Get in Shape by Being a Kid Again

Want to be in great shape without having to go to a gym all the time or run miles upon miles?  Why not try being a kid again.  Run, swim, climb, bike, jump (play leap frog, jump rope, hop scotch), join a sport, and choose the right drink (more on this later)...

I know you may think I'm crazy, but hear me out on this one:

• Running:
  Naturally, this is my favorite.  But I'm actually not talking about long distance running.  I'm talking about short sprints like when playing tag, Ultimate Frisbee, running away from the girls or boys who we all knew at a young age had cooties.  Sprinting is a great exercise for working your anaerobic system and giving you a fat torching workout.  Next time you're at the park with your kids or your significant other...play a game of tag, or race to the tree...it will be fun.
• Swimming:
  Have you ever seen a kid near a lake or ocean, who didn't want to swim?  Swimming is a great way to get exercise with very little impact.  It also works your entire body which is great too! 
• Climbing:
  Kids are natural climbers.  They want to climb trees, rocks, etc...  Climbing causes you to use a variety of skills and senses.  Looking for the place to grab or place your foot, feeling for grooves that will provide a grip, pushing off with your legs, pulling up with your arms, etc...  It's an amazing way to use muscles that you may not use that often.  Next time you're at a park, release your inner monkey and climb a tree.
• Biking
  Remember as kid when you got the new baseball card, or wanted to head to a friends house.  Did you walk?  Nah...You hopped on your bike so you could get there in record time.  Biking is great exercise and in fact, there are tons of debates on Biking v.s. Running: Which is better?  Personally, I think it's an individual's preference.  Next time you have to go to the bank or the store down the street - go green and get some exercise by riding your bike.
• Jumping
  Jump rope, leap frog, hopscotch...all are very fun and very exhausting.  If you watch late night infomercials, you will no doubt hear the word "Plyometrics" or "jump training".  Guess what...you don't need to be a personal trainer to know this is a good workout.  Kid's have known forever!
• Team Sports
  Do you love watching basketball, baseball, or some other sport on T.V.?  Why not participate.  There are so many ways to play team sports - even as an adult.  Join a group at the Y, join an adult Soccer or softball league, or any of a dozen other sports.
• Best Recovery Drink
  As a kid, I hated milk, but absolutely loved chocolate milk.  It's funny, because at my kid's elementary school, some teachers frown on the kids getting chocolate milk.  I think they are just focusing on the word chocolate.
  
  As a matter fact, 1% low fat chocolate milk is considered to be the best recovery drink after a tough workout (or recess...) because it has everything the body needs: It replaces liquids which the body has lost due to sweating, has carbs which an athlete needs for fuel, has protein which repairs muscles, and has electrolytes.  Mooove over Gatorade - there's a new sports drink in town!

There are many other ways not mentioned here, but rather than list them all - just observe kids and see what they do.  You'll have a blast and never realize you're exercising!

Trail Running in the Fall

I absolutely love running on trails, especially in the fall.  Going around a lake with the leaves changing colors and breathing in that crisp cool air is just so invigorating.  However, there are some hazards to be aware of when trail running in the fall.

Fall is hunting season in many places.  Make sure to wear bright colors when running.  This way, you are not mistaken for whatever is in season.  If you don't have bright colors, whistle while you run, sing a song, talk to yourself...do something - so it's clear you are not an animal.

Fall is also when the leaves are...well...falling.  While it sure looks pretty, the leaves obscure things on the trail such as rocks, roots, stumps, etc...  These can all be tripping hazards, so make sure to shorten your stride and be alert.  If you do find yourself falling, look toward a soft patch.  We tend to go where we are looking...even when falling.  By focusing on the rock or stump, you will actually tend to fall toward it.  Look away and aim for the soft patch!

Hopefully this helps.  Get out there and enjoy the leaves!

Happy trails!

Richmond Hill Trails in Asheville, NC

Well, I got tired of waiting for the maps to show up on the various trail websites, so I created my own Trail Map for the Richmond Hill trails.  It is not to scale - does not show every twist and turn to be sure - but it should give you a general idea of the trails if you are new to them.

Basically, just follow the yellow signs and arrows for the main loop - but if you see the enticing trails that shoot off here and there...now you'll know where they go.

Please let me know any feedback - additions, subtractions, etc...

Thanks!

Click on image to enlarge

Review of Merrell Barefoot Trail Glove

Recently I purchased a pair of Merrell Barefoot Trail Glove running shoes.  These are minimalist shoes that promise a barefoot experience.  I have been so happy with my FiveFingers, that I thought I'd give these a try as well. Here's my review of the Merrell Barefoot Trail Gloves.

My first reaction to them is....Ouch!  It's not an impact thing like I had with the Five Fingers at first...this is actual pain.  You see, there is a seam at the back of the shoe that runs vertical at the heel.  This seam rubbed me raw on both feet before I even ran 2 miles!  To be fair...it was the first time I've worn them.  I was wearing really thin socks also.  I've had amazing luck with running shoes over the years so this is a first for me.  I will try them again with thicker socks and hopefully that will stop the seam from rubbing.

On the good side...they are very comfortable when you first put them on and incredibly light weight.  They fit very snug in the width and actually remind me much more of my old Nike racing flats, than a "barefoot" shoe.  Originally, I was confused why the FiveFingers needed the toes...they look so weird.  However, having now run in the Merrells, it really does make a difference.  The Merrells just seem like racing flats, while the FiveFingers feel like I'm running barefoot.

As of right now, if you want a minimalist shoe with a "barefoot" experience...I would certainly recommend the Vibram Five Fingers over the Merrell Barefoot Trail Gloves.  However, I will try them some more with thicker socks as I stated above.  Perhaps after they break in, they will feel better while running.

Review of Extreme Makeover: Weight Loss Edition

Did you watch Extreme Makeover: Weight Loss Edition last night (7/25/11)?  I was so very impressed with the woman.  She ran a 1/2 marathon which is not easy.  Especially for someone so overweight.  Given her personal problems, I was even more impressed.

I have to say, I was disappointed in Chris, the trainer.  I understand that ABC wants to make good, exciting T.V. but there comes a time when enough is enough.  Chris motivated the woman by offering her the car of her dreams if she hit her goal.  She made the goal and earned a 2010 Camaro.  First off, I would be ecstatic.  Don't get me wrong.  But let's look at it a little closer.

• The woman was in financial hardship due to the medical bills.  
• She has a daughter that requires some extra care.  
• The family had only 1 car which the husband used to go to and from work, leaving the mother and daughter "stranded" at home.  

I get all that.  A second car does come in handy.  Our family has one.  But was a 2010 Camaro the best gift?  Again....great for T.V. but not the best for the woman in my opinion.  A 2010 Camaro is going to be lousy on gas, ridiculous to insure, and not very family friendly.  Have you ever tried to put a car seat and then a small child into that car seat in the back of a Camaro/Firebird?  I have...that's why I no longer have one (I miss you '89 firebird...).  They just don't work!  I think she would have been much better awarded with a family sedan or even a mini-van. 

With that said, I was glad that Chris acknowledged her personal problems in his summary.  I was also impressed to see that she became a personal trainer after her experience.  I will often speak about looking for experience when searching for a trainer.  Her personal experience could certainly benefit others and be a source of inspiration to them.

How to Make Running More Fun

Getting bored with the same old running route?  That's a problem a lot of runners have from time to time.  Most runners, myself included, have a couple of courses that we like to run.  We like them because there are landmarks (that mailbox is 1 mile to go...),  it feels safe, or perhaps its just plain easy.  But let's face it...it can get really boring after awhile. Keep in mind...boring is not motivating.

So how can you break the boredom and stay motivated?  Get off your self-imposed treadmill and go exploring!

You probably have set amount of time that you run on any given day.  Maybe it's an hour.  Maybe it's 30 minutes. The point is, rather than run the same old route, go out and just run for 30 minutes.  Explore some side streets.  Cross the main drag and go off exploring the other side of the neighborhood.  Hop on a trail you haven't explored before.

Sometimes I set my watch to count down and repeat.  I set it for 15 minutes.  I just run in a direction, and when the watch beeps at 15 minutes, I turn around and head home the same way to see if I can get back quicker.  Other times, I just wander my neighborhood.  I go down side streets I've never been down.  Once, I found a great trail that heads off along a creek I wasn't even aware of.  The point is...running this way makes it fun again rather than a chore as it can often feel like.

So next time you're feeling bored with the same old running route, just pull a Columbus and head off in a direction and get lost.  You'll be amazed at what you'll discover!

Working Out While on a Cruise

I recently got back from a 7 day cruise to the Western Caribbean.  It was awesome!  The problem I had, as anyone would, was all the food and constant events, shows, shore excursions, etc... So how do you keep in shape while on a cruise?  Two things will help: Make sure you don't eat too much and get in some exercise.

First off, the average cruiser gains 7 to 14 pounds on a 7 day cruise.  This is according to the Norwegian Cruise Lines' fitness trainer.  Why?  Because there is food everywhere!  You are essentially eating out for 3 meals a day (or 4 or 5...) for 7 straight days!  Imagine if you went to IHOP for breakfasts, Chili's for lunch and Olive Garden for dinner every day for 7 days...you would certainly gain weight, right?

I found that I ate much more at the buffet, then at the actual sit down dinners.  The portions in the sit down restaurants were a good size.  Not too big and not too small.   This is much better than going to the buffet where you are sure to eat more than you should.

Secondly, each ship has a workout room and sports deck.  The hours of the gym are pretty good and you can easily get a workout in on sea days.  Port days are a little harder, but then again, you can choose to do a more active shore excursion than a bus tour.  Also, little things like taking the stairs rather than the crowded elevators can give you a great leg and butt workout.  Just doing push ups and squats will hit a large number of muscles.  You could also do Burpees, which combine push ups with jump squats...a very effective exercise that will really kick your butt.

If you work out all the time, I suspect you won't have a problem staying motivated on the ship.  If you struggle with fitting in a workout while at home, you certainly don't have an excuse on the cruise ship.  Get up early and workout first thing and you don't have to worry about it again until the next day!