Fit2Fat2Fit Blog: 10 Truths About Exercise

title-fall-fitness-12-week1. Burpees never get easier. Ever.

2. Ibuprofen and ice are your friend.

3. Getting up early to exercise gives you more energy (which you need to get up early and exercise.)

4. If we could see ourselves doing bear crawls, inchworms and pushing a board, we would laugh hysterically.

5. We do run because something is chasing us — things like obesity, heart disease and diabetes just to name a few.

6. No pain, no gain. But pain is still a pain.

7. If sweat is your fat crying, mine must be throwing a hissy fit.

8. Money spent on good shoes is cheaper than knee surgery.

9. Money spent on exercise gear is cheaper than heart surgery.

10. Exercise is like bacon: It makes everything in life better. (Bacon, of course, means you have to exercise more.)

 

 

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Monsters

My son and I were watching the local news and he turned to me and said, “All the news has on it is one shooting after another. I guess monsters really do exist.”

I looked at him and felt a wave of sadness crash over me.  A part of my heart wants my child to remain a child forever.  I wanted him to think that monsters are something that just come out on Halloween. But he sees the world for what it is — a beautiful place that is at the same time vicious and cruel.

Sunday’s cold-blooded murder of a visiting professional fisherman Jimmy Johnson has rocked this city once again.  It was senseless and random — and very frightening.

It’s frightening because it reminds us that monsters really do exist. And you never know when one will cross your path.

Bless the friends and family of  Mr. Johnson. I pray the police catch the monster and swiftly bring him to justice.

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Fit2Fat2Fit Blog: Day 26

title-fall-fitness-12-weekI had an epiphany while in the weight room this morning. Of course, it was nearly 30-years too late for my football career, but I think it’s a pretty astute observation (particularly for 5 a.m.) :

Football games are won in the weight room.

I know, I know, football games are played on the field.  Obviously game-day effort is the final decider of the final score. But it’s the little things done before hand that makes the difference. The sweat you pour into preparation waters victory.

It’s a good metaphor for life, too.

Every morning when I work out, I become more disciplined. More focused. I have more energy. I learn to give maximum effort. I learn to fight on and not quit.  Exercise sharpens the blade.

When Clark tells me to do an exercise correctly, I listen. If Paul is unhappy I don’t do a curl correctly, I adjust.  If we are running sprints, I bust it and try to come in first (I don’t because I am slow, but I finish respectfully.)  Putting in effort at 5 a.m. is my warm-up for the rest of the day.

In my career, I compete against people who are equally (or more) talented than I am. But if I do the work beforehand, I will come out ahead.  Exercise teaches me how to prepare.

Life is won in the weight room. And while running the stands, doing planks, burpees, mountain climbers, Indian runs, sprints, bear crawls, inch worms, and ladder runs.

 

 

 

 

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Fit2Fat2Fit Blog: Day 25

title-fall-fitness-12-weekWell, it’s halftime and time to review our fitness game plan. After some reflection, I’m making a few alterations to my plan. I’ve suffered from fatigue this time around (just being dead-dog tired all the time) and need to change a few things in my life.

1. Cut out sugar.  Eating clean is important and sugar is my crack cocaine.  But it’s basically poison and my body pays for the instant high I get from it.

2. Run more. I only ran four times last month. I need to up my mileage. One way I’m doing that is running three laps before the workout.  I’m going to start doing some evening runs along the way.

3. Push even harder on the stations.  I’m in good enough shape to do the exercises. Now I need to focus on doing them right.

4. Drink more water. I think part of my fatigue is that I am constantly dehydrated.

 

Today was a good workout. Clark gave us the killer core combo with lots and lots of sit-ups. I did everything.  Then we moved to Morgan’s station.  Managed to chips and salsa all the way to the hash successfully.  Ran with the weight, flipped the tractor tire and ran and did my pushups. My shoulder held up.  In fact, today was a shoulder-intense day (with lots of bear crawls). But the real test for the shoulder was the weight room.

And it passed. In fact, I normally take a couple of ibuprofen before I workout. I forgot this morning and while the shoulder popped and was a little sore, it held up good.

It was a great way to start a Monday!

 

 

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MRBA Free-For-All

Good morning! Let’s start off another week strong!

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Life’s Lightning

1383751_10153341599530721_1234108193_nSmoke permeated the Delta sky, turning the cobalt blue sky gray. Farmers were burning off the last of the season’s copious corn crop. Thanks to ethanol, Prince Corn had  recently dethroned King Cotton, making the land around the town of Greenwood look more like Indiana than the Cotton Capitol of the world.  In the middle of one of those fields, a grand white Victorian home sat beneath five massive  oak trees. Two older ladies drank their afternoon drink and watched a gray, striped cat play erratically in the front yard.

The tattered-looking tabby suddenly ran head-first into one of the oak trees, temporarily knocking him out.  The two ladies watched. One in horror. The other just shook her head and said,  “Percy ain’t been the same since lightning struck that tree he was under.”

The cat shook his head twice, got up and ran into the tree again.  He finally made it past the tree and ran into the bushes.

“Just dumb as a sack of hammers. But any cat that can survive getting hit by lightning has my respect.”

Thelma Lynn Jones related to her old cat Percy. She, too had been struck by life’s lightning.  She had been attacked  while on a date when she was 20. She had been in a car wreck in her 30’s that killed her husband. She had survived breast cancer when she was 45.  Her oldest child died in the Gulf War.  Thelma Lynn Jones’s life  had hit its own oaks trees and she kept going.

A crop duster lazily flew across the smoky sky, spraying a lone cotton field.

“Isn’t that Angie? I thought it had crashed” Frances Smith had known the pilot with the plane named Angie. He had recently crashed his crop duster near Indianola.

“Yeah, he’s back flying again with a new plane — the Angie II.  Tough old bird.  Told me a plane crash couldn’t keep him out of the air.”

“He’s crazy.”

“Yes. Been that way since he lost his wife. Guess life’s lightning struck him, too.”

Life’s lightning.  Those instantaneous flashes when life changes in a dramatic and sometimes tragic way.

A man on a bicycle rolled down the gravel driveway.  The cat bolted out in front of him, causing him to tumble into the grass.  The cat, unscathed, ran back into the bushes.

Thelma Lynn called out to the missionary. “You OK mister?”

The young man, dressed in a shirt and tie, dusted off his pants and his pride.

“Good afternoon ladies. Have you got a few minutes to talk about the Lord.”

“Depends. Would you like a drink?”

The missionary looked at the bottle on the table and said, “No thank you ma’am, I don’t drink. I just would like to ask you ladies a simple question, ‘Do you know Jesus?”

Thelma Lynn pointed to Frances and said, “She went to high school with him.”

If looks could kill, Frances Smith would be picking crops at Parchman.

The young man awkwardly laughed, not knowing if it was OK to laugh at such  a joke.

“No, ma’am, do you have a personal relationship with our Lord and Savior Jesus Christ?”

Thelma Lynn walked down to the missionary and put her harm around him. They walked together up to the porch.  “Young man, I know Jesus. I know God. I talk to both of them every night when I wake up from my nightmares.  I cry out for their help when the Devil comes to attack me again. I ask them to lift me up when I see my husband’s bloody and smashed face as it stuck through the windshield. I plea for Their mercy when my own cells try to kill me.  I fall to me knees as I watch my son lowered into the ground every night. Yes son, I have a personal relationship with our Lord and Savior Jesus Christ.  If I didn’t I’d be crazier than that cat.”

The cat ran out of the bushes and back into the tree, knocking himself out yet again.

The missionary sat and watched as the crop duster danced across the field.  It’s yellow paint stood defiantly against the gray sky.

“Like a smooth stone in a stream, my faith is strong, beautiful and a product of my turbulent life. But you want to know something, I wouldn’t have it any other way.  The worst times in your life are the seeds for your best moments. I’m sure you can’t tell me anything I haven’t learned the hard way. It’s about Grace. It’s about forgiveness.”

Frances looked at her friend and said, “Forgiveness?!? I can’t believe you just said I went to High School with Jesus. If I went to school with Jesus, YOU went to school with Moses.”

The missionary looked at the two ladies and said, “Mind if I join you?  I want to hear more about your lives. ”

“Want that drink now? We have some lemonade.”

The missionary nodded with a smile.

And on that warm fall Delta day, a crazy cat jumped into a missionary’s lap and fell peacefully to sleep.

 

 

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A Wonderful Life

1385594_10153367674405721_1095356460_nOne of my favorite movies is the Frank Capra’s classic, “It’s a Wonderful Life.” Just in case you’re the one person on Earth who hasn’t seen it, it’s  the tale of how Clarence the Angel shows suicidal George Bailey  how bleak the world would be without him.  It’s a powerful movie with an even more powerful message: We change people’s lives whether we realize it or not.

Last night I had the honor of saying a few words about a real-life George Bailey named Jimmy Riley.

Jimmy was a husband, father, man of faith, U.S. History teacher, avid cyclist and firefighter.  He was also one of my cancer heroes — and even though melanoma took his life three years ago, he continues to inspire and touch lives. (Mine included.)

I first met Jimmy soon after my own melanoma surgery. After I had finished speaking at Magee’s Relay for Life, a tall, thin man came bounding up to me with incredible energy and a huge grin.  He stuck out his hand and said, “Hi! I’m Jimmy Riley and I had melanoma, too. It was 20-years ago and I’m fine! You’ll be fine, too.”  And at that moment, I felt my fear melt like an ice cube under the Mississippi sun.  A man I had just met said I’d be fine. I believed him.

That was Jimmy. Always positive. Always giving hope.

A few years later I got a call that shocked me. Jimmy’s melanoma, dormant for so many years, had come back with vengeance.  But as I hung up the phone, I believed Jimmy would whip it. While melanoma is a tough foe, Jimmy Riley was tougher.  Every phone call left me hopeful and inspired.  He’d talk about the latest surgery or the new plan of attack. He spoke about the love of his family. The last time I saw him, he told me about a trial drug that had shrunk and reduced the number of tumors in his liver. I knew he would beat the beast.

But the beast had other plans.

On June 14, 2010,  Jimmy Riley left behind a beautiful wife, two amazing boys and two devastated communities with holes in their hearts.

1391516_10153367787855721_2145405575_nLast night Magee honored all firefighters with a new firefighter’s memorial.  It was one of Jimmy’s passions to get it built and one of his former students and fellow firefighter, Phillip Magee, took over the project when Jimmy passed. I was able to say a few kind words about a person who had given me hope and lifted me up during my own dark time. I met his family and friends and got to hear more about Jimmy’s amazing life. One story, told by his cousin, really showed me who Jimmy was.

As a EF-3 tornado bore down on Mize High School in 2005, Jimmy saw the approaching storm and quickly got everyone to safety on the first floor.  The tornado ripped the top floor of the school building.  Miraculously, there were no injuries. For his heroism,  Jimmy received the act of Valor Award from the Mississippi Firefighters association in 2005 for his courageous actions after the storm.

To some Jimmy was a hero. But to Jimmy, he was just doing his job. That was Jimmy.

Because Jimmy Riley truly was George Bailey. By his actions, he touched lives.  I know my life would have been more empty without seeing his example of faith, hope and optimism. I know Magee and Mize would have been lesser places. Like a pebble thrown in still pond, the ripples his life created are still be felt.  Melanoma took his life. It could not take his spirit.

We all should be Jimmy Riley.  We all should use our lives to touch and improve the lives of others.  That would be an amazing memorial to an amazing man.

To Jimmy Riley: A man who truly lived a wonderful life.

 

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Ten Miles in Pictures

The alarm rudely went off at 5:30 a.m..  I battled with myself to wake up and barely got out of bed. I’m thankful I did — Little did I know, today would be one of the most beautiful runs I’ve ever run.  It all began with this:

1390501_10153365561925721_630929829_nAt mile one, I was about to leave my neighborhood.  The rising sun had painted the sky with an amazing range of colors. The calm water tickled the land.  My heart rate was starting to rise due to the humidity.  Or because of the breathtaking sight before me.

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I emerged from the woods (after running on a crude footpath.  At mile 2, I cross the Natchez Trace and watched as the sun battled to overtake the low clouds on the Ross Barnett Reservoir.  A photographer had a tripod set up, looking to capture the sun’s dramatic entrance.

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The sun did not disappoint.  After surviving cancer, I vowed to catch as many of these as I could. It means I have been given a gift. The gift of another day.

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The humidity was thick as syrup.  As the air cooled, fog began to roll in.  This is at mile six — about an hour into the run.  My socks were soaked by this point. You may think it is gross but trust me, it was worse for me!

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At mile 6.77, the transmission lines and towers looked like Japanese robots from the 60’s. The fog began to thicken like pudding.

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The Ridgeland Multipurpose Trail parallels the Natchez Trace and offers a scenic place to bike and run.  Here the fog is starting to creep across the Trace like a cat after its prey. I had about three and a half miles left to run at this point.

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A small neighborhood lake usually makes for a peaceful place to reflect on the day. This morning, it was shrouded in a blanket of gray.  This is at mile 8.  I wrote a short story about this lake called The Prayer Dock.

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At mile 8.77, I stopped on a small dock in the Simmons Arboretum. This is looking toward the Natchez Trace. A flock of geese headed noisily toward the Reservoir.  This view never gets old.

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Ten miles and done!  My feet were tired and my shoes were soaked. I just sat on my front porch and allowed my heart rate to beat back down to normal. My Brooks Beast running shoes probably weighed a half-ton each — but I felt satisfied. I had just seen some of the most amazing sights in less than two hours.

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SHORT STORY: R.E.S.P.E.C.T.

rip_imageA small child struggled against the tide. He was thrashing, gasping and treading water to keep his head above the surface. A rip current had pulled him out to sea and now he was tired. It was time to literarily sink or swim.  Quitting would have been easy. All he had to do was silently slip beneath the waves.  But something inside of him wouldn’t allow him to do that.  He slowly began to kick his legs as he moved his arms.  Everything fell into synch.  Movement that was once frantic became purposeful.  Stroke, kick and breath. Stroke, kick and breath.  He felt strength return to his body.  Fear was replaced with hope.  He swam parallel to the shoreline, pulled himself out of the rip current and slowly headed to safety.

Peter woke up from his nightmare with a start.  Thirty years ago, he was the small child who nearly drowned at the beach. But this was the first time he had revisited that frightening day.

Sweat drenched his sheets.  He looked at the alarm clock. It as 3:30 a.m.

Peter’s wife Ann snored gently next to him and their dog Bob rolled over, snoring as well.  Neither realized Peter was awake.  Like so many years ago, he was struggling.  He was at another breaking point. And he felt alone.

He was thrashing around in the water once again. The past year had been a struggle.  He remembered the day he had been downsized. He had gone to the office like every other morning.  Sure, there had been layoffs, but he was too important. He was his job. But his own pride blinded him to the train headed his way.

“I’m sorry Peter, we’re going to have to let you go.”

When he lost his job, he lost a part of himself.  He was back to being the small child thrashing around in the water.  As he looked at blurry numbers on the alarm clock, he knew it was once again time to learn to swim. The next morning, he would take action.

“I’m surprised to see you, Peter.” The professor leaned back in her chair. Tenure meant she had a magnificent view.  Just outside of her window, hazy mountains loomed over the university’s campus. A warn sunbeam illuminated floating dust.

“I’m surprised to be here, Dr. Guardian.  In fact, I thought I’d be somewhere else today.”

“Like at work?”

Both sat silently.  Peter nodded.

Dr. Guardian rubbed her chin. She had been an executive at a Fortune 500 firm and a marketing guru before she decided to enter academics.  And she was the one professor in five years who had challenged Peter. She made him do better.  She saw his ability.  That’s why Peter had returned.  All because of five words:

“You can do better Peter.”

Peter remembered that’s what the professor had said when she laid the first test down on his desk. Peter had scored a 95.

“You can do better Peter.”

Peter looked up at his mentor as she said it again and asked, “But how? I’ve lost all respect for myself.”

Her eyes twinkled. “Ah, RESPECT.  I feel like busting in to a little Aretha Franklin.”

“Please don’t,” Peter said half jokingly.

“Seriously. You need a little RESPECT. R-E-S-P-E-C-T.”  The professor sang it off-key.

Peter knew his mentor was going somewhere with this, but just wasn’t sure where.

“Come with me.”  The professor beckoned as she headed out to the door.  “If I am going to be your teacher again, let’s do it in a classroom.”

G-2 was an underground bunker of an auditorium that normally sat 300 students. Peter remembered how many good naps he had taken in that room.  But today, he knew he’d learn a lesson of a lifetime. He looked up at the screen where the professor began to write.

R.E.S.P.E.C.T.

“Now, what is R.E.S.P.E.C.T.?  Simple.  Let’s break it down this way.” The professor began to write on the screen as she talked. “I really miss chalkboards, by the way.”

“R — Reliable.  You have to become reliable. Do what you say when you say when you are going to do it. That will give you an edge in this world. Honesty has to be your foundation.It will make you different. And better.”

Peter began to feverishly take notes.

“E – Effort.  This is the secret sauce. You are going to have to work your butt off. I know you are capable of it.  Of course, it has to be purposeful effort. But we’ll get to that in a minute. The bottom line, though, is that if you stop, you sink.”

Peter nodded.  The professor’s example hit close to home.

“S- Service. You have to provide and be a service to others.  QUIT thinking about yourself all the time.  It’s OK to take care of yourself.  Zig Ziglar said it best, “You will get all you want in life, if you help enough other people get what they want.”

“P – Planning. Which leads to purpose. Peter, this is your weakness. If it hadn’t been for me, you would have never gotten out of college. YOU must have a plan.  You HAVE to set goals.  There are a thousand great books on goal setting out there but let me sum it up to you this way — goal setting is the purposeful strokes you made when you started swimming when you were a child. You have to have a REASON to do what you’re doing.”

Peter remembered that day at the beach and underlined “Planning.”

“E – Enthusiasm. Energy. Excitement. There are enough Eeyores in the world. Trust me — I know I’m sick of complainers. Yes, times are hard. But the goal here is to be different. To stand out.  A smile and a little enthusiasm will make you special.”

Peter thought about how many times he had complained and gossiped at this old job. What if he had been different?

“C – Contentment.  This one is a little confusing for some, but trust me, you have to have peace with who you are.  It’s OK to want more. But if you don’t have contentment, you will never find happiness.  Life’s too short, son. Trust me.”

The professor looked at her wrinkled hand and then continued.

“T – Trying new things.”

Peter said, “You couldn’t come up with just one word?”

“No,” the professor said, “because this is too important!  Peter, you got comfortable at your job. You stopped trying new things. You sat down in your comfort zone and took a nap.  YOU have to keep changing. I loved being an executive and was well compensated for it. But I woke up one day and realized I wanted to teach.  And it has brought me rewards beyond imagination.”

Peter had thought about all of the honors the professor had received.  She was one of the toughest and most popular instructors on campus.

“Peter, you have constantly reinvent yourself.  The world won’t stop changing because you won’t.  You said you had lost respect. Well, there you go. ”

Peter looked at his notepad.  He had also recorded the professor’s lesson on his phone.

R.E.S.P.E.C.T.

He felt his strength returning.  He shook his mentor’s hand and charged out of the auditorium and into a new life.

One year later, the professor heard a knock at the door.  Peter stuck his head in and said, “You got time to see an old student?”

“More like a successful author,” the professor glowed. “I hope you are bringing me a book.”

Peter smiled.  “Of course. First edition. And I was thinking about what my second book will be about. But I need a co-author. ”

“Oh,” the professor said, “if you are looking for a brilliant and modest one, I’m your gal. What are you thinking about calling this book?”

Peter smiled. “R.E.S.P.E.C.T.”

The professor smiled and said, “Peter, I’m proud of you. You’ve gone from treading water to swimming with purpose. I knew you could do better. And you did.”

And at that moment, Peter swam toward shore — with respect.

 

 

 

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Fit2Fat2Fit Blog: Day 24

title-fall-fitness-12-weekI pushed a board on a football field 214 yards this morning. I went to the first hash mark and then back. Then back  across the field to the second hash mark and then back. And then I went 53 yards across the football field and then back. That was 106 yards right there.  As the black rubber pellets rose off the field and smacked me in the face, I wondered, “what the %^&* am I doing?”

But then I realized, I was doing it.

If you had asked if I could have done something like that a couple of years ago, I would have said, “You’re nuts.”

To truly be alive, we have to challenge ourselves with things that our brains tell us we can’t do.

So while I felt like I was dying, I was truly living.

That’s the Next Level.

 

 

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