An Ironman’s tips on training

Scott Power (second from right), a senior brand strategist at Kaiser Permanente, spent six months extensively training to compete in and finish the grueling Ironman Triathlon. He shares the following five tips to help anyone ready to take on a new exercise routine or breathe life into an old one.

To begin or refresh an exercise program, start by setting achievable milestones that lead up to your final goal. "Know what you're trying to accomplish and build your program around that," Power says. This will help you measure your progress and keep you motivated along the way.

Even if your exercise program is minimal, stretching every day will help you avoid injuries and put a healthy spring in your step. A brisk five-minute walk to warm up before stretching can help you limber up safely.

Power says to start small, build methodically, and make healthy activities a habit. "Do something for an hour every day and make it a routine," he says. The more committed you are to exercising, the easier it gets.

One thing many people forget when they begin a fitness routine is to rest. Whether it's taking a day off or making sure you take breaks during your workout, "you have to give your body a chance to recover," Power advises.

The right mindset is important for your fitness routine and your well-being. Power finds that a positive mantra of "thank you" elevates his sense of motivation and purpose. Taking a moment to feel grateful or thankful for all the goods things in your life can also help you deal with stress and pressure.

Learn more about how Scott Power became an Ironman.

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subjects: exercise, fitness, healthy-habits

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5 training tips that can help you reach your peak

Mike Kosel has set out to climb some of the world's highest mountains, and he's learned a few things along the way. His insights might inspire you to take your current exercise routine to the next level—or to embark on a whole new fitness challenge.

Set realistic goals. Kosel didn't try to summit the world's tallest peak his first day out. He worked his way through increasingly challenging climbs over several years. He feels that setting realistic goals in the short term is the best way to reach your final objective.Educate yourself. Know what you need to succeed. For Kosel, having the right gear and knowing how to use it has been essential to his survival. Equally important, he believes, is learning how to deal with all kinds of situations, from twisted ankles to surprise weather.Train your body. The casual gym-goer can't become a high-caliber athlete overnight. Training has been an important part of Kosel's successes. "If you're not used to hauling 60 pounds of gear up a mountainside," he says, "that's something you need to train to do."Mix it up. Regularly switching up your exercise program is key to increasing your fitness level. If you always bike, try running a few days instead. Kosel likes to keep his body in a "state of confusion" by always working different muscles and keeping them on alert.Don't be afraid to fail. It's important to know your limits and when you should stop pushing forward. "As hard as it can be to turn back, it's important to remember that the mountain will be there tomorrow, and the next day, and next week, and next year," says Kosel. "Failure is okay, as long as you keep trying."

Kosel is an IT professional with Kaiser Permanente in Colorado. He regularly commutes to work by bike, skis, or snowshoes, and his weekday workout includes cardio activities and weight training at the gym. On weekends he often takes part in cycling events, and whenever he can he heads for the mountains. Read Kosel's story.

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subjects: exercise, fitness, healthy-habits

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Staying motivated with your exercise routine

We've all been there. You start an exercise program with enthusiasm to spare. Then, a week, a month, or six months later, the spark is gone.

It's not uncommon for people to lose their motivation to exercise. But don't give up. There are ways to get back on the court, in the gym, or on the bike path, and keep going.

Here are a few simple tips to try:

Make a long-term commitment
Setting goals, making exercise part of your routine, and mixing things up may sound like common sense, but they work! We have ideas on how to stay with your exercise program.

Keep yourself motivated
Think about that time your friend told you that you looked great since you started exercising, or all the interesting people you see during your runs. There are many things you can remind yourself of to keep your motivation level up.

Track your progress
You'll be surprised at how good you'll feel simply keeping a diary of your exercise accomplishments. Find out more smart tips.

Make the most of a setback
Don't get discouraged if you fall off the exercise wagon. Try rethinking your goals and activities, and start again. And ramp up gradually, especially if you haven’t exercised for a while.

Keep it interesting
Cross-training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines. Learn more about cross-training.

Lift weights
Want more variety? Try lifting weights! You'll be surprised at who researchers say should be pumping iron.

Curb your competitiveness
A little competitiveness can be healthy; a lot is not. Putting pressure on yourself to win can increase psychological stress and decrease your motivation. Focus on the activity, not on the outcome. Remember, you'll get the most out of exercise when you enjoy it.

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subjects: exercise, fitness

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Exercise your body and power your home

David Butcher not only spends energy during his workouts, he creates it.

"I am a very eco-conscious person," explains Butcher, a client service director in San Jose, California. "I put a pedal generator together more than 30 years ago—back in the 1970s."

A pedal generator is a device that produces modest amounts of electricity from pedaling (or hand-cranking) a stationary bike. They were invented in the 1970s, when interest in home-grown energy alternatives first surfaced.

Butcher rode his home-built pedal generator consistently for a few years, but eventually got out of the habit  And while it never broke down or wore out, several job-related moves forced him to dismantle the unit.

"By 2006, I was 185 pounds. It was time for a change. I assembled a new pedal generator and committed myself to a regular workout schedule again. Since then, my daily workouts have dropped me down to 150 pounds—my high school weight."

Like his concern for the environment, Butcher applies a preservationist philosophy toward his health. "I take the health maintenance concept very seriously," he says.

"Along with riding my generator again, I started riding my actual bicycle more, too. And I dramatically changed my diet," Butcher says. "It's been four years and I haven't been sick since."

"At the pace that I work out, I generate about 100 watts of energy per hour—sometimes more like 110," Butcher explains. "Today my morning workout powered my laptop, my razor, two cell phones, and a cordless phone."

Butcher notes that he also saves a lot of energy (and gas money) by avoiding having to drive to the gym for his workouts.

What's your way of making the most of every day? Share your approach to healthy living by submitting your story, photo, or video.

For inspiration, here are some ways people all over are thriving:

Today I did a full hour of cardio. — Konnie McKeeAbout three times a week, I hit the gym and spend about 60 minutes on an elliptical machine and/or a cross-training (arms and legs) elliptical machine. I like to split up my workouts between the gym, the pool, and the mountains. — Jack HuttigI walk to and from work every day and hit the gym at lunch four times a week. When I get home, I feel rejuvenated and am able to disconnect from work and enjoy my family time. It is possible to thrive and feel healthy within your daily work schedule. — Richard Roccafiled in: Exercise & Fitness
subjects: exercise, weight loss

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Winterize your workout

Fresh air and exercise: It's a feel-good formula that applies year-round. And with the right gear and frame of mind, you can make it your mantra no matter the weather.

Winter brings not only rain and snow in many parts of the country, but also shorter days and less sunlight. This combination can have a negative effect on your motivation to go out and be active.

Keith Bachman, MD, is a weight management specialist at Kaiser Permanente’s Care Management Institute Weight Management Initiative in Portland, Oregon. And as a resident of the Pacific Northwest, he's no stranger to cold, wet days.

"Here you can pick out the locals from the transplants," he says. "The locals get outside to bike, walk, or jog—rain or shine."

Dr. Bachman makes a concentrated effort to enjoy the winter season out of doors, and says that staying active can help keep you feeling good—in both mind and body—all the way until spring.

Weather is an easy excuse for avoiding exercise. Too cold, too rainy, too windy, too dreary. But Dr. Bachman's advice is that everything's relative.

"We all can take advantage of days that are a little less wet or snowy to go outside," he says.

Whether you join an organized team or prefer to go solo, outdoor winter sports like ice hockey, sledding, ice skating, and skiing—even snowman building—are great ways to get the blood pumping.

Dr. Bachman likes to get his whole family in on the action by taking them to Mount Hood for a day of cross-country skiing.

"It's a lot of fun, and good exercise," he says. "And it's a whole lot cheaper than downhill skiing."

Hiking is another cold-weather activity you can often do for little or no cost. Familiar landscapes viewed through bare trees or under a blanket of snow can give you a whole new appreciation for your favorite trails.

Wearing the proper clothing and accessories can make or break your winter activities. Layering is key to your comfort and safety.

For your inner layer, choose a material that wicks away moisture—like silk or wool—so sweat doesn't get trapped against your skin.Your middle layer is your insulation. Fleece and wool are good options for keeping your body heat in and the cold weather out.Your outer layer, or shell, should resist wind and water. Shells may be made with varying degrees of insulation to help keep you warm.

Gloves, hats, and footwear should protect you in a similar fashion—keeping moisture away from your body and insulating you against the cold. And be sure to wear appropriate sunglasses or goggles to block harmful ultraviolet rays and shield your eyes from wind and water.

When dressing for the elements, remember that the sun goes down earlier this time of year. If your activity takes you on the road in the late afternoon or evening, wear reflective clothing so you can be seen by drivers.

Be smart about exercising in winter weather, and always take precautions to avoid injuries.

filed in: Exercise & Fitness
subjects: exercise, fitness

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Car-free and carefree

While reading all the wonderful submissions from people sharing how they thrive, we discovered the following entry from Trudy Hussmann, editorial supervisor in the Department of Communications and Organizational Research at Kaiser Permanente Northwest.

"This morning I thrived by riding my bike to work—an almost daily practice for about a year and a half now. In fact, I haven't owned a car for that long."

Intrigued, we followed up with Hussman to learn more about her car-free life.

"What happened is that my car was totaled in an accident, and I decided not to get another one right away," she explains. "Now, I've completely adjusted to living without a car, although I occasionally rent one for the weekend."

"I always feel totally invigorated by my morning ride, and relaxed after my evening ride home," Hussman shares.

In addition to the boost she gets from biking to and from work, Hussman lists the following car-free bonuses she values most:

saving moneygetting more exerciseenjoying better quality of life from reduced stress (no traffic jams or road rage!)reducing her carbon footprint

Hussman lives in Portland, Oregon, where weather permits her to bike to work on most days. Besides biking, she also walks more since becoming car-free. "Last winter, when we got over a foot of snow, I simply walked to the office because the buses weren't running," she says.

"Exercise and movement are hardwired in me," Hussmann adds. "They make me feel good and I get antsy if I go a day or two without them." On top of biking, Hussman is an avid runner, hiker, and cross-country skier.

Do you have a different way of living every day to the fullest? Share your unique experience or healthy habit by submitting your story, photo, or video.

Need some inspiration? Here are some ways people all over are thriving:

Everyone in my family got a hug today . . . the dog, the cat, the husband, and of course, my beautiful daughter. — Carol ShimI went for a long walk, which helped me let go of all my concerns of the day. — Judy AsburyI surf every morning. — Isabelle SmithThis morning, I ran on the treadmill for 40 minutes, which helped me keep a positive outlook throughout the day. — Sandy BresFor lunch I had a salad made with cucumbers, tomatoes, and beets—and the cucumbers and tomatoes were from my own garden. — Guy Chicoinefiled in: Exercise & Fitness
subjects: exercise, healthy-habits

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Scott Power’s five principles to Thrive

Scott Power, a senior brand strategist at Kaiser Permanente, describes his work as "helping the organization with its branding and marketing efforts." As down-to-earth as that sounds, he's no average desk jockey.

In 2008, Power earned the title of Ironman when he completed the grueling Ironman Triathlon. He shares with us his five guiding principles that help him stay focused and motivated to live every day to the fullest.

Take responsibility for your own health and happiness.Stay chronically curious—it keeps the mind active.Push the limits of your comfort zone.Help others, and be generous every day of the week.Do something awesome and fun. Life is for living, not existing.

Discover how Scott Power became an Ironman.

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subjects: fitness, optimism

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