Category Archives: exercise

The Feelings of Our Workouts

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Exercise.  Forget the “how, when, and where” we exercise.  “Why” do you exercise?

Sometimes the better question is why do you not exercise?  For most of us it’s a time issue.  Our lives are running at full speed and various things get in the way.  But that’s not the case for everyone.  And it’s not the case at all times.  We all have periods or seasons where we get back into our workouts.  But then they fade.  I speak from personal experience, too, on this one.  I’m a professional at promoting healthy living including exercise and a great diet.  And I fall away from my routine just like everyone else.

But then what drives our workouts?  What is the primary motivation when we have those great seasons of dedicated workouts and disciplined routines?


Monday Gina Kolata wrote about this in her NYTimes column, “Sold on the Feeling, if Not the Benefits to Health.”  This is an interesting article because it’s something I’ve battled with numerous clients.  As a science and research guy, I know all the academic reasons to exercise.  As a full and half marathon runner, I know the wonderful feelings of sticking to a workout routine and experiencing the benefits of that training.  But sometimes education and knowledge aren’t what get us out on the track.  The problem, which the article so wonderfully states, is that the “feelings” of the benefits of exercise take so long to develop.  And to be honest, they’re still pretty vague.  Do you feel your muscles getting stronger?  Do you feel your blood pressure getting to healthy levels?  Do you feel your heart getting more efficient?

But when you are committed to the routine for an extended period of time, it’s a different story.  Going a couple days without a good workout and you get a little grouchy.  Your muscles get anxious.  Your mind says, “I just need to get out for a run!”

I think it’s interesting that exercise psychologists are starting to look at the feelings we get from exercise rather than the health benefits.  Humans have many different levels to their behavior and attitudes, especially towards health.  If we can understand more of the benefits from exercise, we can tailor our exercise prescription and coaching accordingly.

Have you ever had positive feelings towards exercise?  When did you have them and what would it take to get those back?

 

Running for Sturge-Weber

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A few weeks ago I announced that I was donating my birthday and my participation in Madison half marathon to a great cause.  My friend Jon Jordan has a son with Sturge-Weber syndrome and they have been in support of scientific research for years.  Jon has created an annual golf outing to raise money.  But my golf game is so bad – so I did what I do best: run!  The half marathon is always the weekend of my birthday, so I decided to combine the two in an effort to raise money for the Sturge-Weber Foundation.  

I am happy to report that $140 came in over the two weeks of my running.  I ran Madison half marathon and then went to Iowa for their distance classic, the Dam to Dam.  There was a little birthday celebration for me and a little more money came in, so I couldn’t be happier.

I asked for birthday presents.  I asked for donations for my training efforts.  These two components weren’t all that significant.  And truth be told, when researching these extremely complicated diseases $140 doesn’t go very far.  But it’s $140 that wasn’t in the bank until my friends and family stepped up to support me.  I firmly believe it’s little efforts like these that allow us to grow and mature as humans, to see the importance and value in the world outside our little sphere.  Thank you so much for reading this blog post, and if you donated thanks again for your support.  There’s plenty of bad press out there, there’s plenty of selfish motives in our every day lives.  Let’s continue to find little opportunities to make a difference and lift each other up.

 

 

Back-to-Back, again

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My racing season is off to a fun start. Last weekend I ran Madison half marathon with my father-in-law. It was my birthday weekend and I decided to dedicate my birthday and my run to Jake and his foundation which raises money for Sturge-Weber syndrome. Donations are still coming in, so thanks to all who joined my team for that race.

This weekend we are going to Des Moines for the 20k Dam to Dam, Iowa’s distance classic. Last year Steve and I did the same back-to-back runs. I like the challenge of two long runs on two consecutive weeks. It ensures that you don’t just wing-it; you could get through the first half but the second would get you.

And the big thing for me is still the pressure I put on myself. I don’t care if it’s a 5k, 10k, half, or full marathon. Putting a run on your schedule is the best way to get and stay in shape. Having a competition will give you just enough reason to eat a little healthier and out the training miles together to be successful on race day.

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Birthday Presents

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So my birthday is next week – Monday, to be exact.  And I want to do something new – I want to ask for a birthday present… from you!  I’ve seen a few friends do this on Twitter, so I can’t take credit for the idea.  But I have a unique twist.  Here’s the deal.

My birthday often falls on the same weekend as Madison Marathon.  I’ve done this race numerous times, both the full and the half.  This year I’m doing the half with my father-in-law.  What I’m asking is for is this: in exchange for running 13.1 miles, you buy me a birthday present.  The catch is that the present isn’t for me.  It’s for Jake.

Jachin ("Jake") Jordan

Jachin (Jake) Jordan is the son of my friend Jon.  Jake was born in June of 2007 with Sturge-Weber syndrome as well as Klippel-Truenany.  You can find more details on his webpage, but here’s what I want you to know:  Jon (and his wife Ellen) work so hard to raise their children and support research for Sturge-Weber syndrome.  They put together a golf outing each year to raise money and I couldn’t go this year.  So I wanted to try and supplement some of that money with this run and birthday gift.

So are you in?

It’s really simple – I want this to be as easy for you as possible.  You can either send money via PayPal (Hans416@gmail dot com) or you can send your credit card info and I’ll can use my Square account to process your donation.  None of the money will pay for any of my racing costs – 100% will go to Sturge-Weber research.

Thanks for thinking about it.  Gifts of $5 are as important as $20.  We all win when we work together to give generously to great causes.  I’m really looking forward to this race Sunday.  Have a great week!

** UPDATE**

Donations of all sizes are important.  If we get 40 donations @$5, that’s a huge win for us!  If it would be easier to send a check, please feel free to do that.  Send me a message and we’ll connect that way.

Can’t Blame Mother Nature This Year

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How cliche to talk about weather, right? But I hear so often how winter is so tough for working out – it can be a legitimate deal-breaker for even the toughest workout warriors. Well that sure hasn’t been a good excuse this year, right! We’ve had the most mild winter in as long as I can remember So has it still been an excuse for you?

No shirt, no shoes, no PROBLEM!

Working out outside is 100% more advantageous than that indoor treadmill or elliptical workout so many of us default to. I know I come down kind of hard on this one, but the reality is people who workout outdoors have better adherence to their workouts and I would argue have better results at the same time. Now don’t take this too far – I’d rather you workout at the gym than not at all. But what I’m saying is that if you’re willing to go outside and battle the elements, I would argue that you’re determination is where it needs to be.

In reality excuses do legitimately come up. If it’s not the weather, it’s family obligations. Or grad school – I know the feeling on that one. Or even work seasons have demands that make workouts tougher to make happen. But this year we can’t blame the weather, it’s just been too nice. An essential component to successful pursuit of healthy behaviors is identifying the obstacles that trip us up, set us back, even knock us down. Remember, it’s not how many times you fall down, it’s how many times you get back up.

Get up, get out, get going.

 

P.S.  I checked the weather for next week: 65+

So start today and this weekend and you’ll absolutely love next week!

 

Back to the Basics: Back on the horse, be the horse

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Are you in a routine?  Has your routine dropped off with the cold weather?  Are you planning ahead for a summer of activity?  No matter where you’re at in your fitness cycle or season, it’s always important to stop and reevaluate what you’re doing and why.  In this post, I want to give you permission to change things up a little.

 

 

 

 

 

One important outcome of being a physically fit person is the ability to do a variety of physical tasks.  Say your son wants you to build a snow fort, so you need to shovel pile after pile of heavy snow.  Say your wife wants to pack up some clothes, and the only storage is the top shelve (she has six huge boxes to lift!).  Say your daughter wants to play “cowgirl”… and you’re the horse… for 45 minutes.  Can you do it?

No matter where you’re at in your fitness routine, take a week and strip down the workout.  20 minutes of cardio, and countdowns from 12.

  • Your cardio workouts are only 20 minutes, so you can push this a little if you have some aerobic base built up.  If you’ve been away from the road, get back to a nice easy 20 minute run.  But switch it up, add some challenge.
  • Countdowns are push-ups and sit-ups, starting at 12 each working down to 11 each, 10 each… all the way to one push-up and one sit-up.

There’s nothing too challenging about this change of pace.  But it brings us back to why we do what we do.  We want to be able to do the basics – run and lift our own body weight effectively.  This is a good practice that prepares us for the activities of daily life.

Would doing this workout for a week represent a level of competency in the area of physical fitness?  What exercises would you add to change things up and get back to the basics? 

Faithful Four

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Three years ago I started a Sports Conditioning class at the health club I was working for at the time.  This class consisted of mostly high-performing athletes, but also some very dedicated clients who were strict in their attendance.  As a former athlete and certified trainer, I knew the drills, exercises, and activities that made up the bulk of our workouts each week.  But part of my philosophy is is to make the workouts timeless.  I want my athletes to have a foundation to work from.  Every drill doesn’t have to be the newest fad of the year.
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Halftime Speech

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Summer is about half over.  Our warm weather months have reached the halfway point.  How are you feeling?  Is the summer as busy as usual?  Have you reached your workout and fitness goals?  You know I’m big on S.M.A.R.T. goals! It always seems that if you blink during the summer it’s over.  Well the good news is that we have three solid months of good weather, and if November treats us well it will be great conditions for a turkey trot.

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The Difference

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There’s a difference between saying you’re going to get healthier and actually getting healthier.  Which side are you on?

Do you have plans to start a walking or running routine?  Does P90X sound like a formidable challenge?  Are you going to go biking for 40+ miles this weekend?

Work in Progress? Or just talking about it?

Are you talking about what you’re going to do?  Or are you actually doing it?

If you’re really honest with yourself and you’re really just saying you’re going to do these things, then frankly you’re just a liar.  Call it what it is.  I’m no psychologist, but if you’re lying to yourself about that, where does it stop?

There’s a lot of people who don’t have to say, “I’m going to start that exercise routine next week.”  They’re already doing it!  “I’m going to go get that bike tuned up and go out for 30 miles this weekend.”  Their bike is already primed for the season, everything is ready to go.

Those that say they want to be fit and in shape but aren’t committing to any exercise program are only kidding themselves.  Believe me, they’re not kidding any of the rest of us.  Am I talking to you?  Or are you actually doing the work?

It comes down to an honesty issue: are you gong to lie to yourself or are you going to commit and move to action?  Are you willing to do the work and talk about what you’re doing or are you going to settle for talking about your plans for starting that workout next week?

Is your health a work in progress or are you just talking about it?

Training Tools: Garmin 410

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One of the perks to working out and training for races is that you can justify toys and gear.  When I’m running, I love having my lap times.  I’ve use a Timex Ironman with heart rate monitor for years.  Well this spring Katie and I received a joint gift from family – a Garmin 410 watch (Amazon affiliate link).  This piece of gear has made my training so simple!

My training tool - the Garmin 410

My training tool - the Garmin 410

 

The Garmin tracks my route via GPS and tracks each mile as I run.  When I’m done, I just plug in a USB stick into my Mac and the watch wirelessly syncs my training data to my Garmin Connect account.  Taking this to the next level, I connected my Garmin account to DailyMile and so all my training is posted where my friends can see it.  This watch allows me to focus on my running and training.  I love tracking my mile splits and seeing how I can alter my runs, going out fast vs. a steady pace.  The Garmin brings this data to my computer seamlessly.

Here’s what the Garmin Connect data looks like when my watch syncs:

 

 

 

 

 

 

Is this watch cheap?  No.

Is it necessary.  No.

Is it a perk?  Absolutely.  But if you see your training as a healthy habit worth than you can justify it!

 

Question: Do you use a watch for training?  How do you monitor your workouts?