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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NYC Marathon 2015: The Why

NYC Marathon 2015: The Why

My Why – PKD

The human brain is an advanced computer that controls many different systems.  The body is like a room full of servers each independently managing a different system with one major system, the brain, as the master controller for all of them.

When the master controller has a difficult task to undergo, the systems will cluster together in order to complete the task as efficiently as possible.  If one of the systems begin to fail, it doesn’t mean the task will not be accomplished it just means another system will take over the lack of work.  The work may not be handled as efficiently, but nonetheless, it will be completed.

Only when the master controller issues a command to stop will the other systems desist what they are programmed to do.  The question would be “Why did the Master Controller issue the command?”

This long analogy comes right down to a quote I use all the time.  Internally, and with my client athletes.  “The mind will quit 100 times before the body does.”  Every excuse will come to mind while an athlete may be suffering, but it is the reason “why” they are challenging themselves that will override the mind’s command to stop.

My 15th Marathon was the 2015 New York City Marathon, and my “Why” was tested.

In 2014, at the completion of the New York City Marathon, I said to myself, “Self, I am really happy I did it.  It was a tough race, in tough conditions (sub-40 degree temperature with 33 mph winds), but we did it.  It may not have been the time we wanted, but scratch the largest marathon in the world off the list.  I will probably not do this one again.”

My reasoning was the logistics of the race.

First, it is located in New York City.  That just says a lot of $$$ is going to be spent.

2) Getting around the big apple in a timely manner is difficult for someone not living there.

3) I have a lot of friends that live in the city and I want to see them, which means, more travel, meals and more $$$ spent.

4) The race doesn’t start until 9:50 which at 4 hours means 1:50 which is after the usual 12 pm checkout time.  Again, more $$$.

5) In order to pack the corrals with 50,000 runners, it is required to be in the runner villages close to 3 hours early, and in sub-40 degree weather for someone from Florida is somewhat uncomfortable.

6) After leaving the finish line when the legs are burning and everything is getting stiff, it is another mile to get to checked bags and then another half mile to get out of the park where there are no cabs.  Then another 5 block walk to the subway.

Other than that the race is amazing.

This year, the reasons above meant nothing to me, because I ran this race not for me, but as a member of Team Tampa PKD for Erika Bragan, Jennifer Thomas and all of the other people affected by Polycystic Kidney Disease (PKD).

Team Tampa PKD Scott with PKD Patient Erika

Scott & Erika Bragan

In 2009, Scott offered me a chance to run the Chicago Marathon for the Polycystic Kidney Disease.  At the time we were both in a boot camp class at a Lifestyle Family Fitness.  He mentioned it to a few others as well, so I brought up the idea of a team concept, where we could organize events to raise awareness and funds for PKD and then split up the money so everyone could reach their goal.  it actually worked for the 10 of us that competed that year, as we raised around $26,000 for the PKD Foundation.

Team Tampa PKD 2009

Team Tampa PKD – Chicago Marathon 2009

In 2011, we resurrected the team and signed on twenty-two members and raised over $56,000 for the foundation. Again in 2013 we had just Five members and raised over 25,000 that year as well.

Team Tampa PKD 2011

Team Tampa PKD – Chicago Marathon 2011

Team Tampa PKD 2013

Team Tampa PKD – Chicago Marathon 2013
(-1 not pictured)

This year, we again signed five members.  Scott, Rich, Myself, Kevin, and Karen.  we raised over $25,000 again, but this year we also accomplished something else.  Over the last few years, Erika’s kidney functions were reduced to less than 5% apiece.  A normal human being can survive on 5% of one, but with PKD it is inevitable that the kidneys will fail.

Team Tampa PKD NYC 2015

Team Tampa PKD – NYC Marathon 2015
(-1 not pictured)

Erika had already been put on the donor list for over a year, but it had yet to pan out, so we added not only raising as much financial assistance for the foundation but finding a donor for Erika as well.

For over a year, Erika has been in pain, not sleeping and basically been in a state of misery.  Scott has recounted this for me numerous times, so when he said that it was time to start thinking about a transplant, I immediately asked him for the details to get tested.  I wanted to help any way I could and if it meant giving up a kidney so be it.

The Bragan’s waited to see if being on the donor list would pan out, but as Erika’s kidney functions continued to deteriorate, family and friends stepped up to be tested as donors.

I was tested as a kidney donor, with the preliminary tests proving positive, meaning I was a match.

However, the secondary tests diagnosed protein in my urine which is common in endurance athletes.  Unfortunately, for the medical staff, it is a risk for kidney stones which have a small probability to clog my ureter and if that was the case now, I would have another kidney to fall back on.  If I donated one, it could be fatal.

I was heartbroken when I found out, but I understood the reasons.

On July 10, my friend and Team Tampa PKD teammate, Rich O’Dea was on a blind date at the Imagine Dragons concert.  While getting to know each other Rich made mention of Team Tampa PKD, the marathon and Erika.  At first, it seemed a nonchalant question when she asked how to get tested, so Rich took as her just being nice, but even after she ended up returning to a long relationship, she still communicated with Rich she wanted to get tested.

Team Tampa PKD, Rich with Jennifer Thomas, PKD Donor

Rich O’Dea & Jen Thomas

Her preliminary tests proved she was a match, and the secondary tests proved she was healthy enough to donate, so on Friday, Oct 23, the Tampa General Hospital Transplant committee approved the living donor kidney transplant from Jennifer Thomas to Erika Bragan, and scheduled the surgery for the 18th of November.

When I found out that Jennifer passed the second round of testing, I was absolutely ecstatic that she would be able to do what I and three other people could not.  I am still absolutely overjoyed that Erika will lead a longer more normal life and Scott, Madison and Spencer will continue to have their wonderful wife and mother.

While in an interview with ABC, Jennifer was asked why should give up her kidney for a total stranger.  Without skipping a beat, or even taking a breath she said, “Why wouldn’t I? The more important question should be, why is it so shocking that I would.”

I happened to be in the room when she was getting interviewed and I just about fell over.  Without trying to sound conceded, or take away any thunder from her, but I felt like Jennifer was someone who actually thought just like me.

Jennifer’s medical bills will be taken care of 100% by the Bragan’s insurance, but the recovery time may cause a little bit of financial hardship.

Of course, Team Tampa PKD is stepping up and hosting an event called Tailgate for a Transplant prior to the Tampa Bay Buccaneers vs New York Giants NFL Football game on November 8th at 1 pm.  (If you would like to help, but cannot make it to the tailgate please click here)

This is my “Why”.

What is your ‘why’?

Carpe Vitam!

Improve Your Healing with DIY Sports Massage

Improve Your Healing with DIY Sports Massage

Easy Exercises to Keep You Active

Of course, you know you should eat right and exercise. Most everyone understands the importance of fitness for health. Why is it so hard to stay motivated then?  Consider the things that inspire you toward fitness. You may enjoy a particular healthy recipe or be a fan of a certain professional athlete. You might have a goal of running a race or participating in a certain sporting event.

The primary benefit of sports massage is to improve blood to the muscles. Sports massage is a highly effective healing technique also moves oxygen and nutrients to muscles. After you exercise, lactic acid builds up in the muscles. Sports massage can eliminate lactic acid buildup. You can decrease your recovery time by simply eliminating lactic acid buildup and improving the flow of lymphatic fluids.  This process promotes the healing process (http://www.howtobefit.com/massage-for-runners.htm).

 Consider these tips and methods of sports massage from the Pro academy of New York golf course, Shenandoah:

Frozen Water Bottle – Most athletes are familiar with the concept of rest, ice, compression and DIY Sports Massage copyelevation (RICE). A frozen water bottle is an affordable way to ice the muscles and massage them at the same time. The ice will reduce the swelling and soothe your extremities as you roll your muscle with the water bottle. Consider this low-cost at-home massage remedy after your workout.

Tennis Ball – If you don’t need the ice, try a tennis ball to massage your muscles. Tennis balls can also be used on the back and legs also. This method is effective for working out the knots in the foot. You can roll the feet over the tennis ball from toe to heel for the most effective results. 

Soup Cans – Soup cans are also used to massage the feet and legs. Consider rolling your feet over cans or rolling the cans over your legs to relieve tension and pain. As the pain dissipates from the area of the body
where the soup cans are applied, recovery will begin. This will prepare you for your next workout session.

 PVC Pipe – this is an inexpensive alternative to foam rollers.  10″ pipe is best and it is easy obtained from your local Home Depot or Loews.  If a little cushion is needed the pipe can be wrapped in several layers of contact paper and secured with duct tape.  You can then use it to massage your calves, hamstrings and even you lower and upper back just by rolling on it.  It will easily break up the toxins that are located within the muscle and allow them to pass through the membrane and out through the endocrine system.

Training is Better With Sports Massage

There is nothing better than a nice sports massage to start the healing process. Most athletes have made the massage a part of marathon training. Certainly, the benefits of these massages have been proven. Consider sports massage for less painful and more effective training. A healthy life is easy with simple changes. Take baby steps. Remember that moderation is key in all things. Indulge from time to time, but treat the body as the precious temple that it is.  When setting your health goal start small.  Choose a goal
that is attainable and reasonable. 

(This was written by Michelle Pino with some added content by the IronGoof specifically for IronGoof.Com)