Cross-training with Yoga

I am developing a real appreciation for my yoga workouts.  Truthfully, I'm more of a weights and pilates girl, but I have done some yoga in the past. Not regularly mind you, but I have had some experience with it.

Recently my doctor told me to add yoga to my regular workouts. Now, I have a fairly intense routine and I wasn't sure how or where I would find the extra time to work that in, but ok...it's not the worst doctor's order I've been given, so I decided to comply...this time.  Then, another issue develops and I'm told to that I have to hold off running (and any other intense cardio) for at least a week or two. I am NOT a happy camper.

So, in place of a 'real' workout, I'm doing yoga, which quite honestly just doesn't feel challenging at all.   Well, at least for the level I am at...I've taken a look at some of the advanced poses and wonder if I'll ever have the balance and coordination for that, but that's a whole different discussion.  

I'm used to being reduced to a drenched, trembling kitten on the gym floor after a strength training session. And running, well, same thing. Even focused pilates provides more intensity than I experience on these beginner and intermediate poses that I'm doing.  The stretching, I'm used to and I recognize the benefits immediately. The balance aspect, I can see I could use some work on. I sometimes feel like I've done nothing at all, yet the next day I find that I wake up with pleasantly sore muscles that I didn't realize were getting such a good workout.  

If you're looking to add yoga into your workout, and I can now highly recommend it as part of effective cross-training, there are many options. Lots of places have classes, and those are great for having someone guide you through the poses, as it's not always that intuitive a process. I'm not a class-person, rarely do I enjoy that environment, so I've investigated other options. DVD's and YouTube videos abound, and you can probably find something you really like there.  

I started with the Wii Fit yoga poses, a surprisingly effective tool and the balance board sensors will actually help you keep your center of balance correct and provide you the individualized assistance you need for some of the more basic poses.

              

There are also some pretty great apps for your iPhone or iPad that are free or have a minimal cost, and some of them have pretty good instructions. They're pretty great for travel to keep you on track.

This is all very nice, and I will keep this as part of my regular workout program...yet still, I can't wait to get back on the road again.

Try Something New

I'm a big proponent of switching up your workout. You have to make changes every 4-6 weeks to keep progressing. I'm as likely as the next person to fall into a rut, especially if it's a workout routine that has worked well for me. When I find something like that, my idea of switching things up goes easily to increasing weight, height, or reps. That's somewhat sufficient, but certainly not optimal.

I have to say that I sometimes get bored with my routine, but not as often as most. I do a 6am workout before work and the routine portion of it is helpful and changing things can sometimes mess with my timing. Variety is a good thing, but so is getting to work on time ;)

Nevertheless, change has become necessary for me.  A recent trip to the Doctor confirmed what I pretty much was afraid of, that I had developed plantar fasciitis. Not that it had mistaken my attention - not being able to walk in the mornings, and being in pain throughout the day didn't really escape my attention, I was just in a bit of denial hoping that it was more an issue of over-training and needing to work on my form.  Now this Doctor thinks that means to stop running for 4 - 6 weeks in order to allow everything to heal properly.  Can I just tell you, that is not gonna happen! I have cut my mileage and days in half and will keep it at that while incorporating a dedicated stretching and massage routine as well as working on more of a fore-foot strike (which does actually seem to help). But stop running - no dear, I don't hardly think so!

He did actually order me to incorporate yoga into my routine. I think he doesn't understand how much stretching is in Pilates, which I already do a considerable amount of in addition to my weight training, but ok, I'll give it a try.

I have tried Yoga before, and I like it just fine, though I do prefer Pilates. Adding something new to an already intense workout plan is a challenge, and I haven't decided if this means I get to replace something or if this is an addition. Time will tell. For now, it's an addition.

Every time you make a change, your body will start to give you some pretty dramatic responses. Yoga doesn't burn a significant amount of calories, but the balance and stretching portion are valuable and I can already see some benefits. I noticed a considerable difference in the accessory muscle development when I changed my Pilates routine from mat work to chair work. I'm looking forward to a similar benefit by the addition of the yoga circuit.

For those of you who haven't tried it yet, and want to incorporate Yoga into your home workout program, I highly recommend the Wii Fit.

  
Yoga is balance based, and without proper instruction the poses can be difficult. The Wii Fit does a great job of guiding you through the poses, and the balance board is pretty amazing for sensing body positioning. I've had difficulties with the rechargeable battery pack. It's not very 'green' but I say stick with your standard alkaline batteries, you'll have less trouble. Stupid rechargeable pack misses most of my steps, push ups, and assorted other things that makes me look like a total slacker. Seriously, if I do 50 push ups and it tells me I did 7, what the heck is that about! and forget step aerobics, it thinks I'm in a coma half of the time.  Now I already know what I can do, but I don't like having an inaccurate record, even if no one sees it but me (except cartoon-trainer-guy)....ok, I'm a little competitive. BTW, it will also affect what 'challenges' are unlocked (or not) if you don't have an accurate count.

Try something new, you will see some great results, and I'll keep you posted on mine ;)

On Love

Love does not live in warm feelings or pretty words. It is not found there.

These serve as mere reminders of love on dark and lonely days. Reminders as much to ourselves as to those who have captured our heart. 

They are the soil and fertilizer by which true love may take root, but it's substance is found in the sacrifice that is made for the object of our heart's desire. 

Love is proved right by her actions. 

Everything else is sound and fury...signifying nothing.

Asics Gel Nimbus 13 v. Brooks Glycerin 9

So, I waited awhile because I wanted to give these two a real chance to see which one I preferred.  After my trip to Roadrunner Sports I ended up narrowing my choice down to these two, and it was a close one!  They are both fantastic shoes with great cushioning, which I really need.  I used to run on a mix of pavement, grass, dirt and even the occasional treadmill but now I run primarily on pavement, so my shoes take quite a bit of abuse and without significant cushioning, so would my joints.

I have been running in my Brooks Glycerin 8s for some time now, and they have been my absolute favorites, easily beating out my first Nike Zoom Equalon 4s. I have loved my Brooks but did want to try a few others out, you know, just for variety and to be sure I wasn't missing an even better ride ;)

I had tried so many (read previous reviews for that day trip to the store), but I had heard great things about Asics from other runners, so I was intrigued and really wanted to try them.  After numerous test runs in the store, the Asics Gel Nimbus 13 and Brooks Glycerin 9 were in a dead heat and decided I would eventually get them both for my next rotation, though that day I left with just the Asics because, well, I was just going for something different. They are both responsive and comfortable shoes, with great cushioning for running on pavement. I've since put about 100 miles on each of them, so I think I can safely review them.

First the Asics Gel Nimbus 13 seen below (which is exactly the one's I left with). Cute as they can be :)



One of the reasons I wanted to try the Asics is that many runners I know with high arches find them to be then best for them, and since I do have high arches, I figured I should give them a try.

These shoes have decent ventilation, and remain comfortable throughout my regular 3-5 mile runs.  The mesh upper breathes well, though I had gotten used to my Glycerin 8s where I could actually feel the breeze through my toe-sies ;), not so with these but no sweaty feet so that's ok.

They also have a nice heel drop, which is important for me as it helps with my arch support and weak ankles.  Not too high, but just enough for the support I need.

On the treadmill, they were amazing and the midsole was so responsive I felt propelled forward. On pavement, well, a bit less so, but the cushioning is great and absorbs a good amount of the shock from running on pavement.  I sometimes feel like the cushioning absorbs a bit more energy than it should and could have a bit more return on the energy, but all-in-all it's a comfortable ride.

I did notice a bit of heel slippage after the first few runs, but a runner's knot helped with that. I had hoped that after a few more runs I could go back to my standard lacing, but no such luck. With the runner's knot I don't have any more heel slippage, just takes that extra step in the morning that I don't particularly care for at 6am, but it's a minor thing.  If you have very small ankles, you should keep that in mind.

The insole is comfortable enough and the shoe is sufficiently supportive that I can run with or without my orthotics.  For the first 80 miles or so I ran without my orthotics, now I'm using them again (but that's because I'm nursing an overuse injury that's not shoe-related).

Overall it's a comfortable shoe, and I'm glad I purchased them.  I will give the 14s a test run in about 300 or so miles, but they are my 2nd favorite shoe.  It was neck and neck for a bit, but for the reasons set out below, Brooks is still the best shoe for me.

Next up, Brooks Glycerin 9. This is my current favorite ride, the color is cerise, which matches pinks and reds equally well (if that matters to you...)


My favorite shoes in my last rotation between Nike and Brooks were my Brooks Glycerin 8s. After reading numerous reviews and test-running in the store, they never disappointed. For that reason alone, I pretty much figured I'd end up with the 9s, and I was right.

I don't notice a significant difference between the 8s and 9s, though the reviews seem to indicate a bit more support for the midsole in the 9s.

Subjectively there seems to be a bit less ventilation than in the 8s, but moreso than the Asics. I like the mesh upper and appreciate the increased ventilation, for no other reason than it just feels good.

The heel drop is just about right, providing the comfort and support I need. I'd actually be ok with an a slightly higher heel profile, but this is sufficiently supportive for my needs The Glycerin 9 is a bit lighter than the 8, not substantially so, but any decrease in weight without sacrificing cushioning is appreciated.

I have no heel slippage in the Glycerins with my standard lacing, so no need for any runner's knot.  The laces are short, so no double-knotting for security, but after hundreds of miles on 2 pairs of Glycerins, they've never come undone so I guess they got something right in the the lace department and no need for extra long laces.

The midsole is responsive with good energy return, even on concrete. I notice a slightly higher return energy from the Brooks than the Asics. It's not a huge difference, but it's enough to increase my pace slightly - always a good thing. The DNA on the 9s runs the entire length of the mid-sole, which may be the reason for the better energy return. That's the marketing speech, I have no idea what that means but I do know a responsive shoe when I run in one, and this one doesn't disappoint.  Again, on the treadmill, it's very noticeable but on concrete everything suffers.

With these as well, the insole is comfortable and sufficiently supportive that I can run with or without my orthotics. As with the Asics, the first 80 miles I ran without, now back to using them (again, for reasons not connected at all with the shoes). The standard insole is far more comfortable in the 9s than the 8s. Honestly, the 8s insole seemed to be made with the intention that you weren't going to use it, it almost seemed like an after-thought. Not so with the 9s, it's comfortable enough to be of real value in the shoe. I like the option of running with or without orthotics as well as having a choice as to whether or not I use a standard insole or replace it with something else.

Overall, the shoes are very similar and you can't go wrong with either one, but the heel slippage on the Asics and the slightly reduced energy return cause the Brooks to edge out as my favorite. 

Can't wait to test out the Glycerin 10s and Asics 14s. I see they reduced the heel drop in the Asics 14, so it's looking like I will be a Brooks girl in the next rotation as well - but I'm willing to test them both to confirm ;)

Nike, Asics and Mizuno Running Shoe Mini-Reviews

I had stated in my review of RoadRunner Sports that I had tested at the following shoes: NikeFree, Nike Zoom Vomero, Mizuno Wave Rider, Mizuno Wave Creation, Brooks PureConnect,  Brooks Glycerin 9, Asics Gel Cumulus 14, Asics Gel Nimbus 13.

In my last post I reviewed the two minimalist shoes, NikeFree and Brooks PureConnect.  The Brooks beat out the Nike for me, so it's time to move on.  Here I'm going to do a cursory review of all but my final two choices because none of the others really stood out, despite the considerable effort I put into giving them all a fair shot at being my new favorite shoes.  Excuse the ads, but I do think a visual is quite nice when discussing shoes.


Nike Zoom Vomero: Again, really wanted to like these as I do like the Nike brand, but they were unimpressive. Not even as comfortable as my Equalon 4s and certainly not a major contender in my selections.  Comfortable fit with a decent toe box, no heel slippage, but I couldn't detect a bit of cushioning or support and certainly not very responsive. Opinions vary, but mine is that they just aren't what I'm looking for. They were cute, have the sensor pocket (though I use a gps system), love the 'just do it' brand, but can't find a shoe that will hold up to my little 20 mile/week runs. Disappointed.


Asics Gel Cumulus 14: an ok ride, comfortable and responsive enough. They certainly beat out the Nike's but just not quite what I was looking for.  Not enough cushioning for me but a decent shoe if it works for you.  Decent toe box, ok in the cushion and response, no noticeable heel slippage. They just don't compare to the Gel Nimbus 13 (a review for next time). Still, Asics is a quality shoe, and worth anyone's time to try.



Mizunos: Tried the Wave Rider and Wave Creation. Have to say that the Mizunos were a new experience. They are a nice, responsive shoe with decent cushioning and the rocking motion from the sole gives a nice subtle forward-motion that's kinda fun. The Wave Creation, despite it's heavier size, won out for me as it had a bit more of a responsiveness to it and more cushioning.  The fit was comfortable and seemed to have decent enough ventilation and a roomy fit without being too big (read: no heel slippage)

I do have to say, they are now my third-favorite shoe, and I wouldn't return them if given to me. I liked them fine and they were a strong contender, but I just didn't see myself putting these into my rotation for the next 500 miles.  That said, I will continue to test future versions and see if they move up into my favorite slot.

             vs                

Two hours of testing and the final two were the Brooks Glycerin 9 and Asics Gel Nimbus 13.  I'll take those head-to-head next time, but I can tell you this much: these are my top two favorites.  It was a difficult decision, guess which one I went home with???

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Running Shoe Review: Nike Free Run vs Brooks PureConnect

I mentioned in my review of Road Runner Sports that I had tested and compared no less than 8 different shoes over a period of two hours on my most recent trip and promised a review of my findings.  Now reviewing all 8 of these is more than anyone wants to read in one sitting, so today I’ll do Nike FreeRun+3 and Brooks PureConnect. These are the only two minimalist shoes I tried, so they'll just go head to head on this review. I'm not doing a full on review since I really only tested these out on the treadmill and put probably only a mile each on them, so consider this as much of a first glance rather than an in-depth review. 



Starting with the Nike's, I have to say I really wanted to love these shoes, in fact testing them was one of the primary reasons for my trip. The idea of a truly lightweight shoe just appeals to me. Now, I'm not ever going to be a barefoot runner, it's just not me. I run on sidewalks and other man-made surfaces and I really feel the need for some man-made protection when I do. Even still, I want the lightest, most comfortable and durable shoe I can have as once I run-retire them, they become my walk-to-work shoes.  I also just like Nike. That said, the shoe was comfortable enough for walking, and so light and flexible that I might see using it for my daily commute and even Zumba, but once I hit the treadmill, I truly felt like I was running barefoot (and for me not in a good way). I missed the responsiveness and cushion I usually experience in my standard shoes (which last season were my Nike+ Zoom Equalon 4 and Brooks Glycerin 8). I felt absolutely zero support, cushion, or responsiveness - and I was totally bummed. I'll try later versions, just because I am ever optimistic about finding the perfect balance between minimalist protection and a smooth, comfortable ride but this one just wasn't it.  So...next...



My next try was the Brooks PureConnect. I have to say, I was skeptical after the Nike's, but this shoe is about the best compromise between comfort and minimalism I could find. It's comfortable for walking, flexible and truly a responsive shoe with just enough cushion so that I didn't feel like I was very literally "pounding the pavement". Brooks really got it right with this shoe. I even considered them for this season's purchase, but after considerable testing of other shoes (which we'll address in later reviews) I decided it still isn't for me, at least not yet. That said,  if and when I ever do go with a minimalist shoe, Brooks will be my first choice!  If you're considering switching from a standard neutral ride to a minimalist, definitely make the Brooks PureConnect one of your test-runs, it's the perfect transition shoe.


My take-away is that if you really want to make the to transition to barefoot running and want a shoe to help with that, while still giving you some support and responsiveness that you're used to: go Brooks. If your really ready to start scaling down and want something just a tad more supportive than a racing flat : go Nike. 

Review: RoadRunner Sports

I've never reviewed a store before, and this is a precursor to some running shoes reviews, but I do have to mention my very favorite store.

I'm a fairly new runner, only 2 years in now, and a full 6 months of that was injury and post-injury recovery. I'm still not back to my regular 5 mile runs, but I'm working on it.  When I first started running I refused to buy into the hype about running shoes. I just figured shoes were shoes and the rest was just marketing.  Well, there's a lot of marketing and hype, but I learned very quickly that proper running shoes do matter. I'm not a fan of the barefoot running movement, and my opinion may well change but for now I am a firm believer in the right shoes for the right activity.

I first went to RoadRunner Sports two years ago after a month or so of running and some resulting knee and ankle pain.  After discussions with runners and physical therapists, I decided to go get fitted for a proper pair of running shoes. RoadRunner Sports is a bit of a drive, and my first impression was that it was quite pricey.  Nevertheless, I persisted and had myself evaluated by one of their "Shoe Dogs" who identified me as mildly over-pronating and suggested some stiff neutral or light stability shoes. I had always thought I had flat feet and discovered I had quite a high arch. Now isn't that interesting. I was also fitted for their custom orthotics.  

The entire staff has a commitment to customer service that is rarely seen these days, and certainly quite rare in retail.  Since I had never purchased shoes before, I spent quite a bit of time testing out the recommendations. There are many treadmills there so you can test them out as long as you need to. I spent some time going back and forth between their two recommendations and a couple I wanted to try before I finally decided on a pair of Nike Zoom Equalon 4s. My first run the next day I noticed a significant difference. No more knee or ankle pain - wow! I have been a convert of proper shoes ever since.  I also identified a second brand, Brooks Glycerin 8, that I intended to purchase later to add into my rotation.  

I should also mention that after a few months I noticed some knee and ankle pain returning.  By going back into my running app (Nike+gps at the time), I identified that I had hit over 450 miles - time for those new shoes.  Not only did I learn that shoes matter, but replacing them at the right time also matters.

When it came time to replace my beloved Brooks (they had become my favorite), I went back to Roadrunner Sports for a new evaluation.  I could have just ordered new shoes, but I did want to see if, after some time, there had been any difference in my running style.  I had thought I no longer needed the stability shoe and could move into a straight neutral, but I did want that to be confirmed since I didn't want to risk yet another injury.

This second trip is what really sold me on this store.  As expected, working on my form had been successful and I was no longer overpronating and I had some new shoe recommendations.  Now came the fun, test driving new rides.  The staff was exceedingly helpful and pleasant as I tried all of these: NikeFree, Nike Zoom Vomero, Mizuno Wave Rider, Mizuno Wave Creation, Brooks PureConnect,  Brooks Glycerin 9, Asics Gel Cumulus 14, Asics Gel Nimbus 13.  A full 2 hours later, after test runs back and forth, I finally decided on my new shoes (and identified another one for a later purchase). I'll leave the decision for a later review.  Suffice it to say, I got quite the workout, and so did the staff.  Wow, not even a hint of exasperation as I was handed off to another staff member when the first one went off to lunch, and he came back twice as helpful afterwards when I was still there.

I'm sold, not only will I go back for my regular purchases, but if I can't make it I'll order online because clearly they have great hiring and training practices.  Such great customer service deserves loyalty!  Oh, and I've never found my rides cheaper than their VIP price.  BTW: there's a clearance section in the back that's well worth checking out for some real bargains on discontinued models - now that's worth the drive!

 If you don't have a Roadrunner Sports in your area, find the closest running specialty store, but if you have a choice - they're worth the drive.

Happy Easter!

The news is full of depressing information. The economy is still down, well maybe in some sectors it is looking up, but hearing that when you're still struggling is irritating! I've heard the job market is picking up, but I still know plenty of people who have yet to experience that.

The political rhetoric is gearing up. Loud, annoying, people who exist only to push their own agendas without any thought of listening to other views. There is no compromise, no desire to understand, and certainly no compassion. [there is a pending rant here, but that is not appropriate for today]

All of this gives us plenty of reasons to sink into a negative mindset.  These things serve to distract us from what's really important. Take the time today to spend with family and friends. Remembering always that someone cared enough to lay His life down for you. Honor that today by sacrificing a bit of yourself to spend time with those you love, and maybe a few you don't. You can then wake up tomorrow with a fresh perspective, a positive mindset.

Choose Love. This is what's really important.

Life Lessons from Running

First, a little history:
I'd been a confirmed gym rat for years, and about a year or so ago I was stuck at a plateau that I couldn't break with cardio or weight training. I'd hit a wall and no matter what I tried or how hard I worked, I just couldn't break through this final plateau. Oh those last 10#s are stubborn! Someone suggested I try running. Now, I never could run and the thought of it was NOT something I wanted to entertain. Finally, begrudgingly, I gave in and tried it.

I first started on the treadmill, could run maybe 30 seconds then walk a minute or more. I persisted until I was finally able to achieve a 5 minute run/1 minute walk. That didn't really take as long as I thought it would, but persistence paid off. I was tied to the metrics on the treadmill and had never considered running outside. First, I figured I'd just walk more frequently, sit down when I could. Also, I felt I needed the treadmill to move in order to keep me from slowing down or stopping altogether. See, I was running for the purpose of reaching a goal and not for the process. I really didn't enjoy it, but I was committed to the process.

One day a friend from the gym grabbed me on my way in and took me running outside. We ran the Silver Strand from IB to Coronado, wow that really is a beautiful run (or bike ride!). Needless to say, I was hooked and haven't been able to get back on a treadmill since. I also found, surprisingly, that I ran faster and longer outside than I did inside. I didn't need the machine to pace me. I was even able to run a full 5 miles without a single walk break. Surprised myself!

Some months later I experienced a severe high ankle sprain and stress fracture. The result of both over-training and failing to slow down on a trail. 2 months on crutches and unable to do much in the way of any training put me back to nearly ground zero on my training regimen.  Back on the road again, but with a new run/walk training method. It took awhile, but I'm back to running a full 5k without a walk break. Not the 5 miles I used to do, and not at the pace I used to run, but I'll get there. I can't say I love running, or that I'll always do it. But I don't hate it anymore, more often than not I really do enjoy it, and there's no arguing with the results: lower body fat and increased cardiovascular fitness...so I press on.

I've learned a lot through this experience. Most of which I apply to my training schedule, but much of which also applies to life and business.  See, cross-training isn't just for the gym, it's also for the mind and spirit.

1. Pace Yourself:
Go at your own pace and take breaks when you need them. Walk when you need to, and sometimes when you want to. as long as the "need to" is more often than the "want to" then you're fine. This helps your training, but also your business plan. Sometimes you need to slow down, catch your breath, then pick up the pace again. You have to go at your own pace, not one set for you by someone else. Yes, a defined pace or program can be helpful, but in the end you run your own race and have to modify it for yourself.

2. Set Goals:
Set a goal and then strive to beat it. I like setting a minimum goal that I need to reach and then exceed that. Some people try and set their maximum goal and then reach it. Either way, the sense of accomplishment is motivating. Without a goal, you won't notice progress. That's fine for a hobbyist, but for serious training, and serious business, goals matter. They matter a lot. Now, once you've reached those goals comfortably, change them. Make them a bit more difficult. Rinse and Repeat.

3. Run Your Own Race:
Competition can be a good thing. It can be motivating to compete against others. But at the end of the day, the best person to compete against is yourself. Beat your own time. Exceed your own goals. Forget what's right for someone else. How fast they run or how well their business appears from your view. Your goals, your pace, that's what matters. As long as you're moving forward, you're doing great!

4. Enjoy the Process:
Find something you truly enjoy and then just dive in. Do you love to run? Then do that. Do you prefer cycling? Dance? Swimming? Machine-based cardio (Elliptical/Stairs)? Whatever you truly enjoy, start there. You shouldn't have to hate your workout, or your job for that matter. Take some time to find out what you love and do that. Within that there may be parts of the process you don't love, but you should enjoy it overall. Make it fun!

5. Cross-Train:
Now that you've found something you enjoy, switch it up some. Try something new. Don't just be tied to one thing, your body and mind need variety. If you run or bike and it's a rainy day, don't just hit the treadmill or indoor cycle, dance or do some other indoor cardio-fun. Using different muscles will benefit you in the long run.

If you weight train, and you should, then you should also do some yoga or pilates on your off days. Not only will this benefit your weight training, but it will also benefit your cardio workout as well. Yoga and Pilates, while both being a form of strength training, focus heavily on developing your core as well as stabilization muscles and flexibility. All of which you need for total body conditioning.

In life and business, find a hobby that's completely different from your job. Now that can also be your workout, or it can be volunteering for a cause you believe in. It can also be using your business skill-set to benefit another business or individual as a volunteer. Take a class. If you excel at numbers, take a marketing class. If you are a star-networker, take an accounting class. Stretch your mind and you'll find areas you never knew you could use and grow. Your primary gift remains, but cross-training your mind will help you grow in amazing ways.

6. Reward Yourself:
It's hard work, hard on your body and mind. Take time to enjoy your life, de-stress. Go shopping for something fun. Go out with friends. Spend time with family. Get a massage.  This is critical, life is meant to be lived and loved. Appreciate what you have, where you've come from and where you're going. Enjoy the process! At the end of the day, and the end of your life, these details matter.

Friendships Matter

In an age of technology and a down economy, it's easy to lose sight of what really matters. Friendship has taken on a decidedly broad term with Facebook and other social network 'friends' who are often complete strangers.  In business too, we network with acquaintances and other associates and loosely use the term 'friend' to define what are, at best, tangential relationships. Then, in a down economy, we start transforming those closest of relationships into networking opportunities, thus devaluing the true friendships we have created and relegated them to a potential business opportunity.

It's sad, because true friendships are what really matters. Focusing on developing true relationship skills helps us deepen our personal relationships, and also our business ones. It gives us great customer service skills, phenomenal colleague interaction skills, and will help us grow both personally and professionally. Developing deep relationships helps feed our spirit and we grow into the person we were always meant to be.

Taking time to invest in your friends and family, with no thought of any return, is fulfilling in and of itself. There can be no greater pleasure than being a part of someone else's success, to watch as your words and actions build up and enrich someone else. That is true joy.

Take a moment today to encourage someone. A word, a gift, a service. Do something for them that they cannot (or maybe just will not) do for themselves. Do something for someone who can never repay you, and for whom you would never accept repayment even if they could.  Actively seek out ways to be a blessing to others. Yes, we should keep our eyes open for opportunities that present themselves, but even more than that, we should actively look for opportunities that might be hidden.  When you do this, you'll make their day, enrich their life...and your own as well!


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Great gift ideas (click here)

A fun and effective parenting aid (click here) also here

A Spring Friendship Special (click here) also here

Organization Matters

Whether it's your life, your job, or even your workout, organization is a vital part of the process.
A cluttered room or desk can distract your thoughts and keep you from achieving the productivity you are seeking. It can cause your mind to jump from one thought to another, leaving you in a disorganized mental state that mirrors the physical.  The first step is to reduce both physical and mental clutter.

Organize your space. There are many organizational materials, the stores are full of them, but I bet you have enough shelves and drawers to handle most of it. Files and paper are another matter, that just might require a trip to the closest office supply store. But remember, the organizational system has to work for you. There are many ways to file and organize, but it does have to work naturally with your brain. Permission to shop around for just the right item(s) :)

Organize your mental space. Start your day with a plan, put it on paper. Write down the things you need to accomplish for the day, week and month. Don't tie yourself to it, life happens and sometimes items on today's agenda get moved to tomorrow. Then again, sometimes things on tomorrow's agenda get accomplished today so it all works out. But without a plan, we often just spin our wheels and never progress to the next level. Don't forget to plan in fun and healthy activities, things that make you happy and help reduce your stress.

Even for your workout, if you approach it without a plan you will find yourself overworking certain body parts and completely ignoring others. A great workout requires planning and direction in order to achieve your goal.  Whether you choose to meet with a trainer or research it yourself, write down your workout on a card, plan it out and keep track.  Also, remember you can't out-exercise a bad diet, so your fitness log should also include a food diary.  Lots of free apps available for iPhone, iPod Touch and Android phones, or just a simple notebook will do just fine.

Plan for yourself and your sweetheart. Flowers, candy, dinner, oooh, a massage, all great ideas for both of you.  No sweetie this year? Be your own sweetheart. Give yourself a day to enjoy all these things :)

For planning assistance for your business or lifestyle, contact us, we have just the right consultant to help accomplish your goals.

Less Stress, More Life

Stress kills, we've all heard that...and it's true.  In addition to sapping your focus and productivity, disrupting your peace, and making you feel, well, miserable, stress leads to heart attacks, strokes, and even obesity.  It causes rising levels of hormone that attack every cell of your body.

Telling someone "not to stress" probably causes more of the same, in addition to making you just want to, quite honestly, slap the person that told you that since they obviously failed to recognize (or seem to care about) the reality of whatever situation is causing your stress in the first place. That's a platitude with no real solution. In order to conquer stress, you need a real strategy. It requires work, effort, and a plan. 

Strategy. If certain situations cause you stress, it's time to make a list of potential strategies to address these situations. Just putting it down on paper will help to make the situation a bit more conquerable. Finding a group of people similarly situated to help brainstorm solutions also helps, and nothing wrong with a little venting - so long as it leads to productive strategizing.

Exercise.  Well, the thought of it might create a bit more stress if it isn't part of your regular routine, but once it is you will find the release of endorphins and lowering of cortisol (and reduction of your waistline) a major stress-reliever. Join a gym if you like, or just start taking free, regular walks. A run on the beach is my favorite, but when that's not practical, a walk around the neighborhood will do just as well.

Meditation. Often shrouded in mystery, meditation is a real stress reliever, and can be practically done at any time of the day.  It can be as simple as finding a nice quiet place (my favorite is the local beach) and just taking a few moments to relax and enjoy the view. You can begin with a positive-thinking exercise.  

For a great start to your day, try this simple mediation technique:  

Think positive thoughts about how you want your day to be. Laugh at any obstacles that arise throughout your day.  

Massage. Aside from the many other health benefits of massage, it is an amazing stress-reliever.  Find a local therapist. If you found the perfect fit the first time - great! If not, get some recommendations and try a few until you find just the right one.  Best investigation experience you'll ever have :)

Implement these ideas and you'll see less stress, and find more things to enjoy about your life.  

Hint: 'like' the facebook pages below for updates and discounts.

Parenting strategy idea here or here.

Massage recommendation here and here. 

Product Reviews: MyFitnessPal vs LoseIt

New Years Resolutions almost always involve Health & Fitness goals.  To that end, we'll continue this week with another product review.  Last week I reviewed 2 fitness apps to get the new year off on the right 'foot' (pun intentional). This week we'll look at 2 apps that help you keep track of your nutrition.

Last year I spent 2 months on crutches following a wretched little mishap on the running trail.  That, combined with another couple of months of slowly getting back into a decent fitness routine and lots of lessons learned.  

Lesson 1: You can maintain your weight without exercise.  Well, you can but you have to eat WAY less, and that's really hard to do, especially if your body is used to a certain level of both activity and fuel.  Besides, it's no fun at all. 

Lesson 2: Keeping track of your food intake is critical, regardless of your activity level, if you want to attain even the most modest of fitness goals.  I've heard it said that you can't outrun a bad diet, and that's true. No level of exercise will compensate for poor nutrition.  And no exercise and no food monitoring will most likely equal weight gain :(

I've always preached the benefit of a food diary, and for years I just used a self-created excel spreadsheet but it wasn't always practical to carry around my laptop, so when I got my first iPod Touch, I found an app called LoseIt.  It's free and has been very helpful and convenient.  I just moved to an iPhone and was interested in comparing other similar apps, so  I decided to also try out MyFitnessPal, also free.

So let's compare the 2 apps:

Similarities: 

Both are Free. MyFitnessPal is ad supported, while LoseIt is just plain free.   

Both have community aspects, such as friend requests, community bulletin boards, things of that nature.  The community aspect seems a bit stronger on MyFitnessPal, and there are some weight loss tickers you can add to your profile if that appeals to you.  I don't much care about virtual friendships, they don't motivate me, but it's very helpful for many to have a circle of supporters in your journey.  I have added friends who I've convinced to try an app to my friend list and that was helpful to encourage and motivate each other. 

Both will calculate both calories and comprehensive nutrition information, include an activity tracker, barcode scanner, and reports function. MyFitnessPal has multiple reports that you generate online, LoseIt has a few reports that can be automatically emailed to you as an excel spreadsheet).  The reports function is a great feature, especially if you are working with a physician, nutritionist, or trainer - or if like me, you just want to track your own data.

I love the activity tracker since you get to see it give you extra food to eat - that's the best motivation for exercise I've ever found ;-)  Unfortunately, you do get a serious wake up call when you realize it's not that much more food, but still every calorie helps.

The barcode scanner is just cool! I didn't have that on the iPod Touch since I bought mine before it included a camera, so I had to enter any new foods that weren't in the database manually.  Most foods are there, but it's still way-cooler to scan than search :)

Key differences:

LoseIt: An app-based program with a web back-end.  The app was developed first and web-based logging came separate.  What that means is yes, you can do whatever you need from either the app or the web but the power really is in the app. 

Like it's name, it is weight-loss focused. There are no options for those wanting to use it for weight gain.  Well, I suppose you can, there's just no setting for it.

It's also a simple algorithm, so whatever you set it for, it will allot a calories/day limit that sometimes is far below safe.  I hope that's something they will address in later updates.

LoseIt has a much cleaner interface and you can move foods from one meal to the other within the app. You can also easily access previous meals so you can just add or modify them for a different day.

MyFitnessPal: A web-based program that seems to have added the app as a secondary support for the web.  You can do most things from the app, but some things can only be done from the web (like move an item from lunch to dinner instead of delete/add). 

There are weight gain or weight loss options, which is great for bodybuilders or those needing to gain weight. While gaining weight has never been difficult for me, I do have friends and family for which it is a problem and being able to set that goal is quite helpful for them.

The program will not let you go below 1200 calories/day - which is a safe limit, and without medical supervision no one should go below that anyway.

There are more food options in the database, which is very convenient for eating out or if you have a more international diet.  I've often used the MyFitnessPal website to custom-add foods to my LoseIt app.

You must actively save meals for the app to remember it. That works if you really want to save a meal, but I'd still rather it remember meals automatically without having to save it since I may or may not have the same thing again. Not a big deal, but still...

The app remembers recent items only by meals, so if you want to have the same thing for dinner that you had for lunch, you won't see it under recent items for dinner - you'll need to re-add it and then the next time it will be there. Again, a minor annoyance.

The app-interface is a bit cluttered. The web-interface is a much better user-experience.

Recommendations:

I'll start by saying I'm still using both, and I do like them both - for different reasons.  On this one, I find no clear winner and which app you prefer may ultimately depend on how and when you use it.  

If you want a primarily web-based program where you access your app only when you're out, then MyFitnessPal is probably your best bet.  Also, if you're looking for weight gain, it's one of the few options out there.

If you want a primarily app-based program with occasional web access, then LoseIt offers a much better user-experience on your mobile device. There are fewer foods in the database, and if you eat out or have a more international diet then you may find yourself having to custom-add foods.  And if you're only looking for weight-loss or maintenance, then this app could be for you.

Whichever one you choose, and I do highly recommend choosing one, use it daily and you will reach all of your fitness goals for 2012 and beyond!

Product Review: Nike+gps vs Runkeeper

If you got a shiny new iPod touch or iPhone for Christmas or are gearing up for a New Year's fitness resolution, then you're probably looking for some fitness tracking apps.  We'll compare two of the top contenders here, the choice is ultimately up to you but I'll try and share my experiences with these two programs. (Android options are beyond my experience, but I'll take a leap and assume the core features are about the same)

Nike+GPS ($1.99) vs Runkeeper (Free)

I'll start off by saying that both of these are great programs. I have used both for some time now and each has it's significant benefits.  I've often switched back and forth between the two and have yet to formally narrow it down to only one program.

Nike+GPS is available from the apple store for $1.99. It will coordinate with the Nike+iPod program if you've been using that application so all your runs will be available on your account.  Also, you can switch back and forth between the programs, a nice little feature if you've been tracking your progress through the nike site for some time.

Runkeeper is now free from the apple store, and there is an Elite subscription for $19.99/year that gives you access to additional features such as advanced reporting & feedback options, discounts on fitness classes and live broadcasting of your runs.

Community:

Both have a friends feature and community aspect that works well if any of your friends are also participating and you can post your runs to both facebook and twitter with either program.

The Nike website also has some nice features such as moving to different levels based on total mileage and some positive reinforcement messages from athletes.

Nike also has the ability to receive 'cheers' from your facebook fans, a nice little feature if you're competing in a run, or if you just want some kudos on your every day run.  This feature is only available as part of the Elite subscription in Runkeeper.

Features:

Runkeeper is the hands down winner on total feature set.  You can track various activities and you have several feedback options.  Personally, I like having feedbacks at both mileage and timing intervals. Nike only allows one or the other.

Nike+ also integrates with sites like dailymile, which is a really nice feature if you're using that site as it will import all your runs with ease.

The gps function is weaker on the iPod Touch than on the iPhone, and Nike+ has a built-in accelerometer that helps compensate for weak gps signals, and also allows you to use the app with some degree of accuracy on treadmill runs as well.

Runkeeper will integrate with certain heartrate monitors while the Nike+gps app currently does not (though the Nike+iPod (another free app) will and as said before, you can switch back and forth between apps and still save all your runs). 

Nike will loop your chosen playlist if your run goes longer than the music you selected while Runkeeper will not, and there is no option to re-start the music. If your activity exceeds your playlist in Runkeeper, you'll have to manually go back into music and make a selection.

Recommendations:

If you live in an area with spotty gps, you're only wanting to track runs &/or walks, you want to use a single app for your indoor treadmill runs as well (or primarily indoor runs, or if you use the iPod touch, then Nike+gps is a hands-down winner.

If you like tracking multiple activities, prefer more feedback options, and are using an iPhone in an area with decent gps coverage, then Runkeeper is a must-have.

Shortcomings: I really wish there were a shoe mileage tracker on either of these programs.  For now, I've downloaded a free app, but it would be nice to have that feature fully integrated.

Start the year off right, download a free or cheap app and get out there!