The Language of Success!

 When it comes to health and fitness it is all about “you are what you eat” but this common and wise expression should include that “you are what you think.”

As the new year approaches and resolutions are made, we become a bit more anxious to begin life changing routines that will improve our lives. Often this promise is about weight loss and body sculpting.  We stand in front of the mirror at a dressing room or in our bathroom and determine we are hideous and grotesque and we must change right now.  Or, we are trim but not fit or fit but not trim.  Our general dissatisfaction with our appearance sends us into a panic that eventually ends with us attempting to motivate ourselves by bullying and belittling. 

Aside from caloric intake and exercise the single most important ingredient to a successful healthy lifestyle should be the dialog you have with yourself. 

-Do not attempt to motivate yourself to lose weight by telling yourself that you are fat.  Remind yourself that you deserve a healthy body and a healthy weight.

-Do not sabotage your diet by telling yourself that you are too busy, tired and overworked to follow your healthy routine.  Remind yourself that there is always a healthy alternative to snacking and eating on-the-go and you are worth taking the time to seek it out and enjoy it.

-Do not beat yourself up when you encounter a set back and deem yourself a failure.  Remind yourself that falling is part of the process and that your true success comes from getting back on track. 

-Do not aspire to look like anyone else.  Remind yourself that your body is uniquely yours and your main goal should be to be the best you that you can be. 

-Do not set yourself up for failure.  Remind yourself that you have all the tools necessary to succeed and plan accordingly.  Work with your real life and real schedule and fail-proof your eating and fitness routine.

Be kind to yourself and be your biggest cheerleader.  And take the time to whisper to yourself: “You are AWESOME!”  

Home Sweet Home

After years of fighting the dangerous habit of smoking, my friend sought the help of an addiction specialist.  She was surprised that the first suggestion her therapist made was to go home and rearrange her furniture. 

This may have surprised her but it did not surprise me.  I learned at Weight Watcher’s that in order to change your life, you have to change your surroundings.  You must set up your home to motivate, inspire and encourage your health and fitness goals.

When it comes to your kitchen you may think it is just as simple as to empty your fridge and cupboards of all the bad foods.  But that is just the beginning.  Your home is an influential environment and taking a few of these steps may help you on your path or continued commitment to living a healthy lifestyle.

Once you have brought in your nutritionally sounds foods be sure not to hide them but place them front and center.  Make them easy to see and reach.  Place fruits on the counter or on the top shelf of your fridge.  Put mixed nuts and whole grain chips and crackers in the spot once reserved for your snack foods.

Freshen up your living room in order to reenergize yourself in your home.  Get rid of items that are no longer useful to you or your current and future health goals.

If you exercise at home, do a quick inventory of the items you want to keep and discard. Create an area in your home where you will use these items and then neatly store them for quick and easy access.   Keep the area fresh and well stocked with a towel, full length mirror and your favorite tunes.  As a runner I was always derailed by having to search the house for all of my gear, now I keep all of my running clothes and gear in the guest room which is right next to the front door. 

By making your home a partner in your health and fitness goals you set yourself up to succeed daily!

Fitness as we age...

 If you thought that all of your diet and fitness routines could be set aside when you reach your golden years, think again! 

Researchers are continuously finding the benefits of diet and exercise for people of all ages, especially our aging community.  Exercise can decrease the chances of older individuals developing dementia.  It also works to keep away stress that can plague an idle mind and body.  Older adults can also enjoy better flexibility, balance and even improve their bone density.  All things that can dramatically impact the quality of life.

Although the news is encouraging for the future, the time to start an exercise routine is now.  By introducing exercise into your life today, you can bring with you a strong body and mind into your advanced years.  This discipline and passion can keep your body younger and even reverse some of the signs of aging.

As I age, I am encouraged by the amount of older people I know that are involved in a variety of fitness activities.  As a runner I meet lots of participants at races in their 60’s and 70’s, but they are not jogging, they are outrunning a lot of us youngsters!  There are also lots of seniors bicycling these days and they are not riding a bike with a bell and basket, they are geared up to the teeth and seriously competing and winning.  Tennis, golf and swimming are also very popular with this group of super seniors.  Most of them report that they are not just keeping their body fit but also keeping an active social life that is health driven.  Rather than only meet for lunch or card games where they find themselves either complaining about their aches and pains, or their kids, they are now involved in more proactive discussions and behavior. 

Age and aging brings on a lot of stress.  Be it physical or financial. It is for this reason that your best weapon is to bring a healthy and strong body into your senior years so you can enjoy a long and happy life. 

Fitness to Fight the Blues!

We are living during some difficult times.  Our nation is in financial flux.  Unemployment and foreclosures are affecting us directly or someone we know.  It is during these times that we are prone to using comfort food and isolation to cope but now is the time to realize that we must be fit to fight!

The reality is that life is in a constant state of change and evolution and it is for this very reason that we should not allow good or bad times to dictate our commitment to the one constant in our life that we should protect: our health and fitness. 

One of the reasons we are terribly stressed during these uncertain times is because we feel as if we have no control over what is happening.  Exercise will release endorphins in our bodies that help improve our outlook while also giving us a sense of control and purpose as we take responsibility for our health and fitness.

My mother has lived through her share of good and bad times and the best advice she has given and instilled in me is that no matter what you are going through make an effort to act and live beyond your situation or your pain.  It is no wonder that at 88, widowed, and being the last sibling standing out of 11, she still laces up and walks twice a day.  She used to walk for an hour a day but when her knees began to hurt her, rather than retreat, she now takes two 30 minutes walks.  My friend Jodi has also been a wonderful example by refusing to let a breast cancer diagnosis, followed by a double mastectomy, chemo and radiation derail her fitness.  The busy mother of two still makes time to go to the gym and watch what she eats.  Like my mother, she understands that once the dark times are over, she will still have her body and health to sustain her. 

Remember tough times do not last but tough people do.  Stay healthy and fit so you can fight!

Holiday-Proof Your Fitness Plan

Holiday-Proof Your Fitness Plan

The holidays are almost here so now is the time to Holiday-Proof your health and fitness plan!

It happens every year around this time.  Your well-intentioned co-workers, family and friends start baking and sharing treats.  Someone places a small plate of cookies or brownies in the break room, or your sister stops by with some cupcakes or your friend gifts you with an autumn basket filled with candies and other confections.  You nibble here and there and before you know it you’re consuming about an extra 500 calories a day.  The other casualty of the holidays is your fitness plan. You find yourself putting your exercise routine on hold while you have to run to the store for gifts, visiting friends and family and attending a variety of holiday parties.  Suddenly three months have gone by and you haven’t worked out and are 10 pounds overweight.

That is why now is the time to eliminate the stress caused by the feeling that you do not have the time or discipline to manage your health and fitness during the holidays.  Create a plan that works for you and your particular situation.  Begin each day by mentally reviewing your allotted daily caloric intake and then make choices throughout the day that honor that, even if it is with foods you do not normally eat.  Apply the same strategy to exercise.  Make a decision as to what your routine will be for the week.  If you must shop or attend parties at night, switch your exercise time to the morning.  At our home we have a few strict rules to keep the madness at bay.  We designate one day a week where we shop for gifts and we only attend 2 parties a week, limiting our stay to an hour.  

The most important thing is to enter into the holidays with the decision not to compromise your health and fitness.  If you start planning and practicing with your schedule today, the end of the holiday season will find you healthy, fit and stress free!

Let's hear it for the beginners!

Since joining the health and fitness world I have been privy to lots of great advice, inspiration and education but some of the most valuable information I have gotten comes from those just starting on their journey. 

There is something very genuine and exciting about a person that has resolved to improve their lives through health and fitness.  And although those of us that have been walking the walk are tempted to guide them, sometimes we are all best served to just listen to them.

One of my favorite things to discuss with beginners is the ways they’ve altered their favorite foods.  One friend was terribly addicted to sodas, consuming at least 2 liters a day.  Realizing she had to relinquish her favorite drink that cost her about 800 calories per day, she replaced it with sparkling water.  To give it some flavor she would add a splash of cranberry or orange juice or a squeeze of lime.  Another friend stopped adding the usual breadcrumbs to his meatloaf and replaced it with oatmeal.

Food is not the only place people had to get creative in order to improve their overall health. Being an exercise enthusiast I was particularly interested in how these dedicated individuals took the same old exercises and made them work for them.

A busy single working mom of two decided to incorporate exercise throughout the day instead of just dedicating a block of time to fitness.  The exercise novice start off every morning on the floor.  She would literally roll out of bed and do 20 push-ups.  While the coffee brewed, she would do 20 squats.  At the office, she would park far then use the stairs.  She would do jumping jacks in the stairwell and more squats in the break room.

Although there are a lot of plans and systems out there designed to help you get in shape, nothing will ever compete with your common sense and creativity.  Remember, the best way to insure your diet and fitness plan will work is to customize it to you and your lifestyle!

Goal setting!

If there is one thing I am not a fan of is rushing to lose weight or get in shape because of an upcoming special event.  My issue with this common and well-intentioned practice is that it does not promote long-term results.  You go through all the work and then as soon as the event comes and goes, so does your fitness routine. 

This is why your goal should be one that is on-going.  As a runner, I try to register for a 5k every couple of months and when I want to really challenge myself, I sign up for a 10 miler.  Setting these goals is what keeps me on the road year-round. 

Goals do not all have to be races or fitness challenges.  You can choose from a variety of activities throughout the year that you can incorporate even during the holidays and vacations. 

One great place to start is by checking out any local/seasonal events in your area.  Races are great because they are open to people in all fitness levels and they provide a relaxed but energized environment.  Another way to incorporate fitness without exclusively focusing on exercise is to go hiking, canoeing and rock climbing.  And if you are going on vacation you may enjoy a walking tour of the city or country you are visiting. Museum tours are a great and educational way to add miles to your time away.  A good rule of thumb is to find something you can do outdoors and that usually has some physical fitness benefit.

We all need goals to help us stay on track and although a wedding or class reunion are legitimate ways to get motivated, you need something that will help keep your commitment to health in the forefront.  This year I signed up to run my first half marathon and in spite of it being several months away I’ve already started training for it.  As I prepare for the big day, I visualize what the experience may be like.  I do not have the same pressures of having to fit into a certain size dress because since my goal has been fitness driven my weight is no longer an issue.

Avoid the quick and easy fix to weight loss and fitness!

 We have all seen the commercials selling those exercise ‘devices’ that you strap on to a body part and it promises to work your muscles for you.  And how about the “delicious” shake that promises weight loss.  It better be delicious if that is all you are going to ingest for the next 30 to 60 days!

The secret I want to let you in on is that weight loss and fitness are not as difficult as these diet pushers want you to believe.  The average person is advised to eat between 1800 to 2000 calories a day.  If you were to count those calories you would see that it is a great deal of food.  Why would you replace your caloric intake with a shake filled with chemicals when you can take in those calories by eating actual food?  The benefits of choosing food over a shake are endless but mostly you are training yourself how to eat properly in order to fuel, not just feed your body.  And fitness is the other thing these quick-fix-gurus want to demonize.  This is why we are constantly seeing commercials for these muscle stimulation devices suggesting you can relax on the couch while your abs get a workout but the fine print advices you to exercise for best results. 

The bottom line here is that we have to come to terms with the fact that health and fitness are not going to be as easy as doing nothing, but it certainly is not as difficult as so many of these advertisers want us to believe.  If I had to give anyone advice, regardless of where they are in their journey to weight loss and physical fitness is to begin by making friends with food and fitness.  Determine the recommended caloric intake for your body and then introduce some exercise, be it walking or aerobics, and then keep doing that!  I don’t think that is so hard, and it’s far more delicious and rewarding than a shake on the couch with some vibrating heating pad strapped to your stomach!  

How to motivate a friend to lead a healthier lifestyle!

So you are either fit and fabulous or well on your way but you see your spouse, children or friends that would benefit from the healthy choices you’ve been making and think “how do I get them motivated to follow my lead?”

The first thing you should NOT do is nag or brag.  I have long believed that nagging and belittling is not a good motivator because it doesn’t evoke people’s free will into changing unhealthy habits.  Being direct in a kind and honest way will probably get you further than making the person feel bad about themselves.  The key is to set them up for SUCCESS not failure.

As you prepare to engage your fitness-challenged friend keep these 3 things in mind:

1) You should be focused on the person’s overall health rather than just the physical appearance.   Looking good is a natural byproduct of a change to a healthy lifestyle, but it should not be the only goal.  Often people give up when they fail to fit into those skinny jeans within a few weeks into their program.  If the focus is placed on health versus appearance, your friend will be less likely to quit when they experience those normal negative body-issue days!

2) Encourage them to adopt eating and fitness habits that are well within their comfort zone – not yours.  Just because a diet and exercise routine works for you does not mean it will work for your friend.  Be supportive of whatever positive efforts they make in order to get healthy and fit.

3) One of the best way you can help a person to seek a healthier lifestyle is through example and encouragement.  Share with them your journey.  Your ups and downs.  The benefits you have experienced now that you are making healthier choices such as feeling better, experiencing less aches and pains, better flexibility.  And share with them how you conquer those set-backs and temptations. 

By being their mentor and biggest cheerleader you are more likely to inspire someone you love to a happier, healthier and longer life.

Falling off the fitness wagon!

It happens to the best of us.  Perhaps an injury or personal set-back derailed your exercise efforts.  One day you woke up and you just felt like you would serve yourself best by just curling back into bed.  Maybe after that you also decided to indulge yourself with comfort foods.  Then this “one day” turned into several weeks and now you can’t seem to get yourself back on track.  I’ve been there, we’ve all been there, but don’t beat yourself up over this slip.  This experience can actually be a good thing.

Getting back on the path to health and fitness can be a wonderful experience.  It can be a time for you to evaluate what was not working in your previous routine.  Maybe you were bored, or it was too challenging, or you were not seeing the results you desired.  Returning to a healthy and active lifestyle can also be an opportunity for you to do some soul searching and spring-cleaning.  Maybe it is time to get out of that rut by shaking things up!

1. Change your routine.  If you’re a gym rat, maybe you should pepper your workout a few times a week by going outside and walking or running. 

2. If you’re a runner or walker, you might want to bring it indoors for some Pilates or weight training.

3. Yoga is a great way to clear the mind while working on flexibility and balance.

4. Love your current exercise routine but are just in a funk? Change the times of day you workout, or upgrade your workout clothes or gear.  Freshen it up!

Just remember when you find yourself in these slumps that they do not have to last forever and beating yourself up will only keep you away from a healthy lifestyle longer.  Accept that sometimes you are going to stray away from your commitment to fitness so give yourself either a number on the scale that will serve as your reality check, or an amount of time that you won’t allow go by without getting back to your routine.  Remember, it is ok to fall off the wagon just as long you are committed to getting back on!

Health and fitness made SIMPLE and ECONOMICAL!

Back to basics!

There is a new trend gathering steam in the health and fitness world that encourages you to keep it simple. This trend delights me because the easier, convenient and economical you make healthy eating and fitness, the more likely you will stick to it for life. 

I’d like to share these tips I’ve learned through the years from health and fitness experts that have kept me on track for years!

1.  Shop from the perimeter of your grocery store, only going into the center to purchase non-food items. The wisdom here is that you buy fresh foods that are natural and healthier for you. Eating right might cost you a bit more upfront but you will save money by avoiding costly health issues down the road.

2.  Move your body. Exercise does not have to take place in a gym.  For the cost of a pair of running shoes you can hit the road and walk or run. If you prefer to stay indoors, many shopping malls open their doors early for walkers. Or you can visit your local library and get free DVDs or books on exercises you can do at home. 

3.  Breath and drink lots of water. These two items are my anti-depressants and stress relieving drugs. While going through Lamaze some 20 years ago, I learned the magic of breathing.  It focuses you, it allows you to redirect your attention so you can regain control and it is extremely important to your overall physical health.  Breathing is not just for just staying alive, it is a wonderful tool that will serve you both on and off the road!  Finally there is hydrating.  We all know the importance of drinking and now we’ve learned that your body burns off calories from processing water, making it yet another way it promotes weight loss.  For me water is my go-to drink when I’m feeling stressed, helping me to avoid stress eating.  It fills me up and gives my body and mind time to decide if I need more food, or just to take a deep breath, hydrate and hit the road!

Food as Fuel!

So you've found the right clothes, and shoe and even the perfect music to motivate you through your workout but before you hit the gym or the road, make sure you have the right fuel to keep your body going.

I came into health and fitness in stages.  It was a true evolution of weight loss using caloric reduction followed by exercise.   Today I maintain my weight watching my caloric intake and by healthy food choices that not only feed me but fuel me.

Not long ago I was a lot like most people that thought that if the scale said the right number then I was healthy and fit.  Soon I began to realize that I was feeling drained through my workouts and tired throughout the day.  It was at this point that I realized that I needed to start introducing more effective and efficient foods into my diet.  Foods that would sustain me throughout my entire day.

The world wide web has several sites where you can find an easy formula that will tell you what your healthy weight should be based on your height and age and the amounts of foods you should ingest based on your activity level.  I armed myself with this information and I stopped eating those easy, on-the-go breakfast bars and I started to eat actual foods like nuts, all grain breads, fresh fruits, lean proteins.  Before I knew it, I was still maintaining my ideal weight while feeling energetic.  I compromised nothing, except the extra sugars and sodium that came with what I perceived to be healthy and quick food solutions. 

The other benefit that came from adopting these new food choices was the overwhelming empowerment I felt.  Until this point food was something that either fed me or brought me some form of enjoyment.  Now food is a healthy and happy combination of those things but with an added bonus, that I can use it to build a better and healthier me!

Oh the wacky ways we entertain ourselves during our runs and workouts!

Let’s face it, if exercise is not bringing you some form of joy, you will more than likely not engage in it or maintain it.  This is probably why most people that stick to a fitness plan enjoy it, or at least, create a routine that makes exercise fun or enjoyable.  Here are some wacky ways people inject fun in their routine:

The Musical. Most of us would not dream of starting a workout without our tunes.  They pump us up and motivate us. Recently a friend confided to me that she listens to Broadway tunes during her weight training circuit workout and she images herself as the lead in the musical. So as she leaves the house for the gym she announces: “I’m off to the show.”  To which her husband will say, “Break a leg!”

The Fitness Guru:  My other buddy confessed that she pretends she’s leading the aerobic class that she attends.  She says she arrives early to class to secure a spot on the front where she can watch herself in the mirror and can make sure she is using proper form in order to serve as a good example to her ‘class.’

Scavenger Hunt:  This is my favorite and probably the most creative.  Ben likes to run at very early in the morning so to fight off the boredom he has created a game of Scavenger Hunt that he plays with himself.  Prior to heading out on his daily run, he picks five things he must look for and find while on his run.  The list will include things like 1)wildlife such as spiders 2)random objects like a sock  3)litter, maybe a soda cup 4)person, be it another runner, bicyclist 5)shiny things like loose change, CDs, etc.   This keeps him entertained while keeping him aware of his surroundings. 

Myself, I like to just let my thoughts drift with each song that comes on my iPod.  Sometimes I'm a rock star, and sometimes I'm designing my island home.  (:)

Staying motivated!

Not all of us are natural athletes that dream about the next moment that they will be able to sprint out the door to work out.  Some of us have made peace with the reality that in order to maintain a healthy lifestyle, exercise is crucial.  Although I love and cherish running, I have those days, or weeks, where I need some serious motivation.

I have a 'motivation arsenal.'  It includes a variety of things that never fail to get me back on track.  1) My favorite one is just reminding myself of how I feel after a work-out.  The sense of accomplishment that comes from just 30 or 45 minutes of waking up my body and giving it a boast that will carry me through the day, and through a long life.  2) My second weapon is vanity.  I am not trying to achieve a perfect body or a super model physique - but I do want to be as tone and healthy as I can be.  Using my vanity for good and not evil.  Once again I remind myself of the joys of being able to fit into my current clothes comfortably and not waste time agonizing over what to wear.  3) Find a friend.  Maybe enlist a buddy that’s been trying to adopt a fitness plan.  This way you can mentor this person, while reaffirming your own passion for fitness.  Lastly, 4) break out the music.  There is something about the right songs that make me feel as if I could accomplish anything.  I love working out and running to music because it connects me to those feelings of invincibility I have when I'm singing along to my favorite songs.  Freshening up the play list always helps to get me up and out.  

As you can see my “motivational arsenal” is made up of positive things.  I believe fitness should be as fun and pleasant as possible.  Remember that the reason you want to be healthy and fit is because you are being good to you!  Don’t belittle yourself – be kind to yourself and your body!  

Exercise is NOT a license to OVEReat

A couple of years ago I noticed that I had put on a few pounds. The ten pound weight gain snuck up on me and I only noticed it when I could not longer wear my jeans comfortably.  In spite of my commitment to health and fitness, I had somehow fallen off the wagon and so I had to retrace my steps and see where I picked up these extra annoying pounds.  The first thing I looked at was my exercise routine.  Not only was I still on track, I had actually added a mile to my weekly run so, it was not for lack of exercise.  I then looked at my meal choices and, for the most part, I was still on track there.  So where did these pounds come from?  I got my answer a few days later at the office.  It was around 3 o’clock when a co-worker walked in handing out plates with slices of birthday cake.  I automatically reached for the cake and made a mental comment to myself, “I am running more so I can afford this indulgence.”  It was at that moment that I realized that I had not just indulged on this particular day, but I had been using the “exercise excuse” for weeks. 

Exercise is not a license to eat, and those extra 10 pounds were proof that my hard work was being undermined by my unconscious eating habit.  The experience allowed me to retool my thinking when it came to adding more exercise and food to my routine.  Although the body would require more food to fuel my extra physical activity I needed to get those calories from grains, fruits, vegetables and proteins – not cake! 

I assure you that I still indulge on ‘frivolous’ foods now then then, but now I only do it in moderation and not to supplement an extra mile on the road. 

Barefoot running...

About a year ago barefoot running showed up on my radar and because I am a runner I was immediately drawn to this philosophy and had to check it out.

I had serious doubts about this ancient style of running that was making a comeback.  For years I’d heard the need for support in my shoes.  The rule in the running world is that you replace your shoes after 300-500 miles of use to avoid having them lose their support. Skeptical as I was when I heard that running barefoot was a healthier alternative to all that cushioning and support I still pushed on.  But article after article, I read that running barefoot is thought to be better for you because it favors your natural gait, not forcing your body to conform to the shoes.  And runners agreed, reporting that their knees and/or backs felt better after running barefoot, or ‘support free.’ 

So with all the evidence at hand and seeing the trend spread through the running world, I decided I had to give it a try. Having only asphalt to run on I sought out an alternative to going completely barefoot. The shoe I bought is known as a support ‘free’ shoe, ironically it is created by the company that is responsible for creating the ‘support’ frenzy in the first place. The shoes are light, the upper part of the shoes feels like a strong nylon sock, and the bottom has a very thin padding.  The moment I hit the road, everything felt different.  I felt more in control even though I was working a bit harder because I no longer had the benefit of all that cushioning pushing me along. It was like driving a stick shift versus an automatic vehicle.

The reason I am celebrating this resurgence in barefoot (or “free”) running is because it supports my personal fitness and health philosophy – which is to keep it simple.  The less roadblocks we put up for those of us getting healthy and fit, the better the chances we will stay with the program and meet our physical goals.

Don't let 'fitness experts' derails your fitness goals

One of my biggest pet peeves is when well-intentioned individuals have their fitness goals derailed by a constant stream of misleading information from so-called fitness "professionals."

I spend a great deal of time listening to friends and family in desperate need of some form of physical exercise tell me why they won’t exercise or how they simply quit after a short time.  The culprit was usually a report on tv or the newspaper undermining their efforts by essentially stating that whatever form of exercise they had chosen was just useless.  They were not doing it long enough or strong enough or not wearing the right shoes or using the right equipment.  What's the effect on a person who already had a tenuous, newbie's relationship with fitness? It typically sidelines their efforts and possibly prevents them from ever trying to become healthy and fit.

When approached with this challenge I’ve learned to be sensitive and supportive.  I am mindful that change of any kind is difficult and so it should be approached as an evolutionary process.  My goal is to encourage people to begin by adopting healthy eating and fitness habits slowly, bit by bit, and take it from there.  When I made the switch to a healthier lifestyle it began by just watching my daily caloric intake. Eventually I introduced healthier foods and added walking into my routine,  and that later evolved into running.  But had I stopped to listen to everything I was supposedly doing wrong, I never would have started in the first place.  

We need to understand that for beginners, as we have all been at some point, it is about taking that first step and then evolving into more challenging routines.  But most individuals will not begin a fitness program if they feel defeated by it before even starting. 

So if you are just getting started, or know someone that is, let the experts argue what the best systems and techniques are while you stay focused and follow this old motto: "When it comes to exercise: More is better than less, faster is better than slower, and something is better than nothing. But when it comes to food: Less is better than more, slower is better than faster, nothing is better than something.

Health is a great investment

One afternoon while talking to my friend, a geriatric social worker, about how aggressively one should invest for retirement she said something that validated my commitment to health and fitness.  She said that while I should be wise with my finances, I should put even more emphasis on my fitness.  Her job puts her on the frontlines with the elderly and she has seen first hand what happens to those who paid little to no attention to their bodies. Today that neglect is not just affecting the quantity of their lives but the quality.  People always think of aging as something that is off in the distant future when the reality is that it is happening every day. Daily we move towards that magic number we deem “old” and once we are there we want to be financially stable. But we should also want to be healthy and fit in order to be pain free and independent. 

My husband and I are avid runners.  We run several 5k and 10-mile races a year. At age 46 I take no pride, but lots of joy, in reporting that I’ve been beaten many times by runners in their 60s and 70s. And these seniors are not just showing up to run 3.1 miles – they are also representing at ultramarathons and marathons. I recently read of a woman getting ready to run her 12^th consecutive marathon at the age of 87.  This is encouraging because it means that at my already “advanced age” if I continue to eat right and exercise I can theoretically count on going into my golden years on my own two feet and at competitive speeds!

This is not to say that if you want good health in your golden years you need to adopt a drastic diet and join a gym. Just committing to eating better, dropping bad habits and picking up some form of physical exercise should be sufficient.  Eating well and moderate exercise is not expensive or time consuming.  A healthy diet can consist of just watching your caloric intake and introducing more fruits and veggies.  And exercise can be a daily 30 minute brisk walk that will do wonders for your body, your mind, your longevity, and your quality of life.  Just look at it as another wise investment towards retirement.

Run How You Want

Running Ninja! clothes, gear and gifts for runners was born from the idea that you never know who is a runner.  I quote Eric Paul Lachance who said that "running is the most democratic sport" because it is open and available to anyone.  You don't need special gear, clothes, equipment or training, all you need is the will to lace up and hit the road.

We spend a great deal of time on the road and we see lots of runners.  They come in all shapes and sizes, levels of skill and all adopt their own methods to make the run more worthwhile or inspired.  While I require some music, gum, sunglasses and sunscreen, Eric doesn't even wear a shirt.  I prefer the asphalt and he prefers the nature trails.

Running Ninja! loves runners for these and so many other reasons.  It is a sport, a hobby, a discipline and it is completely up to each individual runner how they chose to do it.  Today we celebrate you and encourage you to Run How You Want. (:)

Seth, Eric, Melina, Maruchy and Jodi at the Rooney's 5k 4/10

 Eric and Heather switch off at the Keys 100 Miler Relay Race 5/10

Wear your sunscreen!

Almost a year ago I walked into my dermatologist's office for a vanity visit and found out I had basal cell carcinoma.  As an "olive skinned American" I thought I would never have to worry about THAT type of cancer, yet there I was, having the Moh's procedure.  A 4 hour outpatient surgery that could have been prevented had I lathered up before hitting the sunny road.  I realize I'm one of the very lucky ones but, I don't take my good fortune for granted and want to remind you to please, please, please put on your sunscreen before you head outside.  Because I'm an 'all or nothing' type of girl, I use 100 spf on my face and arms when I run.  I use somewhere between 30 and 75 on my legs.  Don't take this step for granted.  I know I did but today putting on sunscreen is as routine as lacing up.

Running Ninja! wishes you a wonderful Friday and fantastic weekend!  Happy Mother's Day to all you "mommy" Running Ninjas!  We love and appreciate YOU.

MAY is National Runners Month - says who? Says DICK!

A good day and good Friday to YOU!  Shortly after rolling out of bed today and making the trek to the coffee maker my husband happily chirps:  "May is National Runners Month."  I rolled my eyes and poured my coffee.  Eric is the early riser, he is out on the road at 5 AM.  I won't go out until around 10 or so.  Anyway, once the fog lifted I was able to respond, "Oh yeah, Jodi said that yesterday."  This is when the dialog began.  Eric is insanely clicking away on our laptop.  "Dick's Sporting Goods?"  He says.  Once again, I could not be less interested.  "The guy sort of declared it."  And that's when I got a little peeved.  Ok, mostly jealous.  Why did I not think of that?  Then I thought.  Hey, we've only been in the Running 'business' for a few months, I wonder how Nike is feeling about this?  Or Runner's World Magazine?  Good Ole Dick!  Way to grab some clients and attention and REVENUE.  GENIUS.

So after allowing this brilliant advertising idea stew with me for a while, I sat to write my daily blog and really want to draw from Dick's inspiring actions.  And when I say "Dick" I'm not sure if it is a real person, deceased, a corporation, an advertising firm...the point is there was a human behind this idea and that is what I choose to celebrate and learn from.  As a runner and now business owner, I won't wallow in jealously long, I quickly move on to how this wonderful thing can teach or challenge me.  Just like getting passed by seemingly slow or out of shape runners at the countless races I've attended - I just have to get better and remember to be inspired by their accomplishment not diminish it.  I am not in the business of tearing down, I am in the business of building up -- personally and professionally.  And so today I raise my coffee cup and offer my running efforts for the day to Dick.  The little guy that all on his own, without consulting a team of super runners, declared May NATIONAL RUNNERS MONTH!

That is a guy that probably runs how he wants. (:)

http://blog.timesunion.com/running/may-is-national-runners-month/1684/

Tweeting and Blogging and Running...Oh MY!

Fellow Running Ninjas!  how busy are YOU?  We are always in the process of juggling work, family, fitness, and the magical Social Media.  As I blog you today my mind is racing because once I finish this little update, I will be dashing out to film my very own Youtube video, with my Blackberry.  Very sophisticated stuff.  I see an Oscar in the 'short film' category.  Social Media has become the backbone of our business and for that I am overwhelmingly grateful and humbled.  I actually am enjoying these days as our little company grows.  A part of me feels sorry for the big guys like Nike, that don't have such a close relationship with their clients and potential customers.  Social Media (i.e. Facebook, Tweeter, Blogger, etc) has connected me with YOU.  With people that are completely different than me, yet exactly the same.  We runners are a special breed aren't we?  We come in all shapes and sizes and ages and economical and educational backgrounds.  But we are also a very giving group of folks.  *Charitable, because every single race you register for benefits a worthy organization!  *Devoted, because we hit the road at all hours, in all weather conditions, in spite of what is going on with us or our lives.  *Independent, because we all have our system, and our routines, and our own way that we run.  It is for all of these reasons that my husband called "running" the most democratic sport because it doesn't require fancy equipment or venue, and it's accessible to everyone.  And it is for this reason that we at Running Ninja! encourage you to 'run how you want.'

Vitamins and supplements!

As a child I was terribly iron deficient and so I was constantly being given iron supplements.  I hated them. My mother would give them to me and I would pretend to take it and then stash it or through it out.  To her credit, she also gave me lots of iron rich foods, and I believe that is what eventually cured my deficiency.  Once I became responsible for my own food intake and health, I was always aware of my tendency to be iron deficient and so, I made efforts to eat spinach, broccoli, meats, fish, etc.  In other words, I 'managed it' with foods instead of supplements.  My dislike for vitamins remains to this day and now, I feel a bit validated.  The American Dietetic Association suggest you get your vitamins from food and not vitamins.  The only time doctors recommend that you use vitamins is for a specific deficiency such as bone-loss.  And even then, they suggest that you visit a doctor or pharmacist to get the exact dosage for your particular needs.

http://www.fooducate.com/blog/2009/12/11/dietitians-recommend-get-vitamins-from-food-not-supplements/

Runners have a variety of eating habits.  Some of us are insanely healthy, others run in order to be insanely unhealthy, some of us meet somewhere in the middle, while others just try to strike a balance.  What I do know is that whenever possible, I think it's just a wise idea to eat your fruits and veggies instead of popping them in pill form.  I refuse to use the excuse that I'm just too busy to eat right - my health and well being is worth whatever time it takes to peel a banana or chop a tomato - or lace up!

Run how you want. (:)

Welcome Running Ninja!

We at Running Ninja! want to welcome you to YOUR blog.  We hope you will guide us as to the type of info and items you would like us to make available to YOU.

Running Ninja! appreciates your support and invites you to check us out at:

• Our website! runningninja.net
• Our shop! http://www.cafepress.com/runningninja
• Facebook: Running Ninja!
• Twitter: Running Ninja!

Check back here often and watch for running tips, success stories, photos and all things that celebrate the Running Ninja! in all of us.

Run how you want. (:)