Running Towards Your Goals
Running Toward Your Goals
A description of the Process
This is a new twist on exercise that has worked very well for me. I am someone who has always exercised and I live a healthy lifestyle. Most of my life I have made exercise part of my daily routine, but I always have wanted to take my health and therefore my life to the next level. This routine has enabled me to do that in a fun and systematic way.
The basic version is you pick a destination and figure out how many miles it is and keep track of your miles each and every day while trying to get there as soon as possible. I have found it is much more fun to compete and "race" others. This really keeps you going and motivated.
Now for the in depth version. And this is what I do to further taking things to the next level.
First Grab a map of the United States and Plot your course. I highlight in yellow the actual course I will be running. I than grab State maps which enlarge everything and plot out the mileage in 10 mile sections. I keep track of where I am with a tack pinned to where I happen to be at any given time. This gives me a visual and makes it a bit more fun.
I keep track of the mileage on a daily basis. Each mile I run obviously counts. I also do the stair master and count those miles. Because It is an overall health program I take several things into consideration. I start by including my lifting of weights. I use a heart rate monitor which is the best indicator of exercise being done. I factor what my heart rate is while walking very briskly. For me at 4 miles in hour my heart rate is about 100 beats per minute. I know at 4 miles an hour I move one mile in 15 minutes. So as I am lifting weights I do it "hard core" and keep my heart rate above 100 bpm by going from one exercise to the next rather quickly. I then count 1 mile for every 15 minute session of weight lifting.
To further the health component of things I subtract miles for things that are "bad" for me to help discourage those aspects. For instance, I give myself "cheat days" of eating food that is less than healthy. At times I have a big appetite and may eat an extra 500-1000 calories. Knowing it takes about 8/10 of a mile to burn 100 calories I subtract from my daily miles the equivalent to calories of bad food. I personally cap my subtraction at three miles. Example.. So if I eat a big meal of bad food I subtract three miles from my mileage that day and that is it. Also, I enjoy a drink from time to time. For every drink I consume I subtract half a mile from my total mileage that day.
Due to the fact that I subtract mileage for things that are bad for me, I add slight amounts of mileage for things that are good for me. For instance, each day I drink my ideal amounts of water (half your body weight in ounces, then add 10 ounces for every alcoholic and caffeinated beverage you consume) take my omega 3 essential fatty acids, multi-vitamin, probiotics and drink my five Green drinks.... I add 1 mile to my daily total.
I also add half a mile for every 10 minute sauna I take as long as I do all my stretching exercises during that 10 minute period time. Not only does the sauna artificially increase the heart rate, it also de-toxifies the body. The stretching is also important and essential for overall body health.
One more thing I do which adds miles is what is called a neck stretch. I use whats called a neck orthotic. The purpose of this is to re-establish the curve in the neck. I am a Chiropractor by trade and have seen massive amounts of research and raw data irrefutably pointing to the fact that an improper neck curve creates massive interference between your all powerful brain and the rest of your body. This leads to health problems. Research actually points to the fact that if a person loses the normal curve in the neck it will shorten one's lifespan. For more information on this visit my website at www.docguyfamilywellnesschiro.com and/or e-mail me at guylasich@yahoo.com.
So there is one more aspect to this. It is the reason I have named the program Running Toward Your Goals. It is my favorite part of the program and I will explain it like this..
We have all heard at one time or another that you should write down your goals, your dreams, your aspirations. We have heard that they are more likely to come true that way. I have heard So many people complain about their lives and when I ask them what their goals and dreams are they give me a blank stare. I respond to them how do you expect to be living THE wonderful life of your dreams if you don't even know what that is? Coming up with your goals and dreams may take some thinking...But the cool thing about thinking is that once you start it may be hard to stop!
The famous school called Harvard took this thought about writing your goals down and reviewing them daily one step further. They actually did a research study on it. Many years ago Harvard took a large group of the graduating class and broke them up into two categories. One group made a list of their goals and their dreams and agreed to review daily. The other group did not. Twenty five years later the results were as Harvard called it, astonishing. The group that wrote down their goals and reviewed them daily were not only very likely to have met those goals, but most had surpassed them. The truly astonishing part was that the group that did the goals was found to be worth 98% more than the other group financially.
So when I designed the program I took this into consideration. Being One that likes to kill two birds with one stone I take my exercise time to pray and review my goals. I find that a lot of great ideas come to me as I am reviewing my goals while exercising, which in turn lead to the actions needed to accomplish those goals. Over the centuries countless books have been written about what I have just articulated. Movies have been written about this, including one called "The Secret." I highly advise watching this movie on a regular basis.
Another source of information on having your dreams and goals manifest into reality is the Bible. The Bible is full of information on this thought Process. I am a strong believer in God and have tons of Faith. That is why I use my workout time to not only review my goals, but I also fill this time with prayer.
A couple Biblical Quotes on what I am speaking of follow.
* "For truly I say to you, if you have faith the size of a mustard seed, you can move mountains. Nothing will be impossible to you. -Matthew 17 20-21
*"Ask and it shall be given onto you; seek and you shall find; knock and the door will be opened to you. For everyone who asks, receives; and one who seeks, finds; and to the one who knocks, the door shall be opened. Which one of you would hand his son a stone when he asks for a loaf of bread, or a snake when he asks for a fish? If you then, who are wicked, know how to give good gifts to your children, how much more will your heavenly father give good things to those who ask him." - Matthew 7, 7-11
So just a few short examples of what I am talking about Biblically. It is truly uncanny how you get what you focus on.
I will be eventually implementing this with my patients in the form of a competition. As I mentioned it is much more fun to do against others.
To motivate me even more I visualize my goals and dreams coming to fruition by the time I get to my destination and that further speeds me along and keeps me working out far more often.
One last thing about this. I keep a gratitude journal. That is a journal of what I am grateful for and what I thank God for. It's impossible for your mind to carry conflicting thoughts. Meaning if you are forcing yourself to think happy thoughts by purposefully thinking about what you are grateful for, your brain can't focus on the bad in your life. Pretty soon you get better at focusing on the good. Your thoughts become your reality. Soon you are a happier person.
My Journal is composed of
1. A positive Quote
2. What I am grateful for that day
3. My mileage for the day and sometimes some random thoughts
4. Usually a short Bible verse
If you would like to join in on the program and/or compete... e-mail me at guylasich@yahoo.com. If enough people join in I will start a site specifically for people downloading their mileage and the competition.
If you would like to check out my journal and where I am at in my program... look to my website at docguyfamilywellnesschiropractic.com. Look under about us on the top of the page and look up Doc Guy's Journal.
Also Please subscribe to my newsletters so updates will be sent directly to you.
E-mail me to subscribe to my newsletters for the aforementioned and also the latest in research on everything you and your family need to do to get and stay healthy.
A description of the Process
This is a new twist on exercise that has worked very well for me. I am someone who has always exercised and I live a healthy lifestyle. Most of my life I have made exercise part of my daily routine, but I always have wanted to take my health and therefore my life to the next level. This routine has enabled me to do that in a fun and systematic way.
The basic version is you pick a destination and figure out how many miles it is and keep track of your miles each and every day while trying to get there as soon as possible. I have found it is much more fun to compete and "race" others. This really keeps you going and motivated.
Now for the in depth version. And this is what I do to further taking things to the next level.
First Grab a map of the United States and Plot your course. I highlight in yellow the actual course I will be running. I than grab State maps which enlarge everything and plot out the mileage in 10 mile sections. I keep track of where I am with a tack pinned to where I happen to be at any given time. This gives me a visual and makes it a bit more fun.
I keep track of the mileage on a daily basis. Each mile I run obviously counts. I also do the stair master and count those miles. Because It is an overall health program I take several things into consideration. I start by including my lifting of weights. I use a heart rate monitor which is the best indicator of exercise being done. I factor what my heart rate is while walking very briskly. For me at 4 miles in hour my heart rate is about 100 beats per minute. I know at 4 miles an hour I move one mile in 15 minutes. So as I am lifting weights I do it "hard core" and keep my heart rate above 100 bpm by going from one exercise to the next rather quickly. I then count 1 mile for every 15 minute session of weight lifting.
To further the health component of things I subtract miles for things that are "bad" for me to help discourage those aspects. For instance, I give myself "cheat days" of eating food that is less than healthy. At times I have a big appetite and may eat an extra 500-1000 calories. Knowing it takes about 8/10 of a mile to burn 100 calories I subtract from my daily miles the equivalent to calories of bad food. I personally cap my subtraction at three miles. Example.. So if I eat a big meal of bad food I subtract three miles from my mileage that day and that is it. Also, I enjoy a drink from time to time. For every drink I consume I subtract half a mile from my total mileage that day.
Due to the fact that I subtract mileage for things that are bad for me, I add slight amounts of mileage for things that are good for me. For instance, each day I drink my ideal amounts of water (half your body weight in ounces, then add 10 ounces for every alcoholic and caffeinated beverage you consume) take my omega 3 essential fatty acids, multi-vitamin, probiotics and drink my five Green drinks.... I add 1 mile to my daily total.
I also add half a mile for every 10 minute sauna I take as long as I do all my stretching exercises during that 10 minute period time. Not only does the sauna artificially increase the heart rate, it also de-toxifies the body. The stretching is also important and essential for overall body health.
One more thing I do which adds miles is what is called a neck stretch. I use whats called a neck orthotic. The purpose of this is to re-establish the curve in the neck. I am a Chiropractor by trade and have seen massive amounts of research and raw data irrefutably pointing to the fact that an improper neck curve creates massive interference between your all powerful brain and the rest of your body. This leads to health problems. Research actually points to the fact that if a person loses the normal curve in the neck it will shorten one's lifespan. For more information on this visit my website at www.docguyfamilywellnesschiro.com and/or e-mail me at guylasich@yahoo.com.
So there is one more aspect to this. It is the reason I have named the program Running Toward Your Goals. It is my favorite part of the program and I will explain it like this..
We have all heard at one time or another that you should write down your goals, your dreams, your aspirations. We have heard that they are more likely to come true that way. I have heard So many people complain about their lives and when I ask them what their goals and dreams are they give me a blank stare. I respond to them how do you expect to be living THE wonderful life of your dreams if you don't even know what that is? Coming up with your goals and dreams may take some thinking...But the cool thing about thinking is that once you start it may be hard to stop!
The famous school called Harvard took this thought about writing your goals down and reviewing them daily one step further. They actually did a research study on it. Many years ago Harvard took a large group of the graduating class and broke them up into two categories. One group made a list of their goals and their dreams and agreed to review daily. The other group did not. Twenty five years later the results were as Harvard called it, astonishing. The group that wrote down their goals and reviewed them daily were not only very likely to have met those goals, but most had surpassed them. The truly astonishing part was that the group that did the goals was found to be worth 98% more than the other group financially.
So when I designed the program I took this into consideration. Being One that likes to kill two birds with one stone I take my exercise time to pray and review my goals. I find that a lot of great ideas come to me as I am reviewing my goals while exercising, which in turn lead to the actions needed to accomplish those goals. Over the centuries countless books have been written about what I have just articulated. Movies have been written about this, including one called "The Secret." I highly advise watching this movie on a regular basis.
Another source of information on having your dreams and goals manifest into reality is the Bible. The Bible is full of information on this thought Process. I am a strong believer in God and have tons of Faith. That is why I use my workout time to not only review my goals, but I also fill this time with prayer.
A couple Biblical Quotes on what I am speaking of follow.
* "For truly I say to you, if you have faith the size of a mustard seed, you can move mountains. Nothing will be impossible to you. -Matthew 17 20-21
*"Ask and it shall be given onto you; seek and you shall find; knock and the door will be opened to you. For everyone who asks, receives; and one who seeks, finds; and to the one who knocks, the door shall be opened. Which one of you would hand his son a stone when he asks for a loaf of bread, or a snake when he asks for a fish? If you then, who are wicked, know how to give good gifts to your children, how much more will your heavenly father give good things to those who ask him." - Matthew 7, 7-11
So just a few short examples of what I am talking about Biblically. It is truly uncanny how you get what you focus on.
I will be eventually implementing this with my patients in the form of a competition. As I mentioned it is much more fun to do against others.
To motivate me even more I visualize my goals and dreams coming to fruition by the time I get to my destination and that further speeds me along and keeps me working out far more often.
One last thing about this. I keep a gratitude journal. That is a journal of what I am grateful for and what I thank God for. It's impossible for your mind to carry conflicting thoughts. Meaning if you are forcing yourself to think happy thoughts by purposefully thinking about what you are grateful for, your brain can't focus on the bad in your life. Pretty soon you get better at focusing on the good. Your thoughts become your reality. Soon you are a happier person.
My Journal is composed of
1. A positive Quote
2. What I am grateful for that day
3. My mileage for the day and sometimes some random thoughts
4. Usually a short Bible verse
If you would like to join in on the program and/or compete... e-mail me at guylasich@yahoo.com. If enough people join in I will start a site specifically for people downloading their mileage and the competition.
If you would like to check out my journal and where I am at in my program... look to my website at docguyfamilywellnesschiropractic.com. Look under about us on the top of the page and look up Doc Guy's Journal.
Also Please subscribe to my newsletters so updates will be sent directly to you.
E-mail me to subscribe to my newsletters for the aforementioned and also the latest in research on everything you and your family need to do to get and stay healthy.
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