thought I'd put on boxing gloves, no reason for me to do so. But now that is one of my main forms of cross training. I love it! Kettle bell workouts for ten minutes at a time, awesome! There are so many other things you can do with hardly any equipment you wouldn't believe by just reading this. You need to experience it yourself.
Oh and don't just come up with a "resolution" that lasts a month then tapers off to absolutely nothing because you have better things to do. Write out your goal, the steps you need to take to get it done and when you want to accomplish it. I did that this year.
Starting out with training on January 10th - my weight was at 181. I'm 5'8" -- not too bad, but not good either. I wasn't happy with that so I decided it's time to change. I knew it would take hard work and it hasn't happened over night. In just over six weeks, I'm down to 167 (14 lb. drop). My goal step by step was to lose two pounds a week until I get to 160, my "race weight". Reasonable and attainable. Six times two = twelve. Looks like I'm ahead of schedule. Even if I was two pounds behind schedule, at least it's happening. You'll have some minor set backs and maybe even a major set back. Don't let that bring you down. Take it for what it's worth, get back into it slowly and get the training back on track.
Choices are made every day. When you get up in the morning, you make the decision as to whether or not you're going to have a good or bad day. What you hear and see can determine your attitude...but that's all by choice. You can choose to respond to something you see or hear right away in the morning in a negative way, ruining your outlook on the entire day or you can forget about it, tell yourself things will be just fine and start the day off right. It's the same with training and your exercise routine. Tell yourself it's going to hurt...you're absolutely right it will. Tell yourself this is going to make me feel good and I will get in better shape by starting today...you're absolutely right you will. The toughest part of my training, every single time, no matter when it is during the day: getting up and going. Once you get moving, you don't want to stop. I hope you feel that same way with your training.
Good luck and make it a great day, everyday!
Wednesday, February 16, 2011
On the move
In order to achieve goals, you need to move forward one step at a time. It’s a long process sometimes, and if it’s something great, it’s a definite thing.
I recently got a phone call from my friend Bruce Billington, the director of the project I have aligned my team with – Project New Hope. This is an organization dedicated to serving our war vets and their families, hosting retreats to serve them in ways they need when they return from war time experiences.
When I got the rundown of how this organization works, what they do and how motivated they are, I knew right away it was the non-profit I was going to support and promote when I’m out running.
Bruce mentioned to me on the phone Friday evening on my way to a game that they’re on the move. Project New Hope is making their baby steps into bigger steps, but still as you know, just one step at a time. Their goal is to get in all 50 states and provinces in Canada. They’ve accomplished that in some already and are on the move with talks to another twenty states now.
When I asked Bruce how things were going and what he’s been up to, he said it’s been a busy time, but good time. Explaining this move forward I know he’s excited and I’m excited for him and the entire organization. I know his status on the project he is passionate about and he will never let it slide when it comes to helping out war vets and their families. Bruce is one himself, so he knows the importance of this organization he’s created.
The letter he had sent out a little while back prior to giving me a call stated this:
Friends of Project New Hope,
I recently got a phone call from my friend Bruce Billington, the director of the project I have aligned my team with – Project New Hope. This is an organization dedicated to serving our war vets and their families, hosting retreats to serve them in ways they need when they return from war time experiences.
When I got the rundown of how this organization works, what they do and how motivated they are, I knew right away it was the non-profit I was going to support and promote when I’m out running.
Bruce mentioned to me on the phone Friday evening on my way to a game that they’re on the move. Project New Hope is making their baby steps into bigger steps, but still as you know, just one step at a time. Their goal is to get in all 50 states and provinces in Canada. They’ve accomplished that in some already and are on the move with talks to another twenty states now.
When I asked Bruce how things were going and what he’s been up to, he said it’s been a busy time, but good time. Explaining this move forward I know he’s excited and I’m excited for him and the entire organization. I know his status on the project he is passionate about and he will never let it slide when it comes to helping out war vets and their families. Bruce is one himself, so he knows the importance of this organization he’s created.
The letter he had sent out a little while back prior to giving me a call stated this:
Friends of Project New Hope,
Attached to this email is a picture representing the current impact of Project New Hope(PNH) across the United States. Reading a note like that gets you fired up. Well, it gets me fired up I know that. Maybe to some people it’s not a huge deal. But to thousands who have served the country and want an organization like this that they can go to when they return, it means the world.
Running itself would be just that, running. When you tag along side a non-profit that wants to make this nation a better place, it makes it even more worthwhile. Running to remember fallen soldiers – and at the same time promoting a project like this gives me all the energy I need. Adding to that, the opportunity to be part of Project New Hope’s success, turns it in to an honor for me personally. Bruce had asked me on the phone to be involved with their moving forward, which I look at as a huge honor. I had no clue who this group was two years ago. Just five months ago, I was sitting at a meeting with the entire Project New Hope executive board in Brainerd, MN for an all day learning session about who they are, what they do, and where they’re going. I can tell you this much…they’re going! Taking the steps necessary to make a move like this possible, with a dedicated group that wants to get it done. That’s who I want to be aligned with. People motivated to move forward; inspiring other states to do the same; preparing themselves for what lies ahead and staying determined every step of the way with poise and focus. THAT is who I want to be aligned with! I’ve got those four words on my back during every run…my four “keys” to get it done.
Motivation Inspiration Preparation Determination
They have it figured out. Now they’re going out and acting on it. Even if they don’t have every single thing figured out right now, learning is an important thing during the journey too. Just like John Wooden says:
“It’s what I learned after I knew it all that matters most.”
Thank you Project New Hope members for doing what you do! Keep up the great work and keep providing more great news for others to feed off of and get motivated with like I have!
Running itself would be just that, running. When you tag along side a non-profit that wants to make this nation a better place, it makes it even more worthwhile. Running to remember fallen soldiers – and at the same time promoting a project like this gives me all the energy I need. Adding to that, the opportunity to be part of Project New Hope’s success, turns it in to an honor for me personally. Bruce had asked me on the phone to be involved with their moving forward, which I look at as a huge honor. I had no clue who this group was two years ago. Just five months ago, I was sitting at a meeting with the entire Project New Hope executive board in Brainerd, MN for an all day learning session about who they are, what they do, and where they’re going. I can tell you this much…they’re going! Taking the steps necessary to make a move like this possible, with a dedicated group that wants to get it done. That’s who I want to be aligned with. People motivated to move forward; inspiring other states to do the same; preparing themselves for what lies ahead and staying determined every step of the way with poise and focus. THAT is who I want to be aligned with! I’ve got those four words on my back during every run…my four “keys” to get it done.
Motivation Inspiration Preparation Determination
They have it figured out. Now they’re going out and acting on it. Even if they don’t have every single thing figured out right now, learning is an important thing during the journey too. Just like John Wooden says:
“It’s what I learned after I knew it all that matters most.”
Thank you Project New Hope members for doing what you do! Keep up the great work and keep providing more great news for others to feed off of and get motivated with like I have!
Wednesday, February 9, 2011
Breakfast, lunch & dinner
It's not every day that I sit down and find an article or two that will pertain to health and well being. Many people think that every single thing I eat is healthy. You obviously haven't spent a day with me. Spend a week with me and you'll be very surprised!
With travels, flexible scheduling with my work and some late nights accompanied by long days that don't involved "hard work", but are just time consuming, you don't have a lot of time to figure out a way to get the healthiest meals everyone would like to get. Another thing with the healthy foods - they just don't taste as good as the meals you could eat non stop when you're hungry. Cravings usually never occur for some spinach or broccoli. Although, I'm becoming a lot more fond of the broccoli, especially in soup! Two of my favorites: Cream of Broccoli & Cream of Wild Rice. Delicious!! Makes me hungry just thinking about them.
As I sit here, right next to me protein bars (cinnamon bun flavor I might add) that are not only good for you, but they taste good too! Not quite as sweet as the normal cinnabuns you'd indulge in from a convenience store or restaurant, but none the less, they taste almost the same. Barely any sugar and 21 grams in one bar alone can be a healthy snack without anything else added to it. In fact, I have one of these, or one of a similar type bar for breakfast along with maybe something else, depending on how I'm feeling. Mix that in with the multi-vitamin so I don't throw up from not having any food in the system for the vitamins to work their magic, it makes for a great start to the day. These along with protein shakes, the ones I get are either chocolate, vanilla or strawberry flavor, all taste as they're described. I like to have half a protein shake before a workout, the other half after when I get home. I never realized how good they actually work. I didn't find out that they work good for workouts, I just wanted to try it. Recently, I read part of an article this about breakfast:
"Eat a snack containing carbohydrates and protein 30 minutes or so before your workout and one of your protein-rich meals immediately after. Your body breaks down muscle during and after exercise to use as fuel, and it rebuilds muscle using calories that you've consumed. The longer you wait after exercise to eat, the more your body will break down its own muscle and the less it will build new muscle.
Eating before a workout speeds muscle growth, according to Dutch and British researchers. In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat. By feeding your body with protein and carbohydrates within an hour or two of exercise, you provide your muscles with enough energy to build strength and burn fat more effectively.
Research also shows that eating before and after a workout inhibits the storage of fat, inhibit muscle breakdown, reduce inflammation, and recover more quickly."
I found it off of an article posted on Twitter from Women's Health Magazine. It's not just good advice for women, but men as well. I check both the Men's & Women's Health Magazine posts and headlines to see what can be sent off to people just like you reading this to help in some way shape or form in your health goals. It's amazing what you can find out when you take some time to read.
Now of course these are studies done through research by scientists and professionals (for the most part) but some of it may not work the exact way they specify. I just like to read a bunch of different articles that have similar posts to see how close they are related. Usually you'll find that they are pretty accurate. Our bodies are all made different and they can respond in a completely opposite way than someone the same age and sex as you.
I had some people write to me recently after I sent a post on twitter.com/freedom_team about how I have lost 12 pounds now and am shooting to drop another nine before the first marathon event, which happens to be the Fargo Marathon 2011. I started out 2011 at 181 pounds. The biggest I've ever been actually. When I graduated high school I was around 130 "soaking wet". That was ten years ago. I'm just glad I actually gained weight, both muscle mass and some fat. I filled out finally. Took a few years even out of high school for it to happen, but it did.
The year I ran the full marathon in 2008, I started out training at 178. By race day, I was down to 157. That's 21 pounds in about a three month span. I realized that the weight isn't going to shed until after the first few weeks, then it's like a snow ball effect, only different. The snow falls off instead of packing on as it rolls down the hill. That was the best shape I'd been in for a long time, until now. I'm feeling in better shape than I was at that time, and that's just in the first four weeks of training. There's plenty of it left, which is awesome. I'm looking forward to the rest of the journey in 2011.
Going back to the messages sent - one of my friends had asked me how I lost so much weight in such a short period of time. I honestly didn't know, and still don't know right now how to answer that question. The only way I could was that I've been in training now, more disciplined workouts, harder workouts, intervals, long runs, cut back on pop/soda big time, cut back on most sweets (gotta have my Snickers and Twix still!), and added more protein to my meals. I guess that is quite a few things....so maybe I did know how to answer it. I didn't realize I told her that much until I look at it in writing. But to anyone not training for a half or full marathon, or any type of run for that matter - the discipline has to be in your exercise and nutrition. Less portions but more meals/healthy snacks throughout the day to keep your energy level up, some sort of physical activity for at least twenty minutes a day at least five days a week and I feel that reading is another form of "diet" that will help you stay motivated for one, in turn accoplishing your goals. If you don't know what to read, remember John & John (Maxwell & Wooden), that will cure any negativity you encounter throughout the day!
Have fun & good luck in your training!
With travels, flexible scheduling with my work and some late nights accompanied by long days that don't involved "hard work", but are just time consuming, you don't have a lot of time to figure out a way to get the healthiest meals everyone would like to get. Another thing with the healthy foods - they just don't taste as good as the meals you could eat non stop when you're hungry. Cravings usually never occur for some spinach or broccoli. Although, I'm becoming a lot more fond of the broccoli, especially in soup! Two of my favorites: Cream of Broccoli & Cream of Wild Rice. Delicious!! Makes me hungry just thinking about them.
As I sit here, right next to me protein bars (cinnamon bun flavor I might add) that are not only good for you, but they taste good too! Not quite as sweet as the normal cinnabuns you'd indulge in from a convenience store or restaurant, but none the less, they taste almost the same. Barely any sugar and 21 grams in one bar alone can be a healthy snack without anything else added to it. In fact, I have one of these, or one of a similar type bar for breakfast along with maybe something else, depending on how I'm feeling. Mix that in with the multi-vitamin so I don't throw up from not having any food in the system for the vitamins to work their magic, it makes for a great start to the day. These along with protein shakes, the ones I get are either chocolate, vanilla or strawberry flavor, all taste as they're described. I like to have half a protein shake before a workout, the other half after when I get home. I never realized how good they actually work. I didn't find out that they work good for workouts, I just wanted to try it. Recently, I read part of an article this about breakfast:
"Eat a snack containing carbohydrates and protein 30 minutes or so before your workout and one of your protein-rich meals immediately after. Your body breaks down muscle during and after exercise to use as fuel, and it rebuilds muscle using calories that you've consumed. The longer you wait after exercise to eat, the more your body will break down its own muscle and the less it will build new muscle.
Eating before a workout speeds muscle growth, according to Dutch and British researchers. In one study, subjects who ate a protein- and carbohydrate-rich snack right before and right after their workouts fueled their muscles twice as effectively as those who waited at least 5 hours to eat. By feeding your body with protein and carbohydrates within an hour or two of exercise, you provide your muscles with enough energy to build strength and burn fat more effectively.
Research also shows that eating before and after a workout inhibits the storage of fat, inhibit muscle breakdown, reduce inflammation, and recover more quickly."
I found it off of an article posted on Twitter from Women's Health Magazine. It's not just good advice for women, but men as well. I check both the Men's & Women's Health Magazine posts and headlines to see what can be sent off to people just like you reading this to help in some way shape or form in your health goals. It's amazing what you can find out when you take some time to read.
Now of course these are studies done through research by scientists and professionals (for the most part) but some of it may not work the exact way they specify. I just like to read a bunch of different articles that have similar posts to see how close they are related. Usually you'll find that they are pretty accurate. Our bodies are all made different and they can respond in a completely opposite way than someone the same age and sex as you.
I had some people write to me recently after I sent a post on twitter.com/freedom_team about how I have lost 12 pounds now and am shooting to drop another nine before the first marathon event, which happens to be the Fargo Marathon 2011. I started out 2011 at 181 pounds. The biggest I've ever been actually. When I graduated high school I was around 130 "soaking wet". That was ten years ago. I'm just glad I actually gained weight, both muscle mass and some fat. I filled out finally. Took a few years even out of high school for it to happen, but it did.
The year I ran the full marathon in 2008, I started out training at 178. By race day, I was down to 157. That's 21 pounds in about a three month span. I realized that the weight isn't going to shed until after the first few weeks, then it's like a snow ball effect, only different. The snow falls off instead of packing on as it rolls down the hill. That was the best shape I'd been in for a long time, until now. I'm feeling in better shape than I was at that time, and that's just in the first four weeks of training. There's plenty of it left, which is awesome. I'm looking forward to the rest of the journey in 2011.
Going back to the messages sent - one of my friends had asked me how I lost so much weight in such a short period of time. I honestly didn't know, and still don't know right now how to answer that question. The only way I could was that I've been in training now, more disciplined workouts, harder workouts, intervals, long runs, cut back on pop/soda big time, cut back on most sweets (gotta have my Snickers and Twix still!), and added more protein to my meals. I guess that is quite a few things....so maybe I did know how to answer it. I didn't realize I told her that much until I look at it in writing. But to anyone not training for a half or full marathon, or any type of run for that matter - the discipline has to be in your exercise and nutrition. Less portions but more meals/healthy snacks throughout the day to keep your energy level up, some sort of physical activity for at least twenty minutes a day at least five days a week and I feel that reading is another form of "diet" that will help you stay motivated for one, in turn accoplishing your goals. If you don't know what to read, remember John & John (Maxwell & Wooden), that will cure any negativity you encounter throughout the day!
Have fun & good luck in your training!
Wednesday, February 2, 2011
Let's talk about John & John
We’ve officially set sail in this journey called running. One month plus two days now are already complete in the new year and the workouts have been as good if not better than I could imagine.
Only been going at it for about three weeks hard and I can feel the difference big time. My energy level is where I need it to be, the endurance for several different work outs including interval training, pace and tempo runs along with a long run during the weekend, mixed in with kettle bell training, boxing (four two minute rounds with a retired pro boxer = INTENSE), some basketball, stationary bike, core work outs, upper body with some free weights, elliptical, step ups and “one arm” running, it’s been a busy time to kick off the official training sessions. You might be wondering what the whole one arm running thing is…here’s the deal: I run with a 3’x5’ American flag at all races. A thing of honor and respect to our military serving, the war vets who’ve been there/done that, and of course, for my good friend who lost his life in battle and the thousands of others who have done the same. I never train with the flag. But the one thing I do to try and resemble what it’s going to feel like is hold the mp3 player/cell phone in my left hand, periodically I will raise it close to my shoulder and grab on to my shirt, making it immobile while I run. I pump with the right arm, keep the left arm still. Try it sometime; see how out of rhythm it is for you. Once you get used to it, it’s not so bad. I even had one lady tell me “Hey kid, pump with both arms, it works better than way.” I told her just wait until you see my next trick…I only use my right leg and hop on this treadmill at the 20 minute mark. She looked at me funny, shook her head and then five minutes later was gone. I guess she didn’t want to see something like that happen, even though it was a joke.
Since the start of my actual training in January, I’ve dropped nine pounds (as of tonight, 2/2/2011). I haven’t really changed my diet much, if at all. With a lot of traveling for my job and late nights with not much chance to get an actual meal, pizza becomes a nightly occurrence for me, which is fine because I love it. That’s when the supplements (multi-vitamins) take their effect.
Along with exercise for the physical portion of my training, I can’t go without the mental training. This is more important to me than running. Of course if you want to be able to feel good, and for some (not me) look good during a race, you’re going to train right and hopefully eat right at the same time. I’d rather have the right attitude going into each workout session, each marathon race; just every day in general about my life than thinking too hard about what’s going to happen with my body in the next hour to two hours. Someone had asked me in the gym one day, “What do you mean by mentally train?” I told him get your attitude straight. Don’t complain about little things. Don’t make up excuses for yourself even when you’re in the gym working out. What you do is what you do, what I do is what I do. Everyone’s on a different level. I commend people that just step foot in that fitness center I go to do my work outs! That’s the first step to get you going. If you’ve got a positive attitude that you want to start, you will. I’ve noticed something really interesting with the two aspects of training for me: physical & mental. In physical, the thing people hate is the actual work you have to do. In mental, the one thing that works best is another thing people aren’t very fond of: reading. I can tell you two authors that would keep you occupied for the entire year reading their books and you would become so mentally equipped with the right tools to get out of the house and get moving, you might decide to go to a specialist because others will think you’re going crazy. Trust me, I know this from experience…
If you’ve got a positive attitude in certain situations, people will look at you like you’re from another country and spoke in a way that they just don’t understand. Why is that?? Watch the news sometime, you’ll see. Really pay attention to what’s being broadcast. Eighty percent of it is bad or sad news. Tally it up if you want. From one story to the next, make a column with two sides; tally one on the left for a story that is bad news, on the right a story that is good news. It’s just the way it is. It’s what gets people to watch. Who would want to read a boring book anyway? I’d never consider John Maxwell or the late great John Wooden boring, but some may. I’ve learn a lot from those two men through reading their books. Two L’s: Leadership & Life. Put things into perspective. John Wooden was a coach for UCLA Men’s Basketball for many years. He was ten national championships. Of those ten, SEVEN in a row. SEVEN IN A ROW. Ask a coach, any coach, how easy it is to win seven championships in a row. They won’t be able to tell you, because they haven’t won that many in row, many probably not even total. My dad is a head coach for high school boys basketball – he took a team from Clearbrook/Gonvick to state back to back years in the early 90’s. They won the Region championship two years in a row which was a huge deal, especially for a smaller school. They didn’t win state though. But they still accomplished a lot as a team!
The books I read by John Maxwell & John Wooden are excellent for not only running, but anyone that wants a good read to learn how to become a better person over all.
Just remember when you start your training, don’t just discipline yourself to get to the gym to work out. Discipline yourself to sit down or lay down for 20-30 minutes a day/evening to read one of your favorite books about becoming a better you. Read something that motivates you. Read something that will keep you hooked and want you coming back for more the next time you pick it up. If you want some good titles, let me know, I know some really good ones that you’ll like a lot.
Keep your mind on the goal. Take it one step at a time. Don’t ever try to leap too far forward at once. Bounding takes a lot more out of you than walking smaller steps.
The other thing I’ve felt has increased for me since the start of the year is my focus. I’m focused on what I need to do to get this training started, keeping it going then rocking and rolling my way through each and every event! You can do the same; it will just take some time to get going in the right direction. You might as well start now.
Only been going at it for about three weeks hard and I can feel the difference big time. My energy level is where I need it to be, the endurance for several different work outs including interval training, pace and tempo runs along with a long run during the weekend, mixed in with kettle bell training, boxing (four two minute rounds with a retired pro boxer = INTENSE), some basketball, stationary bike, core work outs, upper body with some free weights, elliptical, step ups and “one arm” running, it’s been a busy time to kick off the official training sessions. You might be wondering what the whole one arm running thing is…here’s the deal: I run with a 3’x5’ American flag at all races. A thing of honor and respect to our military serving, the war vets who’ve been there/done that, and of course, for my good friend who lost his life in battle and the thousands of others who have done the same. I never train with the flag. But the one thing I do to try and resemble what it’s going to feel like is hold the mp3 player/cell phone in my left hand, periodically I will raise it close to my shoulder and grab on to my shirt, making it immobile while I run. I pump with the right arm, keep the left arm still. Try it sometime; see how out of rhythm it is for you. Once you get used to it, it’s not so bad. I even had one lady tell me “Hey kid, pump with both arms, it works better than way.” I told her just wait until you see my next trick…I only use my right leg and hop on this treadmill at the 20 minute mark. She looked at me funny, shook her head and then five minutes later was gone. I guess she didn’t want to see something like that happen, even though it was a joke.
Since the start of my actual training in January, I’ve dropped nine pounds (as of tonight, 2/2/2011). I haven’t really changed my diet much, if at all. With a lot of traveling for my job and late nights with not much chance to get an actual meal, pizza becomes a nightly occurrence for me, which is fine because I love it. That’s when the supplements (multi-vitamins) take their effect.
Along with exercise for the physical portion of my training, I can’t go without the mental training. This is more important to me than running. Of course if you want to be able to feel good, and for some (not me) look good during a race, you’re going to train right and hopefully eat right at the same time. I’d rather have the right attitude going into each workout session, each marathon race; just every day in general about my life than thinking too hard about what’s going to happen with my body in the next hour to two hours. Someone had asked me in the gym one day, “What do you mean by mentally train?” I told him get your attitude straight. Don’t complain about little things. Don’t make up excuses for yourself even when you’re in the gym working out. What you do is what you do, what I do is what I do. Everyone’s on a different level. I commend people that just step foot in that fitness center I go to do my work outs! That’s the first step to get you going. If you’ve got a positive attitude that you want to start, you will. I’ve noticed something really interesting with the two aspects of training for me: physical & mental. In physical, the thing people hate is the actual work you have to do. In mental, the one thing that works best is another thing people aren’t very fond of: reading. I can tell you two authors that would keep you occupied for the entire year reading their books and you would become so mentally equipped with the right tools to get out of the house and get moving, you might decide to go to a specialist because others will think you’re going crazy. Trust me, I know this from experience…
If you’ve got a positive attitude in certain situations, people will look at you like you’re from another country and spoke in a way that they just don’t understand. Why is that?? Watch the news sometime, you’ll see. Really pay attention to what’s being broadcast. Eighty percent of it is bad or sad news. Tally it up if you want. From one story to the next, make a column with two sides; tally one on the left for a story that is bad news, on the right a story that is good news. It’s just the way it is. It’s what gets people to watch. Who would want to read a boring book anyway? I’d never consider John Maxwell or the late great John Wooden boring, but some may. I’ve learn a lot from those two men through reading their books. Two L’s: Leadership & Life. Put things into perspective. John Wooden was a coach for UCLA Men’s Basketball for many years. He was ten national championships. Of those ten, SEVEN in a row. SEVEN IN A ROW. Ask a coach, any coach, how easy it is to win seven championships in a row. They won’t be able to tell you, because they haven’t won that many in row, many probably not even total. My dad is a head coach for high school boys basketball – he took a team from Clearbrook/Gonvick to state back to back years in the early 90’s. They won the Region championship two years in a row which was a huge deal, especially for a smaller school. They didn’t win state though. But they still accomplished a lot as a team!
The books I read by John Maxwell & John Wooden are excellent for not only running, but anyone that wants a good read to learn how to become a better person over all.
Just remember when you start your training, don’t just discipline yourself to get to the gym to work out. Discipline yourself to sit down or lay down for 20-30 minutes a day/evening to read one of your favorite books about becoming a better you. Read something that motivates you. Read something that will keep you hooked and want you coming back for more the next time you pick it up. If you want some good titles, let me know, I know some really good ones that you’ll like a lot.
Keep your mind on the goal. Take it one step at a time. Don’t ever try to leap too far forward at once. Bounding takes a lot more out of you than walking smaller steps.
The other thing I’ve felt has increased for me since the start of the year is my focus. I’m focused on what I need to do to get this training started, keeping it going then rocking and rolling my way through each and every event! You can do the same; it will just take some time to get going in the right direction. You might as well start now.
Wednesday, January 26, 2011
Success story
When you listen to others you can learn so much. I do that every time I’m in the fitness center. The most enjoyable thing to hear from other people doing their thing (working out) is stories of how they’re progressing. I want to take some time in this blog spot to tell you about a guy who’s been working his tail off to get to where he wants to at the stand point of good health.
His name is Jeremy, another guy from Mahnomen and a guy I’ve seen in the fitness center I go to for work outs many times! You find a group of people who are into running, lifting or any type of fitness and it makes your time there a lot more fun.
I talked to Jeremy again tonight before he headed out. We were joking with a guy who hadn’t been in to the center for quite some time due to a trip out of country the last month. He had commented on how Jeremy looks very good and in shape since the last time he saw him. I’ve obviously seen him at work and accomplishing his goal day by day while attending sessions at the fitness center at similar times as him. He’s told me many times how much stronger he feels, how much more energy he’s got and of course, how many pounds he’s shedding as the result of his hard work. I honestly can’t remember when he started this work out regiment, maybe four or five months, he told me tonight he’s down forty pounds. Started out at 230, he’s down to 190. The comment he made tonight is so simple, so easy to understand, yet hard to swallow for so many people. “It’s taken a lot of discipline…a LOT of discipline.” Mix that with hard work, what do you get? RESULTS!
When I see him in the fitness center, I know we’re going to have a good chat for a while before, after or in between work outs I have while I’m there. It’s great though…with the mental aspect of my training. Hearing him talk about his level of fitness, how far he’s come in such a short amount of time (well, I guess that’d be considered a LONG time for a lot of people) and the excitement he brings for himself and others there. A true motivation factor for anyone that needs it.
The best part about Jeremy – he doesn’t compare his fitness and ability to anyone else. Others may hear him talk about losing that much weight, ask him how he did it and get scared away. He was determined and has continued to be in order to reach this level.
Tonight, while I was warming up with a run/jog/walk on the treadmill, I watched as he did some boxing workouts with Chris, the trainer who helps us out with that if we want. He went four rounds I think to start, then did some other lifting before coming back to Chris after I did four rounds following my warm up to tell him: “I want to go two more rounds, let’s go.” DETERMINATION AT IT’S FINEST, BABY!!
I’ve got two other friends, Nate & Teddy that come in there sometimes when I’m in. Two other guys who get their job done, stay focused and get out. It’s never a comparison between us…who ran the most miles, which ran the fastest pace, who worked out longer than the other. We all complement each other on the job we do, that’s what makes it fun and keeps you going.
So next time you hear someone talking with excitement about the progress their making…don’t let it get you down and think that you’re a bad person if you haven’t started to better yourself. Use it as a motivator, feed off their energy and get started! Ask that person if they’ll help you get going if you have to. I bet they’d be more than happy to help you out.
I look forward to every trip to the fitness center here, no matter what time of day. I know there will be someone in there that is working hard and will help to energize me to make myself better. Even if there’s not, I’ll handle it on my own. Inner motivation goes a long way – find yours and feel the power it will release in you.
It all starts with your attitude, though. Tell yourself you’re going to do it then act on it, it will be the best decision you’ll make all day. Tell yourself you won’t do it and act on it won’t change anything for you. Change is good. Everyone wants it at some point in their life…it’s just the matter of when you decide to start and if you decide to stay determined.
In this fitness center, painted right on the wall by one of the machines is the quote “Whether you think you can or think you can’t, you’re right!” Keep saying “I should” and “I wish I could” – 90% of the time you won’t. Say you don’t have time, you’ll never start. Say working out is too hard, you and anyone else hearing it will never start.
Make a deadline of when you are going to start up your work outs. Get a plan put together. If you need help from someone, ask them. If they can’t or won’t help you, they can at least point you in the right direction of who could get you started.
I know it wasn’t easy for me to start out, it probably wasn’t for Jeremy or anyone else who’s started out trying to better themselves. Work hard, stay positive and remember my friend Jeremy’s quote I heard tonight: “It’s taken a lot of discipline…a LOT of discipline.”
Make it happen now! Good luck!!
His name is Jeremy, another guy from Mahnomen and a guy I’ve seen in the fitness center I go to for work outs many times! You find a group of people who are into running, lifting or any type of fitness and it makes your time there a lot more fun.
I talked to Jeremy again tonight before he headed out. We were joking with a guy who hadn’t been in to the center for quite some time due to a trip out of country the last month. He had commented on how Jeremy looks very good and in shape since the last time he saw him. I’ve obviously seen him at work and accomplishing his goal day by day while attending sessions at the fitness center at similar times as him. He’s told me many times how much stronger he feels, how much more energy he’s got and of course, how many pounds he’s shedding as the result of his hard work. I honestly can’t remember when he started this work out regiment, maybe four or five months, he told me tonight he’s down forty pounds. Started out at 230, he’s down to 190. The comment he made tonight is so simple, so easy to understand, yet hard to swallow for so many people. “It’s taken a lot of discipline…a LOT of discipline.” Mix that with hard work, what do you get? RESULTS!
When I see him in the fitness center, I know we’re going to have a good chat for a while before, after or in between work outs I have while I’m there. It’s great though…with the mental aspect of my training. Hearing him talk about his level of fitness, how far he’s come in such a short amount of time (well, I guess that’d be considered a LONG time for a lot of people) and the excitement he brings for himself and others there. A true motivation factor for anyone that needs it.
The best part about Jeremy – he doesn’t compare his fitness and ability to anyone else. Others may hear him talk about losing that much weight, ask him how he did it and get scared away. He was determined and has continued to be in order to reach this level.
Tonight, while I was warming up with a run/jog/walk on the treadmill, I watched as he did some boxing workouts with Chris, the trainer who helps us out with that if we want. He went four rounds I think to start, then did some other lifting before coming back to Chris after I did four rounds following my warm up to tell him: “I want to go two more rounds, let’s go.” DETERMINATION AT IT’S FINEST, BABY!!
I’ve got two other friends, Nate & Teddy that come in there sometimes when I’m in. Two other guys who get their job done, stay focused and get out. It’s never a comparison between us…who ran the most miles, which ran the fastest pace, who worked out longer than the other. We all complement each other on the job we do, that’s what makes it fun and keeps you going.
So next time you hear someone talking with excitement about the progress their making…don’t let it get you down and think that you’re a bad person if you haven’t started to better yourself. Use it as a motivator, feed off their energy and get started! Ask that person if they’ll help you get going if you have to. I bet they’d be more than happy to help you out.
I look forward to every trip to the fitness center here, no matter what time of day. I know there will be someone in there that is working hard and will help to energize me to make myself better. Even if there’s not, I’ll handle it on my own. Inner motivation goes a long way – find yours and feel the power it will release in you.
It all starts with your attitude, though. Tell yourself you’re going to do it then act on it, it will be the best decision you’ll make all day. Tell yourself you won’t do it and act on it won’t change anything for you. Change is good. Everyone wants it at some point in their life…it’s just the matter of when you decide to start and if you decide to stay determined.
In this fitness center, painted right on the wall by one of the machines is the quote “Whether you think you can or think you can’t, you’re right!” Keep saying “I should” and “I wish I could” – 90% of the time you won’t. Say you don’t have time, you’ll never start. Say working out is too hard, you and anyone else hearing it will never start.
Make a deadline of when you are going to start up your work outs. Get a plan put together. If you need help from someone, ask them. If they can’t or won’t help you, they can at least point you in the right direction of who could get you started.
I know it wasn’t easy for me to start out, it probably wasn’t for Jeremy or anyone else who’s started out trying to better themselves. Work hard, stay positive and remember my friend Jeremy’s quote I heard tonight: “It’s taken a lot of discipline…a LOT of discipline.”
Make it happen now! Good luck!!
Saturday, January 22, 2011
Interesting facts - sickness & health
Is January already 2/3 over? That's what I've been hearing. It shows it on my calendar too and on this blog post. January 22nd, 2011 - time flies when during training fun. Or is it when you're having fun? I don't know, it's all fun to me I guess in that scenario.
I've been seeing the last few weeks a lot more people sick, whether it'd be for a couple days, or even a few weeks! I had mine hit mid-December right before the holidays. No better way to cure the winter time sickness than lots of food and sweets, right?? Alright, so maybe that's not the best way to go, but it sure tasted good when I could actually taste it. One of my co workers was down for the count today. Literally - he was laying on the floor at the radio station, face down when I left this morning. I felt sorry for him knowing that I was in a similar position (not lying like that) of sickness just over a month ago. There was one day I was so run down, I didn't even remember most of the time I was up at work one Saturday morning. Have to love that feeling...or not.
I've been great ever since the sickness has faded away. One thing I wonder is how many drugs (legal drugs) people actually try while going through a sickness. In that time frame, I was getting to the point I wanted it all to be done with RIGHT NOW. I was getting impatient with it, which usually doesn't happen with me. But it was getting extremely sickening (no pun intended). It made it very tough to run without hacking up a storm on a treadmill, which I didn't feel comfortable doing...not for the fact that it made it tough to run...but more so the fact that when you run, you don't want to extend your arm to cover your mouth, you just let it fly. Germs all over the eletronic board you use to get that thing going, not a good situation. So I stayed away from the gym for over a week. Since the start of January, it's been at it about five days a week, mixing from mornings to evenings, depending on the schedule. I've stayed steady with my training schedule for the most part, only missed one day due to a scheduling conflict, which I made up for by packing two days into one when I had more time. Something I wouldn't recommend, but I've been put through it before, so my body just takes it and is always rewarded with a day off the next day to get complete rest that it needs.
Running is something you never do alone. Even though you might go to the gym by yourself or run on a treadmill and not talk to anyone in there while you're focused on your workouts, you still need to go it with the help and communication from other people that know health and wellness. Luckily for me, I've been able to surround myself with excellent helpers and supporters. One in particular, my chiropractor has taught me a lot about both physical and mental health when it comes to running and exercise. He writes every once in a while too, and throws in some posts on some social networking to keep people informed about new health trends and even edcuational things that maybe you have heard before but don't really believe. He knows his stuff! I posted his most recent article on my website which can be found by CLICKING HERE. The blog post is titled: 'Spinal Column: The Fever'. It talks about some interesting facts in regards to fevers and how you can over come them the right way.
Today was a great day of work outs: Nine miles completed, ten minutes of kettle bell work outs, abs with the medicine ball and "big ball".
If you're a Twitter person, you can follow me on there with posts, information and updates: http://twitter.com/freedom_team
I've been hearing about more people making the resolution to run in Fargo this year, good news! I hope your training is going well if you've started already, if not, once you get to it, stick with it, you'll be glad you did!
I've been seeing the last few weeks a lot more people sick, whether it'd be for a couple days, or even a few weeks! I had mine hit mid-December right before the holidays. No better way to cure the winter time sickness than lots of food and sweets, right?? Alright, so maybe that's not the best way to go, but it sure tasted good when I could actually taste it. One of my co workers was down for the count today. Literally - he was laying on the floor at the radio station, face down when I left this morning. I felt sorry for him knowing that I was in a similar position (not lying like that) of sickness just over a month ago. There was one day I was so run down, I didn't even remember most of the time I was up at work one Saturday morning. Have to love that feeling...or not.
I've been great ever since the sickness has faded away. One thing I wonder is how many drugs (legal drugs) people actually try while going through a sickness. In that time frame, I was getting to the point I wanted it all to be done with RIGHT NOW. I was getting impatient with it, which usually doesn't happen with me. But it was getting extremely sickening (no pun intended). It made it very tough to run without hacking up a storm on a treadmill, which I didn't feel comfortable doing...not for the fact that it made it tough to run...but more so the fact that when you run, you don't want to extend your arm to cover your mouth, you just let it fly. Germs all over the eletronic board you use to get that thing going, not a good situation. So I stayed away from the gym for over a week. Since the start of January, it's been at it about five days a week, mixing from mornings to evenings, depending on the schedule. I've stayed steady with my training schedule for the most part, only missed one day due to a scheduling conflict, which I made up for by packing two days into one when I had more time. Something I wouldn't recommend, but I've been put through it before, so my body just takes it and is always rewarded with a day off the next day to get complete rest that it needs.
Running is something you never do alone. Even though you might go to the gym by yourself or run on a treadmill and not talk to anyone in there while you're focused on your workouts, you still need to go it with the help and communication from other people that know health and wellness. Luckily for me, I've been able to surround myself with excellent helpers and supporters. One in particular, my chiropractor has taught me a lot about both physical and mental health when it comes to running and exercise. He writes every once in a while too, and throws in some posts on some social networking to keep people informed about new health trends and even edcuational things that maybe you have heard before but don't really believe. He knows his stuff! I posted his most recent article on my website which can be found by CLICKING HERE. The blog post is titled: 'Spinal Column: The Fever'. It talks about some interesting facts in regards to fevers and how you can over come them the right way.
Today was a great day of work outs: Nine miles completed, ten minutes of kettle bell work outs, abs with the medicine ball and "big ball".
If you're a Twitter person, you can follow me on there with posts, information and updates: http://twitter.com/freedom_team
I've been hearing about more people making the resolution to run in Fargo this year, good news! I hope your training is going well if you've started already, if not, once you get to it, stick with it, you'll be glad you did!
Wednesday, January 19, 2011
A strange, but delicious way to break down a run
One of my favorite stories I heard from another runner (a marathon champion infact) was the explanation of how to break down a race.
Seeing him a night prior to a marathon event, I asked him if he had any good pointers for a "so-called-runner" like myself, as I put it to him. First thing he asked caught me off guard a little bit. "Do you eat pie?"
It was really hard not to laugh. So hard, that I actually broke out laughing before I said, well, that depends on what kind of pie we're talking about! All I could think was why would this guy ask me if I like pie??
He responded, "Just answer the question." I guess he was being fairly serious. I told him yes and he went on to say, what ever kind of pie you like best, think about it right now. Think about how you eat that pie. He went on to ask, have you ever taken a pie whole and tried to eat it without a fork?
I was starting to regret asking for tips. I told him I'd never tried that.
He tells me that you cut a pie usually into eight pieces. When you cut it down, you take out a piece, put on a plate and you still won't eat that piece whole (at least you'd hope not). Using a fork, you break off a small piece of that portion of the pie. You still break it down even more by putting it in your mouth and chewing that very small piece of the pie to the point you can swallow it so it digests easier. The point he had I guess, was: Don't ever try to swallow the entire pie at once.
He told me how to break down a race, explaining that each mile is like a slice of the pie. Even then, you still have to complete that mile to get to the next, then the next and so on until the finish line. Stride by stride, step by step, each breath you take all very important to your initial goal: 26.2, 13.1 miles, or whatever you're working to finish.
He said to break down the race to the smallest of portions as possible MENTALLY, in order to finish the entire race PHYSICALLY. When you get past the first mile, he said to tell myself "Alright one mile down, one to go....two miles down, one to go." It makes your body think, ok, one more mile won't be so bad. Eventually, you're to the finish line, maybe sore and tired, but mentally strong knowing you accomplished your goal.
So next time you eat your favorite pie, compare it to your marathon running. I do every time I eat pie now. I think about what this crazy marathon champion taught me about how to break down a run so it doesn't seem so bad afterall. Plus, it was a humorous way to think about it, that might even put a smile on your face like it did for me.
So many, including myself when I first started to train, look at the big picture of things. We look at the total miles we must go that day and approximately how long it's going to take to get that done. Others think "Oh wow, he's going 13 miles...that's like running from here to Crookston!" That guy's got to go 26 miles?? That'd be like running from here to Grand Forks!
No matter how far you run or how it's done on your part, the main thing is you DO IT! There might be points you want to give up. You'll want to throw in the towel and quit. The stronger you can get your mindset prior to the race, the better off you're going to be in the long run.
I was asked recently how I can train so much without getting discouraged. My way and purpose of running is different than yours. My purpose is to honor a friend that lost his life for you and I serving the United States in the Army National Guard. How could I get discouraged thinking about what he did for me? How he selflessly lost his life for something bigger than himself. I am driven to keep his name alive and run for all of the fallen soldiers. I wanted to give up during a full marathon I ran in Fargo back in 2008. At mile 18 I thought my time was up, it was time to quit. I layed in someone's yard who's kids got me some water and gatorade to help hydrate me while I stretched. Have someone pinch your calf muscles and hamstrings as hard as they can with their index finger and thumb, maybe even step on your legs for a while. That was what my legs felt like at that point. I had never felt that kind of pain before in my life. But as I slowly departed that house after grabbing the flag from the kid who held it high in the air while I stretched, I remembered why I was running. I wasn't discouraged anymore and my thought of quitting was lifted. I knew I'd make it no matter how much pain I'd sustain doing it.
When you're in training or the actual marathon event, don't ever look at the current situation...you might not move forward and do what you never thought possible. Take it one piece at a time (or should I say, one "bite" at a time) and you'll make it to that finish line!
Work hard, train hard...stay warm, stay hydtrated and stay consistent!
Good luck in your training this winter and spring!
Seeing him a night prior to a marathon event, I asked him if he had any good pointers for a "so-called-runner" like myself, as I put it to him. First thing he asked caught me off guard a little bit. "Do you eat pie?"
It was really hard not to laugh. So hard, that I actually broke out laughing before I said, well, that depends on what kind of pie we're talking about! All I could think was why would this guy ask me if I like pie??
He responded, "Just answer the question." I guess he was being fairly serious. I told him yes and he went on to say, what ever kind of pie you like best, think about it right now. Think about how you eat that pie. He went on to ask, have you ever taken a pie whole and tried to eat it without a fork?
I was starting to regret asking for tips. I told him I'd never tried that.
He tells me that you cut a pie usually into eight pieces. When you cut it down, you take out a piece, put on a plate and you still won't eat that piece whole (at least you'd hope not). Using a fork, you break off a small piece of that portion of the pie. You still break it down even more by putting it in your mouth and chewing that very small piece of the pie to the point you can swallow it so it digests easier. The point he had I guess, was: Don't ever try to swallow the entire pie at once.
He told me how to break down a race, explaining that each mile is like a slice of the pie. Even then, you still have to complete that mile to get to the next, then the next and so on until the finish line. Stride by stride, step by step, each breath you take all very important to your initial goal: 26.2, 13.1 miles, or whatever you're working to finish.
He said to break down the race to the smallest of portions as possible MENTALLY, in order to finish the entire race PHYSICALLY. When you get past the first mile, he said to tell myself "Alright one mile down, one to go....two miles down, one to go." It makes your body think, ok, one more mile won't be so bad. Eventually, you're to the finish line, maybe sore and tired, but mentally strong knowing you accomplished your goal.
So next time you eat your favorite pie, compare it to your marathon running. I do every time I eat pie now. I think about what this crazy marathon champion taught me about how to break down a run so it doesn't seem so bad afterall. Plus, it was a humorous way to think about it, that might even put a smile on your face like it did for me.
So many, including myself when I first started to train, look at the big picture of things. We look at the total miles we must go that day and approximately how long it's going to take to get that done. Others think "Oh wow, he's going 13 miles...that's like running from here to Crookston!" That guy's got to go 26 miles?? That'd be like running from here to Grand Forks!
No matter how far you run or how it's done on your part, the main thing is you DO IT! There might be points you want to give up. You'll want to throw in the towel and quit. The stronger you can get your mindset prior to the race, the better off you're going to be in the long run.
I was asked recently how I can train so much without getting discouraged. My way and purpose of running is different than yours. My purpose is to honor a friend that lost his life for you and I serving the United States in the Army National Guard. How could I get discouraged thinking about what he did for me? How he selflessly lost his life for something bigger than himself. I am driven to keep his name alive and run for all of the fallen soldiers. I wanted to give up during a full marathon I ran in Fargo back in 2008. At mile 18 I thought my time was up, it was time to quit. I layed in someone's yard who's kids got me some water and gatorade to help hydrate me while I stretched. Have someone pinch your calf muscles and hamstrings as hard as they can with their index finger and thumb, maybe even step on your legs for a while. That was what my legs felt like at that point. I had never felt that kind of pain before in my life. But as I slowly departed that house after grabbing the flag from the kid who held it high in the air while I stretched, I remembered why I was running. I wasn't discouraged anymore and my thought of quitting was lifted. I knew I'd make it no matter how much pain I'd sustain doing it.
When you're in training or the actual marathon event, don't ever look at the current situation...you might not move forward and do what you never thought possible. Take it one piece at a time (or should I say, one "bite" at a time) and you'll make it to that finish line!
Work hard, train hard...stay warm, stay hydtrated and stay consistent!
Good luck in your training this winter and spring!
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