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30 Jan 2015

The Answer To My Prayers (the sequel)

So imagine this, its breakfast time and my youngest child brings her empty cereal bowl over to me and puffs out here belly and says, “Look Daddy, my belly is full like yours now!”

Later that same morning my oldest is watching me get dressed for work and she we just a bit more direct noting, “Gee Daddy, you’re fat.” Thanks bud.

Yes I enjoyed the holidays a bit too much! It seems like it was only yesterday I was bragging about moving back an extra notch on my belt loop. It must have went to my head making me feel invincible!

So this week I received (another) answer to my prayers!

We purchased a treadmill for our home. It’s a beauty!

I shopped around after the beginning of the year and found a FreeMotion 860 treadmill for about half off after sale prices and discounts and apology discounts (more on that later)

I wanted a treadmill that would stand up to the beating I can give a treadmill for high speeds and long periods of time. I also wanted one that I thought would last.

This is one of the new high techy treadmills that can use Google earth to pinpoint a running course. The first 3 days I ran along a wonderful road in Hawaii. Then I opted for a series of running courses from 12 islands from all over the world to run on. Here is some of the technology:

Ifit video

So yes, I can draw a map of where I want to run. In fact if you want to leave me your zip code and the street you live on in the comments below I could go running by your house. Maybe we could go for a run together then? 🙂

After I set up the treadmill I chose the last tab, Hana Trail route under the Video tab. It was not made by National Geographic. It was running a back road along the coast of Maui, through a rain forest on the island and some beaches. Beautiful! I ran solid for 35 minutes, taking in the sites. I never stopped but was motivated to keep exploring the running path. I put Maui on my Bucket List by the way.

Yes, you can control your speed. The treadmill not only has a 12% incline but it has a 3% DECLINE to replicate a downhill run. This model by FreeMotion has 2 speakers for either a narrator on my scenic runs, a fitness coach, or music from my Ipod. It also has two built-in fans which can help you from getting overheated. I like them blowing on me to make me feel like I am actually running faster.

But after the third day of this glorious treadmill the technology on this iFit gadget stopped working properly and was left caught in a loop of looking for the Internet. This loop precedes the logging in screen so I can not get to the screen just to run, rendering my treadmill inoperable….after 3 days…and waiting 15 days for it to ship from the manufacturer.

How would you feel about that?

So I called the iFit team for a remedy and they told me they will overnight a ‘card’ that I can insert in my machine to make everything ok…..as soon as they come in. Yes the cards are out of stock. And the young customer service rep I just spook with says the consoles, which is what is broken on mine, are out of stock too.

Possibly I am not the only having trouble with this machine, huh?

If we didn’t spend so much money on this blasted machine it would almost be laughable. Not unlike the first time I stepped on a treadmill in the gym….

I got this treadmill online instead of just buying one at the store. The manufacturer took 11 (frickin) days just to put it in the mail. I hope iFit is not that lackadaisical towards their new customers once they have their money. But it appears so.

Yes, customer service is such a subjective term these days.

Anyway, I got it in the mail and had to put a few things together to set it up. After a few hours I was done and eager to try out my new treadmill…the proverbial ‘answer to my prayers’….

Actually the treadmill worked great and I did a good job installing it if I do say so myself! It ran smooth. The extra features, like speakers, fans, and decline were like running in paradise. It was powerful and able to stand up to the kind of running I like to do….when I am 15 pounds lighter.

But I know what you are thinking… yes as a good parent I must make sure my young girls don’t try to use the treadmill since they are not used to one…

It does look a bit like a contact sport after all.

But not running on this gem after having tested it out and enjoyed it for the brief time that it did work is really frustrating.

How am I going to lost this weight?

Have I just wasted a bunch of money on a dream of losing weight and running fast again?

Does no company out there have any kind of initiative to taking care of its customers any more like, dare I say, the old days?

That really bothers me maybe the most when I think of how I try to take care of my customers instead of ‘they will get it when they get it’ mentality.

(sigh)

Maybe I should just use and stick to what I do best…

and I will look like this someday on my overpriced treadmill…

sitting-treadmill In all seriousness, I set it up. I absolutely love(d) it! The Freemotion 860 makes running more enjoyable (when running properly) if not more tolerable by running trails in Hawaii and all over the world (theoretically).

It would give me the opportunity to be burning calories, getting in shape, getting my running form back, and exuding all kinds of self-confidence! Even enough to take a selfie the first night before I knocked out 35 minutes running down the road from Maui…

Yes, be careful what you pray for. God asks you to pray for the things you want. That way he can give you what you need.

Ouch!

Posted in Archives and tagged "I am sorry. I certainly understand your frustration.", answer to my prayers, Daddy looks like a hippo, Freemotion 860, I wish my gym was closer, I'm a pig!, I'm so freakin fat, iFit, lets run away, Paradise!, running, this sucks!, treadmill, treadmill trackstar, waste of money, you will get it when you get it

09 Dec 2014

12 Comments

Its that time of year again, lets go for a run!

It’s getting close to that time of year again….where we start to consider our health and fitness; or it will be soon. Lots of people worry about over eating (me!) or just eating too many sweets (me again) over the upcoming holidays. If you are one of these people its time to make a plan. Set a goal. Then go for a run.

Each year I indulge in way too many holiday feasts and sweets and ice cream! So every holiday my goal is to run a ½ marathon to run off all the calories willfully consumed during the holidays. All the training and then the running for 2 hours, is a great way to get back in beach shape and burn off all those holiday calories.

How about you?

I know January is when there are the most new gym memberships each year. If you are one of those persons, or just exercise on an off, I wanted to offer some tips on doing some cardio (running) to keep those clothes fitting.

Set a goal to run one or more 5K, 10K or half marathon race after the holidays are over. Running is the best way to burn calories. Your added training to complete your goal(s) are a healthy way to enjoy the holiday festivities and not feel guilty.

You don’t have to win these events, just finish and have some fun. You would be amazed at the atmosphere of other happy fitness fanatics afterwards. It’s like a party.

I have been a runner all my life. While I haven’t had a great deal of training in it I have acquired some ‘best methods’ in being the best runner I can be. I wanted to offer these basic running tips to you in case you are feeling the need to get healthier too. Certainly once you feel comfortable you can add more competitive habits to your training.

Here’s a great place to learn more, http://www.runnersworld.com/ where you can learn about ALL things running.

BREATHING : It goes without saying, breathing is crucial to running. If you are getting (back) in shape I always say the heart muscle is the first muscle to strengthen. That includes making your lungs more efficient too. Simply, you need oxygen in your blood. In a sense the oxygen gives you more energy. Ever notice how you breathe lots heavier at the end of the run than the beginning? Your blood needs more oxygen. So give it more!

When you run focus on your form (pick those knees up) and your breathing! Focus on taking deeper breaths before your body asks for them. It gives you more energy over a long run.

When you get tired, and you want to give up, focus on taking deeper breaths and give it another 3 minutes to get the oxygen in your system. It works! I actually adopted a running form from my 6 year old. When I chased her she placed the tip of her tongue against her upper lip and took off. For me, it gets my tongue out-of-the-way to take in more air. I look like a goof! But I am was beating 90% of my competition now!

Award for winning my age group in my hand ~ the plaque, not Ms. South Carolina

STRETCHING: I hope everyone stretches. The older you get the more you need this! Stretching is important both before and after your run. Why after? Ever feel real tight after a good run? Stretch those muscles out again before they clamp up. Your legs will feel MUCH better that evening.

Stretch a good 10-15 minutes before and after each run. The more loose and warm your muscles are the easier it is to run. You know this. Remember those runs when your legs just feel too heavy and tight to run? How much time did you do stretching? You just do your best running if your muscles are as loose as they were when you were 12. You didn’t have any trouble then, did you?

NUTRITION: Eat healthy, become lighter. That makes sense doesn’t it? Eat protein, become stronger! I take a weight lifters mentality to recovery. When you exercise you break down muscle tissue. You build that muscle up by consuming protein, hopefully with in the first hour after you exercise.

When I run hard I want to be stronger the next time I run to be able to run faster or further. Protein shakes or bars and some lean protein for dinner. Are your muscles hurting after you run? Give them what they are begging for…protein.

Don’t over dress, who wants added weight?

RUNNING APPAREL: This is not about fashion. It is about running efficiency. Most runners can’t run well when they are hot, or over heated. So think about how much you wear before you start out. Don’t over dress. It is extra weight, confining, and makes you feel tired because your body spends too much energy trying to cool you down.

A rule of thumb is dress for about 10 degrees cooler than the outside temperature actually is. Why? Your body heat will rise when you hit your stride running, right? If you start out dressed warmly, your body temp rises that much higher.

My ideal outside temp is 50-60 degrees. When it is over 75 I can’t run my best as I just get too hot…and I can only strip down so far!

Don’t run to win. Run to finish and have fun!

JOIN SOME AREA RUNS: You have worked hard. You have sacrificed in time, food, and comfort. So reward yourself. You have earned it, right!Take time to have some fun for all the sacrifices. Join an area run! Or better yet, grab a friend to come along.

Most running events are fundraisers to support noble and worthwhile charities. You’ll feel good about supporting these! The charitable organizations want to raise as much money as possible so they try to make the event as attractive as possible to get as many participants (funds) as they can. Most area runs have all types of runners and walkers….all types.

These events make it fun to run with some great post-race parties, including free beverages, fruits, and giveaways! If I haven’t lost you, here is a great example of what I mean from a favorite local race. The first 2 minutes are about the charity and who it benefits (kids hospitals). The rest shows the fun Christmas themed run downtown as participants (and dogs) dress in their favorite Christmas running outfits and the party that takes place afterwards. Take a look:

Have fun with your fitness! It doesn’t matter if you are the fastest or slowest. (You won’t be the slowest) Just go to run. Run at a pace that allows you to finish and enjoy it. Then meet other running comrades at the post-race party. You’ll see, everyone is happy and in a great mood. And so will you! You did it!

Then you’ll want to run another one.

Post-race party after a Christmas run

There are lots of other tips in running but these are some basics to consider. Whether young or old, new or experienced. Have fun! Stay Healthy! Eat some more Christmas Ham…you’ll run it off!

Posted in Fun Family Fitness and tagged 5k, fitness, half marathon, health, nutrition, race, run, runner, running, stretch

06 Jan 2014

43 Comments

The Answer To My Prayers

A little while back, OK it was 2 years ago, I posed the question “What am I doing wrong”, as evidenced by my ever tighter belt line. I was trying to get me back in running shape, but was not having any luck, as far as loosening that same belt notch.

The opinion I need to stop finishing the kids plates at our meals was the overwhelming idea that I needed to incorporate. Thanks to everyone that offered their great ideas!

There is a part of me that is in complete agreement with that thought, especially when the kids are in their “not hungry” mode and the dish is one of my favs. Another part of me, the realist, says this solution just ain’t possible; for two reasons.

First, I’m a pig! I like to eat. I love to taste things. This is why my perfect vacation begins and ends at an ‘all-inclusive’ resort. I get my and my wife’s moneys worth!

Second, I was raised by depression-era parents. We just didn’t throw any food away when we ate. Everything was eaten. Common end-of-meal conversations included: “Some more potatoes here, who wants them?”

“I’m full!”

”I had seconds already.”

“Split them with you?”

“OK.”

So, short-story long, there’s got to be another way. As much as I want, I can’t turn away from free food. It takes too much will-power! So I have to come up something else.

I need something that pushes you, is measurable, has benchmarks built in, is flexible enough to go at your own pace yet versatile enough to allow you to push yourself as fast as you want.

And that’s why God created treadmills!

That’s right. God answered the prayers of mine, and every other food lover out there. It s the perfect solution. You can train, tone, and condition on treadmills. Inside! (have you felt how cold it is outside?)

I have used treadmills to train for everything from 5K runs to ½ marathons. With all the adjustments available, your conditioning can get fairly, uh, mechanical.

All sorts of adjustments plus the ‘luxury’ of running inside

Now I am the first to say running on a treadmill is not the same as running outside. I have trained hard on treadmills but end up floundering in races if I didn’t also pound some pavements. But using treadmills can be analytical way to improve your health, conditioning, and training.

There are two fitness tips to consider when using treadmills if you are a runner or want to lose weight. First, if you want to get closer to resembling the resistance that there is running outside, turn the ‘Incline’ feature to 1.0 degrees. Its not the same but it will make running a tad harder. If you get used to it and want to improve, do your cardio at 1.5 incline.

Second, when you run to condition and lose weight, the rule of thumb in burning fat is that for the first 20 minutes you burn carbohydrate calories in your system. After the first 20 minutes you start to burn fat calories. This will vary by an individual’s conditioning of course. But, if you are looking to lose weight, pick a pace on a treadmill that allows you to raise your heartbeat for a good 30 minutes; and then stick with it.

Want to be a treadmill track star?

Some other advantages I have used in my running training include:

• Never be satisfied, always work to exhaustion: I start on a treadmill to first catch my rhythm and get my breathing right. At that point I will increase the ’Pace’ feature one or two clicks every two minutes, or every song if you are running with headphones. This way you are always working hard to improve your speed, breathing, or thinking about what is going to be left on your kid’s plates at dinner later that night.
• Challenge yourself. Make it a game: I use the calorie counter when I train. Not for a vain attempt to look at my waist results, but as a measure of how hard I exercise. Think about it… (Time running x Pace = Calories burned).

So if you run for 20 minutes or 30 or 45, find the amount of calories you burn each time you run this time amount. Use that calorie number as a benchmark. Then each time you run try to beat your personal best in ‘calories burned’ by turning up the pace and beating that benchmark. Make sense?

• Build your endurance by running 5 minutes longer: If you want to burn more calories or train for a long run, have the goal each week of running 5 minutes longer at your normal pace by the end of the week. I do this when I train for 1/2 marathons. This week I want to run for 45 minutes. Next week for 50 minutes and so on until you reach your goal.

• Increase your speed by hiking up the incline: Lots of runners try to increase their speed by strengthening their legs. They do this by running hills, bridges and bleachers. You can do this by slowly raising the incline. Be realistic when you do this so you don’t injure yourself. Usually a 5% incline is the most you should run at. It burns!

• Race yourself if you have a limited amount of time: If time is not on your side in your busy day find a distance that works in your time frame and then race to see how fast you can get there. Or race to see how far you can go in your 15 or 20 minute lunch break. And then try to beat your record each time. You get a good workout and on your way as fast as possible.

These are just some of the ways you can use treadmills to accomplish your fitness goals. You might have some games of your own. Have fun and be fit.

I highly recommend always, always, always try to eat some protein within the first hour after you run, around 20 grams, if you want to run faster, longer, or burn more calories the next time you run. You just tore your muscles down, so build ‘em up with some protein.

One final trick I use to keep protein in my body and my metabolism up is eating a few protein or energy bars through the course of the day. There are a wide variety of these found at your local target. Check out their protein levels as well as their fat levels then chose the ones for you.

Good luck in your fitness quests for the new year!

What other running tips or games do you use?

Posted in Fun Family Fitness and tagged 5k, fitness, food, perfect food bars, running

26 Feb 2013

19 Comments

A Mental Holiday

In contrast to the way my old crinkled body was feeling at the beginning of the week, I did manage to find my way to the gym Saturday morning. It was kinda vital given the state of things.

If you have been following along you may have picked up on my being seduced by the dark side of Christmas Cookies. Yes, we’ve been having a torrid love affair since pre-Christmas. I am due for a few detoxifying runs over the weeks ahead.

I did a few quick rounds around my upper body circuit. I did what I could given my neck and back. I spent a few long minutes stretching and headed over to the treadmill.

If you want to click on the video below you can get a feel for the pace and intensity I try to muster when I hit the treadmill. My running workouts usually are at a fairly quick pace. Like another blogger put it, I’m a runner not a jogger. I usually try to knock out 400-450 calories over a 30-35 minute run.

But, since those cookies told me I need to burn considerably more calories then 450, running like somebody was chasing me on the treadmill was not what I needed. My actual goal was to drain 700-800 calories over an hour long Saturday run. So, you can kill the music on the above video. I need to switch gears a bit.

As you can imagine, trying to keep a decent pace for over an hour takes a bit of willpower; or a good running Ipod. Since I can’t muster the willpower of OneFitMomma or Fitness 43 anymore, I needed a different plan. I felt like a good run on the beach instead, despite the fact that a typhoon type storm was hitting our fair city.

I pulled out my vacation Ipod, filled with the same images I dreamed of on my back in Jamaica and Curacao.

Do you feel like a mental Holiday? Click on the video below of some coastal background music and. let it play while you read on, and see if it works for you. Hopefully you can get a good visual of the beach, sounds of Caribbean drums, feeling the warm sun on your face, and a gentle tropical breeze in your hair. Maybe you too can slip away to the beach for a run; or whatever. If you are stuck inside, with some ‘weather’ going on outside, you may need this…”a great beach tune with a magic kind of medicine that no Doctor could prescribe”.

If the video has the feel of a small beach party on the banks of a tiny tropical island that’s because that’s where its at. ~Let the imagery begin!

Yes, these Jimmy Buffet songs had me running on the beach last Saturday, bronzing in a lounge chair, or sailing on a summer breeze; skipping over the ocean…like a stone. Like him or not, Mr Buffet is a genius at painting coastal images via words, melodies, or Caribbean drums.

The songs I went running down the beach with Saturday were the same ones I listened too on those tropical trips before. I pictured myself running on the beach, running all the insulation off my 6 pack.

I heard this next song about cabin fever that made me think of my family up north and friends north of our border as he sings “I want to go where its warm!”….

Speaking of cabin fever, if you have been cooped up this weekend and you want to get up and move, here is a song that may do it for you….on the beach

‘Fins‘ is one of my girls’ favorite Buffett songs. They do “Fins to the left, Fins to the right” in the car while we are driving. Yep, she’s doing it behind me now…practically moving the curtains with the fun she has acting this one out. It may be the closest Buffett ever gets to physical fitness!

If I haven’t lost you and you still want to continue on this mental Holiday, here are few songs you know that he covers in his tropical way. I think they illustrate, again, how Jimmy can take any song and turn it into a care-free, salt on your lips, sun in your eyes casual getaway.

Brown Eyed Girl:

Take the Weather With You:

So that’s how I went for a run on the beach Saturday, to some place warm, where I’ve been before. I did run off 725 calories on the run. I hope I can take another long run on the beach next weekend too! Come on along!

What songs do you have that take you some place far?

Posted in Fun Family Fitness and tagged Buffett, coastal, dreadmill, running, treadmill

22 May 2012

9 Comments

How to Beat the Birthday Blues

I’m not a big fan of birthdays, as you may know by now. This last weekend is a prime example. My wife calls me Peter Pan, as I don’t want to grow old and sometimes the birthdays can just sour me a bit.

Such was the case this past week. But I beat those Birthday Blues this time. One might say by getting in touch with my “feminine side“, based on my antidotes for the Birthday Blues, along with some great and kind advice from the blog-o-sphere. You’ll see what I mean. But, if you ever have trouble with your birthdays, here is my recipe for kicking those Birthday Blues in the bum

1) Listen to “Don’t Fear the Reaper”. The popular 70’s rock song, made famous by Christopher Walken’s “I got the fever for more cowbells” on Saturday Night Live. My brother sent me a birthday card and when you opened it up this song played. I had to laugh. I was feeling sorry for myself and he just kinda made fun of me. It was just what I needed. I didn’t fear the reaper anymore!

This was one of my all-time favorite songs from my youth. It is a very cool, harmony-laden, well written song that romanticizes death (Romeo & Juliet are together in eternity) leaving you to believe it is ‘trendy’ to walk with the Reaper and that there is “nothing to Fear”; i.e. “40,000 men and women do it everyday; 40,000 people redefine happiness / We can be like they are”. … Hey, at 50 I still want to be hip!

2) Got the Blues? Buy a new pair of shoes! Right? Every woman knows this. In my case I took some birthday money and went out and bought some new high end, eye-catching, feel-better… Asics running shoes. I am hoping the curiosity of ‘are these things going to help’ will get me running more. And ~~more better~~ better! The last time I bought some racing Saucony’s it worked miracles for my performance.

Let’s go for a run!

3) Go get some great looking, feel-good cosmetic surgery! I get this tip from my wife watching the Housewives of Beverly Hills. When those girls are feeling down they go get some plastic surgery to make them feel good again. OK, I have no use for implants; or Botox. So, to make me smile and feel good about myself again I went…….. to get my teeth cleaned. 🙂 And I feel so much better! (wink, wink) They don’t look 20 years younger but at least the stains are not scaring little kids anymore. Tomorrow, I may get my hair ~~done~~ cut and maybe my nails. Nah, not the nails.

The ladies at Flowertown Dentistry will make you smile!

4) Go to the gym. Simply go prove you are not as old as the calendar says. This Saturday I hit some new highs with the weights including 3 sets of 70lb bent over dumbbell rows (these will be important later), 190lbs on the Hammersmith Bench Press machine, and 480 calories burned on the treadmill on a good 35 minute run. These aren’t my all-time personal bests but I haven’t touched any of these 3 levels in a good year or so, telling me my body is not withering away like my sorry butt wanted to believe. In fact, its still getting stronger each week. I just need to go to them gym to remind me of that. Exercise will make / keep the body younger. JDI!

I felt 20 years younger! (almost)

5) Enjoy your surroundings. Do a put off Home Improvement project. If I want to be around awhile I might as well make my home a little nicer to grow old in. So I went out and worked on my weekend patio project where I am making a stone patio and walkway out back, replacing the torn down deck we first had. Folks this will look nice when I am done making a bigger patio and a bigger backyard for our girls. I was so energized to get this done I moved 4 tons of stone and cement! In 3 hours! I placed 3 tons of individual flagstaff stones in place on my patio and then bought, moved, and stored 12 80lb bags of cement. Now that might not sound like a mental rejuvenation but just the fact that I did all that tells me I can still hang. Four tons, one rock, or cement brick at a time! Those dumbbell rows came in handy! In fact, I wasn’t even sore the next day.

Tons of fun!

So that’s my recipe for beating the Birthday Blues. I stumbled on them all by accident this past weekend but each one had a positive impact on my attitude. Sorry for being such a stinker last week. Being Peter Pan, I never really have enjoyed birthdays for the last 10 years. “Life begins at 50” someone said last week and so I have nothing to fear. So, come on take my hand, we’ll be able to fly, we can become like they are, come on baby, don’t fear the reaper…..I got the fever…. for more cowbells!