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

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

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

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

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

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

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

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

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

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

When you lead a good life the things you worry about are different than if you don’t.
You don’t worry about someone finding out what you did when you live with honor and integrity.
Being rejected isn’t an issue when you extend your hand in friendship to all that you meet. Respect is returned when it’s given freely.
...

Worrying about health issues doesn’t keep you awake at night when you give yourself a stress test several times a week with exercise.
Money concerns are better controlled when you live without wasting. Earn your own way, seek a hand up when it’s needed, not a hand out.
Boredom is never a problem when you live with a purpose. We all have something to contribute and it’s discovery is our destiny.
Making the right decisions is easier when you look first at the possible results of those decisions and ensure that is what you really want.
Dave

Disaster Ready

When writing this article, Hurricane Harvey was bearing down on the southern Texas coast. The news channel reported how the grocery shelves were already emptied out for miles around. FEMA recommends families keep a three to five day supply of food and water on hand. It's always a good idea to be as ready as possible for any emergency. Another good recommendation for staying prepared is to maintain an adequate level of physical fitness. First responders are heroes; however, they may not be able to do their jobs after the predicted thirty inches of rain leaves massive flooding in it's wake. Many of the people in the path of this storm will need to fend for themselves. Before the flood waters recede most will be tasked to exhaustion.

Those evening walks will take on a whole new meaning when the strength and stamina gained allow us to help ourselves and others out of harms way. A disaster can test the full measure of our endurance. Being able to help others in an emergency situation is an amazing honor to be remembered always. Walking to safety, after the car breaks down, in an isolated location, is nothing more than a minor inconvenience for someone who walks several miles regularly. Carrying a child to safety, or helping an elderly person from danger, can take a toll on an untrained body. But a strong body, with a healthy heart, is going to be more resistant to injuries, such as muscle tears or sprained ankles.

Both the Centers for Disease Control and the American Heart Association recommend regular moderate intensity exercise as the best prevention for injury and sickness. There is actually a National Physical Fitness Plan, put together by organizations such as these, to improve the fitness of our nation's population. One of their most successful efforts in this endeavor is the system of recreational parks with walking trails. Walking or running thirty minutes a day, five days a week, is their recommendation to achieve and maintain an adequate level of fitness. Adding two days a week of strength training will enhance the conditioning results even more.

There may come a time when we must be the first responder for ourselves or others. The minutes and miles spent on those walking trails will give us the peace of mind to know we are ready should an emergency occur. The best way we can prepare, for any life challenge, is to be physically and mentally ready. There is an old saying, “A hero will come when a hero is needed”. We can train to be our families' heroes, as well as, set a good example for them by maintaining a regular exercise program.

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

Dave

There's No Place Like Home

Our bodies are the forever home we will live out our entire lives in. We might change addresses several times, but our bodies will make every one of those moves right along with us. Shouldn't we treat our bodies with as much careful attention as the wood and brick houses we call home. Hours are spent every week mowing the lawns, trimming the walk ways, cleaning inside and out, just to give our house a pride of ownership look. Imagine how much better we would all look, if we spent the same amount of time toning and strengthening the body we live in.

When our houses need more than we can provide, we hire people to decorate or maintain them. The same thing can be done for our physical bodies. Personal trainers can help get us started and provide motivation along the way. Motivation is very important, since we can't store physical fitness. As soon as we stop exercising, we start losing it. The trainer can change up our routines to keep them fresh and fun. Most health clubs have trainers on staff, and it can be well worth the time and money spent, because they can sometimes be the reason we succeed. Often the advice and assistance of the personal trainers are even included in the membership fee.

The people who live in beautiful homes will tell you that it took a lot of work to get them that way. The lawn of thick green grass, without a weed in sight, didn't happen by accident. It needed the good nutrition of fertilizer coupled with regular watering. Our bodies will also thrive and grow stronger with good nutrition, and proper hydration is especially important. When repairs are required, we use good quality materials and have a knowledgeable person do the work. Sometimes our bodies also need attention, so we go to a professional to ensure we are getting the proper treatments. Treating our houses or bodies properly will make them last longer and function better.

Maintaining a healthy body starts at ground level with correctly fitting shoes. Sore feet will throw the rest of the body out of balance, because they are the body's foundation. Our homes, both body and house, must be strong, with a solid foundation to withstand the occasional storm. Storms will usually come when we least expect them. Being strong and flexible means we will be better prepared to face them. It's never to late to start treating our wonderful bodies properly. Years of neglect can be erased once we do decide to properly care for the homes we carry with us.

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

Dave

Doing The Disney

Morning comes early on this day of truth and challenge. The amateur racer wakes to the alarm, but stays in bed a few more minutes, pondering what lies ahead. This day has been a long time coming, beginning several years and many pounds ago. The starting hour of the marathon nears. Fear and self doubt have been replaced with the courage that accompanies determination. Where does one go to celebrate such accomplishments, Disney World of course.

A bagel filled with sliced chicken awaits in the hotel room's fridge. The calories will be needed for up to seven hours on the road. Clothes are laid out on the bed, so nothing will be forgotten. The race number is already pinned to the front of the T-Shirt. Now a hot shower to wake the rest of the way up and smooth out any lingering soreness from those many days and miles training. This kind of preparation is vital for a good race. These next few hours, before the start, should be stress free.

Many thousands of amateur athletes come to the House of Mouse every January to challenge the distance and to enjoy the warm Florida winter weather. Buses bring all the competitors to a staging area by 4am. The racers then walk about a mile to the actual race start. Once arriving at the start, everyone goes to their prearranged corrals, assigned by predicted finishing time. The fastest runners will be in corrals A and B, while the slower walkers are all the way back in G or H. At 6:15am, fireworks announce the start. Wheelchair athletes will begin first, followed fifteen minutes later by corral A. The rest of the corrals will start at five minute intervals.

The first leg of the course begins at Epcot and follows the road to the Magic Kingdom. The racers make a complete tour of the Kingdom, even getting to go through the world famous castle before exiting out onto the road to Animal Kingdom. Before the race is over, they will travel through all the parks and the Wide World of Sports Complex. A special treat is the race car track lined with vintage muscle cars. The final stage is at Epcot with a lap around the World Showcase. Just as the finish line comes into view, there is a choir of ladies singing gospel.

Disney has themed races throughout the year, ranging from a Princess race for ladies, to a Star Wars, dark Side, challenge. They are a wonderful way to celebrate hard earned fitness, and a nice family vacation as well. The January marathon is also a great break from the more northern winter weather and my favorite time to go.

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

Dave

Hobby Health

People spend a good portion of their time and money on hobbies. Many don't realize that perusing health and fitness is also a hobby, one which can reward us with a greatly improved quality of life. Not only is increasing strength and endurance an interesting past time, but it can be an inexpensive one as well. One of the things which originally drew me to a life long pursuit of fitness was the level playing field. I would really enjoy collecting antique cars or traveling the world searching for amazing works of art, but my finances won't allow it. Almost everyone has the potential to increase their fitness level. Something as simple as regularly taking an evening walk around the block is relaxing, inexpensive and will make us more physically fit. However, just like any other passion, it can become more costly by purchasing exercise equipment and specialty clothing.

Hobbies are one of the best ways of coping with the stress of modern living. Work is a fact of life, usually topping our list of anxiety producing activities. Even the commute back and forth can be stressful, since it takes even more of our precious time. A bad day at work can follow us home and feel like a weight that must be carried until we can find a way to put it down. Moderately intense exercise, after a hard day, is an effective way to lighten that load. Leave that baggage at the curb and go for a brisk walk. The stress will seem more manageable, or be gone completely after a good walk. We usually can't play a round of golf or go fishing after a rough day, but we can get moving and let the therapy of motion do it's job.,

Those who pursue a hobby of healthy living have their own opportunities for collecting goodies. Normally distance events like a 5K or the marathon have participation medals. Each of those awards will have memories which go along with them. A distance medal is a badge of honor, showing we conquered our fears and finished the event. Some people carry a small camera when training or racing and take pictures unique to that particular day. A person who spends time surrounded by nature's beauty is going to see some amazing things. Every exercise session is different. There will be days when the wind is brisk, the sun blazing or the cold is biting, but each has both challenges and memories. Other days are going be so pleasant we will not want our walks to end.

Discover the benefits of living healthy and the relaxing power of being in motion. Time spent burning calories out in the clean, fresh air is addicting. It is a hobby we can live with.

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

Dave

As each new day arrives we stand at an intersection. There are several paths we can take, including the option of not moving at all but just remaining where we are. The decisions we make as we stand at that intersection will not only dictate how that day will go but could very well affect the days that come after. We can make a decision to accomplish what we know we need to in order to advance our goals. Or we can make an excuse why we can’t.

It’s not so mysterious, we ar...e creatures of habit and if we are in the habit of making good decisions then we will live a happier more productive life. Yes we can make a choice to be happy and productive, or we can allow life to push us along. There is a huge difference in taking a rest day to recharge and just being lazy and not wanting take responsibility. Move with a purpose or rest with a purpose but make it your choice.

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

Dave

Run What You Brung

When I was a teenager, almost fifty years ago, the local drag strip would have racing for the residents on Friday nights. They called it “Run What You Brung”. It was informal drag racing. This was the era of the Hot Rod, and most of the manufacturers produced a hot car or two. Those days are over, mostly because gas was about twenty eight cents a gallon then, and people could afford to drive those super fast, gas guzzling, cars. Walk and run races are informal like that. We race with the body we brought with us.

Going to races are a wonderful way to test our fitness, because we can keep track of the time it takes us to finish a measured distance. Next time we challenge that particular distance, we can try to better our previous time. It's called going for a personal record or a “PR”. This concept is what racing is all about, being stronger and faster today than the last time we raced. Some never grasp the significance of racing against themselves and feel bad about their finishing place. But if their finish time was better than their last attempt, then it's a win, because it's a new personal record.

Racing takes on a whole new meaning, once realizing that the competition is a distance or a time and not the others who came to race. Then the experience becomes amazing.

Hundreds, even thousands, of people meeting at one place with the desire to do better. Then the other racers are no longer adversaries, but a support group, since it's common for competitors to encourage each other.

I learned a lot from those Friday nights at the track. Taking things out of the car made it lighter, so it would go faster. Buying premium gas, instead of regular gas, helped me get better times. Even putting extra air in the tires gave it less rolling resistance. Lessons learned at the drag strip work well in preparing for races a foot. Eating better to shed some pounds helps us to go faster. Just as a more efficient carburetor helps the car's engine to breathe better, an aerobic training program helps our heart grow stronger, giving us more endurance. Weight training strengthens our muscles giving us more power.

Exactly like showing up to those Friday night races of long ago, when we decide to try a walking or running race, we race with the body we have, “Brung”, with us. A strong, properly trained body will perform well over the distance. If we don't do the training to prepare then it's going to be a long day.

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

Dave

Lifting Cattle
There is an old proverb about a man who begins lifting and carrying a calf when it’s born. Everyday he lifts and carries the calf around until eventually he is lifting and carrying a full grown cow. Now we all know that is just a bit far fetched but it does illustrate a process. To become stronger you must lift progressively heavier weights. A simple process but there are a lot of details that must be considered to make it work the way you want it to.
Usually someone decides to lift weights, run, bike or any other physical activity to lose weight or get in better shape. Weight training is certainly a part of it but lifting cattle is not the preferred way to go about it. I’m going to address the basics of training for the purpose of losing body fat and gaining muscle. You can become thinner by eating less. You can, if you are strong enough to resist the temptation to eat, get your weight to wherever you want. You won’t necessarily be a healthier person but you will be thinner.
Muscle tissue burns calories and moves your body, so it’s desirable to build and strengthen your muscles as well as losing body fat. Then you don’t have to cut your calorie intake so much. The cow lifting shows the process but it needs to be expanded. This is the way it should work: Start with a weight that you can handle and lift it for 10 to 12 repetitions. If you really have to work for the last rep the weight is about right. Do 3 or 4 sets of those reps until the muscle you are working is exhausted. Then rest it for 48 hours. The building and strengthening happens during that rest period. The next time you lift add a pound and again work the muscle to exhaustion. Continue that process and you will have stronger, bigger muscles. Whether you weigh less and have muscle definition depends on how much and what you ate.
Now it’s important that you know muscles are composed of two types of fibers named after how they work. Slow twitch and fast twitch. You work mostly the slow twitch muscles with weight training unless you do your lifts as fast as possible. It’s easier to train all the muscle fibers with walking, running, race walking or other aerobic, now called cardio, activity. But all the fibers are not trained unless you train at different speeds. The best training for the adult athlete is a combination of long slow distance, short fast intervals of hard effort and training that combines both. You get the best of all training when you add weight or resistance training with cardio rather than just doing one or the other. A routine that works well for most is to alternate training so that you do weight training one day and aerobic or cardio training the next. Weight train 3 days a week and train aerobically 3 days a week with one day of rest from training.
Another thing you need to know is that your body uses only as much muscle fiber as it needs to move. So some of your muscle fibers are developed but only enough to do the basics. If you want to increase your endurance and strength you have to build and strengthen all the fibers so that as muscle fibers tire others can take over and carry the load or keep you moving. Strong muscles fed a healthy diet will give you amazing results. Healthy diet means real food and not chemical mixes, or highly processed food that is made up of sugar and bleached flour.
Not quite as simple as lifting a calf every day but the results you get will be much better. Exercise with intensity, eat with intelligence and you will exceed your goals.

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

Dave

Planning A First Race

Planning A First Race

Usually after a person has been walking or running for a while, they start thinking about doing a race. Most cities have running and walking clubs that will organize races during the spring and summer. A good race to start with is the 5K, which is three and one tenth miles. This is a great distance for a first race, because it's long enough to be challenging, but should be well within the abilities of anyone with several months of walking or running experience behind them.

The first race can be a wonderful experience with just a little planning ahead of time. To start, find a good race. There are normally several to chose from, so look for one that has a reasonably flat course. A hilly race could be too challenging for a first event. A flat course is much more forgiving. Read over the requirements for the race. Some will have a cut off time, which may be faster than a beginning walker or even a newer runner can achieve. I like to find races which are somewhat challenging, but also in interesting locations. Traveling to a new city for a race can be a mini vacation as well.

Pacing becomes more important during a race than in training. A mistake made by many is starting too fast, then not having the energy left for the remainder of the race. Pacing can be practiced in training. After a good warm up of slow walking or running, start off with the pace desired for race day. Should the pace feel to difficult, back off some. Go slower for a while, then speed back up slowly to the planned pace. The pace should feel better after the short break, but it can take several speed adjustments to get into race pace. The treadmill is a great place to practice pacing, since it's easy to monitor and change speed.

Never race in new shoes, unless it's the same brand and model trained in. Race only in clothes which have been tested in training as well A blister or a chaffing rash can turn a wonderful experience into an ordeal. It's a good idea to find out what sports drink they will be providing at the event, and try them during training. At many of the larger races, there will be venders selling special pre race drinks to increase performance. Stay clear of those, since they may not set well on the stomach. When in doubt, plain water is all we really need before during and after a 5K race. Electra Lyte replacement drinks and tablets are more important for longer races, such as the half and full marathons.

Keep it fun, since most participants are there to achieve a personal best, not to compete for the win. Show up at least thirty minutes prior to start time, pin that race number to the front of the shirt, warm up, and the race will go just fine.

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

Dave

A Hand Up

One of the most important things we do in our lives is to help others when we can. This simple act might go completely unnoticed by anyone else except us and them. Yet those small acts of kindness may be more precious than we ever imagined, both to our own self respect and to how we ultimately define ourselves. We never know when our kind acts or words of encouragement may be all someone needs to turn their life around. To help them realize they do have worth, to show them that there is good in the world after all. It's often those little things in life that can make the most difference. There is much that is wrong in our world, but sometimes we have an opportunity to be one of the things right.

The beauty of encouragement is that it costs nothing but a few moments of time, a few beats of our heart. But the results of those cheering words may well prove priceless to someone who desperately needed to hear them. I have experienced times in my own life where just knowing another person believed in me made all the difference. Children are especially empowered by encouragement. It's how they learn to overcome difficulties or accomplish goals. An authority figure telling them they can do it helps them to believe in themselves. Being encouraged also builds confidence, when a person is cheered by others now, they will remember those powerful words during those other times when the encouragement must come from within.

Going out of our way to help someone might actually be the shortest path to not only confirming we are a good person, but also earning the respect of others. A few months ago, I was pulling into a convenience store parking lot to get gas. There was a big tough looking fellow along with a young boy walking across the parking lot to the door of the store. Suddenly, the big guy took off running to the door, then held it open for an elderly lady with a walker, who was leaving the store. I thought to myself that young boy is very lucky to have such a good role model. This young man will grow into a fine caring man, because his father is showing him, by positive example, how to be a good, kind and caring person.

Helping others is another wonderful way to feel good about ourselves. As we get older, this becomes more important than ever. Not everyone will live the first class lifestyle of the rich, but anyone can, by their actions, be first class people.

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

Dave

The Power of a Word

Sometimes one word of encouragement given at just the right time can turn a persons life around. We may never know or be rewarded with the gratification of seeing the results of our kindness to others. But when we are the receivers of an encouraging word of empowerment, especially if it comes from our own heart, we can surely feel its power.

How we empower ourselves defines us. Our true character comes out when we refuse to fail. One of the places where we can see this in action is marathons. The vast majority of us who have done marathons reach a point where we have nothing left. But we finish on the strength of our will, telling ourselves over and over, “Just a few more miles, I can do this”. Anyone, who has gone the distance, will understand. However, there is no shame in coming up short, if we have given our full measure. I have known many brave recreational athletes who kept at it until, after years of trying, they finally went the distance. They were not defeated, because they never gave up. It wasn’t that their empowering words were weak, they just had to learn to believe them. Once believed, the words of empowerment changed them forever.

Henry Ford once said, “If you think you can, or you think you can't, you will be right”. This quote is from a man whose innovations in manufacturing are still followed today. I think of his words of wisdom on occasions when continuing forward requires a decision be made to keep going rather than giving up. At other times, I think of the champions I've known and the simple, but powerful, words of encouragement they gave me. From one lady who has earned many gold medals in world competition: “When it's time to train, but it's raining, train anyway”. That's how champions think. They do what others will not.

Never is encouragement more important than we empower our youth to succeed. A child who is taught to believe in their self will have an advantage throughout their life. Often self doubt is what holds us back. Positive encouragement can erase the doubt, turning it into self respect. From childhood to adult, empowerment is vitally important, regardless whether it comes form others or from our own heart.

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

Dave

Decisions

A battle rages within each of us. A conflict that begins when we are old enough to make choices and continues to our last breath. We are born with a free will. This makes us venerable to desires, cravings and fears. We are at the mercy of comfort’s call and the path of least resistance. The weapons we possess to fight back; self respect, our personal values and the strength of our will.

We make decisions from our first waking moment. Some people will begin each day with the determination to do the best they can. Others will give in to temptations and lower, ever further, their sense of worth. The value systems we have been designing all our lives determines which decisions will be made. We all know people that are always late, punctuality is not a value for them. People who cheat on the ones they pledged loyalty to, don’t value the commitments they make. There are values that have stood the test of time and proven worth acquiring. Accepting responsibility for their own actions is a value many successful people share.

Some of the hardest battles are fought by those who have made the decision to turn their lives around. Years of neglecting mind and body have taken a toll. They might be in poor health, with low self esteem and a future that promises more of the same. But taking responsibility will lift the fog and a better path will appear. Understanding that the situation, they find themselves in, is a direct result of choices made, is the first step toward positive changes. When people realize their value and can take control of their decisions, healing can begin.

Life style changes will gain momentum as making good decisions start showing positive results. Going to bed at a reasonable hour, instead of falling asleep in front of the TV, becomes easier when we lie down at the end of the day tired from accomplishment. Choosing healthy food is not so hard when we learn to value the body that the food will nourish. Exercise comes naturally when we are happy with our life and want to prolong it as long as possible. As more battles are won, not only will our self respect increase, but we will earn the respect of others as well. Once better choices are made, everything will change.

The conflict is never ending, but each win makes us stronger. We must always keep the fact that we are worth the effort foremost in our mind. The reward for making good decisions is a life of health and wellness. Strong self respect empowers us to want to choose the better paths.

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

Dave

Staying Sharp Throughout Our Senior Years

Conventional wisdom would have us believe that once we hit retirement age, our health, physical fitness and mental abilities will quickly decline. Long term research done at Cambridge University suggests otherwise. Their studies indicate five activities helping to slow the aging process. The most feared aspects of aging, physical decline, along with memory loss, are somewhat preventable.

Getting physically fit and staying active during the senior years. My recommendation is a regular exercise program of moderate activity, for a minimum of thirty minutes, done three to five times a week. Much of the research on senior health, mirrors this advice. Any activity is acceptable, including such tasks as housework, gardening and shopping. The point is to get up off the couch and move enough to elevate our heart rate out of the resting stage.

Focus on healthy eating. The University's suggestion was a Mediterranean style diet, consisting mainly of fruits, vegetables, legumes, whole grains, fish and poultry. Such a diet reduces the risks of cognitive, as well as, physical decline in the senior years. The research is ongoing, but indications are those eating a diet low in saturated fats and refined carbohydrates have a lower risk of advancing from mild cognitive impairment, memory loss, to Alzheimer's disease or Dementia.

Keep challenging ourselves mentally. The journal of Phychosocial Nursing and Mental Health Services published a review of studies in 2010 suggesting mental activities, such as playing card games and working crossword puzzles, were not the best way to stay mentally sharp. Learning new things and reading were more challenging. “Have an open mind and try to learn something new everyday”.

Have an active imagination. Frequently spend some time imagining and planning a future event. The more detailed the plan, the better, since having a lack of imagination has been linked to memory loss. Even something as casual as a trip to the park with a grandchild can be imagined and planned in detail as a mental exercise.

Finally, we should embrace our age. Own it. California's Davis School of Gerontology found that a positive outlook on aging is our best defense against the negative stereotype of the aging process. Their advice, stop worrying and live life to the fullest.

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

Dave

Make A Statement

Getting started on any new adventure is often the hardest part. The laws of physics do support that statement: “A body in motion tends to stay in motion, a body at rest tends to stay at rest”. Once we can overcome the rest phase and actually start moving, it will be easier for us to keep moving. The challenge then is deciding to take that first all important step. Professionals, who advise people wanting to start a business, will often advise they write a mission statement. The mission statement will clearly describe their goal or purpose, who will benefit and how it will be accomplished, all in one sentence. The mission statement is also a very good idea for someone wanting to get started on an exercise program.

A person wanting to improve their physical fitness with exercise might have a mission statement like this: I will improve my health and fitness with regular brisk walking. Deciding on a mission is a good first step, but until a person is actually in motion, nothing is going to be accomplished. So write it down. Plan when, where and how often to walk, then set a starting date. The more thought put into this step, the more successful the plan will be. Exercise is one of those activities that tend to be done only when it's most convenient. Change this, make exercise time as important as any other regular part of the day. The best way is to let it take some of the time usually set aside for couch and TV. Evening walks with another family member or friend is quality time at it's best. Communication is important in marriage and a brisk hour of walking together is a great opportunity to talk out family issues.

Since the body in motion will tend to stay in motion, it does get easier once the plan evolves to the action phase. Be creative and have the confidence that the plan will work if it's followed. There are times when exercise time must be fiercely defended. Excuses are easy to make, but excuses won't accomplish the mission, only the motion time will do that, so value it. I can personally confirm that many of my best training walks were on the days I had the hardest time getting going. Perhaps it was the feeling of pride coming from resisting temptation, or maybe it was the increase in my self respect that made the workout especially satisfying.

Getting started is tough. If it were easy, everyone would be exercising and enjoying the benefits of improving their physical fitness. Yes it's tough, but yes it's worth it. Make a mission statement, form a workable plan, then get moving.

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

Dave

Mission Statement

Most business advisers will say that a business should have a mission statement in order to be successful. A mission statement is basically what the business will accomplish, it's goal. A successful business will start with a mission statement, expanded into a clear, easy to follow plan. This is a good idea for individuals wishing to accomplish a goal as well. Saying: “I want to lose weight”, “I want to get out of debt”, or even “I want to get in better shape”, are great mission statements. However just saying it doesn't make it happen without having a clear path of accomplishment. Good intentions are like balloons, they float away if we don't take action to hold on to them. Plans followed with determination will make those good intentions reality instead of just fleeting visions.

The more precise the mission statement the easier the goal is to see. “I will lose weight” is not as clear as, “I will lose 30 pounds”. Once the goal is clear then a plan will make the path to success one that can be seen and followed. Staying with the goal of losing weight a good plan might start with not what will be eaten but will no longer be eaten. Most plans require changes in habits. For example snacking late in the evening then going to bed is a good habit to change. Replacing that habit with a healthier one will help to accomplish the desired goal of losing weight. People who successfully do lose weight and keep it off did not just accomplish a goal but made a life style change.

Our lives are filled with desires that a need clear vision and then planning to achieve. I have experienced that process myself. There is a program for prior military service members called, Troops to Teachers. I decided when I retired that I wanted to become a teacher but in order to qualify for that program I needed to take and pass the teacher qualification exams. I hadn't been to school in about 15 years so taking those exams would be very difficult. The subjects that my degree would allow me to teach were in the humanities fields: History, Economics, Sociology and Psychology. So to achieve success I bought the text books for each subject and read nothing but them for the next three months. Following that plan as well as remembering what I had learned during my class time helped me to pass those tests and achieve a teaching certification. Even though I chose a different path because of a job offer that was to good to turn down.

The best goals result in life style changes. Goals that are are just empty promises to ourselves accomplish nothing.

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

Dave

Changing Directions

The paths we travel during our lives are usually random, until something happens to change our direction. Sometimes this something is a stroke of good luck, and other times, we are given a sign. I've experienced both many times over my long years of living. I'd like to reflect on a few that had a profound effect on my own life.

One of my first changes came in the early eighties, when stationed at a large Air Force base in Las Vegas. I worked out at the base gym regularly, doing aerobic, now referred to as cardio, exercises. The NCO in charge of the gym asked if I'd like to teach a class. The latest exercise craze was aerobics, which involved a leader demonstrating how to do the exercises, and the class following along. Called the Super Sarge exercise program, the class was a great success. From that day on to the end of my twenty four years in uniform, I was involved in some way with the fitness of the base personnel. I believe mine was the first Aerobics class in the USAF. I began writing a fitness column for the base newspaper then as well.

The next big direction change came after retiring from military service. While on a morning training walk, out on a country road, a little field mouse took up with me and stayed right at my side for about thirty feet before heading back into the tall grass. I'd never had that happen before, even though I regularly did miles on rural roads. But what made this amazing was after returning home that day, the owner of the DisneyRunning web site called to ask me to be the walking adviser and a moderator of his web page. This happened ten years ago, and I've been involved with Disney groups ever since. During those years, I've had the honor of helping a lot of people train for and complete the half and full marathons held annually at Walt Disney World.

Most recently, I started training for and competing in the National Senior Games. The local newspaper ran a story about my training partners and I, who had qualified for the 2013 games being held in Cleveland. Early in the next year, while fitting glasses for the General Manager of the paper, we talked about my own writing history. He gave me the opportunity to write a column in the Living Fit magazine they produced. This chance meeting has allowed me to share my message of health and fitness with their readers.

Since then, I've started writing a Blog column in the Nashville Tennessean, Ultimate Fit and Fun Runner magazine all because of chance meetings.

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

Dave