Being Consistent: Finding the Time to Get Your Runs In

When's the last time you ran? I know I can be really consistent for a while and then life gets crazy and I have a hard time getting my runs in.

My advice is to plan it into your calendar as you would anything. Amazingly, when you do that, it WILL happen. You'll feel better about your sport, your goals and yourself. Even if you don't have much time, do something.

I was getting nervous that I hadn't run any decent distance lately since I have a half marathon coming up soon. I looked at my week and said, tomorrow I have two hours so that's what I'll do. Sure enough, it was in my calendar and today it happened. I ran 9 miles this am. It was a beautiful morning, clear skies and sunny.

Don't beat up on yourself that you haven't had the time. Just prioritize your runs as something for yourself within your week as a whole. You'll be glad you did!

Heidi J Cox

www.heidijcox.com

The Marine Corps Marathon: What Races Have You Registered For?

Don't be afraid to do it, just register. Running in any race is terrific experience for you. There are all sorts of races at various distances. Usually you get a cool shirt and some other free stuff with your registration. You'll meet other runners, challenge yourself and have a lot of fun.

My next race is the MCM Historic Half in Fredericksburg, VA.

Let me know if you'll be there!

Happy Running!

Heidi Cox

www.heidicox.com

Professionally Fitted Running Shoes

I'm here again to remind you all of the importance of getting your running shoes fitted to you properly. I have run after fitting my shoes myself and also after having them fitted for me.

If you are serious about your health and running you need to be sure to:

RESPOND TO THE SIGNS OF YOUR BODY
If you notice that you have new soreness like knee or foot aches that you didn't have before, you may need new shoes. The life of your shoes varies per person but on average, it is 6-12 months or 500 miles. Don't skimp on your health or you'll be out for a while due to an injury.

GET A GAIT ANALYSIS
Find a quality running store and have a gait analysis. I just had my second one done and adapted the shoes that I bought the last time. Your body may change a bit and the technology of shoes does as well. This is a free service so use it and enhance your running and health.

I just bought some new shoes and this process was very helpful to me and has significantly improved my health and performance.

Questions, suggestions, feel free to write a comment.

Have a great run!
www.heidijcox.com

Good Morning America: Sugar Poses Heart Risks

Here's a great article that was highlighted this am on Good Morning America. It is right in line with my previous posts on sugar and how it can negatively affect your body and running performance. Eat what you like but realize what is in the products you consume by learning to read labels so you are aware. People are stunned when I show them how much sugar is in their sports drinks and juices. Be good to yourself. At least if you have a doughnut, you'll know it is a sugary treat and not disguised as a healthy alternative.

http://abcnews.go.com/GMA/OnCall/added-sugars-pose-heart-diabetes-stroke-risk/story?id=10431132

Heidi J Cox
www.heidijcox.com

Will Smith on Physical Focus and More

I recently posted this to my business blog. Coincidentally I also read an article this past weekend in a health magazine about Will Smith. He was interviewed abput if he has a naturally fit body. He admitted a definitive "No" and that he works extremely hard in the weight room and more to keep his body fit. We often think that our favorite stars are born with their talent but usually it does take a lot of work for them to have their success. He's a great role model for anyone to be inspired by. Below is the blog I posted. Enjoy:


Will Smith is one of my favorite actors. I’ve loved his movies and always believed that he was a genuine person, which in Hollywood is hard to find!

Here’s a great video where Will talks about his work ethic and his dedication to making the world better. As a person in this world, you can be inspired and learn from Will Smith. Enjoy the video and then get out there and be part of the change you believe in. As Will says, don’t ever let anyone tell you that you can’t do something!

(A Big thanks to Carlos Aponte, a fantastic leader and friend, for forwarding this on to me!)

http://ping.fm/ahc4H
Have a great Sunday!

Heidi J Cox www.heidijcox.biz

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Posted in 1 | Tags: attraction marketing, goals, home business, leadership, MLM, Will Smith

Appreciating the Gifts of Life (Don't Get Too Focused on the Raisins!)

I was running today in the 84 degree heat, however, I had a need to have a "relaxing run." I find that it helps me get my focus off the trivial things of life and appreciate the "bigger picture." I just returned and felt it did just that. Funny I should read this very appropriate and related note from the Pastor of our church. Whether you run, go to church or both, I thought you might enjoy it as I did:

"This past Monday, I got a Golden Retriever puppy. He is nine weeks old and his name is Makai (a Hawaiian word meaning “toward the ocean.”) My wife, who spent several years of her childhood in Hawaii, named him. I call him “Mak” for short.

I had forgotten how much fun (and how much work) a puppy can be. When Mak is not in his crate I have to watch him constantly. He can so quickly wander, and because he is still in the process of housetraining, he is prone to “accidents” if I don’t get him outside in time to “do his business.”

This morning, Mak was with me in the kitchen as I was packing my lunch. I was making a ham and cheese sandwich and my puppy was looking up at me with his “puppy dog eyes” licking his chops. I wanted a small piece of ham from the sandwich I was putting together and I was going to give him a small piece of ham as a reward for being a good dog. But suddenly, Mak noticed a dried up raisin that had fallen on the floor and was just out of reach under the refrigerator. Mak feverishly scratched and whined and tried to get his nose under the refrigerator to get that raisin. At the same time, I was trying to get his attention so I could give him a nice piece of ham. But he wouldn’t respond to me. He was obsessed about that raisin. I finally gave up and just put the ham on my sandwich.

I thought about how we are all sometimes like Mak. We get so focused and sometimes obsessed about “lesser things” that we miss out on some of the best things that God has for us. I don’t know about you, but there have been times in my life when I have been preoccupied with the trivial raisins just out of reach and missed out on the wonderful gifts that come from the hand of God. And like Mak, I am quick to wander.

One of the reasons I value our weekend worship services so much is that it helps me get my focus where it needs to be. I find that when I pull away from everyday life and settle down in God’s presence, I find the peace and perspective I so desperately need, and I am then better able to discern the truly important things from the lesser things."

Taken from Pastor Notes, Senior Pastor Mark Miller, EUMC.ORG

Have a great weekend!

Heidi J Cox
www.heidijcox.com
www.heidijcox.biz

Sugar Content in Food That May Surprise You!

Even though we run, it's ok to have our sugar. I believe it is very important that we are fully informed, though, so we can make the choices we'd like to make. We are often deceived by expensive and slick marketing to think things are better than they seem. Here are a few examples:

1.Krispy Kreme original glazed doughnut -- 10 grams

2.Ben & Jerry’s vanilla ice cream -- 16 grams

3.Starbucks caffè latte grande (16 oz) -- 17 grams

4.Subway 6″ sweet onion teriyaki chicken sandwich -- 17 grams

5.Yoplait original yogurt -- 27 grams

6.Vitamin Water (20 oz bottle) -- 33 g

7.Oscar Mayer Lunchables crackers, turkey & American cheese -- 36 grams

8.Coca-Cola Classic 12 oz can -- 39 grams

9.California Pizza Kitchen Thai chicken salad -- 45 g

10.Jamba Juice blackberry bliss 16 oz -- 49 g

11.Odwalla SuperFood 450 ml bottle -- 50 g

12.Starbucks caffe vanilla frappuccino grande (16 oz) -- 58 g

Enjoy your runs and feel free to splurge but know what you are splurging on!
Here's the rest of the article.

http://articles.mercola.com/sites/articles/archive/2010/04/15/shocking-sugar-content-of-common-food-products.aspx

Enjoy your day!

Heidi J Cox
www.heidijcox.com

Weight management sector to benefit from economic recovery

Here's an interesting article that does relate to running. We run because we enjoy the sport and we want to be healthier. What we eat can help us or hurt us as we are developing as individuals and in the sport. Even in our difficult economic times, weight management is "in."


Weight management sector to benefit from economic recovery: "The wellness revolution may have done little to trim the waistlines of American men, women and children, but economic recovery should speed the process according to a new market report from Packaged Facts."

Heidi J Cox
www.heidijcox.com

Marine Corps Marathon Registration Begins Today!

Have you ever thought of running the Marine Corps Marathon? Many of you have already, several times. Registration begins today and it fills up fast. There are also several shorter races hosted by the MCM as well that you can view on the site:

www.marinemarathon.com

Enjoy!

Heidi J Cox

Time To Get Running!

Hi and welcome to the end of your procrastination! The weather has finally started to get nice and people are outside again. If you look, you'll see a large increase in those runners outside too! The best part is that the beauty of Spring will distract you from your pain! The sooner you start, the better. Here is my advice, from personal experience before you start:

-Start Slow! You don't want to overdue on the first day or week. Your body needs time to adjust, so just set small goals and stick with them.
-No need to run daily. Run every other day and do something in between with different muscles. Don't forget to give yourself a day off!
-Make sure you stretch. This is very important-stretch before and after you run.
-Get the right shoes. Go to a running store and have a free gait analysis. The right shoes will make all the difference-believe me!
-Make sure you give yourself enough water before, during and after your run. Stay away from the sugary drinks and caffeine.

Enjoy the outdoors and happy running!

Heidi J Cox

Happy Easter/Passover/Spring Break

Just a note to wish everyone a blessed few days with your families. Enjoy the nice weather and some time to slow down and appreciate life. I plan to run tomorrow am as the sun is coming up.

Heidi J Cox

Finding Sugar on the Label: Not As Easy as You Think!

In my last post, I referred to an article on sugar. Dr. Mercola is very knowledgable and helps us to see the difference between marketing and the real truth. Once you educate yourself, you will become a label reader as I am today. The first challenge is to know what you are looking for. The second is to be able to recognize it! For example, we all know that sugar adds fat and calories to our beverages and food. What many of us don't know is that we are consuming a great deal more of it than we think!

When you read labels, look at the order of ingredients. Those ingredients listed first are in the highest concentration in that product. In processed foods and most beverages, sugar is in the top three! Sugar also can be listed under another name. Anything that ends in -ose- should be suspect such as sucrose, fructose etc. These are man made sugars, worse for us than the original sugar (more to come on future posts on this).

Also look carefully at the grams of sugar PER serving size. Many people miss this. For example, a Vitamin Water has 13 grams of sugar PER serving. However, the 20 ounce bottle is considered 2 1/2 servings! That is 32.5 grams of sugar for a Vitamin Water!! I think you get the idea. Do some of your own investigating and let me know what you find out!

Heidi J Cox