You better be running!

This is one of my favorite quotes that I have always tried to live my life by.   I hope it inspires you as well.

Every morning in Africa, a Gazelle wakes up.  

It knows it must run faster than the fastest lion or it will be killed....

Every morning a lion wakes up.  It knows it must outrun the slowest gazelle or it will starve to death.  It doesn't matter whether you are a lion or gazelle....When the sun comes up you better be running.

Step Four - Warmup

Before you jump right into the main part of your workout,  you should always begin with a warmup.   A warmup doesn't have to be complex,  just a few minutes to get your heart, lungs, and muscles ready to workout. 

If you are walking,  walk slowly for the first 5 minutes and then stop and stretch any muscle that feels tight.  You should notice that your heart will start beating faster and that you are breathing a little heavier.  Now you are ready to go!

If you are weightlifting,  do a whole body warm-up like riding a bike or jogging in place and then do a light 8-10 repetition set for each muscle group before you put on the heavy weights.  This will get your heart pumping, your muscles warmed up and your tendons and ligaments ready so you don't get injured.

Here are a couple of stretches to try: (descriptions from About.com)

Standing Shin Stretch  - to help prevent shin splints.

• Standing, you may want to use a hand on a wall or tree for balance.

• Place the foot to be stretched just behind your other foot (which remains squarely on the ground), with the toe of the stretching foot touching the ground.
• Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins. It often helps to bend both knees slightly.
• Once you feel a good stretch, hold it for 15-30 seconds.
• Repeat with the other foot.

Standing Calf Stretch

•  Face a wall and stand 12 inches away from it.
• Extend one leg behind you, keeping both feet flat on the floor and your rear knee straight.
•  Lean toward the wall until you feel tension in the calf muscle of the extended leg. (You can put your arms on the wall for support.)
•  Hold for 10 seconds.
•  Repeat with the other leg.

(Thanks to my models! Isn't that what visiting teaching is for?)

H2O

Your body is made of approximately 65-75% water, depending upon your size. Your body needs water especially when you are exercising. Dehydration can cause your body to overheat as well as cause fatigue and diminish your ability to recover properly.

How much water should I drink?

A good goal is to drink 1/2 your body weight (measured in lbs.) of water (measured in ounces) per day.

Example: If you weigh 150 lbs., then try to drink 75oz. of water per day.

Is it hard for you to drink enough water?

Try using a straw or use a water bottle with oz. marked on it. Add a little fresh lemon or lime.

Are you a big soda drinker?

If you are a big soda drinker, your challenge for the week is to drink water instead of soda. Your body will thank you. NO SODA THIS WEEK!

Did you know that you can refill an 8 oz. glass of water approximately 15,000 times for the same cost as a six pack of soda pop. And, water has no sugar or caffeine.

Step Three - Put your shoes on

"Dreamers who are overly afraid of failing are at risk of just that; failing to ever reach for those dreams, that is." Ralph Heath






Now for the hardest part of exercise - Doing it!


Basic steps to help you get up and move:

• Put your shoes on - no excuses, they are the best piece of equipment you have and they are all you need.
• Believe you are worth it and block out a period of time to spend on you - it will uplift you mentally, physically, emotionally, and spiritually!
• Tell others what you are going to accomplish because it makes you accountable to them.
• Remember the feeling of accomplishment, after you are done, and each day use that as a motivator.
• Start with just the basics - go for a walk, bike ride, dance, hike, or whatever makes you feel invigorated and accomplished! Once you begin, you will notice that it is easy to add a few extra minutes.
• Begin with 20 - 30 minutes, or if you need to, go for 3 seperate 10 minute segments throughout the day. It is all calorie burn.
• During your workout, add intensity by increasing your speed or your resistance enough to feel like you are really working hard, for example, you could talk if you needed to but would rather not. Do this for approximately 30 seconds to 1 minute at a time as this will add extra calorie burn.
• Now go for it!

Step Two - Make a plan

Please do the PAR-Q self evaluation to determine if you can safely begin an exercise program.

What kind of exercise are you going to do? 
I recommend walking and stretching to start.   After a couple of weeks, keep walking and try a new type of exercise like yoga, biking, or aerobics.  If you find something you like to do,  your chances of being successful with an exercise program has just doubled. 

Who are you going to workout with?
Some people are self motivated and like to workout by themselves,  but most people will do better if they workout with someone else.  Find a workout partner.

When are you going to workout?
Everyone has 24 hours in a day.  "No Time" is an excuse.  Get out of bed in the morning or turn off the TV in the evening.  You don't have to spend too much time to get a good workout in.   Begin with 20 minutes each day.

Where are you going to workout?
You can workout anywhere.  If it is nice weather,  GO OUTSIDE. 
Most people do better if they leave their house because it makes them commit to doing a workout.
 If you want to stay in your home to workout,  make sure you have a partner.

Now that you have made a plan,  it's time to GET MOVING!!!!

You can do it!

Watch this video.  If a 9 year old girl can train and complete a triathlon for a greater purpose, we can prepare for and complete our trek for a greater purpose.

Step One - Commitment Time

Reach your exercise goals and be successful. Commit to yourself and to us.

Please answer the following questions:
What are your fitness goals? Do you want to finish the trek easily? Do you want to lose weight? Do you want to be healthier? Do you want to be able to play with your grandchildren? Do you want to run a 5k or marathon some day? Do you want to teach your children how to live a healthy lifestyle?

What do you want out of exercising? A better quality of life? Improved Self Esteem? Longevity? Mental clarity?
Now you have set some goals and decided what you want, write these down and look at them daily.

Now Answer these questions:
Why aren't you fit already? Laziness? No time? Lack of support?
What is stopping you? Fear? No motivation? Lack of education?
These are hard questions. Take a deep look inside yourself to find the answers then write them down.

Last Question:
What is going to be the thing that keeps you going?
Support from friends and family? Rewards? Accomplishing a goal?
Write it down.

Share this with someone. Now you are committed.

Weekly Snacks

Each week following one of our STEPS we will also post a “Fit Snack". Just like a food snack that helps you make it through the day until your next meal - a "fit snack" will be posted sometime midweek to help keep you going until the next STEP.
These snacks may include new exercises to try, nutritional tidbits, motivational thoughts or just fun stuff to make you laugh.

Here is your first snack:

Start implementing easy lifestyle changes to get your body and mind prepped

- Kind of a pre-exercise warm-up.

Walk to the mailbox this week instead of driving.

When you go to the store, park at the back of the parking lot to increase your # of steps taken each day.

Take the stairs instead of the elevator.