NOW WHAT?

Avoiding the stumbling blocks!

what now

“Two roads diverged in a wood and I – I took the one less traveled by, and that has made all the difference.” – Robert Frost

The road to success is paved with hard work. There are no short cuts, and every journey is an individual one. Two of the most destructive stumbling blocks you will encounter are:

  1. self-doubt
  2. unsolicited advice

If our hearts condemn us, we know that God is greater than our hearts, and he knows everything. – 1 John 3:20

Self doubt is often created by the internal worry that we somehow do not measure up to the task, whatever it may be. In his famous book The Power of Positive Thinking Norman Vincent Peale gives us the secret to happiness: “The way to happiness: Keep your heart free from hate, your mind from worry. Live simply, expect little, give much. Scatter sunshine, forget self, think of others. Try this for a week and you will be surprised.”  Self doubt tells us that we can’t succeed, we’ll never win, and that happiness in the form of success will be forever denied us because we are not good enough. The key to remember is that if we were born with a healthy ‘normal’ body, we have the same opportunities in life as any other individual with a similar origin. Sometimes we’ll have people along the road of life to encourage and help us , and sometimes the journey will be a hard and lonely one. The strongest people in life have managed to cast away self doubt and pave their own paths. There is great power in succeeding at a challenge we have set for ourselves. The reward is knowing that we accomplished what the naysayers  told us we could not do. God never gives us anything that we cannot overcome.

road-image-1663526_1920

The Narrow Gate

In everything, then, do to others as you would have them do to you. For this is the essence of the Law and the Prophets. Enter through the narrow gate. For wide is the gate and broad is the way that leads to destruction, and many enter through it. But small is the gate and narrow the way that leads to life, and only a few find it.… –Matthew 7:12-14

“if it ain’t broke, don’t fix it” – Burt Lance

Always consider the source when receiving unsolicited advice. Someone telling you not to fix something that works will hold you back from finding a better way to do it. Likewise, if you are doing something that  is working for you, but which is not the way that someone else is doing it, remember that everyone is different. What works for you MIGHT not work for them, and vice versa. As long as you are not doing something illegal or immoral, if it works, keep doing it.  Just because ‘everyone else is doing it’ doesn’t mean you should do it too just to appease them. The only person you are competing with is yourself.   You just need to check yourself to see if you are improving. This is easily accomplished by keeping careful records of your progress. For example, I myself have been struggling with my weight for years, and it took a lot of trial and error before I chanced upon a diet and exercise program that worked for me.  I have carefully monitored and recorded my weight for years. It wasn’t until about three years ago that I discovered a few dietary supplements, meal plans and exercise programs that broke the chains that had been holding me back.  Nine months ago I began competitive running, and now I monitor my progress with that, so I see the results. More importantly,  OTHER people have taken notice of the external changes to my physique, and they have been inspired by it. Actions speak louder than words, and results are hard to argue with. The proof is in the pudding.  If it works, KEEP doing it, never quit, never surrender!

The most important thing you can do in life is to lead by example. You are being watched all the time by everyone in your life, whether or not you are aware of it. It is better to be held up in high esteem as an example of what is possible, as opposed to being a cautionary tale of what NOT to do in life. There are too many fools who took the short-cut down ‘Easy Street’ which lead to destruction. If you want to be happy for the rest of your life, live your life the right way, and remember that life is YOUR life, and you are the one who need to live it. As always, I wish you success and happiness!

THE END IS THE BEGINNING!

Life is a journey!

the end is the beginning

“Be decisive. Right or wrong, make a decision. The road of life is paved with flat squirrels who couldn’t make a decision.” – Anonymous.

In his second letter to Timothy, the Apostle Paul made a metaphor between his life and career in the first century church equating it with a road race.  

” I have fought the good fight, I have finished the race, I have kept the faith.” – Paul the Apostle (from 2 Timothy 4:7)

This was one of the many ways the early leadership of the church created bridges between people to connect unfamiliar concepts to various individuals. As I began running road races last year in 2019,  I quickly came to realize how appropriate this comparison was. Before I even attempted my first 5K, my goal was to run a marathon. 5K is 3.1 miles, and a marathon is about nine times that at 26.2 miles. I was inspired by Nathan Maxwell  @socialshark , a friend on Twitter who was an ultra-marathoner. Nate and I connected through a love of coffee. When the internet was in its infancy, it was referred to as The Super Information Highway. Now we have social media sites like Twitter and Facebook. The thing about social media is that it allows individuals to share ideas, images and information of all sorts at a rapid-fire pace, with little or no filter. This double-edged sword has both brought some people closer, while at the same time destroying some relationships.   I am often amazed at the number of people around the world who check in regularly to read my weekly Sunday opinion piece. It is quite humbling.  

Running is a lifestyle choice. Like many things, you do it for as long as you can, on a regular basis. Once you quit, often there is no going back.

 “The end is in the beginning.” – T.S. Eliot

The First Key to success in life is proper planning executed at an early time. If you fail to plan, you plan to fail. I am currently using a lot of racing and health metaphors because of the interconnectivity of health and wealth. I’ve said it before, and I’ll say it again, “Your health IS your wealth, and your wealth IS your health!” As I prepare for my first marathon at the end of 2020, today I run my first official race of the year, a 10K in Muhlenberg PA. Last year I ran a dozen races, from 5Ks to half-marathons. In 2020, my plan is to run twice that, both in distance and frequency. Each of these races has an entry fee. Had my finances not been in order, I could not afford to do this. As an athlete in training for competition, I have certain nutritional requirements. Dietary supplements , special meal plans, and better quality organic produce all cost money. Again, had I not taken steps years ago to fix my finances, I would not be in a position to afford these added costs. Not to mention I also need to buy quality running shoes and gym clothes.  

The Second Key to success in life is you have to want it. That should be obvious, but saying you WANT it and actually wanting it enough to do the work to attain the goal are two different things. When you really WANT something, the effort you are putting into attaining that goal should be outwardly apparent to anyone observing you. Actions speak louder than words, but RESULTS shout from the rooftops! 

metaphor-1209691_1920

The Third Key is not giving up. The road is long and hard, and there are many stumbling blocks.  My most grueling 5K of 2019 was a night run obstacle course, The Zombie Fun Run. The ‘fun’ stopped when I wrenched my knee as I slipped on a muddy hill. I was terribly concerned with each painful step that I would not be able to finish, but I managed to limp my way to the end. In a couple of days, I was right as rain again.  The first half-marathon I ran two months prior also was fun, until I hit the 9th mile, and was breaking personal distance records. That was when I started getting leg cramps.  I also limped to the end that time.  DNF (Did Not Finish) is currently not in my vocabulary. I have completed every race I signed up for. ONLY once (during the Chobert Challenge 15K trail run) was I DFL (Last), but I did finish.  Often when I am in such trying periods, struggling to reach the finish line, another quote from the Apostle Paul comes to mind.

“I can do all things through Christ who strengthens me.” – Paul the Apostle (from Philippians 4:13)

Just like Nate’s Twitter posts inspired me to begin running, other folks I have connected with have inspired me to continue. One fellow runner who is truly amazing is Bruce Cronrath. Bruce is 76 years old, has a replacement knee and still runs half-marathons.  Whenever  we race,  he’s usually a few minutes faster than I am. I currently run about a  12 minute mile, and outweigh Bruce by over 100lbs. Bruce is a Vietnam  Vet and a credit to our country. He is the perfect example of never giving up, and demonstrates what is possible when you devote a lifetime of dedication to a healthy lifestyle  . I hope that when I reach his age, I have his level of stamina and endurance as well.

20191208_113856

Hopefully I have encouraged you through my blog to rise to new heights in whatever pursuits you wish to engage in. You can accomplish it as long as you give it everything you’ve got and never quit!  As always, I wish you success and happiness!

IMG_20191026_163544

WHAT’S YOUR VISION?

Go for the gold in 2020!

WHATS YOUR VISION

I am an old man and have known a great many troubles, but most of them never happened.  – Anonymous

gold-bar-4721364_1920

Having put 2019 behind us and recuperated with a long winter’s  nap we are now faced with a fresh new year.  2020 is a golden opportunity to begin again. We can brush off our failures, learn from our mistakes, and build up higher from our successes. The future is mainly how we see it. The term 20/20 is used by optometrists to describe normal, clear and ‘perfect’ vision in a person.  So your primary goal in 2020 is to make your life this year better than it was last year. Everyone faces difficulties in life, but no one ever said life was going to be easy or fair. Living is a process that we all go though  and some of us will always be more successful than others. There will always be someone smarter, faster, richer and better-looking than you. That is NO excuse to give up and do nothing. Nothing happens by itself. Success is a process that takes action, time, hard-work, resources, and most of all, determination. The moment you say ‘I can’t’, you are DONE! Many people defeat themselves before they even start due to their negative outlook. You cannot have a positive life with a negative mind.   

puzzle-1686920_1920

Define your terms!

Say what you mean, and mean what you say.

  • Action : the fact or process of doing something, typically to achieve an aim.
  • Goal : the object of a person’s ambition or effort; an aim or desired result.
  • Idea :  a thought or suggestion as to a possible course of action.
  • Plan : a detailed proposal for doing or achieving something.
  • Process:  a series of actions or steps taken in order to achieve a particular end.
  • Strategy : a plan of action or policy designed to achieve a major or overall aim.
  • Vision : the ability to think about or plan the future with imagination or wisdom.

The plans of the diligent lead to profit as surely as haste leads to poverty.– Proverbs 21:5

Clarity of vision begins with the understanding that certain actions have to be undertaken to achieve the desired goal.  It is a PROCESS! You must learn to crawl, before you learn to walk. Success takes steps. Overnight success stories are so rare as to be practically myths. ‘Get Rich Quick’ schemes are the pursuit of fools. If being successful were THAT easy, EVERYONE would be wealthy.

idea-1855598_1920

 

Lead by example!

Your actions speak louder than your words. There are countless motivational speakers and coaches on the lecture circuit. The reasons for this are as varied as the number of self-improvement books on the shelf. They are all variations on the same theme, and as the Bible says, “there is nothing new under the sun.” The best type of motivation comes from within. YOU have to want it! YOU have to do it! No one can live your life for you.  When YOU decide that ‘enough is enough’ and that ‘something must be done’ is when the process of self-discovery and healing begins. This is YOUR LIFE! I want you to be happy and successful, but I can’t do the work for you. I can give you the tools but you must use them and do the work yourself.  It will not be easy, but I assure you, in the end it will be worth it.

plan-1616237_1920

In 2019, I took up distance running with the goal of working towards eventually running a full marathon or longer. A marathon is 26.2 miles. My first official run of 2019 was a 5K race (3.1 miles). I trained for two months before I even undertook that initial run.  Prior to that first run, I had no idea how I would physically handle the challenge, but I was determined to complete it. Over the course of 2019 I ran a dozen official timed races ranging from 5Ks to half-marathons. As I built up to the longer distances, the shorter distances became cakewalks.   I put my fitness plan into action and began the process towards achieving my goal. Along the way, I received great advice and encouragement from peers in the running community who lifted my spirit to greater heights.

20200101_100534

I hit 2020 running from the first! On New Year’s Day January 1st, 2020 I ran my first un-official  5K race with another runner in my running pack. It was just the two of us, mono a mono. It was symbolic as Steve Capozello  was much faster than I, so I had no expectation of beating him.  The result was not the important part, running the race was. Next Sunday Jan 12th 2020 is my first OFFICIAL race of the year, number 2 in the ‘Shiver by the River’ winter running series held in Muhlenberg PA on second Sundays from December through March. In 2020 my plan is to have at least one OFFICIAL race every single month, sometimes running up to four races. I intend to run twice as many races as last year with the goal of running a full marathon in November. Again, had I not started this process of self-improvement I would not be able to attain these milestones that I have been reaching along the way. It was NOT luck. I did the work, and I ran the race. I share this with you not for bragging rights, but as encouragement to demonstrate that it IS POSSIBLE to do. You just have to want it first! As always, I wish you success and happiness!

A LONG WINTER’S NAP

Wrapping up 2019

A LONG WINTERS NAP

“A Visit from Saint Nickolas” is a well-known poem written by Clement Clarke Moore in 1823. Some people refer to the poem by it’s opening line, “‘Twas the Night Before Christmas”.  This traditional poem was written by Moore for his children, a fairy-tale to amuse them, and he originally published it anonymously.  The eight line of the poem  “Had just settled our brains for a long winter’s nap.” As we wrap-up 2019 and put a bow on it, this is perhaps the best piece of advice I can leave you with.

I started writing my blog http://www.InstantCoffeeWisdom.com over two years ago on September 10th 2017. This is my 113th article.

The vast majority of our troubles are wealth related. Improving our wealth situation is key to improving our lives to attain success and happiness. Wealth is not only about money and finance, there are three main components of wealth . 

  1. Money is the first thing people think of. It’s nice to have, but it’s just a tool. Like any tool if you misuse it, you will break it, or hurt yourself. You must learn to use it responsibly and skillfully.
  2.  The second is your health, and more precious than silver or gold. Investing time, money, and effort in attaining the peak of physical health will do wonders for your attitude.  
  3. Last but not least, is your wealth of knowledge.  The more wise you become, the greater your chances of stumbling upon the solution to whatever it is that is holding you back from achieving your dreams. Oftentimes, it is a sobering revelation to discover the greatest obstacle keeping us from accomplishing our goals is ourselves.

IMG_6345

In three days it will be Christmas Day. Six days later it will be New Year’s Eve. The year is more or less over.  Aside from a few last-minute-gift shopping, and maybe wrapping some presents, it’s all downhill from here. The hard stuff has be done, or never will be at this point. If you busted your ass this past year, take the remaining days to rest. You’ve earned your long winter’s nap. Bask in the warm glow of your accomplishments as you look back upon all you did. You earned it. 2020 is days away and you need to rest-up so that you can achieve new heights in the coming year!

On a personal note, my greatest accomplishment this past year was training to run half-marathons, something which was greatly aided by the encouragement and knowledge shared by the running community. Yes, I DID THIS, I did the work and I ran the race,  but I truly believe I could not have done it without YOU backing me. I ran eleven races, everything from 5K to Half Marathons. My ‘Twelfth race of Christmas’ will be the Kris Kringle 5 Mile Run in Leesport PA on December 29th 2019. In 2020 I plan to run twice as many races as I continue to train towards running full marathons, and eventually ultra marathons.  A side effect result of my  running is that I have encouraged others to do likewise. A year ago, I could not have done this, now I can. You change the world by your example, not your opinion. Be the change you wish to see.

On the flip side, if your had a lack-luster year, take a long hard look in the mirror. Don’t play the blame game, OWN IT.  If you did little or nothing, YOU did little or nothing.  The one thing we all get each day is the same 24hrs. The wealthy and the poor, the successes and failures, and the happy and the not.  If you’re not an example, then you become a cautionary tale. Don’t be ‘THAT GUY’.  We all have a ‘THAT GUY’, someone we know in life who did nothing with their life, and we can’t fathom why they ‘let themselves go’. Everyone wants to be around successful happy people. Their positive energy draws folks like a magnet. Like the angel Clearance reminded George Bailey in the film ‘It’s a Wonderful Life’, no man is a failure if he has friends.  But don’t despair, God allows U-turns. Christmas Day is in three days. Enjoy the wonder and beauty of the season, and take a long winter’s nap.  Rest up, in six days it will be New Year’s Eve. Pick yourself up, dust off your failures and start again. 2020 is a whole new year.  Don’t waste it! Learn from your mistakes and try something different. If you don’t know where to start, I have written 112 other articles covering just about every aspect pertaining to self-improvement.  The one thing have been doing ever January 1st for years is I read the Gospel of John. It’s one of the 66 books of the Bible. Christmastime is inseparable from Christ, and there are many sources of inspiration and encouragement to be found in the pages of the Holy scripture. I could not have reached the height I have attained without Jesus. God is good, always!   

IMG_6348

 

http://www.InstantCoffeeWisdom.com will return in January 2020 with new content. Merry Christmas, Happy New Year, and as always I wish you success and happiness.  

THE CHALLENGE OF WINTERTIME!

You got this!

THE CHALLENGE OF WINTERTIME

Money invested in your health is money well-spent.

Peloton is the ‘Rolls Royce’ of exercise equipment. If you’re willing to spend thousands of dollars on a single exercise bike or treadmill for your home gym, you want the best quality possible. Peloton’s gimmick is that once you buy their machine, you also must pay a monthly membership fee of $39.99 to access their EXCLUSIVE, on-demand live streaming exercise classes.   

In a widely mocked 2019 Peloton Christmas commercial, a husband surprises his thin attractive wife (played by actor Monica Ruiz) with a Peloton Bike for Christmas. The wife then spends an entire year documenting her use of the bike for her social media accounts, ultimately watching a compilation highlight video with her husband where she thanks him for the gift that ‘changed her’. The ad has been labeled as sexist, alarming and cringe-worthy.     

Actor Ryan Reynolds who is also the owner of Aviation American Gin immediately hired  Monica Ruiz to ‘reprise’ the Peloton wife role for his gin commercial.  In the follow-up Aviation Gin ad  (which spoofs the original ad),  she is now divorced, staring blank-faced and sitting in a bar with concerned girlfriends. They give her multiple martinis to guzzle as they tell her she’s ‘safe now’ and she ‘really looks great’.  I don’t know which of the two ads is worse, but I am leaning towards the second.

Over the course of a person’s life, they will earn millions of dollars IF they work hard, and invest their money wisely. In that same period, they will only have ONE body, so staying fit and healthy is of the utmost importance. No one wants to spend their life feeling weak and sickly.

Physical fitness is a personal decision. The ONLY one who understands the trans-formative journey towards better health is the person on that path. I began running at the beginning of 2019, and this past year has been a year of personal transformation. I am in my best physical condition in years as a result of my personal commitment to my physical improvement.

Are you in, or are you out?

panorama-1981187_1920

Winter’s chill adds a new challenge to a person who has taken stock in their own health and well-being.  Frigid temperatures tend to keep the fail indoors huddled around a heat source. IF and only IF you are truly committed towards improving your physical health, you only have two exercise options. Indoors or outdoors.

I do NOT own personal home gym machines. It is my opinion that unless a person has a very good reason for buying home gym equipment, their money could be better invested elsewhere. Gym equipment depreciates in value faster than automobiles.  In addition to the expense, these exercise machines take up space.  There are many gyms chains nationwide (such as Planet Fitness) that have the latest machines,  local branches open 24 hrs, and some offer memberships as low as $10.00 per month. Plus if the equipment breaks, it’s not your problem!

I train indoors, but I run outdoors for competitive races which are offered almost every weekend including WINTER. As each of these  races have entry fees, I limit myself to not more than three a month. Usually it’s once a month, sometimes twice. Running is a lifestyle choice understood only by fellow runners. The running community is a great source of encouragement and motivation. When you run with the pack, you run with the pack. When you join a local running club, you will make new friends and see familiar faces  at local events.  The key takeaway to remember is that athletes must always be in training for their next event.   

IMG_0449

Baby it’s cold outside.

Winter weather is highly unpredictable. When running outside you MUST dress appropriately for the conditions.  There are days in December in the area of South-Central Pennsylvania with temperatures of 50° F (10° C) or higher, and days with temperatures below freezing  (32° F, or 0° C). Wind gusts can cause temperatures to suddenly plummet.  Exposed skin can become damaged from repeated and prolonged exposure to cold temperatures, so it may be necessary to wear protective gear such as a balaclava and gloves if you are spending long periods of time outdoors. After returning indoors, be sure to treat your hands and face with a nourishing skin cream to help skin heal.

Investing in proper exercise garments is always highly recommended. Clothing designed for outdoor exercising should be thin enough to exercise in, while being thick enough to retain enough body heat to keep you warm. You should dress in layers to be able to remove some clothing if you  become too warm. I have personally worked up a sweat running 10K in subfreezing temperatures.  The ‘track suits’ of today are much more advanced than your father’s gray jogging-suit.   Wonders have been wrought due  to the creations of both Thinsulate  and Polar Fleece in 1979. If trapped body heat is still not enough to keep you warm outdoors, it’s even possible to purchase electric heated garments.  I have seen people run outdoors in winter wearing shorts, while others looked like they were dressing for an expedition to the North Pole. During themed winter races like The Santa Run, The Jingle Bell Run, or the Kris Kringle Run, people have dressed like Santa Clause while running.   Only you know what clothing is comfortable for you to wear, so dress accordingly.

santa-2097876_1920

It’s cold and DARK out there.

As the daylight hours tend to be much shorter in winter, outdoor runners need to be visible to passing cars. I am always amazed by the number of people who ware black clothing at night and cross the street in the middle of the block.  Add icy streets and tragedy is all but assured. If running, jogging, or speed-walking outdoors is not possible for you during daylight hours, keep these safety tips in mind:

  • Cross at crosswalks, with the light.
  • Always look for cars which might not stop.
  • Carry a runner’s flashlight which can be worn on sneakers, belt, wrist or headband.
  • Wear a reflective safety vest, or harness.
  • Run on well maintained trails or streets.
  • Run with a buddy, or in a group if possible to insure safety.
  • Always pay close attention to your surroundings.
  • DO NOT run in bad sections of town, or in public parks after sunset.
  • Always carry your mobile cell phone so that you can call for help if something  happens.

Just because it’s wintertime doesn’t mean you can’t maintain your active healthy lifestyle. Obsessed is a word lazy people use to describe dedicated individuals. Your health is in your hands! You got this! As always, I wish you success and happiness!  

running-man-1081944_1920

IT’S ALL IN THE TIMING!

Unleash your full potential!

ITS ALL IN THE TIMING

(This is part two of a two part series on nutrition and exercise. for part one read FOR YOUR OWN GOOD!)

The human body is a complex biological machine.  Your brain is the most incredible computer in existence, but many of our biological functions operate automatically with an innate intelligence. We do not need to tell our heart to beat, our lungs to breath air, etc.  Like any machine, there is a natural rhythm and flow of operation, and an energy source must be maintained to provide power.  When we disrupt our normal rhythm of operation, or our source of energy by altering our diet, we throw our body into chaos. The innate intelligence of the body will take counter measures to assure survival.

Whenever we do not drink or eat at regular intervals the body will automatically enter starvation mode. A person can be starving and dehydrated while being overweight because the body has slowed down, or even shut down key metabolic functions because the flow of nutrition was disrupted.

In order to reach your full health potential, a conscious effort must be made to maintain a regular schedule of nutrition and exercise.  When you enact a strictly regimented diet and exercise plan you unlock your bodies full potential. It can recover quicker for illness or injury,  fight infection better, and last longer. You have the potential of adding years to your life, and that worth more than any amount of money. Your HEALTH is your WEALTH!

Let’s call it a day!

A day is 24hrs, and most active people break these up into three equal sections more or less. Although the can vary slightly from person to person, for argument’s sake let’s assume we sleep 8hrs, work 8hrs, and play 8hrs. (Play meaning anything that is not work) The body’s innate intelligence uses these established sections as a basis for setting our biological timing. Our body is most ‘happy’ when everything is ‘normal’ and regularly occurring. We maintain  an normal sleep cycle, eat proper nutritional meals and snacks at regular intervals, and exercise at about the same point.  When these conditions are met, we USUALLY have a healthy, functional metabolism. (Sometime years of neglect, prescribed medications, or advancing age will mess with our metabolism, in which case it might be wise to seek the advice of a qualified medical professional.)

BREAKFAST TIME!

breakfast-1663295_1920

The English word we use for the first meal of the day is a combination of two words BREAK and FAST.  During our 8 hour sleep cycle, our intake of nutrition was cut off. We expended energy maintaining our life functions, and we expelled water vapor in a breath. Some of us may have awakened during the night for a bathroom break. As such, our body has been experiencing a period of fasting, and we BREAK that FAST with our first meal. All of your meals should be a balanced combination of the seven major nutrient classes : Carbohydrates (carbs ,or glucose), Lipids (fats), Proteins, Dietary Fiber, Vitamins, Minerals, and Water.  ESPECIALLY water! You should have water with EVERY meal, and at regular intervals throughout the day, such as right after waking, after exercising, while being exposed to extremes of heat, and before bed.    

fitness-3168246_1280   

Avoid fad diets that restrict or totally eliminate any of the vital nutrients for life, and instead focus on BALANCED meals. Totally eliminating fats is not good for you, nor is cutting out carbs. Not getting enough protein is also very bad. If you aren’t getting enough vitamins or minerals in your diet, you may have to take some supplements, but healthy nutritious foods SHOULD supply many if not all of your recommended daily allotments.  Vitamins and their connection to our health  were discovered over a hundred years ago. Originally ‘vitamine’, the term was coined in 1912 by Casimir Funk. Multivitamins have been around for decades,  but every vitamin company out in existence will claim their ‘wonder pill’ will meet all your needs and is better than their competitor’s product.  Some vitamins can even build up in our bodies if you take them too often, reaching toxic levels. Some our body can’t store at all, so we need a regular supply.  There are OVER forty major vitamins and minerals, and the amounts needed vary by individual.

pills-3673645_1920

KEEP IN MIND: The nutritional needs of the professional athlete in training for competition are VERY different   than the average ‘couch potato’. The Standard American Diet (SAD) is about 2000 to 2500 calories per day, 30% each from fats and protein,  with the remaining 40% from carbs.  Athletes require a higher amount of protein in their diet, and a higher caloric intake. For example, a runner racing in a half-marathon will burn approximately 2000 calories during the race. This is why food is provided after sports.

Also after a period of prolonged exercise, or a sporting event your muscles require vital nutrients immediately! You have a 45 minute window to replenish expended energy stores to feed and repair damaged muscle fibers. Proteins and amino acids are vital to restore and build muscles after strenuous workouts.   This is part of the natural timing of a healthy metabolism.

Your muscles operate in three phases

The Energy Phase This is when your muscles are burning stores of glycogen to produce the levels of energy needed for the activity.  Taking in carbs during the activity can extend endurance and delay fatigue by maintaining blood glucose levels.

The Anabolic Phase– This is that vital 45 minute period after your workout when your muscles need  protein, amino acids, carbs, minerals  and vitamins, as well as water to repair damaged muscle fibers.

The Growth Phase–  After the Anabolic Phase, your muscles use the provided nutrients to repair and grow muscles. During this recovery and ‘rest’ period, your muscles become insulin resistant, so eating at this point isn’t helping your muscles recover at all, and any unneeded nutrition you ingest is stored as fat.

This is why eating late at night, or right before bed is a major health mistake.  Your body naturally and automatically stores unneeded calories as FAT. Carbs (SUGAR) are stored as FAT, Fat is stored as FAT,  EVEN excess protein is stored as FAT!            

If you want to be healthy for the rest of your life, maintain a notorious balanced diet with the recommended  amount of vitamins and minerals, exercise regularly, and follow the natural rhythms of your body by maintaining a regular eating, sleeping, working, and playing schedule. Remember, timing is everything! As always, I wish you success and happiness!    

RUN FOR YOUR LIFE!

(Your life may depend on it someday)

RUN FOR YOUR LIFE

“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.” — George S Patton

Two hikers stumble across a grizzly bear and her cubs. The enraged mama bear snarls and charges towards them. As the two men turn to flee in terror, the one says “We’ll never make it, we can’t outrun the bear!”  His buddy replies, “I don’t need to outrun the bear, I just need to outrun you.”

That’s an old joke, and you’ve probably stumbled across it before. Often it gets recycled or changed a bit.  Lately it’s been used pretty often in the popular Zombie Apocalypse Fiction genre.  One traumatic  example was in the second season of TV’s The Walking Dead when Shane shot Otis so he could outrun the zombies chasing them by sacrificing his buddy.  In the move Zombieland, Columbus had 33 survival rules, but his NUMBER ONE RULE was Cardio. “To escape a pursuing zombie you will need to out-run it, and this means being in good shape. ” There is even an running app for your smart phone called Zombies, RUN!

Many people take running for granted, often fooling themselves into believing that if they ever needed to run, or run FAST and far , they could if they had to. You’ll never know how far, or how fast you can run unless you make time for a regular fitness regime that includes cardio.  Now besides entertainment, end of the world Zombie fiction is good for getting people to THINK about what they what they would do if the unthinkable happened. When a natural disaster such as hurricane Katrina or Sandy suddenly devastated coastal regions would you have  fresh water, power, or food? What about tools, and other supplies. So let’s assume you were smart and did have a ‘bug-out-bag’ with supplies ready and waiting for an emergence. Could you strap it on your back and walk with that load  for miles if need be? Could you?

Two out of every three Americans are overweight, and half of those are obese. Being FAT is not healthy. It is bad for your heart, your veins, your bones, and your mental state. It is bad for every part of your body. I should know, I’ve been struggling with weight issues for years, and two years ago I embarked on a vigorous diet and exercise program to get my life back on track once and for all. Understand this above all else, it is impossible to lose weight by exercise alone. Exercise just helps to strengthen and tone the body. You’re food is your fuel, and your body needs the best possible nutrition to build strong bones and muscles. As a stress eater, I know that it is a struggle to give up comfort foods such as chocolate, cake, and pizza. Trust me, I know all about it. It is a daily struggle of mind over matter, but once you establish a daily routine and stick to it, you will see results. It will NOT happen overnight, all good things take time. The important thing is to start.

The Power of Positivity

When you feel good about yourself you feel better physically, and vice versa. I was in a bit of a funk a year ago because my weight had hit a plateau which is common.  So I needed to change what I was doing as far as both diet and exercise. After all what is the point of being rich and successful if you’re too sickly or overweight to enjoy the fruit of your labors? Doing NOTHING is not an option. When I was fatter, my knees hurt. Running was not an option in that state. As I began losing weight, the knee pain lessened and I started doing the elliptical more and more at the gym. And I began to see results so I started feeling better about myself. Obesity causes mental illness, such as depression.  Over the past two years I’ve managed to lose about 60 lbs so far, 30 last year, and 30 this year.  Last summer when I lost the first 30 lbs, I was on vacation and a cute waitress at my favorite cafe noticed, and told me I looked really good. That one compliment made my entire year and provided the impetus  to train even harder. So I decided to try running.

637042639003493998

One of my friends on Twitter is Nathan Maxwell @socialshark . I met him though CoffeeChat. He’s an Ultra endurance athlete, married with six kids. He started running 11 years ago and at the time he too was overweight, and couldn’t run one mile. Since then he has trained incredibly hard and to date has run more than 60 ultra marathons and four 100 milers. He has been (and still is) an incredible source of inspiration and motivation. I am fully convinced that I would not have reached the level of running I have currently achieved had it not been for his knowledge, wisdom, and encouragement.  Almost six months ago, I ran my  first 5K, that’s 3.1 miles. Since then I did a 15K Trail Run, uphill with 4 creek crossings in 90°F heat, and two weeks ago I ran my first half-marathon (13.1 miles). On October 13th I’m running another half-marathon, and four days later I have a 5K night run planned. I hope to run a full marathon in a year or so once I get my times down on the half-marathon.

beforeafter

If there is one thing that I can say about the running community, it is filled with people who encourage and support other runners. I have been told that I was AMAZING more than once, and have gotten many thumbs-up, fist bumps, and high-five palm slaps. Likewise I have passed on encouragement to fellow runners, including one man  who decided to run his first 5K at age 70. And yes, Richard finished, and he wasn’t last! Even if he was, the point is running the race, and not giving up. I was dead last when I ran the Chobert Challenge 15K trail run. I burned over 2000kcals and was exhausted and staving when I crossed the finish line, but I did it, and there was even pizza waiting! Next time, I won’t be last. My first half marathon was grueling, but I finished! The best thing about half-marathons and up is that you get a finishers medal when you cross the finish line. This is not to be confused  with the insulting participation medal. It is a FINISHERS MEDAL and you earn it when you FINISH.  Crossing that finish line is an accomplishment that needs to be recognized.  Each year there are over 750 marathons and half-marathons held across America. Less than 1% of the US population runs in these races.  As for 5K races and such, there are also medals awarded by divisions and gender, so you can still win first, second, or third in your bracket even if you were not in the top three over all, and your times are recorded so you can track your progress as you go for the gold! Good luck, and as always I wish you success and happiness!  

20190907_111921(1)