Marathon Guide: Tips for Spectators

What’s more special than watching your friends or family members run past you as you cheer your head off in support of an incredible achievement that only have handful of the population even attempt. All runners greatly appreciate any strangers cheering them on, when they see a loved one on the sidelines clapping with enthusiasm as you pass by. There is a great sense of support that the runner feels. So please thank you for cheering on the marathon participants.

 

Just as your runner trained and prepared for their race, so should you. Here are some tips that will make the most use of your time as you wait for your runner to pass by:

Preparing for the Big Day:

• To start, check out the race’s website for their guide for spectators. Since the course may change year to year, roads close off and other issues that occur along 26.2 miles. This page should provide the latest info to any adjustments. Most race sites will include the best spots to watch your runner.
• Start to check out the race’s website for their guide for spectators. Since the course may change year to year, roads close off and other issues that occur along 26.2 miles. This page should provide the latest info to any adjustments. Most race sites will include the best spots to watch your runner.
• Know how fast your runner runs. Have them give you an estimate of their pace, and even write out the times they estimate to be at each mile marker.
• Plan for the side of the road the runner will be on during that mile marker. Sometimes, you’re on the wrong side of the road, and you will miss your runner.
• Know what your runner will be wearing
• Some races now have apps for your smart phone that will give you updates to the major markers of the race, such as the times at the Start Line, 5k, 10k, 15k, 13.1 mile, 20k, 30k, 40k, and of course the Finish Line.

• Make your poster board signs big, bright and legible. Usually at the Race Expo, there is a station to make signs. Use words of encouragement. Names help distinguish your runner as special. I always love “Go, Dad, Go!”
• Cow Bell, everyone has a fever for more Cow Bell! Clang, Clang, Clang!
• Set your alarm clock that will allow you to get ready and arrive at your spot with plenty of time to cheer on all the runners.
• Bring water and snacks with you, just in case there are no stores around to purchase a beverage.
• If your runner requests that you bring their special formula or a bottle of Coca Cola, remember to bring it.
• Scope out the bathrooms and port-o-potties on the course map, just in case you don’t want to be part of nature.
• With bigger races you may need to fight to the sidelines and smaller races usually you can get close to the action without offending anyone.
• Dress appropriately, since it may snow, rain, be too hot, or too cold.
• Let the runner know what you will be wearing, make it loud and bright also.
• Get ready to applaud.
• Even cheer on the runners that you don’t know. Look for any names on their shirts and yell them out. Way to go! John or Looking good! Sally. They need support also.

• If your child plans to run with the runner to the finish line, make sure they are ready for the last 100 yards.

Most importantly enjoy yourself for the 4 to 5 hours. Know that you are an integral part of your runner’s team. Having the support and love is the only thing that gets a runner through a marathon. Keep up the great work, and see you on the course! Maybe next year we will be cheering you on as a runner!

Make any comments and additional suggestions below. Please visit runwithnoah.com

 

What Exercises to Do If You are Diabetic-Exercises for Diabetics?

In a previous article I wrote about a little about diet and nutrition for Diabetics. I am not an expert with a bunch of degrees and letters behind my last name, but I am a son who is really concerned about the health of my Dad. I do my best to research and explain to my Dad, what he can do to stick around, especially for the Grandkids!

Him being diagnosed with Type II Diabetes is not the worst thing in the world as long as he manages his diet and exercise. So here are some things about exercise and Diabetes. In addition, you should consult your healthcare team to review your exercise requirement to prevent, reverse or manage your diabetes.

When you exercise, your body needs extra energy in the form of glucose (fuel) for the exercising muscles. For quick forms of exercise like a short sprint to catch the elevator or train, your liver can release some glucose. However, as you continue to exercise, your muscles will want to use glucose at approximately 20 times the normal rate, which should lower the blood sugar levels.

Now for intense exercises, your body is being stressed and tells your body to increase the available blood sugar to feed your muscles. Diabetics must check their blood sugar levels to increase or decrease it. If your blood sugar is too high, then you should wait to exercise.

There are plenty of exercises that anyone can do including diabetics. It can be Aerobic or, Resistance/Strength Training. Here are a few examples of aerobic exercises;

· Walking is simple and easy, and for the most of us, it is something that is natural to do. Now for it to be beneficial to combat diabetes, you need to walk a little faster where your heart rate is raised for an extended period of time.

· Running.

· Biking. Spinning is a growing class.

· Swimming. If you can find a pool, you get all of your muscles involved with swimming.

Here are some examples of resistance that will help increase muscle and reduce body fat;

· Walking with simple weights will increase the intensity of the workouts

· Good old fashioned lifting iron. Go light in the beginning!

· Stretching will help with the flexibility.

A great example to get your sweat on are with programs like P90X, which includes a variety of aerobic and resistance training with simple dumbbells or bands. Insanity is another program that is very intense on the cardio and uses your own body for resistance. Turbofire combines different programs to get the results you want.

Tips to stay on track with your exercise program

· Communicate with your healthcare team on where you are with your exercise program to help you manage it.

· Keep track of your sugars and ketones.

· Know how different exercises effect your blood sugar levels.

· Start slow and gradually increase the intensity.

· Schedule to exercise 3 to 4 times per week, with a warm up of 5-10 minutes, workout 30 to 40 minutes and cooldown 5-10 minutes.

· Wear the proper workout gear and shoes.

· Workout with a partner, especially one that has diabetes. Because they understand the importance also.

· Be aware of your body and any injuries that may occur. Don’t be a macho man or woman!

· Hydrate before and after exercise to avoid dehydration.

· Be active all the time, like taking the stairs instead of the elevator, park your car at the end of the parking lot, lose the remote control and get up to change the channel (wait, should you be watching TV?). These short minutes add up and burn calories.

Some benefits of being active;

· Activity burns glucose and therefore lower blood sugar

· Increases flexibility making it easier to exercise

· Working out reduces stress

· Being active increases your energy levels

· Exercise increases good cholesterol (HDL) and lowers bad cholesterol (LDL) for a healthier heart

Make your commitment now! So your friend and family will benefit from your commitment to your life! Contact me to get you started on a Fitness or Nutrition Program and/or visit http://www.runwithnoah.com/ or http://www.noahlam.com/ for more information.

                  

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What to Eat if You are Diabetic-Diets for Diabetes?

According to the American Diabetic Association, approximately 26 Million adults and children in the United States of America have diabetes. Unfortunately, my Father was recently added to this statistic.

With healthy changes to your lifestyle, you can prevent or delay the onset of type 2 diabetes. Changes to your diet and increasing your level of physical activity that will maintain a healthy weight are important steps to reduce your risk of diabetes.

With diabetes, the body cannot produce or properly use insulin, and therefore there is an increase sugar levels in your blood, also known as blood glucose levels. So a simple way to assist in keeping a consistent blood glucose target range is with diet and exercise. If you do not control your blood sugar, then complications with your eyes, feet or skin can occur.

Like most people, regardless of being diabetic, we are always trying to figure out what to eat. Sometimes, we don’t eat the best foods because we end up eating what is convenient instead of each what is good. However, diabetics need to be very cautious with their diets, and that mean you, Dad!

You should always consult with your healthcare team or registered dietician to discuss and plan your diet, so you can continue to be successful with the food you choose. Typically the diet will focus around,
· Eat smaller meal portions spread throughout the day will help maintain your energy and reduce any fluctuation with blood sugar levels.
· Keeping track of the amount of carbohydrates (carbs)-evenly spreading the carbs throughout the day will smooth out any spikes or lulls in blood glucose.
· Eat a variety of whole-grains, fresh fruits and vegatables for fiber with a goal of 25 to 35 grams per day. Fiber delays sugar absorbtion, binds with cholesterol which may reduce the bad LDL, prevents constipation, and make you feel fuller.
· Eat less fat to lessen your risk for heart disease. Select lean cuts of meat, low fat dairy products, low fat cooking oils.
· Reduce drinking alcohol.
· Use less salt, which can be tough because a lot of our foods contain salt, so one best way to make sure your food has less salt is preparing your meals yourself with fresh ingredients and herbs for better taste without salt.
· Limit foods with high sugar content, look for food with a Low Glycemic Index.

Forveda’s Go-Paleo is a powdered nutrition formula designed to promote peak wellness by optimizing patients' intake of proteins, fats, carbohydrates, and micronutrients. The ingredients make this formula ideal for patients needing support with weight control, GI health, detoxification, immune issues, heavy metals, and muscle gain. Go-Paleo is made with exceptional quality whey protein, which comes from herds that graze on pesticide-free, chemical-free natural grass pastures. These milking cows are never given bovine growth hormone or any other hormones (No rBST or rBGH), genetically modified organisms or injected pathogens. This whey protein is never exposed to high heat temperatures. The result is the highest quality protein supplement, rich in immunoglobulins and lactoferrin. Free of artificial flavors and sweeteners, available in natural vanilla, chocolate, and strawberry.

Shakeology is patent-pending certified low glycemic index daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver.

Also, Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. It helps keep your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health. Shakeology comes these tasty flavors, Chocolate, Greenberry, and Tropical (coming soon!)

While these statements have not been evaluated by the Food and Drug Administration, and these products are not intended to diagnose, treat, cure, or prevent any disease. There are many testimonials and healthcare professional that support these products. Please click here to watch a video on Shakeology. Antioxidants and Phytonutrients to help counteract free radical damage that can lead to

Eating well and getting the best nutrients now is essential for living life to the fullest. Don’t wait for a diagnosis like diabetes to make a change that you know will benefit yourself as well as your family.

Please visit http://www.runwithnoah.com/ for more info.



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Finding Time to Exercise, Workout or Run-Where Does the Time Go!

As a Father of 3, husband, son, brother, business owner, entrepreneur, coach, partner, homework checker, clothes folder, dog walker, story teller, cook, dishwasher, bookkeeper, maid, chauffer, movie watcher, hugger, masseuse, volunteer, vacation planner, IT person, dreamer, runner and sometimes marathoner, I am pulled in many directions. However I know the importance of being fit. Being unfit would hinder my ability to do fulfill my roles, of which the most important is being a Dad and Husband!


As you know, being fit helps you create more energy so you can enjoy life. Why waste the day being tired or sick and spending the day at the doctor’s and paying doctor’s bills! You have a choice. Don’t let others take your hard earned money by being unfit, but that is another article!


Here are some tips that can help carve out some extra time to work out;
• Hire a babysitter that you trust to watch your little ones.
• If you belong to a gym, take advantage of their child care services. It’s less expensive than a babysitter traveling to your home. And they get to socialize with others.
• If you are running, use a jogging stroller. Usually when you increase the intensity, you can reduce the time to work out.
• If your kids are older, have your kids run, skate or bike along with you. You can have them be your support team that carries your water and GU.
• If you have a short amount of time, break up the workout. 15-20 minutes in the morning as you get up, and 15-20 minutes in the evening will burn calories. Many people like 10 Minute Trainer!
• Develop a childcare swap with other parents, where you can drop off your child as you go for a run.
• If your child is at an activity, like swimming, baseball, piano or soccer, you can run around the field or block and do some pushups or pull ups by the jungle gym. Remember the Abs!
• Most important, write it down in your daily planner. A planner will keep you accountable.
• Create a goal, like signing up for a 5K or a marathon, and work your way back, noting all the exercises and running you need to do to prepare for the race.
• Always show up. Be consistent, so people will know this is “me” time to recharge.
• Share your plan with everyone involved, because if you tell them it is important, they will work with you.
• Ask! If you don’t ask others to help, you will not receive it. Your friends and family may have other ideas that will work with your lifestyle.


Now go out and run! Have fun! Please leave other suggestions also!

Click here to Buy 10 Minute Trainer!
 
 
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Tips to Stay Motivated and Get Back on Track for your Health

It's funny how life sometimes get's in the way of a workout.  So often, we get so busy with work, the spouse, and being a taxi driver for the kids, we push aside our own health to tend to others needs.  So here are a few tips to get you back on track, because without your health, everything else will not happen.


1.  Remember why you started to workout, and think back on how you felt after you did your first round of P90X, ran your first mile, or powerwalked your way around the block.  Tap into your memories of what motivated you in the first place, and write it down.  Most importantly, keep that memo in front of you as a reminder.


2.  Plan your work and work your plan.  Setting up schedule will help you know what to do and when to do it.  Be specific on the workout, like run 5 miles at 10:00 pace.  A calendar is a must!


3.  Sign up for an Event. Having a deadline, can be motivation to get off your butt. Knowing that you have a race on the calendar, means that you need to prepare. Besides, you will most likely be raising money for a good cause.  Now go search for a 5K, 10K, 1/2 Marathon, Full Marathon, Swimming Race, Bike Tour, Triathalon, or an Ironman.

4.  The sum is greater than the parts.  Working out with a partner can help you stay accountable and continue on your regime that you set out to do.  Invite others to workout with you for more fun and encouragement.  Joining a group will keep you on track.

5.  While having a certain goal, like losing 10 lbs, wear that size 6 dress, or run a 5K in 25 minutes is great.  Writing your goal down and having a timeline, will improve your chances of success.  

6.  Sleep! It's amazing what enough rest does for your mind and body.  With enough sleep you will perform better than you would without the ZZZZzzzzz's!  So hit the sack, and get recharged!


Obstacles occur when you lose focus!


Please email me other suggestions!







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What to do with Skyrocketing Gas Prices, Save or Make More Money?

For my vehicle, the gas pump almost read three digits! I am so shocked that it might take over $100. Can you believe that gas prices may reach $6.00 this summer and possibly $7.00? The next few months will be a struggle to everyone and the economy. In addition to the hit to the gas tank, all prices for everything you purchase will be probably higher.

It’s a freighting time having dealt with all the hardships in the latest recession. This upcoming roadblock to the economy will put undue stresses on our recovery. This current gas price hike is going to put a damper on many of us. So what can you do?

Here are some suggestions to help save money.
· Car Pool with others at work or with other offices nearby
· Have the proper tire inflation
· Plan out your errands for a single trip rather than multiple trips

Here are some suggestions to make money.
· Time for spring-cleaning and have a garage sale or use Ebay, whatever is not sold, you can donate for a tax deduction.
· Get a better paying job
· Get a second job.
· Start your own business.

Starting your own business can be a daunting task, with a lot of thought and resources needed to get things off the ground. Approximately 95% of all businesses fail in 5 years. Those are rough odds. It’s quite scary to see all those empty stores in the strip malls around town

However, when you find the right opportunity that makes you feel great, and a game plan to help you succeed. Then chances are, you will be a winner!

One industry that is expanding is the health and fitness industry. With Healthcare Reform’s uncertain future and direction, we all need to take care of ourselves and be fit. So many people are turning to fitness and nutrition as the fountain of youth and stave off illness. Too many have not taken care of themselves, and now have decided to make the change for better health and fitness. It’s a growing trend.

Being in the medical supply industry, one thing I have noticed is that you want to delay the use of medical supplies. The products in this industry are necessity and you can avoid many of the products if you just take care of yourself.

Getting back to starting your own business. Here are some questions to consider:
· What kind of expertise do you need?
· What kind of capital do you require for the location and inventory?
· What kind of management skills are needed?
· Where can you set up?
· Can you over expand too fast?
· What about a website?
· What is your plan, for sales, marketing, operations, financial and etc…?

It takes a lot of thought and planning to open a business. So when I was introduced to a business that has no overhead, close to zero cost to start up, easily expandable, incredible support, and about $100 million worth of marketing (that I did not have to pay), I was excited to get my feet wet and jump right in to this incredible opportunity.

If you have heard about or done P90X, Insanity, Turbofire, TurboJam, or Power 90, then you are familiar with a company called Beachbody. Several years ago, with the incredible popularity of their fitness programs, the founders of Beachbody, Carl Daikeler and Jon Congdon had a decision to make. Should they take their business to the mass marketers like Walmart or Target?

They recognized that their customers wanted more support than the minimum wage employee at the big box stores, and created an opportunity for their current Beachbody customers to pay it forward. They provided a way for their very loyal customers to be able to share the positive experiences and create an income just by sharing.

In addition to possibly making over 6 figures, you are creating a healthier world!



Email me now to learn more about this risk free opportunity and transform yourself and other loved ones!



Watch the following video for some motivation




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Fuel Your Body-Post Workout Recovery Nutrition

You just swam 100 laps, pressed your barbell in a Les Mills class over your head. Spin your bike, Run 10K, or hopped around with Tony Horton in P90X, or bench-pressed a ton of weight like the incredible Hulk. Whatever you did to get your heart rate going and sweat pouring down your forehead, you need to have the proper nutrition to help you recover from your strenuous workout.


So if you notice that after a running race especially a marathon, you will see tables covered with cups of water. Well, it’s important to rehydrate to replace any fluids lost through urination and mostly the flop sweat. However don’t wait until the end of the workout to drink your water, you should also continue to hydrate during your workout also.

Now that you are not thirsty, you will need to replenish your muscle glycogen stores by drinking or eating carbohydrates. Glycogen is what fuels muscles to move. That is why Gatorade and PowerAde sponsor so many sporting events. I recall Gatorade being given out at the end of the New York City Marathon and PowerAde over at the Disney Marathon.

At the same time your muscles need to start repairing itself, so protein is needed to start the rebuilding process. Kara Goucher, Third Place Finisher of the 2009 ING New York City Marathon, said that her body would feel beat up after a training session. After her coach, Alberto Salazar suggested to include a protein drink did she start to recover faster

By adding protein to carbs, insulin facilitates the glucose uptake in the muscle and the conversion into glycogen, which helps absorb the protein to make repairs. In a study done by Dr. John Ivy at University of Texas, the 4:1 Carb to Protein Ratio should be taken within 15 minutes of finishing the workout for maximum performance and growth for the muscles.

The risk to your body by not rehydrating, getting enough carbs and protein is that you will be dehydrated, tired, have a weaker immune system, and damage to the muscles. Which in turn will make it much harder to recover and be ready for your next workout.

Some examples of the 4:1 Carb to Protein Ratio are
· Chocolate Milk, which will help rehydrate, has simple carbs and the right amount of protein, however does not include complex carbs, the protein most likely no be a high protein efficiency ratio, does not have the other vitamins for the body, and creatine
· Bagel and Peanut butter, is a complex carb and protein combo, but it’s hard to gauge the ratio, in addition, peanut butter can be tough to digest.
· P90X Results and Recover Formula really prepares you for your next workout by including simple and complex carbohydrates, high protein efficiency ratio, antioxidant Vitamins C and E and a small amount of creatine to boost performance.

Keep a journal of what you fuel your body with post workout, and how you felt the next day, so that you find the right combination to perform to the best of your ability. Contact a nutritionist should you need more assistance in fine-tuning your nutrition.

Now go enjoy your workout and take your post workout nutrition so you can workout the next day!



Sources


Dr. John Ivy, Research at Univesity of Texas, 2004


Amy Reinink, Running Times Magazine, 2009

Valentine's Day: Heart Ache or Heart Disease

Which is worst?, enjoying your gourmet 10-course meal that will make you gain a few pounds, or getting dumped on Valentine’s Day before you’re able to start your meal ruining all chances of eating that day. Well, it all depends on which is more important to you, having a fluttering heart or healthy heart. Not to say, the stress of being dumped is healthy for the heart. Nevertheless, a heart break is easier to cope with than any heart disease.

Without a healthy heart, none of the love that you want to experience would ever be possible. A real Valentine would want you to have a heart free of any aches or disease. In American, approximately every 39 seconds someone dies from heart disease and every year over 6 million are hospitalized due to cardiovascular disease.

I am no Casonova; its hard work for me to be romantic, just ask my wife. But when it comes to matter of the heart, I stick to the simple things to reduce the risk to Heart Disease and you can too.

Here is Five Simple Steps that anyone can do with just a little time and dedication:

Review Your Medical Records and History. See your physician to evaluate your risk for Heart Disease. This does not mean that if no one in your family has ever had heart disease that all of the sudden, you can go out and eat a cheeseburger, large fries, and a vanilla milk shake every day. During your consultation, you should review your blood pressure, your cholesterol levels and your risk for diabetes.

Stop Smoking. Avoid any kind of tobacco cigarette smoke, including low tar and low nicotine cigarettes, and secondhand smoke. Smokeless tobacco should also be avoided. The nicotine and chemicals found in tobacco narrows your blood vessels and increases the heart rate and blood pressure. The carbon monoxide from cigarette smoke replaces some of the oxygen in blood and forces your heart to work harder to supply enough oxygen for your body. Quitting smoking now, will reduce your risk of heart disease within one year, even if you’ve been smoking for a long time.

Manage Your Stress. We live in a stressful world with limited amount of time, work and a family to take care of. Stress needs to be kept in check and reduced. Meditation, breathing exercises, and other stress management are essential for preventing heart disease. Also, doing good deeds and volunteering for a charity are activities that can reduce stress, and make the world a better place.

Get Active. Like most of people finding at least 30 to 60 minutes to workout on most of the days in the week can be hard to squeeze in; though it is possible. Exercise helps maintain your healthy weight and can reduce your stress, blood pressure and cholesterol. Programs like Beachbody’s P90X, Turbofire, Slim in 6, and Insanity are examples of exercise routines that can be done at home, which saves time to go to the gym or when you encounter inclement weather.

Improve your Eating Habits. Knowing what you are eating can help reduce your risk for heart disease as well as your waist line. Developing a diet that includes 5 to 10 servings of fruits and vegetables, whole grains, fish with limited consumption of saturated fats (dairy, red meat and coconut/palm oils), polyunsaturated fats, monounsaturated fats, and trans fats (deep fried foods, packaged snack foods and margarines. Some supplements such as Omega 3 Fatty Acids and CoQ10 (Coenzyme Q10) have been known to lower blood pressure. Shakeology has been known to lower cholesterol and weight.

Make every minute count and enjoy life!

Keep your Running Shoes on your Feet

Those 2 extra holes on top of your running shoes have a purpose!

How to Properly Tie Your Running Shoes from Runner's World.com

If you've been having foot pain in your running shoes. Consider the way you are lacing your shoes

Click here to read How to Properly Tie Your Running Shoes from Runner's World.com

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• Get your own personal Coach to provide you with all the support, tools, and motivation you need to reach your goals.
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