It’s now a three year tradition we do the family Super Bowl Squares. This year we have some new people in. This is such a fun way to create family interaction.
Almost Game Time
The Joy of Family and Exercise
One of the things I believed I am called to do is help people enjoy the benefits of exercise in their lives. I also believe many of us in the fitness industry feel the same way. For me there was no better place to start than within my own extended family. Yesterday was a huge day for us out at the Surf City Half Marathon and 5K in Huntington Beach CA. We had six family members participate in the 5K who had never done an organized event before. My wife Elizabeth, my daughter Hannah and I did the half marathon.
This all started back in October when I organized a Walktober Step Challenge for the family and has continued to blossom. We now have 11 people in our Family Strava Club where we can recognize and encourage each other daily. About half of us are on MyZone so we can encourage there as well.
The link between physical health and mental health are well documented. Getting regular exercise you enjoy, being out in nature, and having a strong social network are key components. We can do so much to help each other’s mental and physical health with just a few simple steps, like inviting friends and family to participate in an event you are doing. The 5K group went to breakfast after and started planning their next event and how they want to improve their times. The ball is rolling and that makes me very happy. We have the opportunity to help each other make this the best year ever.
As for me – I ran a 1:46, which is OK but it was top 10% in my age group and top 9% overall out of 8,200 runners. I haven’t raced since pre-covid so it’s nice to be back. #fitness Myzone® Strava #runner #mentalhealth #mentalfitness #fitnessmotivation #fitnessinspiration
Approach Your Fitness Like Beating a Video Game
I was talking to a friend the other day who is an avid gamer and also happens to work in the video game industry. When I talk to him about his gaming and leveling up, or acquiring new items in a game he just lights up. He was in San Francisco for a work trip and I was telling him all the cool places he should go while visiting. He said he would have to walk like five miles to see all the things I had on my list.
In my head I am thinking that’s a pretty cool 5 mile route. In his head he is not sure he could make it.
That got me thinking how being fit gives you access to places and experiences that others don’t have. The fitter you are the more ground you can cover in a given period of time and the more you get to see and do. Much like a video game, the better you are the more in the game you get to experience.
As people’s fitness improves as does their confidence to explore and try new things. This opens up all new worlds of life enriching experiences IRL- in real life.
Just start, you never know what you will discover even in your own neighborhood.
Crissy Field
Apple Rings for Motivation
Apple does a great job of creating a series of motivational awards and badges to help people stay on track. Personally I like the monthly challenge. Last year I made it 10 of 12 times.
In the past I haven’t been 100% focused on this, but this year I’m going to hit it.
Some months are easier than others, this one I had to pay attention to. My challenge for you is to also see if you can collect all 12 too. There is still time in January, check your Ring app on your phone to see how you are doing. #fitness #motivation #health #fit
Winter Cycle Workout
One of my favorite things to do is to create new workouts that are challenging (hard) but still fun. On a recent rainy Saturday morning, the day I usually do my long bike ride outside, I was relegated to the Stages stationary bike in the garage. It’s a great, I would just rather ride outside.
This cycle workout was inspired by two friends Jarod Cogswell and Yancy Culp, who together created the DEKA Competition under the house of Spartan Racing. I linked it so you can check out their format which is very creative and cool. I knew I wanted to ride at least 2.5 hours and I wanted to shake it up with some additional conditioning. So here is the imagery. I did a 30 minute warm up, get things flowing ride before I got into it. Then I used most of the DEKA stations and adapted the best I could. The idea is you do a DEKA station off the bike, then jump on the bike and ride 3 miles to the next station.
I like to do distance as an interval rather than time because it rewards hard work. Each of the 3 mile bike segments also became its own unique mini challenge. Below I outlined each of the strength stations and each of the bike sections.
End of the ride I had 41 miles, 2.5 hours, and a really good overall, whole body workout. Don’t be afraid to mix things up. It makes for fun workouts where the time flies by and you get a little butt kicking along the way.
#DEKA #MyZone #Cycle #Stages @MyZone
2023 Year End Numbers -Celebrate Health
2023 was a big year for me celebrating my 60th year on the planet. I’m particularly proud of last year’s numbers because I took measures to stay healthy and it paid off big time.
I focused on stretching, rolling, and vibration therapy on the recovery side. For strength I really emphasized core and ab work and some basic whole body strength training.
Run Miles- 1,221
Bike Miles – 5,022
Not everything I did was captured on Strava. There were quite a few walks, a few hikes, and none of my strength workouts. That’s ok, you get the gist. Let’s keep working hard on our health and fitness, there is no better ROI out there.
Boise Workout Adventure
I had the opportunity to go to Boise this week for our quarterly Black Box VR meeting and I will tell you this is the time of the year when Boise shines. It’s light early and late, it’s warm but not too hot and the trails are clear and ready.
Day one I decided to get up to Table Top Rock, where the giant cross is that overlooks Boise. I used Strava maps to calculate my route from the hotel down town.
I ran in a clockwise location running as much trail as I could on my way out and took the faster street way back.
The climb to the top is no joke, 1 mile at 10% average grade. Yes there is a Strava segment for it.
The view at the top is well worth the effort. I was very pleased with myself because I didn’t walk any part of the climb, which was a mental challenge.
I took a moment to say a prayer of gratitude for the opportunity to experience this wonderful adventure.
I highly recommend this trail when you get to Boise. It’s very well marked and well kept. I was out there early on a Tuesday and there were a lot of friendly people and dogs out there.
Stay tuned for Day 2 workout fun
Cannon Beach Oregon
We took the 1 hour drive from Portland out to Cannon Beach and boy is it worth it. After breakfast at the Pig and Pancake we started our beach walk at Haystack Rock.
We walked south down the beach and took in the wonderful sites and sounds. It’s a very easy Beach to walk on and we were super fortunate with the weather. I highly recommend the beach and little town.
60th Year of Life
This year I am turning 60. With such a big birthday it has me reflecting on my life currently and what I still want to accomplish. I’ve heard this point in life called the third act. That’s a nice way to look at it. The third act is where all the track work laid in the first two acts gets you closer to the best part of the journey.
Here is what I know. I want to keep exploring the reasons God put me on this earth. I want to keep striving toward my full potential, and I know I want to continue to have a positive impact on the people around me.
More to come on this but that’s it for now.
Santa Barbara Get Away
Elizabeth and I decided to make a quick run to Santa Barbara during the holiday week. Part of any get away for us is getting out for an early workout. Here is my write up from the day.
Rainy morning so we decided to make the morning workout a walk. To spice it up we picked two spots on either side of town as our destinations. First Helena’s Bakery for tea and scone, then up to Handlebar Coffee Roasters for coffee and muffins. Such a fun morning.
