Tag Archives: Exercise

Running into P.R’s.

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Today I ran in the San Diego Hot Chocolate 15k Race. It’s roughly 9.321 miles long. The course has a good amount of hills throughout. This is personally my 8th race. The 5th consecutive year. This training camp was probably the most challenging for several reasons. Literally the entire time. The good thing is it’s finally over. Now I can eat cookies and muffins in peace. More importantly I can finally get a little rest before the next event later this year. 

I also ran my fastest time ever. 1 hour and 10 minutes flat. 5th Place in my division. Unfortunately I didn’t break 1:10:00. I was hoping this was my last year chasing a the fast time or spot on the podium. I suppose I’ll see if I can get 4th place next year. If so, it’s one more chance to get a 3rd place finish before I call it. I have a hard time running “just for fun”. There are so many lessons to be learned when competing with other athletes. Even more lessons to learn when competing against yourself.

Exercised.

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What was the last thing you did for play or fun?

Every time I hit the gym, it’s play time. Even on the days when I’m a bit fatigued. There is nothing better than an intense and sweaty full body workout. It could be upper body resistance training, lower body resistance training, or some intense cardio. I prefer a a combination of all three. An intense workout helps you focus, it alleviates stress. It also has a drastic impact on your overall health and well-being. You sleep better at night, and reduce the likelihood of developing illness and disease. Flexibility, and recovery also improve upon maintaining a consistent and intense workout routine. Do you workout? If so, what is your favorite training program , or body part to train?

You gained weight because…

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You’re surrounded by people who don’t care about losing weight. 

You refuse to show restraint.

You don’t care how long you live. 

You like expensive medical bills.

You want to be the first to die in a zombie apocalypse. 

It never occurred to you that bad things are happening inside your body right now. 

You assume you’ll get away with being like this forever.

Everyone else does it and they’re fine. 

You’re lazy. 

You’re irresponsible.

Because growth and progress make you uncomfortable. 

You’re afraid of giving up the toxic relationships and behaviors. 

It requires you to take responsibility. 

You think nothing is wrong with your behavior. 

You think stress is an alibi to skip cardio or not lift weights. 

You’re too lazy to google a basic workout routine to follow. 

You act like motivation is tangible and something that is not internal. Yet you’re motivated to stuff your face on a daily basis. 

You really don’t want it that bad.

You’re okay with suffering the rest of your life. 

5 Reasons you’re not physically fit…

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1). Because your short term desires outweigh your long term goals. 

2). Because you pretend you’re busier than you actually are. 

3). Because you really don’t care about your own health & wellbeing. 

4). Because nothing catastrophic has happened to your health yet. 

5). Because you keep looking over your shoulder at what everyone else has or is doing. Causing you to forego any attempt at living a more balanced and fulfilling life. 

Even with this, you’ll still deflect the responsibility of your own actions towards fictitious circumstances that prevent you from obtaining your dream body. 

The Existential Exercise Crisis.

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If exercise was as important to you as satisfying your need to eat, you would be one of the most fit people on the planet. Yet you don’t prioritize your engine, which performs based on the fuel you consume. The other issue is the fact that nothing catastrophic has happened to you in terms of serious illness or disease, so you prioritize a sedentary lifestyle over physical activity outside of what is absolutely necessary in order to get by. This is how most people conduct their daily decisions about health and wellness. Don’t be like most people. 

Running.

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What is your favorite form of physical exercise?

I started out lifting weights, as an adolescent. In terms of fitness that’s where I have the most experience. However, I grew to love mid to long distance running as an adult. Running is very difficult at times, but is such a beautiful way to release and utilize all of your energy and power. You can use running to be creative, because at times, your body is on autopilot.

This gives your mind a chance to focus on whatever it is you’ve been trying to figure out or work on. You also get the added benefit of being outdoors and getting sunlight. Of course there are numerous health benefits to running as well, both neurological and physical. The time seems to fly by during long runs. For me running is also meditative.

I find inner peace during and after an intense run. These are the many reasons it is my favorite form of physical exercise.

Get that body moving.

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How often do you walk or run?

I do intense cardio 4 to 5 times a week. Studies show that we all need 150 minutes of moderate to intense cardio per week. That’s about 21.43 minutes per day. Don’t make the excuse of not having enough time. You definitely can carve out 21.43 to improve your overall health and wellness.

As a beginner this is great. As you advance you’ll definitely need to make adjustments and add more intensity and or more time for longer workouts. Decreasing and increasing rep ranges and load or amount of weight per session. Mixing this with calories dense, Whole Foods will increase your ability to build muscle and burn some fat. Every individual will respond differently based on a plethora of things, like genetics, lifestyle, goals, etc.

However you do it, find a way to get in some daily exercise.

Physical Fitness.

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Describe one habit that brings you joy.

Training. There is nothing better than pushing my body to max, and improving my health. I love the pain that comes from maxing out during weight training, or achieving a PR during a race. Giving your all to bettering your body is something special. Not everyone wants to push hard when it comes to health, but it’s something I’ve spent a lifetime working on and enjoying.

Get into the habit of working on your physical fitness, a few times a week. Make it intense, and watch how many benefits you experience each and every time to finish a workout.

Health is wealth.

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You can pretend your health is not important, but you know in the long run, all the exercise you neglected as a young man or woman will come back to haunt you in your elderly years. You may still have time to get a fitness routine in place to prevent any serious health concerns down the road, assuming you’re not already on your deathbed.

Making movement fun.

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What’s the most fun way to exercise?

The way in which you’ll stick to it. The most fun way is to wear your favorite colors while exercising. Exercising while listening to your favorite music or watching your favorite motivational video is the most fun way to do it. The most fun way is the way that you look forward to. The ability to exercise is a privilege and should be appreciated.

Making it fun is so important in order to achieve your goals while maintaining a regimen.

Dear Teenage Self…

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What advice would you give to your teenage self?

Pray every single day.

Fast 12 to 15 hours a day.

Invest your money in profitable businesses via the stock market on a consistent basis for the rest of your life.

Ignore your friends and go after a profession that you would do for free.

Read books about spiritually (Related to God), and about Business and Finance, at least 1 hour a day in the morning when you wake up or 1 hour before you go to sleep.

Exercise at least 30 minutes to an hour at least 4 days a week.

Laugh as often as possible.

Love as hard as possible.

Try to forgive people sooner.

Be stingy with your time because you don’t get time back.

Tell the people you love, that you love them every single day even when things are difficult.

Find peace as often as possible.

Let go of trying to impress people.

The coolest thing, the sexiest thing is being intelligent, fit, and loving your family.

Try to consume a healthier diet.

Show gratitude every day.

Exercise = Self Love & Discipline.

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Learn to take care of your body. If you don’t your body will punish you through sickness, illness and death. It’s incredibly important that you engage in 150 minutes of moderate exercise every week. Exercise will aid you in multiple ways. You’ll be at peace, more flexible, agile, and have more energy.

Exercise will strengthen your bones, muscles, and improve your immune system, giving you the ability to fight off stress sickness, illness, and also allow you to prolong your life expectancy. Get good at moving your body on a consistent basis.

Reruns.

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What is your favorite form of physical exercise?

Exercise has been a part of my life for the last 23 years. During the first half, I loved resistance/weight training. Over the last 3 years I’ve fallen in love with running. I’ve done calisthenics, body weight training, machine training, free weights, boxing and mixed martial arts. Still, I find running so revitalizing and challenging. Running really does test you in many different ways, and it’s so convenient in terms of getting in shape or staying in shape.

Sweat can save you tens of thousands…

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If you care about living a long and healthy life, I suggest you start exercising/working out regularly. Am I the poster child for health and wellbeing? No. However I have spent over 20 years working on maintaining a workout routine, so this comes from someone who practices what they preach. You don’t need to be an elite athlete.

150 minutes of moderate to intense exercise every week is all it takes to starts reaping the benefits of getting and staying in shape. As we age it gets harder, and our abilities decrease. It’s far better to build a strong foundation as we get closer to the golden years. Especially since the costs of living doesn’t seem to be decreasing. Bills don’t vanish as we get closer to retirement.

Why risk being in and out of the hospital spending a ton of money fixing what could have been prevented?

7 Workout tips to making exercise a habit and lifestyle.

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1). Do it consistently. Meaning, set a schedule that works best for you. (Preferably when you are most alert and energetic).

2). NEVER renege on a scheduled workout, EVER!

3). Make working out enjoyable and fun. (Most important part of it all).

4). Rest when you know you need rest.

5). Think of it this way, every time you workout you are improving your overall health and well-being. Also there are many benefits to becoming the best version of yourself.

6). Working out consistently is one of the best acts of self-love.

7). NEVER EVER COMPARE your progress to anybody else’s. This is YOUR JOURNEY. So make it very personal and custom to your needs.

Bonus: no need to rush the process or the progress. It’s a life long journey of self discovery. If you do these things for 60 days straight, I’m almost certain you’ll feel like something is off or missing if you try skipping day 61. (Assuming it’s not a rest day).One more thing, this doesn’t mean workout 7 days a week. It means 2 to 3 workouts per week for 60 weeks without missing a session.

Meaning you’ll have a whole 4 to 5 days of rest, recovery and doing whatever else you want. The workouts don’t need to be long. 30 minutes tops. Don’t make it complicated with a bunch of gear or stuff that’s unnecessary. Any-shirt and shorts or sweat pants. Your favorite music, energy and consistency.

It won’t be of importance to you until you actually commit to the process.This is not about losing weight. It’s about consistency and self-love. So if that’s not enough to get started, to stick with it for a lifetime, I don’t know what else to say. 🤷🏾‍♂️Have a productive weekend! ✌🏾✌🏾

Stop neglecting fitness.

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Many of us worry about making enough money to pay for our expenses. Some of us stress about being able to do what we love for a living. Others are more concerned with what people think of them. Something that is more important than all of those things is physical fitness. As a former certified personal trainer, It’s sad to see how many people that are perfectly capable of getting in shape, making excuses as to why they are obese or fat.

The real reason for those physically able, is pure laziness. It’s not a lack of motivation. Lack of motivation is also an excuse in itself. Being alive and living life is more than enough motivation. Enough people just don’t make it a habit to get up 3 or 4 times a week to exercise. You don’t have to be the stronger or have the most endurance. However if you plan on being around long enough, working out is definitely something that will facilitate longevity. Not to mention how much stress it relieves.

Finish.

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Today was a prime example of a popular saying. “It’s not how you start, it’s how you finish.”This was in reference to our family’s annual San Diego Hot-chocolate 15k Race. We underwent a 12 week training camp from December to March. Felt pretty good the first 6 weeks.

As time progressed between work, & travel the body starts breaking down. However the end goal must remain at the forefront. We still made it work. Personally I started cramping up during the last mile which is rare for me. The good thing is having someone to share the experience with, because it pushes you to bro no your best efforts, even if you don’t get the exact results you were aiming for.

Since this was the case today, it leaves lots of room for improvement, & chocolate chip cookies. HA HA! Let todays blog post inspire you to stay the course no matter what you’re doing or where you are within your own journey.

It’s too convenient.

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I may be extremely late on this matter but society has become so convenient, that it has created some negative consequences. A simple example would pertain to our health, and one’s ability to order food that gets driven to their house. Can you decide to order something low calorie, with lots of nutrients? Yes. Unfortunately, these ads don’t seem to fully support that approach.

Before I go on a tangent, you get to sit at home while someone brings you junk food that you over pay for. All so you don’t have to get up and make something yourself, or drive to the store. If you’re that busy and productive of a human being, by all means, do what you need to do. Some of us on the hand, are utilizing the convenience in the worst way. Not only are we promoting a sedentary lifestyle, we’re also giving into the nutritional temptation of foods that are killing us.

This also could means that a larger percentage of these people are not engaged in enough physical activity to counteract their nutritional deficiencies or imbalances. on the other hand, I too am know. To indulge myself from time to time. However, I do subscribe to a rigorous exercise program which includes over 150 minutes of moderate to intense cardiovascular and resistance training on a weekly basis. What was the point of this post?

I’m still trying to figure that part.

If only you exercised regularly.

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More people would experience less anxiety, depression, and health complications if they exercised regularly. I know this is obvious, but for the people who have never experienced what exercising is like, it’s wonderful. During a workout you have the ability, to use your own body in a productive manner, to push, pull, jump, run, turn, twist, lift, and stretch to the point of complete failure and exhaustion. When working out, you’re able to channel your anger, fear, doubt, depression, and anxiety through physical movement. You break a sweat, you can scream and yell, during each set.

You get a rush of adrenaline, that is far safer than any narcotics money can buy. One of the best parts is that you come out of each training session a much better, calmer, and in-shape version of yourself. If you’ve never worked out before, please consider trying it, long enough to experience exactly what I’m talking about in this post, and be sure to come back and comment about your experience.

Exercising for the first time?

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A message to those who have began working out for the first time. The training partner you currently have, won’t be around very long. Those individuals who gave you words of encouragement, might not be cheering when the weight falls off, and the muscle piles up. Some will say, “you’re already skinny, why do you keep working out?”. This is all a part of the fitness journey.

Ignore it, and keep focusing on your goals. Fitness is lonely. Often times you’re preparing meals alone, working out alone, and realizing that you’re not the same as others. People will make you feel as though you’ve changed (which is the whole point!). You’re supposed to change when taking care of your health.

Let the noise go in one ear and out of the other. You have to keep focusing on your goals. Those who love you, will accept it, and those who don’t are irrelevant.

Social Gluttony.

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If we all cared as much about our cholesterol levels as we do about what others are doing via social media, we’d be the healthiest nation in the world. Unfortunately a large majority of people still don’t spend as much time on their health as they do everything else. Which is strange because a cleaner diet and consistent exercise can increase life expectancy between 3-7 years. Which ironically would give you more time to waste on Instagram (guilty). I wonder if health scares will stop being the only thing to getting this nation on a healthier path.

A word about health…

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I’m so grateful for the ability to exercise and move my body. I recently read an article that said, 25 percent of adults were not exercising at all since the pandemic, outside of work. I understand people being sick, and not physically well enough. However if you’re not sick, and physically capable but still putting off exercise, you’ve got to start questioning whether you really love yourself or not. Exercise is so beneficial in so many ways.

It prevents a lot of sickness and disease, and can increase your life expectancy. Regular exercise can also boost your mood, and increase your energy while improving your sleep. Of course there are many other benefits as well. It’s just sad that there are some of us that will never be willing to go the extra mile (pun extremely intended). There are far too many excuses not to take better care of your physical and mental health.

Move your ass. Literally.

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As much as I write about sharpening your mind, I can’t ignore the body. As a former personal trainer and someone who trains 7 days a week, the benefits outweigh the downside by a ridiculous margin. If you’re not already on some moderate regimen of 20 to 30 minutes 3 times a week, you’re doing yourself a huge disservice. Health truly is the ultimate wealth. Daily exercise will improve your cognitive function.

It will lower your stress levels. Lowing your stress levels will improve your immune system. Having a stronger immune system will help you fight off many illnesses and diseases that aren’t already a predisposition within your bloodline. You will sleep better. You will be in a better mood emotionally. Daily exercise will also give you more mobility, agility and flexibility.

The most important things about daily exercise are the increased life expectancy and the commitment to self love which a lot of us lack whether we want to believe it or not. I could tie in some scientific studies and beef this up but it’s not necessary. You get the point. Move your body and sweat a little. If you’re blessed enough to make it a habit, you’ll be better off in the long run.

All of that being said, as much as you work on the mind, you need to spend at least the same amount of time or more on maintaining and improving the body.

Take your health seriously.

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As a personal trainer, I think we’d all be better off breaking a sweat everyday for a few minutes. Doing some walking, light jogging, bodyweight exercises, yoga or even playing a recreational sport. Something is better than nothing at all. Ideally, about 150 minutes a week, is sufficient to having better overall health & wellness. Just as serious as you take your profession, or being a parent, or student, or investor, is the same way you should approach your fitness routine. Cardio will strengthen your heart, and resistance training will strengthen your muscles, and bones.

A healthy diet will strengthen and improve your internal organs. Make it a priority to break a sweat moving your body everyday.

Get it.

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If you don’t want to be stupid, absorb more information and utilize it properly. If you don’t want to be overweight, eat cleaner and exercise regularly. If you want to be lonely, find a partner you can connect with. If you don’t want to be timid learn to be stern or stoic. Summarizing this unnecessary message, if you want something, get up and make it happen. You’re not stuck.