High Expectations - A Health Brief

 

I been up, I been down....so the ZZ Top song goes.  That's me...that's my life...and probably yours as well if you've been around long enough like me! I've been on the wagon, off the wagon, thrown under the wagon...you name it...weight up, weight down.  I've probably lost as much as I've found or found some I didn't intend to, and I swear at times some found me that someone else lost!  Truth is, most of us struggle with the scale and tape measure.  Some longer than others. It's an uphill battle, and honestly we can make it harder than what it really is. What's that you ask? Losing weight, of course! Somehow I feel in retrospect that no matter what I do, I'm still not satisfied.  Is that you? I know one thing, it's a lot more fun and a lot easier to put it on than to take it off.  Surprise....neither happens overnight! However, I intend to cover much more than just body fat issues this evening...I will present you with a potpourri of wellness...healthy eating and discussing the aging process and what to expect....because regardless if you are 20 or 50 and you are reading this....there is one thing we all have in common....we are all growing older each day! Just a  quick hint...the downhill process actually starts in your 20's! So pay attention, stay calm, and read on...

 

So I got to thinking on my way home from work tonight that I needed to write a blog.  Many times I do so simply to lift myself up from feeling low.  I care deeply about health and wellness because I came so close to shutting down a couple years ago. I'm all too familiar with the battle. Perhaps to look at me now, you'd probably think I never had an issue...but oh...yes I did! One that spanned the largest part of my adulthood.  Perhaps you can relate.  Sometimes I can come off so honest, I seem harsh or uncaring...but that's as far from the truth as it can be, and if you know me very well...well, you know that.  I want to help anyone who wants to be helped! Folks, if you think you're getting out of this alive, you have been deceived! Yes, we will all die one day, but personally, I want my remaining years to be full of life...quality life, not quantity ones spent lying in a hospital bed hooked up to equipment keeping me one step from the Grim Reaper! That's just existence...where is the zest in that?  Granted there is no 100% guarantee, but I'd rather 'buy' myself a little insurance and do what I can to improve the odds.  Oil of Olay (a skin care product) used to have a commercial where the model stated, 'Grow old gracefully? I'm going to fight it every step of the way!'  I used to think that was silly...but in my wise older age, you know, I totally get it! Thus, the name 'Rebel-Fitt'!

 

So hang in here with me, this blog may be rather lengthy...but I want to humor you, educate you and motivate you to better health! Can I get an 'Amen'? So, where does one start in the battle of the bulge? Well....right where you are now, of course, you really have no other choice! There is so much to be said, so much to know....it can be overwhelming.  I'm here to help you sort thru the mess so you can be successful!  In fact, I've managed to jot down a small one hundred page list I'd like to share with you.  Just kidding....hahaha....I'll give you the Reader's Digest condensed version! (you older folk can appreciate that comment!)  Perhaps it's best I get this out there first.  Being slim is NOT an indicator of good health, however, being overweight is not healthy. Ok now, before you curl your lip up at me, and 'pfffttt' me off, remember....I've been there, I'm very sympathetic to your situation.  Don't kill the messenger, please! I implore, stay calm and read on! In 2001 I rocked the scale at about 200 pounds....at my height, that's  a BMI (body mass index) of 32.8.  Anything over 30 is considered obese.  25 - 29.9 is considered overweight.  I am now at 22.1.  Yes, that's quite a difference, and believe me, I feel it! I did it, and you can do it too. So I can hear you saying, 'but ok, I need to lose some weight, but I'm healthy....I feel great!' Understand, you may not be considered among the walking dead at this point, but know there are many 'silent killers' out there stalking your health.  Do not be deceived...there are those you will not 'feel' nor know about until you get further down the road. I'm not going to take the time right now to go into greater detail....that's for another day, another blog.

 

Let's get into the meat of the issue...c-a-r-b-o-h-y-d-r-a-t-e-s.  We all love them and typically overeat the wrong ones, like bread...which includes crackers, pastries, cookies and the like. We really need less of those and more of the whole grain types like organic brown and wild rice, sweet potatoes and even white/red/yellow potatoes, oats and other cereal grains.  These are healthy for us.  Over consumption of alcoholic beverages.  Our liver is the largest internal organ, and also the heaviest organ.  It has many important functions, one being it detoxifies chemicals and metabolizes drugs.  It takes about 90 minutes for the liver to break down one alcoholic beverage....how many people nurse a beer for an hour and a half? So, as you can see...it's easy to overload this organ and set it up for problems, which can have a domino effect in other areas. You may not like to hear this, but cut out refined white flour, refined white sugar, fast food, deep fried food, junk food, highly processed and convenience foods and soda pop.  (yes, there is still food left you can eat!) It's radical, I know, but hey, I'm a rebel...what do you expect? Enough said about that! If you need me to hold your hand, I can do that!

 

So, perhaps by now you may realize it becomes more challenging as you get older to stay healthy....that's why it is so, so important to start as young as you can....nip it in the bud! I had some food sensitivities in my mid-20's....took care of them quickly with herbal and natural supplementation (if you know me very well, you know I'm into the 'Eastern' approach to wellness....treat yourself as the whole and connected person that you are!)  Digestive issue chances increase as you age, one of those being what is called 'leaky gut syndrome'.  

 

Moving right along, let's change over to the reason I titled this blog what I did...high expectations. If I haven't said this before, I've at least gripped about my disgust with what I call the 'Hollywood image' and software programs like Photoshop that 'clean up' your appearance. The old saying 'a picture doesn't lie' is no longer the truth. Hey, I long for perfection...believe me, I hate it when I'm human (silly, I know).  We all have imperfections, but human nature dictates we not flaunt those, but rather cover them up, or as technology does, erase them.  When I was a teenager, and was dealing with acne, like 99.9% of this age group does, I used to dream about being 'older' and no longer having to deal with that.  Well, then you find out when you're in your 20's...there's 'adult acne'! Really? *sigh* And depending on other possible issues like hormonal imbalances, you can still be dealing with it into your 30's, 40's and 50's! Ugh! We get so overly concerned about image, that we aren't 'real' anymore, we're a computer generated idea of perfection. Embrace your flaws, and quit trying to grab the next cover of a magazine! You also find out as early as your 30's that body parts don't work like they used to...hair begins to thin, the skin starts to wrinkle. Why is this?

 

There is a substance in our bodies called collagen (I wrote a lengthy blog about it a couple months ago...check it out).  It is the most abundant protein in the human body and is the substance that holds the whole body together.  It is found in the bones, muscles, skin and tendons where it forms a 'scaffold' to provide strength and structure.  The level of collagen reaches a peak around 20 years of age.  That is why you start seeing changes even as early as your 30's.  The loss of this can bring on a condition known as crepey skin....which is really quite creepy....it's unsightly.  Poor diet, lack of proper skin care (quality products used consistently go a long way), exposure to the sun, pollutants in the air, heredity, weight gain/loss...all play a role  in collagen's demise.  However, all is not lost, you can supplement it into your diet with good results. (I'm going to blog on this some more in the near future)  As we age, we all long to find that 'fountain of youth', elusive as it can be...it's not just one thing, but many factors combined  that can slow it down, and buy yourself some time. Face it, you're not going to look 20 when you're 50, so get over it! If you are male, you don't have to deal with the ravages of menopause, although men go through their own 'change'.  Skin care isn't just for the ladies! Reverse the effects of gravity...apply lotions in an upward motion.  Moisture isn't just about creams....drink plenty of water...that would be half your body weight in ounces....if you weigh 150, drink 75 ounces of water a day...and more if you are sweating from exercise or working outdoors in the heat.

 

Oh my....this is getting rather lengthy, and I'm only on page 5 of my 100 pages of notes....*grin* So perhaps I should wrap this up.  There are many life lessons, and nothing so  personally real as learning them in the school of hard knocks! Some things you encounter are more important than others, but certainly your health and wellness is not one to ignore.  It would be so convenient if I could tell you everything you need to know in one article...alas, for as much as I have studied over the last three decades, I still don't know it all, and I came to realize some time back, I never will.  It is ever-changing, and you have to stay on top of it...most people can't, it's too much.  Please be sure to visit my blog, as I will continue to bring you information in this area. We all tend to have high expectations...from our appearance to our financial status. Personal training isn't just about muscles, it's much more.  There's more to health than just a walk in the park.  Nutrition is your body's first line of defense.  I've said it many times, you either feed disease or your starve it.  If you're looking for a 'cure', you're going to find it at the end of your fork my friend! As I say, 'be well, live well, because living 'well' is the best revenge!'

 

 



Collagen Supplements

 

 

There are so many supplements on the market, that it makes it easy to get caught up in the hype.  Just because a product is out there and has a following, does not mean it's necessary or safe.  Never jump on the bandwagon uneducated...do research....not from just one source but from many.  I have several trusted resources that are my 'go to' for reliable information that I have utilized for decades in my self-study.  Since most of these said supplements are promoted by a manufacturer selling their product, searching out an unbiased opinion can be frustrating and difficult.  Of course, their product is 'the best' because they want you to buy it! Stick with me on this blog...it's going to be rather lengthy!

 

Sometimes my interest in something leads me down many paths and ends up being quite time consuming, because sadly there is much conflicting information out there.  I really don't mind, I like to do the research, and then share my findings with my readers.  I figure I am not alone...if I'm interested in some particular item, there are no doubt many other people wanting to be in the know on it as well.  I have made it my mission so to speak to sift thru the hype and present simple, yet necessary details and facts so that each individual can determine if this is something for them.  What works for one person may not for someone else.  However, that being said, consistency in use will determine end results, yet keeping that in mind, most times you do get what you pay for and not all products are created equal.  This is true with probably 99.9% of sports supplements on the market.  Caveat emptor!

 

So, the purpose of this particular blog deals with collagen supplements.  It piqued my curiosity when an advertisement came across my Facebook page regarding it.  One thing that everybody shares in common is that of growing older....we are all doing that every day.  As we do this, our bodies naturally start a declining process known as aging.  Certain things just don't work like they used to. I'm sure most of us have experienced that! It's a part of life....you can accept it, embrace it, or like me, be a rebel and fight it every step of the way! *grin*  Maybe my attitude with that comes from being the youngest of seven siblings...I have a reputation to uphold! Seriously though, I see nothing wrong with doing everything you can to keep your body healthy at any age.  It's a complex duty however, as it's not just doing 'one' thing, but many.  Don't let that dissuade you however, consider it a form of 'insurance', even though there are no 100% guarantees.

 

Most people tend to blame their genes for a lot regarding their body and their health. Jack LaLanne debunked that theory in his book 'Live Young Forever', as he faced these very comments regarding his ability to age so well. (I won't go in to the detail here...read the book...it's great!)  One thing I want to mention early on is when trying something new, always allow proper time (along with consistency) to yield results.  And, just do one particular thing at a time, because if you start numerous regimens, and the results come, you won't know if it was because or one, the other, or both.  When it comes to your skin, know that the epidermis (or the surface layer) is renewed every two to four weeks.  Considering you have three main layers, the epidermis, the dermis and the hydodermis, allow 6 to 12 weeks to actually see lasting results...you've got to stick with it!  And realize it is not a once-and-done thing....it's a lifestyle change.  Why? Because you are continually growing older, so you need to make it a habit. It's a cycle, a vicious one perhaps, but a continuing cycle no less.

I am all for getting nutrients first from quality foods.  Even the most squeaky clean diet however, needs some help in the form of supplements.  That being said, do not let supplements be the 'fill in' for a poor diet....these are not a replacement for eating right, rather  they are complimentary to a well balanced diet. One of my reference sources 'Dr. Wellness' was good for background information about skin composition, but seemed to throw out the idea of getting enough collagen thru diet. I don't agree with that 100%.  As a bit of further searching, 'Health Central' was a great source of foods with adequate collagen to benefit the skin.

Really, it comes down to a lot of fruits and vegetables, and consistent consumption. So, here is the breakdown...vitamin C rich foods like oranges, lemons and strawberries, spinach, cabbage, kale, red peppers, beets, tomatoes, sweet potatoes and carrots.  There is enough variety there that it would be easy to include at least one if not several of these DAILY.  Two tablespoons of beans every day (toss those in a salad and you're good to go), Five to six prunes a day, which contain the absolute highest level of anti-oxidants you can find in a fruit, followed by blueberries.  Salmon, tuna, turkey (consume 2-3 times/week), and one tablespoon of flaxseed daily (be sure to grind up to reap the benefits)  Foods rich in sulfur such as green and black olives, cucumbers and celery are highly beneficial.  What you do not see here are any junk foods...no deep fried foods, no fast food and no soda pop.  This is exactly the diet that turned my failing health around....I speak from experience here.

One thing I gleaned in researching collagen is to apply it directly to the skin is of no benefit at all, because the molecules are too large to absorb into the skin.  However, using avocado oil in face masks and creams will aid the skin's appearance and help with fine lines and such that come as we grow older. (Oh, and consuming avocadoes daily is a good habit to take up)  And guys, this isn't just advice for the ladies...men need to take care of their skin as well! There are many collagen products on the shelves in the form of pills, powders, tablets and liquids.  The two I plan on looking further into are liquids and powders.

A little primer on collagen, 30% of protein in our body is made up of it, and the dermis is 95% collagen.  That's not only important, it's quite impressive.  There are 28 types of collagen in the human body, including type I (the stronger and tougher type) and type III (the 2nd most abundant in human tissue)  When choosing a supplement, type I should be the greater amount, and type III the lesser.  Liquid provides the greatest bioavailability, this is a critical factor in how it is digested and absorbed.  As far as potency, at least 7,000 mg. (milligrams) per serving to see worthwhile results.  Formulation.  This gets a bit more 'scientific', and having not used any of these products, I cannot tell you if all collagen supplements contain this or not, but here is what to look for: hydrolyzed marine collagen, deoxyribonucleic acid, yes....DNA...coenzyme CoQ10, ceramide, vitamin C (at least 300 mg's), hyaluronic acid and chondroitin sulfate.  And check the source....marine (or fish) is the best.  Steer clear of collagen from China, as their standards as rather lax.

Well, this blog on collagen is by no means exhaustive, but is a good overview of the product.  Hopefully, if you are interested as I am in checking into using collagen, you will find it to be a useful springboard to aid you in purchasing the best product there is.  If you have used this, or are going to use this, please share your experience here either by commenting or email me at: rebelfittpersonaltraining@aol.com.  I would be interested in hearing from you.  I will update on what I use and the results I see.  As always, be well, live well, because living 'well' is the best revenge!

Change Your Bad Habits....Your Life Depends On It!

I tend to get very reflective this time of year with my thoughts.  Something about the end of the year does that to me.  I'm a deep thinker, always have been.  So as I sit here eating my morning meal (pictured above), I am consuming the last piece of bread I have in my house.  It's organic, of course, but flour will be leaving my diet come January 1.  I will be posting the article I am writing about that nutritional plan in the next day or so.

 

Sometimes I wonder why I bother to care so much about other people's well-being, as it seems most people don't give proper attention to their own health, as it is reflected by what they eat that tells me that. I have an extensive background in nutrition and exercise, some 30 years.  I've had some more formal training with certifications and diploma, but I have logged countless hours of self-study during that period.  For years I went back and forth with my eating habits and my exercise, never being consistent and sticking with it. By the time I was 38 in 2000, and my dad died, I was at my heaviest weight in my life...200 pounds! I'm only 5'5-1/2"! The stress of my dad's illness turned me to comforting myself with the wrong foods, and the pounds packed on.

 

Fast forward to 2009, even though I had experienced a good weight loss several years previous, I still wasn't where I needed to be, and now health issues were creeping in.  Frantic to get it under control, I turned to Western medicine for an answer.  It didn't help, in fact it intensified the problem.  I started using some herbs and was able to get the situation under control, albeit, I would find just temporarily.  Eastern medicine to the rescue! The last 6 years though have been tough ones, as the issue didn't completely go away, and I found out in 2014, I was literally feeding the problem.  Months before that when I made a big change in my diet and exercise, it was as if the flood gates of Hell had opened.  Once again I found myself struggling to get through a health crisis.

 

In 2011, I embarked upon certification as a personal trainer.  I was doing pretty good that year, consistently working out at the gym, and improving my eating habits, knowing this is what I needed to do.  At the end of the year, I took a pretty bad fall....and that knocked me off the wagon. 2012 and 2013 were bad years.  I went back to old habits and by the beginning of 2014, I was in poor shape.  I had packed on the pounds and was back up to just over 162.  Also, my health issue had resurfaced, and serious anemia had set in.  By April, I knew I had to get a handle on this once and for all.  I just simply could not continue to go on this way.  I was close to being hospitalized.

 

The diet was the first thing to be addressed, and over night I went cold turkey...no more refined white flour or refined white sugar, no red meat (was causing inflammation issues in my thumb where I had developed arthritis), no junk food, no fast food, no deep fried food.  Fortunately, I had given up soda pop many years before.  And no alcohol.  I wasn't big on drinking to begin with.  Occasional red wine when I did.  Back to the gym to get the weight off.  By the end of 2014, I was 34 pounds lighter, and was the smallest I'd been since I was in high school.  The health issue is now under control, I have maintained my weight loss within 4 pounds, and I've never felt better!

 

So, all this said to get to my point.  I have experienced seeing many friends deal with serious health issues this year, and unfortunately have lost two young friends in 2015.  I have long been fascinated with how the human body works, and amazed, yet sad at how much abuse it can take.  We do so many things that are bad for us, and seemingly we get away with it...in our 20's...our 30's....our 40's.  But then late 40's early 50's arrive and we start seeing we are reaping what we sow.  I have blogged about this before. We are each responsible for what we eat, that being said, it is our own fault when things go awry because of it.  I have had a lot to deal with, and took the necessary measures to regain my health.  I can only hope I have not done irreversible damage.

 

I hear it all....the 'reasons', which are just excuses really.  Moderation is a word that comes up.  I totally get it.  People are way sensitive about their eating habits, especially when they have poor ones.  Nobody wants to give up the bad stuff, it tastes so good, any hey, I 'deserve' it!  I've been there, done that, and I can tell you from personal experience, it is not worth the repercussion. I consistently tell my friends I am here to help, that I care.  Sadly, it seems to fall on deaf ears.  When I do hear from someone, it is because something unfortunate has transpired, and now they realize the need to change. It's ok.  I'm still here for you even after the fact.  I would like very much to stress prevention however, not damage control. Either way, I'm here to assist you in dealing with it. We can work through it, but understand it will take patience and consistency...and yes, those poor eating habits will have to go, there is no way around it!

 

It may seem that eating right isn't any fun. Well, let me tell you, being sick and unhealthy is not any fun. Being overweight and unhealthy is hard...losing weight is hard, but is worth the effort to ensure improved health. You've got to stick with this...everyday.  It's not a fad, it's a lifestyle.  The foods I prepare and eat taste good.  It takes preplanning, effort and time.  Convenience foods are over processed, fast food is cheap...don't jip yourself, you're worth more than that.  I truly don't miss what I've left behind.  Once you start reaping the benefit of feeling better, you will realize you didn't know you could feel so good! That's a big payoff!  You don't have to wait for the new calendar year to roll over, start today! Change your bad habits....your life depends on it!

Protein - An Important Part of Your Diet

 

There are many important things to consider when it comes to what you eat.  Carbohydrates get a lot of attention these days, but I want to focus on protein.  Although carbs play an important role along with protein, I believe most people eat too many carbs and the wrong kind.  That's a whole other article!

 

Protein isn't just for people who are involved in weight training.  Just your 'average Joe' needs 56 grams (men) or 46 grams (women).  It is an essential nutrient that helps you to lose weight, and yes, increase muscle mass.  That is important when you are involved in strength training.

 

 

The 'one size fits all' method doesn't set well with me, as there are several factors that need to be taken into consideration when determining how much.  I believe using your body weight to calculate this is much more accurate.  To do this, you will need to convert your weight in pounds to kilograms (body weight divided by 2.2) If you are not lifting weights, you can take that figure times .8. So an inactive 150 pound person would need about 54 grams of protein a day. (150 divided by 2.2 = 68.1 x .8 = 54.48) If you are lifting weights, take your kilogram figure times 1.5 or 2 to determine your need. 1.5 for moderate or times 2 for more intense workouts.

 

So where are the best sources of protein? I am going to list non-dairy choices.  Number one is eggs.  This is a very versatile food that contains healthy fats, antioxidants and lots of vitamins.  The whites are almost entirely protein while the yolk contains nutrients and fat.  Chicken and turkey breast without the skin.  Oats. Even though cooking time is longer, steel cut is best.  This grain assists in regularity and contains magnesium, manganese and vitamin B1.  Broccoli...one of the best vegetables you can include in your diet.  Raw, steamed or grilled it boasts vitamin C and K, potassium and fiber.  One cup = 3 grams protein and only 31 calories.  Tuna, rich in Omega-3 fatty acids.  One cup contains a whopping 39 grams of protein.  Lean beef.  A great choice is bison. Always choose lean cuts. A 3 oz. serving gives you 22 grams of protein and also iron and B vitamins.  Quinoa. (pronounced 'keen-wah') is a grain that is a seed.  Dubbed a 'superfood', it is easy to add to homemade soups (don't need to cook it before adding), and has a short stove-top cook time.  One cup provides 8 grams of protein and offers fiber, minerals and antioxidants.  Adding beans (black, kidney, garbanzo) will boost your protein intake from 38 to 40 plus grams protein per cup and also low in fat.

 

Adding quality protein to your diet is quite simple.  It will require some pre-planning and prep, but it is well worth it. Consider eating 5-7 small meals instead of just three...this will give your body a constant supply of nutrients and keep your energy levels even.  Whether you are an 'average Joe' wanting to eat healthier or into consistent strength training, protein will support muscle repair, increase muscle growth and expedite recovery.  Something for every 'body'...protein...an important part of your diet...everyday! Be well, live well....because living 'well' is the best revenge!

Soup-er Easy Black Bean Soup (Recipe)

Beans are a quick and easy go-to food....I love adding them to homemade soups. This recipe has just five ingredients.

 

 

1 carton organic vegetable broth

1 can organic diced tomatoes

1 can green beans

1 can organic black beans

8 oz. orzo (uncooked)

 

 

Rinse and drain black beans, drain green beans.  Put all ingredients in a large pan.  Heat until orzo is cooked. Season with fresh ground black pepper and Bragg Organic Sprinkle. Enjoy with hot, homemade bread and organic butter!

 

 

 



Functional Fitness and Nutrition

 

 

There are approximately 640 skeletal muscles within the typical human, and 206 bones. We were meant to move...a lot! There are many kinds of exercise, however each type in some way benefits our bodies. It is important to train your muscles to work together so that daily tasks are performed in the best way possible.  By utilizing upper and lower muscles at the same time, functional fitness exercises also emphasize core stability.  Regular exercise not only benefits mind and body, it can help prevent serious disease.

 

Programs for such vary in intensity and there is no shortage of them on the Internet. Stability balls, kettlebell and even yoga can aid in getting your body into shape.  Of course, the first thing necessary is, you have to do it! Not just occasionally or on the weekend, but consistently. If you are not comfortable with the atmosphere of a gym, you can purchase equipment for home use at a reasonable cost.  And should you need assistance with the use of the products, there are personal trainers who can come to your home.  Should you venture into the gym and are unfamiliar with the use of the equipment, most gyms have personal trainers on staff who can give you an overview of proper use.

 

 

Along with exercise, diet needs to be addressed and brought in check. My nutritional philosophy is that of clean eating. How exactly that is defined depends on who you ask. Jack LaLanne, the godfather of fitness (1914-2011) consumed a mainly vegetarian diet with daily home juicing, so lots of fruits and vegetables, whole grains and occasionally some fish.  One of the most popular today by Tosca Reno includes lean red meat, poultry, fish, eggs, fruits and vegetables, and whole grains. It leans heavily on foods being prepared at home. Mine is similar to both, so most do not vary much. No refined white sugar or refined white flour, no junk food (potato chips, pop, etc.), no fast food, no deep fried food, rarely ever alcohol (maybe 4 oz. red wine a couple times a year). I prefer to prepare my own food that way I know what's in it. I rarely darken the doorstep of a restaurant door.

 

This may seem overwhelming, but it really is not.  It's simply getting back to eating the abundance of your food in its natural, whole, raw state.  Your taste buds will adapt, just have your focus and mindset where it needs to be and you will be successful. Have a strategy, map out a written plan with goals...short-term and long-term.  Be informed...educate yourself regarding your personal health/exercise needs.  Consider a moral support system. Place yourself around people who will encourage what you are doing, not those who are out to sabotage your efforts. There are several big holidays just around the corner that typically entail a lot of eating and snacking on foods that are not healthy. Overeating is a serious issue, and more so during the upcoming months. Do not let that deter you.  You don't have to wait for the new calendar year to turn over to have healthy eating habits and get in shape. One of my favorite sayings came from a quote I saw from Runner's World.  "If you think you can, you can.  If you think you can't, you're right."

Learning To Run - A Novice Perspective

 

I have been anticipating writing this blog for a while now. I wanted to get a little more 'experience' under my belt! So now I write this, fresh off my first 5k running race, which indeed was an experience, albeit one of mixed emotions for me. From my novice perspective, comes much thought regarding running. I've always been a walker, and I have participated in countless 5k walking events over my adult years.  I can say now, walking vs. running is quite different!

 

So, why the change? Well, there is a story behind it.  When I got back into the gym and seriously made the commitment to be dedicated to lifting weights, I naturally wanted to work toward fit abs.  This has been an ongoing challenge for me, as I have an issue that makes it even harder to obtain that.  So in my quest for this elusive prize, I did some web surfing to try to find an answer.  What do I need to be doing to get this? The answer was aerobic...either swimming or running.  Well, I don't swim...I drown well...so the only other choice was running.  I had been doing HIIT (high intensity interval training) in the gym on the treadmill.  I determined I needed to 'take it to the streets'.  It was time!

 

So, I was off and running...literally! I started May 30th.  Probably a bad time to begin....as Midwest humidity was in full swing.  I didn't let that deter me though.  Sweat....there was a lot of that! I was certainly continuing on whether I felt like it or not.  About this same time, the company I work for sent out an email regarding an event that employees could participate in put on by the Indiana Sports Corp called 'Corporate Challenge'.  I had disregarded the email when it first came through, and actually deleted it.  After I started running, I began thinking perhaps I should reconsider.  So I did.  I told a co-worker who was one of the team leaders for the event, to give me a month to see how I like running and I would give her an answer as to whether I would participate. By the end of June, my answer was 'yes'...I would run in the 5k....and also a half mile run that was offered.

 

The days, weeks and months passed...finally the time was approaching.  During my training, I learned and encountered so much.  That in itself was a new experience.  What is nice, is I continue to amaze myself in what I am capable of doing once I put my mind to it.  Mindset is a strong tool! My first week into running, I got my first 'injury'.  I developed a blister under a toenail. Yipes! It is now, all these months later, back onto the road to recovery.  I have doctored and babied it all this time.  You do what you have to do.  I learned from that.  I switched over to running sandals to avoid a repeat of that.  I knew that I would need to invest in a good pair of running shoes with doing a competitive 5k.  (See picture above).

 

I started off running 1.5 to 2 miles.  My first run that I recorded with my app 'Map My Run', which a friend told me about, registered around 11 on pace.  That was my starting point.  It naturally varied over time. I had a few in the 8's....some short sprints, and many in the 9's and 10's, and even a few more 11's.  I think I'm so used to having such good workouts in the gym on weight lifting, that being up and down with running was frustrating. I was doing well with the shorter runs, around 2 miles.  When I started doing longer runs, my time suffered, but I knew if I was going to run 3.1 miles in a race, I needed to know I could run that far.  Getting a good time along with the distance was a big challenge...one I have not conquered yet.  I did interval training, taking one day, usually a Saturday and running one mile as fast as I could.  Another day, I'd run a longer distance and not worry so much about pace...then I'd have a couple days where I would put the two together.

 

To just say, 'get out there and run', didn't seem right to me.  There is a lot to be aware of and a lot to know. Injury can obviously sideline you, and I don't like unpleasant 'surprises', that's no fun.  I didn't do that when I started working out in the gym when I was in my 20's.  I learned what to do in order to avoid injury.  I've not had an injury because of lifting weights wrong...yes, I've had sore muscles for sure...but no injuries...that's because I educated myself.  I had opportunity when I was finishing up my CEC's (continuing education credits) for my personal trainer certification to take a course regarding 'preventing running injuries'.  Wow...what a great opportunity to learn about running.  It was very informative.  It has been so useful to me, because I can also apply what I studied.

 

I am a person who thrives on goal-setting.  Goals are not a means to an end.  They are part of the journey...not a destination, because once you set a goal, then reach it, you set another goal and so on and so on.  With this first competitive run in the rear view mirror, I do have more goals on the agenda.  I continue to strive to do better and be better.  As long as I keep my mind on the positive I will continue to improve.  I do not compare myself against anyone else.  I am unique, as you are.  The body achieves what the mind believes.  When I say, 'yes, I can', then I know I will.  I have overcome a lot.  I continue to tear down obstacles, and that is encouraging.  I have come a long way, and still have far to travel.  My personal motto is, 'never give up, never give in, never back down'.  I will either find a way, or make one.  Be unstoppable!

My results from my first competitive 5k: