Making Way For The New You

The weather is beginning to turn, and it’s time to pull out the running shorts and shirts and put the hat and gloves away. The time to turn over a new lead is now. There is no secret to fitness, and the key is your willpower, which is training and control of yourself and your conduct, usually for improvement.” You can think of this in the context of your physical fitness program.

My friend Candy once approached me about a training program. We met at a high school track a couple of days a week and walked a few laps. The walking soon progressed to a low jog, just to get the feel. Candy was able to complete a couple of laps. One day, as we were in the middle of the workout, Candy stopped and said, “I don’t like running and I am not doing anymore.”

I didn’t attempt to get her to change her mind. I said, “At least you gave it a try, and you know for sure that you don’t like it.” Candy was happy with her walking.

The takeaway is that you decide what you want to do. There are many exercise programs tailored for you, and you will find what works best for you during the experimenting process.

The inspiration of others can help to aspire all of us into action. Check out these stories from Ashley Olsen and Peter Lawrence.

“This race I learned that having people around you—even if they are guys—is a huge help, especially in those late miles (20+). I found myself alone late in this race, on a part of the course that was pretty desolate. It was tough. That was also the point that the “hurt” started to set in. I was proud of myself for not completely letting those negative thoughts take over and give into the pain. I definitely slowed down (my split times show it) the last 10k. But, I am proud of the way I continued to push my body using positivity in my mind.  With a bit more fitness I am confident I will eventually be able to push harder for long portions of the race and race even more strategically against good competition.” — Ashley Olsen, Philadelphia, Pennsylvania. Olsen was the winner of the Rock n’ Roll USA Nation’s Capital Marathon on March 16, 2013, with a time of  2:53:28.

“Every race, I learn something about myself. I push new limits and encounter different situations and tests. After you get to the next level, you see ‘this was not so hard, I can do more.’ It’s weird how the brain is wired and how you can re-wire it. After I run I feel like all things are possible, and I feel so hopeful. I encourage everyone to seek their dreams, whatever it is. Go for it. Keep at it. It takes time, but build it up brick by brick.” — Peter Lawrence, 41, Houston, Texas. Peter was the male winner with a time of 2:32:27.

Lucy Hawkins is the Fitness Consultant at the Army National Guard Readiness Center in Arlington, Virginia. She is a retired Army Drill Instructor / Master Fitness Instructor. You can stand next to Lucy and feel a sense of fitness. Here is one plan she shared:

Training two months 3 to 4x per week:
This training is for beginners and intermediate exercisers; modify to fit your level.

Cardio: Time- 20/30/40 min  Activity- Walk/treadmill/rower/elliciptal/bleachers (steps) at track.
This is for overall weight loss.

Strength workout:  1 to 2x per week depending on your time schedule
Exercises:  Squats: 15 (seating in the chair)

Push-ups: wall, chair or bench 1 set 25(10-10-5 or 5-5-5-5-5)

Burpees: 15 (movement done all together -stand, squat, push-up position, walk hands back to feet in two to four count movement (goal is to get up with two moves walking right/left hand back to feet)

Demonstration on Burpee training:
http://www.bodybuilding.com/fun/rossboxing2.htm

Crunches/bridge/modified plank combo:  3 set 10 each, holding modified plank for 15 sec

Stretches:  All stretches are held for 10-15 sec, and are done before and after cardio, and after strength training:  Calf stretch; hamstring stretch, quad stretch; upper/lower back stretch, shoulder, triceps, forearm stretch

NOTE: After three weeks, increase intensity (walk faster from one point to another once you warm-up; repetitions, or do an addition cardio machine (cardio circuit). Incorporate developmental stretching increasing the stretch from 10-15 sec to 20-30 seconds.

Drink water before-during and after exercise, replenish protein especially after strength training.