Three Keys to Health and Fitness: Moderation Accountability Consistency

This morning I posted on Facebook that I've lost 11lbs and getting closer to my racing weight goal. This sparked an awesome conversation amongst my FB friends about weight loss and racing. I have a goal to lose about 15lbs in prep for my Philly Marathon in November.

With owning my own business and having just written my first book, I began devoting less and less time to my own fitness needs. As a results I added a few pounds. More than that, my fitness level just began to wane. I could tell it in my runs. So, about a month ago, I started being more accountable with my diet. No drastic changes. No weird diets. Just being more cognisant of what I was eating, how much, and when. And I started making sure I was getting in daily "me fitness" be it running or resistance training.

One month later, I've lost 11lbs and my body composition is changing. I can already feel it in my runs. I gave my son Duncan a good run on the latter half of last Saturday's long run hitting a 6:10 pace up a rather hilly portion of the greenway. Not too shabby when about a month ago an 8:30 pace felt labored.

My point in sharing is that, you don't have to make drastic changes to make changes. Moderation. Accountability. Consistency. These are the three keys to good health and fitness. Dropping 5-10lbs can make a big difference in how you feel on your runs as well as make a difference in your overall pace. I'm not saying you have to lose weight to run well. Far from it. But, if you've gained a little and you've let your fitness level slide then getting back on the fitness and good nutrition wagon will make the differences you want to see happen and happen more quickly.

For more reading on racing weight, author and athlete, Matt Fitzgerald, has an awesome book titled, Racing Weight that delves more in depth into finding your racing weight. He also has a companion book just out titled, Racing Weight Cookbook with lots of great recipes.

Are you working on your fitness and weight loss? I'd love to share your before and after pictures and the story of your journey. Send your pictures and stories to runnerdude@runnerdudesfitness.com and I'll feature them on the blog.

Moderation. Is It That Simple?

The other day while having my morning cup a Joe, I ran across the best article I've read in a long time on the issue of diet. The headline read "Low-Fat or Low-Carb? Which Diet is Better?" (by Laura Casey of Contra Costa Times as featured in The News & Record, April 11, 2011). The article supported what I've basically believed for many years and had reinforced with my 100hrs of nutrition classes as a part of my schooling at NPIT and ACSM certification. Fats and Carbs....you need them both.

Americans are so funny when it comes to diet. Common sense is usually the last factor to come into play. We're always looking for the quick fix. The first "fix" came in the late 70s when Nathan Pritikin wrote The Pritikin Program for Diet and Fitness." All of the sudden fat was bad and carbs were the "in thing." Then the 90s brought the Atkins Diet craze which basically had everyone doing the exact opposite of the Pritikin diet. Now suddenly carbs were the enemy. (Makes you wonder if you should avoid any diet created by someone with a name ending in "kin." Don't worry there's no RunnerDudekin Diet in the works.)

The problem is that both diets do help you lose weight, but the question I always had was, "why go to such extremes?" Why do we always go to the extreme to find a solution to losing weight? I guess maybe it sells better? The article I was reading really hit the nail on the head by conveying that "...many diet experts, including local doctors, reel over the low-fat verses low-carb dieting discussion. It misses the point, they say. Americans, 60% of whom are overweight or obese, need to eat less and lower the amount of sugar in their diets, through reducing carbs and sweets. They need to eat real food, not overly processed, sugar-added treats. And they need to think about what they're eating instead of mindlessly consuming whatever tastes good."

Now, I think there's a lot that impacts that "mindlessly consuming whatever tastes good." Our hectic busy lives often dictate what we eat. Quick-n-easy often overrides cooking "real" foods at home. When families more-than-not have both parents working, preparing healthy meals can be a real challenge. I'm not making excuses, but being the parent of 3 kids and having a wife that works as well, I can attest to that challenge, not to mention the added expense of eating healthy. When it comes down to having just a few bucks left in your pocket to feed a family of five for dinner, 3 boxes of $.49 mac-n-cheese will be the choice more than not. Believe me, I've been there. Just pull-up to any fast food drive-thru menu. Check the price of that healthy grilled chicken sandwich and side salad and compare it to the cost of the regular cheese burger. And you wonder why so many low-income individuals eat unhealthy. Again, not making excuses, but just pointing out the obvious. But, I digress...back to going to extremes to lose weight.

The fact is that your body needs fat, carbs, and protein. Each plays an important role in keeping you healthy. The daily recommended allowance (DRA) of each is as follows
Carbohydrates = 45%-65% of your total caloric intake
Protein = 10%-35% of your total caloric intake
Fats = 20%-35% of your total caloric intake

Carbohydrates are your basic fuel system. They also play a part in helping regulate protein and fat metabolism. Continuous intake of carbs as well as the stored carbs (glycogen) is vital to proper functioning of your nervous system. Protein is key to tissue building and repair, a strong immune system, and it plays a role in your body's metabolism, and water-balance system. Fat can be used by the body as fuel for energy production. Fats aid in the digestion process and help transport fat-soluble vitamins important to the body, just to name a few of it's important roles.

Too much of a good thing can actually be bad. During the Atkins Diet craze researchers began to realize the effects of consuming too much protein. Your body only needs a certain amount of protein. Ingesting more will not make you have bigger muscles or make you stronger or leaner. Actually, when you consume more than you need, your body will deaminate the excess protein. That means is removes the nitrogen from the excess protein. That excess nitrogen puts a huge burden on your kidneys as they work overtime trying to get rid of it. Also, just like carbs, that excess protein has to go somewhere. Yep, similar to carbs, the protein that's not used is either stored as fat or used as energy. So if you're a sedentary person, the extra protein and/or carbs can cause you to pack on additional body fat.

Society seems to need an extreme method to latch on to to help modify their weight instead of looking at a more sensible approach (i.e., follow the guidelines and eat in moderation). For most Americans, if they make a concerted effort to reduce portion size as well as cut back on the amount of sugar and refined foods they're eating, they'd probably be very surprised to find the scales with a little lighter reading the next time they hop on them.

When I was a youngster, a meal at McDonald's consisted of a hamburger, fries and a soda. Actually that's all they had to offer. A little later they added the fish sandwich, but basically that was it. Oh yeah and the size of those burgers back then were the size that's in the kid's meal today. So 35 years ago an adult was basically eating one regular hamburger, a small fry, and a small soda. Still not all that healthy, but a lot better for you than the 1/2-pound Angus burger, large fries, and 32oz soda that many adults pickup today. Just the soda alone will eat up many of your daily calories. Did you know that the American Dietetic Association recommends that calories from sugar not exceed more than 10% of your total calories? One 12oz can of regular Coke exceeds that. Count up the number of regular soft drinks you consume each day? Then factor in your activity level? Guess where those calories are going if they're not quickly used after consumption

Almost all diets that impose strict limitations have an initially high success rate but then over time, individuals on those diets tend to gain back the weight. Why? It's hard to live a life of "I can't have that." Why not have a diet where you eat carbs, fats, and proteins, but in moderation?

So, now you know I'm big on "moderation." I'm also big on "education." Just like anything, there is a good side and a bad side. Same thing occurs with carbs, fats, and protein. This article would be 100 pages long if I shared the good and bad of each macronutrient, so make a point of reading up on each. Basically stay away from refined grains and sugary processed foods and look for whole grains and high-fiber foods. Steer clear of trans fats, try not have more than 10% of your fat calories come from saturated fats and comprise the bulk of your fat intake with healthier fats (mono- and poly-unsaturated as well as omega 3s). Explore a variety of both plant (legumes, soy, quinoa, nuts, etc.) and lean meats for protein sources. Food preparation also plays a huge role. Try baking, boiling, broiling, or grilling more than frying. Be careful with the types and amounts of condiments you use on your foods. You don't have to do without, but be a little choosier about what you put on that turkey sub or salad.

Enjoy eating. Just eat in moderation. I know that's easier said than done. I was an overweight child through middle school and lost a little over 40 lbs before going to high school. Once a "fat kid" always a "fat kid", in your head at least. Like I said, it's a life chage, not a quick fix. Make common sense choices. Get active. Start slow. Maybe just start by switching to whole grain bread, then leaving off the fries, then swapping the Coke for a Diet Coke and then maybe eventually to water. Add a 15-20 minute brisk walk to your regimen each day. Then make it 20-30. Then maybe try running. Make whatever you do a habit. Aim for losing weight over time. Quick weight loss almost never remains lost. Decreasing your total weekly caloric intake by 3500 calories (or 500 calories per day) will help you to lose 1lb a week. Just think in 5 weeks with little effort, you may be 5lbs lighter.  Whatever you do, start today. There's no better time!

RunnerDude's Runner of the Week: Tim Wilson

I've been following this week's Runner of the Week—Tim Wilson— through his blog and on Twitter for quite a while. His story of a complete lifestyle turnaround for himself and his family is truly amazing. Read on to find out more about Tim's story.

RD: Where are you from?

Tim: Currently live in Gwinnett County in NE Atlanta.

RD: Share a little about yourself. What do you do for a living? Hobbies?
Tim: I have been happily married for 20 years and have three awesome kids, two daughters in high school, and a son in elementary. I am a programmer, mainly working with .NET technologies and mainly for the web, but also am kinda an IT jack of all trades since I work for a smaller company. For hobbies I don't have many. I tend to focus on a couple things at a time. My first and foremost is running, and second is blogging and everything that goes along with it from a social media and technical standpoint. Of course my wife and kids and all their activities are important, but I don't consider those hobbies.

RD: How long have you been running?
Tim: I have been running for just over 3 years, I started in February of 2007.

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RD: What got you into running?
Tim: I used to run XC and track in high school and loved it. I tried a few times over the years but never got very far. I was changing my lifestyle and losing weight. I started just walking, but then one day decided I would try running. It was slow going and very short, but grew each time I tried. I guess you could say my poor health and wanting to change it got me into running.

RD: What do you enjoy most about running?
Tim: I love so much about it that I just don't know where to start or end. I love how it makes me feel, how much energy it gives me, how I don't have to worry about myself physically and how I can eat. :) I also love the camaraderie and community around it and the change it has made in my life and my family's life.

RD: What are your favorite training foods?
Tim: I have never really thought about this before. I like food period.

RD: I'm with you on that. I eat pretty healthful food, but I love my chocolate cake once in a blue moon too! LOL!

RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Tim: I am mainly a lone runner. 95% of my running is done alone in the wee hours of the morning. I like the flexibility of being a lone runner since I can then go when, where, and however far or fast I want to. I do really enjoy running with my kids as well though and running with a running group at least once a week. This is all fairly new though in the past year, and the group runs in the past couple months. I like the group runs because you tend to get outside your comfort zone and push a bit harder than by yourself.

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RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Tim: I could tell (and have told) a lot of stories about this so it is hard to find just one. Two years ago I was just coming off of setting a new 5k PR in the toughest course I have ever run. I was hoping to set a new PR and hopefully drop under 21:00 in my upcoming race the second week in June 2008. I lined up near the front and was ready to go. The gun went off and I started, but didn't get far. Less than 100 yards into the race I was tripped while in mid-stride and went down hard on my shoulder and head. After getting up it didn't take long to find that I had broken my collar bone in multiple places. 8 months off from running and multiple surgeries later I felt like I was almost starting over. The next year when I ran that race I wasn't anywhere near setting the PR much less getting anywhere near the 21:00 time. I was also a bit nervous running the first time back, but I was running it with my daughter so I had a bodyguard. :)

RD: Ouch! Good comeback man!

RD: For the good or the bad, how has running affected you personally?
Tim: It has changed my life completely. It is one of the main driving factors in my life. It has given me a way to help lose 90 pounds and more importantly a way to keep it off. It has brought back energy that I had lost for so long, and it has given me something to pass along to my kids and others that know me personally, through my blog, or through any other social media. It is truly one of the best feelings to be told that you were the inspiration for someone that is running, eating better, or just living a healthier life.

RD: What’s your biggest running accomplishment? Why?
Tim: My biggest running accomplishment would be my first 5k, because without it I would have never had the desire, drive, or ability to continue on to run that 26.2.... the second biggest accomplishment. My first 5k I came in dead last in the race, even being beat by someone running with a hernia, but that race was the stepping stone that I needed at that time to keep going and keep trying.

RD: Do you have a favorite brand of running shoe? Which model? Why?
Tim: I have run in NB 767, 768, 769's exclusively until these past few weeks. I had good luck and didn't want to change. I was recently sent a pair of Pearl iZumi SyncroFuel XC's and have been running in them a lot lately as well. If I had to choose right now I would choose the Pearl iZumi's.

RD: Cool. I'm pretty loyal to a shoe once I find one that works well for me too. I'm lucky in that I get to test-drive lots of different shoes for various shoe companies and recently I test out a pair of the SyncroFuel XC train shoes and the road version too. I was impressed with them as well.

RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?
Tim: My favorite race distance is probably the half marathon, but of course only if I have been training for it. If I haven't been training for it, it is just 13 miles of torture and .1 of pure bliss..... or at least just really slow. My favorite race though is a 5k, specifically the 5k I mentioned above. It is the Saratoga 5k Fun Run. It is a very small local race that is run in a neighborhood without closing any roads. It was the first race I ever ran in, and the race that I finished dead last in. What makes it even more special was that it was also it's very first running. Only myself and one other runner has run it every time for the 4 years it has been run. Even though I came in dead last the first year, I finished second overall the second year (no, I am not that fast, it is just a very small race) The added benefit is that this is the hilliest course I have ever run and where I still hold my 5k PR.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Tim: Take it slow at first. Don't expect to run very far the first time, or even for a while..... and that is OK! Build it up slowly and don't try to go too fast (while running, or while building up to a mile and beyond). Take the time and the money and go get fitted for some good running shoes, without them you may not be running long, or may be running in more pain and doing more damage than you need to.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.
Tim: If you have ever read my blog you know I am not known to be short winded but let me give it a shot. As I mentioned earlier, I started running while losing weight. More specifically I let myself get horribly out of shape after high school and put on close to 100 pounds of unneeded blubber. I finally had a doctor tell me I needed to lose weight at the end of 2006, so decided to make it happen starting January of 2007. Running was a key part of the 90 pound weight loss I had that year. Running has also changed my family tree. None of my kids would have been interested in running since we lead such a sedentary lifestyle, but because I am now a runner all of my kids have taken up the sport. One of my daughter's just finished her freshman year in high school where she ran varsity on XC and ran in state. She also was very competitive in track where her older sister joined her in running. They are both currently training for XC in the fall. My 8-year-old son has run with me off and on but is still trying to find the love that his older sisters have. Following my first marathon I took some time to back off the miles a bit. I have plans to run at least one marathon in the fall and may start training for an ultra sometime after that.

Thanks Tim for sharing your story! I can't wait to eventually read the recap of that ultra!! You truely are an inspiration to runners, Dad's, and familys everywhere! Be sure to check out Tim's blog—26.2 Quest.

How Running Changed My Life: Jordan's Story

Jordan, unlike many, realized at an early age he needed to change to a healthier lifestyle. But like so many, he also found that sticking to a healthy lifestyle is a life commitment. In his own words, here's Jordan's story.

Born and raised in Michigan, I was the “class clown” in high school, and my figure was Farley-esque. I even imitated the old Saturday Night Live Chippendales sketch during a high school talent show! In college, I never taught myself how to eat right, skipping breakfast every day, and stuffing myself silly at lunch and dinner. At one point during college, I had over 200 pounds packed onto my 5′6″ frame.

The extent of my cooking skills boiled down to… boiling pasta. Not knowing portion control, I used to eat an entire BOX in a sitting! Preparing for a summer vacation, I rode a bike and started running. Out of shape, all I could do was jog the straightaway on a track, then I would lose my breath and walk the curve.

During and after the vacation, I ate and drank all the weight back on. Once I got out of college, I worked a job as a door to door salesman, and had cheap fast food for lunch EVERY. SINGLE. DAY.

In a job I hated, gaining more and more weight, things were not going well. I remember standing in my room after a shower one day, holding my enormous gut, thinking, “This is not good, and has to change.”

I realized I was wasting my life and would die prematurely if I kept up my ways. I began a new job, and during my lunch breaks I would jog around the office.

In October 2006, I ran my first 5k. I got hooked on the excitement and energy of a race, the feeling of accomplishment. I made it my 2007 New Year’s Resolution to run the Detroit Marathon. I stopped devouring huge meals, and instead devoured material on fitness.

Alternating days of cardio with free weights, along with bikram yoga and trying to learn to swim, the weight flew off. I learned how to cook, control my portions, and listen to my body.
By October 2007, I’d lost 45 pounds, and completed the Detroit Marathon, a crowning achievement for me.

Content with my accomplishment, I eased up on running. I partied hard, eating a “pre-game” meal (to “soak up” the alcohol), having my booze, and of course, the post-drinking meal (affectionately known as “late nite” or “4th meal”).

My performance began to slip at work, worse and worse each month, and at the end of January 2009 I was fired. I fell into a tailspin, deciding on a whim to move to Chicago, without any job prospects, direction, or motivation. For months I would go out, living off my unemployment and savings, trying to drink and eat my problems away. I considered myself the modern day Peter Pan.

The number in my bank account reached $0.00, the number on the scale reached 170, and I turned 25. I realized I didn’t have any control over that last number, but was fully responsible for the first two. I accepted the reality of my situation, and worked to change it. I began running again in earnest, and spent more time applying for jobs.

Slowly but surely, I am removing the nasty unhealthy habits that have snuck into my life, and replacing them with healthy ones. I have learned that it is often harder to keep lost weight off than it is to lose it in the first place. It is a challenge I fully accept. I have armed myself with a new list of goals to accomplish and races to run.

Settled into Chicago and beginning a new job in October 2009, it’s full steam ahead. I hope you follow along my trials, tribulations, miles and smiles from here to the Chicago 2010 Marathon!

Thanks for sharing your story Jordan! Health is a life-long commitment. It's tough at times, but you're well on your way to a long, healthy, and happy life. Kudos to you for your stick-to-it-ness!

How Running Changed My Life: Noah's Story

The following is the awesome story of Noah's amazing transformation from overweight, sedentary dad to marathon-running; boot-camp workout member; and flag football, soccer and T-ball coach. Oh yeah, did I mention he also lost 60 lbs in 5 months! Here's Noah's story in his own words.

Six years ago when my wife was pregnant it was one of the happiest times of my life, it was also the time of my life that I gained the most weight. During that time I ballooned to 255 pounds (at 5’ 6” that is a lot of weight to carry around).

When my son turned two I decided to try to get back in shape. I tried working out, but I found that all I was doing was exercising to eat. I dropped a few pounds, but most of it came right back.

Two years ago at 235 pounds and 36 years old (and after running the Cooper River Bridge 10k in 1 hour and 17 minutes) I made the choice to eat right and start seriously running.

I am now working out with the a boot camp group three days per week and I run on my own three days per week (I only take a day off because everyone tells me I have too). In February of 2008, I had dropped my weight to 164 pounds (it is July 2009 and I still weigh the same). My Body Fat went from 31.2% to 13.9%; my triglycerides went from 235 to 34; and my waist shrunk from 46” to 31” - my waist is smaller now than when I was in high school!

So with all this in mind, I ran my first marathon on Saturday, February 14, 2009 in Myrtle Beach , South Carolina , and finished! It was an amazing experience. I trained for this race for several months, Jen (my wife) and Peyton (my five year old son) helping me on all of my long runs (14, 16, 18 and 20 mile runs) and supporting me throughout my training. What a great team!

The start was a little chilly at fifty degrees. Jen and Peyton woke up with me at 4:30am (they had been such troopers putting up with my need to sign up for so many races over the past two years). They drove me to the starting line where I waited with six thousand other runners and walkers. I found a nice warm spot with about twenty other runners next to a generator until the start of the race. At this point I was feeling nervous, but really happy. I talked to this guy who was running his ninety-ninth marathon. When I told him that this was my first marathon he acted more impressed than I did when he told me how many he had run. What a crazy bunch of people I have joined...

Miles one through five were perfect, not too fast and not too slow. Miles six through ten felt great - I was a little ahead of my pace. I was thinking to myself that this is a piece of cake! Miles eleven through thirteen were wonderful. Mile thirteen was a little hard as the runners of the Half Marathon approached their finish line (this is a little daunting when you know you have another half to go). Fourteen and Fifteen seemed fine and I was now counting down the miles (only eleven miles to go!).

At mile sixteen the first sign of trouble hit; my left calf started to cramp. I kept thinking, "This is not happening.” I slowed a little and the cramp seemed to go away. Just then I hit mile seventeen. I could see Jen and Peyton standing in front of our hotel waiving and smiling. What an incredible feeling that was. I was filled with so much joy. Jen came out and gave me a quick hug and kiss. Peyton watched me with big bright eyes and it made me feel like a hero! This was the best.

Miles eighteen through twenty were getting hard. I felt great from seeing Jen and Peyton, but I was worried about the cramps. I drank and ate everything I could throughout the race, but it was not enough. At mile twenty-one my legs cramped up again. This was the worst pain I had ever felt. It felt like marbles were rolling around in my calves. I slowed down and I tried to change strides, but nothing seemed to help. As I came to mile twenty-two I was thinking "Why did I do this? What is wrong with me? What made me think I could do a marathon?" It was at this point that I felt that I could go no further; I wanted to quit. I saw the first aid station and as I passed it, another runner asked me if I need to go back to get checked out. I made the decision to go on. I knew that if I stopped I would never be able to continue running (this is how I have felt for the past few years as I dropped a over ninety pounds – if I stopped, I would never be able to get going again).

Miles twenty-two through twenty-four are a blur. I know that I was thinking about Jen and Peyton waiting for me at the finish line. I was thinking about all the work I had put in for this race and the support Jen had given me while I went running for hours at a time. Then I saw it - the marker for mile twenty-five. At this point I knew I could finish the race. Time did not matter anymore; it was all about finishing the race.Mile twenty-six flew by until I saw the final shoot for the last two tenths of a mile. I had no idea I would be so emotional about finishing this race. Then I heard my name over the loud speaker and at the same time I saw Jen and Peyton waiting for me at the finish line. Jen had tears in her eyes and that sent me off the deep end. This was, at once, one of the most incredible and most painful moments of my life.

Finishing the race in four hours and twenty-seven minutes was not the goal I had originally set. But the feeling of accomplishment, pride and joy of finishing the race was better than anything I could have ever imagined.

That race was a few months ago and my decision to make this commitment was over two years ago. My whole family is healthier. The last time we ordered pizza was for the Super Bowl (this is a big improvement from when the pizza guys new us all by name). I am now able to coach my son’s sports teams (so far it has been flag football, soccer and now T-ball). We are taking a family vacation to DC in October for the Marine Corps Marathon. I am running the marathon, my wife is running the 10k and my son is running the 1 mile kids run!—Noah from SC.

What an awesome story. I know Noah's family and friends are so proud of his transformation. The best thing out of all of this is that now he'll be able to coach his son's teams for many more years to come. Maybe even the grandkids! Be sure to check out Noah's blog—Moore On Running.