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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

 

What  a Heart Failure ? May 26, 2017

Now that I am dealing with, treating this diagnosis and was surprised by it when I went to the hospital in March. Initially I was relieved to hear a diagnosis and a couple of doctors and nurses tell me that it can be overcome.   

They gave me that hope without any deep information nor explanations. Eventually a few folks from Social work, social service offices brought information about Heart Failure. It include a cursory description of what it was and a little bit how it gets started. The information also had suggestions for living with it and treating it.

  • Heart failure is a chronic, progressive condition in which the heart muscle is unable to pump enough blood  to meet the body’s needs for blood and oxygen.      
  • the heart can’t keep up with its workload.      
  • The heart is a muscle that pumps blood to the other organs of the body, but “Heart Failure” doesn’t mean the heart has stopped working. It means it can’t pump properly

Certain behaviors can lead to heart failure:

  • Eating foods that are high in salt, fat, and cholesterol 
  •  getting enough physical activity. 
  • Being overweight

I found a few videos with some basic info.

– this first one was interesting as I started my journey with symptoms of bronchitis and ended up in the Emergency room. Unable to breathe with A FIB AND heart failure.

-The following has a few useful tips for dealing with and living with heart failure.

@martyroddy

 

Walking and Playing with Camera April 19, 2017

This might be good or might get irritating…let’s try to make it useful and helpful….

Maybe get a better camera…..​


 Idea during yesterdays walk….will also be useful to note my level of ” breathing” or struggling….
@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.
 

Basic Exercises for Total Body Impact for Athletes May 6, 2014

The following exercise will be built into a perfect total body workout for amateur athletes to build their bodies and prevent injuries as they participate in their chosen sports. They are chosen because they can be performed at home or in the field without a gym and equipment.

They could be used in a careful way to build maximum muscle as a bodybuilding workout BUT that would be a different story.

The exercise include (but are not limited to) :

Squats, ( VAR.  Narrow Squat) , Squat jumps, Good Mornings –(straight legged deadlifts) ,

Heel Raises, Toe Raises, Sum Squats, Push-Ups, Burpees, Lunges, Step Ups ,Plank

Also includes: a variety of abdominal and CORE exercises and Jumping jacks and maybe even Jumping Rope.

The Exercises-

 

SQUATS [quads, hips, butt]

A)  Start in a standing position , FEET-  Armpit -width apart,  toes down and heels slightly off ground (in bare feet for best feel)  ,  arms relaxed at your sides.

B) Proceed into a squat by bending your knees and with pressure on ball of your feet -(don’t press heels into ground)

C) Without pausing or bouncing, return to the starting position by straightening your legs and relaxing your feet (don’t lock knees or press heels into the ground).

-Use your arms for balance and to maintain posture.

Breathe smoothly INHALE down/EXHALE up

: use ¼ or  ½ squats as you get started and get stronger

 VARIATIONNarrow Squat– feet directly below hips and butt- all other directions the same(targets different muscles)

***

SQUAT JUMPS

 Same as above but add a jump C) Jump up after returning upright. This a is a relaxed jump and you shouldn’t need shoes for this

GOOD  MORNINGS –(straight legged deadlifts) [hamstrings, butt, back]

A) Start in a standing position, Feet at Hip width.

B)  With head up and eyes forward, bend (with straight legs) and Touch your Toes

C) Tense your ABS  as you reach for  your toes, and use your Butt and Hamstrings  to lift

If you can’t touch your toes, reach as far as you can without straining.

D)  INHALE  down, EXHALE  up.

BENEFITS: This exercise will strengthen and lengthen the glutes (butt muscles) and hamstrings.  There will also be an impact in the core/torso and lower back.

***

HEEL RAISES

A)     Stand on step or curb- with toes on the edge and heels hanging off

B)     Slowly drop  heels down pause and lift slowly

C)     Repeat several times    (options- turn feet IN  and/or turn feet OUT ; to focus different parts of muscle)

***

TOE RAISES

A)     (barefoot) walk around room with heels-only on ground

B)      OPTION- while sitting, curl toes up toward knee as far as possible( hang shoe on toes for resistance)

***

SUMO SQUATS

A)     Stand with feet  slightly wider than shoulder width- toes POINTED out

B)     Squat down  to a spot  parallel ( or higher)  floor

C)     Maintain a firm/stable and upright posture

D)     Pause briefly and return- slowly

BENEFITS- Strengthens thighs and hips in a different range and focuses strain on the  sartorius muscle which stabilizes leg and supports the run and can limit pain from other issues.

***

PUSH-UPS

A)  Lie on the floor face down and place your hands at shoulder width then press up and HOLD your torso up at arms length. (this is also a variation of The PLANK position)

B)  Lower yourself downward until your chest almost touches the floor as you inhale.

C)  Now breathe out and press your upper body back up to the starting position while squeezing your chest.

D) A  brief pause at the top contracted position,- engages the CORE then begin to lower yourself downward again for as many repetitions as needed.

***

BURPEES    

A) Start in a standing position , FEET- Hip/Armpit -width apart,  toes down and heels slightly off ground ,  arms relaxed at your sides

B) Squat down , lean forward at bottom, place hands on ground in front, shoulder width apart

C) Kick feet back and together

D) Jump feet forward

E) Stand up to complete the Squat

Breathe comfortably throughout, as if running. This is a total body exercise and will have you BREATHING.

BENEFITS: This is a Total Body movement- hips, butt, thighs, shoulders, chest, hands, feet all benefit.  Lungs and heart can really benefit from the aerobic/anaerobic possibilities of this movement.   (If you add a pushup during the down phase you expand the muscle impact.  *8 Count Bodybuilder)

***

LUNGES    (standing )

A)     Split legs- Right leg forward- Shin vertical; left leg stretched back

B)     Slowly drop back knee to ground and stand back up

C)     Do several repetitions and reverse feet

D)     Repeat reps after feet reversed.

Perform slowly and stay in place- walking or forward stepping lunges put a lot of strain on the knee and all the connective tissue.

***

STEP UPS

A]  Stand up straight and upright behind a platform or step This is your starting position.

B]  Place the right foot on the platform. Step up on the platform by extending the hip and the knee of your right leg. Pressing the foot “through” the platform; lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out / exhale as you execute the force required to come up.

C] Step down with the left foot by relaxing the hip and knee of the right leg as you inhale. Return to the original standing position.

D] Repeat for the desired number of repetitions and then perform with the left leg.

Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg .

***

 PLANK

1] Starting with the pushup position is the easiest way to get into the plank. – drop elbows to floor directly under shoulder with forearms/hands flat on floor .

2] Keep the torso straight like and Arrow or PLANK.- from toes to top of head

3] Head is relaxed and up but looking at floor

4] Curl Toes under, engage abs and glutes to remain Rigid

5] Pull belly button up to spine

6] Keep neck and spine neutral

7] Flex your abdominals and squeeze your glutes