In my last post: "What Kind of Exercise?" I said that you should work up to being able to walk 20 minutes a day to feel better, lose weight, and gain a little muscle. It turns out that I am not the only one saying it. On NPR's Health Blog "Shots", in a post called "Even a Little Exercise Can Help Your Heart", they show where even as little as 15 minutes of walking a day can lower your risk of heart disease 14%! Even the Center for Disease Control (CDC) agrees that walking 15 minutes a day will help (Although they recommend a little more).
In addition to the reduction in heart disease, 15 to 20 minutes of walking a day will help you lose weight, lower your risk of diabetes, and best of all, make you feel better!
If you need a little help in setting up a time to walk or if you want advice on other types of activities and diet changes to help you feel better, contact me either by comment or email. I would be happy to assist you for free! I know the hardest part of starting a program is actually starting the program. But once you start, you will wonder why you took so long to start in the first place.
Get Started Today! Feel Better! Get Fit!
Wednesday, August 03, 2011
Thursday, July 28, 2011
What Kind of Exercise?
I don't know about you, but I don't like the word "exercise". It brings back to many memories of PE in grade school. I prefer the term activity. And whether you prefer the term exercise or activity, one of the best in terms of losing a couple of extra pounds of fat and gaining muscle is... walking!
"Walking?", I can hear you say. "Walking is something I do everyday and I don't lose weight."
That is because you are probably doing only a minimum amount of walking. You walk from the door to the car. You park in the closest space to your destination, even if it means waiting five minutes for someone to pull out of the space you want.
I am not talking about the few step you currently take. I am talking about working up to walking about 20 minutes a day. And not to go anywhere in particular, I am talking about just walking for 20 minutes a day so you will feel better. It is even better if you walk with one of your friends. The time will fly by and it won't seem like exercise.
If you would like to start walking and feeling better and would like a personal, free plan, send me an email or leave a comment.
"Walking?", I can hear you say. "Walking is something I do everyday and I don't lose weight."
That is because you are probably doing only a minimum amount of walking. You walk from the door to the car. You park in the closest space to your destination, even if it means waiting five minutes for someone to pull out of the space you want.
I am not talking about the few step you currently take. I am talking about working up to walking about 20 minutes a day. And not to go anywhere in particular, I am talking about just walking for 20 minutes a day so you will feel better. It is even better if you walk with one of your friends. The time will fly by and it won't seem like exercise.
If you would like to start walking and feeling better and would like a personal, free plan, send me an email or leave a comment.
Wednesday, July 13, 2011
West Virginia is Fat!
This should come a no news to anyone, but West Virginia is fat (note that is fat with an "f" and not a "ph"). According to the 2010 study by the Trust for America's Health and the Robert Wood Johnson Foundation, West Virginia is joined by 11 other states having an adult obesity rate over 30%. Pardon the pun, but this is a big problem.
I know that part of West Virginia's problem is our diet, high in fried foods, lack of access to in some places to fresh fruits and vegetables. Another part of the problem is the lack of exercise. Being a rural, mountainous state presents problems. One is isolation. Many people live outside of cities and town along curvy roads. It is dangerous enough to walk along them, let along run or ride a bicycle by them. Two, there is a lack of nearby facilities. Yes, we have Gold's and other gyms in West Virginia, but to use them, you need to travel a bit. And with the current school consolidations, there are fewer tracks to use.
We need to attack obesity. I am willing to do my part. I will provide coaching and training free (for the time being) to anyone in Berkeley or Jefferson Counties in West Virginia who asks me for it. I can meet with people either individually or as a group. Let me know if you are willing and ready to fight obesity too!
I know that part of West Virginia's problem is our diet, high in fried foods, lack of access to in some places to fresh fruits and vegetables. Another part of the problem is the lack of exercise. Being a rural, mountainous state presents problems. One is isolation. Many people live outside of cities and town along curvy roads. It is dangerous enough to walk along them, let along run or ride a bicycle by them. Two, there is a lack of nearby facilities. Yes, we have Gold's and other gyms in West Virginia, but to use them, you need to travel a bit. And with the current school consolidations, there are fewer tracks to use.
We need to attack obesity. I am willing to do my part. I will provide coaching and training free (for the time being) to anyone in Berkeley or Jefferson Counties in West Virginia who asks me for it. I can meet with people either individually or as a group. Let me know if you are willing and ready to fight obesity too!
Sunday, July 10, 2011
The Obesity Numbers are Still Bad!
According to an article I read a couple of days ago in The Journal, America is still obese and the numbers do not look too encouraging. It said that in 1995 no state had an obesity rate over 20%. But 15 years later, only one state has an obesity rate of less than 20%. What has happened?
Life in the US happened. Schools cut down on Phys.Ed. time for kids. Kids sitting around playing video games. People spending more and more time on the internet. Fewer people cooking meals at home. More people eating out at restaurants. Restaurants making portions larger.
Obesity is a major contributing factor in diabetes, heart disease and many other ailments. Quite a few people who are obese, do not know they are. Quite a few more know they are obese, but either do not have the time, energy or knowledge to do something about it. I am willing to help people get fit.
My philosophy on fitness/weight-loss is simple. Eat smaller portions of better food and move more than you are moving now.
If you need help in losing weight or getting fitter, maybe I can help. I will work with you to create fitness goals, design a plan to help meet those goals, and help you stay on track.
Let me know if you are interested. Either email me or leave a comment.
Life in the US happened. Schools cut down on Phys.Ed. time for kids. Kids sitting around playing video games. People spending more and more time on the internet. Fewer people cooking meals at home. More people eating out at restaurants. Restaurants making portions larger.
Obesity is a major contributing factor in diabetes, heart disease and many other ailments. Quite a few people who are obese, do not know they are. Quite a few more know they are obese, but either do not have the time, energy or knowledge to do something about it. I am willing to help people get fit.
My philosophy on fitness/weight-loss is simple. Eat smaller portions of better food and move more than you are moving now.
If you need help in losing weight or getting fitter, maybe I can help. I will work with you to create fitness goals, design a plan to help meet those goals, and help you stay on track.
Let me know if you are interested. Either email me or leave a comment.
Monday, May 10, 2010
Training Progress
Since I entered the Army Ten Miler, I have been training. I am slowly building up a base of training miles. Right now I am up to about 10 to 12 miles a week. I am not worrying much about how fast I am running them at this point. I go more by how the pace feels. If I feel I am going to fast, I slow down a little, if I feel I am going to slow, I speed up.
I don't want to push myself at this point into going to fast or too far. That would lead to injury, and I can not afford to have an injury and miss this race.
I will have some specifics about what I am doing soon.
If you are wanting to start a fitness, walking or running program, let me know if I can help. Remember, starting out gradually is the key.
I don't want to push myself at this point into going to fast or too far. That would lead to injury, and I can not afford to have an injury and miss this race.
I will have some specifics about what I am doing soon.
If you are wanting to start a fitness, walking or running program, let me know if I can help. Remember, starting out gradually is the key.
Saturday, April 24, 2010
Army Ten Miler
Yep, I signed up for the 2010 Army Ten Miler. I must be crazy. But I did sign up. One of my buddies (Joe Harris) asked if I wanted to run it with him. Now all I have to do is train up for it. Fortunately I have six months to do it.
I was just amazed I was able to sign up. There were 30000 entrants. And when I went to sign up online 19000 people had already signed up. For any of you who did not get to sign up because I did, I am sorry.
I have already got in about two and a half weeks of training. And this is starting from zero. So far my longest run is about 3 miles at a 10 minute pace. I figure I don't have to get too much faster, I just need to extend the distance.
If there is anyone out there who would like to start running, let me know. I would me more than willing to help.
I was just amazed I was able to sign up. There were 30000 entrants. And when I went to sign up online 19000 people had already signed up. For any of you who did not get to sign up because I did, I am sorry.
I have already got in about two and a half weeks of training. And this is starting from zero. So far my longest run is about 3 miles at a 10 minute pace. I figure I don't have to get too much faster, I just need to extend the distance.
If there is anyone out there who would like to start running, let me know. I would me more than willing to help.
Wednesday, February 24, 2010
Childhood Obesity continues...
I think the last line of this article says most of it:
Children need physical education at school since they are not getting much at home. Kids need a properly fueled and fit body to do well in school. And yet they take phys ed down to a bare minimum and then wonder why test scores decline.
Do your kids a favor. If the weather permits, go out to the park, or just out in the yard and play with them. It will make them happier and healthier and possibly smarter.
They also found that physical activity and physical fitness have declined significantly.
Children need physical education at school since they are not getting much at home. Kids need a properly fueled and fit body to do well in school. And yet they take phys ed down to a bare minimum and then wonder why test scores decline.
Do your kids a favor. If the weather permits, go out to the park, or just out in the yard and play with them. It will make them happier and healthier and possibly smarter.
Friday, January 01, 2010
Happy New Year!
Welcome to 2010!
If your resolution includes losing weight and getting in shape, maybe I can help. I have taken off 35 pounds and kept it off for 7 years now.
No pills, No diets, No strenuous exercise! And for the time being -- it's free! If you want to learn more, leave me a comment or send me a email.
I will be glad to help you reach your goals.
If your resolution includes losing weight and getting in shape, maybe I can help. I have taken off 35 pounds and kept it off for 7 years now.
No pills, No diets, No strenuous exercise! And for the time being -- it's free! If you want to learn more, leave me a comment or send me a email.
I will be glad to help you reach your goals.
Thursday, August 06, 2009
A Word of Caution
Do not attempt to do what I did last Saturday. I ran in a 5K without training for it. And boy my legs were sore for a couple of days. I knew it was going to happen. I just wanted to see where my fitness level was.
I recommend starting out slowly and easily. Start out by walking. Walk only as far as you can comfortably walk. Do this 3 or 4 times a week. Gradually lengthen the distance or time you walk. Once you have a comfortable routine, either speed up your pace or take running breaks in your walk.
Gradually and with little effort, you can get fit and feel better.
If you would like to start a walking or running program, please contact me and I will guide you through it.
I recommend starting out slowly and easily. Start out by walking. Walk only as far as you can comfortably walk. Do this 3 or 4 times a week. Gradually lengthen the distance or time you walk. Once you have a comfortable routine, either speed up your pace or take running breaks in your walk.
Gradually and with little effort, you can get fit and feel better.
If you would like to start a walking or running program, please contact me and I will guide you through it.
Saturday, August 01, 2009
5K Completed
It was foggy, relatively cool in Harrisville, West Virginia this morning. I got up, got dressed, walked to the registration table and put my 12 dollars down along with my registration form.
My shoulder still hurts. There are a lot of younger, fitter runners here. Heck, there are a lot of older fitter runners here. My shoulder hurts more. What am I doing here?
The race event staff is good, and friendly. Every question I have is answered. I warm up a little. I go to the bathroom. No port-a-potties here, we get to use real bathrooms in the basement of the Ritchie County Courthouse.
At 7:50, there is a brief welcoming announcement. Most of the people in Harrisville are still asleep. Then it is a half a block walk to the starting line.
The horn goes off, and I am dodging walkers and slower (yes there were some of those) runners up to the first turn.
I settle in to a nice, slow pace. At about 3/4 of a mile, I look over at a yard on my right and there is a turtle on it's back. I figure since I am not blazing the course, I need to help the turtle. I stop, walk two steps into the yard, gently flip the turtle right side up and continue.
At each of the three waterstops, I walk, drink, and thank the volunteers.
By the third mile we are back to Main Street. My legs are more rubbery than I remember them getting. My breathing is loud - at least to me. But there is a smile on my face. I have nothing left for a kick, and I don't care that I get passed in the last hundred yards. I did it!
Yes, my calves are stiff. Yes, my right hip aches a little. But it was worth it. Hey, I even won a door prize. So with the T-shirt, and the door prize, I actually came out ahead. And I feel better.
If I find the race results, I will either post them or put up a link.
My shoulder still hurts. There are a lot of younger, fitter runners here. Heck, there are a lot of older fitter runners here. My shoulder hurts more. What am I doing here?
The race event staff is good, and friendly. Every question I have is answered. I warm up a little. I go to the bathroom. No port-a-potties here, we get to use real bathrooms in the basement of the Ritchie County Courthouse.
At 7:50, there is a brief welcoming announcement. Most of the people in Harrisville are still asleep. Then it is a half a block walk to the starting line.
The horn goes off, and I am dodging walkers and slower (yes there were some of those) runners up to the first turn.
I settle in to a nice, slow pace. At about 3/4 of a mile, I look over at a yard on my right and there is a turtle on it's back. I figure since I am not blazing the course, I need to help the turtle. I stop, walk two steps into the yard, gently flip the turtle right side up and continue.
At each of the three waterstops, I walk, drink, and thank the volunteers.
By the third mile we are back to Main Street. My legs are more rubbery than I remember them getting. My breathing is loud - at least to me. But there is a smile on my face. I have nothing left for a kick, and I don't care that I get passed in the last hundred yards. I did it!
Yes, my calves are stiff. Yes, my right hip aches a little. But it was worth it. Hey, I even won a door prize. So with the T-shirt, and the door prize, I actually came out ahead. And I feel better.
If I find the race results, I will either post them or put up a link.
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