Tag Archive: Health

My 2013 Fitness Plan 14 Day Update!

A 5 pound and one pound block of fatWell here we are officially 14 days into the new year, so I thought it was time I give everyone an update on where I am and where I am going with my goals so far. The GREAT news is I have lost 11 pounds already in 2013! It’s about 1/5 of what I’m looking for for the year, but I am VERY happy with myself so far. I have been very disciplined about my eating and done a very good job sticking to my diet and the results are absolutely showing. My clothes fit better and some are even a little baggy now and I just feel 100% better. I have two of those five pound blocks and one of the one pounders off my body for good and I am VERY excited! I’m a dad, and getting this weight off is VERY important to me. I need to be here to take care of my girls and everything else I do in the world is meaningless if I’m not here for them. I think when you start looking at it that way it gets a lot easier to stick to your game plan.

I have started my push-up, sit-up, and squat challenge  but have been taking it easy while on the restricted diet. I’ll be relaxing the diet for a few weeks in a couple days though and plan to increase that activity as soon as I do. It’s been cold, so I haven’t been getting out to run yet, but I am taking the stairs at work and trying to generally increase my activity. My birthday is coming up, so I am moving into a maintenance phase on the diet (I’m realistic and still want to have fun!) and upping the physical output till February 1st, then back onto the strict diet for February with the goal of dropping another 20 pounds or so before I get focused on my running.

Anyways… I know people start off very motivated in the beginning of the year, but I know from experience that if you use this time to build momentum you can carry through with your goals for the entire year. Blogging this here keeps me involved and focused on whats important.

Over the next few weeks I’ll start building out my list of races for the year starting with a spring 5K or two leading into my summer and fall mud runs, with a possible BIG event later in the year. Who knows what that will be? Could be anything from a 10K to a 50 mile trail race… only time will tell!

How are you doing on YOUR goals so far?

Free on Amazon: Gluten Free Cookbook: Gluten Free Diet and Gluten Free Recipes for Your Good Health

Gluten freeMost people know I have been a paleo eater for a few months now and I thought I’d give a quick update and share a fantastic free resource! As of right now I am down about 25 pounds, but the more important thing is I feel awesome. The two main things Paleo cuts out are gluten (wheat) and dairy. I don’t know wich one has had the bigger effect for me, but I know I can absolutely feel a difference!  A BIG part of eating Paleo if figuring out how to cut gluten. It’s in EVERYTHING! Right now on Amazon you can get a copy of Gluten Free Cookbook: Gluten Free Diet and Gluten Free Recipes for Your Good Health free from Amazon in the Kindle addition. If you have a Kindle or any iOS device or Android tablet you can get the free Kindle app for it and take advantage of this opportunity! I just downloaded this tonight, but I will try to do a more thorough review soon!

If you download this please let me know what you think in the comments!

 

 

Delicious homemade frozen yogurt in the Vita-Mix!

 

My wife Krisy made the BEST frozen yogurt in our Vita-Mix blender tonight. It had 1 pound frozen strawberries, 1 cup vanilla yogurt, and 1/8 cup splenda. All you do is put everything in the vita-mix and blend until it is smooth. The strawberries freeze the yogurt and it makes a delicious sweet creamy mixture. We are planning to make this with frozen pineapple and coconut soon! This is an awesome healthy recipe the entire family LOVED! High in protein and fresh fruit makes it a great way to cap off the day! I know the Vita-Mix is expensive, but this alone made it all worth it!

Free Juice recipe book from the Juice Master Jason Vale

Apple juice with two apples

Image via Wikipedia

Anyone who knows me knows I live a healthy juicy lifestyle! My friend Shane from running on Juice turned me on to juicing a while back and I have been hooked ever since. I think people are curious about juicing, but are afraid to try it out, and I think thats just silly. You have not lived until you have had a glass of fresh apple juice with NOTHING in it but pure apple goodness! Thats all it took for me. The best news is thats is just the beginning. I have regularly made juices with 7-10 ingredients and when you start doing that you can get some truly amazing flavors, and to be honest about the same prep time as it would take to make toast and cereal.

If you don’t know I am a HUGE fan of Jason Vales 7 Pounds in 7 days and lost 10 pounds in a week drinking nothing but fresh fruit and veggie juice and I felt GREAT the entire time. In fact I still drink 2-3 juices or smoothies every day as part of my diet plan.

Lots of people worry about being overly hungry on this kind of plan and I can assure you I was never hungry. In fact, on many days I failed to drink all of the juices in my plan because I was completely full. It was a bit of a cultural adjustment getting used to eating so much produce, but the change was totally worth it. So, I am writing this quick post because I wanted to share a free e-book from Jason Vale that has  17 amazing juice recipes in it. To get it you will have to sign up for his news letter, but its totally worth it and you can always unsubscribe.

I yesterday made “Spring is in the Air”  and it was amazing! This juice has 2 apples, 1  orange (peeled), and 1/2 a pink grapefruit (peeled) and juiced together, then blended with 8 strawberries, a banana, and a handful of ice.  I thought it was delicious, but a bit tart, so I made it again with a 3rd apple and it was even better. Thats the wonderful thing about juicing is it is so easy to change a recipe so you always get something you will enjoy.  Anyways, I could go on and on about the benefits of juicing and I probably will at some point… But for today I just wanted to make sure people knew about the free e-book and had a chance to get a copy because the recipes I have tried so far were awesome!

-Brad

Day 13 – Recovery run

Thursday night was another late night run. I was very tired after work and had a bit of acid reflux from some very spicy hummus I ate about 4 hours earlier. I had planned a longer run, but decided a few yards into it that tonight would be a easy 1 mile. I know a lot of folks will say that running every day is terrible for you and that you should avoid it, but I disagree. The human body was built to run and move. what you need to be careful of is not to go to hard or fast too soon. There are a LOT of steak runners some of whom have a mile or more every day for 20 years!  This idea is reinforced for me based on the idea that you don’t see the repetitive injuries in sheep herders or other hard-working people who walk run and work every day for their entire lives. However, I do think you need to be VERY careful. You need to keep an eye on your mileage and pace and increase slowly once you have a feel for what you can tolerate. You also have to keep a VERY close eye on nutrition.  I personally feel VERY comfortable with the slow pace and short distances I have been doing and will slowly mo more than 10% per week increase the distance and pace over time to get to my goal distances.

I have been super busy all week and have consistently been behind on my blogging. Thank goodness for Runtastic taking care of logging all the details of my runs so I can go back 2 days later and write a post if I need to! Anyways, I hope you have been enjoying my daily ramblings… Here are the details:

 

Day 10 – Recovery run and a Smoothie Recipe!

Today was a short run only 1.33 miles… but I got to run with Sophia today and we had a LOT of fun. at about 1 mile Sophia stopped in a big field and picked a big bouquet of wild flowers for Krisy. I am really happy with how excited Sophia is to run with me most days. I hope that it will turn into a life long love of exercise (Or college scholarship!). The time we spend together is priceless and I am sure I will look back on it fondly when she is a teenager and too cool for me. :)

My left leg was a bit tight today, so we took it really easy from and speed and distance perspective. Nutritionally, I had a GREAT day. I had one of Krisy’s Banana Smoothies for breakfast:

Krisy’s Banana Smoothie Recipe

Lunch was leftover stir fry I made Saturday night followed by a fresh Juice made with apple, pineapple, carrot, celery, and cucumber with a handful of peanuts and Macadamia nuts. Dinner was a Morningstar Prime Griller and some leftover mac n’ cheese. Finally for desert I had a small glass of fat-free milk and a Kashi oatmeal raisin flax cookie. Over all a GREAT eating day! I feel fantastic 10 days into this, but I need to make sure I take it easy and not to push to hard. A simple injury could kill the dream of running every day for a year.

Anyways, here are the details of todays run:

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Day 9 – My first LSD run!

Today was an awesome day… I ate good, and had a really good LSD run. I was nervous about extending the distance but I was very comfortable at 3 miles and was ready for a little push. Today was 5.33 miles or about 8.5K! I was really excited because I feel like I did a good job and finished strong. I was all alone just me and my iPod so I had a good opportunity to get in my own head and reflect on things. It was nice to get a little quiet time to myself just me and my iPod.

Nutritionally, today was a GREAT day. I had french toast made with some awesome whole grain bread (Dave’s Killer Bread), a fantastic chicken stir fry with tons of veggies I made for myself, Weat Thins and Brie,  a smart dog and some mac n’ cheese for dinner and a Kashi cookie for desert. Not 100% perfect but overall a GREAT eating day.

I feel fantastic a few hours post run, but am looking forward to a good nights sleep tonight and a short run tomorrow! :)

Here are the details of todays run:

You can see I was moving right along twords the end! Days like this give me a LOT of confidence over the long run!

See you tomorrow!

-Brad

 

Day 8 – Another workout with Sophia!

Today was a good day… After a very busy week today I got some good rest! The day started with breakfast with some friends at The Buzz Inn Steak House. I had eggs benidict that fore some reason I was able to tolerate quite well. I got home, played some games for a bit and did a little reading. The the entire family went shopping for dinner and some new running shorts. I had a bean burrito for lunch, and a few hours later went for a nice fast walk run with Sophia through the hills in the neighborhood. We had an awesome time and spent most of the time talking and goofing off. Its nice to enjoy time with my children and still get a good calorie burn, and I was excited to hear sophia wants to run track. At 6 this is a ways off, but she knows what training is, and seems to be taking her new goal quite seriusly!

For dinner I made an awesome stir-fry with chicken, tofu, red cabbage, spinich, carrots, broccoli, onions, garlic, water chestnuts, and bamboo shoots. Krisy had hers chicken free, but the girls and I ate the meat version. Awesome stuff and lots of good nutrition in there! :)

Here are todays run results:

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Day 5 – Nutrition is a BIG deal!

I learned a lot today… I was all excited about yesterdays 10 minute mile. I was confident and feeling awesome. So today was student appreciation at work today. I spent the day grilling hundreds of hotdogs for the students, but to provide a healthy option for staff I bought chicken italian sausage and caesar salad. At 100 calories less per link I thought this was a much healthier option. what I learned is while it may be a bit better it still wasn’t good. Krisy and I have been juicing and making smoothies for a couple of months now and I had been eating about 75% raw and vegetarian for a while now. I felt good, and really don’t give much thought to what I eat. We focus on having healthy things in the house and I attempt to make good decisions, but it’s not the focus of my life, and I am not really vegetarian, vegan, or a raw foodie, though I borrow from all of their play books. Anyways, I had a chicken sausage, caesar salad, a coke and a small bag of Doritos at lunch. This was a POWERFUL lesson in nutrition. Last night when I ran it was all I could do to keep moving, I was short of breath, my legs were heavy, and I felt like I was going to vomit the entire time. I toughed it out and got a run in, but I was regretting my eating choices all afternoon and the evening run really drove those feelings home. Lesson here: Eat better and run faster. I’m not sure how or why the impact was so sever, but I really felt terrible. Tomorrow will be a better day nutritionally.

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Day 1 – Who am I and why am I doing this?

The first post of a new blog is always the hardest to write, but I guess the best place to start is by telling you a little about me and to shere my basic goals and motivation here. First off, I am not a runner… YET! I have been an athlete most of my life playing soccer, and rugby, but I have never really been a “runner”. I do enjoy hiking, backpacking, climbing, etc… but the idea of running without being chased has always struck me as weird. So why am I doing this? Well because like most of America I am a disgusting fat slob! I wasn’t always, and that the problem… I know what I am missing. Additionally, I have an amazing wife and two beautiful girls and I want to be healthy and strong for them.

So why the blog? Well, like everyone, I am busy. I work between 40-55 hours most weeks and am also working on my Doctorate in Educational Leadership and Management. When you add this on top of my role as husband and father its safe to say my life can get a bit crazy. I know I need to change some habits, and as a long time blogger I know that a little accountability and encouragement go a long way. The purpose of this blog is to share my story and encourage others to take steps to get a healthier lifestyle.

So why this crazy goal? A couple of reasons… First I must have a reason to run. I wont just do it. Second because I know a global audience will keep me motivated and pumped to excel.

So how did I get to this point? Well, I have been dieting and making some lifestyle changes for a few months, and was chatting with my friend Shane who I met through my other site Sales Management 2.0 and I found out he has an awesome blog called running on juice. Shane got me into making smoothies and actually gave me my first Juicer that I have had for about a month now. My experience with juicing so far has been awesome! I read Jason Vale’s 7 Pounds in 7 Days and did my first 7 day juice feast and lost 10 pounds! The experience was so exciting and I felt so good I decided to start walking and then upped walking to running.

Over the next several months I will obviously be training and sharing my thoughts, feelings, and of course healthy recipes for everyone to try. I’ll also be logging my runs here. I’m crazy busy so don’t be surprised if you see a post that has nothing but a date and time, or a post with three days of running all logged into one, but I’ll be doing the best I can!

Finally, today was day 1. I ran to the railroad tracks and back with my 6-year-old daughter Sophia. we had a lot of fun and she was a GREAT partner. we didn’t run the whole way, but we spent some good quality time and we both got a good sweat and to be honest I was more out of breath than her. Here are the results:

Not the fastest time ever, but I will get better with time. Whats important is I did more today than yesterday!

More Tomorrow!

-Brad

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