Tag Archives: walking

Tips from Jeff Galloway: Four Ways To Energize Your Day and Clear Your Brain


jeffgallowayBy Olympian Jeff Galloway

www.RunInjuryFree.com

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

•   Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.


•   Don’t sit–walk!.  The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   


•   Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.


•   Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training. 


unnamed(1)

BLOGGER EXCLUSIVE DISCOUNT!
Register now for the Jeff Galloway 13.1 with your exclusive blogger ONLY discount code.
Use code JGBLOGGER for $10 off.
(This could is for personal use only.)

http://www.jeffgalloway131.com

I hope everyone is having a great week! 🙂
 As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.
Advertisements

Leave a comment

Filed under Blogging, Cross Training, Fitness, Jeff Galloway Blogger, Marathon, Nutrition, Running

Spotlight On: Rod Simmons


Rod Simmons

If you’re a runner or walker in Mississippi who makes the racing circuit, you’ve probably seen or at least heard of Rod’s Racers. It doesn’t take long to realize that if you need information or pictures of you or a loved one in a local race, Rod Simmons is the person to contact. The best thing about this is that it’s free for you!  A few months ago, I decided to spotlight runners or walkers from Mississippi that are making an impact in our running communities. The first person that came to my mind was Rod. He works hard to not only promote races but also the importance of being healthy and active. I also believe that through Rod’s Racers, he’s brought a sense of camaraderie among the racers. 

We met up with Rod at the Run for the Roses 5k Race in Prentiss back in April of this year. He is an extremely nice person who has an obvious love for this sport that only a runner/walker could understand. When he found out about my blog and Facebook page, he’s promoted it regularly amongst his many followers. Rod was also my right hand man when I began planning my first 5k race as a race director. He also was more than ready to advertise it for me when we were ready to promote it.

Rod was nice enough to stop and snap a picture with Jason and me.

I really appreciate him taking the time out of his extremely busy schedule to answer a few questions to help you get to know him and about Rod’s Racers.

1.)Tell us about your family and work. I know April is at a lot of the races taking pictures and I’ve seen her race before too!

April & I have been married for 14 yrs. Our daughter Roslyn is 12. I’ve been nursing at the University Of Ms Medical Center since 1995.

Rod with his wife April and a fellow racer at an event.

2.)How did you get started in running?

I started running in 1990 as a Sophomore at East Flora High School in Flora, Ms. I ran the 2 Mile for the track team that went on to finish the season as state champs that year.

3.)When did you start race walking?

I started race walking in February 2009 after a 19 yr layoff from high school. My doctor gave me 3 months to chang my lifestyle after having repeat high cholesterol.

Rod is also on the Board of Directors for Bike Walk Mississippi. (Click to visit link.)

4.) Race walking looks so difficult! Do you find it to be harder than running?

Race walking can be difficult. You have to be disciplined to be a walker.

5.)What’s your favorite distance?

I love doing 8k or greater.

6.) Do you have a favorite race that you look forward to every year?

I enjoy Run 2 Eat 5k in Hattiesburg, YMCA Cotton Classic in Greenville & 300 Oaks Road Race 10k in Greenwood.

7.)What’s your best and worst racing experience?

Best – When I PR’d in Oct 2009 with a finish time of 32:50.

Worst – Sept 3, 2011. At 1/4 mile into the race, I hit the wall. All of my energy was gone but I still finished 4th overall in the walk.

8.) What’s an average training week for you?

A training week varies based on my work schedule and the weather.

9.) Do you do any cross-training?

I ride a mountain bike, stationary bike, elliptical machine, dumbbells, and strength training.

10.) What is Rod’s Racers and how/when did you decide to form this group?

Rod’s Racers was started a year ago. We promote road races in Mississippi. I want to help promote small races and support the race directors. We are made up of 5 people: My wife April does photos, Tim Irvine and Evelyn Watkins, from Meridian, cover East Mississippi, Frank Barrett, from Laurel, covers South Mississippi and takes photos. I am the founder and cover Central and North Mississippi.

Evelyn Watkins, Tim Irvine and Rod Simmons of Rod's Racer's

Frank Barrett of Rod's Racers

11.)How can runners, walkers or race directors connect with Rod’s Racers?

They can visit in 3 ways: www.rodsracers-ms.net, www.facebook.com/rodsracers and www.twitter.com/rodsracers

12.) What are your goals for Rod’s Racers?

My goal is to create a chapter in each state to promote road races in those states.

13.) Approximately how many races do you/Rod’s Racers attend a year?

30 plus.

14.)If you could give someone advice that’s just starting out running or walking, what would you tell them?

Always consult your doctor before starting out to be sure you’re healthy.

Rod and his team do an outstanding job!  Click the link on his logo below or give him a call if you need him at your next event or would like it promoted!

4 Comments

Filed under Featured Runner, Racing, Running