How to Maintain Fitness and Wellness Habits: Tips and Techniques

How to Maintain Fitness and Wellness Habits: Tips and Techniques

Maintaining your fitness and wellness habits can be challenging, especially when life gets
busy. However, developing simple and effective strategies will help you stay on track and
keep your health a priority. This article will provide you with a comprehensive guide to
staying fit and healthy, complete with tips and techniques that you can implement in your
daily routine.

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6 Tips For Quality Run Training

6 Tips For Quality Run Training

Tips for Quality Run Training Train no faster than one pace quicker than the race you are training for. For example, 5k pace is good for an Olympic-distance race, while half-marathon pace suffices...

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Catching back up with the Goof

My intention for re-starting this blog was to write more often, but the more I want to write, the more I find I have less to write about.  I have been reading a lot of blogs lately.  I enjoy reading them when I have the time, the only problem I am having is I am having way too many “A-HA” moments.  I read a great post and think to myself, “I should have written about that”, or “that was a great idea”, or the famous “I was going to write about that too.”  The issue I am having is being original and unique.  What does this mean exactly (as you may be scratching your head going, ok Goof, get on with it already)?  It means I have two choices.  As I peruse the new group I have been welcomed into, The Tampa Bay Bloggers, I notice two distinct kinds of blogs, the knowledge based, and the journal.  While both can provide very interesting information, I find that the latter can become a little monotonous.   Now for me, it doesn’t matter because I know, or am getting to know, most of the journal type bloggers and I enjoy reading those, but if I wasn’t associated with them, would I really want to read them?  I am not quite sure.

My struggle is that I want my posts to be creatively amusing while being interesting in a way where one of three things comes out of each post for each reader.  1) You laugh (or at least smile), 2) learn something, or at least remember that you learned it, or 3) you are emotional moved to some sort of action.  I don’t care if you end up being incredibly angry or even angry at me, if you are moved in some way I think I may have accomplished my goal.  Now is this too much to ask?

Susan & friend at WHM 2012

Regressing back to the title of this blog “Catching back up with the Goof”, let me give you the latest chronological items.

I was ecstatic to see my friends run the Women’s Half Marathon the weekend before Thanksgiving.  I had the opportunity to go out and cheer once again for a certain group of running and tri peeps and then being surprised to find even more women I knew that were running.  Kudos go out to Kat from Sneakers n’ Fingerpaints, Beka from Rebecca Roams, Anderson, Sarah, Jessica from Jet City Espresso, Elisa, Caitlin from Live, Sweat, Sleep, Repeat, Susan, and all the others out there I am probably missing.  It was a race that was a pleasure to watch and not just because there were a lot of fit and hot looking women in spandex(get your mind out of the gutter), but because the energy was higher than really a ton of races I have been a part of.  Maybe there is something to this “Girl Power” thing.  Can we harness it as a natural resource?  Can we use it in our cars? (Hey – get your mind out of the gutter I said.)

At least my sister,  Millie was happy
to see me.  I think.

Thanksgiving was very uneventful.  Thursday I worked out and hung out by myself for a while and then had dinner at Amy & Erik Eck’s home (my friend and coach).  I had the honor of hanging with a lot of great people to include the little new Godsend, Bennett Erik Eck whom is now just a couple of weeks old.  He is getting to be pretty adorable, if I do say so myself, and I am not being biased because I happened to (almost) be there at his birth.  That may be a whole other post I may need to write. (Note to self – see paragraph 1.)  There was plenty of delicious Paleo based food and a few dishes that were not so much, but everything was amazing.  After a long walk to help the digestion process I headed home and to bed due to my departure from Tampa Bay International Airport on the 6am flight to Chicago and my family’s belated Thanksgiving.  Needless to say Friday, family came over, there was conversation, there was food, there was more conversation, everyone went home, and I went to sleep.  The End.

Sunday, I was privileged to hang out at Moretti’s Pizza & Italian Restaurant with a very good friend from my high school years whom my influence had/has steadily increased his appetite for triathlon(patting myself on the back).  We have been continuing to keep in touch through email, phone and text, sharing information on races, plans and techniques.  He started swimming last year at this time right after the Chicago Marathon and last March/April timeframe competed in his first indoor sprint triathlon, followed by a couple more and finishing with his first Olympic in September.  Needless to say I was pretty proud of Big Guy last year.  Yes, his nick name was, and still is “Big Guy”.  Mine was “Bagelman”…go figure. (Pause for laughter)  Anyway, it was great to hang out eat a little pizza, watch the Bears kick some royal Viking butt and talk triathlon.

That left getting up at 3:30am on Monday for a 6am flight home to be able to put in a full days work.  I really didn’t think we had to leave as early as we did, but I was totally 100% wrong.  I made to the gate with barely 5 minutes to grab some McDonald’s coffee and ascend the jetway before taking off.   Security on Monday was brutal, but the flight was uneventful.  Thank you Southwest Airlines.

That is all I have for today.  I do have ideas vetted out for future posts and maybe some new developments in my coaching career that are starting to take shape.  All that and more to come.

Carpe Viam!

9-11 : 11 Years Later

September 11th will always remain a significant event in the history of this country.  The day when Osama Bin Laden dared to bring terrorism to the United States and unfortunately succeeded, at least at that point in time.  Where were you on that day?  I bet everyone I ask that question will remember exactly where they were.  Me?  I was getting ready to go on an interview for a job.

I was just coming out of the shower when the phone rang and it was a neighbor and really good friend of mine, Sue.  She told me that a plan had struck the twin towers and to immediately turn on CNN.  I swear I told her it must be a hoax until I actually did turn on the TV.  I was completely wrecked at the site of the replay of the first plane hitting the tower.  As the camera went back live to grab a shot of the destruction,  the other plane struck the towers.  I was completely floored and I felt like my whole body was over stimulated with anxiety.  Then the worst thing happened, I heard another explosion except this time it was not coming from the television.  It came from a distance outside my condo.  Oh, I didn’t mention that at the time I was living just outside of Washington DC and I had recently separated from the United States Army where I was stationed at the Pentagon.

Within three minutes CNN was relaying the story of the Pentagon.  I put some clothes on grabbed my Pentagon badge and left.  When I arrived just outside of the gate, guards were already posted at the parking lots and the entryways were fortified.  A soldier came to my window and told me to turn around, so I flashed my Pentagon badge and told him I wanted to help.  I had people in there and I was a trained EMT and I could at least help triage.  He wouldn’t have it.  I then asked to him to radio the head of security because I knew him and he knew me very well, but he had his orders and he was not going to make any special provisions.  I couldn’t argue with that.  All of the military police, security, and medical personnel were all under a great deal of pressure and being that I knew what that was like, I wasn’t going to argue.  I turned the car around and went home.  It took twice as long for me to arrive at home as it did for me to get there, but after walking in the door and immediately turned on the TV and there I sat, on and off, for two weeks.  I was a sponge for information.  I made frequent calls back to my old unit asking about people I knew.  On that day there were three soldiers who were, subordinates of mine at one time, missing.  Friends in other units also missing and two of my mentors pronounced dead; Sergeant Major Robert Strickland and Lieutenant General Tim Maude.

It was a crushing blow for me.  I had dinner at both of their houses.  General Maude would take me to the Officer’s Dining Room where “a little lunch” was a huge steak and baked potato with all the fixings.  SGM Strickland filled in instructing a couple of classes at Ft Jackson when I was in training and then continued my mentorship when I ended up at the Pentagon after Korea.  The only thing I could think of was that if I felt this bad, it had to be 100 times worse for any of the victim’s families.

My best friend Sean was living outside of Times Square at the time, and his auditions and work took him all over the city.  I immediately picked up the phone and gave him a call, but the circuits were overloaded.  I wouldn’t talk to him for three days.  The mood around DC and Virginia was somber throughout the coming weeks.  It was heavy with dread and confusion, but something positive happened.  I noticed that there was very little hostility toward one another.

Everywhere I went I could see citizens going out of their way for one another.  For example, an incident that happened to me; the roads were slick after a little rain and I ended up in a 4 car fender bender.  Maybe not a fender bender, but a hard love tap.  The front car hit the brakes, the car in back of her hit their brakes, then me, then the guy in back of me.  We all, got out, looked at our cars and we all had some small dents or paint nicks.  My Xterra had part of the bumper had come askew but it looked like it could be fixed pretty easily.  The weirdest thing was, no one was mad.  We looked at each other shrugged asked if anyone was hurt and basically agreed there was just too much crap going on at that time to worry about such a minor incident.  We didn’t call the cops, we didn’t exchange insurance info, we didn’t even exchange names.  We shook each other’s hands and went on our way.  I saw this happening everywhere I went.  Their were customers actually moving their carts to the corral at grocery stores or even helping the employee stack them.  I saw two, three, sometimes four cars stopping on the side of the road when a motorist was changing a tire asking if they could help.  The whole country was supporting each other.  It seemed to last for months before it started to slowly return to the normal disdain.

It was just an amazing sight.  I guess the question is why can’t we always feel that way toward each other?  Why does the country have to go through an incident of massive destruction for citizens to realize we need each other?

Unfortunately, there are not a lot of people that read my blog, but those of you who do, I challenge you to take an hour every day and think about other people before yourself.  As you are in your car, and you see another car that is really trying to merge into traffic but no one is allowing them to enter the line, stop and let that person in.  If you notice someone having issues loading groceries into their trunk, offer to help.  It is just these little acts of kindness that can change the world as we know it.  Lets prove that we do not need a major incident to bring our country together again.