Getting Older and Stronger with Kickboxing, Rock Climbing, Running and Biking.

Well heck I havent posted in a long time. I started a new job the end of 2017 and I did not do my weight any favors. I work out of the WeWork in the Capella Tower in Minneapolis. I love we work but they have really good snacks all of the time. Like gourmet pizza and cookies and high end appetizers. Like all the time every week. I gained over 20 pounds my first 3 months on the new job and have since taken that off.

I am keeping in shape doing the YWCA triathlons over the winter as well as Kickboxing once a week with my daughter. My oldest son discovered that he likes rock climbing so we started to do that at Vertical Endeavors in Mpls. I am also training for my 12th Red Ribbon Ride to end HIV and AIDS. The ride will be 103 miles the first day.

I have been cutting out all of the junk food as of late while increasing my running and walking outside. I am going to start bike commuting as many days a week as I can July 1st. As far as my diet goes I have been cutting down my coffee intake and taking apple cider vinegar in the morning and at night. Seems to be good for the health. My wife also started selling essential oils so I find myself using those daily for multiple different things. They seem to help and I want to be as natural as possible.

The kids are in the middle of a crazy amount of summer activities but we are finding time to keep tight as a family. I love the idea of Hygge and try to bring that into daily life as much as possible. We eat dinner as a family. No screens at the table and I light a candle. We talk about the week and our personal high and low points. Everyone is heard and we can help as a family if needed. I am also trying to take time every day to be mindful of how I am feeling and journal about what I am grateful for and be very specific.

In our fast and every speeding up lives we need to cut through the clutter and excess and do what really matters. To me that is my personal health and spending time with my direct family and close friends.

What matters most to you?

I would challenge you to back off on social media and screen use. Pick up a paper book and go for a walk outside. Look closely at new flowers and weed a garden. It will make you feel more connect and part of the world.

Cheers,

Gabe

Fall weather Seasonal Affective Disorder and Holiday Treats + 360 Video

Greetings Friends,




We find ourselves at the end of September once again. The daylight is almost exactly equal to night hours. It should be getting colder although we just had 3 90 degree days in Minnesota which breaks all sorts of records. School is in swing for children along with all of the PTA PTO, lessons and practices for parents. Everything seems to combine and make it hard to lose weight. But if you do it right this can be one of most beautiful and comfortable times of year to exercise.

The light is fading so what do you do?
Many doctors suggest bright lights in the morning and a broad spectrum light box for 20-30 minutes a day. The Mayo clinic suggest that 80 percent or more of people living in a northern climate experience some degree of SAD marked by a general decline in energy and active hours.  You don't need to let this get you down just take some steps to deal with it.

 Going outside is the biggest way to get sunlight. Even on a cloudy or winter day the sun is many many times brighter than lights inside your home or work and your mind will know the difference. When it gets really dark out try to take a short walk during your lunch or coffee break when it is light outside. You should also consider drinking more water and supplementing with natural vitamins.


I love this season for getting out and going for a run or walk. Its cool and you can dress in layers to stay warm starting and work into a nice sweat in the cooler comfortable weather. This time of year I switch from road biking to mountain biking to take advantage of the colors and eventually change to fat biking in the snow. If you are local to the Twin Cities I would love to have you join me on a ride. Aside from outdoors many health clubs start to ramp up with youth and adult evening programs. I know I put most of my muscle on over the winter. I usually hit the gym 3-5 days a week and concentrate on free weights and muscle building activities along with low impact cardio. Two great ways to also deal with SAD.



I love the Danish way of dealing with the winter months. They take a month or more off work and stay at home. Hygge - get cozy at home, bundle up with lots of candles and a fire, sip some tea and get close with loved ones. I know I am stocked up with candles, wood and my favorite Harney and Sons tea!

How ever you do it enjoy the season!

I  am working to lose some weight and making sure I think long term but its one bite at a time. At 35 I find I can no longer exercise off the weight I put on from eating more than I should. I have also been finding that I like the sweets that my kids bring home more than I used to. Maybe I am just exerting less willpower. The trick it so be kind to yourself and love your body. You may not be in the shape that you want to be in or that the crossfit ads you see on facebook show but your body is the only one you have. Negativity never helped anyone, but is has hurt a lot of people. Work on one day at a time, eat as well as you can and move your body. See friends, get outside and laugh a lot.

Until we meet again,

Blessing and be well!

-Gabe