Minimalist report

Love these shoes! So, I've had these shoes for about three weeks now. They feel great while running but afterwards you can definitely feel the difference. I can see why people need a little adjustment period. Running doesn’t feel much different. Afterwards, my feet and calves are a little sorer than usual. Given the fact that there is less cushioning, this is to be expected. My analogy for the ladies: If you are used to wearing flip flops and sandals all the time and then you have to wear three inch heels and do your normal running around for a day, your feet and legs will be sore. These shoes are the same type of thing. For the guys out there, just know it’s different. But, with each run, my feet are less sore afterwards so I guess I’m strengthening the muscles in my feet and legs that haven’t been used due to wearing cushioned shoes. Lighter, minimalist shoes aren’t for everyone and might even cause injury so do some research and transition smartly. You can check out this article here.

I also joined Bellamorphis, the women’s gym on base (finally) and will start classes next week. There’s something about fall that makes me want to run and work out. Hope to see many of you at the fun run tomorrow.

Going minimal

In my quest for new shoes, I went to a running store today and basically told them I was looking for a new pair of running shoes and I was open to suggestions. The salesman had me hop on a treadmill and did a video analysis to determine the range of pronation that I might have. Turns out, I didn’t roll my ankle or do anything funky, I just needed a neutral shoe. After trying a couple of pairs, I settled on the new Brooks, Pure Flow, a minimalist shoe. Actually, they seem more like a transitional shoes to me but I'm not going to worry about the name. They felt pretty good and at 7.5 oz, almost weightless. Surprisingly, these weren’t the most expensive shoes in the place which made me more willing to try them out. I had no idea these shoes just came out on Friday and here I was on Monday with a pair on my feet. While I tested them on the treadmill, I can’t wait to try them out on the road.

If you are curious about what they look like click here.

New Shoes

With the weather gradually getting cooler, I was excited to start running more again. As I resumed my running regime, I was hampered by pain in my right hip. Rather than re-aggravate it, I would take a few days off (and in one case a week off), and try it again, only to have the pain return. I tried different stretches and exercises but nothing seemed to work. Then, Hurricane Irene forced me to take a good five day break.

The Monday after Hurricane Irene, I was so ready to get out of the house and run. We were still without power and staying at a friend’s house. The only running shoes I had brought with me were an older pair that still had very little mileage. Either way, I was ready to get out of the house. Besides, that morning was cooler than usual. I ran the two mile loop on base and surprising had little to no pain. The only difference I can attribute to this run was my shoes. I realized that my current running shoes were three years old. Various articles from Runner’s World magazine suggest replacing running shoes every three to four hundred miles. I think in three years I have run at least that. Yep, time for a new pair.

Now, the question is which one to buy? A traditional shoe with a highly cushioned sole and a steeper heel-toe drop? A minimalist shoe like the Vibram FiveFinger shoe which allows for a near barefoot running experience? Or a transitional shoe that is somewhere between the two? Honestly, I haven’t decided yet and I’m still doing the research. There are lots of articles that caution jumping into minimalist shoes since such running requires different muscles than are normal used when wearing traditional running shoes. However, those who I've asked about their toe shoes seem to love them.

Either way, I'm happy to do a little shoe shopping. Meanwhile, I'm using the pair that I ran in after Irene. What shoes are you sporting on your run?

Reformer

So, while in DC last week, I took a reformer pilates class. I had no idea what to expect but, I really enjoy the core strengthening aspects of classical mat pilates so, I figured I’d try it. So glad that I did. It was AWESOME! At first glance, reformer Pilates equipment might resemble a torture apparatus, looking like a single bed frame but with a sliding carriage and adjustable springs to regulate tension and resistance. Cables, bars, straps and pulleys allow exercises to be done from a variety of positions, even standing. The resistance created by the pulley and spring system provided a fairly challenging workout.

The class I attended had seven reformer machines in a row and an instructor described the exercises we were to do. For those who are self conscious about people watching them workout in a regular exercise class, reformer pilates might be for you. Everyone is so busy doing repetitions of the different moves that no one has time to look around. The smaller class also allowed the instructor to make simple form corrections to make each exercise more effective. Pilates does involve correct form and breathing but I wasn’t doing everything perfectly and I still felt it the next day.

By the end of the hour, I was tired but it felt great. It was a great total body workout with little or no impact. I wish we had such a thing here in Goldsboro but a girl can always dream!

Motivation and Habit

I ran across this quote today: "Motivation is what gets you started. Habit is what keeps you going" by Jim Ryun. Jim Ryun had personal experience with both of these statements during his career as an Olympic athlete and a former member of the United States House of Representatives.

So, how to get motivated? Passing that fitness test or risk not getting promoted or a getting a certain job is good motivation. Maybe it’s not the most altruistic reason but, it’s a real one. Your motivation could be looking good at the pool or the beach this summer. Just find something that works for you to get you to the gym or the track.

Once you are motivated, you need a plan that puts your motivation to good use. Fitness classes are a good way to start. First, you paid to go and no one likes to waste their money. If you do, I’ll be happy take it. Second, you can schedule it into your day like a meeting. Third, a class only takes an hour or so of your time. Signing up for a race works well too. It gives you a specific distance to prepare for and a specific deadline to aim toward. Marathons aren't cheap either. This is where I’m at right now, I’m just started back into a regular routine and I’m looking into classes at Bella.

Now, how to stay motivated? This is the hardest part. During this phase, lifelong habits can be built. Some of us need to get rid of old habits and start building healthier ones. Consider this thought: it gets easier to quit if you’ve done it once. The truth hurts. And to be honest, when your health and longevity are the cost of a sedentary lifestyle, you really can’t afford to quit. So, to succeed in your habit building, consider a wingman, someone who will keep you accountable the first few weeks of your workout program and to help you continue to stay motivated until workout because a habit. You may need to change up your wingman as you progress but you get the idea.

Lapses can and will happen. For me, this usually happens around the holidays, after an illness, or during a really busy time at home or work. But anticipate those lapses, plan for them, and a good workout habit will get you back on the wagon.

I found Jim Ryun’s quote to be extremely insightful. I’m going to to rebuilt my workout habit a week at a time. Hope your workout regime is going well.

Progress Check

Back in January, I outlined my fitness goals and expectations for this year. Just to refresh everyone's memory, I wanted to:
1) Fit back into my pre-pregnancy clothes
2) Score at least an 85 on my fitness test
3) Run a 5K comfortably by the end of the year.

Well, I met goal #2 and most of #1 and I’ll still leave #3 on there to work on. I’ll admit, since I’ve passed my test, I’ve slacked off and I want to reestablish some fitness goals for the rest of the year. I want to focus on strengthening my core muscles w/Pilates and yoga. Don’t laugh, for those of you who haven’t tried it, it can be tough. I plan to keep my cardio up by using the elliptical trainer and some swimming. I’ll get back into running when it cools off. Again, I just need to make time for all of this. I plan to check on classes at Bella and see what they offer.

Sometimes, changing up the routine can be good. I’m looking forward to this.

Fireworks are Over!

Hello All,
Holidays can be a challenge with treats and adult beverages. Whether you are a fitness guru or trying to buy in to the "new standards", I will do my best to give you tips from time to time.

One thing not be be discouraged about is the weight fluctuations on the dreaded scale. The average person can fluctuate 1-7 lbs. daily; more on that in a bit. The best time to weigh yourself is right out of bed in the morning. that goes for tape measurements too. As the day progresses, skin loosens and weight increases.

I mentioned the daily roller coaster effect with weight...well, it's mostly water weight. Things to watch out for are salt content and hydration. The average person should not consume more than 2,200 mg of salt per day. Start looking at labels and tracking your intake. On the flip side, properly hydrating ( not beer and soda), actually helps shed water weight. I try and consume 1.5 gallons of H2O per day. Water flushes out salts and help shed extra lbs. Another excellent aid in H2O reduction is foods with high potassium ( bananas / spinach leaves).

Some of you my remember when I came to Seymour in 2006. If you were here you may remember I was quite a bit heavier...try 51 lbs. heaver. I will take you through that process and how easy it is to loose the love handles or your muffin top. More to follow!

If anyone has questions regarding fitness or diet, I am always here for you. Please feel free to call or e-mail...anytime. Bob