Monday, December 25, 2017

Basics

There are times which everything seems overpowering. We wonder if we will ever get back on the right track again. The modern high tech world can get confusing, frustrating, and down right depressing. So how do we get our groove back? “We have to get back to the basics”.

We must take a few steps back, away from the high tech. Do it all from our chair, world. We are hard wired to move our bodies, not born to work with just our minds and fingers. But is this reality now? And that kind of work is a concept that goes against the natural order of life? We have to counter balance our long days at work with what we were designed for, moving. Our bodies are amazing. They can do, within reason, anything we ask of it. Most of the modern developed world seems to have forgotten. People don’t move their bodies anymore. They sit using their minds and fingers.

There was a time before we became so civilized and mechanized that work was done with our whole body along with our mind. We worked the fields. We built dwellings by hand. We had craftsmen to hammer the things we needed. Now, we sit at desks and just use our computer. We stand at an assembly line and do a short task, again with our fingers. It’s no wonder that our backs ache and we are overweight. No one wants to go back to those more primitive times. We love our modern convinces. But we must temper that with our body’s need to move regularly and intensely.

The magic solution is moving forward, putting one foot in front of the other. Just walking or running, as simple and as basic as it can get. People were designed to move from place to place legs striding, arms swinging, waist turning. Yes it’s that important. We need to move and do it regularly. We are able to do everything better when our whole body, not just your fingers are strong.

Discover the amazing, powerful affects of regular motion, it can be truly life changing. Our minds and strong fingers will even perform better.

It’s not just a step, it’s a start.

Dave


Sunday, December 24, 2017

Taking A Chance at Personal Greatness

Many years ago there was a movie, "Rocky", it was about a nobody amateur boxer being offered, a once in a life time, shot at the title. Rocky had a shot, with some time to train and get ready. The movie is about how he trained and prepared for his shot. Now most of us will never have the champion of the world, in any sport, come knocking at the door and offer us a chance at their title. What if we decided that we would train as though offered our own chance. We could be the star of our own reality show. How awesome would it be to pull out all the stops to find out how good we could be.

What could motivate us to make the changes we have always wanted in our athlete career. What is desired speed, strength, endurance, a defined muscular body? Think about it. For many of us it's training for our first race or our next marathon. Maybe it's a desire to reach a new level of performance or qualify for Boston. Achieve the time standard for the Olympic trials. We must first be brave to enough make the decision to take a shot.

Once we decide what our goal will be, focus on what it will take. See the new goal and visualize the desired result, a goal must be seen to be accomplished The dream may involve losing weight, strengthening certain muscles, getting in more quality miles and most of all learning more about how to do all these steps. Intensity is the name of the path to victory so turn up the heat.

Is it possible? Of course it is. We can always get better and we don't know how far we can go, till we begin the journey. Take a shot at personal greatness or just dream, the time will pass either way.

It's not just a step, it's a start.

Dave

Wednesday, December 20, 2017

Full Measure

What would our own lives be like if we went that one step further in every thing we did. What if we gave everything full measure. Giving full measure, what a novel idea, could that be the key to success in everything. Giving full measure in business means going further than your competition. It's the edge, the secret ingredient, the ace in the hole, whatever you want to call having the advantage, giving full measure is how to get it.

In weight loss it's going all the way, eating right, not cheating, drinking the water and doing the exercise. In sports it's training hard and regularly. I read once that when the San Francisco 49ers showed up for practice that Jerry Rice and Joe Montana were already there working on the passing game. They were both record breaking Hall of Fame Players. They gave just a little bit more than everyone else and it showed in their performance. Maybe it all boils down to having enough faith in ourselves that we have decided we are worth the effort.

Even giving full measure isn't going to take us where we want to go unless we also make a commitment that we are going to give full effort, every time. No cheating, but keeping it up, staying faithful to our dreams. If we make a commitment then giving full measure means making the effort all the time, not just when it's convenient.

It's not just a step, it's a start.

Dave

Tuesday, December 19, 2017

Peace Love and the Pursuit of Abs.

Most who exercise regularly look at having definition in their stomach muscles as a milestone on the road to being fit. However, achieving that tummy like a fitness model takes a lot of work. There are many factors involved in having that flat stomach, some of which we have no control over, like the body type we inherited. But all of us do have the ability to have a trimmer waistline. This time of year with all the holiday dinners is not the best time to pursue a trim waist. But the fewer inches we add to our waist now, the easier it will be to lose them after the holidays are over.

To start with a flat tummy is a result of reducing our total overall body fat percentage. We can't just take off fat in the places desired. it's an all over thing and unfortunately the body likes to store it's fat reserves around our middle. We can do sit ups or crunches till we are exhausted, but until we lower that overall body fat percentage, our abdominal muscles will still he covered in a layer of stored fat. Once we have allowed ourself to get heavy around the waist, it's doubly hard to ever have abdominal definition.

Once the fat cells are produced, our bodies will not destroy them. They will allow us to empty those storage cells of their stored fat but the cells will remain, ready for refilling, when needed. So if in the past, we went through a weight gain, we will have those fat cells for forever. We can have a trim waist but those layers of empty fat cells will hide our abdominal muscle definition, even when they are strong from regular exercise. It can be disheartening to work our abdominals regularly and not get to see definition but we do pay for our past habits. A trim waist and strong core should be our goal rather than the definition, when and if that does come it's a plus but don't stress if it doesn't happen.

Another issue a lot of us face is our body type. Some body types put on weight easier, others put on muscle easier. We are who we are though and we can't change body types. We can however make the most of what we have. Some people will have a harder time of it than others. After accepting who we are and the body we have to work with then it will be easier to make desired changes in fitness and strength.

The best plan is to work on the big three; getting weight down to a healthy level, cutting out the unhealthy habits and finally regular motion exercise. Doing these will make us healthy and strong, whether we have defined abdominals or not.

It's not just a step, it's a start.

Dave

Monday, December 18, 2017

Happy Like a Boss

Remember this pearl of wisdom: "We have only one life, there is no dress rehearsal”. One of my favorites is, "I'm glad to get up in the morning for work because it means I have a job". Many people are not happy with their life, that is a tragedy because we do truly have only one go at it. It would be nice if we had a remote control for our lives so we could change the channel if we didn't like what was on. Or fast forward through the rough times but rewind and replay the good stuff. There is no remote control for life, like with the old style TVs we have to get up to change what we don't like. Hum, get up and do something if we desire change, what a novel concept.

Feeling in control, is where a lot of people fall off the happy wagon, they just don't feel empowered to make life adjustments. Feeling instead that life is pushing them along, they are just hanging on. Life is indeed a journey and we can choose the path. A good first step is turning dreams or desires into goals. We gain control by making goals, then forming good solid plans to achieve them. Decide on a direction, then like a boss, make it happen.

It's not just a step, it's a start.

Dave



Sunday, December 17, 2017

Going the Distance

There are few feelings more powerful than standing in the corral just before the start of a long race and knowing our place there is earned. The long hours, endless miles, the sweat and discomfort, all dues paid in full. The miles ahead may seem impossibly long but we will accept only one result, going the distance. No feeling is more powerful is crossing the finish line. Some cross in tears, others with scream of victory, regardless it’s a moment to remember always.

The sprinter and the middle distance athlete face a different but also similar choice. The decision not just to go the distance but to challenge the edge, to skate a wickedly fine line between high performance and injury. The finish line for both is just as sweet especially when they cross with nothing left but the love. Riding that wave of emotion that comes from giving full measure.

Whether it’s challenging the 100m, facing down an ultra or any distance in between, the athlete soon learns it’s the effort rather than the glory that is the reward. Testing personal limits, reaching them, then breaking through are how we discover who we are. Athletes are no better than others, just more at peace.

It’s not just a step, it’s a start.

Dave

Saturday, December 16, 2017

Breaking Barriers

There was a classic rock band from my generation, The Doors. A set of lyrics from one of their songs goes like this, "Break on through to the other side". As athletes, we can surely relate to that. Training is, in reality, a series of barriers that we must break through to get to the next level.

To accomplish a break through, we need to first want it, then see it, finally, earn it. No one can give us improvement. It can be earned by leaving our known and daring to explore our perceived limits. When our desire becomes a vision and then a plan, we can get better. But we must to be willing to do what it takes, training harder. Continuing to train as usual will take us to a door but not through it.

We make a decision to journey toward health and fitness. With it often comes the unending quest, of the athlete, to be stronger, faster, better. We begin as slow plodders, our known, but we see the 'good athletes' moving effortlessly and leaving us in their dust, that is an unknown that seems pure magic. We see what is possible and desire it. Achieving that level of performance requires so much more than desire. Improvement comes when you go as hard as you can go and then just a little more. Each time you go past your normal effort, you increase what is normal. What is hard now will become easier, because each time you go further or faster you will become stronger.

The keys to breaking those barriers, to getting better, comes from the heart. You have to love the sport and want to push your limits. Improvement is won with sweat and your willingness to endure. The barriers fall after you pass your comfort level, not before. Go harder on your hard days. You may just find that there is more to you than you ever imagined. Train hard but train smart, and on your rest days, know that you are building the strength that you earned by pushing your limits.

Training is one of the purest forms of magic. Our bodies are such a wonderful design. We can transform our body and shape it. There is always another door awaiting those with the courage to "Break on through, to the other side".

It's not just a step, it's a start.

Dave
Back to the Beginning Again

One of the things that a recreational athlete has to learn to deal with is that there will be many times they must start back at the beginning with their training. Injuries, life gets in the way, work, children, the list is virtually endless. Learning not only how to cope but how to stay motivated can be difficult. A method that has worked well for me over the years is to remember the wonderful feelings of accomplishment that come with a new personal best. Not an all time personal best but one for the current restart that I'm going through. If we spend our training in mourning for the old times instead of seeking the new it will be hard to feel the love. The road can be our nurturing friend or it can be a cruel task master, fortunately it's our choice which road awaits.

It's not just a step, it's a start.

Dave

Friday, December 15, 2017

Do Or Do Not

In a quote from a Star Wars movie, the character Yoda says, “Do or do not, there is no try”. This sounds pretty harsh, but it says a lot about how to be successful in all of our endeavors. People who desire to be more physically fit will very often give exercise a try but soon quit. Many have said, “I didn’t make it but at least I tried”. Using “I tried” as a built in safety zone to keep their self esteem untarnished. What if instead, they had resolved to succeed, refusing to accept anything less.

Starting down the path to better health and fitness should begin with having faith that it can be done. Set realistic, measurable, goals. Then get moving. The path is long and filled with obstacles, but if the journey is walked with determination, the chances of success are high. However, there is never any disgrace in temporarily failing, especially when knowledge is gained from it. Starting out, the first few weeks, might be difficult. But making it through them will be very satisfying. During those beginning weeks, saying “I can do this”, is more powerful than, “I will try”. Increased confidence comes with every decision not to quit. Unfortunately, many people who ‘try’ exercising do quit. Their goals are not accomplished, since they resolved only to try, not to succeed. The decision to try gave them a built-in excuse to quit as soon as it became uncomfortable.

I started smoking cigarettes at the age of sixteen. Strange as it may seem for someone concerned about health and fitness, my addiction lasted for nearly thirty five years. Like most, trying to quit was an endless struggle. I would do great for a few hours or even a couple of days. Something trivial would happen and I'd reach for a cigarette, with a vow to try again soon. One day, I just stopped, never having the desire for another cigarette again. What made that day different? My decision was to finally quit smoking. All the other times, my decision was merely to try, enabling me to fail gracefully.

Each of us has the ability to make important changes in our lives. Doing this requires we be our own motivational speaker and cheerleader, encouraging ourselves to stay on the right path. Once the decision is made, not to try, but to do, we are empowered to succeed.

It’s not just a step, it’s a start.

Dave

Thursday, December 14, 2017

Before the caterpillar can become what it is destined to be, it must give up all that is holding it earthbound. We share that challenge. For us to begin our own metamorphosis, we must move from where we are to where we are meant to be. It starts with a vision that grows into a passion and finally into a clear direction. The first step takes courage. On the firm foundation of that successful step, another is possible. To continue moving ever forward is the blue print of true self actualization. Today is a good day to begin earning those wings.
It’s not just a step, it’s a start.
Dave

Bear Management

A Canadian runner friend told me about a trail race she was competing in, where she was chased by a bear. I said, “That must have been scary”. She replied, “It wasn’t the biggest bear I’d seen and besides as soon as I passed another runner the bear was their problem”. That statement was true and it was symbolic of so much in our lives.

Successful, well adjusted people have just as many concerns as any of the rest of it. The difference is that they meet a problem head on and decide what to do about it. Like the runner with the bear, they don’t panic or complain, they deal with it. You don’t hear them say, “I can’t ever catch a break”. Usually the people you hear say that are not trying very hard to catch anything. They are to busy complaining and trying to justify why they aren’t doing better.

People who make healthy lifestyle changes all have their own bears to deal with. For some their bear is that they are carrying to much weight, for others it might be unhealthy addictions like smoking or it could be an issue with self worth. Stress eating, feeling you can’t function without that regular soft drink even shyness can all be concerns that must be handled. As adult athletes we have bears that are unique to us. An injury can throw us into a panic but that won’t help. We have to calm down and make some decisions, so we can start healing, then get back to our sport.

Some bears are harder to deal with than others but each has to be dealt with when it starts chasing you. As with any other concern, complaining isn’t going to stop that bear, positive action is needed. Take charge and practice good bear management and you will find that life isn’t nearly so over whelming.

It’s not just a step, it’s a start.

Dave

Wednesday, December 13, 2017

Alone With Mother Nature

Sometimes the best thing about a regular running/walking program is that we can take the time to think things through without interruptions, and only Mother Nature to keep us company. I've often suggested a park or rural area, for doing miles, anywhere that has plenty of trees. They clean the air keeping the concentration of oxygen high. Our efforts naturally cause us to breathe deeply, super charging our bodies with that oxygen. Fresh plentiful oxygen along with the serenity of nature’s beauty does indeed help us think and solve problems better.

Recreational athletes, who have been doing regular miles for any length of time, will be able to recall memories of when they started out with troubling thoughts but by the time they finished had either thought of a way to solve their concern or at least figured out how to better deal with what they could not do anything about. It’s no secret that fresh air and serenity can improve our thinking. Scientists and inventors soon learn that research done away from interruptions, in a peaceful setting can lead to amazing results.

Dave
Our Need For Adventure

When I was in college studying psychology, the instructor asked the class a question, “How important is adventure to you”? At the time, I was in the Air Force attending classes in Okinawa. My life was already an adventure. So having more adventures didn’t seem all that important. Since I have retired and work at a civilian job, I’ve learned to treasure those precious opportunities to escape the normal. That refreshing break form routine is often necessary for my sanity.

We humans need that change of pace from the daily grind. Unfortunately, when we don’t satisfy that need in a healthy way, the boredom can lead to less than desirable activities. Some find relief in food; the more decadent the better. I have experienced that myself, especially late in the evenings. Instead of an active adventure, our quest is for sweet, salty, or crunchy. Worse still is to embrace the escape that drink or drugs bring.

As children, we had adventuring down pat. Everything was fresh and new. We never knew what each day might bring. A short drive to the park or play ground excited us with the promise of an amazing time. That’s the attitude we need to nurture as adults. But as we mature and enter the work force, there doesn’t seem to be time for adventure, except for occasional vacations.

Recreational athletes have a wonderful way to get in their adventure time. A training session can be so much more when done with another athlete or when exploring a different road. “The path less taken” is a chance to cover new ground and perhaps discover another favorite route. We all know that races, especially destination races, are the stuff of lasting memories.

Good adventures require some degree of mystery. When exploring a new route in a scenic location, leave the GPS watch at home. Concentrating on the numbers instead of the view defeats the purpose. It’s amazing what we miss when we do that. Some training routes should be just for feeling good and not about exact pace or distance.

Our need for adventure doesn’t diminish as we age but actually intensifies. Time becomes more precious. The fit healthy body that we build, with regular exercise, allows us to pursue adventures well into our senior years. The time and sweat we put in out there on the road can do more for keeping us fit and strong than anything that comes out of a bottle. There is no health and fitness pill, we have to earn it. One of the many rewards is a body that’s adventure ready.

It’s not just a step, it’s a start

Dave

Brave New Thinking

A subject near and dear to me is how little attention is given to senior level athletics. Everyone knows who the winning pitchers are in baseball, the current leading quarterbacks in football, but does anyone know who is representing their state in the National Senior Games? The fastest growing segment of the population are the men and women over fifty years old. Yet there are no recognized athletic role models for them. There might be an occasional article about someone over 90 breaking a world record, but not a word about a 60 year old breaking an American age group record.

The fifties through the eighties can be not only active years but athletic and even competitive as well. I know a lot of people who are amazing senior athletes. All of them have in common, robust good health, high energy and a desire to challenge and overcome the stereotypes of aging. Growing older is inevitable, but the aging process can be greatly slowed down. That’s no secret. The internet is full of articles about the positive effects of exercise in the “Golden Years’. So why don’t more seniors buy into it and get moving? Because they don’t see any role models showing what’s possible.

Sadly, there are plenty of role models out there blazing a trail that could be followed, if their effort were only known about. What will it take to change that? It will start with thinking about aging in a brave new way. The media and the athletic equipment manufactures must not only see the need but also realize the profit potential. Seniors have money to spend, but need to see value before spending it. They need to see strong healthy seniors competing and know that they could be doing the same. They need to see age records being broken, heroes to cheer for. When their peer groups are regularly in the news and advertising, then being senior and being athletic will become normal and excepted.

The 90 year old breaking a marathon record is not normal, and seniors know that. It was an interesting piece of news but quickly forgotten. Inspiration doesn’t come from a once in a while interesting article. It requires regular coverage of other seniors doing what they can imagine themselves doing. I know that healthy eating, smart training and adequate rest will allow me to become athletic even being over sixty. This can be learned from any of a thousand articles about senior health and fitness. But unless inspired to get off the couch to begin with, they are not going to seek out those articles. A quest for knowledge comes only after the flame of desire is ignited. The initial spark comes from seeing and believing what’s possible. Then they can begin their own journey, following in the foot steps of other successful senior athletes.

It’s not just a step, it’s a start.

Dave