Healthy Living 101

[Vegas69]

Interesting, I have been reading "The Competitive Runner's Handbook" recently. I'm 100 pages into 600 and have changed up my running as of last week. I've been running almost a year now and really have been doing the same thing over and over.

As of last week, I've decided to add speed training and slowly increase my distance. This book claims you want to establish a "BASE" pace that is roughly 1:45 off your desired race pace. That's roughly 9:15 for me. This is the pace you run to build your aerobic capacity at race distance or preferrably longer unless you are running long distance like a half to marathon. It slowly increases your aerobic ability which is how efficiently your body supplies oxegyn to your muscles. It also trains your slow twitch muscle fibers and ultimately how fast you get into anaroebic.

Speaking of aneroebic. That's exactly what the speed training works on improving. On my first speed run last week, I ran two .5 miles of the 3.xx at 7.5-8 mph and then backed it way down until I recovered and ran at close to base pace until my next speed run. These speed runs increase your aneroebic capacity which equate into how long you can perform while your muscles aren't obtaining enough oxegyn. That's where the pain and will come into play. They are called speed runs for a reason, they help train your high twitch fibers in your muscles and improve your speed. Ultimately, when you race or run faster than your base pace, you get into some degree of aneroebic. It reflects in how long you can run at higher speeds and endure the pain.

He claims that you don't want to run at race pace/distance or close to it very often as it will wear you out and make you prone to injury. Basically, save it for race day and very few times inbetween. Right now my plan is to slowly work up to 5-6 miles aerobically with speed runs every week and run another 5k to see how fast I can go. I'm shooting for 7:30 pace.

[hifi875]

The speedwork is really helping me. between speedwork and hills and steps, then a couple of normal runs at race pace and a long run at 1 min or so slower than race pace gives you a good mix so you don't get bored doing the same old stuff. I've been doing the speedwork for a month now and the stamina has definitely picked up. vary your speedwork also. do some at 10k goal pace and some at 5k goal pace. My weight has dropped also. i usually weigh 168-170 and now im 163-165.

[Vegas69]

I ran my first 5 miler yesterday at 9 minute pace and it felt great. Tomorrow I'm going to speed train hills. I'm lucky to live in a location where I have access to some really good running with trails, hills, and fairly level ground. The more I read, the more I realize how it's benefited me to practice my up and down hill running.

Let's talk about the types of FAT in food.....

Saturated Fat:
Red Meat, Whole Milk, Butter, Cheese, Ice Cream, Coconut Milk......etc..

Raises bad and good cholesterol

Polyunsaturated Fat:
Fish and the following oils: Corn, Soybean, Safflower, Cottonseed

Lowers bad cholesterol and raises good

Monounsaturated Fat:
Most Nuts, Avocados, Olive Oil, Olives, Canola and Peanut Oil

Lowers bad cholesterol and raises good

Trans Fat:
Most Fried Food, Most Margerine, Partially Hydrogenated Vegetable Oils, Most Commercially Baked Goods

Raises bad cholesterol and lower good
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Fat is an important ingredient in your diet. The key is to eat the "Right" fats. A diet rich in Saturated or Trans fats increases your chances of heart disease substantially. While a diet rich in Polyunsaturated or Monounsaturated has the opposite effect.

I'm not saying to cut all the saturated fat out of your diet, just pull back on the reigns and eat it in moderation. Substitute some wild salmon for a steak or some Almonds instead of potato chips. Dip your bread in olive oil and balsamic vinegar instead of butter or even worse, the fake butters that are full of trans fat.

Look at the labels. It's all there for you, you just have to educate yourself. It's your health and life.

I just finished this book and highly recommend it: http://www.amazon.com/Eat-Drink-Be-H...and+be+healthy

[hifi875]

Also go to a stadium with a lot of steps and go up and down and when you get to the bottom do 15-20 pushups. Work your way from one End to the other and back. That really helps your quads and it hurts too.

[Vegas69]

Having new years resolutions is really a round about way of setting goals. The difference is that most start the year with good intentions but fail to act. Real goals or resolutions must be written down in a place where you will review them on a regular basis. To take it one step futher. Every goal should be followed with a plan for achievement.

For instance: Your goal is to Lose 10 lbs

Track my diet by writing down everything I eat daily (Educates you on calorie and nutritional content)
Work out a minimum of 4 days a week for 30 minutes
Read a book about nutrition
Exchange soda for water


To have more, we must first become more. -Jim Rohn

[Vegas69]

Negativity is NORMAL. In your lifetime, you will never escape mental negativity from your past or present. You will NEVER escape all the negative influences in your life depsite your efforts. It really comes down to controlling how you think which ultimately is the end effect it has on your life.

One of the best ways to fight back is simply with positive influences and limiting your negative influences.

Negative:
Watching ANY news program
Your debbie downer friend
That guy at work with a bad attitude

Positive:
Starting your day with an inspirational book
Quality time with your kids or spouse
Educational CD's in your car
Calling the RIGHT friend

Which leads me to my next thought: Associations

You must look at the people around you in life and ask yourself? What are they doing to me?

If they are a great friend but a debbie downer, you may need to limit your association.

If their is not one positive reason to keep that person as a friend, you may need to disassociate.

If you have made a new friendship with someone of positive influence, you may choose to increase your time and association.

[Vegas69]

Balance

A continual challenge in life to find the right ingredients. The need to continually adapt to keep things interesting when your taste and ideals change. As you become more educated and experienced. With wisdom comes baggage and greater expectations for the game of life.

Balance in life is determined by so many variables. Family, Work, Health, Diet, Relationships, Spiritual, Benevolence, Interests to name a few.

2012 was the year of change for me. It's the year I started working hard on personal development, my philosophy, my attitude, my relationships, my knowledge, my finances, my health, my diet, and the list goes on.

I was able to change the direction of my life. As Jim Rohn would say, the set of my sail.

I started with my health. I went from 195lbs at the beginning of 2012 to 169lbs at the end of 2012. Forming the new GOOD habits consistently working out 4-6 days a week for only 1/2 hour a day. Easily the best shape of my life.

My nutrition completely changed. I went from 40-50 beers some weeks, fried food, on down the line to a diet from the old school. (What really works) Fruits and Veggies, Nuts, Lean Meats, Whole Grains, Greek Yogurt, Low to Non Fat Dairy A metabolism that is in high gear.

I purchased two investment properties and paid off my daily driver. I made some other smart financial choices and increased my yearly net sheet by over $28,000!

I worked constantly on personal development through education. Specifically, educating myself for an hour most days through CD's in my car to reading a good book in the morning and almost every night before bed. I read more books last year than I've read cumulative since graduating from high school.

I volunteered for the big brothers/big sisters program. I formed a very solid and positive relationship menoring an 8 year old boy in down town Las Vegas.

I improved my attitude and outlook on life by controlling my influences, forming new friendships, adding knowledge and tools to my life.

Clearly, all these changes made me a better spouse, better team leader, and a better friend.

At the end of 2012, I sat down with a good friend and we reflected on the year. That's some big swings at life in one year. Some HUGE changes. It wasn't always easy. Reflecting on it was a crucial step in the process. To look back at all the hard work and learn from it. I found that through all my changes, I had lifted my foot off the business gas in pursuit of my personal development. I had neglected to put 100% effort into my business in 2012. It reflected in my attitude about my profession, negatively. The lack of effort at work was the source of my soured attitude.

My focus was simply to much on the personal side of the equation. In my normal fashion, I wanted big changes, NOW. I had goals and I was going to make it happen! I hadn't realized how little effort I was putting into work in pursuit of my new ideals.

In 2013 I'm going to continue to work on personal development and all my other good habits. However, my foot is back on the business gas to bring the balance back closer to that perfect recipe. One of the changes I've made is moving my workouts until after work. Reserving that morning energy for the office and getting an earlier start.

One of the things I've learned from this whole process is to have an accountability partner or two. Someone that you can set down with and can look at your life from the outside looking in and give you a different perspective. I've scheduled a lunch with my buddy every month. I've started keeping a business journal to keep myself accountable.

I don't personally feel it's possible to ever perfect life and it's balance. I do think it's crucial to continue learning, changing, improving through personal development. Be a scholar of your own life.

[Tony_SS]

Originally Posted by Vegas69

A diet rich in Saturated or Trans fats increases your chances of heart disease substantially.

Sorry Todd that is wrong to group the two. Trans fat is a horrible laboratory concoction that should be avoided at ALL costs.

Saturated fats do NOT increase any risk of heart disease. Transfats, canola oils, margarine.. all that junk does. Saturated fats are the best for you out of all the fats, in organic eggs, butter from grass fed cow. Raw milk from grass fed cows, and from animal fats.

Todd, check out Nourishing Traditions if you want the know what is truely good for you. Most of the stuff you got it right, but your body needs saturated fat like an engine needs oil. There is a LOT of 'unlearning' that needs to be done about these topics.

http://www.amazon.com/Nourishing-Tra.../dp/0967089735

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Progress report, lately I'm feeling like a nascar who doesnt need pit stops. I've cut out a LOT of ALL grains and sugar in my diet. I'm eating meats, eggs, fish, vegetables butter and dairy with a little bit of grains.. not much. I think my steady increase in consuming Raw milk has made the biggest change in my health. It is truly a super food. I am hoping that is cures my allergies this spring too. We will see.

Our challenge today is finding REAL food that is not toxic. You want it Raw and you'll feel like a million bucks. My belt is 2 notches smaller since Christmas.. I don't get much exercise either.. just normal activity.

Everyone, please watch and give me your feedback... wheat is in 'everything'

[Tony_SS]

For the runners here.... some interesting information...

http://lewrockwell.com/mercola/mercola253.html

[Vegas69]

Tony, I'm not disputing that saturated fat in moderation is good for you. You can feel great and be on the road to bad future health. People smoke and feel great, they eat fast food and feel great, they drink to much and feel great...... I'd like to see your cholesterol levels living by your ideals?

I can't agree with you that it's better for you than olive oil or Omega 3 fish oil. These fats increase good cholesterol and decrease bad.

I prefer to take my information from studies vs. one doctors opinion. That's why I like the nutrition book I reference written by a Harvard professor. It's based on long term studies.