Celebrate the Holidays Without Gaining Weight

It’s that time of year again. Whether you celebrate Thanksgiving, Hanukkah, Quanza or Christmas; all of these holidays have one thing in common: Lots and lots of food! The average American gains between two and five pounds during the holiday season. Why? Fork to mouth problem! Here are some tips to keep from gaining that extra poundage and start the New Year off without having to make a resolution to lose weight.

Don’t Skip Meals. During the holiday season, a lot of people will skip lunch in anticipation of a holiday party or get so caught up in the festivities that they don’t take time to eat. When you go to a party really hungry, you tend to eat quickly and overeat.

Slow Down. Take breaks while you are eating to give your stomach a little time to discus with your brain how full it is. Amazingly, those that ate slowly and joined in the holiday conversation tend to eat less.

Watch your portions. We all know that holiday portions can border on enough to feed a small African nation. Use a smaller plate or just take one scoop of your favorites. That way you enjoy them all but eat less.

Pack up your leftovers right away. Especially if you are one of the cooks, grazing the leftovers in the kitchen can be a social over eating fest! Send leftovers home with your guests so you won’t be tempted to have a midnight snack.

Limit alcohol. Face it, the more you drink the more you eat! Save the calories for that sliver of pie you are craving.

Exercise as part of the holidays! If you can’t convince the family to run the Turkey Trot, take the clan for a walk after dinner. Enjoy the day and work off a few calories. If the weather is bad, Wii bowling as a family can be hilarious and help burn some calories.

Be Realistic. Starting a diet plan during the holidays is setting yourself up for failure. Try to maintain your current weight and plan for a weight loss goal in January.

Shop ‘til you drop. Not only will you be stimulating the economy and helping the recession, but you will be exercising! Have a healthy snack before or carry some granola bars so you won’t be tempted to visit the food court.

Fight the holiday blues. Many people get depressed around the holidays and tend to use food as an anti-depressant. Spend time with friends and count your blessings. Writing them down can help you realize even in down years, you have a lot to be thankful for.

Think of how happy you will be in January if you navigate the holidays without all those excessive pounds! Follow these tips and be diligent. You will thank me later!

Is Brett Farve Insane to Play Tomorrow?

I normally do not comment on football in my blog, but I have been asked this question so many times this week that it is comment worthy. For the record, even though I have allegiance to the New England Patriots and the Cowboys, I have always been a Brett Farve fan. He is the epitome of the endurance athlete as a football player, just like Cal Ripken was an example of the ever present endurance baseball player. (Yes, I love Cal too!) That aside, I think Brett is crazy to play tomorrow!

Why? First, he has two fractures in his foot and ankle. A stress fracture in his ankle and an avulsion fracture of his calcaneus (the heel bone). His ankle is already a disaster in which he has had at least 5 surgeries that we know of and has significant degenerative arthritis! Why make it worse? The season is a disaster and the Vikings are losing confidence in him. If he can’t move tomorrow, he is either going to get seriously hurt or get pulled by the coach. Why not sit voluntarily?

On the flip side, he probably needs an ankle replacement already. He could numb up his ankle, play, then risk crushing whatever cartilage was left. Stupid! And a bad example to younger football players. Face it: the season should be over and he should call it a career. (Which he should’ve done at the end of last season anyway!

Brett, don’t play. You risk hurting yourself more or at the very least looking more stupid that your antics have been in the last two years!

A Halloween Triathlon as the "Tri-Fairy"

Whew! What a weekend! The Dallas Athletes put on a great Halloween party at the Monster Triathlon in Keller, Texas this fine Sunday morning. After severe weather yesterday afternoon, the weather had cleared up to be perfect for racing. The start was in the beautiful Keller natatorium where the water is always a balmy 81 degrees. A lovely hilly ride (hills for Texas) through Bear Creek and finished with a run through the nature trails. What more could you ask for? (Maybe next year we could start at 9am instead of 7? Ha ha)

This year, I have been running long course triathlon and concentrating on the 70.3 distance, so frankly I was in no shape to race a fast sprint. I decided to have fun with the day and put on my costume. I was the “Tri-fairy” because it turns out they don’t make a Tinkerbelle costume in my size. I borrowed wings, a crown, and a magic wand from Sasha, my 4-year-old, and got a black tutu from Target. Add to that some ribbon on my hot pink bike and my costume was ready!

Tom was the race starter in his Burger King costume and we were officially under way. It’s amazing how triathletes really do come in all shapes and sizes! The youngest one I saw was 10 and the oldest at 78. Tall, thin and muscular all the way to looking like a small Sumo wrestler. It’s great to see so many people (almost 700) celebrating fitness and pushing the envelope.

The race is a favorite among the local tri-heads, but it also tends to draw a lot of first timers. My office administrator, Lori, was a newbie this morning. Not only did she push herself hard and do fantastic, but she finished in a virtual tie with me! I see many more triathlons in her future!

As for my race, I had a nice swim and was only run over by three guys. Got my costume on and went for a nice bike ride with 700 of my closest friends. Lots of comments when you are biking in a tutu with a crown affixed to your helmet and pink wings on your back!

Off the bike and on to the run! Tom announced as I went by the finish line that “This is Dr Crane, she treats feet and halitosis”. Very funny Tom! I only treat halitosis if your foot is in your mouth!!

Lori passed me on the run as I was jogging along giving lots of fairy dust to other runners with my magic wand. I sped up as she past me and finished just a few steps behind her! A good time was had by all!

Now it’s time to get busy and build some base for the winter s we can tackle the Inaugural Texas Ironman in May 2011. Tune back for updates from Janet and I on the road to Ironman Texas!

Run Happy!

My Kids Had Fun Doing Their First Triathlon!

Amazing fun this morning at the Monster Kids Triathlon in Keller, Texas. I am so proud of my daughters, Alex (12) and Caitlin (10). They worked hard, didn’t give up and finished with a smile! Donuts were the finisher prize this morning. The look on their face when they finished was priceless. They can now call themselves triathletes!

Dallas Athletes did a great job putting on the event and the volunteers were awesome. Imagine over 300 kids ages 4 to 13, separated into three groups; 4-7, 8-11, and 12-14. It was like herding cats to get them all to the starting line and then in the pool!

The littlest kids were adorable. Life jackets and a parent in tow are legal for under 7. Then they got on their tricycles or little bikes with training wheels and off they went for a one mile bike, then off the bike to run a half a mile. Just adorable were the smiling faces when they crossed the finish line and got their medals.

The older kids were much more serious and nervous, pacing the pool deck while the little kids got started first. Ages 8 to 11 had to swim 50 meters, and then bike 2 miles, then run a mile. Ages 12 to 14 had to swim 100 meters, then bike 3 miles and finish with a one mile run. The serious looks on these kids’ faces said they were not there just to have fun, but to compete!

The parents were an absolute treat to watch as well. It was very obvious that most were either runners or triathletes who had dragged their kids out of bed at 6am and were trying to infect them with the love of triathlon as well.

Tomorrow morning there is over 700 adults signed up to race in the Sprint triathlon version of the Monster Tri. I hope we all have as much fun as our kids did this morning. Run Happy….and Bike and Swim when you can!

I've Infected My Kids and They are Doing Their First Triathlon!

Wow! What an afternoon. My two oldest girls are doing their first triathlon tomorrow in Keller, Texas. We spend hours this afternoon running around, picking up their packets, getting new bike helmets (can’t bike with our skate board or horse back riding helmets according to the rules!), and finding appropriate gear. Luckily my 10 and 12-year-old can fit in my triathlon unitards (good thing I’m a midget ha ha). We even had to find swim caps.

Whew! Gear is all together and ready to go at 6am tomorrow morning. I’m excited. My first tri was at the age of 40! I’m glad my kids can get a taste of the sport I’ve come to love. The race is called the “Monster Kids Triathlon” and looks to be a lot of fun! They have competitors as young as 4 and as old as 13. Picture little kids on tricycles up to early teenagers. What a mix!

The adult sprint triathlon is Sunday, so we get to get up before dawn both days this weekend! I think I’m more excited then the girls, but my 12-year-old was telling everyone in school she was doing a tri and they were all impressed! Wish them luck! Will update with results and even pics!

I just hope they both have fun and maybe even want to do it again!

Run Happy! (and Bike and Swim if you please!)

Strategy + Execution = Success For Life!

Like many people in Southlake, Texas this afternoon, I was reading the new edition of Southlake Style magazine that came in the mail today. After the usual local nonsense, I came across an article by Harold Wilson of Multisport Coaching Systems about weight loss exercise programs for truly obese people. He talked about the fact that most articles spend so much time talking about the overwhelming numbers associated with obesity and of course the associated health risks, but almost never spend much time on how an obese person can actually lose the obese tag.

Harold spent some time talking about the people in the news that have successfully lost the weight (Think “The Biggest Loser” or Jared of Subway…heck, he is even going to try to run the New York City Marathon next month!).

The meat of the article discussed the keys to successful weight loss: strategy + execution = success! Wow! Isn’t that the key to just about everything? But wait, maybe Harold is on to something. I have runners that get so caught up in planning their training program that they have little energy left to execute it. Same goes for weight loss programs. Many people spend all their available energy in the planning, so they never get around to executing it!

So, I will reiterate to you Harold’s tips for weight loss and you will see that they hold truth in all exercise programs!

1. Save most of your energy or effort level for execution
2. Choose workouts that are smart and simple
3. Build your day around your workout and plan ahead
4. Educate yourself on the science of nutrition
5. And Remember these absolute truths:

Discipline is necessary
Consistency is key
Prepare your menu in advance
Do not skip workouts

Like many things in life, profoundly simple, yet simply profound! Thanks Harold!

PS. Since I shared with you Harold’s article, if you find yourself needing more advice you can find him at http://www.getfitgetfast.com/ or at the Southlake Larry North Fitness.

Seems Like Everyone is Running a Fall Marathon, Even Amani Toomer!

I was running around Grapevine Lake this morning at 5:30am and was amazed how many people were out and about. Seems like everyone was going around 20 miles today, so they all started really early. Everyone had a fall marathon on their schedule; some going to Lake Tahoe, some Chicago, some New York. And of course, a lot of people gearing up for the Dallas White Rock Marathon in December.

It is amazing how the marathon bug has bitten so many people! Even Amani Toomer, former New York Giants' wide receiver, is running the New York City Marathon this year for charity. I remember when I planned to run my first marathon in 1999, most people thought I was a little crazy, and the Cowtown Marathon only had less than a thousand people every year. Now, it seems almost everyone is attempting a marathon or two; and the local marathons are busting at the seams with entrants. The Houston Marathon even went to a lottery because it has sold out so quickly the last few years! Wow! So many runners and so many "training theories" for people to hurt themselves with!

Here are a few tips to keep you on the roads and out of my office:

Tip #1: Do not increase your mileage by more than 10% per week. The body grows stronger if it is stressed in small increments, but starts to break down if it is stressed too much. Studies show that increasing your mileage by no more than 10% per week will help you grow stronger without breaking you down. Avoid increasing duration and pace at the same time.

Tip #2: Always follow a hard workout with an easy one. The body’s like a cell phone. If you continue to use it without recharging, it will eventually wear down. By incorporating easy workouts or cross training into your program, you’ll allow your body a chance to rest and repair itself.

Tip#3: Add strength training to your workouts. Strength training is usually absent from most training programs, but cross training with weights is the only component that has been proven to reduce running injuries. Proper strength training can help you overcome muscle imbalances that lead to injury, as well as strengthen connective tissues that help support your joints.

Tip#4: Do regular self-checks. Tune into what your body is telling you. How do your muscles and joints feel? How does your breathing and heart rate feel? Are you straining to keep up your pace? Anything that doesn’t feel the same may be an early sign of overuse. Keep a training log of not only your mileage, but how you feel during and after each workout. Fatigue over a period of a few days is a huge red flag that your body is trying to tell you something.

Tip#5: Respond to pain immediately. If you experience pain during or after a workout, follow the rule of R-I-C-E (rest-ice-compression-elevation). Use an ice massage or cold pack for 10-15 minutes every 4-6 hours to relieve inflammation and swelling. Elevation is also quite helpful in the first 48 hours. Apply a compressive wrap and hang out on the couch for a few hours and rest. After 48-72 hours, if the inflammation has subsided, apply heat to help promote healing.

Tip#6: Do not take pain-relief medication to finish a workout! Non-prescription anti-inflammatory medications can reduce inflammation and pain, but they do not speed healing. Taking anti-inflammatories prior to a workout may decrease your discomfort and allow you to finish a workout, but they also allow you to overstress already damaged tissue. This can prolong the healing process. Pain is a sign you should not ignore!

Tip#7: Choose relative rest over inactivity. Active rest, or easy exercise, is better than inactivity because it stimulates blood flow and promotes healing. If slow running is painless, but picking up the pace is painful, then stick to slow running until you feel better. Or do other activities, like swimming, cycling, or aqua running until you can run pain-free.

Tip#8: Don’t wait too long to seek professional help. If your pain does not respond to a week of R-I-C-E and cutting mileage by at least 50%, see a sportsmedicine specialist. Not only can a professional help you diagnose and treat the condition, but they may also help you determine and biomechanical abnormalities that can lead to recurring injuries.

Tip#9: Try to maintain a positive attitude. You immune system fights injuries with a complex army of nutrients and special cells. But, you immune system doesn’t work alone. Your mind also has a voice in what goes on. Attitudes and feelings are organized in your brain to communicate with your immune system with chemical messengers. A positive attitude can go a along way to help speed healing.

Tip#10: Ease back into your regular training program. Remember, too much, too soon, too fast is what hurt you in the first place. It’s tempting to jump right back in where you left off, but your injured tissue may not be fully recovered. It’s during the first few weeks back that most runners get re-injured. Use the 10% rule to ease back into mileage….

Above all, have fun! Marathon running is a challenge that is mental as well as physical. The miles between 20 and 26.2 take determination, stubborness and probably a tiny bit of inner insanity! Whether you finish in 2 hours or 6+, you are still a marathoner forever after you cross the finish line!

Run Happy! And Injury Free!