Eat Better, Move More, Live Longer

I get it, self-sabotage, talking yourself into a bad habit or out of a good decision, having one more piece, not feeling it today, starting on Monday because you want to enjoy this weekend or in January after the holidays. You’re stressed, upset, tired, too this-or-that to take the time to make the right choice. I get it. I’ve said all of these things to someone at some point and I’ve told myself all of these things when I am accountable only to myself. I used to smoke cigarettes, dip, literally lock the door to my bedroom and eat entire large pizzas, after which I’d wait until the middle of the night to take the pizza box out to the garbage so no one would see that it was gone.

I used to buy pants that were way too tight at the waist because I didn’t want to accept that my waist was bigger than 36″. I used to buy all my jeans from American Eagle because their sizes ran big, and I convinced myself that I wasn’t getting any bigger so long as the number on the inside of my pants didn’t go up.

I tried Adkins diets, fat burning pills, any kind of supplement that promised to build muscle and get rid of unwanted belly fat; I would tell people that I didn’t want to workout because I wanted to slim down first before I worked out because I was afraid of looking too bulky. I was my own biggest cheerleader while at the same being my own biggest road block to transition toward a healthy and active life.

I don’t remember having any kind of “a-ha” moment where I threw away all the junk food from my cabinet or wrote a goal weight number on my wall. I do remember being fed up with flirting with being this close (thumb-index fingers nearly touching) to 5’10” and this close to 200 pounds when I graduated college. I recently read that males peak physically at 25 years old, and I laugh at the thought of me when I graduated college being at my athletic apex. Soon after I graduated, I did sign up for a half-marathon and gave a mediocre effort at “training” and changing my diet. I finished the race, but hardly made any real changes to better myself afterward.

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Then something changed. Instead of wanting to lose weight to be more attractive or date attractive people, or even to get away from all of the negative things I saw when I looked at myself in the mirror, I decided I wanted to be able to do things when I got older. I decided that I wanted to be able to play basketball with a son, daughter, or grandchild. I didn’t want to be the 50 year old guy who sits at a desk, then goes home and sits in a chair waiting for a weekend that was full of more TV. I wanted to experience everything I could in this world and not through a lens or a screen.

I think the biggest issue with weight loss is that people want to do it for the wrong reasons. People want to lose weight only when a doctor says it’s killing them or when they can’t afford blood pressure medication. There is NOTHING more important than your health, period. Your family, friends, loved ones, anyone close to you is impacted directly by the choices you make in (or more often out of) the kitchen.

I think it’s critical for anyone who is trying to lose weight or change unhealthy habits to make a decision. Either you are going to accept yourself the way you are and be OK with increased risks of heart disease, bone and joint problems, cancer, and even little things like body odor, bad breath, general fatigue, poor range of motion and lack of motor skills, OR you can decide to make changes to improve each and every single one of those things.

Being healthy is about so much more than looking good naked, but because we are so obsessed with how we look, we often times think that’s what matters and tell ourselves that life is about more than what is on the outside that counts. While that’s true, what’s on the inside is also directly effected by those choices you make regarding your body. Tell me that you can’t be equally happy, or charitable, or kind, or good natured if you felt better physically. Tell me you wouldn’t have more energy to get out and do the things that already make you a good person if you could breathe easier, stand up or sit down without any pain, or know that you’re doing everything you can to make whatever time you have left in this world better.

If you truly want to become healthier, the only things you need to do are eat better and move more. That’s it. Cut out any excuses you have. You don’t have to go from couch to marathon in 12 weeks, just move more and eat better. You’re not going to lose 20 pounds in a week like Biggest Loser contestants do when they start working out (and if you do lose that much weight, great!). Be realistic and don’t put unnecessary pressure on yourself to lose X pounds or fit into a size whatever by a certain date. Lose weight because you want to be healthy and you will lose the weight. The biggest change you need to make is your outlook on life, and I promise with just a little bit of effort, you will meet and exceed your goals.

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One Month Fitness Challenge: Day 22

Sorry to those of you who are hoping for anything different than last week’s progress report (progrep for short….not really I just made that up). Let’s just get into it, shall we?

It’s been three weeks and to recap, these were my goals for September:

  1. Run 75 miles in month of September
  2. Do 30 burpees each day (or do 900 in month in case of missed day or two)
  3. Attend no less than 2 Crossfit classes each week (exception Ireland week)
  4. Lose 5-7 pounds (though, I’d be OK if I didn’t reach this goal until race day 10/15)

So, progress check.

Running:

So I’m not exactly jumping over the moon about my progress, but I’m not super down on myself either. I’ve logged 15.5 miles since last Thursday. I’m finding it’s difficult to get in two days of crossfit and really get a lot of miles in without exercising every day of the week. I did run a 9.5 mile this past Sunday (pace around 8:00 or 8:15 per mile, which is about where I want to be for longer runs). My biggest challenge is getting up in the mornings to run. I wish I had better will power to just force myself to get up and get out there, but I am really good about waking up in the middle of the night to go to the bathroom, and deciding THEN that I am going to sleep in, so I change my alarm to my normal wake up time. Wuddaya gonna do, ya’know?

I’ll say this: I don’t think I will achieve 75 by the end of this month, but I think it’s possible to get 75 miles before Canada on 10/15.

Burpees

Hey look over there! See that thing? Focus on that and let’s move on to the next section!

Crossfit

Crossfit going well.Have been solid about going twice per week and I’ve noticed some gains in my overall strength. I’m nowhere near where I want to be strength-wise, but I believe I’m getting there. There are little things thought that excite me for my two races next month.

My grip strength has improved. I’ve probably mentioned my biggest takeaway from my first Spartan Race was that I needed to work on my grip strength. I feel much more confident now than I did a month ago thanks to crossfit and some at home exercises Kelly and I do that my grip strength is close to where I’d like it to be.

I also like to play around and climb on the rig after we do crossfit. I feel when my energy is low, I like to get a sense of how well I am pull myself up and around, and I feel very confident that I’ll be able to pass the monkey bar obstacles that I might face. It’s kind of funny, but when Kelly and I were in Cork, Ireland a few weeks ago, we were sitting outside of this bar, and I was looking at this wall and thinking how, if I needed to (b/c you know, sooner or later I might need to), I could scale the wall by hanging from and pulling myself up and over by using pipes, AC units, signage, and whatever else was between me and the roof. Just saying, might need to do that one day…

Lose 5-7 lbs.

So, I am down 2.5 pounds as of this morning from where I was three weeks ago. I’ll make a bigger push the week before the OCRWC to really cut weight, so I think I am on a good path. My focus as far as losing weight has been upping my cardio and just eating a little cleaner (little less drinking, little more discipline when it comes to diet). No major changes planned until race week, where I’ll probably cut way back on bread and cut out alcohol and focus 75% of my diet on vegetables, fruit, and protein.

Current Weight: 170.0 lbs.

Self-Assessed Fitness Level: 8/10

Days run this month: 8 (out of 21)

Miles run this month: 36

Crossfit classes attended past week: 2

Biggest Challenge Past Week: Motivation to get my ass out of bed and run!

What’s New

So, I haven’t been writing as much as I’d like (in fact, the last time I had written just one post in a month was August 2015….until last month), but there has been a lot going on in the life….so what better way to catch the world up on little old me than with a post titled “what’s new?” It’s very clever in that, “I’m going to name my band The Dave Matthews Band” kind of way.

Actually, it might sound more official if I call it, “The Declaration of What’s New.”

Nope. Changing it back…

OK, so as you might (or might not) know, Kelly and I just put on Sweat Local Columbus, and it was a big hit! See below:

While the event is still fresh, we want to begin growing the SLC brand by doing monthly meet-up type of events around the city. We’ll be hosting different studios, trainers, and groups to have unique, one-of-a-kind workouts in unique locations that will also feature some kind of “extra vendor,” either a pop-up shop from one of Columbus’ local workout gear vendor or even local restaurants or breweries (we don’t discriminate… there is room for alcohol in healthy lifestyles!).

So that’s new in the life…

Kelly and I are also doing crossfit. I won’t get too deep into it because I feel like there is a negative stereotype with people who do crossfit only wanting to talk about their workouts. While I could go on, I’ll leave it at this to debunk that stereotype and just leave it at this…

I assume that sooner or later, the sore I feel will turn into strong…

As I’ve mentioned 100x on this blog, 2016 is both “The Year of Yes” and “The Year of Travel.” There’s been a hole lot of “yes” going on up until this point, and the travel half of 2016 is about to get going.

Vegas in two weeks…

Ireland in a month…

Pittsburgh in two months…

Canada in two and a half months…

It’s getting real, and it’s no longer something that we’re looking forward to, rather something that we have to actually start putting some things in motion so we have all our bases covered. With only having a dog and knowing how much work it is to make sure he’s taken care of, I can only imagine what it might be like to try to juggle any sort of traveling with a human puppy.

Not necessarily newsworthy, but aside from my blog game slacking, so too has my social media game. Since SLC, I haven’t really done much in the world of Instagram or Snapchat. I’m hoping with all these adventures coming up, I’ll get back on track and refocus on the things (you know, snaps with my Bitmoji’s) that are really important.

If these next three months go anywhere near what I think they will, there’s going to be a lot of exciting things coming out of the various “Ryn8985” accounts!

I’d also be excited to hear what everyone else has planned for the back-half of 2016!

 

Most of what we learn, we learn indirectly

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The title of this post is a quote from Randy Pausch’s final lecture titled Really Achieving Your Childhood Dreams at Carnegie Mellon University. In August 2007, he was given 3-6 months to live (pancreatic cancer) and he gave his final lecture in September 2007.

After the lecture, he received such a positive response that he uploaded the 140 page slide and allowed anyone to use it (so long as they don’t stand to profit monetarily from it) however they want. I also think there is a video of the 76 minute lecture online, but I haven’t listened to it (yet).

Randy died in January 2008.

I’m not going to get too deep into what I took away from looking through the slides, but there were a few things that choked me up and a few things I found to be really insightful (yadda yadda yadda, blogworthy).

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The first thing that really spoke to me was the line”most of what we learn, we learn indirectly.” I think today, people try to absorb as much information as they can by watching videos, reading blogs, and pouring over discussion boards on a certain topic.

Last year, I wrote a weekly column for a fantasy football site. The way I got my information wasn’t organic; I mostly tried to force information into my column (square peg, round hole style). I know it wasn’t as good as a lot of the other writers who would watch the games, discuss football with their peers, and have a solid understanding of what might be in store for a particular player the next week.

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The “head fake” is Pausch’s analogy to learning indirectly. In football, the head fake is a way to beat your opponent, but the only way to truly master this move isn’t by studying it, but rather by having played so much football that the move becomes natural.

So when chasing your dreams, the best way to go about it isn’t by reading a thousand books on how to become an entrepreneur, but by putting yourself out in the world and doing it (ie- trial and error ie- thrown into the fire).

If you want to do something, go do it. Fail at it. Get laughed at. Make a mistake, it’s OK. The point is, you have to take a chance. No one that’s ever chased their dream ever regretted fumbling over something along the way. They might regret a choice they made somewhere between there and here, but I bet you 100% of those people are glad they gave themselves the opportunity to make that choice instead of playing it safe and letting someone else take whatever it is they want.

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Another slide that spoke to me had a few bullets, but the first two really stood out. “Be good at something: it makes you valuable” and “Work hard… ‘what’s your secret?'”

“Valuable” is a term that is rarely applied to a person, unless in the sense of one’s place in a company (which I guess applies, but I digress). I really like the idea of being valuable, not to a business, but to your friends, to society, and to your place in terms of reaching your goals. There is an expression that says (paraphrasing), “figure out what you want to do and go do it.” That might be an Avett Brothers lyric….not sure. I would take this a step further and say, “Figure out what you want to do and go do it…and be good at it.” (I’ll streamline that before I make T-shirts, I promise).

The second bullet, “Work hard… ‘what’s your secret?’,” to me speaks to perseverance. (Grammar people, was that secret?’,” the right way to do that. I can’t imagine it is, but to me, it logically makes sense…)

Get back on topic.

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So finding your secret is kind of that magic thing that keeps you going. I think it means working hard…at the right thing.

For example: I have been writing for Sports Monte (other blog) for about a year and a half with the intention of becoming a big time fantasy sports writer and influences. I worked hard writing and researching every week, but I spent very little time learning what things make the great writers in that industry stand out. I was headstrong and believed that as long as I work hard, good things would follow.

While this works in some cases, it doesn’t work in most cases. You need direction when you work hard and a support system of people who aren’t afraid to critique what it is you’re doing. Working hard without direction is like digging a hole without having the foresight to know you need a rope in the hole with you to climb out.

Pausch died and left an unbelievable legacy. I would encourage anyone who is feeling in a rut to at least look up his slides (easy enough to find online). Maybe I’ll follow up with this once I listen to the lecture, and hopefully I’m not too far off base with how I interpreted his presentation. The long and short of it all, boys and girls, is that if you are going to catch a dream, whether you’re six or sixty, start making the right moves that will get you on the right path to achieving that dream.

 

 

How to overcome lacking creativity

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Yesterday, I was supposed to write a little doo-dad about Sweat Local Columbus, my wife and I’s (<– grammatically correct BTW) fitness journey, and a little more about ourselves for the blog, Columbus Families. The day before, my wife asked me to write it because, well, writing is kind of my thing. This was supposed to be a short piece (not exactly my forte, but not something I should struggled with) and something that would hit home with some of the readers.

So I wrote the piece.

I wrote the piece and it read like a high school essay.

“My name is Ryan Rauch and today I would like to tell you about why I think health is important. Health is important because it gives me the energy I need to accomplish my goals. I also like nutrition. Nutrition, according to wikopedia.com, is the….”

That wasn’t really what I wrote, but it may as well have been. I talked to Kelly on the way home and she told me it was boring and that she’d have to edit it and rewrite it.

It felt like she was spotting me at the gym.

“Here, babe, let me help you pick up that big heavy weight. You just got get a towel and a big drink of water…”

I couldn’t argue with her; I knew it was bad and I know I could do better.

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So I started working through my head as to why I couldn’t come up with anything better than some generic B-copy version of something that, of all things, I really do like and care about. I think it all starts with lacking creativity.

I think most writers probably deal with this on a regular basis. I think that overcoming a lack of creativity has to start with self critiquing oneself (call it soul searching if you want, but don’t allow yourself to excuse anything). It’s basically problem solving, right? The big difference is that I’m not really looking for a solution. Creativity isn’t like math, it’s like science: the solution can always be improved upon and can always be made better.

If I’m honest with myself as a writer, my strength isn’t writing straight forward content. I think the things I like most and I believe that people enjoy about my writing is my ability to write like I think, and to allow my personality to come through in my work. When I try to do something that doesn’t sound like me, it won’t read well to anyone that sees it.

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So here’s my plan.

Step one: write this blog. (Check)

Step two: rewrite the piece for Columbus Families, even if it’s already published (who cares if it doesn’t get published, I am going to write it the way I should have written it the first time)

Step three: celebrate because it’s Friday and I am pouring beer for my favorite brewery at Powell Fest tonight. (because if all else fails, I’ll find a little creativity at the bottom of a double IPA or two)

 

Humble Brag – Props to my Wife

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I don’t want to steal any thunder from my wife who, today, quit her corporate job and is officially *dramatic music* “self-employed.” In fact, she just texted me that she told her boss (something she’s been dreading for…well, as long as she’s had it in her mind to quit I guess). I hope she will go into more detail in her own blog about her thoughts, struggles, successes, and every emotion in between because it takes a ton of guts to do what she did today.

Kelly has ALWAYS wanted to work for herself. Her parents and her brother all work for themselves and, for as long as I’ve known her, Kelly has been envious and dreamed of doing the same thing. About a year ago, she started doing some freelance social media and event planning for a couple of local businesses in the community. Her first (and probably favorite, but don’t tell anyone) was a restaurant we already liked going to that was near our house. That first day, she just went up to the owner, more-or-less bluntly asked if she needed any marketing help, and was surprised that she did and was happy to pay Kelly (at the time) a good amount of money for her to take over her social media and put on a few events at the restaurant.

It’s exciting for me to see how far she’s come with everything. Since she started with the social and events, she taught herself graphic design and also how to build websites. She can now charge 3x what she did just one year ago, and I think she’s beginning to realize that the work she does is worth more than that even.

I think a lot of people in my position would be scared to have their wife do what Kelly is doing. She and I basically brought home the same amount of money before this, so the security of knowing what the paycheck was going to be 3, 6, 12 months from now was a comfortable way to plan for the things we want to buy and the places we want to go.

The thing is, having seen how far she’s come and having heard how much her clients appreciate her work, I am excited about the prospect of what her working for herself will mean for our income (especially if you give her 40+ more hours to focus on everything). I don’t care if we aren’t bringing home what we did for a few months, because I know she’s the kind of person that won’t sit still until she’s where she wants to be. And the exciting thing is, she’s the kind of person that never settles for things being good enough.

I am extremely proud of my wife for having the courage to do what it is she’s wanted to do for a long time. There are a million reasons she shouldn’t have left a good paying job with benefits, but she is putting her happiness first and I believe with my whole heart that there are much bigger things in our future because she has the courage and vision to bet on herself. There is not a bone in my body that second guesses that this is the right thing to do and that she’s making the right decision.

 

Things I’m Liking Lately – May 2016 Edition

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I’ll admit it from the jump: I’m stealing this idea from my wife who wrote a piece a few months back about the things she’s loving right now. Whatever, it was a good idea and now I want to do it. For legal reasons, I’ll title mine “Things I’m Liking Lately” and not “Things I’m Loving Lately” (you never know, she might sue me if we get into a fight later…).

Anyway, this is all about the things I’m into and passionate about at the moment. A lot of these are summer things I have coming up, and others are longer-arcing projects that excite me.

I should also say that these things aren’t in any order.

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Sweat Local Columbus

This began as something my wife started as a “wouldn’t it be great if…” and has turned into a pretty big deal. We pretty much laughed at the kiddy-pool idea of starting small, and created an event that will feature a 5k (complete with a police-patrolled route, timing chips, sponsored finish line banner..the works) and an expo that will feature many of Columbus’ local boutique gyms and restaurants. The event is really too big to describe in this blog post, but you should definitely check out the website and come if you’re in town (July 30, 2016). We’ve already received a ton of support from businesses and are excited to put on this event. #SweatLocalCbus

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Obstacle Course Races

So I have this tendency to fall in love with something then go all out for whatever that thing happens to be. My current obsession is Obstacle Course Races (though I’ve only competed in one race). Still, I am looking up every different race that involves mud and a wall, and I’m trying to find ways to justify driving to North Carolina for a race with my wife (Ashville is only 3 hours further south, and it would ONLY be a 12 hour drive home!).

I’m not going to spend more time on this one because I feel like I’ve driven this one into the ground with Facebook pictures, Twitter updates, and two blog posts on here dedicated to my Spartan Race. Long story short — I’m now following just about every OCR account on Twitter and have worn out the Google machine as far as “top ten races” are concerned.

Fun stuff!

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Writing

Kind of an odd thing looking at “writing,” but I’m kind of getting excited about writing again. I recently joined a site called “ClearVoice” and they basically allow you to upload some writing samples you’ve done in the past and set a $/word amount for any potential assignments. They then email you opportunities and if you want to do it and the company wants you to do it, you have an assignment.

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Anyway, it’s fun to be writing again. I still enjoy writing these posts and Sports Monte posts, but sometimes getting real life assignments about things you have to research and learn a thing or two about is fun.

I did get an “opportunity” to write a blog post about “why polyamory isn’t cheating.” I was considering it until my wife steered me clear. I guess after a certain age, the “I’ll write anything for money” mindset has to wear off. Thanks, babe, for saving me from that one!

Style

I’m notorious for “shopping” online, but never making it past putting things in carts. I probably have expired items in so many digital carts. But recently, I had a look I wanted to pull off for a wedding that’s coming up in two weeks. It’s a navy suit with a Kelly green knit silk tie and some kind of a pale blue, minimal-print shirt underneath. I’ll also have the obvious cognac shoes-belt combo working.

I’m also keeping an eye on some other sites like Gustin and JackThreads. I like the idea of stepping my jeans-game up. I’ve gotten away from the Express and American Eagle jeans phase and am currently in a Levis-from-the-department-store phase. I like these jeans, but I’m intrigued by a really quality pair of denim. Haven’t pulled the trigger on the jeans, yet, but I did make the plunge on a Navy suit!

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Travel

2016 is still the #YearofTravel, and I am still really excited about Ireland and the on-again, off-again Vegas vacation in August that is currently a full-go! (We have our plane tickets now so I feel confident). We’re Vegasing to help out my in-laws (Hi, Jim and Kathy!) at a PGA show. So, while I still plan to have plenty of fun this trip, it is a business trip and I think Kelly and I are going to have to keep a young, upstart putter maker in check and make sure he doesn’t get lost in the lights (he’s 26ish, will be going to Vegas for the first time, and kind of has that frat-mentality from having met him just the once).

Of course, the headliner for 2016: The #YearofTravel is Ireland and, again, I’ve written about that enough on this page. If you want to know more about that, check out that article. I think those two trips might be all we can handle, but if a weekend adventure, wedding, or some other opportunity presents itself, I might be hard pressed to say no. Because aside from it being 2016: The #YearofTravel, it’s also 2016: The #YearofYes, so I’m trying to say yes to as many things as I can and see what kind of year it was when I look back at it from 2017.

Anyway, those are the things I’m liking at the moment. If you think there is something I’m missing out on, please comment and I will see if it’s something I might add to my list of likes!