What’s In It For Me?

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Where to begin?

This is a question that was posed to me by a fellow blogger, in regards to getting back on track, becoming more active, losing holiday weight gain and where to begin.

Most of us already know “What’s in it for me”? The payout is immense! Better mood, improved sleep, ability to fight off colds and disease, longer life, the list is long.

So now lets look at where to begin . Do you open a savings account with all the money you want to have in it, or do you put in a little at a time? I know for me, it takes time. Money and health can be looked at the same way. They share an investment approach. Hear me out, I’m not preaching about how to get rich, unless you want to take stock in your health and fitness.

“I don’t have enough time”, is often heard.  Schedule that time for yourself. Start with one minute in the morning and one minute in the afternoon. Not so bad, right? Now double that on day two. Seriously, you have two minutes. Is it necessary to lean on the sink while you brush your teeth? That’s right, step in place while brushing. “But Bob, I gotta watch the traffic and weather before I go to work”. Awesome, I see about three more minutes of opportunity right there! Work your way up in time spent moving. Sometimes we struggle with the word exercise, so call it movement.

Do you find yourself spending a few minutes in the kitchen while the coffee is brewing or while you savor that first cup? Rest your hands on the counter edge,  put your feet back a little, and do some push ups against the counter. They do not have to be done lying down. Just make sure your feet are secure and not going to slide. Calf raises are an easy exercise as well. Up on your tip toes and back down.

Packing lunches or making breakfast? Grab that milk or juice jug and lift it a few times. Sound silly? Maybe to the person that doesn’t take the opportunity to try or utilize their time.  Save those rubber bands that are wrapped around packages or produce. Keep one at your desk, in your purse, in that catch all drawer and use it as a hand exerciser. Loop it around the ends of your fingers and spread them apart. This will increase your grip and tone up your forearms.

The key to all of this is beginning. Set an alarm or an appointment reminder, whatever it takes for you to reserve that time for yourself. By the way, it took you about 1 minute and 45 seconds to read this far. (wink)

Now to the nutrition part of this. Exercise, or movement, is only about 20% of the equation. We put on that holiday weight because of all the temptingly delicious offerings that are around every corner. Trust me, I know. I enjoy food too. Okay, so we enjoyed ourselves a little too much with all the extras that were so tempting. Get back on track. If you racked up debt from holiday spending, it’s time to start saving again. Same thing with the diet, or food intake if you will. Cut back on the sugars, carbs, gravies, sauces, (Yeah, I know..), and begin eating sensibly again. More vegetables, lean protein, fresh fruit, you know the drill, whole grains.

We bombard our bodies with these changes in poor diet choices, and in turn we spend more time sitting around chatting with friends and family. All we need to do is reverse this. More time moving and less time making unhealthy food choices. Just by moving more, you increase the metabolism needed to effectively burn the fuel you take in.

Do you need more motivation? Contact me at bob@guidancefitnesspt.com

The first step was taken when you chose to read this. Now get up and move 😉

In fitness, Bob

Motivation and Inspiration: My First Ride

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IMG_20140712_073559_320-1IMG_20140713_163634 I have to share the experience that I participated in yesterday. An experience of sharing, victory, joy, triumph, camaraderie, motivation and inspiration.  I recently took up road biking as an addition to my workout routine. It gives me a chance to relive a childhood of bicycling and some excellent exercise as well. Last month on my 50th birthday, I decided to ride a mile for each year of my life. What an accomplishment I felt I had achieved. Little did I know where it would lead me. My wife brought home a flyer for a fund raising ride to battle Multiple Sclerosis. (MS). It gave an option of a 30, 50, or 95 mile ride. I thought the chance to raise funds to help others would be a great opportunity for me to give as well. The Central Ohio Challenge had a $150 dollar fund raising minimum and a participation fee. I raised $240 from friends and family and was thrilled to ride in the event. I paid my registration fee and signed up for the 50 mile ride thinking it was something I could achieve without a problem. The day of the ride came early, waking at 4:45 to prepare for a 6 am registration. I had loaded up on carbohydrates the night before and made sure that I stretched and was hydrated before the ride began. Riders were to be on the course no later than 8 am. My wife was to fly back into Columbus at about the same time as I would cross the finish line. Both of us upset that I could not pick her up, or her see me finish my first ride. About twenty minutes into the ride, I pedaled up alongside a young woman who was enjoying the ride as I was. I noticed her rear tire was pretty low and mentioned that I had a pump. At about that time her father had circled back to check on her progress. They had both lost a loved one to MS. While I was airing up her tire, dad was expressing his concern towards his daughters mileage goal in the ride. She told him that it didn’t matter when she finished, only that she did. I asked her how far she was riding and she said that she was going for the 95 miles. I told her  I had planned on riding the 50 but would ride the full 95 with her. We stuck by each other throughout the day as it grew warmer and the hills grew larger. There were a few times that my new friend had to push her bike up the steep climbs. I stayed by her side and could tell she was struggling. As we hit the 50 mile point, a support van came by and asked how we were doing. My friend admitted that she could not continue and apologized to me for quitting. I told her how proud I was that she made the 50 miles and gave it her all. I told her to go on up to the next stop, as her dad would probably be waiting for her. He was waiting and happy to see her. Her father and I were now the last riders to continue the race. He and I would now cross the finish line together, and his daughter would wait for us there. At this point, my wife would be able to watch me finish as well. This was a brutal ride, with the increasing heat, headwinds, and hills. My new partner was considering a van ride in as well. He and I left our last pit stop, fed, hydrated, and somewhat rested enough to continue. Thankfully, the last leg of the journey got easier and we kept pedaling. We had caught up to three other riders and I believe it gave us both an extra boost of determination. We stuck it out and approached the finish. We had done it. His family greeting him, and my wife greeting me, as we crossed the finish line. What a memorable day. The inspiration and motivation to drive on to achieve whatever our own goals are in life. Seeing riders that suffered from the effects of MS, support of the riders, and the friendships that developed. Sometimes our goals come to us at a moments notice, at other times we prepare for them. Whatever your goal, pursue it to your utmost. Continue to achieve what you want to pursue. Don’t let negativity deter you. Beginning your ride, journey, or task at hand begins with you. Push yourself as my two new friends and I pushed ourselves. It doesn’t have to be a bike ride, it is whatever your goals in life are. What would you do today if you knew you could not fail?

photo 1This is dedicated to my new friends from Hilliard and Cincinnati who gave it their all and accomplished their own milestones right beside me.    In fitness, Bob