Racers: The Little Simple Things Mean a lot when getting racing fit
Seems like I am always talking to people by email individually, or at the gym or at the track answering questions on the hard part of fitness: getting started. The myth that I think hurts many racers and non-racers a like is that getting fit is about huge sweeping changes in lifestyle. The truth is that the changes which are necessary are specific to each person. The truth also is that there are small habit changes we can all do that will make huge differences that have nothing to do with killing yourself for hours on end in the gym.
You have heard me harp continuously about the importance of finding an eating plan that fits your unique energy needs as a racer. Without that, Racers Workout is just a way for an unfit person to get exercise yet remain out of shape. Crap eating means crap fitness. You also have to take care of the mind. I am extending my offer to anybody that wants to own my eating system for elite racers. It is called "Top Fuel Nutrition" and you all are lucky I am in such a giving mood. Pretty soon, it won't be free and the total price of the Racers Workout will be going up. Grab that intro price now.
Here's what I call Russ' Little Big Fitness Tricks List:
1. When you get up in the morning, stand up and take ten really deep breaths. This will speed up the mind.
2. Drink a glass of sort of cool water, 6 ounces or so before you have the coffee or juice.
3. Do not sit down after you get up in the morning for at least 10 minutes. Walk the dog, empty the dishwasher, throw water on your face, or whatever. This will wake you up faster than if you go sit right down in front of the TV.
4. Drink a 6 or 8 ounce glass of water before you sit down for any meal. This will regulate how much you eat. You will eat less but still be totally satisfied. Over time this will really aid in weight loss.
5. Stay on your feet for 20 minutes minimum after any meal. This greatly aids in digestion. Sitting down right after eating is horrible for digestion and actually leads to more unnecessary snacking.
6. No food after 7 pm unless it is heavily water based: Fruit is great, especially pears, oranges, bananas, plumbs.
7. no computer within 5 miles of your bed. In fact, I hate people reading in bed too. Try reading in your easy chair for 5 or 10 minutes late. You'll fall right to sleep when you go to bed. Sleep is huge. Recent studies show lack of sleep promotes belly fat.
8. Stop everything in the middle of a busy day and think about nothing but your big picture in life. Where do you see yourself in a few years? what do you ideally want to be doing? Where do you want to be living? I am telling you that nothing has upended more great plans than getting bogged down in the small details and stresses in life. Spend 10 minutes or so a day being self-indulgent on just your future wants.
9. At the gym or at home working out, remember that something is better than nothing. If you just can't do it on a particular day, stop and substitute in something active but fun. A bike ride, a nice walk to get an ice cream (it won't kill you!), play catch with the kids. Movement is a habit and it will make you fitter. A formal approach like Racers Workout is important for peak results, but it is part of the larger habit of being an active person.
10. Take 10 minutes or so and concentrate on something that can make someone in your world have a better day. Pick up the phone and call them, do a chore or task they need done, consider others. This frees your mind and you will find when you return back to business of getting fit, it comes easier and your results are better. Problems or obstacles are not unique to you and you alone. Experiencing this will freshen your mind.
Now let's get working out, improving and living our dreams!
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