Get fit together support group, and: Join the President's Challenge!

[Lani]

My original post:

Hey all! If you haven't already, please go and read "Run/walk the WDW Marathon/Half-Marathon with Team MousePlanet" thread in the Lounge. This sticky thread is here for us to discuss details about not just the Marathon, but also fitness/exercise/training issues. You don't have to be registered for the WDW marathon to post here, or be a part of Team MousePlanet. Welcome! We're glad you're here, because it means you're working on being healthy!

I've merged the generic Team MousePlanet announcement with the President's Challenge thread. Just so you don't get confused, here is a repost of my orginal announcement for the challenge itself. Basically, the challenge has usurped the general thread, which was sticky, so I figured this was better housekeeping.

Originally Posted by Lani

Reposted from the Team MousePlanet (get fit!) thread so it doesn't get buried

Join me for the President's Challenge, everyone!

Whether you signed up for the WDW marathon or are just lacing up your shoes to walk around the block, join me for a great program you can sign with for free, called the President's Challenge! You can learn all about it at PresidentsChallenge.org. Once you sign up online, you log your exercise (of any type) and keep track.

The President's Challenge is for everyone:

Are you active less than 30 minutes a day 5 days a week? You can sign up for the Active Lifestyle Program. Do an activity for 30 minutes at least five days a week for 6 out of 8 weeks, and get your Presidential Active Lifestyle Award! Once you do, you can continue with the program, or move onto the Presidential Champions Program.

The Presidential Champions Program is for folks who are already active and are ready for a bigger challenge. Once you've exercised 20,000 worth of points, you earn a Bronze Award! You can get a medal, pins, patches, etc. at that point. And you can continue, and work towards your Silver and Gold Awards. As an example, 30 minutes of moderate exercise might earn you 300 points.

If you already work out more than an hour a day at least 5 days a week, you can choose the Advanced Performance Presidential Champions program, and compete with others who are as active as you.

It costs NOTHING to sign up. If there are a few folks interested here, I can even set up a MousePlanet group so we can all be recognized as a group! Yay!

What's GREAT is that you don't have to be a marathoner or champion sprinter. If you just wanna go out and walk around the block, that's fine!

Feel free to track your progress here. I'll be putting my points in my sig file.

[Lani]

D'uh. I just realized I started a new thread without actually starting a discussion.

OK, here goes: Roll call! Pipe up if you've registered for the WDW Marathon weekend. If you have, did you sign up for the full or the half, and have you done that distance before?

Me first. I've registered for the half-marathon. This is my first official Disney half-marathon. I ran the half last month, but had registered for the full, and I finished the full last year.

[Bill Catherall]

I'll join the Get Fit team, but marathons are not my thing. I hate running. Plus, running a marathon is contrary to my current fitness goal...getting big. Muscle and marathons just don't go well together.

But I do enjoy hiking and one of my goals this year is to make it to the top of Half Dome. My problem though is finding a hike buddy. My wife can't do it due to a heart condition. So I'll continue to get into shape with that goal in the back of my mind hoping that something (or someone) will come up to make it happen. But whoever joins me will need to either be able to keep up or keep pushing me. I want to minimize trail time.

I'm currently on a cutting cycle to get leaner without losing muscle. See the recent weight loss thread for details. Lots of cardio mixed with weight lifting and eating clean.

[Alex S.]

Hey Bill. If you want to set a target goal date for Half Dome in the fall sometime (preferably before they take the ropes down), I'd be willing to give it a shot with you.

[AVP]

I am registered for the WDW 1/2. It will be my first "running" event, though I plan to walk the entire distance.

AVP

[Bill Catherall]

Alex, that sounds like fun. I wanted to take the family camping there and make an early morning start up to Half Dome. I'll talk to my wife about when she'd like to go. Camping reservations can only be made 3 months in advance. What part of fall were you thinking of? I'm not sure when they close the trail, but I'll look into it.

[Disneyphile]

I'm in!

I would love to do the WDW Marathon, but I won't be ready for the next one. Hopefully I will be able to make the '06 race.

I'm currently doing weight loss and strength training. Already in just 3 and a half weeks at the gym, I've doubled some of my resistance on the machines, and have lost about 5 combined inches.

[Lani]

Originally posted by Bill Catherall
I'm currently on a cutting cycle to get leaner without losing muscle.

Have you used creatine? I wouldn't recommend it to everyone, but in your case, I think it might work effectively.

[Lani]

Originally posted by Bill Catherall
Alex, that sounds like fun. I wanted to take the family camping there and make an early morning start up to Half Dome.

Half Dome is the "marathon" for a lot of hikers. "Early morning" is putting it mildly. You'll need to get up before dawn and be well on your way by breakfast time.

[Lani]

Originally posted by Disneyphile
I would love to do the WDW Marathon, but I won't be ready for the next one. Hopefully I will be able to make the '06 race.

You have almost a full year to train for the half. You should go for it!

[Bill Catherall]

Originally posted by Lani
Have you used creatine? I wouldn't recommend it to everyone, but in your case, I think it might work effectively.

I have used creatine before, but I prefer to use it during my bulking cycle. It's very effective and I had good gaines. Also, it has to be taken with simple carbs like sugar or fruit juice. I'm cutting that from my diet right now. Creatine isn't as effective without the simple carbs.

I use glutamin to prevent muscle catabolism. Plus, weight lifting tells my body that I need that muscle and not to get rid of it.

Originally posted by Lani
Half Dome is the "marathon" for a lot of hikers. "Early morning" is putting it mildly. You'll need to get up before dawn and be well on your way by breakfast time.

Yep, that's exactly what I was meaning.

[Lani]

Bill, you might want to take a look at IDS' Creatine Titrate -- it's lightly effervescent, and doesn't require that you take it with fruit juice. I'm considering getting a jar myself. I haven't been lifting all month, and now that I'm not actively training for the half-marathon, I wanna get some more muscle on me.

[stan4d_steph]

I went to the gym tonight. It was a rather brief period on the treadmill though sadly. I need a personal trainer to yell at me and tell me what to do. I'm too used to having a coach make all of the decisions.

[Bill Catherall]

Originally posted by Lani
Bill, you might want to take a look at IDS' Creatine Titrate -- it's lightly effervescent

Most experienced bodybuilders agree that the effervescent creatine isn't as effective as creatine monohydrate. I use the micronized creatine. It mixes a little better in juice (but it doesn't totally dissolve).

Creatine will cause a little water retention. Be sure to drink extra water to avoid dehydration.

Edit to add: And be sure to cycle it. On for 4 weeks, off for 2 weeks. Your body gets accustomed to it and it loses effectiveness.

[Not Afraid]

I'll climb Half Dome! It's the only big (trail) climb I haven't made in the Valley.

However I don't think my body would allow me to do that. My climbing days are ovah!

I just do Yoga.

[Ghoulish Delight]

No marathons for me (I think even after a year of training, my asthma wouldn't allow me to go much more than a couple miles). But I have begun the process of coming out of my winter hibernation. For about a week, I've been hitting the gym every day. 30 minutes of lifting for upper body strength, 30 minutes of stationary bike for leg strength and cardio, and the last few times 5 minutes of tread mill (can't do much more right now as my asthma takes over).

So far so good. Already got rid of the layer of face chub, which is always the first to go on, and the first to come off. My goal is to lose 10 pounds of fat, but I'll also be putting muscle on, so it'll be hard to guage that. Over the winter, I gained a net 5 pounds to 170, but I lost muscle, so I'm sure I gained more than 5 pounds of fat. Basically, my goal is to no longer be able to fold me belly when I sit down (nice image for ya', huh?). And to keep my blood pressure down. And increase my stamina.

This should be a good year. I've gotten motivated nice and early. Usually I wait until the weather warms up and just swim during the warm months. That leaves me in a long winter hibernation period. Hopefully by getting my butt into the gym, my active months will be extended.

[Lani]

Originally posted by Ghoulish Delight
My goal is to lose 10 pounds of fat, but I'll also be putting muscle on, so it'll be hard to guage that.

Sounds like you're well on your way! Yay!

I bought digital calipers on Bill's recommendation, and it's been working great!

[stan4d_steph]

Originally posted by Lani
I bought digital calipers on Bill's recommendation, and it's been working great!

How much do those cost? Do they come with instructions that are relatively easy to follow? I've never had my % body fat checked, so I'm kind of afraid to do it.

[Lani]

Originally posted by stan4d_steph
How much do those cost? Do they come with instructions that are relatively easy to follow?

The ones Bill recommended are from BodyBuilding.com, and are still on sale for $29.99. It also comes with "Myotape," which is a measuring tape that you can use to measure yourself (regular measuring tape is hard to use accurately by yourself). I like both of them a lot.

It comes with instructions and a table showing your general ranges, too.

[Not Afraid]

Originally posted by stan4d_steph
How much do those cost? Do they come with instructions that are relatively easy to follow? I've never had my % body fat checked, so I'm kind of afraid to do it.

I've had mine checked a few times and it was a scary experience. However, the results were pretty good considering I haven't danced in years no done anything else with strict regimen. So, the fear was only initial.

[Bill Catherall]

Originally posted by stan4d_steph
How much do those cost?

About $30 here. That includes a very easy-to-use measuring tape. Yes, they include instructions. (Edit to add: Lani beat me to it.)

Accuracy is not all that great with any kind of fold-and-pinch measuring device, but it can give you a ballpark number. And if done with consistency it can show what changes are taking place over time.

The most accurate way to measure %BF is to pay lots of money and have it done in a water tank. But even that has some degree of inaccuracy.

[3894]

Originally posted by Bill Catherall
About $30 here.

The most accurate way to measure %BF is to pay lots of money and have it done in a water tank. But even that has some degree of inaccuracy.

This is available at a nominal cost at our local YMCA. I imagine availability varies from Y to Y but it might be worth checking into.

[hersheythecat]

Okay - I am in for the challenge. Registered for the 1/2 marathon. Today I did 30 on the elliptical, 1 lap of the track at the Y (running) and walking for 3 laps. So all together I did 2.67 miles.

[SacTown Chronic]

I'm in (but no marathons).

My problem: no flexibility.

I lift weights 5 times a week and do cardio 3-4 times. I've been lifting weights for almost 3 years and the added muscle has made me a lot less flexible - although I only train for size about half the time. Those first 5 stiff steps out of bed in the morning are getting on my nerves.

Anyone have a good stretching program or know of a good resource where I could get information to custom tailor my own? My biggest problem area is my lower back. But I'd prefer a whole body flexibility routine.

[Lani]

Originally posted by SacTown Chronic
Anyone have a good stretching program or know of a good resource where I could get information to custom tailor my own? My biggest problem area is my lower back. But I'd prefer a whole body flexibility routine.

Yup, I sure do! Get yourself a copy of "Stretching" by Bob Anderson. My trainer swears by it, and makes copies of pages from it to share with the folks at the gym. The book breaks down various stretches that focus on different sports, and you can tailor it for any need.

If you have lower back problems, the best thing you can for yourself is to develop your core -- your middle. That means ab work, as well as back work. It's all floor work, so you don't need any weights. Pelvic tilts for your lower abs, crunches for your main abs as well as diagonal ones for your obliques. If I remember, I'll post the info from my trainer's "healthy back" class handout. I probably won't be able to until next week, when I get back in the office, though.

The stretching book also has a section on caring for your back.