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!!!!

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!!!

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!!

Eat With Your Non-dominant Hand.

At one time or another, everyone goes a little overboard on snacks—- or regular food for that matter. It seems that sometimes we eat without being aware of the serving sizes— I know this is one of my hurdles that I have to overcome.

I read the other day that some really smart guys got together and did a study. Their research shows you can stop yourself simply by switching hands. They found that their participants who used their dominate hands were simply eating out of habit. It didn’t matter if they were hungry or liked the food. They were like me, just hoovering whatever was in the pantry.

If you grab the popcorn or the chips or simply put the fork in your other hand, it will slow you down and make you a little more mindful of what and how much you are eating.

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

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.

The other day, I said that it is SO much more fun to play with others. You know, like when you were a kid.

Well, I just read some information that backs me up.

According to a paper published recently by The Journal of the American Board of Sport Psychology… Several studies have suggested that social support improves exercise adherence. The need for social support is especially important in instances when the individual is self-conscious about physical features and lacks confidence and knowledge about carrying out exercise routines.

We, (me and you) have a need to belong to groups—and attend programs in which groups and friendships flourish. They provide comfort, security and meet social needs. The greater extent to which individuals feel emotionally attached to an exercise program or facility, the more likely they are to return and maintain their involvement.

Remember, Get Up!!! Get Moving!!! And Get a Better Life!!! And bring some friends when you do it!

Herman Cain, Tiger Woods, Arnold Schwarzeneggar—These guys have billions of dollars, half a dozen PGA titles, a governorship, and one near Republican Party Nomination. And it’s exactly their level of success that made their failings so shocking. (Well, that and the interns and the love children.)

Our shock is due to what’s known as the “halo effect,” a psychological phenomenon where our perception of one trait (Cain’s practicality, Tiger’s mental strength, Arnold’s Terminator toughness and strenth) influences our assessment of that individual’s other qualities—like that these men are immune to the effects of poor decisions- or they are great fathers and family men. It looks like they have it all together- but that is just the image that they have when they are in the spotlight.

A recent Cornell University study shows that people tend to perceive some not-so-wholesome meals as healthy if they are labeled with buzzwords like “organic.” The so-called health halo also makes us more likely to overeat.

My point is that these so-called “Healthy” choices can be land mines when it comes to calories and fat. Make sure that you don’t fall into the trap. Here are some examples:

1. T.G.I. Friday’s Captain Morgan Caribbean Chicken Sandwich with Sweet Potato Fries- now this is TOTALLY something that I would order thinking that “Grilled”= Good/Healthy—- As Lee Corso would say—– NOT SO FAST!!! This sandwich has a problem- the sauce. This meal alone will push you over the saturated fat that you need for a whole day (18g) and has more than 1200 calories.

2. Ruby Tuesday Avocado Turkey Burger with Fries- at over 1300 calories, this is going to be a problem if you are trying to lose weight. Just skip it— see, it is the turkey part that would fool me— Turkey HAS to be better than beef right???

3. Ruby Tuesday Chicken and Broccoli Pasta- Again, it is the name that fools you here— I would think broccoli and I would think healthy. What the title of the dish does not tell you is that the whole thing is swimming in parmesan cheese sauce. This one comes in at 1500 calories. Not a good idea.

Remember, don’t get fooled!!! Get Up!! Get Moving!!! Get a Better Life!!!!!

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!!!

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!!!

O.K.- Here is a bonus for you.

So many times I talk to people about how their weight-loss is going. By the time we get to February, it may not be going that well.

One thing that happens, is that they expect too much too soon. “Well, here I am, I am a month into this, and I have only lost 5 pounds.”—- I had a very similar experience when I was in the People Magazine deal.

Here is the thing- don’t weigh so often. There is no reason to weigh more than once a week. (I always did this right after my workout on Thursday mornings)… weighing any more than that will cause weight loss to be so excruciatingly slow that you will get discouraged.

And what do we do when we get discouraged. We get angry… then we get depressed (at least I do) and then we say, “I can’t do it.” NO NO NO… you can do it. If I can, you can!!!

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