We RUN USA !!!

Running, Racing, Fitness and Health in the USA

Change Begins with Choice (thanks J.Rohn) June 20, 2017

“Motivation is what gets you started. Habit is what keeps you going”    -Jim Rohn

I read an article by Jim Rohn about making changes and how to go about it, even when it is difficult. The fact that it is easy to ignore  and take the easy path so it is true that we must make the decision, the choice first…..

In  recent medical WAKEUP I found I had developed heart failure and Atrial Fibrillation (A Fib) . The initial treatment focused on losing, flushing fluid from the body…a secondary benefit of that was a loss of weight. This benefit showed itself when I began exercising and walking. A drop of 50 then 70 and now over 100 pounds has reduced the strain on my body, knees and legs allowing me to workout more frequently.

The cardio workouts are strengthening my heart and lungs and the weightlifting is strengthening the body and spirit…I love walking and running BUT pushing weights is a BLAST.  As I lost a lot of fluid weight and it is still gone- now I workout and lose the Fat and Gristle and continue to drop the weight, move towards a target body-weight and body shape for my 80 inch body .  Time to decide on where to settle but for now somewhere in the 245-250 lb neighborhood is the target.

Looking at the article by Mr.Rohn- I need to make the decision everyday to workout and eat properly. This will help develop the HABIT to allow for success in the process and later maintaining the target fitness level.

Will use this and other Rohn ideas and writings for setting and achieving goals and success.

 

http://www.success.com/article/rohn-change-begins-with-choice?utm_source=Maropost&utm_campaign=5%20Money%20Principles%20You%20Need%20to%20Know&utm_term=Jim%20Rohn&utm_medium=Email&mpweb=574-3714673-742241295

 
@martyroddy
 

BROKEN HEART FITNESS – Fitness Group for Cardiac and Heart Patients  June 15, 2017

Broken Heart was the first name that came to mind. It doesn’t say the heart is done, just that it is broken in some way and can be improved or maintained. 

A fitness club or workout group that is focused  on cardiac issues relating to diet and exercise is an obvious group and many fitness clubs and groups address cardiac wellness and health in general . A group of this nature would focus specifically improving and / or maintaining the heart health , especially after a diagnosis of heart failure or heart disease.

Organizing, leading or supporting a helpful group provides the volunteers (some that are experts – interested patients or family members ) the opportunity to give back while also improving personal cardiac health and strength as needed. Service in the support of others is what we are here for.

God designed us to give or lend strength to others and those in need. It is one of the ways we fulfill His great Commandment : love other people as much as we love ourselves .  Heart Patients, heart experts and other interested persons can assist a group in organizing and succeeding.

The club/ group is being formed with the goals of :

  1. Assist all members in achieving fitness goals
  2. Promote best total health for all members
  3. Provide diet and food guidance and support
  4. Support lifestyle changes necessary for recovery and strength

If interested please follow up with comments and we will reply via email. 
@martyroddy

 

HEART FAILURE – OK Now Whats for Dinner? May 30, 2017

The diagnosis of heart failure is/was shocking but additional information and research revealed that :

  • it is not a death sentence
  • it can be lived with and
  • it can be overcome with diet and exercise

Now when I arrived at the hospital I could not walk 20 meters without being out of breath, the diagnosis was actually a relief before it was a shock.  I now knew why I felt so bad. AND the medical team made it clear that I  could overcome and even thrive.

A lifestyle change that includes adjustments in diet and an increase in exercise. The diet will be a lifestyle change “forever” not just temporarily reducing calories and  weight for now. It has been fun, learning some new foods and recipes.

There are 2 authors/physicians and cardiac experts that i have read about before and have read A LOT about recently.  Drs. Dean Ornish and John McDougall have been proponents of very low fat, plant-based/plant focused diets.

Dr.Ornish published a great book, EAT MORE, WEIGH LESS  and it is loaded with great recipes as well as tremendous common sense information with evidence that such a diet improves and even heals heart damage.

Dr.McDougall has 2 “cornerstone books” , MCDOUGALL PROGRAM FOR MAXIMUM WEIGHT LOSS and THE STARCH SOLUTION. Both focus on plant-based, low/no fat diet choices much like Dr.Ornish.

Where to find these guys?  search the web or go to:

  1. http://www.ornish.com
  2. http://www.drmcdougall.com

BUT WHAT CAN WE EAT?

  • Beans- dried or canned (choose salt-free) – loaded with fiber and protein
  • Garlic – eat, add to foods and take as supplement
  • Spinach and Dark,leafy greens
  • nuts and seeds – good fats and loaded with minerals and protein (almonds,walnuts, brazils, sunflower seeds, sesame seeds, pumpkin seeds
  • salmon- great omega fats as well as protein
  • soy protein- organic tofu, tempeh, miso , edamame beans
  • whole grains
  • fresh fruits and vegetables

A future post may include information on specific nutrients required for heart failure patients( magnesium, potassium, good fats).

 

 

@martyroddy

 

 

 

Time has Changed, Weather is Cooler, It might be Lighter/darker at Your R egular Run Time November 9, 2014

Now that in parts of the USA we have “Fallen” back  in time as Daylight saving time has impacted us again.

Has this changed your workouts?

1) have you changed time of day?

2) Location of runs?  (hopefully not the dreaded TM..

3) what are you wearing

4) are you safe?Reflective, flashing lights, tell friends/family where and when

5) do you run more or less as it gets cooler/colder?

https://twitter.com/martyroddy

 

YOGA for RUNNERS – Flexibility, Balance, Breath July 19, 2014

 

As an athlete for most of my life- even before I joined little league I was part monkey, part circus performer and luckily made of rubber as I felt out of trees- off bicycles – and got up and did it again the next day. Organized sports arrived with LL baseball at 6 and I was at the plate , in the on deck circle or practicing for the next 45 years. One thing I learned was the value of proper warm and flexibility. With this I learned to stretch, how to stretch and what to stretch.

This flexibility and work ethic to remain flexible has limited the injuries I have sustained and prevented those that were unavoidable from being catastrophic.

I read many books on stretching and watched a few movies and videos (remember them)- now I can go to you tube or others and see any kind of stretching or exercise.

I later attended a yoga class ( at age 44) and realized that many of the stretches I practice are adapted from or are actual yoga “asanas” .

Poses– A sampling of poses that can and will be helpful for any and every runner. These are especially helpful for the “fun-runner” that hits the road 3-5 days a week and jumps in the occasional 5k/10k and maybe even a marathon BUT also works 40-50 hours and needs some help relaxing and recoveri ng from the workout and work.

http://www.huffingtonpost.com/2014/06/26/yoga-for-runners_n_5507342.html?ir=Health+and+Fitness

 

               Some Yoga in video form-

                           Why do Yoga?

http://blogs.yogajournal.com/activeyogi/2013/06/more-reasons-athtletes-need-yoga.html

 

 

Early Morning Motivation [or What gets You going} July 13, 2014

    

115218

Old shoes….useful for muddy work along stream and the trail

 
Of course the title assumes (ass out of…) you are a morning runner, like I am, {if not apply to your daily plan]
I ALWAyS wake up early- usually close to 4. This was especially bothersome to my parents but they figured a way to keep me quiet…But it was helpful in college when sleep was a silly luxury. 
Since most of us are busy – finding the daily time slot to exercise is a challenge but not impossible- I am blessed to survive on the sleep I get so early a.m. is my workout time slot.
 
Most days I get up and GO !!!  But some days I am up BUT turning on the “motor” (or as the song says- “get the motor runnin, ..”
 
Some days I hit the bike, others I take a hike on local trails or just go for a walk….I need to move and get a dog so I can have the dog-walk option for low motivation days.
 
QUESTIONS:
 
1} How do you start your workout
-get dressed
-stretch
-warm-up
-??
2} Do you have to trick yourself? (fake it til you make it?)\
-pretend you feel good
-Just go and see how IT feels
-do another activity
3} Push through until it is OK
4} Skip it and double up tomorrow (not recommended 😉   )
5} Reward yourself for ongoing persistence
-Do you reward milestones
-Big or little
6} Do you have Goals?  
-How do they help/hinder/hurt you?
 
As for me- my legs feeling solid and running/workouts going well- Need to Just do it like some company says.
 

Running a different Ideas about Training and Preparation June 19, 2014

 

* Gardening and maintenance- Misc thoughts-

http://www.pearltrees.com/s/file/download/83607135/

http://atrolink.blogspot.com/p/integrated-food-feed.html

* Watering and Irrigation ideas

http://www.permaculture.co.uk/readers-solutions/clay-pot-irrigation-simple-adaptation-ancient-technique