TIMOTHYNOHE   112,011
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TIMOTHYNOHE's Recent Blog Entries

Make your own Motivational Poster

Tuesday, May 29, 2012

You have seen them. they're all over the Internet and reposted ad nauseum on Facebook. They are the Motivational Poster. Some are called de-motivational posters because they take the form but give a humorous or even opposite message from the Motivational Poster.

I read an article that suggested making your own. So I thought I would start.

1) Find a message you would like to get across
2) Find or create a photo that goes with your message
3) Using some kind of photo manipulation program mathe your message with your picture.

Pretty simple until you start to do it. "Paint me some flowers. Sing me a song you wrote. Tell me a funny story. Write an essay." They all sound easy. We know better.

But I tackled the challenge.

My favorite quote, my motto if you will, is St Francis of Asssi's "Start by doing what is necessary, then do what is possible, and suddenly you will be doing the impossible."

Last fall I got permission to use a photo of a couch dumped in a Savannah swamp.

For me, getting fit involved getting off the couch.



A good resource for strength training

Monday, May 28, 2012

I do a lot of running. When I am 100%, I do a lot of varied cardio - running, biking, swimming. There are other things I have tried, but I find that those three take up quite enough of my time.

The thing is though, man does not lose by cardio alone. Cardio tends to not build muscle. And building muscle is important especially as we age. As we age, we start to be less efficient about converting nutrients into muscle. Muscle has more blood flowing through it and that muscle helps to burn more calories even at rest! So we need to do strength training.

I do use SparkPeople's fitness page to help me with my strength training: www.sparkpeople.com/myspark/fitness2
.asp


I found this site at Greatist that suggests 50 bodyweight exercises. I'd give the list, but there are an awful lot to have to copy over There is nothing required for these but you: greatist.com/fitness/50-bodyweight-e
xercises-you-can-do-anywhere-030612/


Men's Fitness has an interesting article that explains why you might be strength traing but not gaining any muscle:
www.mensfitness.com/training/build-m
uscle/10-ways-lose-muscle


Here is Men's Fitness's list:
1. YOU DONíT EAT ENOUGH (FOR FEAR OF GETTING FAT)

2. YOU AMP UP YOUR CARDIO

3. YOU WORK TO EXHAUSTION

4. YOU FAVOR BODY-PART WORKOUTS

5. YOU SHUN STRETCHING

6.YOU ONLY EAT SPORADICALLY

7. YOU RARELY ALTER YOUR ROUTINE

8.YOU ONLY TRAIN WHAT YOU SEE IN THE MIRROR

9. YOU DONíT DRINK SHAKES

10. YOU DONíT GET ENOUGH REST



"Let's play two!" I ran a doubleheader!

Sunday, May 27, 2012

Ernie Banks, the long-time shortstop for the Chicage Cubs, was known for his catchphrase of, "It's a beautiful day for a ballgame... Let's play two!" expressing his wish to play a doubleheader every day out of his pure love for the game of baseball, especially in his self-described "friendly confines of Wrigley Field."

Well, I did just that today. MCVET, a veterans training program in Baltimore City, has an annual 5k and 10k races at Memorial Day weelend. They start the 5 k at 7:30 and the 10k at 8:30. So the really ambitious get to run both. I did it last year and I did it again this year. Great fun, though I must admit that the temperatur at the 5k horn was a hunid 73ļF. That's a little high. By 8:30 I would bet it was pushing really close to 80ļF. So it was two hot runs. But i did them in 0:28 and 1:01. A little slow, but it was hot ... and that's my story and I'm sticking to it.

Between races, this young woman was talking to me. "I gotta admire you. A man your age out here running two races like this on a hot day. I hope to be running races when I'm as old as you." Wait a minute! A man my age?? I haven't even reached the age whgere I would say "I'm not yet 60."

A man my age indeed. I did tell her about my heroes: Faujah Singh, 101 year old marathoner (retired); the Iron Nun, and 80 year old nun who runns Ironman Events; Ernestine Shepard the 75 year old body builder; and Diana Nyad, age 63 swimming from Havana to Key west, though pulled out of the water about halfway due to jellyfish stings, but still ...

Then on the way home, I saw the funniest beggar's sign ever on Conway Street near Camden Yards where people were beginning to come in for this afternoon's Orioles' game. Not content with "Disabled Viet Vet Homeless Please Help God Bless" this fellow went to creativity:

"Family kidnapped by ninjas
"Must take karate lessons if I want to get them back
"Anything you can give will help get them home
"Thank you and God bless."

I laughed so hard! Kidnapped by Ninjas! Oh my God, not Ninjas!

If I had had $5 I would have given it to him just for his cleverness.



How to Win Friends and Influence People.

Saturday, May 26, 2012

It's the title of a book by Dale Carnegie written in 1937.



It has been in constant use since as a self help guide especially for sales people. But the secrets/lessons in this book can be generally applicable. It's a favorite of She(WMBO). Having read it and applied some of its lessons, I highly recommend it.



Something happened today right out of his book: After the Weight Watchers meeting a woman approached me. She started by saying she needed advise and since I was an avid cyclist, she thought I would be helpful. She talked about her running. How she was thinking about participating in a duathlon. She bought a bike for $1000, but was afraid to take it down hills. She was thinking about taking it back. But you know? When she started running she only ran short distance, so maybe it would be a good idea if she just rode around her neighborhood. She has plantar fasciitis and would those bike shoes and the special pedals help? Of course they would because it would force her to keep her feet in the proper position on the pedals. Thanks a lot, you have been a great help answering all my questions. You are so knowledgeable about these things. My goodness look at the time, sorry to keep you so long.

Except, I didn't say a half a dozen words. I answered no questions. I just listened to her for thirty minutes. Attentively.

When Carnegie told a similar story (he was at a dinner party for four hours and his dining companion talked the entire time, he just listened and word got back to him that he was thought to be a great conversationalist) in his book, I doubted it.

Now I have a new friend.



Today my run was not so great.

Friday, May 25, 2012

Meh! It happens.

I rolled out of bed early as I had planned, dressed, had coffee, banana, and oatmeal and headed out the door. But for what ever reason I wasn't feeling it. Simply did not feel like running.

The rule is, "If you are supposed to run today, but you don't feel like it, get in ten." As in 10 minutes. Most times, say nine out of ten times, you get running, you catch your rhythm and you complete your entire run. If it doesn't happen, at least you got in 10 minutes of running. Better than nothing.

So I "pulled up my socks" (not really since they're anklets) and started to run. My schedule called for a 13 - 14 mile run today. But I just couldn't find my rhythm. It just wasn't there. I ran that first 10 minutes and I decided to see if I could find it, so I ran my first lap. That's about 3.7 miles . And it was slow, of course today was not meant to be anything like a race pace. Just s.l.o.w. a.n.d. s.t.e.a.d.y. When I was approaching the house, I realized, that was all I was going to get.

So that was that. And I am OK with that. Because I know there will be other days when I am scheduled to do 7 or 10 and it just won't be enough but I will have to reign myself in.

And!

Sunday I have two, count 'em, two races to run -- a 5k and a 10k. Fortunately at the same venue. (How would I do that otherwise?)



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