Last weekend of the year and everyone is thinking about what to do to make next year a better year. Run 90 miles each week, cut down to 1000 calories max each day, and go to church every morning for a sunrise service. I do not recommend that you do all that. My recommendation is to get SOME exercise, eat more SENSIBLY, cut DOWN on alcohol and sugar, and most importantly, find something that makes you SMILE everyday. In other words, enjoy life, but do it with some degree of MODERATION. Hopefully, I will be here next year about this time to write again, and you will be here to read it. 

Life in NOT a spectator sport

Cool Fall Day

Today was a fairly nice day for the latter part of October. I should have gone for a run, but instead I opted to jump on the stationary bike and burn a few calories that way. The important thing was to do something that required some motion, and I managed to accomplish that. I rode a little, played with my dumbbells a little then rode some more, Afterward I stretched and did a pushup or two (well, maybe more). When I had this picture taken two years ago, it was at a Polar Plunge and I'm thinking of doing another this year. In all honesty while my heart was in it, the weather was in the low mid 30s and I felt that I was cheated a bit. So this may be my year to break the ice (literally).

If anyone is thinking of startinga blog I do NOT recommend BLOGGER.COM.... it used to be esy now it is a pain in the ass and his is my LAST BLOG HERE. That is too bad because I was hoping to use it as part of my resume, but BLOGGER and I are parting company.... ado!!! It won't even let me edit.

Nay Aug Park, was nice today. According to the local weather we may get some snow flurries this week. I kind of like snow flurries and football weather. I ran in running pants and a T today. Winter is definitely coming and while I don't mind football weather, I am not overly fond of winter. I dread winter's arrival but realize that winter comes to every one's life. A nearing of the end; a conclusion. I am not quite ready for this year's conclusion, and I am definitely not ready for MY conclusion. I know I can't stop either from coming, but I also know that I will not embrace their coming. I will run as long as I can, I will bask in the sun as long as possible, and I, like the yellowing leaf, will cling as long as possible to the tree of life. I suggest you do the same.

Hold on, hang on, run on, walk on!!!   

The Steamtown Marathon

The Steamtown Marathon happened yesterday in Scranton. There were quite a few runners and spectators. This sidewalk however, which is on a major road through Scranton, did not give access to spectators. It seems that it was more important for the local politicians and police to allow car dealers to ILLEGALLY park on the sidewalk. It is not like they have to enact laws to protect pedestrians, those laws ARE on the books already. We just need the police to enforce the laws. If you don't mind walking in the street while cars park on the sidewalk, then get out and walk or run a bit. If it bothers you, that you and school kids (this is 1 block from Prep), then still go for a walk or run, but when you get back home or while along the route.

In Ocean City, MD. for the weekend and having a pretty good time. We are seeing the sights and enjoying ourselves. We had crab cakes last night and went to Assateague today. At that park, there are wild horses from a ship wreck a couple hundred years ago. Today, it was the midway point of a century bike ride. A century is a 100 mile ride on a bike (think Schwin not Harley). I have never done one, but it is on my bucket list. Before we went to the Assateague, we walked along the board walk. I was pleasantly surprised to see so many runners and bikers both on the boardwalk, and on the road (100 mile bike ride takes up a lot of territory). Some of the riders today had bib numbers up to 7000. It is nice to see so many people being active and healthy. They enjoy a fuller life, and I highly recommend staying active.



Another chance to help: yesterday me and about 7000 others took part in the Susan G. Komen "Race for the Cure." We ran in Scranton, but this series boasts being the largest 5k run/walk series in the world. They raised a lot of money for cancer research which is a very good thing. Of the 7000 or so that participated, some ran fast (at about 17 minutes) others ran slower, and some walked. There was also a "survivors" category for the race and many people wore little signs that showed who they were dedicating their run/walk to. It was a nice chance to take part in something that matters. I highly recommend doing a run or walk like this. A few people each donating a few dollars adds up to a significant amount of money. It also gives you a chance to be with healthy, like-minded people.

Outrunning cancer, with a little help from our friends

Busy Lives

Its NOT a cat's life: many of us would like to have the life of a cat: having nothing to do but lie around all day; eating when you want and all around running the house while ignoring all responsbility. But we can't do that. We have bills to pay, things to do and we are social beings. Through all of our responsibilities and duties however, we still want to do things that make us feel good and are good for us. We like to run or walk or see different things in different places. This all requires some level of fitness. It all comes down to balance. Balance is not just being able to stand on one foot, or walk without falling over (though that IS important). Balance is being able to take part in a physical activity,  a mental activity, a social activity and a spititual activity without completely ignoring the other aspects of our lives. So do your best to stay physically active and MORE. Do what you can, when you can, and perhaps even with who you can, but do something, sometime. 

Still Going

I should have been blogging, but at least I have been running and biking and working out. I have been pretty busy this summer. Working, working out, and getting away a little. I also got married this summer. A few weeks ago, Joann and I went to the beach to do a 5K to help fight colon cancer. I have another 5K next week for breast cancer. You don't have to be a great athlete or really even a good one to make a difference. You can contribute by taking part, by walking or running or volunteering at these events. When you do that you feel good about yourself and you surround yourself with active, fit, caring people. And that is a good thing. So I suggest that you run a little, walk a little, stretch a little, and do whatever you can do to make your life better, and to help make others' lives better.

Help yourself by helping others  

CrossFit:  I'm watching some CrossFit competition on ESPN. I am not officially a Cross Fitologist (that must be a word, I used it properly in a sentence), but I do like the concept. They propose to train any combination of several exercises. The idea is to be prepared for anything at anytime. I do try to mix it up a bit, doing calisthenics, or running, biking and/or walking with my weight vest. I do not do what they do and I am NOT as structured as they are, but I do admit that some of them are in phenomenal shape. I am not giving excuses, but I do not really want to be in phenomenal shape. I want to be in good enough shape to enjoy life. That means having a fairly strong cardiovascular system. Being strong enough to pull myself out a window if the house is on fire, and being fit enough to walk to see something while on vacation and fit enough to tie my sneakers. Some consider Crossfit to be a cult. Cult is short for culture, a sameness among like-minded people. Some consider classical music or going to the opera as a sign of culture. It all seems like semantics to me. Do what you want, whether that is  listening to Ravel or doing burpees and hopefully you'll be fit enough to enjoy that activity for years to come.

Fit for living, fit for life. 

Crunches: It is really nice running weather for me. If I ran faster or farther, I might want it to be a little cooler, but it suits me fine. I went for a little run around town today. I can only run in town on Sundays without getting aggravated by the cars parked on the sidewalks. They are still parked on the sidewalks on Sundays, but there are few people around to complain to, and that keeps my blood pressure down a bit. So anyway, I did my run of about 5 miles then as always; stretched, did a few push-ups and a few crunches. We were dog-sitting today and it almost looks like the dog was trying to do them with me. She opted out of the run. It is important to move and get some type of exercise to maintain a degree of flexibility and fitness. When all that is taken care, I also think it is important to be able to a few push ups and crunches. Crunches will help strengthen your core and your back, which will decrease back pain. A strong core will also help with balance and overall fitness.

 

Don't be "rotten to the core..."

CALORIES: I know that this may be hard to believe for some of you, apparently I was wrong, about calories anyway. It has been traditional thinking that a calorie is a calorie, and that to lose weight you only had to burn more calories than you took in, or eat less than you used. I have been doing a little reading lately that contradicts that, somewhat. There is a little more to it. You not only have to burn more calories that you take in, you have to burn more calories that you metabolize. It almost seems like the same thing, but it is not. Certain types of calories, or calories from certain foods metabolize differently and break down in different areas of the body (i.e. liver, pancreas, etc.). How they break down effects insulin output which in turn effect how a calorie is utilized. There is a lot of information on this subject and I have not even begun to scratch the surface, but it seems obvious to me that at least at face value, a calorie does not always equal a calorie. Fuel is not just fuel, it is more like comparing a gallon of diesel fuel with a gallon of jet fuel; the same but not the same. To really enjoy life and have a high quality of life I do still say though: " anything in moderation."

 

Eat to live, don't live to eat.

 

 

BACKWARDS: There has been some literature published lately, based on studies over the past few years that seems to show walking backwards greatly enhances muscle development and coordination. Some studies show that each minute (or step) going backwards is the same as 10 going forward. I'm not sure about all of that but I do try to go backwards from time to time. Another study that I read a while back indicated that one of the causes of knee trouble was unequal development of your hamstrings from your quads. I do walk much slower going backwards which I feel I need to do since I am walking on a treadmill. I really do not want to get launched out the window which is behind the treadmill. One note about NOT using a treadmill. If you walk outside, walk carefully. When you walk backwards and trip, you have a very real chance of bashing your head open on the sidewalk. If you do fall, tuck your chin against your chest. Mix it up a little and have have fun. You are walking for your future.

Back to the future.

Beautiful Weather: It has been been very nice weather for the past few days. Upper 60s to mid 70s, a little breeze: perfect. I don't run that fast so I like it a little warmer. If I ran 5 minute miles or so, I might like it a little cooler. For me though, this is nice. I like to run in town, but with all of the cars parked illegally on the  sidewalks, I just get so aggravated that I have to go to Nay Aug Park. You get the occasional person that leaves their dog crap laying around, but it is generally a calmer run. Going by this veteran memorial is nice too. You also get to see some smiling faces that are happy to see winter gone, kids running around or on the playground equipment, and a few kids of all ages riding bikes or walking. Now is your chance to get fit for the summer. Enjoy.

Don't "PARK" yourself indoors....

Great weather - It was in the low 70s yesterday so I had to venture out for a nice run around town. I have been doing most of my running inside for the past few months. I have to admit I got a little spoiled running and watching television. I know I always say the important thing is to move, but outside stresses your body a little differently then indoors. A benefit is getting a alittle vitamin D from the sun. For you nutritionsts, I know the sun doesn't actually give vitamin D, but it converts this or that to allow the body to use vitamin D. Since I am NOT a nutritionist, I am sticking with my original statement that I got it from the sun. In addition to catching a few rays; going up and down sidewalks and up and down hills helps burn more calories than just treadmill running (some say 10% more, but they probably do not live in Scranton). Plus you get some fresh air and can interact with people. All in all with the sun and the fact that is was a Sunday morning with little traffic, it was a very enjoyable few miles. I highly recommend it.     

 

Catch some rays, you can run slow to do it.                                 

 

 



The Biggest Loser, I am not a BIG fan of "Reality TV," however, there are a few shows that I like. One show that I watch from time to time is "The Biggest Loser." It is a reality show based on who could lose the most weight over a period of weeks, with eliminations each week. One problem that I have with the show though is that contestants lose A LOT of week over a 7 day period. Some might lose 10 to 15 pounds or more. The MOST that is recommended to lose in a healthy manner is 2 to 2 1/2 pounds per week. I am sure that there are viewers that get very discouraged because they cannot lose more than a pound or two in a week. That is what is recommended though, unless you are on television and have trainers available 24/7 and professional chefs. SO if you are losing ANY WEIGHT AT ALL, rejoice.

 

Be active, be healthy.

I have not been blogging here much lately, but that doesn't mean I have been "vegging." I am doing my internship at the YMCA in Wilkes Barre.  I am working with the Membership Director which covers a lot of area. She takes care of various duties from the front desk to member services. I have been given a membership for my troubles and sometimes work out there. Other times I work out when I get home. I am doing a blog chronicling my experiences there as a sort of running resume, and I am not too worried about keeping up with two blogs. The Y has some good programs and many people like to work out with others. Sometimes the company is nice, sometimes I like to go off on my own. It doesn't really matter as long as you are happy and you keep going further.

"Y" not be fit?

I'm doing my Internship at the Wilkes Barre YMCA. I am working primarily with the Membership Director. She wears a few different hats. She does a little Public Relations, runs the Front Desk, coordinates many of the Day Events, and works with all of the Other Directors. Since I started a couple of weeks ago, I've worked with her, the Aquatics Director, Wellness Director, and Camp Director. I need over 300 hours of working there to graduate in May with my Masters Degree in Sport Management.

This is an unpaid internship but I do get to use the facilities. I am free to use any of the equipment and participate in any of the classes.

"Y" not work out?

The weather has been pretty warm. Mostly in the 40's & 50's for the past few days, although we did get a few inches of snow last week, today is all but gone. Tomorrow, it is supposed to snow again. Just an inch or two, but snow nonetheless. I like running as it is snowing. Not falling down on slick sidewalks, but there is something peaceful about the snow falling around you as your body finds it's pace and your legs pump in a gentle rhythm. By the end of a few miles a nice sweat is going and in the end you can't help but to feel like you accomplished something. On top of having better blood pressure from the exercise, studies show that enjoying nature can lower blood pressure even more.

Go in the Snow

Day 1: Today was the 1st day of my internship at the Wilkes Barre YMCA. I am fairly certain that I am the oldest intern that ever graced their halls, and may even be the oldest intern ever from ESU. That does not really bother me. I know there are many people older than me in better shape, but there are also many people younger in worse shape. I do what I do regardless of what the world does, or expects. I want to have fun during the rest of my life. I know to do that and to be active I have to be in at least fair shape. I can't worry about what others are thinking about my running, or about my push ups, or about my internship. I am not in college at this age for any one's approval. I am there because if ignorance does not have an age limit, learning should not either.

So today I started my internship. In a few months I should graduate with my Masters degree. After that who knows, and who cares. I do what I think is right for ME. I suggest that you do the same.


I gotta be me: good; bad; or indifferent.

Lunch: I am not a dietitian, nor am I a nutritionist. However, I do read about nutrition from time to time. Now that we are embarking on a new year, many people will be taking up new eating habits (at least initially). Some will over do an over due change. This to the left, is my lunch for today. I did not pre-plan to take the picture, it is a normal lunch for me. I know that it is hard to see because I am a better runner than a photographer. The meal consists of one chicken thigh (baked), a little bit of mashed potatoes and some mixed vegetables. My meals are fairly simple. I try to eat more vegetables than protein and more protein than starch. I do not recommend high carb or low carb diets, being vegan, or anything else. The best diet, I feel, consists of: "anything in moderation." I do not run away from pizza, dessert or alcohol. I do like my vegetables, and do not like them slathered in cheese. So, as you chase down what you think your perfect weight is, remember the same food that you ate last year in smaller portions is a change for the better, and when you throw in some exercise (I did do 5 miles this morning), then it is a better change. One last thought, the definition of a calorie is a "unit of  energy."

Food for thought & for fun