Early Success with Couch to 5K

Truth be told I've never been much of a runner. Sure, I was on the junior high cross country team in the 7th and 8th grades, but I didn't really contribute much to the team. I don't think I ever placed high enough in a race to help out my team. In fact, the only specific thing I can recall from my cross-country days is the fact that I suffered from several stone bruises--not a happy memory.

Over the years, I have enjoyed participating in sports. I played tennis and soccer with some success in high school. I even received a small scholarship to play tennis in college. I continued playing soccer, too, even as a young professional. I could play both sports for hours even if they involved a ton of running, but I couldn't muster the motivation to jog around the block if a ball wasn't involved. For some reason, chasing a ball for 90 minutes wasn't nearly as painful as running through my neighborhood for 30 minutes seemed. I've never known why. Of course, that was 6 years and 25-30 pounds ago--before I stopped coaching, started finishing all the un-eaten Happy Meals "I paid good money for."

Tomorrow I will complete week 2 day 3 of Couch to 5K. I'm somewhat surprised that I'm actually looking forward to the workout. Maybe it's because the workouts so far have been intervals of running and walking. Maybe it's because I've already lost 3 pounds. Maybe it's because I invested in some decent running shoes. Or maybe it's because I'm tracking my success in as many geeky (and social) ways that I can find. I'm not sure. I still not much of a runner, and I have a long way to go before I run a 5K, but I'm feeling like I can actually reach my goals of running a relatively painless 5K and dropping 15 pounds of weight.

For anyone interested, I'm using a few apps on my iPhone to help me as I try to slow down the aging process and find a way to stick around to play with my grandkids. I'm using the Couch to 5K app as well as the RunKeeper app. (They seem to record different levels of calories burned.) I'm also using the Lose It! app to track my calorie consumption and help me watch how much I consume. I'm sharing my exercise success on Twitter, Facebook, & with my RunKeeper Street Team. I'd love to connect with you through one of these networks. I appreciate the encouragement I've received from #temt so far, and I look forward to encouraging others as they strive to reach their goals.

The technophile in me is curious about what tools the members of my team are using to track their exercise regimens. How about you? What apps, widgets, or programs do you use to track your health and fitness?

Make it Playful: 10 Ways to Have Fun Exercising This Summer!

School's out for summer and it's a chance for many of us to recommit ourselves to getting healthier and happier through balanced exercise and eating. The school year has been consuming for me, leading to a partial neglect of myself that I now plan on making up for with lots of sleep, play, nutritious food, and exercise.
Coincidentally, I am reading a book called, Play by Stuart Brown, a book which has been selected for all of the staff at my school to read. I am reinspired to create a list of ways that I will exercise in a joyful playful way this summer. Here goes:

1. Wii Fit:  I especially love my Wii Fit Active 2 disc with activities like Mountainboarding, cycling, step aerobics, and more.  I also love the therapeutic aspect of the boxing station and the childlike fun of skipping.  Zumba always puts me in a great mood as well, as the music gets my heart going and I forget about watching the clock. I am thinking of getting Just Dance 2. Anyone out there a fan?
2. Kayaking: I am fortunate enough to live near the ocean and last summer spent a few of my most favorite days renting a kayak and exploring the bay near the Capitola pier. 
3. Hiking: I live within 20 minutes of several beautiful parks where I can hike and feel the wonder of my feet hitting the earth.  There is always something so therapeutic about hiking up hills, feeling the ground, and listening to the creatures of the forest. 
4. Walking: Ok, so I don't always think of walking as exercise, but it is! I will be in Philadelphia for ISTE11 in a couple weeks and I plan on enjoying exploring the city by walking and talking with friends!
5. Running: ( Granted,  maybe I should call this one, jogging) : I go in and out of phases where I enjoy running, as I don't consider myself a "natural runner" with legs that are short and squat, attached to a frame made for childbearing than for athletics, but I do enjoy running, especially on the beach! I carry my phone along to take pics to make it more fun.
6. Gardening: Oh yes, there is definitely some work to be done out front with weeds taking over my patio area. I am going to enjoy some tunes and gardening, and yes.. I do consider it exercise!
7. Insanity: I am thinking of getting the Insanity Dvd's that I keep hearing about. I am afraid the pain of it all may not fit in the "play" category, but it looks like a great challenge!
8. Cleaning/Dancing Around the House: Yep! When it's just me and my music, I can work up quite a sweat and a smile on my face, cleaning, organizing, and dancing my way to satisfaction. 
9. Bicycling: So, currently I don't own a bike, but I think it's about time to add cycling to my repertoire of fun fitness activities. Biking to the beach: how can I say no to that?
10. Rollerblading: Time to dust off those blades and hit some flat, safe, paths to renew my skills. Don't worry, wrist guards will definitely be part of my practice!

How will you find playful ways to rejuvenate either by yourself or with friends/family this summer? Please share!

Getting Back on the TEMT Train!

You may have noticed that it's been quite some time since anyone has posted on the Temt blog. Now I am here to publicly admit that I have not quite kept up with my fitness goals as I set at the beginning of the school year. Luckily, I have kept up some workouts so it shouldn't be a complete shocker as I get back on the train.
With days lengthening, weather improving, and excuses disappearing, I am pledging right here and now to get some moderation into my world and not allow this, "all or nothing" mentality to prevent a healthful lifestyle. Here are some ways I am easing myself back onto the Temt train!

• I'm counting walking as exercise! I've been at the ASCD preconference and conferencein San Francisco for the past 4 days and have been walking everywhere!  I have often been guilty of an all or nothing attitude, berating myself for not "working out" and then not giving myself credit for walking as a form of exercise. Not anymore! I am walking with a coworker at a moderate pace at lunchtime for at least 20-30 minutes. I may not break out into a full-on sweat, but it is better than nothing!
• I am continuing my fun Zumba and Wii Active Fit II workouts on the weekend. Sometimes I don't think of "fun exercise" as really exercise. Can anyone relate to me on this or am I the only one with the ingrained, "No pain, no gain" complex?
• I'm planning my lunches and snacks better.  I love healthy foods, yet sometimes salads and other healthy choices take more planning and preparation. I will get my lunch ready the night before and keep my healthy favorites, like cottage cheese and blueberries, on the ready!
• Finally, I am going to ease back into running. Instead of jumping into my car after a tutoring session that ends right in time for rush hour, I will take a 30 minute run and then slide into my car, nice and relaxed, for the commute home. If I do this on 2 weeknights, I will be able to get in 4 strong workouts a week. Not only will I be on a nice endorphin buzz, I will be less stressed and hopefully a more present partner. My husband will be thanking me I am sure! 

As you read this post, can you relate?  Have you let the pressures of your job, or other responsibilities get in the way of your most important job of all: taking care of yourself?
Please share your stories with the readers here. If you are a Temt contributor, won't you take the time to write a post and update us on your progress toward your goals?

New Year: New Challenge with Fit42

I tried to walk away when I saw a tweet about the new Fit42 challenge offered up by a fellow educator who has created a friendly fitness challenge. Why did I want to avoid this wonderful opportunity to be accountable to myself and my goals? Three words: fear of failure.

I have been a recovering perfectionist for most of my adult life, and the fear of failing weighs heavily on me. ( no pun intended!) I obsess when I know the number on that evil little device, the scale, and I lose many hours in thoughts related to that ridiculous number and what it says about me.  Now don't get me wrong: I realize that weight is important to health. But the number doesn't tell the entire story. And, for that reason, I decided that this challenge provided me the perfect opportunity to let me set goals that were not based on weight alone.

What I love about the Fit42 challenge is that everyone shares their story, their goal, and their plan. The forums provide a place to ask questions, offer support, and feel validated and empowered to stick to your plan. Of course, I just joined yesterday, so the trick will be: How do I keep up my activity and my community involvement once school is back in session? I will make it a routine to check in each morning and each evening to keep a record of my progress.

So, I offer you the challenge as well, if you haven't already taken it! If you decide not to do the Fit42, then how will you surround yourself with others who will help you reach your goals? Will you keep up the #temt tweets? Will you contribute to this blog as a writer? Please share how you plan to meet your goals of health and fitness for 2011.

Not me...

This wasn’t supposed to happen to me…
Two weeks ago tonight I went into the hospital because I was having chest pains – it turns out I had a heart attack. Let me back up a minute before I go on…

All my life I have struggled with my weight – it is truly has a yo-yo effect. People find comfort in many things, I find comfort in food. Being single, cooking has never been a fun thing to do, so eating out has been a common practice for me – often drive thru food. I have been on every diet you can think of and am even a Lifetime Weight Watchers member (you wouldn’t believe this looking at me).

The next thing that has been a struggle for me is exercising. While many people love to exercise, I can think of many other things I would rather do than exercise. I have tried many different forms of exercise, and really haven’t found my niche. I joined #temt with the hope it would inspire me to workout more. It did in the start, but like in the past, it worked for a bit and then there were many things “ that got in the way” of me having the time to exercise.

All of this has not made me the most healthy person. Looking back there were many warning signs that I wasn’t feeling well, but ignored them or really didn’t notice them because feeling crappy was my norm. I never thought at 43 yr. old I would be having a heart attack.

Like I said, I went in 2 weeks ago today, I think I actually had the heart attack on Monday. I didn’t feel well, had chest pains – but I knew I had a lot going on that week and I needed to push through and keep going (BIG MISTAKE). So I continued to work, presented at a school board mtg., traveled 5 hrs. south to a site visit to Van Meter, Iowa. When we got back from Iowa, I was still having pains, but I didn’t go in until I opened this picture from my niece thanking me for taking to Berenstain Bears the Musical(picture above) – it was then that I knew I needed to go in because there were 7 children (my nieces and nephews) who I want to be there for in the future. So I called my sister…

To make a long story short – I had 3 blocked arteries – one 100% blocked and two 70% blocked. I had 2 stents put in, a three night hospital stay and some big lifestyle changes ahead. The result: I am feeling awesome, but have a long road ahead. I have a new heart healthy diet, am going to cardio rehab two days a week and have many dr. appointments ahead.

What do I want from the #temt?
1. Get an annual physical – I had not been to the dr. in years, this could have been prevented.
2. Please share any heart healthy (low fat, low sodium) recipes and/or websites – especially small portion recipes.
3. Continue to share and support each other in exercise – I really don’t want this to happen to anyone else:)

This has been a bump in the road for me, but nothing I can’t handle – especially with the support of others.

8 Small Changes = Big Wins, Over Time!

When the summer was beginning to wind down, I knew that keeping up my workout routine was going to pose a challenge. I know I am not alone with this sentiment.  That was one of the reasons that we started TEMT: to keep up our motivation and encourage each other to find the time and ways to take care of ourselves!
Here are 8 small changes I am trying to make in my daily practice so that I don't lose my focus on staying healthy! They may not be new ideas for you, but putting them down here means I will remember to practice them. Feel free to add yours in the comment section as well!

• Take the steps At my school, there is a very nice long staircase that separates the lower part of the school from the upper part. Since I get to school early, I have the perfect opportunity to "run" the steps a few times to get my heartbeat going. This is, of course, not a substitute for a session of "cardio" but over time, it adds up to increased minutes of active movement. 
• 30 minutes is enough time to squeeze in some exercise I have always seemed to maintain this all or nothing approach to working out. If I don't have more than 30 minutes I often say, "I didn't have enough time to exercise today." I must fight this false notion!  I am vowing here and now to take 30 minutes of my lunch time at least twice per week to walk with a friend. It may not provide the "all sweaty" feeling of an intense workout, but it will help to maintain my fitness level.
• Lift some weights I keep a pair of dumbbells under my desk and try to use them at least 3 mornings per week when I arrive at school. I can squeeze in sets of exercises to work out my biceps, triceps, chest and shoulders. 
• Keep a bag in the car Sometimes one of my tutoring students will cancel, or I have a 30 minute period I can take to go for a run before getting in my car for the commute home. If I have the bag ready, I can find a place to change and de-stress with a run after a busy day.
• Have healthy snacks handy  I don't know about you, but when I don't plan ahead with some healthy snacks, I am much more apt to grab something in the staff room. Fortunately, there are often healthy fruit or veggie snacks there, but I try to be prepared. When I take the time to nurture myself with healthy snacks, I am much more inclined to exercise as well.
• Include the workout on that to-do list When I see it written there, the intention becomes more of a reality.
• Set reasonable goals If you promise that you will work out 5-7 days per week, but have only been able to achieve a goal of 3-4, why not shoot for a slightly longer or more challenging workout? Make sure your goals are achievable and won't lead you to abandoning them altogether.
• Be kind to yourself and don't compare to others!  I'm not sure how this one applies to others, but I know that I am my own worst enemy at times. I need to focus on encouraging myself, not criticizing or comparing myself to someone training for a marathon. When I meet a goal, I need to acknowledge myself for the achievement!

What has helped you achieve your fitness goals? Care to share your challenges and successes?

Beating "That Guy"

I would love to be the bigger man and tell you the main reason I love to run in all of the 5K’s, 10K’s, and Half-Marathons is for the physical exercise, the camaraderie of my fellow runners, and the donation I get to make to charity. Those may all be true statements about some of the reasons I love to run in these races. However, the honest truth is that I’m still an overly-competitive guy who craves a challenge.

I can honestly say that I have no hope of winning any of these races, and very few times have I even placed in my age-bracket. But there is still one thing I can count on doing at any race I run…

I have to beat that guy.

Now, that guy can come in many shapes, forms, and sizes but he’s always there at the starting line of every race I run. (In fact, according to my wife, that guy can even come in the form of that girl…but I digress.) I’ve learned over this past year of “competitive” running that in order to challenge myself, I have to find someone at the starting line who I have to beat.

One race it might be the slightly older gentleman who is wearing the way-too-short running shorts in some form of neon color. I’ll see him and immediately think…

I have to beat that guy.

Another race, he will take the form of the guy who is doing far more stretches than any other runner. Seriously, do you really need to stretch out every individual toe? Sure enough…

I have to beat that guy.

In yet a different race, he will appear (sometimes in a group) wearing a costume or ridiculous outfit. I may not be the swiftest of foot, but there is no way I’m getting beat by a dude wearing a Batman costume….

I have to beat that guy.

One more common form he can take is the look-like-I’m-running-a-triathalon-when-it’s-only-a-5K guy. This is the guy that shows up for your local charity 5K with every contraption you can buy from the nearest running store. He’s loaded up with far more than your normal headphones and running watch. He’s also got a brace for every joint on his lower-body. To complete the look, he’s got the utility belt complete with two bottles of water (hey, it’s only 3.1 miles and there are like 3 aid stations on the course) and enough snacks to feed a boy scout troop on a 4-day hike. You know where I’m going…

I have to beat that guy.

This past Sunday at my most recent 10K, he took the form of the loud, obnoxious, random-conversation-starter. To make matters worse, he managed to start every sentence with “Dude,…” You’ve probably met this guy. He walks up to complete strangers at the starting line and, instead of starting a casual conversation, begins to immediately invade your personal space. “Dude, this race is going to be awesome.” “Dude, the hills on this course are going kick our a**.” “Dude, last race I hauled a** to place 3rd in my age bracket.” “Dude, what’s your age? Just checking to see if you’re my competition, dude.” At this point, the only thought running through my mind was Dude, I’m about to take my bib number off my shirt and shove it down your throat. Oh, and…

I have to beat that guy.

Sure enough, my sole focus became making sure I finished ahead of that guy. Of course, he took off way too fast with the lead pack and I was able to pass him even before the 2-mile marker. That gave me a lot of satisfaction until I realized I needed to find more motivation to get through the next 4.2 miles.

Maybe the rest of you runners out there can tell me if I'm just that shallow of a person to pick out someone at the start of every race to try to beat. Maybe it's just me, I don't know. I just find that if I can get my juices flowing at the start of each race, I can channel some of that competitive spirit I've had my whole life.

And if you happen to be at the starting line at my next race and you're wearing shorts a little too short, stretching a little too much, wearing a costume or saying "Dude,.." a lot, you might notice me giving you a little stare down. It's nothing personal, but just know...

I have to beat that guy.

Images:

Waiting to start the race by anthony_goto on Flickr
Superheroes by Matt Stratton on Flickr