Self Care: A Recommittment to Fitness, Wellness, and Healthy Eating

Yes, even trainers at times need to self-evaluate and recommit to their own fitness and wellbeing. 

Six years ago I turned 50. That year I committed to focusing on my own fitness and running. It was 2015 and, that year I ran 4 marathons, I lost about 20lbs, and felt awesome. In the 6 years since, my focus shifted. I lost both of my parents (my Dad to cancer and my Mom to Alzheimer's). The pandemic hit and my business was closed for 5 months then reopened, but with a fraction of the business. Had to give up my studio and reconfigure how to work with my fitness and running clients without a dedicated space. 

The other day I saw myself in the mirror and really noticed the toll the past few years had taken. So, while staring in that mirror, I decided to recommit to my own fitness, health and wellbeing. I do a lot of workouts each week but leading workouts is different than focusing on your own fitness goals. I've set some new goals, restarted my daily pushup challenge, and I'm eating better (oh, but don't worry, I still plan on having some homemade pound cake). 

Goal 1: Get in at least 3 "me runs" each week. They don't have to be long runs. Just runs that are at my pace for physical and mental benefit.

Goal 2: Restart my pushup challenge. Each day do at least 50 pushups. Each week increase the total number by 5 pushups till I get to 100.

Goal 3: Run a Half Marathon in the fall. Hopefully there will be some to choose from, but if not, I'll make my own course and run it here at home.

Goal 4: Be even more diligent with my good eating habits. I'm not a fan of trendy diets or cutting this out or that. I've learned (at least for me), just focusing on eating a healthy balance of carbs, protein, and fat with a splurge every now an then works best for me.

Goal 5: Taking some mental breaks. Whether it's when I get up the morning, during the day at lunch, while on a run, or just before going to sleep, taking some time for me to decompress and chill.

I once heard a younger person say, a man over fifty should keep his shirt own. To me that means I must have something I'm ashamed of. I'm no muscle magazine cover model by any means, but at 56, I'm not ashamed of how I look. There's definitely work to do, and the work I have begun. This picture of me was taken on day 6 of recommitment. Looking forward to 2021 and some me focus. 

Join me with your own fitness recommitment.

Stepping Out of Your Box

A brand new year, 2019 is just a couple days away. For many, a new year is a time for resolutions and a fresh start. Resolutions are great, but only if you follow-through with them. More often than not, resolutions are so lofty and unattainable from the get-go that the individual who set them quickly gets discouraged and quits. 

My resolutions tend to be challenging, but not unattainable. I learned a log time ago, that If I have too many goals, I'm going to get discouraged when I realize I can't accomplish them all. I also learned a long time ago that in order for me to grow, I have to step out of my comfort zone. So, I tend to pick one goal that's going to push me, get me out of my comfort zone box.

Sometimes I've stepped out of that box by choice and other times I've been shoved. In both cases I've learned so much and become a stronger individual. Becoming a 5th grade teacher, moving my family to Greensboro to pursue a writing/editing career, speaking in front of large groups at national conferences, being laid off from a job of 13 years and going back to school at 45, opening a small business (who does that during the great recession?), coaching hundreds of runners, creating RunTheBoro. Each of these life events were hard. Sometimes I wondered if I was doing the right thing. I'm still growing. At times, I still wake up in a cold sweat thinking, "What am I doing?" "How am I going to get through this?" 

At times I had to force myself out of my element. But over the years I've learned that your element is not cut in stone. Your element is often self-imposed. Your element can change. It's up to you. 

So, make 2019 a year of positive change for yourself. Remember that stepping out of that box can be scary. Don't leap frog out of that box. Take it one step at a time and remember the RunnerDude mantra, "Trust. Believe. Conquer!"

Avoid Resolution Sabotage!

New Year's Resolutions. Have you ever made one? I bet you have. Every January, people all over the world maKe health and fitness resolutions.  That's awesome. Start out the new year on track, with a goal and vision to better yourself. However, the sad truth is that around 30% give-up the very first week! An ever bigger percentage give up during weeks two and three. I've seen proof of this driving by the big box gyms in my area. January 1st the parking lot is full. February, you'll see tumbleweeds rolling around in that same parking lots.

Why is that? Why do so many give up so quickly? Self-Sabotage! Often our resolutions and goals are so lofty and huge that they are unobtainable. We are so quick to completely remove something or stop something as a part of our resolutions. "I'm going to stop eating carbs. No more sugar! I'm going to stop eating meat. I'm going vegan!" Or, we're too quick to add drastic changes to our routines. "I'm going to run every day, no breaks! I'm going to workout one hour every day. I'm going ride my bike to work each day!" The basic root of the resolution is solid, but it's often the severity of the limitation or addition or the time frame in which we've given ourselves to accomplish such a goal that we soon realize it just "ain't gonna happen."

I have people come to the studio all the time telling me that "I need to get them to lose 30 lbs in a month." Two things wrong with this expectation. First, the time frame is very unrealistic. Second, the responsibility has been placed on me to get them to lose the weight instead of the individual taking ownership of the weight loss. This is not a scenario for success.

It's great to have goals and to challenge yourself, but if those goals are too unrealistic, you'll only set yourself up for failure.

In stead of wanting to lose 40 lbs by February, make your goal to change your body composition by February. Often when starting to lose weight , especially if you're also beginning to exercise along with your nutrition changes, you may not initially see the weight loss you expect reflected on the scale. This is because your body is going through lots of changes. While you may be losing some body fat, you may also be

gaining a little muscle. That's a good thing, but as a result, the scale may not show the awesome changes you're actually making. So, instead of initially focusing on the scale, focus on measurements. Week 1, measure the circumference of your bicep, chest, waist, hips, thigh, and calf. (Note: Be sure that when you measure your bicep, thigh, and calf that the measurements are all on the same side, so that when  you measure at a later date you'll remeasure the same side. Your left and right sides can have different measurements, so sticking with the same side will keep your data accurate.) Record the measurements  in a journal or on a spreadsheet, so you won't forget. Give yourself three months to work on your diet and exercise. Weigh yourself periodically if you'd like, but don't redo the circumference measurements until the end of the 3rd month. Nine times out of ten, when  you redo those measurements, you'll find that your circulference measurements have decreased! You're an inch smaller here, two inches smaller there, and inch and a half smaller there. So, while the scale may only say you've lost 10-15lbs you may actually have lost a total of 5-6 inches! Proof of your hard work!

Once you continue beyond this point with your nutrition changes and exercise, you'll begin to see more weight loss. The key really is consistency.

The same applies with running. Instead of on January 1st deciding you're going to run a half marathon that spring (even though you're not currently even running 1-mile without stopping), commit to building on that mile. Focus on endurance and building a base. I recommend that a runner build up to a total weekly mileage of 15-20 miles a week for 4 weeks before beginning training for a half marathon. So, begin by running 2-3 days a week to build that base. Don't focus on pace, just run. If you're currently running about a mile add a few minutes of running to the end of each run gradually increasing your distance. Build to 2 miles, then three over time. Then move to 3-4 days a week. That way when you do start that half marathon training, you won't be trying to build a base while at the same time your trying to acclimate to the demands of higher mileage in your training.

You have a whole entire year. Think through your resolution. Set yourself up for success not failure. You can do anything you put your mind to as long as you're realistic with your goals and time frame.

Check Out RunnerDude on Fitter U Fitness Blog!

A couple of weeks ago, I had the pleasure of meeting Yuri Elkaim during the Runners Round Table podcast on Stretching. I've followed Yuri on Twitter and often check out his blog, so it was cool to actually talk to him a bit over the phone. For those of you not familiar with Yuri, he's a former professional soccer player, author and fitness/wellness expert. He's also the founder and owner of Total Wellness Consulting, hosts a blog Fitter U Fitness, and has written Eating for Energy and Nutrition for Runners as well as articles in Beyond Fitness magazine, Impact magazine, and Fitness Business Canada magazine.

Keep an eye out for my review of Eating for Energy in the near future.

Yuri asked if I'd like to contribute a monthly guest post about running to Fitter U Fitness Blog. A chance to write about running and fitness?! Of course I said, "Yes!" When you have a chance, check out my first post "Moving on Up...8 Great Tips for Improving Your Running." While your there, be sure to check out Yuri's other posts on the blog as well as his other publications and services.

Running—Does a Body (and Mind) Good

I've been running for a long time now. Why did I start? I guess at first it was for the physical reasons—kept me lean and was good cardio. Also, because it was cheap! As a college kid, I didn't have tons of money at my disposal, and all I needed to run was a pair of running shoes (back then they didn't cost $100+), some shorts, and a T-shirt. So I ran. Wasn't very good, but I started to see the positive physical effects. I was toning up, my endurance was building, and I had more energy in my everyday life. I was hooked. 5 and 10Ks were weekend staples (back then race registration was only $10-$15 including the T-shirt). Never placed, and was always at the back of the mid-pack, but I loved it!

Beyond the physical benefits, for the first time I felt a part of something, something pretty cool—the running community. No matter what your level, if you run, you're a runner, and you're accepted. I can't remember which elite marathon runner said it, but what he said has stuck with me over the years. He said that he had the upmost respect for the everyday runner who takes 5 hours to complete a marathon. He couldn't image the commitment and endurance it took to run for that long. That kind of mutual respect is what abounds with runners. No matter the level, you can relate to (at least on some level) what the other runner (novice or elite) is going through.

If you've been running for any length of time, you've probably realized that running provides much more than just the physical benefits. Once you get past that initial pain of getting your body used to running, you begin to realize the mental benefits of the sport. What other sport allows you time to reflect, think, dream, and/or meditate all in a 30-minute run? I use my runs to clear my head, work through problems, ponder the future, or just appreciate the beauty that surrounds me on many of my running routes. A lot of old baggage is left on the trail after one of my runs. My load is lightened and I feel refreshed. Ironic, huh? To feel refreshed when I'm soaking wet, smelly, and salt incrusted, but that's exactly what I am. I also feel a sense of accomplishment, not only for the physical exercise, but for the decisions I've made, plans I've worked out, ideas I've thought through, or problems I've solved.

Not only can you use the mental side of running to achieve your own personal state of Zen, you can also use it to improve your running. Most of us probably aren't going to be elite runners winning Boston or Chicago, but we all can improve. Many of the limitations we have as runners are self-imposed. We think we can't so we don't. One thing running has done for me is build confidence. This confidence has helped me achieve things in running I thought I never would like achieving a sub 20-minute 5K at 42 years old! That same year I set a PR for a half marathon at 1:30:47. That's no world record by any means, but it showed me that if you believe in yourself and trust your training, you can achieve goals you once thought were unattainable.

Running can definitely help you push through those self-imposed barriers. The confidence that running provides can also spill over into other areas of your life—family, work, school. There are lots of books available that teach you how to run or train for specific races, but if you look hard you can also find some great books that help you understand and benefit from the mind-body-spirit connection that running can provide. Listed below are some of the books I highly recommend:

Running Within by Jerry Lynch and Warren Scott—A guide to mastering the body-mind-spirit connection to the ultimate training and racing.

Once a Runner by John Parker—"Perhaps the best novel ever written about running. There are parts of Once a Runner that are pure poetry. I have never read descriptions of what it is to run and race as accurate and compelling as Parker's."—Tom Jordan, Track & Field News

The Runner's Guide to the Meaning of Life by Amby Burfoot—The author shares what 35 years of running has taught him about winning, losing, happiness, humility, and the human heart.

Running The Spiritual Path by Roger D. Joslin—A runner's guide to breathing, meditating, and exploring the prayerful dimension of the sport.

Running - The Sacred Art: Preparing to Practice by Warren A. Kay—The author takes you on an exploration of an often-overlooked facet of the sport: running as an intentional spiritual practice.

Running With the Buffaloes by Chris Lear—A season inside with Mark Wetmore, Adam Goucher, and the University of Colorado men's cross-country team

Brain Training for Runners by Matt Fitzgerald—A revolutionary new training system to improve endurance, speed, health, and results.