You'll Love This Gadget!

Map your running course, save it, find out how far you've run, and export your route as a GPX.
It's all in one place and a very useful tool when trying to figure out your running progress.
Google's Gmaps Pedometer is a great tool that does it all. Check it out and let me know what you think. Thanks again to Ryan Bayne (Running Guru) for the info.

Sometimes We Have to Stop and Think

We push ourselves to better our mind, body, and spirit. We also must remind ourselves that there is other things we must push for...

AND it all comes to a halt!!!

It's been just about 3 maybe 4 weeks that I've been going to AFF to work out and get in shape for the Half Marathon and then it happens...no further progress. What's with that? I've been making slow but steady progress...a few pounds, an increase in strength, feeling better and doing more. So when I jumped on the scale to see how much weight I'd lost - it said I gained 2lbs. ! How could this be? I've been doing the same thing since I've started and loosing about 2lbs. a week until today.
I was assured by Erin at AFF that it happens. There comes a point at which the body Plato's for a limited time and then will move forward in the name of progress. Thank God! I was about to go all
"runway model" on myself. Either that or start on crack...no wait, I remember Whitney saying "crack is whack". Maybe not a good idea.
Erin said to just continue being consistent and constant in your work outs, and you'll continue your progress. Whew, that was close...I almost went all Kate Moss on myself.

Tip: Don't go Kate Moss on yourself AND...look at yourself in the mirror. Start overexcentuating your facial expressions while doing your vowel sounds. Push, stretch, and widen your face as far as you can to improve your facial muscles and keep your skin tight. Repete your "A E I O U's" about 12-15 times each day...see now you look great!

How Far Can I Go?

Progress...kind of. I've been following a schedule to help me with improving my stamina, strength, and mental preparedness for the 13 mile trek in May. I've been sore, achy, and eager (which one doesn't belong?). Eager to advance, to gain endurance and gain more mileage. I've started to develop shin pain during the end of my runs, but I'm dealing with it. I just think my legs aren't used to running...at all...unless its for the remote.
I'm running no less than 3 miles at least 4 times a week (10 min-run, 5 min-walk). I've been fortunate to experience a "runners high" during my last run on the treadmill. Does that count - on the treadmill? Anyway the feeling was addictive and strange. It felt like a combo of a head rush, and a everything fast forward.
I'm looking forward to changing my 18 minute mile to a 14 minute mile...or better. I know that I must push myself and be smart while doing it. I have to make it to the end in May, and there's no stopping me.

TIP: Ryan Bayne's program's for running are listed below for you beginning runners that are looking for a guide. If you have any questions, please email me; gmoore@wfls.com

Are You Straight?

Get in front of a mirror and stand the way you normally do. OK, now turn sideways. Does your head lean forward, your shoulders to? Does your butt stick out and do your shoulders stick out past your feet? If you said yes to any of these - you need to go straight! Before we started working out, my wife would complain about back pain. We both blew it off until Brandy at AFF checked out my wife's posture. "That's it" Brandy said. "That's why she has back pain...her posture is off, and she doesn't exercise her back enough". Huh? I never knew that. Who would have thought that not getting a workout for your back would lead to bad posture and then back pain.
If you're going to AFF , have them talk to you about it - if not, here are some great exercises you can do to improve your posture and maybe take away the pain.
CLICK HERE now for great ideas.

Should I wear Spandex?

OK, so if you've seen me your instant answer should be NO! Reason why I ask is because there are so many around the gym that wear it.
So it begs the question...do they wear it to work out, or to show off??? I have to admit that when I'm on the treadmill or machines and there is a female that walks by with the skimpy spandex on...I'm easily distracted. Let's face it - I'm a guy - it is going to happen. Then us guys are all non-shallot about it and try looking out of our peripheral vision, tripping over things, sticking our chest out and trying to look like Brad Pitt (give or take 50lbs.).
What do you think? Is it really to work out in, or to be like "Hey, I'm proud of what I've worked on, check it out!" ?
I'm proud of what I've accomplished, but you don't wanna see me running around the gym in spandex now do you???
Oh, and by the way...if you're one of those women that do run around the gym in spandex...please don't stop! It's not a bad thing at all, I just was wondering about the motive. Not that I enjoy it or anything...like that...um...nuff said.

For Real?

To many myths, not enough answers. AFF trainers said that many people have heard many myths and you need to know the truth. So here are some common ones, and a link to the rest with alternatives...
Myth: You can get a six pack with a thousand crunches a day
Myth: Each workout should be spent on one muscle group

CLICK HERE NOW for the rest, WITH alternatives that ARE good for you!

Stretch It For All Its Worth

Before and after each workout - STRETCH!!! If not, you'll have a visit from the Pain Fairy. After my 2 mile (45 minuet) run, the next day held some pain...or...as I like to put it, I was wining like a 3 year old little girl who had her dolly taken away. Even my arms were sore. Why? I didn't run on those. Crap! What's the saying..."No pain, no gain" YA NO CRAP!
My friend asked "did you stretch before and after?". No. Only the pros who are doing the major workouts do that stuff, no me - Mr. 30 minute mile. After he was done laughing at me, he said "no matter the size of the workout, ALWAYS stretch!". As I distracted his attention, I then pushed him on the ground. I told him "that's for not telling me any sooner and then laughing at me". He responded with a quick punch to my groin...I went down. I asked why - he says "Cause I now have grass stains on my new jeans". To which I replied "it's nothing like the stains I'll be dealing with due to your groin punch". Ouch!

Embarrassed!

What was I thinking?!?!!? 13 miles and I've never run before...for anything...let alone my favorite beer! I found out yesterday that I'm in BIG trouble.
I've been training now for just about two weeks. I don't expect miracles, but I expect progress from myself. So, anyway I go out on a 2 mile run and I'm thinking - no problem. WRONG! It took me 50 minutes to do it. So I think "that must be good" so I call Jessica Cash and ask how long it takes her to run that. She says "about 21 minutes". WHAT??? It took me twice as long. That means that to run 13 miles, I won't cross the finish line till my kids are in bed - God help me!
Jessica made me feel better by telling me" don't think about the time - think about the finish". She said that I have another 3 months to get ready and not to worry. OK...just make sure there are plenty of EMT's along the route for the Half Marathon.
Keep your fingers crossed for me.

TIP: A new schedule for getting in shape is a few entries back. Ryan is a star trainer with an amazing schedule that he put together for me that can be used by many beginners. Check it out.

The Treadmill IS the Boss

This is me when I first used the treadmill...

UPDATE for Runners

Ryan Bayne (History Teacher, Thompson Middle School) Master Trainer, sent me an update for the training schedule for running. It's a WORD doc, so it should be easy to upload.
We're lucky to have Ryan as a friend and trainer. Lets make him proud - if you'll be running for fitness or running for the Half Marathon, leave a comment below and let me know how you're doing. Share some things that have helped you out in your training, and we'll all help each other out. Speaking of which...I'll need someone to carry me in the last few miles of the race. Any volunteers???

CLICK HERE for the Feb. training doc. (just download to your desktop)

CARDIO IS A MUST!

I hate running just as much as the next person, but we all should be doing it for our health. I almost cry every time I look at a treadmill. Just the thought of me running in place for 30-60 minute drives me nuts. I'd rather have paper cuts all over my hands. Ouch! OK, maybe not.
What I do to build endurance is a combo of two things;
(For a :30 minute time frame) alternate between - 10min run, 5min walk and a 5 min warm down about half the speed of the walk.
(for a :60 minute time frame ) The same as above but, 10 min warm down at the end.
DON'T FORGET to stretch before and after.
IF U want an idea of a running program/schedule, look a few blogs down and click on the training button to download a word doc with all the goodies.
This week I'll get a "body Index" test at AMFAM by Gina (who reminds me of Carmen Electra). OK now I'm nervous.

This will Pump You Up!

Check this out, it's a virtual tour of the Fredericksburg American Family Fitness facility. This is so cool because it is an AWESOME place for you and the family to get in shape, and what rocks is that they're OPEN 24/7. So take your time, and get your fitness fix when YOU are ready.
TAKE THE TOUR HERE.

OUCH!!!

Everything was going great until I thought..."I should try one of those abs classes". Ya right, I guess I forgot how out of shape I am. Susan's ab class kicked my _ _ _ ! I never realized what a great workout the classes at American Family Fitness would be. I just thought it was a bunch of people jumping and dancing around with little effort. Susan was a great instructor and saw me cheating a few times - she even took the time out to help encourage me...problem was, I did a major leg workout the night before and I could barley lift my legs! I wished I would have had a spot in the back of the class where no one could see me cheat, but no - I picked a spot right in the middle. I'm always thinking "Everyone will be looking/laughing at me acting like a wimp", but that doesn't happen. In fact, it wasn't that bad after all. Everyone around me is either in the same situation I'm in, or so focused on what's going on that they don't see anything else.
I had a great time, but I'm "feeling the burn" today. Yes, that's a good thing.
Next - Yoga!

Tip: Seated, grab some books or an object with some weight that's easy to hold onto. Sit straight, raise the object in front of you (as if you were reaching out to someone) and turn as far as is comfortable to the right, then reverse and turn to the left. Do 2 sets of 15 reps. This will help get rid of those love handles.

If You're Running - Here's the Plan

Run Forest, Run! (That's what they'll be saying to me as I run)
If you're training to run, I have a program that may work for you. Even though it was custom made for me from the "running guru" - Ryan Bayne (History Teacher, Thompson Middle School) I'm sure it can help you out in your effort to run your race.
Ryan's been helping others with their need to run for many years. He's coached middle school, high school, and college athletes. He's worked with some All-American athletes at Mary Washington (Matt Cash was ranked 2ND last year in the half mile at one point and Mae Winchester was ranked 5Th in the nation in the 400 meter hurdles) and knows how to train.
If your interested in having Ryan consult you on how you should train, email me; gmoore@wfls.com
Good luck and get healthy!
If you wish to get the program that Ryan gave to me, click the "training button" to download it. It's in MS Word. Good Luck!!!

Health Food by Uno's???

Great tasting food doesn't mean that it's healthy food. I've been learning more about health and fitness through my training at AFF. I found a restaurant that can give you the best of both worlds - Uno Chicago Grill. They've been voted the healthiest food chain by Health Magazine and MSN.com, and #3 most family friendly by Parent Magazine. It's very convenient to because their located across from American Family Fitness.
One thing that impressed me about Uno's is that they serve gluten free pizza. Many people that have wheat allergies and Celiac disease have to keep away from the "fun foods" that many others of us enjoy. Now they can party with us when it comes to yummy!

Tip: Don't stuff yourself because there's food on your plate. I used to do this, instead take it home and have it another time. : )

PUSH IT!

They were right! The trainers at American Family Fitness told me that when you're sore, don't go easy - push it...to a point. The family did the whole work out on Saturday, but I kept away from the "Legs" portion of the workout. Adwella told me that if I kept it light, that it would help and I'd recuperate faster - he was right. I thought on Sunday my legs would turn to noodles, but turns out they didn't hurt as much as the day before.
My Son and I went back into the steam room. The front desk apologized and said that it's a club rule that everyone wear some type of cover up. No one is allowed in there nude. I told her I'd come get her if I encountered that again. I also said it was no big deal, I've been in a men's locker room before and I thought it was funny. I told her that they may attract new members that are Star Wars fans...having a Wookie walking around the steam room.
Monday is the day I start pushing myself hard so I can make sure I'm ready for the Marine Corps Half Marathon in May. I need to be in shape for this because I have people cheering me on, donating money to T.A.P.S. at the end of the race IF I finish. So wish me luck!

Tip; If you work in an office or are seated most of the day, take a stretch break. Make sure to stretch your arms in every direction, your back, neck, legs, buns, ets. Slowly stretch each side for 3-5 seconds till you feel a tender pull - not pain. When your done, take 60 seconds to breath deeply focusing on something positive as you clear your mind. Breath in through your nose and out of your mouth slowly.

OH NO!

Soon to come...
Cover the children's eyes because I'm about to take my "Before" pictures to prove my...um...condition. I have to admit this is one of the most personal/embarrassing things for me to share, but I know that I have to do it to remind myself what I have to change and that I'll never go back to being in that condition again.
In 6 more months I'll be updating my pics and then after a total of 12 months my final results.
Expect those pics next week.
Yikes!

Day 3...it was a BIG day

This might have been the guy...
So things are going well with the work out. Everyone at AFF is great, and very inspiring. My wife and kids have great motivation because of this and my wife might get into the "Hot Momma" Program - Very cool.
It was American Idol night and we didn't want to miss it so instead of DVR'ing it, we did cardio for the whole hour it was on. A great way to "boob tube" while getting your exercise.
Afterward we hit the machines and then my Son and I went into the steam room. WOW, that was different. I've seen people going in there before...some with shorts and shirts - some without shirts, but it figures the day we go in there it's some old guy that does it the old fashioned way - in the buff. I didn't realize that old people have so much hair on their bodies. He looked like a Wookie. Yes it was a bit weird for my Son because he's not used to being in a men's locker room. But this old guy was very nice and chatty. I was having a conversation explaining that our family has a goal to become healthier, yata, yata, and my Son is looking at me with that "Dad ARE YOU NUTS" look on his face. My Son kept looking at the floor giving me the elbow to get out. Finally when we left my Son says "Dad, please don't tell me that guy will be in there every time we go in there...that's just too weird". I explained that most people wear a towel, but he was old and maybe that's just the way he does it.
I have to say one thing - after looking at that old guy - that's even more incentive to get in shape. I'd rather look like Robert Redford instead of a flabby wookie - no offence.

Tip: Air flexing...
In between breaks at work, during TV commercials, or radio commercials - use your arms and pretend to curl, push, and squeeze those muscles for 2 sets of 10 reps. This is a nice way to tone and relieve some stress or cramped up muscles.

Day Two

OK, so today Gary (one of the instructors) from American Family had the family and I start out at the "University" downstairs to learn the machines. Thank goodness for Gary cause I would have been seated backwards on the bench press. For those of you new to working out...Reps is the amount of times you push, pull, or do something in a row. Sets are counted how many times we repeated the reps.
We did a full body work out (First time around, light weights 1 set, with 12 reps) with a 30 minute cardio workout on the elliptical.
The kids were begging to go in the pool, which gave me an excuse to relax for a bit. My Son and I finished with a 12 minute steam room visit. That was great for the pores and the body.
And I'm sore at the end of the night so we'll see what happens tomorrow when I feel like a truck ran over me.

Exercise Tip:
Every night while watching TV, tighten up your abs during the commercial breaks as follows;
Tighten every other commercial. Since commercial breaks are usually 3 minutes or less you may be doing "1 rep and 2 sets". This will have your tummy flat in 8 months...if you cut back on the fries. Good Luck!