The main thing is to keep the main thing the main thing. - Stephen Covey


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Monday, November 14, 2005


I have had a few folks ask this week about diet so I thought this would be a great time to start a blog on fitness and nutrition. For many of us, we are heading into a holiday season that is notable for its indulgences. It is really no mystery why Flu season follows closely after! Also, if you want to get a head start on that New Years resolution without all of the self loathing, here are some easy tips to apply now!

Eat 5-6 small meals a day. These meals can be glorified snacks but eating this regularly will help to keep your metabolism humming quickly. Try to get 4-5 servings of Green Leafy vegtables throuout the day and a protien source at every meal. I use Champion Nutrition Whey Protein as my protein suppliment. It is a clean protein source and it tastes Great!

Drink a gallon of water in the course of a day.

Sleep 6-8 hours every night.

RELAX!! Stress releases cortosol - a hormone that helps retain FAT. Meditate, stretch, breath deep, or whatever you do to release the built up tention inside. No, chocolate is not an appropriate stress reducer. Neither is smoking.

Find a physical activity that you like and do it every day. Just because you don't belong to a gym or hate jogging dosen't mean you have to miss out on the benifits of exercize. Walking, biking, swimming, team sports, shoveling snow and chopping wood are great cardio activities. Sorry, but jumping to conclusions, dodging responsibility, and running off at the mouth don't count.

Hmmm, eat, drink, sleep, relax, and get physical - sounds like taking care of ourselves is a lot more fun than we use to think!

So what is your health regime and how are your results?

All Things Possible!


  • At 12:21 AM, November 15, 2005 , Anonymous DaveW said...

    Thanks for the heatlh tips Chris - I don't know about anyone else but I always appreciate any tips and ideas on fitness I can get - more so when they come from someone who obviously takes care of himself.

    My regime is pretty basic - 3 to 4 days of weight training alternating with cardio - at least that's the theory. My schedule seems to keep me from working out as often as I like but I realize that's just an excuse! I've gotten better about being more regular in my training and find that even when I'm "on the road" I can usually get a workout of some kind in, even if it's just a brisk walk or jog I believe that a little activity is better than none at all.

    Too bad about jumping to conclusions not counting as exercise though - it's my favorite activity (lol).


  • At 9:31 AM, November 15, 2005 , Blogger Christopher Showerman said...

    Hey Dave!!

    Good on ya (as my aussie friends would say) for keeping up with your regime. It can be a bear to stay focused and motivated when you are traveling either for work or pleasure. I find that when I make exercise the first thing on my to-do list every day, it is sure to get done. I am also lucky enough to have a great workout partner that meets me at the gym at 5:30am and keeps me honest too. Some mornings I crawl out of bed to meet him just to save face! Once I make it to the gym, the exercise is the easy part!!

    Keep up the great work!!

    All Things Possible!

  • At 12:44 PM, November 15, 2005 , Anonymous Ute said...

    Hey Chris,

    we have a joke in Germany that getting your eyes open in the morning is already an exercise!

    I am with you, if exercise is (almost) the first thing you do in the morning, it will get done. Later in the day so many things can come up or you just make up excuses.
    I usually go swimming before work two or three times a week at a pool that is almost on my way to work. Though at the moment it is closed due to repairs, but hopefully it will reopen again in December.


  • At 3:51 PM, November 15, 2005 , Blogger Christopher Showerman said...

    Brrr!! I hope it is an indoor swimming pool - or you are in the tropical region of Germany!

    Swimming is one of the best overall exercizes for your muscles and your cardiovascular system. And it is a great non-impact activity for folks who can't bear a lot of weight on their joints too.

    It's also a great way to work off all of that irresistable Bavarian Chocolate Bark.


  • At 9:10 PM, November 15, 2005 , Anonymous Ute said...

    You bet it's an indoor pool!!! Although I was born in winter I do like it warm and cozy!

    Glad you like the chocolate bark!


  • At 9:36 PM, November 15, 2005 , Anonymous DaveW said...

    What? There's a 5:30 in the morning now? When did this happen?

    As you might guess from my tongue in cheek response I'm not really a morning person. But, I do have to agree that exercising in the morning does insure that the exercise gets done! Especially the cardiovascular work - my toughest challenge though probably the most important.


  • At 8:27 AM, November 16, 2005 , Blogger Christopher Showerman said...

    LOL! - Yeah, they just added 5:30 am for Daylight Savings Time. It's something new they are testing out in limited markets.


  • At 9:42 PM, November 16, 2005 , Anonymous daveW said...

    Just noticed that I didn't post my results as Chris had suggested in my first reply - even though I am still carrying too much fat (mostly the result of poor diet) I am a big proponent of regular exercise, too. At the risk of sounding a little egotistic, I have to admit that thanks to my weight training and cardio I've found that even at my 'advanced' age I'm generally healthier and stronger than most and my joints don't hurt!

    The only drawback is that I'm the one most likely to be asked to open a jar and/or lift things.

  • At 7:15 AM, November 20, 2005 , Anonymous MBP said...

    Chris, what about those of us who are NIGHT OWLS?

    Sleep, while we know it's essential to get enough ZZZZs, is elusive sometimes for late-night folks!

    It would be great if the Power Nap concept could creep into the culture, don't you think?

  • At 8:48 PM, November 20, 2005 , Anonymous DaveW said...

    Power nap? Why stop there? Let's bring back the afternoon siesta! At least nap time...


  • At 9:57 AM, November 21, 2005 , Anonymous Jaschenka said...

    How about crawling into a cave at the beginning of Winter and don't come out till Spring starts..?!

  • At 1:47 PM, November 21, 2005 , Blogger Christopher Showerman said...

    And miss all those great winter sports like sipping hot coco and avoiding the outdoors?

    Seriously, there are two points in our daily cycle when our energy levels are at their highest - one is first thing after we wake up and another about 10-12 hours later. These are the best times to work out energy-wise. Of course, as Dave pointed out, any workout at any time will provide benefits as long as you do it!!

    All Things Possible!

  • At 8:49 PM, November 21, 2005 , Anonymous DaveW said...

    Speaking of winter sports - one that I discovered and really enjoy is cross country skiing (aka Nordic skiing). Not nearly as exciting as alpine/downhill, but it can be done without a hill or mountain and is a great aerobic workout without the stress on the knees.


  • At 5:45 AM, November 22, 2005 , Anonymous Jaschenka said...

    'Sipping hot coco' is now officially a sport? Count me in!!
    There is a lot of Nordic walking going on over here, and instead of with Nordic skiing like you mentioned, Dave, you don't need snow for that. I understand Nordic skiing (or 'langlaufen' as we call it) is even more intense than skiing and indeed better on the joints.
    I love winter hiking, by the way. Can't wait for my skitrip this January to take the dogs up into the mountains again!

  • At 9:48 AM, November 22, 2005 , Blogger Christopher Showerman said...

    Do you snowshoe out there Jaschenka, or just go it in regular shoes? If you already have the dogs, I'd just hook them up to a sled, sit back, and enjoy the ride!

    Hey Dave, you're in Michigan right? Do you have snow there yet? I know the weather has been a little unpredictable these last few years.


  • At 11:58 AM, November 22, 2005 , Anonymous MBP said...

    Chris, you skipped over my comment about "Power" naps...There truly is restorative power in sleep. When our culture goes on humming 24/7, a brief 20-minute Power Nap can improve both mental and physical productivity. I think the idea is akin to Dave's "siesta" that some cultures enjoy, but for Americans the power in napping is still under the radar. A nap can be an effective stress reliever, much like taking time out for meditation. Many creative and productive leaders and inventors were known for their penchant for napping. MBP

  • At 7:25 PM, November 22, 2005 , Anonymous DaveW said...

    I understand that there has been some snow on the west side of Michigan's lower pennisula, but no appreciable accumulation on my side of the state (lower southeast). I did see a few flakes the other night though so I may have to get the old snowshoes and skis out sooner than I thought!


  • At 7:33 PM, November 22, 2005 , Blogger Tjader said...

    As Chris pointed out, mornings are an excellent time to exercise for a variety of reasons. For one, exercise has a nasty habit of stoking even the most resistant metabolisms. If you workout at night then try to come home and go to sleep, some of you (not all but some) may find yourselves lying in bed studying the stucco lumps in your ceiling until your metabolism slows.

  • At 7:39 PM, November 22, 2005 , Blogger Tjader said...

    One more thing, find yourself a good, strong, dedicated, workout partner. You'll be less likely to flake if you know someone is waiting for you. (and will berate you unmercifully if you don't show up) I found a great one and even though he abuses me with startling regularity, I still get good results!

  • At 8:44 PM, November 22, 2005 , Anonymous Sue said...

    Reports are we'll be getting our first snow of 2-3 inches Wednesday, just in time for Thanksgiving travel in SE Michigan. Happy holiday season everyone!

  • At 8:46 PM, November 22, 2005 , Anonymous DaveW said...

    I've gotta totally agree with Tjader - a workout partner is a great motivator. The best workouts I've had - and the best results - came when I was working out with a partner. If you can find a good partner with the same dedication and goals as you - hang on to him (or her as the case may be).


  • At 9:51 AM, November 23, 2005 , Anonymous Jaschenka said...

    @Chris: No, I don't use snow shoes (assuming you mean the tennisracket things) for hiking but sturdy hiking shoes with good grip, because you need those on winter hikes. And yes I have two dogs, but they are Border Collies, known for herding, so if I'd try to put them in front of a sleigh they'll do anything to work their way behind the sleigh to 'herd' it forward, and that would not get us anywhere..As long as there are no snowshoes in doggy sizes I'll stick to walking on the winter paths..
    I know a friend of a friend (!!) who lives in Michigan who had snow already. Not sure what area, somewhere near Petoskey (hope I spelled that right?).
    And I believe the subtropical part of Germany *wink* had it first snow too.

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