Health and Nutrition That Is AboveNBeyond

Wow!  What a great day for a run!  It was cool and you could feel the warmth from the sun.  With temperatures in the 60’s and sunny skies, who could pass this up!  Oh, and while I haven’t yet brought this up, a run like the one I just had is worth 6 points on the Weight Watchers Point system.  And, I don’t mean the points you take off, but, the ones you earn.  That’s right, the ones you earn so you can eat that extra food you love so much!  This was an awesome day and I took full advantage of it.  I ran a distance of 3.1 miles equal to that of a 5k race.  There was some walking involved since my running did take a dive for a while.   But for the most part, the legs are in full working order.  I did two sprints which went really well.  While running is what I love to do, the moral of the story is get out, get active doing what you love to do!  Here is the post I wrote in my fitness blog.  So, I ask you, which is better, the couch or the pavement?  I know my answer, do you?

Wow, this week we hit the ground running with 2 great posts on How To Start Running.  I’ve been running since April 1997 and haven’t considered quitting anytime soon.  With this being February, I thought this would be a great time to devote some articles on the sport of running.  Especially since, if one would get started now, by the time Summer would get here, the newbie runner would have some time invested in the sport and would be able to start  having a summer filled with running.

I know when I haven’t been running in a while.  My attitude changes, as well as my outlook.  Running changes everything for me and I  end up paying for it if I am not running.  Running is my outlet and there are those times where tuns of frustrations get dealt with during a good run.  I run any distances ranging from 2 miles up through and including 8 to 10 miles depending upon my motivation.  My favorite distance has to be 4 miles.  It’s just that I am the most satisfied after returning from a run after doing this distance.  If I do any distance shorter than 4 miles, than it’s like I missed something or was short changed.  Though, there are times I have no choice and don’t have the time to run longer runs.

For those who are a bit aggressive, be warned, there have been times that my focus changed to the point where running wasn’t fun, that I was only training to do races and it became like a job after a while.  So drops the motivation when this happens.  But, it’s what you want out of running that matters.

I finished a good run today, roughly 2 miles, and just wanted to share that running can be a good head clearer. It’s like pressing the reset button.

If you’ve been interested in running and haven’t yet gone from your fanny to your feet, get started now and please don’t wait as long as I did to start running.   I didn’t start running until I was 35 years old and let me tell you, I wish I got into running long before that, but, that’s another story.  Running is the easiest and cheapest sport on the planet to get involved with.  Just grab a pair of sneakers and appropriate clothing and head out the door and you are on your way.  Is it really that easy to get started?  For the most part, yes!  But, there are some things to consider before you get on your feet.  Let’s create a checklist to get you started:

1.  See a doctor to see how you stand

You really need to have yourself checked out before getting into running or any other sport. You don’t want any unexpected issues tripping you up while you are out there. In addition to seeing what may or may not be an issue, your doctor may even give you a starting point as to where he or she would like to see your numbers at to give you an idea of your overall health. This is a great starting point. Not only that, this can be a good gauge to see how you stand each year on your road to improving your health.

2. Find a pair of sneakers.

In a pinch, just about any kind of sneakers will do, but, for best results, you should get a pair of sneakers tailored for running. It’s what’s under your feet that matters while you are out there. Not sure what kind to get, just ask the associate at your favorite sports store for a good pair.

3. Seasonal or weather appropriate clothing.

You want to be comfortable when you head out there to enjoy your run. It took me a long time just to adapt to running in the rain. I couldn’t see myself running in the rain, when I could be inside and dry. That was until I realized that if you run, you sweat, therefore you are wet! Consider your weather conditions when deciding what to wear before heading out. For cold weather, layers are good.

4. Start out slow.

Remember, you are just starting out. You are not trying to win a race yet, or you shouldn’t be at this point. In addition to running, you should be doing some exercises too. A good resource for exercises for runners is runnersworld.com, they have some really good training videos.  If you push yourself too soon, you may over do it and get turned off by the sport, or worse, end up getting injured.

These for steps will get you out the door and on your way as a beginner, but, as the last step points out, start out slow.

Ok, there is a huge number of those who are NOT active.  Oh yes, they’ll say, not active?  Hey, I work, I do chores around the house, help the wife/girl friend, I do this, I do that and so fourth.  Well, then why are they loosing the battle of the bulge?  Yes, Weight Watchers does count some of this activity towards your efforts to loosing or managing weight.  So, what’s the problem?  The problem can be attributed to a number of things.  Either one is consuming some of the wrong foods & drinks or the activity is not enough to burn off the calories being consumed or both.

I tell you the truth, if I did not run and exercise and only relied on nutrition and weight management, it would be much harder for me to control my weight.  Having an active life (in addition to your “other stuff”) really takes a bite out of your weight!  So, if you are not active and am having issues controlling your weight, you need to realize what you are doing or not doing about it. If you are active enough and are still having issues, then activity isn’t your problem.

If activity isn’t the problem, then it’s likely that portion control is. Unless you are the type that subscribes to the theory “oh, I don’t haven any problems controlling what I eat, I can eat anytime”. Then that’s the problem. Recently, I have posted more articles on portion control. This is a topic that has a great impact on weight management efforts. Portion control doesn’t only apply to your meals, but, also other items such as drinks, candies, cakes etc.

I’m sure that you seen this, people who seem like they never gain weight. It can drive one nuts to wonder why this is. Well, one issue is metabolism, everyone’s is different. Some suggest smoking as a factor, once they quit, they gain weight. I can’t comment on that but, that’s what I’ve heard. Weight management can be a balancing act to keep it where you want it.

We all usually get the right start in school with having access to a physicall education class, i.e: Gym class. After one gets out of school, fitness becomes less of a reality for some. This is unfortunate since by adding a fitness / active life can really be fun too in addition to it’s impact on ones overall health.

See other articles on – portion control

Adding an active life can be as simple or as advanced as you want. Start out small and grow from there. Just 20 minutes a day, 3 days a week is enough to get you started until you build yourself up. Get up 30 minutes earlier on the days you choose to “get active”. After a while, you’ll start to know the difference. Once you find your focus, you’ll open a door that will rock your world. As for me, you know, I’m a runner and cannot live without it! There is an activity out there for everyone, find it, do it and you’ll see the difference. For those who say “Well, Tim, I don’t have the time!” I say, “20 minutes, and a DVD player and you can have a workout. There are plenty of workout videos available on DVD out there now and that’s just for starters. If something is important to you, you’ll make the time for it. Don’t wait until you reach the point where you wish you did do something, do it now! Even if you have to do a series of exercises in the morning just to get started. What ever it takes for you to get started and explore the world of fitness. If you still feel you don’t have time, perhaps there are those things you are doing that you should replace with fitness? How much time do you spend just watching TV?

Check out our section called NEWU, it may be what can help you get started.

A side benefit of using Weight Watchers to help with portion control is how it can improve your attitude on what you can eat. You end up realizing and saying “oh, I can have a yogurt now”. When one has been used to eating a certain way, eating another way can be a hard reality to swallow. No weight loss program in the world will work if your head isn’t in the game. Portion control is an important issue because, if you can’t control your portions, then you are just spinning your wheels. Yes, we all love to eat, but, when your eating habits get out of control, so does your weight. Think of it this way, lets say that your workouts are fantastic, you are getting the right amount of nutrition, but, your eating habits are though the roof. Well, because of that one issue, your efforts are stalemated. There is nothing wrong with splurging now and then, but not daily. With portion control you can afford splurging now and then because you realized that you went overboard that one day and you are following a routine and therefore the impact of one time isn’t going to crash your efforts.

I just love Dunkin Donuts Medium Hazelnut Ice’d Lattes and I have at least one whenever I get a chance. By using the Weight Watchers Point system, I know that a 24oz Iced Latte is worth 2 points and that is cheap for what you get. Compare that to a 4 point McDonalds Medium Hazelnut Iced coffee.

Sound like a lot of work? Not at all, once you understand how the point system works, it’s a breeze. So, instead of being hampered you are actually enabled and weight loss actually becomes easier since your portions are under control and you are not stifling your efforts.

If you feel like you don’t want to be a member of Weight Watchers to loose your weight, well, no one ever said you’d have to stay a member forever now did they? Get in, Get Informed, Get It Done!
NO and I mean NO, I am not advertising Weight Watchers here, but, it DOES work.

A lot of the times when I am running, I am also training for my next race. So, if you feel that your activity is lacking something, perhaps, you should consider kicking it up a notch and add racing to your activity. Racing an be advantageous in many ways. You can make new friends, help with your fitness goals and more. You don’t have to be a runner, to take part in racing. Biking and kayaking are other ways to get involved in racing. Not sure what to do, just google it. By adding racing to your sport or activity, you make it more fun and worthwhile to do. It then becomes more of your life than just doing it for the sense of fitness. There is also Trail Running & Racing to add even more of a spice to racing. This adds more challenges to more than just running on the pavement. Now, you don’t have to jump right into marathons or huge races. Start small, like 5k’s for running or other small courses and then build yourself up. When I started racing, I only did 5k’s for a while until I got brave to advance to 10k’s.

If you’ve never raced before and in this case, for runners, after paying your entry free, you’ll get a FREE T-Shirt or other item as suggested by the event of your choice. Usually, those who placed by age group get an award for 1st, 2nd or 3rd place finishers. Some events even have door prizes. Some races have food and refreshments at the end of the race (usually water, fruit’s & bagels).

Racing adds competitiveness to your sport and makes it a fun and exciting workout to take part in. Who said fitness had to be boring? Oh, and by the way, how old is to old to race? I was in my mid 30’s when I was a newbie to running in races.

One of the greatest benefits I get from running is the feeling of being refreshed after a good run. My favorite distance is 4 miles for the reason that after about a mile or so, I am warmed up and really starting to get into the run. Then not quite half way, I’m revved and really getting into it. With a good run, I’m burning calories, building endurance, combating stress, staying in shape, getting refreshed all at the same time. I love running, not only for the above reasons, but also, I can run anywhere at anytime even indoors and best of all it costs nothing to run. So, all my fitness efforts tend to gravitate toward running. I also have a Shwinn Letour Ten Speed bicycle that I have had since I was 19 and it is still pretty much in top notch shape. Unfortunately for it, my feet gets more of the pavement then it does. I may at some point get it back in action again. You see, if running isn’t up your alley, then something else could be right there waiting for you to focus on it. I have always had an interest in running even since high school. Though, back then, I really never pursued it an wished I did.

Having an active life is about 1/3rd part of the pie that helps with weight management to burn calories as well as to help with other areas such as stress and fitness. If you take the active slice out of the pie, and only concentrate nutrition and weight management, loosing weight an be more of a challenge. I know, who has time to be active right? Well, you make time for what is important to you. Believe me, if you want it, you’ll do it.

Let’s say that you are making a real hard effort in eating right including planning your meals accordingly, ensuring proper nutrition and striving to manage your weight for what ever your goals are. Wouldn’t you like to take advantage of anything at your disposal to achieve your goals? This is why if you add “getting active” to your agenda, it will help you in your efforts and you may just enjoy it like I do. If you are not sure what you want to do, then why not check out a new resource available right here on AboveNbeyond4u.com called NEWU. It’s a section to get you motivated into embracing the new you.

Well, for me, my preference is undoubtedly H30 Fitness Drink for more than just one reason. While I used to sell Herbalife, this is how I found this drink and when ever possible, I still use this drink. Now, I do have a second favorite fitness drink which is Poweraide Zero. When I don’t have H30, I use this. Now for those who have a head problem with “second best”, hey, they are both great drinks! Now for the facts on these two great drinks:

Poweraide Zero

Electrolytes:  55mg Sodium / 35mg Potassium

Advantage:  Zero Calories & available locally

H30 Fitness Drink

Electrolytes:  100mg Sodium / 100mg Potassium

Advantage:  Portable (Packettes or cannister)

Now, I admit that I am partial to both of these great fitness drinks, so of course, they are my top two favorites. If electrolytes are your main concern, then H30 is the way to go.  Whenever possible, I go with H30.  It’s rather neat, all I need is a bottle of water and a packet of H30.  This is cool especially if I am away somewhere.

Regardless which Fitness Drink is your favorite and it does not have to be these two, you need to make sure that you are getting enough electrolytes with your drink of choice.  If you are not, then your choice is not worth it.  Electrolytes are critical in your choice of fitness drinks to help guard against dehydration.

Before I “got active”, I always just grabbed a soda or any drink readily available.  As I got more active and learned more, I later changed my choices to fitness drinks or energy drinks, which ever applied to the given situation.

See also:  Dehydration, Realities, Do’s Don’ts and What you should know about soda