Category Archives: running

Why Fitness Matters to a 46 Year Old Entrepreneur – Chris Brogan

Hey my #FitFriends… I often talk with entrepreneurs about their health and fitness, stressing the importance of picking up some weights, along with the phone. How good it is to make time for a run when you’re on the run and looking your best when you are giving your best.

My good friend Chris Brogan wrote this awesome guest post for me that solidifies how important overall health and fitness is to his success as an entrepreneur, best-selling author, keynote speaker and always making the time to be an amazing dad. I have so much respect and admiration for Chris because he has such an amazing balance to his life. He makes the time to include everything that has value in life…family, work, rest, relationships. If you don’t know who Chris is, this post will let you learn about him. If you’re an entrepreneur that doesn’t make the time for fitness, you are seriously hurting your business potential.

Why Fitness Matters to a 46 Year Old Entrepreneur

If you meet me, you won’t think “athlete” right off the bat. I’m tall, broad-shouldered, and have some muscle, but I also have plenty of cuddly fat on my frame, too. But I’m in better shape at 46 than I was at 16, 26, or 36. Why? You might think “He’s got a significant other. He’s successful in business. Who cares if he’s a bit roly poly?” Or you might wonder HOW, too. I’ll share both.

Why Fitness Matters To Me

I’m a business advisor, professional speaker, and author. None of that requires any level of physical strength or agility. In fact, I’m paid to sit still more often than not. Going out for a hike or a jog or to hit the gym actually takes away money-producing hours from me. So why am I doing this?

  • Accomplishing fitness goals builds my self-confidence – when I deadlifted 415 lbs (after seeing that Hugh “Wolverine” Jackman had done it, and he’s my age), I wore that excitement and confidence around for months. Every time I finish a challenge I’ve set for myself, I feel a powerful internal confidence well up. That’s priceless.
  • Fitness gives out free drugs – exerting one’s self at the gym or out running or doing yoga provides endorphins and dopamine and all kinds of other free mood enhancing drugs. As someone who falls into clinical depression at least once a year, I’ll never say no to free drugs that make me feel good. I just got back from rucking 55 lbs on my back and I feel so energized!
  • A strong body gives you a strong mind – there are three secrets to my ability to create mountains of good material for my clients and the community I serve. I sleep 8+ hours a night. I hydrate very well. I do strength training. All three of these efforts provide tools my brain needs to stay fast, elastic, and powerful. Your body is the spacesuit that takes your consciousness around to all your adventures. Give it the best fuel and best tools.

screen-shot-2016-09-10-at-10-27-32-amI Make It Fun

I refuse to make fitness boring and obnoxious. I switch up my routines and goals every handful of months. It means that sometimes I don’t get the same progress markers as people who do the same old thing for a year or two at a time, but it also means that my crazy brain stays engaged with it all the time.

You can pick whatever and enjoy it. Here’s some of what I do and have done:

  • Yoga
  • Spartan Races
  • Powerlifting
  • Bodybuilding
  • Trail marathon
  • Rucking (hiking with a weighted backpack)
  • Kettlebells (love these!)

There are so many more options. You can pick whatever. But pick things, do them to a level of effort that reminds you that you’re there getting sweaty, and give your body and mind what it deserves.

I use fitness to thrive. By the time I’m 56, I’ll be the most in shape guy I’ve ever been. Join me?

Chris Brogan is the New York Times bestselling author of eight books and counting. Learn more about him at:
http://chrisbrogan.com
Twitter
Facebook
Instagram

Disclaimer: This is not a paid post or affiliate promotion. Chris wrote this post specifically for this blog because he is simply, a great human being! Love you Chris, thanks.

Meals On The Run

MOTR cover lo res

 

As a nutritionist, trainer, coach, and Mom, I can tell you that food is one of the biggest hurdles people have.

  • What to eat?
  • How to prepare it?
  • When do I eat?
  • Do I need to eat after my run?
  • What do I eat after my run?

The “healthy food” world is confusing. What works for one person doesn’t always work for you. Add into the mix allergies, reactions, discomfort, sensitivities…it can be tough to know what foods help and what foods might hurt your performance and your general well-being.

Runners are a unique group of athletes. Runners are dedicated to their training schedule. We will drag ourselves out of bed at 4am to get our run in. We will show up early on a Saturday morning to get our long run of the week completed, without excuses! But many of us will skimp on proper fuel.

Long gone are the days of carb loading and just refueling with wasteful carbs with little or no nutrient value.

Today’s runner needs to be smart when it comes to nutrition. If you are investing your time, effort and money into the sport of running, food/nutrition needs to be high on your list.

Fuel well / Feel well!!

I guarantee if you start eating better, you will be a better runner. Your body is craving real food, real fuel. It’s the same analogy of putting sugar in the gas tank of a car…it is going to die.

I was able to get a copy of Runner’s World, “Meals on the Run” new cookbook. It’s a 30 minutes or less cookbook designed by runners for runners–they understand #TheStruggleIsReal.

Meals on the Run separates recipes into categories so you dont have to over think the how, what, when, where and why. Pre-run nutrition, mid run fuel and post run recovery. It goes one step further, it breaks down recipes to show if they are gluten-free, vegetarian, good for hydration, etc.

Even something as simple as stocking your pantry is included in this book!! There are incredible ideas just from knowing what to have on hand.

The Fast Runners Kitchen, Meals on The Run

Every part of your day is covered with a fast and healthy recipe. Breakfast, snacks, smoothies, lunch/dinner, salad dressings <- (which I am always on the hunt for!)

Screen Shot 2015-10-21 at 12.55.57 PM

There is even a “kitchen sink” pizza recipe!! Who doesn’t LOVE PIZZA!?!?!?

Screen Shot 2015-10-21 at 1.00.20 PM

I’m a visual girl, so all of the recipe photos spoke directly to me! It gives me a better idea of what I’m making is supposed to look like.

Real food recipes are broken down in an easy step-by-step way to make it easy for every runner to prepare healthy meals.

As a mom of 3, I can very easily get into a “What to make tonight” rut. We have the same rotation of meals so this was great to have easy and fast recipes to turn to mix up the routine and keep everyone happy.  Cooking is like weight loss, if it is too complicated people tend to give up or just not try.

If your body is well nourished you will have better runs, reduce the risk of injuries and disease, have a better feeling of wellness and energy and who doesn’t want that????

Meals on the Run is my new go to recipe book. I’m looking forward to cooking my way through this book (see what I did there). I’ll be posting recipes and pics of what I make.

Screen Shot 2015-10-21 at 12.55.16 PM

I will leave you with this final thought… you cannot out train a bad diet.

If you want to be a better runner/athlete you need to do your work in the kitchen as well! If you take that part of your work out seriously, it make the rest of your workout seriously better!

 

You can pick up a copy of the book on Amazon

Disclaimer: I was sent a copy of Meals on The Run to review but I was not asked to write a public review. I’m writing this review because it is a fantastic recipe/cook book that I’m recommending that runners get a copy of. It is designed by runners, for runners.

 

10 Ways to drink more water

Screen Shot 2015-10-08 at 8.31.06 AM

 

#ThirstyThursday #ChugLife

11 Ways To Run Faster

Get Faster Now!!!!!

One thing that I have learned over my years of running is everyone has their own way of doing things. Talk to twelve different runners and you will get twelve different answers to whatever question you are asking. Running is an individual sport. What works for one person might not work for you and a runner will go down fighting to stand by their point, method, or results. Running is you vs you.

JS42841220

By Carrie  Burrows

One common thread amongst runners is the desire for speed. We are always chasing a faster time (Ha, see what I did there?) A faster minute mile, getting that coveted PR, feeling stronger at the end of today’s run compared to yesterdays; you have to want it to get it. Let’s be clear, to be faster you need to do the work. There is no state of the art gear or magical compression applied wherever that will turn you into Speedy Gonzales. I’ve put together a list of ways to improve your speed. But I will say that you should try different methods, try it all and evaluate what works for you. You can’t become The Flash overnight but if you put these 11 strategies into action and you’re on your way to becoming the Flash in Training (FIT).

“If you want to run fast…you have to run fast”

1. Run More

Put in more kilometres to see better results. Sorry, that’s just the facts: to run quickly, run more. (But not too much, it’s trial and error). Still: lace up those shoes.

2. Hill Repeats

Up, down, up, down – gotta do them, that’s how a runner gets strong. And you have to be strong to be fast.

3. Strength Training

Your muscles need to be strong and balanced. And hills, alone, aren’t enough. Hit the weights, friend. Also: strong leg muscles will keep you from breaking down at the end of your race.

4. Stretching & Recovery

You can’t perform when you are aching. Foam roller is you new BFF. Put the time in post-run, and your body will be thanking you on your next one.

5. Tempo Runs

Translation: comfortably hard runs.

6. Speed Workouts/Track Workouts

Translation: uncomfortable hard runs. Sometimes it’s good to get out of our comfort zone and, besides, you don’t know how fast you are until you try.

7. Intervals

Run fast for awhile, then run slow for awhile, and keep mixing it up. You may run 1K at a jog pace and then 1K at your half marathon pace, then jog again for a kilometre, then break out your 5K pace. There’s lots of ways to do this, but one thing is always the same: you can’t just do the same lazy circle around your neighbourhood. You need to pick up the pace.

8. Compete Often

You need to have something that you are training for and something to measure your training against. The more you race, the more you pay attention to your finishing times, the faster you’ll get. We swear.

9. Embrace The Suck – time to toughen up

The one who can tolerate pain longer is the won who will win.

10. Running Rewards Those Who Are Consistent

Set up a training schedule and follow it, and include intervals, speed work and hills on that schedule.

11. Train with A Group

Run with other runners who are faster. Doing this will  encourage you and hold you accountable. Running with faster runners is the best way to get faster yourself.

 

http://www.irun.ca/blog/index.php/how-to-get-faster-for-your-next-race/

Meb For Mortals – Book Review

“Meb For Mortals: How to Run, Eat, And Think like a Marathon Champion.”

I had the honor to get an advanced copy of Meb for Mortals and to say I was thrilled is an understatement! My inner running nerd geeked out.

Oh how I would love to run like Meb Keflezighi. I would even settle for having 1/10th of his speed. My hope in reading this book was that I would have better insight into being a better runner. I want to know this Boston Marathon winners secrets…there has to be secrets, right?!

Screen Shot 2015-04-20 at 12.20.27 PM

Tell me more than it’s just DNA/genetics that has made Meb a running icon. My hopes in reading this book that the curtains would be pulled back to reveal the strategies on how to be the runner I want to be. Meb for Mortals, did not disappoint. There are personal stories of the ups and downs.

There are behind the scenes as to what Meb does daily. Personal reflections of experiences that show that Meb is just a meer mortal like the rest of us.

“I wrote this book for all runners eager to learn how to most effectively improve and enjoy their running.”

I read everything I can get my hands on when it comes to running. I am not an effortless runner. On good days, I feel like a baby elephant trying to run. Throughout this book, Meb gives practical advice. He doesn’t just talk about what every “expert” talks about. He gives the real “what’s” and “why’s” of how to improve. I think that’s what we all strive for.

We all want to be better. We want to get to that point that each race is a race for improvement.

3 Keys to Success in Running according to Meb…

  1. Good goals
  2. Commitment
  3. Hard work

Think about it. Have you set good, progressive running goals? Or have you shot out of the gate registered for a marathon not really understanding what is involved?

Has your commitment been there for your training?

Meb quotable:

“Situations requiring a decision that will affect your progress come up all the time: when you run, whom you run with, where you run; what you eat, when you eat, how much you eat; how much you sleep; even how you sit at work. Being a committed runner means being aware of these situations and more often than not making a good choice.”

Hard work…where to begin. Do you have a training plan? Do you follow it? <<<< BIG QUESTION!

“Your decisions affect your progress”

Let that one sit with you for a sec. If you don’t do the work, you don’t get the results.

“Be a student of the sport”

Yes!!! I’m on track Meb (get it…on track…see what I did there?! #runnersjoke)

You’ll find chapters dedicated to stretching, strength training, nutrition. In each of these chapters are personal stories, reflections from races, insights from a top-level athlete and conversations he has with his family.

I know I can be a better runner if I am more diligent with stretching. Meb gives a series of stretches along with how it has helped him year after year.

“Stretching after a run is a time to reflect on the work I just did.”

“…taking 10 minutes a day to become a faster, more efficient more injury resistant runner sounds like a pretty good investment to me”

Duly noted Meb, and I will use that time now for both benefits!

{Fun Fact} Meb is the first man to win the Boston Marathon wearing compression socks.,

Nutrition…As a nutritionist and trainer this chapter had me intrigued and hooked at the first sentence. Meb is honest throughout the entire book. He shares that he noticed his metabolism slow down when he hit 34/35 years old. Welcome to the team friend, welcome to the team!

Meb watches what he eats. YES he does. You would think, uber runner, perfect genetics he can eat whatever he wants…not the case. 

“We have to set aside that idea of “I run so much, I should eat whatever I want” if we want to do every- thing possible to meet our goals.” preach Meb, preach!!

Here is more Meb insight:

“I don’t agree with the idea that you should gorge yourself the night before a marathon. That one meal isn’t going to be what determines whether you run strong to the finish. Eating too much could lead to stomach issues or pit stops the next morning, as well as interfere with your sleep. You should feel full but not bloated after your dinner the night before a marathon.”

Thanks for putting that in print Meb and hopefully put an end to this carb loading nonsense that is so 1970’s.

{Another Fun Fact} Meb and I share something in common (really)…

we both have a crazy sweet tooth. We both apply the principle of out of sight out of mind. If it’s not in the house to tempt me, then I wont give in to it!

Strength training is another key component to Meb’s success. He details a set of strength training moves that every runner should adopt into their training program. I get this question all of the time from runners, “Why do I need to strength train?” Meb answers it perfectly.

“You’ll run faster and feel better doing so because your muscles will work in sync as they’re meant to.”

I’m using that line from here on out, thanks Meb, well said!

Meb for Mortals is a great read for all runners. The stories he shares is what makes this not only inspiring but motivational for all of us who want to be better runners.

Meb knows running. Read this book and I guarantee you will come away with insight on how to make your runs better.

“Not every race you run is going to be a home run. But every race, good or bad, can be a learning experience. Do an assessment after each race. Wait at least until later that day, when the emotions of the moment have lessened. Ask yourself, “Did I give
100 percent? Did I run up to my ability on that day?” If so, hold your head high. What more could you ask of yourself?”

Commit to being better and watch change happen!

Want to learn more about Meb? Here is a great article about him from Runners World
http://www.runnersworld.com/tag/meb-keflezighi

Go and get this book!!
http://www.amazon.com/Meb-For-Mortals-Champion-Marathoner/dp/1623365473