I have numerous routes for my runs and bike rides that I use all year long no matter what the weather. While on these routes, there are a consistent yet small number of people that I have come to recognize. However, with the recent break in the weather, these routes are now packed with people on  intense missions to get  fit. I would go as far to say that the majority of these “new people” have not been consistently active all winter long and are headed for more inconsistency and eventual injury than they are results.

The main cause for this is the age old mistake of trying to do too much too soon! Folks, bless your hearts for your enthusiasm and efforts to get out and get active but if you want to establish a consistent routine of activity and to do so without nagging injuries due to starting out by doing too much too soon, please start out slow! Start by doing shorter, less intense bouts of activity so that your body can slowly acclimate to your newfound zest for activity!

It only takes 4-6 weeks to get your body safely acclimated to activity and ready to pursue longer, more intense forms of activity. If your goal is to enjoy the weather all summer long without shinsplints, pulled hamstrings, pulled groins, sore low back muscles and aching feet….start out slow and/or consult a professional to help you get started on a safe and effective program of exercise!

Do this and who knows, on one of my next runs or rides on a rainy day when most people decide to stay inside and do nothing…you and I will cross paths on a bike trail and quickly nod to each other as we bask in our respective “Exercise Zones!” Sound good?…. well it won’t happen if you are on the couch sore from starting out with activity you aren’t prepared for. Start slow, stay consistent!

If you are looking to get started on a fitness routine or returning after a long layoff, it is very important to start out slow! The most common mistake is jumping into a very intense workout routine that you are not prepared to start or finish!

The more effective format is to start with less intense forms of activity that will allow your body to slowly build up its ability to adapt and progress over time. This ensures long-term success and lower risk of injury that many people suffer from due to doing too much too soon. It is hard to imagine but starting off slow and letting this natural adaptation process take place will get you to your desired goal much faster than trying to force results with things such as bootcamps or other high intense exercise formats. These training styles should only be used when you have already built a solid base of conditioning. Once your foundation is established, you are then prepared to add more intensity to your endeavors.

Just 4-6 weeks of basic conditioning can be a great step in the right direction for building a solid foundation that will support years of positive results and consistent progression. Make sure you address balance by focusing on cardiovascular fitness, strength training, flexibility and of course…disciplined nutrition!

Don’t be afraid to ask for help, so go to your nearest gym and consult with a fitness professional that can help you draft a simple plan for getting started. Don’t be shy, don’t be lazy, be creative, be consistent and keep an open mind!

Go Getem!

There is a common misperception that when you are consistently active, fit and eating healthy, the days of fighting hunger and the potential for over-eating are over. That couldn’t be further from the truth. Being in great shape doesn’t move the universe for you or spare you from the requirement of constantly having to discipline yourself with regard to your food intake.

I adhere to a consistent schedule of exercise that has me performing numerous sports with weightlifting, cardio training, flexibility and skill training to support those sports. All this activity requires energy and food is obviously the source of this energy. With all of this activity, my nutritional requirements are very high and I consume a lot of food to both sustain and recover from my activities. Even at this level, I must make sure that I stay disciplined because trust me, after tough training and sport sessions , I get very hungry and I must stay focused on my goals in order to make wise choices.

I choose foods that are minimally processed and nutrient dense which is great for giving me that “full” feeling, not to mention flooding my system with the highest quality nutrients needed for recovery and progression.

If you have been fighting hard to get and stay in shape, it is important to remember that the process of disciplining yourself never stops, so embrace that fact and keep doing your thing! Go Getem!

Viewers of my television segments keep asking me what types of things they can use to kill their appetite. When you are very active, your appetite is the trigger to get you to consume nutrients to support that activity but no matter what your situation, whether you are a weekend warrior, someone looking for weight-loss or a professional athlete, it really comes down to you disciplining yourself to feed that appetite the foods that are needed to fuel activity and recover from it at optimum levels.

Protein Shaker Cups

One of my favorite tools is drinking a balanced protein shake 2-3 times per day. This isn’t any ordinary shake, it consists of a high quality, no sugar protein mix with almost 40 grams of protein and no fat. I balance this out with a 1/2 cup of uncooked oats or 1/4 cup of natural Oat Bran. This gives you a second to none balance of muscle building, muscle recovery protein paired with a top-level carbohydrate that is hard for your body to metabolize, thus not producing a sugar spike to your system. These quality carbohydrates also provide fuel for all of your bodily systems and activities.

The added benefit of this balance is that it really fills and lines your stomach which gives you a satisfying, full feeling for about 1 1/2 to 2 hours. I have one shake in between breakfast and lunch at around 9 or 10am then another after lunch at around 230-330pm. Sometimes if my schedule is tight, I may have another to replace a meal.

Many people just use protein thinking it will satisfy them but carefully measured, raw carbohydrates will really increase satisfaction and nutrient density.

Don’t waste time with blenders, this is about getting nutrients to the system wherever-whenever, not creating a frothy milkshake like mom used to buy you at your favorite fast-food restaurant when your were a kid! All you need is a can of quality protein, the raw carbohydrates I mentioned, some protein shaker cups and bottled water.

Buy a bag to carry the ingredients and take it with you wherever you go. Don’t opt for fast-food convenience just because you are too lazy to prepare your supplements. Take charge, create your convenience and head toward your goals. Go Getem!