Exercise

What To Eat When On The Run

on April 26th, 2012 by Rob

O.K.- Well, I have been posting a lot about running lately- but I have not been doing a lot of it.

See, I hurt my back a couple of weeks ago- been a little out of action since then. But!!!! I am planning on getting back in the saddle soon!!

So, what to eat.  Well, it depends… for me anyway.

If I am just running… then I ALWAYS have coffee and a banana. That is just the go to breakfast pre-run. If I am running in a race, well, then I make sure that I get a little more protein. Maybe something with peanut butter. Here is my advice for all of your run-eating!

1. Pre-run- Like I said, get SOMETHING so you won’t “hit the wall”. I like coffee and bananas, but it can be anything. I would just try to stay away from the sugar.

2. During the run- 4 to 6 oz. of water every 20 minutes or so. On a run longer than an hour, then I am going to eat some sport jelly beans or a pack of gu every 45 minutes or so. That will be pure carbs—- once again, avoiding the wall.

3. Post race/run- I always try to eat something with in an hour of finishing my run. Protein is important because my body is trying to recover, but so are carbs. Peanut butter on whole wheat is a favorite. They also have some excellent jelly with Splenda. Whatever works for you— once again, just try to avoid the sugar.

Remember, Run to Get Up!!!! Get Moving! And Get a Better Life!!!!

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Hire a Trainer!!

on April 5th, 2012 by Rob

Hire a trainer!! Hire a coach!!! Hire somebody!!!

Best money you will ever spend. Period. It will not only help you stay accountable, but it will also help you reach your goals more quickly.

A personal trainer will help you:

1. Set goals appropriatly

2. Help you keep from injuring yourself

3. Encourage you/Yell at you

Remember, check with your doctor before you start any exercise program. Especially if you are like I was… really out of shape.

A trainer will help you get started AND keep you started.

Get a Trainer!!!!! Get Up!! Get Moving!! Get a Better Life!!!

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Gotta Run…

on March 29th, 2012 by Rob

I don’t know what it is about running. I did a post not long ago about how it was good for weight loss.

Well, I think it is good for my mind as well. I read something not long ago about people that run (or really, do any sort of physical exercise) don’t need as many anti-depressants. THAT seems like a good thing to me.

But I don’t know what it is about running. I can’t tell you how many people I talk to that DON’T want anything to do with running. I asked someone the other day… they said, “not unless someone is chasing me”.

I just like the chalenge. Not just the physical chalenge. The mental chalenge… going on and on. Not stopping. Just putting one foot in front of the other— when you REALLY REALLY want to stop. But you don’t. You just keep going. I like that. Makes me feel good that I can do it. Makes me feel good when I don’t stop. Maybe that is why it improves my mental outlook.

Get Up!!!! Get Running!! Get a better Life!!

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Will Running Help You Lose Weight?

on March 8th, 2012 by Rob

I certainly hope it does. I have been doing enough of it lately. Running helps you lose weight. In fact, it probably does a better job at reducing overall body size than any other exercise.

Not only will you lose body fat by running, but you’ll also lose a little bit of lean body mass as well. This is more of a problem for extremely long distance runners, but it does play a small factor if you’re running every day. If you’re looking for that lean look, then this is not a problem, and you should run all you can.

If you want to avoid this loss of lean muscle mass, then running every other day will provide you with all the benefits that running has to offer, while limiting any loss of muscle. This will also be easier on your joints— my hips hurt all the time, so I need to take it easy.

The average person will burn about 100 calories every mile while running. This makes it one of the absolute best exercises in terms of calorie burning.

However, running alone doesn’t necessarily mean you’ll lose weight. I have said this a thousand times, if you are not watching what you eat, you will not do yourself any good at all. I have fallen into this trap from time to time (like right now)….

When people introduce running into their lives, they often unconsciously start eating more as their body has begun to use more calories than it normally does during the course of the day. Heads up!!! If you do this, then you will NOT lose weight. Remember, we have to take in less than we burn— easy math really.

Running without a healthy diet is counterproductive when your goal is to lose fat. If you don’t consume less calories that you burn, you will not lose weight, no matter how much you run.

So, remember to Get Up!! Get Moving!!! Get a better life!!! But watch what you are eating too!!!!

Oh…. and remember, I don’t have to be faster than the bull, I just have to be faster than you!!! Words to live by.

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No Fun To Do It Alone?

on February 23rd, 2012 by Rob

I see them all the time. Ads on T.V. for the next new weight loss program or item.

Now, not that they are all inherently bad— that’s not the point. The point is that they tout that one of the advantages to the program or the product is that “you can do it at home”, “no need to go the the expensive gym”. “It’s so easy, you can do it in minutes a day, any time of day”.

Well, once again, some of the products and programs are good. But the bad thing here is that they make it sound so effortless. Trust me, it is not.

Also, they make it sound like it will be easy to get up out of bed every morning and do this program or use this product —- no problem.

For me, it was a problem. I know I bought many books and programs and products over the years– none of them worked as well as being in a boot-camp class and being with some friends.

Remember when you were a kid and you were always with someone from your neighborhood… riding bikes or playing baseball or doing one of those other things?? Well, you had someone to share that time with, and it is just as important today now that I am grown. I still don’t like to play alone.

So, find some friends…. or make some new ones in a class and…

Get Up!!! Get Moving!!! Get a Better Life!!!

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Never, Never, Never Give Up!!

on February 13th, 2012 by Rob

Heard this the other day (its a good one):

If you are tired of starting over, stop quitting. Easy.

Get Up!!! Get Moving!! Get a Better Life!!!

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Abandon That Negative Mindset

on February 4th, 2012 by Rob

All too often, I see people that say- “I hate to exercise”.

I will be the first to tell you that this is how I once felt. Sometimes I still feel that way.

But what we SHOULD feel is what I normally do- that is, exercise is not just a means to an end— to lose weight.

All the time I see bumper stickers and running gear that says “Running is cheaper than Therapy”- How true!!! I look forward to running now. I know that one of the only things that gets me out of bed sometimes is the prospect of seeing my friends and drinking coffee and visiting after a run.

My point is- it didn’t happen overnight, but if you can stick with it and find some friends—– exercise can be something to look forward to and enjoy.

Remember, Get up!!! Get Moving!!! Get a Better Life!!

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Yep- That Was Me!!

on January 19th, 2012 by Rob

Harriette Cole- United Feature Syndicate

I have had so many e-mails asking if that was me in the Sense and Sensitivity advice column the other day. I am flattered by some of the mail. I hope that I can continue to inspire everyone to try to make positive changes in your life and in your health.

Here is the letter that I wrote to them… it was in response to a person in Jackson MS that said that they were Lethargic and were having trouble losing weight.

BUDDY SYSTEM KEY IN BATTLING OBESITY-

Harriette,

Wanted to make a quick response to Lethargic, Jackson MS.

I think that your tips for Lethargic, were right on. The things that you suggested were excellent.. especially your last sentence— suggesting that Lethargic “Tell yourself you are worth it, and then do something every day.” I think that this might be the most important part of the process. Until we are ready to realize our “self-worth”, it can be very difficult to “Get up! Get Moving!! And Get a Better Life”.

I too was an obese person living much the same situation. No matter how hard I tried, I was unable to get going. A HUGE part of my success was finding a group of people that were trying to realize similar goals. Once I had that support group, the task and hand became so much more attainable.

Yes, walk around your neighborhood. But find some friends… some work-out friends, to do it with you. Go to the gym—- but it is SO much easier to get there if you have something to look forward to (i.e.- seeing your friends). And always remember the old axiom, that “Misery loves company”— It’s true!

If Lethargic would like to contact me. I am also in the Jackson Miss. area. I have a blog, www.weighdownsouth.com and have been successful in not only losing some weight, but in keeping it off for over two years. I would offer to let Lethargic come and do some workouts with me… if they are up for it.

I changed my life. And believe me, if I can, anyone can.

Remember- Get up!! Get Moving!!! Get a Better Life!!!!

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Millsaps Cross Country Fund Raiser

on January 10th, 2012 by Rob

Check it. About that time again. And this one is for my friend Andy Till. Come on out and join us if you can.

Race is February 11th at 9:00am!!

This is an open 5,000 meter cross country race. You can walk it or run.
Feel free to form a team with friends or compete individually.
Proceeds benefit the Millsaps Cross Country and Track & Field Team.

Awards:
* Top 10 male and top 10 female receive medals.
* The overall male and female winners will receive gift certificates for pizzas
from Pizza Shack and gift certificates for shoes from Fleet Feet.
* 18 and under male and female will receive trophies.
* Masters and Grand-Masters male and female winners will receive gift
certificates for pizzas from Pizza Shack.
* The winners of the team divisions will receive gift certificates for two large
pizzas from Pizza Shack.
* The first male to break 15 minutes and the first female to break 17:45 will
receive a $500 gift certificate to Fleet Fleet.

Directions to Choctaw Trails:

From Jackson – I-20 West towards Clinton, take the Springridge Rd Exit,
left on Springridge Rd for 1.5 miles, left at McRaven Rd (stoplight), drive
1.5 miles and Choctaw Trails will be on your left.

Team Divisions:
Teams are made up of 5 runners and the top 3 times will be averaged.
There is a male and female division.

Contact Coach Till if you have any questions. andy.till@millsaps.edu
www.msracetiming.com

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Don’t Add Those Extra Pounds at College

on September 2nd, 2011 by Rob

I swear, I think this is me from my freshman year!!! Well, not sure I was ever this thin but you get the idea.

I have said many times that college is really not a place to learn. It is a place to practice. Practice life that is. For many… including me, it is or was the first time away from home. It was the first time that I was able to make choices completely on my own. I didn’t do such a good job.

See… I went to Ole Miss. A place that one of my friends has described as Disneyland with a bar. It really is the happiest place on earth… except Sunday afternoons when you are hung-over and you have a paper due and you can’t believe what you did last night… and “What!?!?!?! I hit on who??????? —— different story for a different day. But you get the idea. I for one did not make those good choices.

Well, how do you make them? Believe me, I know it is much easier to go to Wendy’s and get something than to cook. Almost impossible to cook in a dorm room and frankly, my apartment was not much better. Not because it was not equipped…. because I was not equipped. See, my Mom had done all my cooking up to that point.

Well, here are a couple of tips to help you along.

1. Two words- FRESH FRUIT. Easy as easy can be. Honest to God… all you have to do is run it under the water and you eat it. Grapes, apples, peaches—- geeesh, if you go with a banana you don’t even have to stick it under the water.

2. Salads at the fast food joint. Just don’t get all the dressing on there. Worst part of a salad and can make it WORSE than a burger.

3. Chicken and baked potatoes at the fast food joint. These were the staple of my diet when I was in the People Magazine Weight Loss Challenge. I would go to Back Yard Burger regularly and get a Blackened Chicken Sandwich, baked potato with just a little butter and un-sweet tea. Worked like a charm.

4. Nuts- eat these as snacks, weather it is in your dorm or your car. Just watch the portion sizes as they can be full of fat. But overall, I promise you these are better than Twinkies!!! No brainer.

These are just a couple of tips that you can use. Also, get to the gym. Most colleges of any size are going to have a gym for students. Probably part of your tuition that you can use it…. or maybe your activity fee. You are paying for it (or at least your parents are) so you might as well use it. Go there. Hang out. You can find some people to work out with. Play basketball with. Get moving with. When you go away to college, you will be meeting all kinds of new people- might as well be the right kinds. Use it as an opportunity to make “work-out” friends if you have never had them before.

Most of all, make the right choices about alcohol. I want everyone to have a good time and to fit in and make friends and chase girls and all that… but for the love of God, take it easy. Young people’s minds are effected by alcohol differently than older people.

Remember, Dean Wormer says that fat,drunk and stupid is no way to go through life.

Get up!! Get moving! Have a better life!!!!!

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