Showing posts with label Health is a lifestyle. Show all posts
Showing posts with label Health is a lifestyle. Show all posts

Monday, May 14, 2018

Team Tortoise Part III: Carry That Weight

Team Tortoise -  Part I | Part II | Part III | Part IV

Image Source
Boy, you gonna carry that weight
Carry that weight a long time
from Carry That Weight | Lennon and McCartney

This is the third article in a mini-blog series about running, diet and music. If you haven't read the other two pieces, Team Tortoise Part I: Born to Run and, Team Tortoise: Part II: Getting in Tune, start there and then return here.

I don't care how healthy the above picture looks, for me, bread is "crack carbs." I could eat bread at every meal and then have toast late at night, for dessert. This is a family thing, built into my McDNA. Of all things possible in my recent quest for eating better, my aunt gives Mary Kit and I an electric bread maker this past week, and now I think of her as a drug dealer. 

Like most Americans, I'm addicted to carbs. It doesn't matter if I run everyday the rest of my life, there is no amount of exercise that's going to control my weight. We've all known the science for many years- reducing the level of carbohydrates one puts into their body is the first and most important ingredient to weight loss and management.   

But finally, after trying to lose weight since my 40's, I learned something. DIETING is actually the enemy of "health is a lifestyle." Dieting is a counterproductive activity, a "bait and switch" that tricks your body for a short-term weight-loss outcome. 

The Seven Day Cycle of Eating
I'm learning that I don't need to diet, but rather, just monitor the food I choose to eat on a seven day cycle. This cycle, combined with running every other day, is my 1-2 punch to lose and eventually maintain a healthy weight to carry.

If you want to lose (or maintain) your weight, there is only ONE RULE that you have to follow for the rest of your life-
  1. Cut out, cut back and replace carbohydrate foods that you consumed in your past "crack carb life." If you actively identify and target specific high carb (and sugar) foods, you will begin to reprogram yourself with healthy eating habits of mind and body that require the most important element, consistency.  
Change here is really just a series of small behavioral steps. Over the past several years, I have made a progressive effort to either CUT OUT 100% or CUT BACK a significant percentage of my "carry that weight" hit list of crack carbs, on a consistent basis. 

Shout
Shout
Let it all out
These are the things I can do without
Come on
I'm talking to you
Come on
From Shout | Tears for Fears
  • breakfast cereal and oatmeal (100%)
  • dairy milk (100%)
  • pancakes and waffles (95%)
  • bagels (98%)
  • all soft drinks, including sugar drinks like lemonade (100%)
  • fruit juice, and fruit smoothies (95%)
  • dried fruit (100%)
  • chips (80%)
  • crackers (appropriate name - 90%)
  • flour tortillas (90%)
  • quesadillas (100%)
  • deli sandwiches, I love deli! (90%)
  • regular pasta noodles (95%)
  • rice (90%)
  • potatoes, fries (90%)
  • jam (100%)
  • cookies, I love cookies! (95%)
  • pie (95%)
  • ice cream (90%)
  • pastries/donuts (95%)
  • bread, pizza and beer (0%) "A man's got to know his limitations."
But, I just couldn't go "cold carb." I needed to REPLACE my high carb intake with lower carb alternatives throughout the week. Here's some of my replacement behaviors. (Hey I should add a song to the playlist by the band, The Replacements.)

One thing Mary Kit and I learned several years back (on a WeightWatchers® diet) but did not practice again until recently, was to buy only low carb bread. Now you're probably saying, "but I don't want to eat bread that tastes like cardboard." Actually, there are some great low carb sliced breads out there. Here's a little simple math you need to do in your search for any lower carb food.
  1. Look at the "Nutrition Facts" on the back label on most any food product.
  2. Look for "Total Carbohydrate" (example - 12g, from Dave's Killer Bread 60 Calories Thin-Sliced, not to mention Dave playing electric guitar on the front label)
  3. Under Total Carbohydrate look for "Dietary Fiber" (Dave's 3g) and subtract that number from the Total Carbohydrate number. So, for Dave's 60 calorie bread the total carbs = 9 grams per slice.
  4. As a "carb standard" Mary Kit and I try to buy food with under 10 grams per serving. For sliced bread, our current favorites are the "Dave's 60 Calories" just mentioned and Eureka! Sweet Baby Grains (homage to James Taylor!) at 10 total grams of carbohydrate (Both breads found at Vons/Safeway). Once you start reading labels, you'll find that most sliced breads start in the 20+ Total Carbohydrate range.
Some "new habits" for NOT carrying that weight
  • I have a body weight scale (to the 1/10th pound) and weigh myself in the morning after I have gone to the bathroom. I don't weigh everyday, because like most people, my weight is always fluctuating a couple pounds, but I do weigh several times a week to get a feel and monitor for the (ding, ding)... Sunday morning weigh-in. Hint- If I know I'm having a carb carnival on Saturday night, I do my weigh-in on Saturday morning, remember don't punish yourself.

  • My strategic plan is to lose 1 pound a week for however long it takes me to get to 185. I use Google Calendar for all my scheduling and on the upcoming Sunday I have my current weight listed as an "all day event." For example, this week's goal is 201. It's been my goal for two weeks now. If I go under 201.0, my next week's goal is 200.0, if not, it remains at 201 and I slide that 201 calendar event down to next Sunday. If I weigh 199 this Sunday, my goal for next week is still 200.0. and I put up a new calendar event for 200 for next Sunday. I try to remain "slow and steady" and most importantly, not to create a weight system that punishes myself or causes me to feel I have to be on a DIET.

  • Eat the majority of your your carbs in the morning. I often have two pieces of toast as part of my breakfast, but got to watch it for lunch and dinner, not everyday but maybe 5 days out of 7. Give yourself the whole day to burn those carbs off as they turn to glucose, and then from sugar to fat. Also, have a little real butter on your toast, and no margarine as it is part of the artificial diet machine.
  • Eat a banana (or two) one hour before you run. It is high in carbohydrate and you'll burn the glucose for your running fuel. Bananas are also high in potassium and for me help prevent muscle pulls while running. For many runners, a banana also settles the stomach before a run.
  • You must always hydrate everyday, but one hour before a run I also drink a 20 oz. Vitamin Water Zero (Lemonade or Orange) because it has electrolytes and helps with the muscle pull thing I tend to get. (Note - A 12-ounce serving of Gatorade's Thirst Quencher contains 21 grams of sugar.)
  • You probably noticed I never stopped eating bread or pizza. Behaviorally, I made a choice. If I was going to continue those two habits, I was going to need to cut out, cut back or replace other carbs I was consuming.

  • Channel your Jim Gaffigan (Bacon!) and have a couple of cheat meals a week. Your body metabolically actually needs the food change ups if you want to lose weight, and after all, "variety is the spice of life." (If you're a Seinfeld fan, kind of analogous to, "sex to save the friendship" to my take, "pancakes to save the stomach.")

  • Protein is your friend. Find foods you like with higher levels of protein and increase that percentage from your old eating habits. Eat your protein after a workout because protein helps repair muscle and tissue.

  • Start drinking protein shakes at least 3-4 times a week. My current favorite is Muscle Milk 100% Whey Vanilla Concentrate Blend (from Costco) at 27grams of protein per serving (no after taste). My simple protein shake recipe includes:
        -2 cups of Almond Milk
        -1 scope of the above whey vanilla concentrate power
        -1 frozen banana
        -a spoonful of peanut butter (helps the medicine go down) and let it all blend in the blender. This is my new smoothie as the frozen banana is the key to the smooth!

  • I now literally go "cold turkey" with my "new sandwich" - a cold cut slice (or two) of turkey or ham between two pieces of cheese.

  • I haven't eaten red met (99%) for many years now, but if you are a meat eater and like fish, increase your intake and you will feel the difference. If you hate fish, go with turkey, ham and chicken. For example, make a chicken salad sandwich and just leave out the bread. I make chicken salad with boiled eggs, pickles, mustard and some mayonnaise and just stir it up and eat it from the same bowl.

  • If you are a burger nut, switch to lean turkey pre-made patties in the meat isle. (Making patties from ground turkey takes too much time and they are just too dry.) I'm a cheese burger guy from way back so include the DELICIOUS melted cheese but eliminate the bun and keep the lettuce, tomatoes and pickles.
  • Avoid packaged foods with the leading label "Non Fat." That is a bait and switch for your mind but your body just breaks downs the excess carbs to sugar and stores as fat.
  • If you are a vegetarian of any kind, you still have to reduce your carbs and get more protein, otherwise you will never lose weight and keep it off.

  • Replace chips and crackers with (dry roasted) nuts as a snack. Costco has a good selection, but don't blow it and buy the trail mix (doh)!

  • Replace pasta noodles with low carb Dreamfields Pasta noodles. Believe me, you won't even know the difference between regular pasta and Dreamfields.

  • Sugar is the enemy. Choose sugar treats few and far between because the body is just going to convert it and store it as fat.

  • If I need a sweet treat, I buy a variety of low carb Atkins Protein Bars, they are delicious. I make sure to buy the bars WITHOUT artificial sweeteners. But use your common sense, you shouldn't eat 3 bars a day (I have, several times).
  • Fiber is your friend. It helps bring down your carb count and keep you regular in the digestive department. I also take a Philipps "Fiber Gummy" with every meal at home. I don't have any hard data (other than my scale) to support its helping me lose weight, but it's helping in the digestive department.

  • Buy most of your fresh fruits and vegetables in bulk from Costco. It's just Mary Kit and I in the house, but it forces us to eat these foods more often before they spoil. Nobody wants to throw away food, so it's just another built-in motivator. Also, we have a pantry we used to call the "carb cabinet." As your behavior changes, your pantry should reflect that change. Your refrigerator becomes the new snack machine with things like dill pickles, olives, apples, cheese and berries.

  • If you're a big time snacker like me, Become a big time berry eater. I eat a fair amount of blackberries, blueberries and strawberries from Costco. If you reach for the carb cabinet, take a few nuts and get back to the The Americans.
  • Lastly, if you are living by yourself, it's up to you to create these new eating and exercise habits. If you live with a partner, your task is a bit harder because with most relationships, you often eat together. I'm not going to get into couple behavior here, other than to say you and your partner need to be on the "same page" when changing up your eating habits. My weight drops over the years have always been tied directly to Mary Kit. Relationships are an on-going process and hopefully the concept of "team" comes together for the both of you during your eating/exercise transformation. 

Boy, I carried that weight for a long time, this time for the last five years. One day, I just got sick and tired of the feeling that I had lost my former self in image and flexibility at 215 pounds. As I mentioned earlier, I wrote this Team Tortoise blog series to continue to motivate myself and maybe motivate you in some small way. I know as a Clydesdale or tortoise, I will need to continue to monitor my weight the rest of my life. I continue to strike the DIET word from my behavior and enjoy the "slow and steady" mantra of Team Tortoise in my running and lower carb healthy lifestyle.

As a lifestyle, Team Tortoise is also about stress relief. Music soothes the soul and is as important to me today as when I was a young 175 pound lean running machine. I hope this blog helps you a little more to connect to music on a weekly basis so that the current burdens you carry don't weigh you down too much. And, if you're looking for a Frank Costanza, "Serenity now" moment, you'll find it in your music. 


Here's a running start playlist that I've been adding to over the last three weeks to get us moving and smiling.

Notes on videos chosen- The Dave Wottle 1972 Olympic race really inspired me to start running | My first running shoes were the Nike "Cortez" | The movie clip from, The Black Stallion is about freedom and the freedom running can bring. It also reminds me of running at the beach in 1978 when I moved to Mission Beach | The "mans got to know his limitations" clip is just knowing who I am and listening to my body | The Nike commercial with the boy running on the road is about us all being on that lonesome road all by ourself, and that we will prevail on our journey.

Monday, May 07, 2018

Team Tortoise Part II: Getting in Tune

Team Tortoise -  Part I | Part II | Part III | Part IV

Image Source
I'm singing this song
Cos it fits in well with the way I'm feeling
There's a symphony that I hear in your heart
Sets my head a reeling
I'm in tune
Right in tune
I'm in tune

This is the second article in a mini-blog series about running, diet and music. If you haven't read the first piece, Team Tortoise Part I: Born to Run start there and then return here.

The Who is one of my favorite bands of all time and their Getting in Tune was a perfect title that fits in well with the blog I'm writing. This week I want to continue my jogging journey by providing some tips and tricks that got me right in tune with an exercise routine that is currently changing my life in such a positive way.

For me, "Getting in Tune" is eating smart and running with a positive mindset coupled with a strategy to meet or exceed my goals over a period of time. (I'll write about eating smart as opposed to "dieting" in my third installment, Team Tortoise Part III: Carry That Weight, next week.)

Last week, I presented "The Chart" continuum from walking to running.

The Chart - moving in either direction (no judgement, just get out there and get moving)

Slow Walking | Walking | Walking Faster | Slogging | Jogging | Slunning | Running

Pick where you're currently at on the chart and make your first aerobic exercise goal - to move to the right at least one step. For me, sometime in November, 2017 - I said I'm going from slogging (slow jogging) to jogging to slunning (slow running).

Now for some suggestions on running.

Suggestion #1 - Where to run?
  1. Ideally, pick a place that you can walk (warm up) from your front door. Why? Because who has the time in this busy world? Convenience and Routine in exercise is your 1-2 punch for NO EXCUSES not to exercise.

    If the following suggestions don't work for your home location, then get in you car and go to that place or places that meet some of the criteria below.

  2. If you are are 40 years +, find places to run with either dirt and/or grass as the majority surfaces for your runs. Your feet, ankles, knees, hip, back and neck need as much natural shock absorption as possible. Take it from a guy with meniscus knee surgery, plantar fasciitis surgery and torn tendons from his left ankle to knee (from a wedding dancing accident). Running only on concrete and asphalt will eventually end your running life before you want to it to end. Here's my 2016 blog on the subject, Running Surfaces and the Road Less Traveled.

  3. If possible, find a running location that includes hill work. Better yet, a steady progressive incline for at least a quarter mile to half mile. I don't recommend a long steep hill especially on the downside because of the pounding to your joints. From my experience, almost all of my muscle pulls have occurred while running down a steep hill or decline.

    A variety of up and down provides the spice of life to your running routine. Your body and mind need to be challenged- to use your body's gears to go up, down and flat out.
Suggestion #2 - How long and far to run?
  1. Run no more than 60 minutes every other day. There is a body of research to back this up, but more than anything, it's just common sense in diminishing returns with age, muscle tissue micro tears, tears, and recovery time. Personally, I'm not an IronMan, nor want to be. I almost killed my body and spirit running a marathon and then discovered half-marathons were causing me injury and setback. Less is more grasshopper.

  2. Run no more than 5 miles. If you are training for a 10K (6.2 miles) then bump it up to 6 miles at the most for a short period of time. for the average person, less running = running for the long run of life. Remember, you're a tortoise that typically lives a long life. Also, refer back to the Running Speed and Pace Chart Conversion in Part I (I cut the original off at 5 miles). And in the wisdom of Dirty Harry, "A man's got to know his limitations." –Harry Callahan
  3. Injury Prevention with Compression Socks/Pants and Stretching. As mentioned above, I have a body disposition for muscle strain and tear. Someone in my travels suggested compression socks for running. I first started with the leg sleeves from the knee down to the ankle and then purchased compression shorts for hotter days and long compression pants for colder days. Compression pants combined with good hydration and eating a banana (for potassium) a half-hour or hour before I run, has helped me tremendously from my calf and thigh muscle pulls.

    Speaking of gear, I wear my compression pants as underwear and a pair of running shorts on top of that. Make sure you buy some running shorts with at least one zipper pocket for your car license and/or car key or house key. I'm a freak worrying if my house key is going to fall out of my pocket while running, so the zipper is a little piece of mind. And speaking of staying calm, I read in Runner Magazine many years ago, that peppermint, calms the body while running. I always bring 3-4 Altoids® in one of my pockets on a run and find more than anything that an Altoid keeps my mouth moist and I don't get a dry mouth while running.

    STRETCH no matter what your age, before you walk and/or run for at least 10 minutes - DO IT and make it a top priority. In my stretching routine, I also use two pair of 10 pound bar bells and incorporate that in my daily morning stretching in the house. I do the free weights everyday probably for a total of 2 minutes but it's amazing how this helps with your upper body and strengthens the lower back.
Suggestion #3 - Walk everyday as an exercise activity
  1. Even if you are on a running day, try to walk at least a quarter mile to help stretch and warm your legs, but more importantly, get your mind primed to begin to free itself. Mary Kit and I walk everyday together for at least 30 minutes. It moves our conversations outdoors and we appreciate each other and the world around us a little more. For walking, mixing up your locations is a wonderful thing, discover your city and region.

  2. Counting steps at work or around the house with a counter strapped to you is just gathering artificial data that doesn't change your life. Get OUTSIDE and walk as an activity unto itself. Life is better outside. Okay with that said, I live in San Diego and someone in a colder wetter climate might be saying FU (forget you) right now. Okay for bad weather days, get a treadmill, with a view. 
Suggestion #4 - Run outside with your smartphone
  1.  Rule one is always safety. A smartphone either on the street or the trail may save your life or someone you encounter out there. Stuff happens. I once saw a runner get hit by a car in a cross walk on a busy street and ten people instantly were on their cell phones calling 911. (Yes, several others were also attending to the individual on the ground.)

  2. Experiment and find out if you want to carry your phone in a running hip pack or side armband. I like a side armband and it opened up my world for using my phone as an active part of my running.
  3. I'm going to talk about music, but before I do, I would highly suggest you NOT wear earbuds while running either on a trail, backroad or the streets. On the streets, you need to HEAR THE CARS at all times. On the trail or off road, you need to hear other people or dogs coming from behind. Be smart, be safe. Now if you are running at a park with lots of people around you, I could understand the use of earbuds, but even still, I would use only one side. I've been hit by a car in a crosswalk on my bike at 12, and bitten by a dog at a park while running (a couple of years ago).

  4. For audio while running, I put my phone upside down in the armband sleeve so that the phone's speaker is pointing up and about 12 inches from my right ear. I can hear the music perfectly, and I can also pause my music app if others are approaching me to give them their space. More importantly, I can hear and be in tune to all the other activity happening in my surroundings.

  5.  I also started using a walking/running tracker app to monitor my pace and distance. I use an app called Run Tracker. Here it is for Android and iPhone. Run Tracker is free (with a pro version available). I use it to monitor my time, distance and average pace per mile. It has a number of simple and easy to use settings. I get audio feedback that I set a every quarter mile and get my split times for every mile. It will save your run history and you can look back to see you're progress. This app has simply been a game changer for me, it gently kicks my ass or rewards me every quarter mile and it has made a difference in helping me reach one of my big goals - 5 miles at a 12 minute pace for one hour. Hope to drop the mic on that goal by summer!
Image Source
If you read the first blog in this series, I started it by talking about my experience in signing up for a jogging class in Community College with my friend, Paul Hobbs. This past Saturday, I was in Santa Maria, met Paul and we drove up a little north for a run on the beach at Oceano, CA. After Forty-five years, we're still pickin' them up and putting them down together-
"slow and steady for the long run." Life is good with friends like Paul.

Okay, next week in Team Tortoise Part III: Carry That Weight, I'll cover the most important area, one's (my) eating habits and a plan (lifestyle) to NEVER DIET AGAIN.

In the meantime, this is a music blog after all, so here is my Born to Run playlist to inspire you while...running of course. Yes, download the YouTube app (iPhone or Android) on your phone and subscribe to my playlists starting with this one. Send me any suggestions for running or eating-themed songs and I will add to this list for next week. Happy walking or running my friends!

Monday, April 30, 2018

Team Tortoise Part I: Born to Run

Team Tortoise -  Part I | Part II | Part III | Part IV


"Slow but steady wins the race." 
The Hare and the Tortoise

This mini-blog series on running, diet and music may be more of interest to someone 40 years and older, but for those a bit younger, take note as the years do seem to fly by.

Looking Back
In 1973, I graduated from High School and then attended Alan Hancock Jr. College in the Fall of that year. I can't remember if it was either the Fall or Spring semester, but my good buddy Paul Hobbs and I registered for a cross-country running PE class. The class was great, Coach Kring took roll while we stretched and then we hit the streets and ran for about an hour. I was 18 years old and immediately liked the routine, so much so, that I have basically been doing variations of that hour running routine ever since.

When I say, "running" well that's an action word that I'm going to examine today and categorize "speeds" akin to the gears on a bike. In the 45 years since I started running as an activity, I'm NOT what you'd call, "a natural born runner." If we were talking horses, I'm a Scottish Clydesdale, kind of with a square block farm body but with a "born to run" attitude. I was never going to be that lean, long-legged runner with a kick and over the years, I kind of identified with the Aesop Fable, The Hare and the Tortoise.  The fable heralds the slow and steady pace of the tortoise who eventually wins the race against the overconfident hare who takes a nap during the contest.


In the late 90's, I came up with the concept of "Team Tortoise" and eventually created a web site www.teamtortoise.org and some graphics for t-shirts to share with others in the spirit of being the slow and steady runners at public running events or solitary runs on a country road. When I was a younger tortoise/turtle I probably averaged a 10 minute mile pace at my very best. I mostly ran by myself but had several regular running partners over the years (Paul Hobbs, Bill DeVoe, Mark Hunter, Bob Morris, and my daughter Katie). I've run in 10K's, a dozen or so half-marathon's and one marathon.

Over the years, that pace gradually slowed to a 15-16 minute mile and last November my weight hit a new high and a very low point for me at 215 pounds. I was still running or should say, "sloooow joooogging," but my weight in combination with my diet and exercise was summed up in a term that came to me during one of those 16+ minute mile runs, "a slog." On one memorable slog, I actually had a guy pass me on the sidewalk, he was walking faster.

In looking back, my college roommate (health science major) and life-long friend, Mark Hunter often said in our conversations, "Health is a lifestyle." I still hear those words today in my head, and I still want to live those words.

Moving Forward - Setting Goals
So last November, I decided to set some new goals for myself. One goal being that I would write this mini-blog series (along with some "running themed" music) not only to help myself, but maybe to also motivate anyone on the on-going journey to being healthy and fit. So please take this series as simply some "tips and tricks" in my own journey that may help you on yours. At 63, I'm still learning new things to help with my diet and running lifestyle, and it's a good time to share some things that I have learned on the way.

My 3 BIG GOALS  (with no timeline restraints attached)
  1. To slowly lose 30 pounds (from 215 to 185), and keep it steady at 185 for the foreseeable future
  2. To run a 12 minute mile for 5 miles (12x5= 60 minutes), and keep that as my new pace and distance for the foreseeable future 
  3. To listen to new and old music while running to inspire my writing for Monday Monday Music blogs
One of my sub-goals is that when I averaged a 13 minute mile for 5 miles for at least a month, I would right this first blog as motivation to myself. I'm writing this first draft on Saturday, April 28th as today I ran and averaged a 12:36 mile pace for 5 miles. Today was a big day as I also weighed in at 199.4 and hit my halfway weight goal on the same day!

The Team Tortoise "Born to Slun" Chart
My professional life as an educator often involved my passion to organize stuff. So when I started my new running goals, I wanted to develop a "no judgement" continuum from walking to running that could be applied to most ambulatory people. As I get older, my lifetime goal will be to always walk until I die. 

Walking
In humans and other bipeds, walking is generally distinguished from running in that only one foot at a time leaves contact with the ground and there is a period of double-support. In contrast, running begins when both feet are off the ground with each step. Wikipedia

Independent walking speed of course depends on your height, weight and gait but is commonly clocked for most humans at around 3 miles per hour (mph). Here is a little continuum that moves from right to left as we age or have an injury or medical condition. The continuum here reflects the typical aging process, but it can move both ways depending on your situation. Not that it needs to be said but, walking as an activity is one of the most important things in maintaining an independent life.

Walking with a walker << Walking with a cane << Slow Walking (below 3.0 mph)
<< Walking (3.0 mph) << Walking Faster

Slogging 
Slogging is my blended term that means "slow jogging" and shouldn't be taken as a derogatory term.  For me, it starts around 3.1 mph and moves up several tenths of a mile. The distinction between "walking faster" and slogging can be minimal as I noted above with the walking guy passing me. Here, I'm emphasizing that one does not just want to walk faster but wants to begin to run again by getting both feet off the ground.

Slogging = somewhere between 3.1 mph - 3.5 mph for us Team Tortoise types.

from Running Speed Pace Chart Conversion
Jogging
Jogging is defined in Wikipedia as running at a "slow or leisurely pace" under 6 mph. From the Team Tortoise perspective, I'm going to redefine that at under the 5 mph and a wonderful lifestyle pace of exercise.

Slunning
Slunning is my blended term that means "slow running" starting at the 5 mph pace and peaking at the 6 mph pace. If you identify as Team Tortoise, this is your holy grail, your little engine that could in PR (personal record) territory. My personal goal is to be a slunner (again),  to "get back to where [I] you once belonged" or, "Ah, but I was so much older then I'm younger than that now.

The Team Tortoise motto - Slunning is running!

Running 
Running is traditionally defined at starting at the 6 mph pace. And yes if this is you, well good for you, you are officially a Hare. Being a Hare, this article is not necessary for you, but I'm happy for you. Please continue reading and I apologize for my jealousy (as you are probably lean and can just eat carbs all day long, you're whole life, that's... awesome).

The Chart - moving in either direction (no judgement, just get out there and get moving)

Slow Walking | Walking | Walking Faster | Slogging | Jogging | Slunning | Running

Goal #1 - Pick where you're currently at on the chart and make your first aerobic exercise goal - to move to the right at least one step. For me, sometime in November, 2017 on my bathroom scale, I said to self, "I'm going to go from slogging to jogging to slunning."

This week's playlist is only one song and the theme for this series (even if it's a car metaphor), and purposely chosen as "the slow version."

Next week in Team Tortoise Part II: Getting in Tune, I'll suggest some walking and running ideas for turning on your humming engine and just getting out there, everyday.