Tuesday, February 23, 2016

10 Simple Steps To A Healthier Life

Some people suddenly come to the realization that they are out of shape and unhealthy so they make drastic changes right away which are very hard to stick to.  If you want to make changes that will stick then I suggest making simple changes that will be realistic.  Once you have made several good changes and have stuck with them add in other changes and continue the process.  Here are 10 easy changes that just about anyone can do.


  1. Park in a spot that is further away from the front of the store rather than circling around to find the closest spot.  
  2. Take the stairs if you have the option instead of the elevator or escalator. 
  3. Drink more water each day. If you don't drink much at all set a lower goal of 1/2 gallon a day. If you exercise and know you don't drink enough then shoot for one gallon a day.  This will make you feel better, improve you skill and decrease cravings. 
  4. Add more vegetables to your diet.  Try and get 3-5 servings of vegetables each day.  This will make you feel full and they are loaded with lots of nutrition.  
  5. If you have a dog devote 15-30 minutes a day to walk it.  Its good for you and for the dog.  
  6. Make simple changes to recipes.  In many recipes you can substitute healthier alternatives to the bad ingredients.  Use the internet to find simple recipe fixes.  
  7. Get a workout partner because if you have to meet someone to workout your less likely to miss the workout. 
  8. Find activities that you enjoy doing that require movement.  Skating, hiking, and dancing are just a few activities that people enjoy that require movement.  You could also volunteer with organziations like cleaning up community parks, walking shelter dogs, helping kids all these activities are physical and require movement and you are doing something good. 
  9.  Limit fast food to one day a week or month depending on how much you currently eat it.  This will not only save your health but will save your wallet. 
  10. Don't drink your calories.  Try and avoid sugary beverages such as soda, juices, gatorade and energy drinks.  Limit alcohol to no more than 2 drinks a week. 
These changes are simple and easy and will save you calories and each week those calories you save add up.  The extra calories you can burn will also add up and in the end you will lose weight and feel better.  

Monday, February 15, 2016

Making Your Weakness Your Strength

Its never enjoyable to do something your not really good at.  When it comes to triathlons most people have one discipline they are not that good at.  Some people have one discipline that they really hate and are horrible at.  Most times people have one discipline they are really good at and they do that one more than any of the others.  Unfortunately most people don't do enough of the sport that they are really bad at.  I find this especially true of the people who are horrible in the pool.  If you are a really bad swimmer one thing (other than getting a coach) that will make you better is to swim more.  I usually suggest people get in the pool 4-5 days a week for 20-60 minutes if they need a lot of help and the same is true for the bike.  If you want to become stronger on the bike then I would suggest you bike more.  If you are thinking about doing a triathlon this year and you are really bad at one of the disciplines then take time to master it.  Set aside a block of training that focuses on that one area.  This is not to say you will not do anything else.  You will still do workouts in all three sports just do less of the other two.  If you are doing 3 times a week of each sport then in a sport specific block you might do 4-5 times a week on your weakness and 2 times a week on the other sports.  You could do this for a month depending on how close to your race you are or i
f you have enough time you could do it a little longer.  Another important part of mastering your weakness is to continue to do it all year long.  People who hate to swim or are really bad at it usually don't swim in the off season or winter months.  This is the worst thing you can do if you want to become a better swimmer.  I don't take any time off from swimming, biking or running as long as I am not injured.  I hate biking but I still bike in the off season.  It is something you have to do if you want to become a better triathlete.  Who knows maybe you will eventually love your weakness and it will become your best event of the three!