Easy Does It

Just because the weather is suddenly beautiful does not mean that you have to spend every possible moment outside.  Every year it seems there is a rash of injuries (strained muscles, sprained joints, etc.) that occur because people are in a hurry to end their winter hibernation and get outside to play.  Unfortunately, although the weather can change in an instant the human body can’t, and if noe is not careful the fun in the sun can end very quickly.  I myself am nursing a strained calf because I went out for a run on a Sunday afternoon even though I had worked out for nearly two hours that morning.  It was sunny and warm!  What was I supposed to do!? Sit inside all day?  So instead of listening to my body, I went for a run and now I am paying the price.

As the days get longer and the weather gets warmer, it is very tempting to go spend as much time as possible being active outdoors, just be wary of enthusiasm leading to unnecessary issues.  Don’t let an early spring injury or a bad sunburn cause you to spend time on the sidelines.  Star slowly and build up to more and more activity.  Be sure to stay hydrated and nourished while you are out having fun.  Lastly, listen to your body so that you can enjoy a long and happy summer.

My 15 Minutes of Fame (Includes Video)

Several years ago, I joined a research group called the National Weight Loss Registry which tracks people who have lost weight successfully and have kept it off for a prolonged period of time. Every year I get a packet from them with any new information they might have or articles they have published, along with a questionnaire about how my year has been in relation to my weight. This past fall, I received an email from the group asking permission to share my storey with a media source and I agreed. I didn’t think much of it, because I have been interviewed and photographed before and nothing came of it. But this time, the publishing folks were serious and as a result I spent last Thursday and Friday in Nashville for a meet & greet and photo shoot for Spry Magazine.

Two women who also have lot a great deal of weight and I are the subjects of an April cover story. The interesting thing for me is that although I originally went into this thing with the hope of helping others to successfully face their weight loss challenges, I ended up actually being helped myself. This is the first time I have actually spoken at length with others who have faced the same issues as I have.

While having dinner with my fellow cover models, Kat and Nancy, as well as Lisa Delaney (editor-in-chief of Spry Magazine and author of “Secrets of a Former Fat Girl”) I realized that all of the insecurities I still carry with me and all of the emotions I feel are not unique to me. I think all four of us realized that many of our experiences, before, during and after losing the weight are shared not only by us, but by millions of others who have struggled with their weight and self image.

As psyched as I am to see my handsome self immortalized in print (have I mentioned how humble I am?) I am even more excited about getting the message out to every person who is fighting their own battle with weight and self esteem issues that that they are NOT alone. There are plenty of us who have been down that road and know just how tough it is, but we also know that it IS possible!!

So when the April issue of Spry comes out I will be showing it off to everyone I can. Not because I am on the cover, but in the hope that someone, somewhere will get the boost they need to make a change in their life.

See a video from our shoot here or on the main blog page.

Don’t be shy about asking for (and getting) what you want!

I was at my doctor’s office yesterday. I was meeting with him about the treatment plan we had been working on for the past 9 months and wonder what was next, when I realized there was a problem.  The problem was I was doing exactly what I tell all my clients NOT TO DO!  I was holding back.  I have been playing around with the treatment and avoiding emailing my doctor about what I am experiencing.

I had a feeling that perhaps all my struggles revolved around my sleep issues, so I stopped a couple of meds and self-adjusted a couple of others.  I neglected to contact my doctor via email as he suggested, and I simply waited for my next appointment.  It turns out he agrees with my thoughts and adjusted my meds accordingly.  If I had spoken up sooner, I could have begun the new regimen sooner.

It is ironic that after years of chastising my clients about communicating more/better, it is this very thing that I myself am screwing up.  As a matter of fact, I realize I had also done it two days earlier at a yoga class that my wife and I attended.  Instead of speaking up, we both groaned and whispered quietly between us about how we did not like the pace the instructor was going at and show she was cueing some of the poses.

A wise man once told me that one has no right to complain about not receiving what one wants if one never actually asks.  So whether it is your doctor, personal trainer, or anyone else be sure to communicate fully exactly what you want/need and don’t hesitate to ask questions.  The only bad question is the one you wished you had asked but didn’t.

Time for something new?

Here we are at the beginning of another year and it seems as if everyone I meet is trying to find the one thing that will help them become thinner, stronger, faster, whatever their fitness goal may be.  At the same time, there is no shortage of people willing to give their opinion of what the secret is.  For me there is no secret.  There is no single diet, exercise, or plan that works for everyone.  So how do you choose?  With so many options, how do you find the right one?

Beyond doing your homework and researching the options, whether via the media, the internet, or the experiences of other, you need to try as many things as you can.  One of the things I like most about the health & fitness industry is that the vast majority of those in it offer the opportunity to try out their product or service for little or no cost.  As such, it is in everyone’s best interest to try as many new things as possible.  Even those who are in great shape and have enjoyed success with their current program can benefit from new information and challenges.

There have been numerous studies of what best promotes success in regards to personal health and nearly as many different results.  There have, however, been a few things that seem to be agreed upon as being very helpful in bringing lasting success.  One of these is variety.  Changes in your diet & exercise routine challenges your body to adapt, which often leads to overall improvement.  So instead of seeking the Holy Grail of health & fitness, challenge yourself to new things whenever possible.  You may just find a new favorite.

New Year – New You

It is that time again.  The week between Christmas and New Year’s, when so many are feeling a bit bloated and thinking about al of the changes they should make in the New Year.  Unfortunately, history has show that the vast majority of those that do attempt to make changes do not succeed.  There are numerous reasons why this occurs, but a broad reaching one is that far too many people are unrealistic in their expectations.

I have long ago lost count of the number of individuals who, upon waking up (or better yet, regaining consciousness) on January 1^st of any year, called, emailed or came to see me swearing that they were ready to change their life.  In and of itself, this is a good thing.  I LOVE such positivity and enthusiasm in potential clients.  The problem is that almost all of these people have been incredibly unrealistic with respect to their goals.  Thinking that going from a diet of fast and/or frozen food and little or no exercise to veganism and 5 days a week at the gym will be a smoothly transition is simply put – CRAZY.  As much as it would be great if the body could change as quickly as the mind, human physiology is just not capable of such rapid, drastic changes.  This is why I started my own business.  I hoped that I could educate people as to how to make small, simple changes in their lives that could be maintained over the long term. 

So as you look back on the year that has just passed and ahead to the future, try to avoid the urge to change or fix everything at once.  Instead, focus on those small things that you can realistically maintain for the rest of your life.  It is these simple, seemingly insignificant changes that will ultimately add up to a happier, healthier you.  Best of luck creating a new you in 2012

Time for a reality check

In the past couple weeks, there have been multiple races across the country that apparently went horribly wrong (I say apparently because I was not at any of them and am going on hearsay).  As a result, there has been a great deal of back lash on various social media sites about the races, race directors, logistics, etc.  Even though I am sure I am opening myself up for criticism from both sides, I feel I must put in my two cents on the subject.

First, let me begin by saying that I have experienced both sides of this dilemma. I have participated in more than a hundred races of various types & distances over the past 18 years and have worked or volunteered at several dozen races dealing with everything from planning, setting up, and packet pickup  to running aid stations and being a course official.  As such, I as much as anyone, have seen how many things can go wrong at a race.  I have also experienced just how much work goes into pulling together an event and how difficult it is to control all the variables involved.

With all of this in mind, I couldn’t help but think that that both sides have lost sight of why we do these things in the first place.  I know I can’t possibly speak for everyone, but I have always thought that people sign up for events to get motivated, challenge themselves, and enjoy the opportunity to be around other like-minded people.  I also thought that most race directors/organizers got involved in racing because of a person connection to racing and a hope to put on ever-improving events that people enjoy.  Apparently, I have been wrong all along!  It seems from recent comments I have heard/read that more and more people are signing up for events for the “schwag!”  A good race must have quality give-aways and a cool medal along with a great post-race party to be popular.  I still remember having a blast at races with no timing chip, no post race party, and a cheap cotton t-shirt.  I appreciate cool goodie bags as much as anyone and have medals hanging all over my house, but I still think the memories of the courses and the people I have met over the years are more important.

On the other side of things, more and more race organizers are focusing on putting on bigger, fancier races with themes, concerts and extravagant parties while losing sight of the importance of a safe, enjoyable, and well-run race.  It doesn’t matter how cool the shirt was or how awesome the post race party was if I have a miserable time trying to get to- or finish an event.  Again, I know how tough it is to put on an event and that there is NO WAY to control everything, but it should not come as a surprise that tripling the size of a race will make the logistics exponentially more difficult.  It would be great to see more organizers focus on putting on the best event possible instead of worrying on how big or flashy it is.

The main point is that BOTH participants AND organizers need to be more realistic!  If one signs up for a running event with 45,000 other people, don’t plan to show up 20 minutes before the start and expect easy parking, no lines for port-o-lets, and a relaxing walk right to your start corral!  Expect the worst and plan accordingly.  At the same time, race organizers that put on an event that costs $150 and promise the time of your life only to have the event turn out to be a nightmare, better be prepared to deal with a flood of criticism and angry complaints.

I know I am probably just a crazy dreamer, but I would love to see smaller, more affordable events that focus on fun and safety, even if it means I don’t’ get a cool shirt, hat, jacket, etc. and have to go get my own post race food.  Races should be about being healthy and having fun, not schwag or making money.

Ironman Cozumel

On Sunday November 27^th, I participated in IM Cozumel.  It was my first World Triathlon Corporation event and my first race of any sort in Mexico.  The first reason this particular race was appealing was that it was still open for registration less than six months before race day.  Because of this, it was easier to schedule and prepare for the event.  Secondly, it occurs at a time of year that allows for more affordable airfare and lodging, making the trip more economical.  Lastly, Cozumel is one of the smaller of the IM events, with several hundred fewer competitors than many of the other U.S. Races.  These factors (and the thought of Thanksgiving in Mexico!) led me to register for this event and I’m very glad I did!

The island of Cozumel is absolutely beautiful!  We stayed at the Cozumel Palace, an all inclusive resort, which was ideally located for the race and hosted us in amazing luxury.  The Palace is across the street from the convention center and two blocks from T2 and the finish line.  Everything we could want was within easy walking distance.  The resort provided not only all food and drink, but entertainment, spa services and trips as well, using our “resort dollars.”  We swam with dolphins & sting rays, toured Mayan ruins, got spa treatments and had a photo shoot.  The staff also went all out for the racers including a pre-race buffet starting at 3am; a good luck note on my pillow before the race and a congratulations note (w/snickers bar and M-Dot cookie) after the race; freezing my drink bottles for me; and cheering out on the course by name!  And when I got back after finishing they had a photographer and post race buffet to great me in the lobby.  I could not have felt more welcome and special.

As for the event itself, the packet pick-up/expo (again, right across the street) was small, but efficient.  I was able to get my packet and ask questions in less than 30 minutes.  I use Tri Bike Transport to ship my bike and the drop off and pick up process was extremely easy and convenient!  I highly recommend using them.  Race check-in, body marking and transition set up were very smooth as well, with MANY volunteers to help with the process.  On race morning, there was a free shuttle from a neighboring host hotel to the start area which ran pretty smoothly and I had no problems with pre-race prep (the bathroom line was long, but when isn’t it…)

The actual race begins with an in water start and was a a warm beautiful one loop swim.  It is crowded and chaotic, but relatively fast.  At the end of the swim, racers climb back up on the pier via some wooden steps and begin the long run to transition.  I know I am not the most fleet of foot, but I did not expect an almost 7 minute transition.  It is quite a ways from water to changing tent, tent to bikes, and bikes to mount area! 

The bike portion is 3 loops of the south side of the island.  It is virtually flat and pretty well paved, but the heat humidity and wind were challenging.  There were plenty of aid stations on the bike loop with various nutritional products.  The run is 3 loops of the north end of the island and again is virtually flat.  Wide streets in good condition and numerous aid stations made this run course well presented.  All in all, the race is well organized and smoothly run.  My only issues were:  a lack of either mile or kilometer markers on the bike course, too many markers on the run (both mile and kilometer) and a chaotic finish area.  I would definitely recommend this event.  There was tremendous crowd support throughout the race, even while pouring rain on the run.  The locals go all out to make you feel welcome.  Ironman Cozumel was a great experience.