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Thursday, June 19, 2008

Exercise Video Library

Here is one of the best exercise video libraries you will find on the net. They are also the ones who provide my webpage. The link below will take you to a nice basic workout that will get you started on your way to a fitter life!

Basic Full Body
11:23 am pdt

But There Is So Much More!
Most of the people who come to me for my personal training services are looking to loose weight. When I meet with most for their initial assessment and begin to talk to them of goals the first thing the mention is the loss of "X" amount of pounds. That is a great goal! What I find interesting is why they want to loose the weight. Typically each person has their own reason or story about why they want to drop those pounds and I love hearing it all. There are so many benefits to starting and maintaining an exercise program besides weight loss. To be sure, weight loss is a big one, but even with weight loss you tap into a pool of other benefits. Below I have listed a non-exhaustive list of some of the benefits that I could think of, but each one of us has other "benefits" we can think of. One of my personal benefits is being able to pick up my 70 lbs son and put him on my shoulders and still carry my 40 lbs son in my arms at the same time. They love it and so do I. Being able to play, run, and wrestle with them is definitely a benefit from my exercise.

  • Reduces the risk of dying prematurely.
  • Reduces the risk of dying prematurely from heart disease.
  • Reduces the risk of stroke.
  • Reduces the risk of developing diabetes.
  • Reduces the risk of developing high blood pressure.
  • Helps reduce blood pressure in people who already have high blood pressure.
  • Reduces the risk of developing colon cancer.
  • Reduces feelings of depression and anxiety.
  • Helps control weight.
  • Helps build and maintain healthy bones, muscles, and joints.
  • Helps older adults become stronger and better able to move about without falling.
  • Promotes psychological well-being.
  • Helps to increase your HDL (good) cholesterol and helps lower your total cholesterol.
  • Helps to increase the size of your arteries, prevents fat from clogging your arteries and helps prevent blood clots.
  • Makes you better conditioned so that activities such as climbing stairs will not make you out of breath.
  • Helps to alleviate stress and make you more productive.
  • Helps to prevent back pain or injuries.
  • Helps to improve your mood and the way you feel about yourself.

Did you know that millions of Americans suffer from illnesses that can be prevented or improved through regular physical activity.
• 13.5 million people have coronary heart disease. • 1.5 million people suffer from a heart attack in a given year. • 8 million people have adult-onset (non-insulin-dependent) diabetes. • 95,000 people are newly diagnosed with colon cancer each year. • 250,000 people suffer from a hip fractures each year. • 50 million people have high blood pressure. • Over 60 million people (a third of the population) are overweight.


9:15 am pdt

Monday, June 16, 2008

Surgery worked!!!
I can breath!!!! And out of both nostrils!!! For most of you this is petty, but when you have spent most of your life just breathing out of one at a time this is a big deal. This morning the doc removed the tubes from my nose. They were acting as splints. During the surgery he had to carve away a lot of membrane and bone he said. After pulling out the splints/tubes this morning he said we could drive a mac truck through my nose. Yay!!! And as soon as those things came out I could breath out of both passages right away. It feels great. I am looking forward to getting back on the exercise wagon this week with some walking/hiking and light resistance work and then cranking it back up next week. I now have just around 8 weeks before Mt. Disappointment (50 Mile Run) and I have got to get my distance up again really fast. I CAN DO IT!
9:14 am pdt

Wednesday, June 11, 2008

Catching-Up
The 2008 San Diego Rock n' Roll Marathon 
You could not ask for better weather for running a marathon. It was beautiful. As I mentioned in my last post, I was selected to be part of the Footlocker Challenge that had 4 runners run as a team for the first 13 miles and then race to the finish for the last 13. I came in last (no surprise there) and I did not make the time that I wanted. Instead, I finished with just a 4:32. Not bad but not what I was aiming for. I learned some things and will apply them next time I run that marathon. During the race I started to re-injure my Achilles so I had to back off the speed a bit. You can see by the picture of me finishing here that I did not have a typical grin on my face nor were my arms raised like in other finishing pictures. I am not a huge fan of pavement so this is my only long distance run on the road I do each year. To be honest, I did not enjoy this marathon as much this time as much as I did the last time. I thin it was because of was running with a friend last time who had never done a marathon, so it was cool experiencing that with them. I'll run it again next year and I am sure it will be better since I will only be competing against myself (the way I like it).
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2008 Mt. Disappointment Training 
I have until August 9th to get myself ready to run those 50 miles in the mountains. I have the endurance to do a marathon right now so now I just need to work on getting those extra miles in. Unfortunately I am going to be having surgery (more on that in a moment) tomorrow and will not be allowed to run for a week. During that week I will be out walking the trails to keep some of the momentum going.
I learned a lot last year at this race and have made new adjustments with gear and strategies that I hope will help in getting my to the finish line an hour faster than before.
While running the trails this week I came across this guy. I actually had to hurdle over him as I came barreling down the trail. He was not happy and he let me know it. Yep, I had to stop and get a quick picture of him. Its a Southern Pacific Rattlesnake. They are pretty common around here but I just learned yesterday that their venom's potency has increased this year for some unknown reason. Not good. I will have to keep my eyes open. Hey, this is another good reason to run as slow as I do, I'm looking for snakes. LOL!!!
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The Nose
As mentioned, I am going in to have surgery tomorrow. I am getting my deviated septum corrected along with my turbinates reduced. This will finally allow me to breath out of both nasal passages (the only time I can now is when I am running). I am looking forward to this but the next few days does not sound inviting. I'll be laid up for the next few days but back to work on Tuesday. So, if you e-mail or call and do not get a response right away you will know why. Thanks for all the prayers everyone. :) Well, at least being laid up will give me the time to start working on putting together that fitness manual I have been wanting to do.
11:18 am pdt

Wednesday, May 21, 2008

Big New This Week!
Oh Baby . . . Girl!
This morning my wife, Amanda, and I found out that we will be having a baby girl!!! Her name is Chloe and she will be arriving in October. Yay!!! We have two boys already so this will be a new one for me. Our boys love to play with all the boys stuff (G.I. Joes, Superman, HotWheels) and rough house so now I suppose I will be learning how to play house, go to tea parties and such. lol. It will be quite the change but I am looking forward to this new little one coming into our lives. Today at the ultrasound we got to see all of her toes, fingers, organs and even her face in 3-D and she seems to be healthy and fine. Ah, a little girl . . . this is going to be another adventure . . . a fun one.
THE CHALLENGE!
Well, for those of you who follow this blog and know me, you know that I am a long distance runner. On June 1st I am doing the Rock n' Roll Marathon here in San Diego. I also signed up for the Foot Locker Challenge that they do. It is a race within a race. So, while all the elite runners will be crossing the finish line in 2 hours and 10 min. this race will between 6 runners who have a run time of 3:45-4:00 hours. On Monday I was old that I was selected to be on this team! I am so excited!!! For the first 13 miles we will run together as a team and then for the last 13 it will be a made dash to the finish line. The other team members and I have been in contact with each other and have set up a few training run so we can get a feel for us running together. Next Friday we are going to be presented to the press at the Expo downtown. I just know that this will be a highlight in my running life.
I'll post more on this topic in the days ahead.
10:24 am pdt

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