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July 15th 2010

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Hey guys well in the last two weeks we have entered the 2nd half of 2010. Wow, this year has already gone by so swiftly.

Its been an eventful one for yours truly. We had the birth of our second child in February. And she just turned 5 months two days ago. She is so beautiful and perfect. Her big sister Mackenzie is 19 months old now and she just loves her new baby sister so much. It is really amazing.

So what do you guys plan to do the next 6 months ?? Well, the best thing I can suggest for you to do is write down a schedule along with ALL your goals that you want to accomplish. When you do this you need to be very specific and detailed. If its 30 pounds you want to lose in the next 6 months then write it down with pen and paper. If you want to form an exercise regimen that includes 10 miles of running a week and 1 mile of swimming per week then guess what ??  Write it down !!!

By writing it down you are re-enforcing these goals and desires and thus  making it more realistic that you will indeed accomplish them.

Some people have a lot of success with Journals and I encourage  people to do this. I realize some may not have a whole lot of time but you can jot down your exercise and eating habits in just 5 minutes or less everyday.

Part of getting healthy and losing weight is implementing a certain amount of discipline. And the fact is many people just do not have it. Keeping tabulations of your health and fitness goals and everyday tasks does require this discipline. If you can develop it effectively, you are well ahead of most people and well on your way to getting in shape and losing weight and staying healthy.       Thats the bottom line !!!

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July 7th 2010

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I didnt really want to take off two weeks from this Blog but the inlaws were in town and I had no choice !!

Actually part of this time I was sick from a cold that my 19 month old daughter gave me. And along with her my mother in law, wife, and nieces got it too. I still have a little cough but the main part of the cold is gone.

I worked out yesterday with the Total Gym and it was the first time in over 3 weeks since doing it. Needless to say I am really, really sore today all over my body. But it is a good feeling,  and I plan on getting back to it on  a regular routine including at least two runs a week along with walking with my daughters if weather permits.

Today, I just want to briefly discuss a subject that comes up a lot. And this past week presents a prime example of what I want to touch upon.  So what do people do when Holidays come around, families get together, and vacations come around ?? Well, let me get one thing straight. Yes, it is alright to have a little fun on vacation or during the Holidays. If you are trying to lose weight and get healthy just do things in moderation and keep a balance. So if you are on vacation in the Bahamas feel free to have a Corona or two by the  Ocean. But remember if you drink a couple of these every day then you might bypass that plate of cornbread later that night at dinner.  Or if you want to eat a big piece of Pecan Pie after a big turkey meal on Thanksgiving then the following day eat a salad for lunch or run an extra mile in your exercise.

Remember folks you need to enjoy Life. Splurging here and there can make things fun and enjoyable. Just realize you need to balance things out and do it in moderation !!

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JUNE 23RD 2010

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Hey guys many of you know that I have been a Runner for a large part of my Life. Well, actually since I was old enough to barely tie my shoes. My next door neighbor and my Dad got me into Running which gradually evolved in Road Racing and in particular 10Ks. For those of you who may not know 10Ks are 6.2 miles long. And I have been competing in them for over 3 decades now !!

I have always enjoyed the freedom and flexibility of just slipping on my running shoes and cranking out a 5 miler around my neighborhood. The thrill of  getting a great sweat and a good cardivascular workout has never left me as each week I look forward to getting out and hitting the pavement.

Ah, the pavement. Here in lies the problem with running. As much as there is positive effects running long distances have there are some drawbacks particular if you run on pavement. I  have been running on roads for many years now, and it can cause many joint problems that affect your knees, ankles, legs, achilles tendon, feet, back and more. I have been fairly lucky to have an occassional achilles tendon flair up. But the past few years it has stabilized. Others around me including that neighbor who got me starting in running, my dad, my father in law and other professional road racers have not been so fortunate.

The fact of the matter is if you constantly run on pavement over a period of years you will see some detreriation in your joints , back, or feet. The pounding with each step on asphalt will evetually wreak havoc on your body parts.

Thats why I am really concentrating on running on dirt paths, tracks and doing other cardivascular exercises like Swimming, hiking, and Biking.

The next half of 2010 I plan to really take this to a new level and start weening myself off running on pavement. Fortunately, I have escaped many injuries because my natural running style does not involve a high up and down movement of my trunk with each step that pounds on the pavement. Thus I do not have a lot of force coming down hard on the roads with each stride !!

IF some of you do wish to  continue making road running your major source of exercise I highly encourage to adopt a style where you will NOT pound your legs hard on the pavement.

Picture how a chicken runs and try to emulate that !!  Sounds silly but honestly that mental image should give you an idea what I mean !!

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JUNE 16th 2010

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Hey guys, I just want to talk briefly today about Goals and about Motivation in being a  healthier and slimmer person.

We all know it is important to eat healthy , exercise regularly and keep the body fat down to a minimum. But I also want to convey to people that there is a point where you need to not be obsessive about trying to do this.

The reason I bring this up is that I see many, many  people who do actually become obsessive about losing weight and take it to a degree where it becomes totally unhealthy. Some of these people will start doing desperate things like taking weight loss pills or exercising to a level that is way too excessive. Excessive exercise can lead to injuries and cause psycholgical problems which can can even lead to more obesity and other health problems.

Also, I have seen people who become some obsessive that when they do not see immediate results with their weight loss they just throw up their hands and give up out of frustration. Well, when this happens the consequences can be grim. They can revert back in the opposite direction and start eating everything in sight and start packing on the pounds. Before they know it they are at a weight they have NEVER been before. And they become morbidly obese.

I just want to encourage  you guys to have some positive motivation in wanting to get healthy and wanting to  get lean and mean. I always tell people who are looking for some help to look at losing weight and getting healthy as a Marathon and NOT a Sprint. Remember, guys this is a long term endeavour that will be ongoing for the rest of your Life. So treat it as this and dont feel too anxious to try to melt off the pounds. Educate yourself and pace yourself in a manner that you will continue to live a healthy and active Lifestyle for many, many years !!

The key as I have constantly said before is make your healthy and active Life MANAGEABLE for decades !!

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June 10th, 2010

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Well after 3 weeks of being in Tennessee visiting family and friends and running my annual 10K run, I am back home !! I had a great time and my time was pretty good. I had a goal to be a minute or so faster but I finished pretty strong and am happy to finish for the 33rd year in a row.

After the 10K I took off about a week. But on Monday and last night I completed 2 runs of about 4 miles each. I have started somewhat of a different exercise  regimen this week. I have two young children that I take care of and with the Summer here in the Desert it is just too hot to run in the Morning or day. So starting this past Monday I have been running at night when my two little girls have gone to sleep. At first I was leery of doing this but these last two runs at night have been really pleasant. I wear a reflective piece of garment which makes me more at ease when running on the streets at night. Its still hot on the nightly runs but it is tolerable. Its kind of funny because these runs remind when I was a teenager and running at night on the Beachon family vacations. It has really brought back great memories !!

Anyway, today I actually did something a little different. My wife’s good friend came over so I got a free ticket to go out and do anything I wanted. So I went and did an activity that I do not get a chance to do much. Its called Disc Golf and I love this Sport. Its great exercise and you play it like regular golf except you use these special frisbees and you throw them into chained baskets. Its really cool ,and I had a blast and got a good sweat out of it. I hope I get more opportunities to do this !

This evening the weather was nice so my wife and daughters went on a walk in the desert canyon here where we live. We took a walk of about 50 minutes at a brisk pace. So this along with the Disc Golf made it a great day for exercise.

Im tired so I am heading to bed now. One last thing : Keeping in shape and keeping the weight off can be hard work, no doubt. The thing is if you can find an exercise that you really enjoy or one that you can enjoy with a loved one, then you are well on your way to a long term healthy and satisfying Life.

So keep on keeping on !

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MAY 20th, 2010

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Hello guys. This will be my last Post for a few weeks til after Memorial Day. I am currently training for my annual 10K that I have run for several decades now.

My training has been pretty good as of late. I manage to get in at least two 35 minute runs a week while working out twice a week with weights on the Total Gym. On top of this I do brisk Walking/Hiking of at least 5 times a week with my daughters and wife.I must say having two young kids alone provides a pretty good workout !

Summer is pretty much upon us , and I know many of you are trying to get in top shape especially for the swimming season. Incidentally, swimming is probably one of the best exercises overall for getting in really good shape. One of the reasons why I prefer swimming to running is the benefits it has on your joints. With running over time you will notice your knees, back, and other areas of your body taking a toll because of the pounding associated with the activity. In swimming this is not the case as the lessen gravity provides less pounding on these joints of your body.

I really need to get back into swimming laps like I did last Summer. Especially since we have a nice pool at our home.

One last thing and then I gotta go. Remember guys as I have ALWAYS said on the Blog here that losing weight and getting healthy is a lifelong commitment. Dont expect to get where you want to be in just a few months. It may take over a year or more to get to your goals. And once you do get to that point that you are happy…………well the battle has just begin. Because you have to continue doing that. This is where most people fail. They get complacent and fall back into their reckless lifestyles and become more obese than before.

Think Marathon and NOT Sprint, folks. Its  mentality more than anything. And once you embrace that mentality of eating right and exercising regularly then your Life will truly start to change and you will see the results !!  Trust me.

Have a great beginning Summer !!

Cheers !!

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May 8th 2010

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Hey guys. Hope you are having a good Spring or shall I say Summer here in just a few weeks !!    Today I want to briefly talk about a new Workout that is becoming more and more popular amongst  mainstream Society !!

Its callled the 10 Minute Workout and it really is a revolutionary exercise regimen.

In this Post I will give a general overview of the 10 Minute Workout and later on in thre future we will talk about it in more detail.

Basically its also known as the 4-3-2-1- Workout.

1. Thats 4 mintues of high intesity Cardivascular exercise. This could be jump roping, running, rowing, swimming etc… And in this    4 minutes it breaks down to  30 seconds of moderate activity, then 30 seconds of high intenstiy activities and repeat thisl over until you get to 4 minutes. This is anaerobic activity which means you are expending energy at a rate higher than what your body can consume the necessary Oxygen. Hence, the heavy breathing you will be experiencing during this time. Because of this you will raise your metabolic rate and as a result your  body will keep burning calories long after this Workout is done. This is a great fat burning activity, for sure !!

2. After this you go directly  to the second part of the Workout which is 3 minutes of Resistance exercise. This can be light free weights, push ups, pull ups, bowflex etc… The breakdown for this is 30 seconds first exercise, 30 seconds second exercise. then 30 seconds final exercise.

3. After this go into the third part of the exercise which is strengthening of your Core body. These are is the Trunk, Abs and Posture. This can include crunches, sit ups , resistance ball etc.. Do two exercises at one minute each using correct form while doing as many reps as possible.

4. The Fourth and final  part of the 10 minute workout is Stretching and deep breathing. This is so important especially as your body and mind ages.

This is a quick Overview of the 10 Minute Workout and I have NOT personally performed this Workout. However,  I am studying and getting more knowledge about this seemingly really beneficial and convenient  Workout !!

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MAY 4th, 2010

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Well guys it has been pretty hectic in my household lately. As many of you know we have a 2 month old and a 17 month old. For my wife and I its non-stop changing of diapers, rocking babies to sleep, feeding, cleaning up messes etc..etc..

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I tell you what having two kids that are so close in age is tougher than I thought. But it is well worth it !!

Anyway, both my wife and I have still been able to continue our exercise regimens. My wife is really making me proud the last 3 weeks. She is doing the Elliptical 2 times a day everyday. I tell her to NOT overdo it but she insists on jumpstarting her exercise program with these frequent workouts.

Myself ?? Well , I am still doing my twice a week Running and twice a week on the Total Gym and probably about 5 times a week brisk walking and hiking with my daughter ! It works for me.

Oh and by the way I am getting prepared to run the Expo 10k road race on May 29. I have run it 32 times in a row since 1978 !! This will be my 33rd year and I started the first one when I was just a little boy. I really look forward to it , and I am trying to convince my wife to do the 5K.

I will let you know some of my routine here in the next few weeks in preparation for this 10k. Honestly, I will probably keep up what I have been doing. I may add a extra run here each week. We will see.

Summer is just around the corner so now is a great time to hit those treadmills, get out those running shoes, and dust of those bikes. Life is too short not to.

Until next time keep it churning folks !!!

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Okay guys I had a killer workout today on my Total Gym. Unless you have been living under a rock the last 15 years most of you all know the Total Gym is that exercise contraption that Chuck Norris and Christine Brinkley have been heaping praises about on late night infomercials for quite some time.

So is it just hype ?? I think you can find the answer to that when you look at Chuck Norris and  his 70 yr. old Body. Yes, thats right Chuck turned 70 in March of this year. Prettty incredible, huh ??

Need more proof ? Well, after using it for 3 years myself  now I can honestly say it is NOT hype but for real. The Total Gym will give you the workout that will produce lean muscle mass and burn the fat also. You can use it like circuit training and really hit both of these areas quite effectively.

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I think a nice brisk Walk which I did later in the day after my  Total Gym workout is quite an effective exercise regimen. personally I use the Total Gym one time a week and its about a 45 minute strenuous workout. Along with this I will do one other Workout that is composed of pushups, sit ups , pull ups etc..etc.. It is what I call my mini workout.

Remember guys as I have said over and over again it is about adopting a exercise lifestyle that you can manage to do week after week after week after week. If you can only Workout once a week with resistance then just do once a week.

But dont start off going in the Gym Working out 4 times a week and expect to keep that up for the long term. Chances are you wont and you will more than likely just quit altogether after you burn out. Its about pacing yourself and finding a SYSTEM that works for you.

Until next time guys, keep it churning and burning !!

Cheers to our Success,

Robert Andrew

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