Proper Running Gear

No Cotton. Not anywhere on your body. Not even a little bit.
1. Buy microfiber shirts and socks. These materials wickes away sweat and will keep your body dry.
2. A visor or cap. Again, not cotton. You'll be surprise how irritating a bit of sun in your eyes can be at any mile.
3. A microfiber jacket with a zipper (in cold weather). You'll be able to regulate your body temperature.
4. Properly fitted running shoes. Get fitted by knowledgable salespeople at an honest to goodness running store. The coolest-looking or the most talked about running shoes are not a good idea.
5. Hydration system. Don't walk or run without it. It will improve your workout and help in your recovery.
This is just to get you started. So...go get started!

Excuses

Hummm...I think the title says it all. Why to we come up with the most amazing truth-sounding excuses when really we're just cheating at solitaire. (hopefully this metaphor works) Look, what you eat or not eat will determine about 75% of your success rate for achieving your weight-loss goals. There's no easy way around it.

Everyone is adding more and more "necessities" into their lives but not including any time to maintaining a healthy body. Since when does our health and mental well-being become secondary? You MUST make time for your body and health, period, no excuses. When was the last time you put off a HAIR appointment? Not too often. But taking care of you body and mental well-being, geez let's just forget about that.

Eventually, when our bodies start breaking down, we wonder...What happened? And how do I get my body back again? Then, because you devote little time and effort or make excuses with your training program you think you're doomed. Or my personal favorite, "Gee, this personal training thing isn't working"!

Well, my friends, I can teach you, explain how the body works, list books to read, give you a program, but if you don't get off your behind and DO THE WORK, you won't see the results!

1. Start making your own food. It will taste better, you can control portion size and best of all...You'll SAVE money.

2. Move your body. Can't do one without the other:
a. Cardio, anything that gets your heart rate up for at least 20 minutes, be creative...I said, anything. :)
b. Strength training: yes, with weights or your own body weight (think push-ups)

3. Count your calories. Sorry folks, but get in the habit of really knowing how many calories you are eating, you may be surprised at how much, or how little your ARE eating.

4. Stretch. If you are contracting muscles, you must stretch them too. If you don't do one without the other muscle imbalances will occur and your joints won't be happy, trust me.

Let's just start with this list...And keep it going...No excuses...And don't blame your trainer.

How's the plan?

So how are you doing? Remember, you can start a plan but staying on that plan can have some bumps and hairpin turns along the way. That weekend party, donuts in the breakroom, cocktails at the weeks end and who knows what else. It's OK to have a treat, just not everyday. And you really do need to know just how many calories you're taking in a day (just because it says "healthy" snack doesn't mean it is!).
I recommend www.calorieking.com. You can download a food diary that will count the calories, proteins, carbohydrates and fiber for you. It will also calculate how many calories you should be eating for your desired goal and will add in calories when you exercise, how great is that?! You really must know how many calories you are eating, you can't just wing it. This is the best way to get started and say on your PLAN. Let me know how it goes!

New Year's Resolution

Ok, New Year, so what do you do now? Of course, get in shape, get healthy, go to a gym, lose some weight...sound familar? So how to stick to your goals? Will power? Determination? Get a plan, man! You know your destination but do you have a roadmap?

Many "newbies" think that just joining a gym will somehow make it all happen. Ya gotta have a plan. So, do you need to lose 20 lbs? Start with a short-term goal, say 5lbs. Losing 5 pounds will be a lot easier and attainable than the whole 20, and it will keep you motivated and fresh. And don't think that you're going to do this by completely changing how you've been living for the past year (or five, ten...?). Again, start small.

For example, look at your diet (or as I like to say, "food intake") Less food is not the answer here. It's portion control and the type of food you're eating. Get to know what 2,4 or 6 ounces really look like and stick to it. Refrain from that 3 o'clock candy bar, perhaps enjoy it as a treat once a week. Take a hard look at what and how much you're eating.

Regarding exercise, gosh darn it, do what's fun for YOU. If the thought of a step class makes you cringe, try cardio kickboxing, a spinning class, boxing or don't be afraid to venture outside. Run on the beach, take up a volleyball class, rollerblade (or rollerskate for you 'ole schoolers out there) with the kids. You don't just lose weight inside a gym for goodness sakes!

What's your plan for the New Year? Would love to hear it! Recommended reading: The Trans Fat Solution by Kim Severson.

Thanksgiving run

Thanksgiving run
Originally uploaded by 3 Phase Fitness.

Marathon Training

I'll lift weights all day long, enjoy functional training and even teach a kickboxing class but to get out there and run, let alone a 1/2 marathon, well... you gotta be kidding me. However, since I train athletes and especially an Ironman ("gee, you're as strong as an out-of-shape guy", you know who you are), I really couldn't continue to think of any more excuses to not getting my butt out there. The only way I am able to do it, besides the desire to gain first-hand experience, was to fundraise for the Leukemia & Lymphoma Society. Please see: http://teamintraining.org/personalpages. My participant number is 243362. I have a diary on their web page so information regarding the 1/2 marathon will be updated on that site. I am currently in fundraising mode so any donations to this cause would be greatly appreciated.