Links

Map My Run  - A site that lets you map out run/walk/bike routes right from your front door.

The Downtown Fitness Club - Rochester's favorite work out spot.

Yahoo Maps - Find out how to get to the group events, or great running or biking places.

Rochester Parks & Recreation - Check out all the parks and other great places to get out and active in the Rochester area.

Rochester Hiking Trails - A great list of parks and trails to get out on and do some hiking and maybe some biking (if allowed).

Phoenix Hiking Trails - It even lists some "cool" summer hiking trails.

Twin Cities Parks- A listing of all of the parks, running and biking trails, etc.  It makes me homesick for Minnesota.

Exercise Tips For Expecting Mothers - Some great tips for the pregnant ladies in our challenge. 

Exercising for New Mothers - A great resource for the new moms in our challenge.

Vacations-in-the-Adirondacks.com - Find quality lodging and fun things to do in Lake Placid, Lake George, Saratoga Springs and throughout the Adirondack Mountains of New York State.

Tips for a Successful FGN'08

Tip #1:

Grab a Journal and a Pen. 

• Write down what your fitness goals are.  If you have a large or long term goal, it might be a good idea to come up with some small, measurable, short term goals that will help you along the way.
• Make these short term goals practical and reachable.  Your feeling of success upon meeting these smaller goals will help get you closer to your long term goals.
• Once you have your goals in writing, put them some place where you'll be reminded of them regularly to keep yourslef motivated.
• Use the EDinM checklist to record what you did each day during the challenge.  Write down what you did, how it challenged you, how it felt, etc.,   This is another way to track your success and motivate yourself as you see continual progress.  

Writing these things down turns ideas and hopes into goals and action plans.  Give it a try.  If you need help or suggestions, give me a shout.

Tip #2:

Make a Schedule for Week 1

• Find the time.  Fit it in.  Block it out on your calendars and allow yourself the time to work out or be active during this first week.
• Whether it's 10 minutes to start each day, or 60, do it and record it.  Enjoy and revel in your progress as the month moves along.
• You are the most important part of this challenge and you deserve to take the time for yourself.  Get rid of the obstacles and move (or run) forward towards your goals.

Tip #3:

Make a Few Changes. 

So we're a few days into it and we're feeling pretty good about starting it up and we're motivated to stick with it.  But once that workout is over for the day, there are things we can do that will only help us in achieving our fitness goals, such as:

• Park it - a little further away from the store, work, the gym, etc.  Those extra steps will add up!
• Ditch the soda!  Or cut back a little.  By drinking 1 can of regular soda a day, you can gain 26 pounds in a year.  Think about how cutting that out of your daily routine will help your overall health.
• Take the stairs.  Skip the elevator and take a few flights instead.  OK, so you don't think it's a good idea to sprint up 20 floors while on your way to present at a meeting.  Take a few flights instead and then take the elevator the rest of the way. Again, the extra steps you take in a day will add up and help in your overall calorie burning
• Skip the break room.  Take a 10-15 minute walk every day.  Get away from your desk, grab a friend, or put your ipod on - whatever will get you moving.  It will not only get your blood flowing and heart beating; it will refresh you for a little while once you get back to your desk.
• Have a ball.  Sitting in front of the TV at night?  Pick a show, and sit on an exercise ball for the duration of the program.  Do some light moves for your abs, or just balance around on it.  It's great for your core and it gets you off the couch.

Tip #4:

Re-evaluate. 

Now that we've been at it for over 10 days, it might be time to look at what's working for you.:

• How are you feeling?  Are you feeling more invigorated?  Feeling a little more energy?  If not, what might help you kick it up a notch?  What might be holding you back? 
• Are you keeping a progress journal?  If not. it's not too late to start.  If so, keep writing.  Putting these things down in writing really can make a difference in your success.
• Rejoice in your success.  Tell me, tell a friend, tell a co-worker.  Let those around you give you a pat on the back - you deserve it.
• Lastly - BELIEVE IN YOURSELF.  You are the number one person in this challenge, and you are the one who is responsible for your success.  You might be getting some help and motivation, but you are the one moving, sweating, and getting it going, and that's bringing you closer to achieving your fitness goals.

Tip #5:

Kick it up a notch. 

At this point you may be well into the challenge or even closing in on the end of the month.  Now might be the time to fire it up, take your routine to the next level, and make the most of your work out:

• Take the treadmill or elytpical machine up to the next resistance or grade level 
• Swim a few more laps in the pool, or do a different stroke..
• Take a fitness class at your gym that you've been nervous about trying..
• Take a few more flights of stairs at work.
• Run a little further, faster, or maybe sprint a few more yards at the end

Whatever it is, try and put a little extra umph into it and see how ya feel.  With the end in sight, why not finish up strong!