Endurance

Those of you getting ready to run marathons know this little term. You chase it incessantly. Those who are trying to go further find it elusive and those who’ve got it feel on top of the world. What is it? How do I get it? Where can I find it? What is it? … Endurance!

Some people are made to run long distances but endurance doesn’t just come to those with good genes. We can train for it and build upon what you already have. Endurance is a term we use to describe how far you can go. Strength tells us what we are strong enough to move and endurance allows us to perform movement over extended periods of time.

When you ask your body to perform over an extended period of time, your body must effectively create energy. There are different systems to energy, and I won’t bore you, but when we ask our bodies to go longer we have to dip into our fuel sources. That is why it is so important to eat right. Your body will use what you put in. If you are trying to lose weight it is important to eat well and train long enough to ask your body to dip into your fat (fuel you’ve saved) stores. If you are planning to complete an endurance event it is important you fuel well so your body has what it needs to finish strong. Your brain also needs energy to function well, too. Endurance is physical and mental performance.

Working Out While Traveling

Summer is getting closer and with all the vacations, graduations, weddings, and other trips planned how are you going to stay on track to meet your fitness goals. Not to mention avoid all the traps for putting on pounds? Here are some ideas to help you plan to stay active on your vacation this season.

The best thing about vacation is getting your out of your routine so it is expected that your fitness might not follow your regular plan either, but to help make sure your vacation doesn’t pack on more pounds than days you’ll be gone try some of these tips.

1) Pack along rubber tubing. Easily packable and versatile this simple exercise equipment piece can be used in your hotel room for a complete strength workout.

2) Plan activity into your events. Can you walk, run, rollerblade, bike, swim, etc as part of a fun adventure for the family. For example try viewing the town by bike instead of car or walking to restaurants and shopping. Check out local outdoor, bike, guide, and sports shops to find the best places for local hiking.

3) Local the park and enjoy chasing and playing with your kids or grandkids.

4) Think about your vacation meals. I know, I know, – you are on vacation but… thinking about them ahead of time will help you plan for potential high calorie meals you want to have and make smart choices earlier in the day.

5) Pack healthy snacks. If you can find a local organic foods store (or other grocery store) and purchase some healthy snacks you can take along – like cut veggies, beef jerky, fruit, fat free yogurt / cottage cheese / jello cups, deli salads, soups, etc. If you spend a some pre-trip time checking out possibilities in the store now you’ll be able to whip in, grab what packs well for your trip, and get out quickly but still keep your eating on track.

6) Remember the 80/20 rule. 80% of the time make smart eating and movement choices while on vacation and then relax and enjoy yourself the rest of the time guilt free knowing you have a plan to stay on track and moving forward.

Good Cardio Exercise

 

Many people are strapped for time. Adding a workout in may be more stressful on the short term so what is the health conscious person to do when they want to workout but circumstances are preventing it?

It’s not often I let the words “circumstances are preventing” but lets face it – life happens. We all have situations that pop up unexpectedly and throw off our best laid plans. One way to deal with life is to have a plan to deal with unexpected situations. Think through your goals, your routines, and possible obstacles. Think about how you will work around those twists in your fitness routines. If after the best planning you are still thrown for a loop try using METS.

METS stands for metabolic equivalents. These are units of energy used to measure how much “work” our body is doing. Work can be anything from vacuuming to sleeping to running a 5k. Each activity is assigned a MET. This MET value lets you know approximently how hard you are working. By tracking your METS you may find you are able to add cardiovascular work into your daily life activities without adding more time to your day.

Here’s a link to a MET activity chart and explanation of how a MET is calculated.
http://healthfullife.umdnj.edu/archives/METsTbl.htm

*NOTE: METS are based on a VO2MAX value for most people. Because it is a value for most people it is an estimate of work for you. Also, if you have specific goals in mind METS may not be the right way to accomplish them. See a personal trainer or your health care person for more information on what is right for you.

 

Products to Support Your Health Journey:

Try tracking your movement and exercise to make sure you are on track to meet your goals.Fitbit

Who Are You Changing For?

Many of us decide it’s time to do something different in our lives. But is this decision truly ours? Or has someone else put the idea we need to change into our head? When deciding to change honestly answer these two questions.

Once you have convinced yourself you are ready for change you must determine who you are changing for. The obvious answer may not be the real answer. Deeply look at your motivation, are you the reason for the change, or is a parent, spouse, doctor, sibling, friend, etc. Is it someone else’s idea or voice you hear?
If it is not you; commitment is likely to wane. Next determine why you want to change. As with the question of who, why is a critical factor in realizing a goal. Determine your why. Get passionate about it. Taste it, feel it, begin to live it.

Immersion into an idea is supported by research and will lead to change. In other words, find as many ways to support your new lifestyle, new activities, new thoughts, rewards, support, new ideas about how you could change your habits to support your new direction.

The more pathways you create in your brain to support this change the more likely you are to succeed. Believe with every cell in your body and it will manifest.