As Thanksgiving Day here in the United States rapidly approaches, there are more "how to avoid unhealthy eating during the holiday season" articles than you can shake a stick at.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
Wednesday, November 16, 2011
Saturday, November 5, 2011
You're Never Too Old to Run
Sometimes people say things, and all you can do is stop, scratch your head, and say "huh?"
I feel like the time that this happens most often to me is when the topic is me running another marathon. While saying I'm a marathon runner might be a bit of an untruth, I have successfully finished the only two races I've ever attempted, which is an accomplishment I'll be proud of for as long as I can still lace up my Asics.
While I was training for my first marathon two years ago, I had one of those head scratching "huh" moments while talking with my parents. My dad said something to the effect of "Are you sure about this? You know, people die from the stress of running marathons."
Huh? Sure, every once in a while a marathoner dies while completing a race. And if legend holds true, the Greek soldier did drop dead after running from the Battle of Marathon to the assembly in Athens. But really, dad, let's compare the ratio of marathon running fatalities to that of those who die of a sedentary lifestyle.
I think I'll take my chances with running.
Turns out, I'm not the only person willing to take on the "inherent health risks" associated with marathon running. According to Joy Johnson, 84, the "risk" of running isn't enough to keep her from continuing her streak of 24 consecutive New York City marathons. "I want to keep running as long as I can and drop in my running shoes when the time comes," she recently told Janice Lloyd from the USA Today. Joy is one of 2,634 runners age 60 or older that is running New York this year.
The positive effects all this running has on these elder runners is impressive, to say the least. Ms. Johnson's bones are so dense after 25 years of distance running that Stanford researches thought the results of a recent bone density test can back wrong. Not only were the results correct, but the strength of her bones is directly attributed to her healthy diet and physical exercise, as Johnson takes no bone strengthening supplements. Running, as well as most any type of higher intensity activity, has also been shown to improve cholesterol levels, muscle strength, and body composition, as well as a host of other effects. While there can be some aches and pains associated with running, the positive effects far outweigh and far outlast any negative ones.
The moral of the story is simple, you're never too old to start running. As with anything, there will be some growing pains, but they are nothing that can't be overcome. And whatever reason you may be hiding behind is just an excuse. Asked about the aches and pains she experiences, Ms. Johnson replies that she does have a little arthritis, but "who doesn't over age 30?"
Kind of hard to argue with that logic, eh?
To read more about Joy and other older folks running for their health, check out the article here.
I feel like the time that this happens most often to me is when the topic is me running another marathon. While saying I'm a marathon runner might be a bit of an untruth, I have successfully finished the only two races I've ever attempted, which is an accomplishment I'll be proud of for as long as I can still lace up my Asics.
While I was training for my first marathon two years ago, I had one of those head scratching "huh" moments while talking with my parents. My dad said something to the effect of "Are you sure about this? You know, people die from the stress of running marathons."
Huh? Sure, every once in a while a marathoner dies while completing a race. And if legend holds true, the Greek soldier did drop dead after running from the Battle of Marathon to the assembly in Athens. But really, dad, let's compare the ratio of marathon running fatalities to that of those who die of a sedentary lifestyle.
I think I'll take my chances with running.
Turns out, I'm not the only person willing to take on the "inherent health risks" associated with marathon running. According to Joy Johnson, 84, the "risk" of running isn't enough to keep her from continuing her streak of 24 consecutive New York City marathons. "I want to keep running as long as I can and drop in my running shoes when the time comes," she recently told Janice Lloyd from the USA Today. Joy is one of 2,634 runners age 60 or older that is running New York this year.
The positive effects all this running has on these elder runners is impressive, to say the least. Ms. Johnson's bones are so dense after 25 years of distance running that Stanford researches thought the results of a recent bone density test can back wrong. Not only were the results correct, but the strength of her bones is directly attributed to her healthy diet and physical exercise, as Johnson takes no bone strengthening supplements. Running, as well as most any type of higher intensity activity, has also been shown to improve cholesterol levels, muscle strength, and body composition, as well as a host of other effects. While there can be some aches and pains associated with running, the positive effects far outweigh and far outlast any negative ones.
The moral of the story is simple, you're never too old to start running. As with anything, there will be some growing pains, but they are nothing that can't be overcome. And whatever reason you may be hiding behind is just an excuse. Asked about the aches and pains she experiences, Ms. Johnson replies that she does have a little arthritis, but "who doesn't over age 30?"
Kind of hard to argue with that logic, eh?
To read more about Joy and other older folks running for their health, check out the article here.
Wednesday, October 19, 2011
On-Line Pesrsonal Training:Pros and Cons
There is a lot of confusion out there concerning what exactly an on-line personal trainer provides to his or her clients. While the price is certainly affordable, people need to be assured that they are still getting a good value for their investment. Below, find a list of the benefits a good on-line personal trainer can provide, as well as the few ways in which an in person personal trainer is superior. Then, compare the two lists and decide if the pricey option is what you need, or if you think that a good on-line personal trainer will be able to help you meet your fitness goals while saving you hundreds of dollars along the way.
ADVANTAGES
1: Price. This can not be over emphasized. An on-line trainer can give you years of knowledge and experience at a price you can afford.
2: Accessability. An on-line personal trainer is likely to be available most times of the day. Certainly there are some instances of unavailability, but with the prevalence of smart phones you can expect a reply from an on-line personal trainer whether by phone, text, or email within a few hours. If you need to get in touch with your personal trainer and he or she isn't at the gym, it may be a couple days until you get your feedback.
3: Information. The Internet is full of information, and if the on-line personal trainer knows his or her clients, it will be very easy to pass on relevant information in a very timely manner. For a personal trainer in a gym to provide all f his or her clients with relevant articles and information, he or she would be wearing out the photocopier. And most people aren't going to read the article at the gym anyway, but many would click on a link that comes from a trusted adviser.
4: Mobile. If you travel for work or pleasure, there is no way to take your personal trainer with you to advise you about working out on the go. If you have a good relationship with an on-line personal trainer, when you get to a hotel that has an on site "fitness facility", which is seldom very complete, you can send an email listing what equipment is available. Soon, you will get a reply giving you a workout routine that will help you meet your goals and utilizes the equipment that is available. Another benefit that falls into this category concerns people moving. If either the client or the personal trainer moves to a new city, their relationship is severed. As long as you still have Internet access, your relationship with your on-line personal trainer can go on for years.
DISADVANTAGES
1: Form. When working directly with a personal trainer, the personal trainer is able to watch your form and help you correct it on the spot. He or she is also able to adjust the weight being used on the fly to either push the client harder or back off if the resistance is too difficult. With an on-line personal trainer, the client must handle these tasks on his or her own.
SOLUTION:To help prevent bad form, I post photos and videos of the exercises I am recommending on-line so you are able to know the proper way to perform the exercises. Also, you are always welcome to send me a video of you performing an exercise for me to critique, or we can Skype or use face time to make any corrections in that way.
2: Accountability. Meeting with a personal trainer at the gym is a motivator for some, especially if they are going to have to pay whether they go to the gym or not. With an on-line personal trainer, you have to keep yourself accountable about maintaining your workouts.
SOLUTION:If accountability is the biggest challenge to improving your health, I will make it a point to keep you on track. If you need a phone call or a text every day to make sure you are working out, I'll do that for you.
At the end of the day, there are a number of options out there for people that want to improve their health. What you need to do is figure out what works best from you, and stay diligent so as to make the most out of your decision.
How healthy you are is ultimately up to you, and I'd be honored to help you along your way.
If you would like to explore the possibility of us forming a working relationship, please check out www.dkfitsolutions.com for more information and to get the ball rolling.
ADVANTAGES
1: Price. This can not be over emphasized. An on-line trainer can give you years of knowledge and experience at a price you can afford.
2: Accessability. An on-line personal trainer is likely to be available most times of the day. Certainly there are some instances of unavailability, but with the prevalence of smart phones you can expect a reply from an on-line personal trainer whether by phone, text, or email within a few hours. If you need to get in touch with your personal trainer and he or she isn't at the gym, it may be a couple days until you get your feedback.
3: Information. The Internet is full of information, and if the on-line personal trainer knows his or her clients, it will be very easy to pass on relevant information in a very timely manner. For a personal trainer in a gym to provide all f his or her clients with relevant articles and information, he or she would be wearing out the photocopier. And most people aren't going to read the article at the gym anyway, but many would click on a link that comes from a trusted adviser.
4: Mobile. If you travel for work or pleasure, there is no way to take your personal trainer with you to advise you about working out on the go. If you have a good relationship with an on-line personal trainer, when you get to a hotel that has an on site "fitness facility", which is seldom very complete, you can send an email listing what equipment is available. Soon, you will get a reply giving you a workout routine that will help you meet your goals and utilizes the equipment that is available. Another benefit that falls into this category concerns people moving. If either the client or the personal trainer moves to a new city, their relationship is severed. As long as you still have Internet access, your relationship with your on-line personal trainer can go on for years.
DISADVANTAGES
1: Form. When working directly with a personal trainer, the personal trainer is able to watch your form and help you correct it on the spot. He or she is also able to adjust the weight being used on the fly to either push the client harder or back off if the resistance is too difficult. With an on-line personal trainer, the client must handle these tasks on his or her own.
SOLUTION:To help prevent bad form, I post photos and videos of the exercises I am recommending on-line so you are able to know the proper way to perform the exercises. Also, you are always welcome to send me a video of you performing an exercise for me to critique, or we can Skype or use face time to make any corrections in that way.
2: Accountability. Meeting with a personal trainer at the gym is a motivator for some, especially if they are going to have to pay whether they go to the gym or not. With an on-line personal trainer, you have to keep yourself accountable about maintaining your workouts.
SOLUTION:If accountability is the biggest challenge to improving your health, I will make it a point to keep you on track. If you need a phone call or a text every day to make sure you are working out, I'll do that for you.
At the end of the day, there are a number of options out there for people that want to improve their health. What you need to do is figure out what works best from you, and stay diligent so as to make the most out of your decision.
How healthy you are is ultimately up to you, and I'd be honored to help you along your way.
If you would like to explore the possibility of us forming a working relationship, please check out www.dkfitsolutions.com for more information and to get the ball rolling.
Sunday, October 2, 2011
Stress Busting
The world that we live in is so fast paced, that sometimes it feels that if you're not fighting to get ahead you are completely losing ground. Sometimes, it feels like you're loosing ground even when you're trying to get ahead. Ergo, it really shouldn't be much of a surprise that we struggle to take some time to just enjoy the moment and separate ourselves from the fast pace of modern life.
And that is exactly what my wife and I are doing today. We have some friends in town from TN, and we are enjoying an afternoon with them at one of the Disney resorts. Even though there is plenty of stuff to do at home, and even though I'm missing the Lions game, I feel so at peace as I sit here in the shade by the pool. Just watching all of the families enjoying their vacations, and interacting with the girls we are visiting, it's so easy to let many of the cares and concerns of 'real life' just melt away.
So the next time you feel like you have too much stuff to do, don't hesitate to take a step back and smell the roses a little bit. Letting the stress and worry melt away will allow you to be more productive later anyway.
And the relief you will feel will be worth it's weight in gold anyway. I promise.
And that is exactly what my wife and I are doing today. We have some friends in town from TN, and we are enjoying an afternoon with them at one of the Disney resorts. Even though there is plenty of stuff to do at home, and even though I'm missing the Lions game, I feel so at peace as I sit here in the shade by the pool. Just watching all of the families enjoying their vacations, and interacting with the girls we are visiting, it's so easy to let many of the cares and concerns of 'real life' just melt away.
So the next time you feel like you have too much stuff to do, don't hesitate to take a step back and smell the roses a little bit. Letting the stress and worry melt away will allow you to be more productive later anyway.
And the relief you will feel will be worth it's weight in gold anyway. I promise.
Thursday, September 22, 2011
What's On Your iPod?
Everyone, it seems, has an iPod these days. Whether it's the newest and fanciest model or something a little older and possibly outdated, for some people an iPod is every bit as important to their workout as good shoes or a sports bra. This is especially true for many people when they take their workouts out of the gym and do their cardio on the open road.
As someone who has run a marathon both with and without an iPod, I am somewhat on the fence when it comes to "needing" music with you during an extended workout. Something that absolutely cannot be overlooked when deciding whether or not an iPod is appropriate is the safety aspect of not having music blasting in your ears while you run or bike down the street. Being able to hear an approaching car, dog, or fellow exerciser can give you an extra second or two of notice to ensure your safety, should a situation ever arise. The ear buds can also have a subtle impact on the balancing mechanism of your inner ear, which can be a problem if you are riding or running on a trail that may be somewhat uneven. If you choose to exercise while listening to your iPod, I would recommend you keeping the volume low so you are better able to stay aware of your surroundings.
If you do decide to use an iPod or other mp3 player, what are you listening to? The spectrum of options is wide, from listening to books on tape to only having music with a specific number of beats per minute in an attempt to help you run or pedal at an even pace. As long as you are making the choices of music that you enjoy, you really can't go wrong. Personally, I like the music on my iPod to be a little more upbeat, especially when I'm an hour or more into a run. I love a lot of slower music, but when I'm working out and I'm tired, those slow songs don't help.
So, here are a few songs that I have on my iPod running playlist. They definitely help me get over the hump when I'm out training for whatever distance race is next up on the horizon. If you've got other suggestions, feel free to leave a comment for others to check out as well.
1. "Otis"--Jay-z and Kanye West
2. "Rolling in the Deep"--Adele
3. "It's All Been Done"--Barenaked Ladies
4. "Dog Days are Over"--Florence + the Machine
5. "Celebrity Skin"--Hole
6. "Bombs Over Baghdad"--Outkast
As someone who has run a marathon both with and without an iPod, I am somewhat on the fence when it comes to "needing" music with you during an extended workout. Something that absolutely cannot be overlooked when deciding whether or not an iPod is appropriate is the safety aspect of not having music blasting in your ears while you run or bike down the street. Being able to hear an approaching car, dog, or fellow exerciser can give you an extra second or two of notice to ensure your safety, should a situation ever arise. The ear buds can also have a subtle impact on the balancing mechanism of your inner ear, which can be a problem if you are riding or running on a trail that may be somewhat uneven. If you choose to exercise while listening to your iPod, I would recommend you keeping the volume low so you are better able to stay aware of your surroundings.
If you do decide to use an iPod or other mp3 player, what are you listening to? The spectrum of options is wide, from listening to books on tape to only having music with a specific number of beats per minute in an attempt to help you run or pedal at an even pace. As long as you are making the choices of music that you enjoy, you really can't go wrong. Personally, I like the music on my iPod to be a little more upbeat, especially when I'm an hour or more into a run. I love a lot of slower music, but when I'm working out and I'm tired, those slow songs don't help.
So, here are a few songs that I have on my iPod running playlist. They definitely help me get over the hump when I'm out training for whatever distance race is next up on the horizon. If you've got other suggestions, feel free to leave a comment for others to check out as well.
1. "Otis"--Jay-z and Kanye West
2. "Rolling in the Deep"--Adele
3. "It's All Been Done"--Barenaked Ladies
4. "Dog Days are Over"--Florence + the Machine
5. "Celebrity Skin"--Hole
6. "Bombs Over Baghdad"--Outkast
Tuesday, September 20, 2011
Tomato Heaven
If your garden did better than mine did this year, you may have more tomatoes right now than you know what to do with. I picked some up at the farmers market last weekend, and am now obsessed with my new way of eating them.
Best part about this "recipe" is that it takes all of a minute to be ready.
Other best part, it's super healthy. Enjoy.
1. Medium to large tomato (or a couple handfuls of cherry or grape tomatoes)
2. Olive oil
3. Cheese
4. Salt/Pepper
Just chunk the tomato and put the pieces in a bowl.
Drizzle a little olive oil over the tomato pieces.
Add salt and pepper if you want.
Top it all off with a sprinkle of your favorite cheese. My personal favorites are gorgonzola and crumbled blue cheese. Feta would be good too. If you like milder cheese, try some fresh mozzarella.
Best part about this "recipe" is that it takes all of a minute to be ready.
Other best part, it's super healthy. Enjoy.
1. Medium to large tomato (or a couple handfuls of cherry or grape tomatoes)
2. Olive oil
3. Cheese
4. Salt/Pepper
Just chunk the tomato and put the pieces in a bowl.
Drizzle a little olive oil over the tomato pieces.
Add salt and pepper if you want.
Top it all off with a sprinkle of your favorite cheese. My personal favorites are gorgonzola and crumbled blue cheese. Feta would be good too. If you like milder cheese, try some fresh mozzarella.
Monday, September 19, 2011
Why is Your Health Important?
Why is improving your health important to you?
The question is simple enough, yet the answer isn't nearly as simple as it would seem.
So, let me ask again. Why is improving your health important to you? The reason this question isn't as simple to answer as you might think is that it is too easy to answer this question in a very vague manner. And an answer to a question as powerful and as important as this question MUST have a specific answer that resonates with each person. Ergo, there is no one right answer but there are lots of wrong answers. If everything goes right, by the end of this post I hope you are able to produce the answer that is right for you.
And if you do, it could change your life.
So, why is improving your health important to you?
The key to answering this question appropriately is to be as specific and personal as possible. Why should this be so important? Simple. This answer is what you are going to use to provide you the inspiration that you need to make the changes necessary to improve your health. If you don't have a good, specific, and personal reason to make improving your health important to you, it will be really easy to talk yourself out of getting out of bed an hour earlier to go for a run. Or it will be easy to talk yourself out of taking the stairs instead of the elevator. And when it comes to portion control, good luck not going back for seconds on dessert if you don't have a good enough reason not to.
Why is improving your health important to you? Here are some examples of bad answers to this question that I hear a lot. "To live longer." "To feel better." "To get more energy." "To look better." On the surface, these may seem like at least decent answers to the question. But, are any of these answers good enough to hold yourself accountable on the days that you need it most? I doubt it.
But what if you have a more specific answer to our omnipresent question? Here are some examples of much more effective answers that will inspire you to stay dedicated to your routine. "I'm hoping to start a family soon, and being healthy increases the odds of getting pregnant." "I want to be able to see my son/daughter get married and start a family." "I want to be around to see my grandchildren graduate high school." "I want to be able to play with my grandkids." Answers like these are even more powerful when you are able to put a loved one's name and face along with your reason to improve your health.
Why is improving your health important to you? The answer choices are many, but for each of us there are one or two answers that hit home more than any other. The key to making lasting life changes is to find those answers, and use them as motivation on the days that need them.
If you're serious about improving your health, decide on your reason and get started today. Need help coming up with a personal reason, or need advice on what steps to take to improve your health? Check out my website or email me at denny@dkfitsolutions.com.
The question is simple enough, yet the answer isn't nearly as simple as it would seem.
So, let me ask again. Why is improving your health important to you? The reason this question isn't as simple to answer as you might think is that it is too easy to answer this question in a very vague manner. And an answer to a question as powerful and as important as this question MUST have a specific answer that resonates with each person. Ergo, there is no one right answer but there are lots of wrong answers. If everything goes right, by the end of this post I hope you are able to produce the answer that is right for you.
And if you do, it could change your life.
So, why is improving your health important to you?
The key to answering this question appropriately is to be as specific and personal as possible. Why should this be so important? Simple. This answer is what you are going to use to provide you the inspiration that you need to make the changes necessary to improve your health. If you don't have a good, specific, and personal reason to make improving your health important to you, it will be really easy to talk yourself out of getting out of bed an hour earlier to go for a run. Or it will be easy to talk yourself out of taking the stairs instead of the elevator. And when it comes to portion control, good luck not going back for seconds on dessert if you don't have a good enough reason not to.
Why is improving your health important to you? Here are some examples of bad answers to this question that I hear a lot. "To live longer." "To feel better." "To get more energy." "To look better." On the surface, these may seem like at least decent answers to the question. But, are any of these answers good enough to hold yourself accountable on the days that you need it most? I doubt it.
But what if you have a more specific answer to our omnipresent question? Here are some examples of much more effective answers that will inspire you to stay dedicated to your routine. "I'm hoping to start a family soon, and being healthy increases the odds of getting pregnant." "I want to be able to see my son/daughter get married and start a family." "I want to be around to see my grandchildren graduate high school." "I want to be able to play with my grandkids." Answers like these are even more powerful when you are able to put a loved one's name and face along with your reason to improve your health.
Why is improving your health important to you? The answer choices are many, but for each of us there are one or two answers that hit home more than any other. The key to making lasting life changes is to find those answers, and use them as motivation on the days that need them.
If you're serious about improving your health, decide on your reason and get started today. Need help coming up with a personal reason, or need advice on what steps to take to improve your health? Check out my website or email me at denny@dkfitsolutions.com.
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