Marshall Ramsey

Being in shape helps me be able to chase these guys up the hills of life.

Let’s pretend for a second that your one hour PLS workout is like life. You only get one shot at it. When it’s over, it’s over. How would you approach it? Would you constantly worry about the next thing? Would you complain about what happened last station? Would you worry about what others thought of your workout? Would you dread starting it before it even started?

Or would you focus on what you’re doing at each station. Would you work hard at doing the best you can during each exercise? Would you stretch intentionally?  Would you help others when you see they need a lift?

This is the fifth time I’ve done PLS.  And I can tell you that it’s like life — you get what you give.  I know I’m going to hurt. I know I’m going to be tired. But I am determined to leave everything I have out on the court.  The results will come.

Like I said, that’s a pretty good metaphor for life.

Be a warrior out there on the court.  And then be a warrior for the rest of your day.

Speaking of court, we ran up and down it over and over today. We ran backwards, forwards and sideways. We touched the line. We ran with weights and without them.  Up. Down. Up. Down. Our hearts beat faster. We bent over and touched the line. Again and again.  Suicides and sprints and then more suicides and sprints. We did woodchucks with the blue balls.  We did arm mechanics with weights.  Today was a running day and I left it out on the court.  Honestly, I’m pretty tired right now. The wood floor is reminding me I’m not as young as I used to be.

Have an awesome Tuesday. Be a warrior. And set the tone for the rest of the week.

Atrophy: \ˈa-trə-fē\ Def. Gradually decline in effectiveness or vigor due to underuse or neglect. A byproduct of sitting on your butt and eating crap over Christmas. 

Lying in a pool of my own sweat, I felt a pain in my stomach I haven’t felt in a long, long time. Clark’s Core Session was putting us through the paces and all I could think was, “Oh how the mighty have fallen.” Of all the areas I let go to pot was my core.

I paid for it this morning.  I grunted as I lifted my big heavy feet into the sky.

But I did it. I even did the one-minute plank. Yes, my back hurt. Yes, I was miserable. But I didn’t let me brain lie to me.  A good brain will do that.

My purpose is stronger than the lies my brain whispers into my head.

Today was a surprise to me. I though we were going to do what the other folks were doing yesterday. We didn’t — we ran. A lot. Wayne had us running up and down the basketball court. We then did step-ups and more running.  And then Clark had us run on the treadmill. I ran 12 minutes at 6.2 mph with two one-minute bursts of 7 mph.

And then we did core.

I’m a little sore. I’ll admit it. But I’m fighting atrophy.  I’ll run over the weekend and rest when I need to.  But Week #1 of Fit4Change is in the books.

There’s only 11 more to go.

Today was more of a fitness test than yesterday’s fitness test. Because today was the first real day of working out. Along the way I ran into several old friends: The W drill (running through cones shaped like a W), the treadmill (at 6.2 and 6.5 mph for 10 minutes) and the Gauntlet (The Gauntlet at Jackson State is different than the Gauntlet at Madison Central. One is running around the gym. The other is running up and down the football stands).  My old friends greeted me like they always do: The whipped my butt — and I’m sore from their greeting.  But I passed their tests and know what I need to work on. I now have 12 weeks to get better.

Paul split us into lines.  There are seven lines and you’re placed according to your level of fitness.  I’m in line one — the top line — and I really like the athletes I’ll be working out with.  I think we each have our strengths and will support each other during our times of weakness. And there will be times of weakness. Two years ago, I started in the worst line. If you are reading this and are struggling, you can do it. I did — and I am not a natural athlete.

The Man in the Glass was read again. If you’re not familiar with the poem, it’s a classic on personal responsibility.  I can tell you from personal experience, during good times, faults and flaws are hidden. But like an orange, you know what’s inside of you when you’re squeezed.

Bottom line: You get what you give. And if you cheat, you’re only cheating yourself.

But isn’t that true about life, too?

As I made the first turn around the track, my lungs were burning from the 22-degree cold (and the toxic diesel fumes from the nearby JTRANS buses). It’s hard to believe that another 12 weeks of Paul Lacoste’s Fit4Change has begun. I looked at all the new faces huffing and struggling their way through the mile test with me. And I had empathy.

I used to be just like them. It was the beginning of 2012 and I had gained 50 lbs. in one year. I was obese, sedentary and making bad food choices. I was heading at warp speed toward my first heart attack, diabetes or worse.  I hobbled around the same track and prayed I wouldn’t throw up.  My running partner was embarrassment — embarrassment that I had gained so much weight in one year. He stayed with me every painful step along the way. I had gone from running a marathon in 2010 to barely being able to run a mile.

That 12 weeks I lost the 50 lbs. And have kept most of it off since.

This morning was the fit test.  It’s series of benchmarks so we can compare our progress.  I did 55 sit-ups, 22 pushups, ran the shuttle run in 22 seconds, did plenty of step-ups and squats and ran the mile in a pokey but OK 8:53.  I have plenty of room to improve, and will.  Because I need to.

Yesterday was my annual physical.  My cholesterol has crept up to a high (for me) 169. My weight is up a little, too.  My blood pressure was a little high for me, too.

My goals for the next 12 weeks:

To lose 20 pounds.

To run a 7:30 mile.

To do 100+ situps

To do 75 pushups.

The rest will take care of itself.

Paul Lacoste talks a lot about the next level. I’ll explore what that means to me in future blogs. But let me just say that if I push myself hard when exercising, it will carry over throughout the rest of my day. 2014 will be a break-out year. But I need the physical and mental stamina to make it happen.

I finished the mile cold and a little tired. I saw hello to old friends and looked forward to making new ones. I smiled at coaches I haven’t seen in months. I know the next 12 weeks are going to change my life for the better.