Program yourself for success... From Jeff Galloway's book, Mental Training for Runners, Meyer & Meyer Sport, 2016 When I told her I was writing a book on motivation, my wife Barbara asked “for what do you want to be motivated?” At first, most runners tend to answer with specifics: to finish a long run in the upright position, to run faster at a given distance, to finish ahead of a sister, neighbor, age group competitor, to qualify for Boston, or, my favorite, to enjoy every run. The specific goal helps the runner maintain cognitive focus at the beginning of a goal-oriented program. the major challenge in maintaining motivation is maintaining focus as the workouts become more routine and the stress increases. A successful mental training program will reduce stress to a manageable level so that almost every run can bring joy and personal empowerment. The stage is then set for planning a realistic approach to your goal. Have a goal for each run. This cognitive mental action can activate the executive brain as the warm-up switches on the good attitude circuit. As you think about each aspect of the workout, you can keep the human brain in charge. Without such focus, mental action will often drift under the control of the monkey brain which turns negative under stress and releases hormones that stimulate negative messages, such as “I’m too busy to run,” “I’ll get too tired,” “It’s not my day,” and “Why am I doing this?” "I can do it!" So by acknowledging the stress, maintaining mental focus, and using mantras when needed, you’ll produce positive peptides each step of the workout. The next step is to set up an ongoing mental training program that will “run you through” the anticipated challenges each day through a series of doable steps. This will desensitize you to the negative messages, while also giving you a plan with thoughts and words that will help you stay in the frontal lobe during that workout. As you refine and repeat the plan, you reprogram the brain to continue under adversity. This improves your sense of belief in the system, which will stimulate positive attitude circuits and hormones. Jeff Galloway was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best selling running book, Galloway's Book on Running, and is a Runners World columnist, in addition to being an inspirational speaker. Jeff is the creator of the Run Walk Run® method and has authored over 20 books on running, on of which is The Run Walk Run Method. This blog was brought to you by CPG News & Information Services. For further details, please contact us or give us a call at 317-352-8200
By Gary Dudney There comes a point in any race, or for that matter in performing any hard-fought task, when fear and self-doubt creep into your thinking and your inner dialogue turns negative. “I can’t keep this up. I didn’t train hard enough for this. The pain is unbearable. I’m not going to make it. I’m going to fail.” Allow these thoughts to continue and they will undermine you, sap your will, and become a self-fulfilling prophecy. Anxious over failing, runners often tense up making it even harder to move smoothly through a full stride. That is why sport psychologist JoAnn Dahlkoetter in her book, Your Performing Edge, advises athletes to “stay relentlessly positive.” One technique I learned from her book has helped me stay positive and determined to reach my goal in races of all distances and has even given me a tool for getting through difficult situations in other areas of my life. The technique involves getting to that moment in a race when you feel absolutely at your worst. The fatigue and pain have become overwhelming. Your energy is gone. Every step is a monumental effort. What now? Don’t pretend it’s not happening or try to ignore it. That will only make it worse. What you need to do is acknowledge what you’re feeling. Face up to it and then tell yourself, “Okay, this is how it feels when I’m really trying my hardest, doing my best, reaching for my goal. This is actually normal. This is how it is supposed to feel.” In other words, make how you’re feeling, as horrible as that might be, a positive thing. Take the worst moment in the race and turn it upside down. After all, it’s not supposed to be comfortable. Achieving almost anything worth having is going to be a struggle and so you’re just feeling what that struggle is like in running. In my book, The Tao of Running: Your Journey to Mindful and Passionate Running, I illustrate this technique and many others that will help you get through the toughest parts of your run. I also talk about how to see your running as a journey of self-discovery and how to get the most out of your running experiences. Staying relentlessly positive works well for running, and you’re likely to find, for just about everything else. Gary Dudney is the author of The Tao of Running: Your Journey to Mindful and Passionate Running, a fresh and unique perspective to the mental side of the topic of running. It offers readers multiple ways to significantly deepen, enlighten, and enrich their running experiences. Brought to you by CPG News and Information Services
By Paget Hines Many students are currently reading one of the most ACCLAIMED novels of all time: The Great Gatsby. F. Scott Fitzgerald’s legendary portrait of the EXTRAVAGANCE of the LIBERTINE 1920s is a staple of high school English classes. Many students find that watching the movie provides a deeper understanding of the book. Director Baz Luhrmann’s AUDACIOUS version , starring Leonardo DiCaprio as Jay Gatsby, the ENIGMATIC millionaire, and Carey Mulligan as Daisy Buchanan, the object of his obsession and the CATALYST of his quest for material wealth is available to stream online. Luhrmann has a PENCHANT for stunning spectacle in all of his movies, and his version of The Great Gatsby is no exception. With a star-studded soundtrack, ORNATE costumes and sets, and 3D cinematography, Luhrmann creates a striking EVOCATION of New York at the ZENITH of the Roaring ‘20s. One of Luhrmann’s most compelling and controversial choices in this latest adaptation is his use of ANACHRONISTIC music. The soundtrack includes contributions from an ECLECTIC assortment of popular artists, from hip hop and dance stars like Jay-Z, Beyoncé, André 3000, will.i.am, and Fergie to indie darlings like Gotye, Jack White, Lana Del Rey, Sia, and Florence + The Machine. The soundtrack’s MELODRAMATIC slow songs invoke a sense of Gatsby’s almost WISTFUL yearning to recapture the past. While the soundtrack is INDISPUTABLY contemporary, it often JUXTAPOSES the 1920s with the 2000s. The music of The Great Gatsby’s soundtrack works with the dazzling cinematography to overwhelm the movie audience with the OPULENCE and HEDONISTIC excesses of the Jazz Age. This film adaptation will bring to life Fitzgerald’s SCINTILLATING novel. When watching a film production of a classic novel, it’s useful to view it with a critical eye. Come to your own conclusions about the APTNESS of the casting, the deviations from the novel, and the ultimate success or failure of this translation of the ICONIC novel to the screen. Engaging and entertaining for students. ACCLAIMED—celebrated EXTRAVAGANT—excessive, lacking restraint LIBERTINE—dissolute, free from moral restraints AUDACIOUS—bold ENIGMATIC—mysterious CATALYST—cause of change PENCHANT—preference ORNATE—elaborate and expensive EVOCATION—imaginative re-creation of something ZENITH—peak ANACHRONISTIC—false assignment of something to a time when it did not exist ECLECTIC—using a variety of sources MELODRAMATIC—overly dramatic WISTFUL—showing longing tinged with melancholy INDISPUTABLY—undeniably JUXTAPOSES—places side by side OPULENCE—wealth HEDONISTIC—devoted to the pursuit of pleasure SCINTILLATING—brilliant, sparkling APTNESS—appropriateness ICONIC—venerated as an object of attention and devotion APPOSITE—relevant, pertinent Paget Hines is the author of Direct Hits Essential Vocabulary, Direct Hits2016; Direct Hits Core Vocabulary, 6th Edition, Direct Hits 2016; and Direct Hits Advance Vocabulary, 6th Edition, Direct Hits 2016 Paget is a Learning Specialist and the Director of Direct Hits Education. She has worked with students with a diverse range of learning profiles. Brought to you by CPG News & Information Services
By Gary Dudney, author of The Tao of Running: Your Journey to Mindful and Passionate Running Running can seem very much like a “just do it” kind of thing. You run. You sweat. When you’re done, you’re happy with yourself. End of story, move on. Why would you need to get all thoughtful about it? Why would you need the case for reading running books? Well, because for many people running becomes a lot more than just getting a little exercise. Delve more deeply into what’s going on in your mind out there on a run and you’ll be surprised at the richness of the experience. Why is running such a stress reliever? Why do you feel so empowered after a run? Why does running give you such a blast of self-esteem? Understanding the mental side of running can help you answer these questions and not incidentally help make you a much better runner. It can also make you better at handling stress in other areas of life. Over the past 20 years, I’ve run 52 one hundred mile races. My record for the first 26 hundred milers I ran was 16 successes and 10 failures. Not a great record. But then I reeled off 26 straight finishes to get to my total of 52. The difference wasn’t in any physical changes I made, like more or different training. The difference was that I thoroughly studied the mental side of running and got my head right for dealing with the tough challenges you face when you run hard or long. If you’re running, you should be reading about running. There are many very inspiring running books out there nowadays about people who have transformed their lives in amazing ways through running. And then there are books like mine, The Tao of Running: Your Journey to Mindful and Passionate Running that help you focus on the mental journey that running takes you on and offers strategies for overcoming the toughest challenges. These strategies help you run better but they can also be applied to other challenges in your life. About Gary Dudney Long time columnist for Ultrarunning magazine, Gary Dudney is thrilled to share his hard-won understanding of the mind of the runner from being “out there” himself during 40 years of running. He’s written advice pieces and adventure stories for all the major running magazines. He’s completed over 200 marathons and ultramarathons, including fifty 100 mile races. This blog is brought to you by CPG News & Information Services.
Check out these Fun Facts put together for your enjoyment by, Michael Joseph Oswald, author of Your Guide to the National Parks March 1, 1872 ◆ Yellowstone ◆ It is the world’s first national park. At more than 2.2 million acres, it is larger than Rhode Island and Delaware combined. Roughly 96% of the land is in Wyoming, another 3% in Montana, and 1% in Idaho. About 80% of the park land is forested. Yellowstone Lake (131.7 mi2) is one of the largest high-altitude lakes in North America. There are approximately 290 year-round waterfalls higher than 15 feet, including Lower Falls of the Yellowstone River (308 feet), tallest in the park. Half of the world’s geothermal features, including 300 geysers, are found at Yellowstone. Steamboat Geyser (Norris Geyser Basin), at more than 400 feet is the tallest geyser in the world, erupting with no noticeable pattern and sometimes years between eruptions. Old Faithful spouts 3,700 to 8,400 gallons of 204°F water about 100 feet in the air every 60 – 110 minutes. Mammoth Hot Springs deposits an estimated two tons of calcium carbonate each day. Geyser basins are full of interesting color combinations. The blues of Norris are due to silica in suspension in the water. Redorange colors are often caused by cyanobacteria or iron-oxides and arsenic compounds. Some springs are emerald green in color; this is due to blue refracted light in combination with yellow sulfur lining the pool. Your Guide to the National Parks offers step-by-step planning, activities that are great for the kids, and the most popular ranger programs to help your family vacation. This book also provides thousands of hotels, restaurants, and attractions beyond the parks. Eleven suggested road trips make it the ultimate dashboard companion. You can pick up your copy of Your Guide to the National Parks right here or wherever books are sold. About the Author Michael Joseph Oswald is an American travel writer. In 2003, he graduated from the University of Wisconsin-Madison with degrees in electrical engineering and chemistry. After four years of working in a corporate environment, he escaped to a more adventurous lifestyle traveling and pursuing his passion for kayaking, biking, and hiking across America's National Parks. The blog is brought to by CPG News & Information Services.
By Paget Hines The conversation about vocabulary typically centers on standardized testing. It is true that vocabulary study is integral to obtaining a top score on these tests, but the value of a strong vocabulary transcends standardized tests. Test scores are one component of a student’s school portfolio. Class work, essays, and tests are vital as well. Additionally, for those students applying for scholarships, internships, or special programs, interviews and essays are usually mandated. Demonstrating a penchant for sophisticated word choice will set a student apart from the crowd. Utilizing a robust vocabulary in an interview and essay underscores the fact that a student’s understanding of vocabulary is not merely superficial. Used appropriately, erudite words in essays and interviews will enhance a student’s standing with the teacher, reader, or interviewer. It is crucial that parents, teachers, and tutors incorporate meaningful and contextual vocabulary study across the instruction spectrum. This is particularly important for student’s who struggle with critical reading and writing skills and those for whom English is a second language. A vivid and varied vocabulary will bolster a student’s chances of success. No two words mean exactly the same thing, so it is important to teach the proper contexts for words. Throwing in a few big words might misfire if students are not aware of the nuances of the words. As with any skill, practice makes perfect! Engaging and entertaining for students. Paget is a Learning Specialist, Partner at Direct Hits, and author of the Direct Hits Vocabulary book series. She began her teaching career at the Schenck School in Atlanta. After completing two years of Orton-Gillingham training, Paget began privately tutoring. For 13 years she was in private practice in San Francisco, working with students in middle school and high school. She developed and implemented a SSAT verbal, reading comprehension, and essay curriculum for students with learning differences and test-taking anxiety. She currently works with students at Georgia Tech through Project Engages. Paget has tutored and administered the SSAT, PSAT, ACT, and SAT throughout her career. Integral – — very important and necessary Transcends — goes beyond, exceeds, surpasses Mandated – — to officially demanded or required Penchant —– a liking or preference for something, aptitude, an inclination Underscores — emphasizes or shows the importance of Superficial - — concerned only with the obvious or apparent Erudite – — learned,; literate Enhance — make stronger, better, or more valuable Incorporate — include, make part of another thing Underscores - to emphasize or show the importance of Bolsters – —to make stronger or better Nuances — the slight and subtle differences or shades of meaning between nearly identical entities Study guides form Direct Hits can be purchased wherever books are sold. Direct Hits Advance Vocabulary 9781936551248, Direct Hits Essential Vocabulary 9781936551200, and Direct Hits Core Vocabulary 9781936551224. This blog has been brought to you by CPG News & Information Service.
By Ingrid Loos Miller How to be a saint on the couch and a sinner on the bike? How do you do fuel your training and lose weight at the same time? It is very difficult. Weight loss is the first priority now. Your performance might suffer, so put it on the backburner until you have reached your goal weight. It’s that simple. We know that in the past you have relied too much on training as a safety net to overeating. In my experience, the best way to change this and to be able to continue training is to do the following: Stick to eating (counting and recording) your baseline number of calories at all times except when you are actually doing a workout or eating your recovery meal. This is important because you need to be able to control your weight even if you aren’t training at all. Fuel adequately during your workouts (more on this later). Do not count the calories you consume during workout against the baseline limit. The calories you eat during a workout are fuel for the workout, but these are free calories and this is your chance to eat sugary foods since this is when you actually need them. This is when you can be a sinner on the bike. Eat an adequate recovery meal after longer workouts. Like the fuel you take in during your workouts, these recovery meals are not counted in your daily calories. These meals are meant to replenish the glycogen stores in your muscles and nothing more. By eating soon after your workouts, you are assured that the calories are going directly (more or less) into your muscles, where they are needed most. After your recovery meal, go back to eating according to your baseline calorie limit. For more helpful information on managing your weight as a triathlete, pick up a copy of Weight Management for Triathlete by Ingrid Loos Miller today! About the Author Ingrid Loos Miller is the author of Weight Management for Triathletes from which the above blog was excerpted. She is also a USAT Certified Coach, Sport Nutrition Consultant, and triathlete. A Team Trainer for the Weight Watchers® Momentum Challenge, she has helped athletes and non-athletes alike achieve their weight loss goals by showing them how to reduce the calorie impact of the foods they enjoy. She teaches the motivational and focusing strategies needed to achieve goals and provides tools and daily practices that make permanent weight management a reality. Other than becoming an Ironman® and regular podium finishes in triathlons, her greatest personal accomplishment has been overcoming a lifelong struggle with weight. She has written for Trail Runner Magazine and her writing has appeared in Triathlete Magazine, Marathon and Beyond and on BeginnerTriathlete.com.
By Gary Dudney My book The Tao of Running: Your Journey to Mindful and Passionate Running could just as easily have been entitled How to Embrace the Suck or Embracing the Suck because one way or the other learning how to “embrace the suck” is part of every chapter in the book. Now why is that? Running has a mysterious way of getting under your skin. You set out on a little jog looking to get some exercise and the next thing you know you’re a committed, even a fanatical runner. But what is not mysterious about running, is that eventually it is going to suck. Train hard at all, try lowering your PR (personal record) for the 10K, or take on those last six excruciating, devastating, soul-crushing miles of a marathon, and you’ll know what I mean. So which is it? Is running this wonderful thing that you are drawn to like a duck to water or is it luring you into “it sucks to be you” territory. Both…and that is a good thing. Running does feel natural and invigorating. You feel your body adapting, getting stronger. But inevitably as you run faster and farther and push yourself harder, you will get to a bad place. You will feel awful, and suddenly you will find yourself in a crisis of character. How will you respond? Will you slack off and quit or will you find a way to take on the challenge, embrace the suck, and triumph over the adversity? Running gives you that opportunity over and over again. But isn’t that the most rewarding thing about life, when you have to overcome adversity, when you have to face down the hard things and win through? No wonder so much of The Tao of Running is about how best to embrace the suck. When it comes to getting the most out of your running, that’s really the whole point! About Gary Dudney Long time columnist for Ultrarunning magazine, Gary Dudney is thrilled to share his hard-won understanding of the mind of the runner from being “out there” himself during 40 years of running. He’s written advice pieces and adventure stories for all the major running magazines. He’s completed over 200 marathons and ultramarathons, including fifty 100 mile races.
What is Functional Fitness Anyway, by Lamar Lowery Lamar Lower, author of Functional Fitness, has also built his own fitness academy. In this blog, Lamar explains what exactly is functional fitness. Functional fitness is training in a way that requires your muscles to work together, or in other words, work in the way they were supposed to. Instead of focusing on a particular muscle group at a time as you do with conventional weight training, functional training recruits more muscle groups by using more primal movements that require your muscles to work in harmony. Some of the issues or negative aspects of conventional weight training come from it requiring non-natural muscle contractions or movements. This can sometimes lead to injury (usually when you least expect it). It could be argued that these non-essential muscle contractions also do not improve or contribute to muscular stability and/or mobility but I’ll save that for another post! Just in case you are not fully convinced yet, I put together some reasons why you should implement some functional fitness training into your workouts or routine. If you're a personal trainer and looking for new ideas for your next raining session, look no further, Lamar Lowery has developed his own training programs that he has used for decades working with top managers, injured athletes, and back patients. Functional Fitness provides intense workouts to reach maximum results. Detailed descriptions and photos make this an easy-to-understand guide for any personal trainer. In Lamar's personal training sessions, he uses his expertise in endurance, coordination, and biomechanics to receive the best results. Lamar uses the most up-to-date equipment, e.g., suspension trainers, Dual Grip Med Balls, and kettlebells, and the classics such as barbells and dumbbells. After making his functional fitness a part of your training regime, you will help your clients add exercise into their busy lifestyle, reach their goals, and improve body, mind, and soul. The preceding has been brought to you by CPG News & Information
Calm Yourself with Calming Foods Neurotransmitters are the brain chemicals that communicate information throughout your brain and body. The brain uses neurotransmitters to tell your heart to beat, your lungs to breathe, and your stomach to digest. They can also affect mood, sleep, concentration, weight, and can cause adverse symptoms when they are out of balance. Neurotransmitter levels can be depleted many ways. It is estimated that 86% of Americans have suboptimal neurotransmitter levels. Stress, poor diet--protein deficiency, poor digestion, poor blood sugar control, drug (prescription and recreational), alcohol and caffeine can deplete them. Serotonin is a neurotransmitter that is found in the gastrointestinal tract, nervous system and blood platelets. It helps to regulate mood, appetite, sleep, and also supports memory and learning. Studies show an association between serotonin levels and mood. The good news is you can naturally increase your serotonin levels with food instead of drugs. • Complex carbohydrates, such as sweet potatoes, brown rice, oatmeal, amaranth, buckwheat, millet and quinoa allow your brain to process more serotonin. • Eating protein and healthy omega-3 fats, found in fish, walnuts and flax, will also improve mood. • B vitamins, which are abundant in fresh leafy greens and in chemical-free, pasture-raised meat, are another important factor because they're needed for serotonin production. • Leafy greens, such as spinach, kale, collard greens, are high in folic acid, a B vitamin. Low levels are linked to depression. • Bananas contain vitamin B6. They are high in potassium, an important electrolyte for a happy and calm mind. • Other foods rich in vitamin B6: turnip greens, garlic, cauliflower, mustard greens celery, fish, poultry, and lean beef. • Tryptophan is the precursor to serotonin; these foods are high in tryptophan: turkey, sunflower seeds and pumpkin seeds. • Fermented foods such as sauerkraut, yogurt, miso, and Kombucha, pickled foods (beets, radish, Korean kimchi) assist in digestion and assimilation of the important nutrients you need for serotonin. So try some of these foods and notice if you feel more relaxed and uplifted. Bon appetite! To receive more helpful tips for caregivers, pick up your copy of Barbra's book Calmer Waters. You can also visit Barbra at her website: https://barbracohn.com/ This blog has been brought to you by CPG News & Information Services.