Sunday, January 30, 2011

P90X-Day 13-Kempo X & Ab Ripper X and Birthday Cake

This morning, it was rough getting up for my P90X session of Kempo X, however as always it was worth doing.  Lots of kicks and punches.  The back kicks really work the glutes

In the afternoon, we got to share the P90X program with a bunch of friends, and they plan on doing a program to improve thier fitness.  Some wrote down to tone up, another wanted to lose 15lbs and someone wrote his goal was to lose 80lbs.  It's all doable with, and I look forward to their tranformations.

It was my son's birthday.  I was filled with joy when I saw his smile because he was presented with just a simple cake made from love, free of gluten, dairy and eggs.  It's amazing how easy it is to get wrapped with the drama of life and lose sight of how easy it is to be happy.  Thank you Zachary for being who you are, and always remember how easy it can be to be happy.

Your smile provides me with the motivation to be a better person and Dad, and to take better care of myself, just for you, your brother, your sister and Mom.  I love you Zachary.

Friday, January 28, 2011

P90X-Day 10-Shoulders and Arms & Ab Ripper X-January 27, 2011

Last night, Mother Nature dumped about 16 inches on my property as I opened the garage door to scope out the workout that was to follow.  I thought to myself, should I do P90X today or let the shovel be my workout.

I finally got to work, and I brought along my youngest child.  He happened to find some old photo's of me and Irene.  I could not beleive how big I was, and I mean big as in wide.  I really need to thank my children for getting me on this fitness kick.  I wish I could have started earlier.

So, Irene and I completed Shoulders and Arms & Ab Ripper X as soon as she got home from work.  Looks like I'll need heavier dumb bells.  I am looking forward to getting rid of my belly fat and show off my abs!

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Thursday, January 27, 2011

How to make something great out of nothing?

You swing open your pantry and you think what am I going to eat or make for dinner, as your children repeat there is nothing good to eat! For some writers, like myself, might stare at a white screen waiting for me to start tapping away on the keyboard, and I think to myself what am I going to write now.

Actually, so many things that are good come from nothing, the universe was created from nothing and look at it now, it keeps expanding creating new and wonderful things that are beyond imagination. Before an Iron Chef creates an extraordinary meal, he starts with a blank chalkboard. JK Rowling also started with a blank notepad.

Now to make something good or even great, you must dream. For example, my friend wants to finish an Ironman Competition which is a race of 2.4 mile swim, followed by a 112 mile bike ride, and then a whole marathon of 26.2 miles of pounding pavement on your feet. My dream is to qualify for the Boston Marathon, where I need to run a qualifying marathon in 3 hours and 20 minutes for my age group. It could be to weigh a certain amount like 120 or 175 or 199. Your dream might be to become financially free or debt free. Whatever it is, you must have that dream, that vision to makes you stop in your tracks, focus, and create that drive that nothing will stop you from accomplishing that goal.
After figuring out your dream, write it down. By writing down your goal, it becomes real. Funny man Jim Carey, wrote a check to himself for $10 million, prior to making it big in movies, and a few years later he deposited that check.
Now make copies of that goal, and tape it to your dashboard, your bathroom mirror, on your desk, and anywhere you need a nudge to get back on track. This will remind you of your “Why.” Anyone passing by might ask you what that is all about, and you can tell them about your goal.
Your dream should be big enough that it’s outside your comfort zone. To make it more manageable, you will need to develop milestone goals that will keep you on track, and you won’t get discouraged. I remember training for my first marathon, and telling my wife that I ran for 10 miles for the first time. There was no way for me to finish a marathon without reaching the 10 miles first. Every great goal worth doing can take time. So think of your goal as your marathon finish line.
You have your final goal and the mini goals that you want to accomplish. What steps are needed to accomplish your feats of success.
• For marathons, you might need to buy a good pair of running shoes, set up a training program, join a gym, hire a personal trainer, hire a coach, buy a map, buy some moisture wicking clothes.
• For a fund raiser, you might need to get permits, print flyers, hire crowd control, find avenue.
• For a new business, you might need to get financial funding, find a location, hire people.

Basically you need a plan, and work that plan that lays out as much detail with a timeline of getting those tasks done.
Also be specific with your goal, for example, I will finish the Steamtown Marathon on October 9, 2011 in 3 hours and 20 minutes, or I will weigh 170 lbs on April 17, 2011 at 12 pm. Being specific creates clarity and is measurable. Either you reach it or you don’t.
Share your goal with your friends and family. This will hold you accountable for your actions, and helps you stay focused on what you want to accomplish. It’s amazing to get an email of encouragement.
After all that, you really made something good and it all started from nothing! Keep up the great work.

Click here to learn more about an opportunity to become physically and financially fit.

Tuesday, January 25, 2011

Things to do with your kids before you or they get too old!

Before you know it, your kids will start distancing themselves and develop an independent spirit. You pray that some of your influence has created a positive attitude and confidence in your young person. They grow up so fast, so I wanted to share some simple ideas that you can share with your kids before they get too old.

So how do you schedule these activities with everyone’s schedule all going in different directions? One has piano, another one swimming, another afterschool activities, birthday parties, and a numerous number of things that come up. And that’s their schedule, what about your busy life with work, housework, and being the chauffer for the kids. I’d rather be participating in their lives and share more experiences than being behind the drivers wheel all the time.

Here are some suggestions for some activities before they get too old that I thought about and you might have thought about it also or have actually done. Even if they are getting too old, I still plan on doing them with them and one day with their children.

• This year, I am tracking my kid’s progress as they run a Marathon. Not all at once, but a little every day by having a goal of running 26.2 miles over the course of the year. Create a chart to track your little one's progress. One the last leg, pull out a ribbon over the driveway as they cross the finish line with their arms raised high in the sky! One day they will run an entire marathon with you, all in a single morning!

• Every First Tuesday of November, I bring the kids to the voting booth, pull the handle to close the curtain, and click off the names of the candidates that are running for office that year. The proud sense of participating in voting for our elected officials and being part of change is very satisfying.

• Bring your child to work with you, so you can create a conversations around their future and the endless potential options that come when you explore ideas that come from work

• When it snows, make snow angels.

• If it’s raining, make mud pies.

• Giving back to society is very important, so there are a couple of suggestions to instill a philanthropic attitude.
o When they earn or receive money, create three piggy banks labeled Spend, Save and Share. Let them spend on whatever they want, however, I do my best to stare them towards something good and will last. Save the money and deposit towards a college fund. Share their fortune by purchasing they know a child their age would enjoy
o Spend a day in a soup kitchen handing out food
o Spend a day in an adult home entertaining the folks

• Handwrite a letter or thank you card. In the digital age, the art of using ink and paper is lost.

• Practice a strong handshake. Sometimes when I greet a person, a proper handshake is necessary to gain trust and confidence. Start your child on the right foot and give that confident handshake.

Have fun!
Please add more suggestions and comments!

Friday, January 21, 2011

P90X Day 4-Yoga X-January 21, 2011

When I was going to the gym, once and a while I would attend a yoga class, and many moves were so difficult that I sweat and shake. Even my wife would smile and giggle as I did downward dog, or even upward dog.

It was almost bedtime for Emily, but she gladly joined me. I wish I had her flexibility, as she made the moves effortlessly! I am so happy she the range of movement she does, and hopefully keep it up.

After doing various moves, Tony says, "After doing all these movements it should be easier to go deeper." As I sat with my legs straight out in front of me, I leaned forward, closed my eyes, breathed out and reached for my feet, with each deep exhale I actually grabbed the bottom of my feet. Not with just one hand, but both. I am so proud that I was able to do that!

Wednesday, January 19, 2011

It's because of Team for Kids that I just finished my 4th Marathon!

If there is one marathon you plan on doing, make it the ING New York City Marathon.  Make it even more special by running for a cause like Team for Kids, whose mission is to end Childhood Obesity
Watch the video and be inspired!

Tuesday, January 18, 2011

P90X-Day 1-January 18, 2010

I am extremely proud of my family, we all ran in a race!  Elijah did a 200m, Zachary the 1 mile, Emily a 5K, Irene a Half Marathon, and I did the Full Marathon.  So we all started 2011 will Finisher's Medallions!  
I couldn't wait for the pics in the mail so here is a preview!
After enjoying our break with Mickey, I wanted to share my fitness goals for 2011.  On April 17, 2011, I plan on being 170 lbs and run at least an 8:30 min/mile pace for 1 hour.  On October 9, 2011, I will finish the Steamtown Marathon in 3 hours and 20 mins to qualify for the Boston Marathon!

So today, I am working my plan and started P90X with Irene, which starts with Chest and Back and Ab Ripper X.  Irene and I started early in the morning, before the boys woke up.  Finally they came to the Den, and we were doing push ups, so they joined us.  I am so happy that we can set a good example for them.  It was an intense workout and I had a hard time steering the car.  Then this evening at Fit Club, I did half of the Plyometrics workout.  I am going to feeling now!  It's work for thousands, so it will work for me.

It's been interesting eating Cottage Cheese and Turkey Jerky.  The great thing is that it's alot of food to fuel my metabolism.   Just a lot of prep, so I know what I am really eating is good for me.

Saturday, January 15, 2011

It's Hip to be Healthy and Fit in the New Year

Jonathan Congdon, President of Beachbody
 Choosing to be healthy for your is a very popular New Year's Resolution that will completely transform yourself when done thoughtfully planned out.  You will be amazed by the number of people you will also inspire when you make the change to be fit.
  • Keep that fire burning by writing down your reasons, your Why, to be healthly and fit, for example
    • Be around longer for the kids
    • Be able to hug the kids
    • Be around longer for your spouse
    • Be able to keep up with the kids
    • Be a good role model for your children
    • Fit in that swimsuit
    • Look better, trimmer, or hotter
    • Enjoy a higher level of energy
    • Have a lower blood pressure
    • Have a lower cholesterol 
  • Have a specific Goal that identify's your success, for example
    • Reduction in 3 dress sizes of pant sizes
    • Reduction of weight by 25%
    • Reduction of body fat by 10%
    • Reduction of blood pressure by 15%
    • Reduction of bad cholestorol by 20%
    • Increase eating more vegetables 3 days per week
    • Walk up the stairs instead of taking the elevator or escalator
    • Finishing a 5k, 10k, Half Marathon, Full Marathon
  • Have a Timeline, for example
    • By your birthday
    • On a specific date
    • Signing up for a race provides a definitive date
  • With your Why(s), Goals and Timeline in hand, be mindful of how you choose your words
    • You want to be moving towards the goal and good habits, rather than running away from a bad habit.  For example
      • I am quiting smoking vs I am breathing cleaner air
      • I am going to lose 25 lbs vs I will be 175 lbs
  • Create your Exercise Roadmap to reach your Goals within your Timeline
    • Consult your healthcare team to determine the types of exercise program that will work for you
    • Some may respond positively with a gradual increase in activity, while some make jump in the deepend.  Just make sure you avoid injury by overdoing any exercises, remember being healthy is a lifelong lifestyle
    • Get a buddy to walk, run or workout with
    • If you decide on running a marathon, you can find a running plan that will map out how much you should run each day.  Click here to purchase a running plan
    • Working out with an exercise program. Team Beachbody's P90X has been very effective for thousands of people for many years. Click here to learn more about P90X
    • You can find the right workout for yourself with Team Beachbody
  • Create your Eating Roadmap to reach your Goals within your Timeline
    • Consult with your healthcare team or a dietician to help you with your food intake
    • Drink plenty of water.  The recommended daily water intake is at least 6-8 glasses
    • Many people respond positively with small changes like replacing a cookie with a fruit, or switching a can of soda for a bottle of water
    • Replace process foods with real food, like apples or carrots
    • Plan out your meals that will meet your caloric requirements.  Click here to a meal planner.
  • Remember is usually takes time to develop new habits, usually about 12 weeks to solidify the new habit
Subscribe to Run with Noah to stay motivated on your Health Journey and to transform your life for the better, and I will help you get great results.  Sign up here for a free membership to Be Fit!

Tuesday, January 4, 2011

January 4, 2010

Yesterday, I slipped on some ice and landed on my hip, and as I fell, I said, I better be able to run on Sunday.  I want that Mickey Mouse Medallion!

So as I was working out with Mr P90X, Tony Horton, today and boy was my hip sore, not from the workout, but from the fall.  I should be good on Sunday.

I am so excited, the entire family is running this weekend.  Elijah-200m, Zachary-1 mile, Emily-5k, Irene-Half Marathon, and me-Full Marathon.

Its going to be fun!

Motivational Quotes

"If you want to be functional at 80, you'd better damn well pay attention at 40."
-Lew Hollander (80); completed 21 consecutive Kona Ironman's.

"To give anything less than your best is to sacrifice the gift. "
Steve Prefontaine

"Do or do not...  There is no try."

"Your Philosphy Drives Your Attitude

Your Attitude Drives Your Action
Your Action Drives Your Results
Your Results Drives Your Lifestyle!"
Jim Rohn

Health Directory

Sunday, January 2, 2011

Have your Kids Run a Marathon

This year, I am tracking my kid's progress as they run a Marathon.  Not all at once, but a little every day by having a goal of running 26.2 miles over the course of the year.  Create a chart to track your little one's progress. One the last leg, pull out a ribbon over the driveway as they cross the finish line with their arms raised high in the sky!

One day they will run an entire marathon with you, all in a single morning!

P90X Success Story-Rod M

P90X Success Story-Rod M
Now that he's in his 40s. Rod sees a body much like he saw when he was in his 20s and in the Army.  "I am getting more dramatic results than when I was in the Army and was doing phsyical fitness every day."

Saturday, January 1, 2011

Tips for a Great Marathon Day Experience

You’ve just pressed enter after entering your Name, Address, Birth date, Phone Number and a bunch of other data that the Marathon Entry Application required. What now? You can wing the next several months trying to train and plan, but my suggestion is to plan to have a Great Marathon Day Experience.

For a few elite people who are running a Marathon, it’s their profession. They get paid to run, and run fast indeed!

For the rest of the Marathon population, we have some very fast people, and have very interesting lives. Running is part of who they are and what the do and most enjoy it. For many people, doing a Marathon will be their first time. The Marathon is a life long dream to do, part of a bucket list, or part of a goal to become healthier.

The rest of this article is really for those who want to have a Great Marathon Day Experience. I hope I included tips for beginners and the very experienced marathoners to use.

After you probably contemplated about doing a marathon for quite sometime, what now? There are many things you might have overlooked or never thought about, but here is a checklist that I came up with for a Great Marathon Day Experience.

Your Marathon Experience starts as soon as you click enter on the bottom of the application. For some of you, you probably said, “What did I just do?” For others, you might have felt an empty pit in your belly. And others would feel excitement and joy. In any case, you’re in and your going to be on a ride unlike anything you have done before.

The following are some suggestion that can help you make the most of your special day:

Be physically fit to run
  • Just like any physically activity, get checked by your healthcare professional team to determine that you are healthy enough to run, especially a marathon

Mental Preparations-Get your mind ready for running
  • Even before you take your first step, remember why you signed up in the first place. Write that reason down and put it everywhere to remind yourself, the why!
  • Let everyone you know that you are doing the marathon, and you will see an overwhelming show of support!

Training-Get on those running shoes and take one step at a time
  •  Go to a running store and be fitted with a good pair of running shoes
  • Warming up with active stretches or ballistic stretches that warm up the muscles and stretch them at the same time.
  • Find a running group-sometime you might want some motivation and run with someone. You can Google and find a local club to train with
  • Preparing your routes-have an idea of where you are going so that you know where you might take a break or get some water. Become a Member and get access to Free Running Cue Sheets and Printed Running Maps You will have an idea of how far you are running.
  • Get a training plan and do your best to follow it. Those programs have been proven to work so stick with it.
  • Make sure you rest when you are suppose to
  • Include some cross training in your plan
  • Find a running coach if you feel the need, they can be a valuable resource

Transportation to the Start
  • Know how you are getting there. For New York, you must reserve a bus or ferry ride to get to the start. Usually the roads leading to the Start will be closed to any traffic

Lodging and Restaurants
  • Reserve a room as soon as you sign up for the race-hotels can book up very fast.
  • Find a hotel near the start of finish, so you don’t have to walk far to get back to the room
  • Pasta Night-basically you want to be carbing up during the week prior to the race, however do not gorge. The event’s Pasta Night is fun, however don’t expect a 5 star meal

Expo and Bib Pick Up
  • Limit your time at the Expo, you want to be well rested and you can end up walking for hours up and down the aisle in search of goodies
  • Have your waiver printed before hand and bring official identification

  • Attend to any injuries immediately, so that the little twinge doesn’t become a big problem
  • Know your limitations
  • Ice and ice baths especially long runs

Equipment Gear
  • Prepare to run without your iPod-you really want to pay attention to the road and your body
  • Write your name on your shirt-so spectators will shout out your name to carry you to the next mile
  • Double knot your laces
  • Running Watch can keep track of your time, pace, mileage, and heart rate
  • Safety Pins
  • Garbage bags to cover your feet if it’s wet at the starters village, you don’t want to run with muddy shoes when you start
  • Skin Protectant such as Body Glide to reduce chaffing.
  • Bandaids
  • Shoe wallet

Clothing should be moisture wicking products
  • Determine what the weather will be planned – cold or warm weather gear.
  • Hat or headband
  • Special underwear
  • Special socks
  • Gloves
  • Arm warmers or a long pair of tube socks

Food to keep you going. Experiment on your long training runs, not on race day
  • Gels-Powergels, GU, Cliff Shots, Hammer…
  • Gummy Bears
  • Jelly Beans
  • Some people carry water, it all depends on the event. NYC has water at every mile except for the first mile because you are over the Verrazano Narrows Bridge.

Know the course or at least be familiar with it
  • Print out a copy of the course
  • Some events have a bus tour
  • Drive the course if possible

A few days before the race
  • Rest because you probably won’t get too much sleep the night before the race
  • Continue what you’ve been doing for the past several months, do not try anything new during the race. You don’t want to be surprised with a belly ache just before the race
  • Write or screen-print your name on your shirt, so the crowd can shout out, “Way to go! _______ !”

The night before the race
  • Attach your bid to your shirt or singlet
  • Lay out all the clothes, food and gear you plan on wearing
  • Set your alarm on your clock radio, your watch, your cell phone, or hotel wake up call just make sure you wake up.
  • Go to sleep, well try to go to sleep 

Just before the start
  • Double knot your shoes
  • Do your warm up routine
  • Remove any excess clothes that you think you will not need. All Marathons donate all of the left over clothing at the start
  • Prep your watch to begin when you cross the starting line

During the run
  • Smile
  • Be relaxed
  • High five the spectators
  • Acknowledge those who yell out your name
  • Continue what you’ve been doing for the past several months, do not try anything new during the race.
  • Don’t be surprised if you see a bunch of guys and the occasional girl run to the side and go pee
  • If you feel any pain, stop and seek medical assistance
  • Don’t be surprised at all the spectators cheering you on

Bowing out, there’s nothing wrong to say that you can’t make all 26.2
  • Just don’t leave the course without notifying race professionals

I hope some of these tips will make your Marathon Experience an awesome one. Let me know if you used any of these tips. For more tips, please visit


Run for a Cause, Run with Team for Kids

Back in the early months of 2008, I was watching a re-run of Forest Gump and enjoying a pint of Hagen Daz Vanilla Swiss Almond. Then the scene started where Forest just starts running and running and ran all across the county. He basically just felt like running. “I could do that,” I said to myself.

For many years my health took a back seat to my work, so then and there I decided to do the marathon. While I was talking to my best friend about doing the New York City Marathon, he mentioned that they had a lottery system because hundred of thousands of people apply for the 40,000 slots available. Most likely the only way to get entry was to join a charity. I thought what would be a wonderful way to celebrate my new health outlook on life.

I scanned the many different charities. Many focused on different cancer treatments and research, like Fred’s Team, Team in Training and American Cancer Society. Others were raising money or a variety of diagnoses. I eventually chose Team for Kids. Their mission is to give underprivileged children a running start to health and wellness, which will combat childhood obesity. My propensity to make sure all children have a chance, especially my own kids. This charity seemed like the best choice for me.

Team for Kids raises funds for New York Road Runners Youth Programs by providing runners guaranteed entry into the NYC Marathon or NYC Half Marathon. The money raised by each runner provides free or low-cost school and community center based health and fitness programs for children who are most likely at risk to have no access to regular physical activity. Every week, the programs currently serves over 400 schools and centers in New York City, Nationally and in Cape Town, South Africa, which is nearly 100,000 children.

Each charity provides different benefits when you commit to running on their behalf. Just pick the one that you want to support and they will take care of the rest. Here are some benefits that I remember that Team for Kids provides:
· Being that the ING New York City Marathon is sold out, you receive Guaranteed entry
· As a beginner runner having access to professional coaching and training was so valuable, and the supervised coached workouts were so helpful, especially the ones for the double-digit mileage runs. It gets lonely on a 20 plus mile run, but the coaches and community really push you to succeed.
· You will have access to a dietician that will answer any of your nutritional needs.
· During the training runs you might find a training buddy, that will hold you accountable for the mileage. I wish there was an easier way to train for a marathon, but you actually need to run!
· Remember to stretch! I thought I was doing enough stretching and warming up, but I learned more stretches to make sure that I was injury free during my training.
· They have a members only group for online training, coaching and communications so everyone in the group knows what to do even when you live on the other side of the globe.
· On the website you will find plenty of fund-raising support to assist you to meet your fund-raising commitment.
· I personally love my Signature Team Green race singlet that is Neon Green which helps you stand out in the marathon crowd as millions cheer you on. No one will miss you as your run by. In addition you receive a technical training shirt to wear on all your training runs.
· Looking for camaraderie, you will receive special invitations to members-only clinics, socials, and VIP events. The one for marathon basics is invaluable.

On race day:
· Feel like a Rock Star on race day because you get to ride on a members’ only bus to the starting line
· A private tent with pre-race amenities including bagels and coffee awaits you when you step off the bus, especially if it rains that day
· Exclusive baggage services to keep your stuff ready for you when you finish
· Plenty of Team for Kids Children cheering you on at designated cheering sections throughout the boroughs,
· After receiving your medal, a TFK volunteer shows you the way to a Private Post-race Recovery Area to rest your weary feet and legs, meet up with other Team for Kids runners, and collect your baggage.
· When you are ready to walk again, head over to the Team for Kids Family Reunion Area at the YMCA, where your friends and family are there to congratulate you on your success!

Knowing that every step you take makes you healthier; it also helps a child get a running start to a health and active lifestyle!

Enjoy the run!