Category: Health

Wanna boost your energy and your spirits?

6/2/2014

When you're weary...feeling small...and maybe a little old and slow and a little chubby and maybe a bit stressed...here's one thing that can help...fast. Instead of jumping off the bridge into the troubled waters...jump into a cold shower. Yes...a cold shower. Despite the temporary discomfort..it will quickly lift your energy and your spirits.

Cold showers have a myriad of benefits - everything from enhancing mood, to boosting your immunity, to promoting weight loss to improving longevity.

All that is required is that you...well...suck it up and do it. Anywhere from 2-5 minutes will do the trick. Turn the dial to cold and get in. You might prefer to get into a warm shower and then...when you get your resolve up...crank it to cold. Rotating your body helps. Make sure to breathe. Like anything...start with a little and build up. But keep it doable. It's best not to turn it into too big of an ordeal because you won't want to do it again.

Another good method is a contrast shower...alternating cold and hot water. An example would be alternating 20 seconds cold with 10 seconds warm...for several minutes. This really gets your circulation going.

But it's like anything...you really have to experience it to understand the benefits. It's not something to read about and analyze. It's something to do.

Give it a try. Besides having so many benefits, it's a good little test of will.

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Keeping things fresh & fun

5/22/2014

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Sorry I've been very bad about adding new content. Tax season and some difficult personal responsibilities have left me with a bit of battle fatigue. Batteries are just starting to recharge.

Anyhow...I'd like to encourage all of you that read this to work at keeping your training fresh. Try new things. Avoid getting stuck in a rut. It will keep you young.

In training...it's fine to have a routine...and have your favorite activities and methods. But it's vital to add a little something new...here and there. It will invigorate your body, mind and soul. I'm convinced that our bodies can become bored by doing the same thing every day.

Training...staying fit...and all that...doesn't have to be drudgery. It's OK to add a have fun. Here's a workout Bill Lord and I did about 10 years ago:

After a short jog to warm-up...we did 3 rounds of the following...starting outside:

1 minute jump rope on deck
Push-ups
Sit-ups
1 minute bounce on mini-trampoline
Obstacle run around the house...crawling under things...jumping over things, zigging and zagging.
Run down to cellar
Pull-ups
Shuttle run
Run back outside
Play hole of wiffle golf

We didn't make it overly grueling...just mildly challenging and fun. It was so much fun it never really felt like a workout.

Maybe you can come up a similar workout? Find an open-minded friend. Then...just take a normal workout and add something silly...something that involves movement...that won't hurt anyone...and appeals to the kid in you. Jump in the water...swing on swings...ride a bicycle around the block...crawl...dance...jump...climb...

I dare you. What have you got to lose...eh?

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Health First

2/1/2014

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You cannot train an unhealthy body. Let's remember that.

If you are not responding to training as you should...working hard and getting nowhere...always look at your overall health first. Lack of sleep...poor diet...not enough pure water...too much stress...too much worry...too much thinking...can all impede an otherwise perfect training plan. Your body needs all of its resources to adapt to the stress of training. If you are in a compromised state, the training just makes you tired...not stronger.

If you know Ed Whitlock...probably the greatest age group runner of all time...the first man 70 years old or over to break three hours in the marathon (2:54 at age 73)...then you know how relaxed he is. When you hear him interviewed, he practically puts you to sleep. It's not that he's boring...he's just really relaxed. I believe this is one of his great secrets. He goes with the flow. He hasn't got his foot on the gas pedal all the time like so many of us do.

So this is just a reminder...to myself included...to look after ourselves. No need to push all the time. See to your basic needs. Then you will feel more like training and the training you do will have benefit.

Look upon yourself with a soft eye....easy...

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Acceptance of Self

12/12/2013

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Acceptance of self is fundamental. It creates power. Interestingly...the strength of your fitness program rests on it...among other things.

Unfortunately, if there is one thing that nearly all of us seem to lack...it's self-acceptance. If you have any doubt...just observe the lengths we go to in order to win the acceptance of others. It doesn't take long to realize that most of our actions are driven out of insecurity...our need for acceptance.

We seek acceptance from others because we do not accept ourselves.

Making friends is so easy. All you have to do is look people in the eye...listen...for real...and genuinely accept them unconditionally. No scrutiny. No judgement. No liking or disliking. Just kind acceptance. Care for them for a minute or two. Try it and you see just how starved for acceptance we are. It costs nothing.

Many of you already know this.

When it comes to fitness...most knowledgeable folks will tell you it's best to have some sort of a plan. However...before you can set out on your path...it's very helpful to know where you are...now. More than knowing where you are going...you need to know where you are starting. A fitness program only makes sense if it takes you from where you are now.

Self-acceptance also requires that you understand yourself. Bobby Scott is doing a three part series of "Finding Your Essence" as it relates to fitness, because he recognizes how vital it is that we understand exactly who we are...and proceed accordingly. All good fitness programming is based on an accurate assessment of not only WHERE you are...but WHO you are. What are your natural strengths and weaknesses? What type of movement agrees with your body, mind and spirit? What ignites your spirit? Running is not for everyone by any means.

"Know thyself."

I know it may sound a bit strange...but it's my observation that lack of self-acceptance defeats more would-be athletes than anything else. You see it all the time. A person is going fine...improving, developing, making real progress. Then something happens; they end up working out with someone more advanced...or maybe they enter a competition...or maybe they just see something on TV...or read about it...or a friend says something. Suddenly, they feel bad about themselves. They become disheartened...lose faith...lose energy...quit...overreach...or do some other stupid thing...all because of their insecurity. It's this very sort of thing which makes Facebook hazardous to your health.

We need to strengthen ourselves. Strive to improve. But do so from a place of total acceptance of where you are and who you are.

Here are some simple things we can do that will help us with acceptance of self:

Avoid self-criticism and negative self-talk. Use words that reflect an acceptance of self. Avoid trashing your energy with words that degrade you. They take a physical as well as a psychological toll.
Strongly resist the urge to criticize others. Avoid it like the plague. Make it a discipline. I can't emphasize this enough. Every criticism that you utter is another brick you end up carrying around all day...day after day. This is for your benefit. The only one that actually hears all your criticisms is you...and your subconscious doesn't miss nothin'. Trust me.
Don't react to defeats or so-called failures. No big deal. Take it in stride.
Just as important...don't react to victories or so-called successes. Take satisfaction in your achievements but still treat them like they are no big deal. Stay on an even keel.
Practice non-judgement. Avoid labeling things as good or bad or better or worse etc.. Things just are.
Try to view yourself from an infinite perspective.

You may want to try this beautiful affirmation from Stuart Wilde:
"I am what I am: Eternal, immortal, universal & infinite."

Please let me re-emphasize that words have extraordinary power. Never underestimate that. I'm certain there will come a time...if it's not here already...where it will be possible to scientifically measure the affect of words on your physical strength.

In the meantime, remember this; In fitness and in life...you need stability before you can develop strength, speed, flexibility or much of anything lasting. Stability comes first. Self-acceptance provides stability of mind, body & spirit.

Let's cultivate it. Maybe we should make it a holiday resolution.

All the best!!

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Bobby's "3 Tip Tuesday" debut

11/14/2013

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My friend Bobby Scott did his first "3 Tip Tuesday" program this week. It's devoted to weight loss...a popular subject. You can see it here. Next week will be devoted to speed development...an area where he has a lot of experience.

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The Power of Words

10/22/2013

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Watch what you say. It has far more power than you know.

I just read an article by Sharon Prete....a life coach for Optimum Performance Training... where she described her childhood gymnastics training. When she was in the gym, the coach never allowed anyone to say "can't." Instead...they were taught to say...“I am not able to do that at this moment, but with hard work, dedication and practice I am sure I will master it.” This was a very strong practice.

My Mom was in a head-on auto collision a few years ago. She was 80 years old when it happened. She suffered a broken neck, a broken wrist, a broken foot, several broken ribs and all sorts of bangs and bruises. After the accident, she developed a frozen shoulder and lost the use of her left arm...the arm opposite the arm with the broken wrist. At one point, she could not use three of her four limbs...all while her neck was immobilized in one of those cervical collars. It was a challenging time.

After my mother was released from the rehabilitation hospital...where she was miserable...we brought her home to live with my wife and I. After numerous setbacks...along with several negative experiences with physical and occupational therapists...my Mom would only trust me. It put a of pressure on me.

Luckily, I got some help from a doctor David Leaf who knew how to cure a frozen shoulder...among other things. He had one of the strangest bedside manners I have ever witnessed but he was also a genius and a good teacher. He showed me what to do. I became my Mom's "trainer."

While serving in the role of trainer, I learned a valuable lesson. Words have power. They have energy. When you utter them you imprint reality with their vibration. I know this because I have experienced it over and over...firsthand.

At one point, my Mom was very discouraged. She was weak...in pain...and couldn't do much of anything. She didn't like doing exercises and wasn't making much progress. One night while putting her through a series of exercises...she was at a low...extremely discouraged. Out of sheer desperation I told her to say the words "I can do it" before performing the exercise. I insisted she say it whether or not she believed it. She obliged. The turnaround was instantaneous. She was stronger. We built on it. She improved steadily. When I noticed any hint of weakened spirit, I'd say "Strong, Strong" and insist she say the same. "Strong, Strong" and "I can do it" became our mantras.

My Mom recovered. She ain't perfect but she's almost 84 and has the use of her shoulder and all her limbs. I continue to be my Mom's "trainer" to this day...even though she was able to move back home and live on her own.

My Mom had lots of assistance with her recovery...seen and unseen. But there's no doubt in my mind...words played a crucial role.

I invite you to harness the power of words. When faced with a daunting challenge...a heavy weight...many miles...a complicated problem....or any number of the hurdles we face on a day-to-day basis...pound your chest and say whatever beautiful words of courage and love you can muster.

Strong, Strong

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Pure Imagination

10/1/2013

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When it comes to training or just accomplishing big tasks...baby steps are best. Keep moving forward a little at a time. Develop tenacity...discipline...consistency. If you do, you will do well.

But to really make things happen...you need one key ingredient...Imagination. Yes...you need the massive power of your imagination. Not only will this breathe life into seemingly mundane tasks...it will pull desirable results to you at lightening speed.

It's not complicated...just let yourselve imagine magical outcomes. Imagine them in detail. Let's say you want to be a great athlete. Start by pretending you are NOW the great athlete you want to be. Walk like you imagine a great athlete would walk. Talk like you imagine a great athlete would talk. Dress like you imagine a great athlete would dress. Carry yourself as though you are a great athlete. A world class track and field athlete does not sheepishly creep up to the track to do their workout. They walk proudly, calmly and with purpose. They exude confidence. It doesn't matter if you are terrified and secretly believe you are the biggest wimp in the world. That will change. Just pretend you are the Lion you want to be. Do this every moment you can think of it, not just while you're working out.

If your imagination needs a kick start, watch top level athletes. Observe how they move and perform their sport. Mimic them. More than anything, mimic their attitude...their focus...their relaxation. Obviously, throw out all the qualities you don't care for and just imitate the aspect(s) you want to adopt.

It does not matter how well you currently perform your sport. It does not matter if you run a 30 minute 5K and you are pretending you are a 13 minute 5K runner. Just fake it 'till you make it...or don't make it. No matter. It's just like when you were a child and played make believe. No different. Children learn fast. No wonder.

When I was young, I wanted to be a top sailboat racer. I wanted it so much that I constantly engaged my imagination. I used little toy boats. I laid them out on my bed and had pretend races. I imagined myself winning under all conditions, against the finest competition, in places all over the world. I created every imaginary situation I could think of. I gave myself all sorts of imaginary obstacles and, of course, always figured out an imaginary solution. My pretend events included play-by-play announcing, post race interviews, press conferences, awards ceremonies, the works. Believe it or not, reality followed. When I actually found myself sailing in a real world championship, I was able to react effectively to almost every situation because, in a sense, I had been through it all before.

You can use your imagination in any field of endeavor. The important thing is to use it. It's like a muscle it gets stronger with exercise. If you find it tough to engage your imagination, it's possible you're simply not participating in the right activity. Try to do things that capture your imagination...your spirit. That will help.

Let's face it. We all use our imaginations. This is just a reminder do continue to do so...and maybe a little more often. We have permission.

"Come with me...and you'll be...
In a world of pure imagination.
Take a look and you'll see into your imagination..."

Willy Wonka

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You Got to Have Heart

9/20/2013

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The Team of HOWBSTRONG is presenting a seminar on the "Pyramid for a Healthy Heart" on Sunday, September 29th, 2013 - 1:00-4:00PM - Registration at 12:30PM - at Cape Codder Resort, 1225 Iyannough Rd, Route 132, Hyannis, MA 02601 - Registration fee: $25 - Register here.

Featured speakers include Tammy Smith, Keith Rosary, Pernille and Dr Thomas Bober. I know several of the speakers personally...as well as the host David Sauro...and while I have no idea what they are talking about, they are kind folks with big Hearts.

Since we're on the subject of the heart. Here's a very interesting article regarding unlocking the intuitive intelligence of the human heart. The article contains a short video explaining the importance of heart connection and how each of us contributes to the whole.

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Group training screen test - Hyannis Roadrunners

9/18/2013

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The Wednesday night group had a "big league" workout tonight; 2mi+ warm-up jog, then pick-ups on track of 2,3,4,5,4,3,2mins w/1min-2min walking/regrouping recoveries. Then cool-down jog. They were instructed to run the pick-ups at a pace they could hold for 30mins on the way "up" the ladder and could speed up slightly after that...if they were feeling good.

There 10+ runners, most of whom are doing marathon or ultramarathons this Fall. They are training diligently. Marshall Lovelette ran 28 miles on Saturday and then 12 miles on Sunday. Of course, he is the one doing the ultramarathon.

Last week, we did 5x5mins at 30mins race pace. Most seemed a bit stronger this week. We do pick-ups based on time, rather than distance, because this makes the workout equitable for all participants. Everyone works and rests for the same amount of time. This method works particularly well when you have a fairly significant disparity in speeds.

Some of the runners actually added an extra couple of 800m pick-ups...cause they didn't quite get enough. Holy crap!

Here's a little snippet of the workout. I wanted to see if I could get this video thing to work.

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Wanna boost your energy and your spirits?

Keeping things fresh & fun

Health First

Acceptance of Self

Bobby's "3 Tip Tuesday" debut

The Power of Words

Pure Imagination

You Got to Have Heart

Group training screen test - Hyannis Roadrunners

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