How to Drop 5K in a Day

Five thousand calories that is! If you're looking for a way to shed those extra calories, this is a great plan but...always check with your Doctor before doing any program or diet.
Your first 1,000 calories are already gone! Kind of. You burn about 1,000 calories a day breathing, and doing daily activities. So you already have a head start - GREAT JOB!
Now for the good stuff...

Get Active

• 14 minutes of stretching at your desk (50 calories)
• 10 minutes of walking around the office to talk to colleagues (58 calories)
• 47 minutes of light office work — that’s right, no slacking (100 calories)
• 30 minutes of moderate swimming (300 calories)
• 35 minutes of self-grooming (brushing your teeth, showering, shaving, dressing) (100 calories)
• 1 hour of passionate kissing (180 calories)
• 1 hour of fixing your car (343 calories)
• 1 hour of playing cards (140 calories)
• 27 minutes of typing emails (47 calories)
• 50 minutes of handwriting a letter to a friend (100 calories)
• 35 minutes of shooting pool (100 calories)
• 30 minutes of working out at the gym (227 calories)
• 30 minutes of jogging (405 calories)

GRAND TOTAL: 5,000 CALORIES

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Watch Your Calorie's
EAT OR DRINK THIS	DROP THAT	YOU’LL SAVE
An apple & a black coffee (123 calories)	A muffin & a double double coffee (740 calories)	617 calories
A brown bag lunch (a grilled-chicken sandwich, an apple & water) (367 calories)	A double whopper combo (1,680 calories)	1, 313 calories
An apple (57 calories)	A chocolate-glazed or sugared cake doughnut (175 calories)	118 calories
Three light beers (309 calories)	Three regular beers (459 calories)	150 calories
Ice water (0 calories)	A can of coke (160 calories)	160 calories
Top sirloin steak, lean 8-ounce, trimmed to 1/8-inch with a 4-ounce sweet potato (402 calories)	Three slices of 14-inch pizza with pepperoni (894 calories)	492 calories

Oatmeal - Yuk!

I know it's important to eat your breakfast - especially if its oatmeal. Your first meal of the day is supposed to be healthy and light to get your metabolism moving...not to mention other things.
The thought of oatmeal used to make me cringe. It was like eating wet bread with paste mixed into it with hot water and dust. Yuk!
Quaker Oats came out with new healthy oatmeal with apple Cinnamon, blueberry, and more. The chunks of real fruit make it very tastier and gives that "paste" some flavor.
It makes eating your oatmeal much easier, and helps keep a healthy heart.
Great taste, less filling - I'm loven it! (no pun intended)

I'm Still Here...

Someone asked yesterday "Did you give up on training?" referring to my blogging. No, I haven't given up - things got very busy. Children's Hospital, remotes, kids, life.
My workouts have been suffering due to the schedule that I've been keeping. BUT, I have found that when I skip a few days (7 or so), I get back to running with a burst of energy that makes me go further than I normally do. I guess with the extra rest, it makes sense.
Professional runners suggest that days leading up to your event, to put more "break" days in between training to build up that burst of energy you'll need on the day of the run.
I guess I've been "breaking" for about the last 7 years...whats a few days in between the workouts?

TIP: Take 30 minutes a day and do something for yourself. Take a bath, a nap, sit on your porch and look at the clouds. I know it sounds like a no brainer, but it helps ease tension and stress.
Do you do that now??? You should - you deserve it!

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.