It's here--2008, go for it!!

Recently I read a very good book by one of my favorite "leaders", Lee Iacocca, titled, "Where Have All The Leaders Gone?" While this book was not about physical fitness, it was more about fiscal fitness and just outright leadership or lack thereof, in our great country. One of the chapters was devoted to his nine(9) C's of leadership. While I will encourage everyone to buy his book and read these nine C's, since I will not go into them on this site; however, I will simply say his 9 C's prompted me to come up with my own 14 tips to read prior to embarking on any fitness program.

Now that the new year is here and you want to establish a new you, let's explore my 14 tips with an open mind and enthusiastic spirit:

1. Please note my previous recommendation of getting a thorough medical checkup. Even if you are not over weight and appear to be somewhat fit, remember the heart muscle may have been sitting idle for some time. So, find a good doctor and one that is open to exercise and fitness. Also, if you meet resistence from one of these characters, change doctors!! Unless of course it is a true medical problem that can be substantiated.

2. Make a committement of at least 12 months to my fitness program, since I feel that you really will not get the results you want from anything less. Remember the ole saying I mentioned earlier about the building of Rome. This 12 months will also give you the time to make this a healthy lifestyle decision and will integrate it into your daily life. It will become a matter of habit that will benefit your health for the rest of your life.

3. If you happen to battling obesity, it is very imperative that you consult with a dietitian, and possibly a coach(beyond me). When I say obesity I am not saying just a few pounds over your recommended weight, but when the scales go way over, like 40 lbs or more. In the case of obesity you are talking some serious problems that your body would go through, including the stress on joints, your heart, etc.

4. My training plan of 2-3-20 will get you started and then you can vary from that, add to it, or consult with more sophisticated plans. When I first started with triathlons(triathletes are made not born) I used the do each discipline 3 times per week for 30 minutes, to start with. But as I progressed I needed more in depth training. I then consulted a triathlon coach and he gave me some very detailed workouts. So detailed that I had trouble understanding what I was doing and it took all the fun out of it. Since I wanted both aspects of triathloning, to be fit for the sport and compete I also wanted to enjoy it. Consequently I took the complications out of training and adopted the programs to fit me and still gain in the sport.

5. Making yourself accountable in your fitness program is very important. Make the committement for the 12 month program, write it down and make a contract with your self to do this for whatever reason that will motivate you to start and stick with it. Remember it is your life you will be enhancing. The new year is the time, do not procrastinate.

6. Good nutrition should be part of this new fitness program. You say, "well I don't know what is good for me and what is not!" I think that is a bunch of bull and real good common sense will tell you not to eat fried foods all the time, and the elimination of fruits and vegetables is not a good thing. The most common diet among endurance athletes is the 40-30-30(40 carbohydrates, 30 fat, 30 protein) with some variances to that. Remember that your body has to have fuel and it gets the fuel from what you eat and drink. Water consumption is very important since our body is 70% water and must be replenished. It is also felt by many experts that water is great brain supplement and by taking one half of your weight will give you the total number of ounces of water you should have a day, i.e. 160 lb person needs 80 oz. of water. It should be noted that you should be taking in this water while on your walk, run, treadmill, bicycle, etc.

7. When going out for the 20 minute exercise always check your heart rate and keep it below the suggested 75% of maximum. This is called pacing and should be taken seriously. As you gain more experience at this and have the feeling of your body it will become more second nature. The main thing I would like to emphasize is that you don't go out too fast and get discouraged. Take it easy, then as you gain physical strength you can increase the pace.

8. While I feel that you must rely on yourself to get this fitness program done, some will find that training with a friend or even in a group is more fun and will make you committ. If that is the case then do it by all means. Go to a fitness club, a social club or maybe you play bridge and your bridge partners might want to get started in something. Sometimes the numbers game of more the merrier is a sound program. But, the down side is that others can discourage you and maybe not show up when you have something scheduled and it encourages you not to do the workout. So, beware and be comfortable with how you embark on this with others. Rember it is your life style we are concerned about.

9. At some time I would like to see some cross training in your program. While building the heart muscle is the most important part of training I would also like to see some cross training, i.e. light weight training for the muscular and skeletal systems and thereby providing harmony to the whole body. Possibly some Yoga could be added, but this will all be added at a later date and no earlier than after the 6 month of your 12 month program.

10. One of the most important tips I think in any program of life is to write down what you have just physically accomplished, i.e. after your first 20 minute exercise please write it down in a daytimer or note book. This will be the beginning of your healthy fitness lifestyle and must be reccorded. Do this everytime you exercise. No big long dissertation, just, something like, "20 minute walk, felft great, weather wonderful, noticed things in the neighborhood I have never noticed before, etc."

11. While you are doing your fitness workouts you are establishing self discipline. This self discipline can have application all through your life. Remember the biology guy who I helped lose all of his weight to retain his military commission, well he established some new self disciplines in his life that helped him to finish his advanced degree. Congratulation you are on your way.

12. Alternate your area of exercise if you go outside, i.e. if you chose to walk/run instead of going out of the house to the East each day, change and go West just for a change of scenery. If you go to a gymn and use the stairmaster, change side of the room if possible. Go for some variety if possible.

13. Always listen to your body, if you have some kind of pain in the ball of your foot take particular note of it. Don't just ignore it and gut it out. There is a difference between pain and injury. Generally pain will stop after your body gets warm, but injury will persist during the exercise. If the pain persists it might be necessary to consult your exercise friendly physician. First aide for any painful area could be treated with ice, heat, massage, chiropractor, etc. Just stay tuned!!

14. The proof in the pudding will be how you feel during this transformation and how you look after the initial 12 months. Yes, please note this is the first 12 months of the rest of your life. I will want to know how you feel about yourself, how you feel physically, how you are approaching life, and has this new 12 months of exercise made a difference?

Go for it!!! It is your body!!!

Mike Greer