April 2006 Archives

Highly prized in our culture are those people who demonstrate this quality. However, one's will, which is powered by the hard, effort-requiring energy of striving and pushing, often imposes the sacrifice of health, relationships and true happiness to satisfy its goals. Yet, there is another way! Instead of being powered by the stressful energy of will, consider being powered by the easy energy of willingness.

Will is infused with the hard energy of effort, striving, pushing, sacrificing and achieving the goal, no matter what stands in your way or what price you have to pay. Often, "will" has a myopic quality to it. The foundation for this tunnel vision is often fear and comes out of your personas. Personas are the parts of you that are working desperately for the love and approval of others and even for the love and approval of yourself.

Willingness is infused with the soft energy of ease, flow, desire, enthusiasm and effortless motivation. Goals powered by willingness tend to come out of an expanded vision. The foundation for this expanded vision is love and comes from your "authentic self," who you are at the core - the highest part of you that is always looking out for your best interests.

You have a choice of which energy you will use to create your life.

Take a few moments to assess your current endeavors and how you go about achieving your goals. Identify two or three things in your life you are working toward. Perhaps you are going to purchase a new car or a new home, change a career, achieve your fitness goals, find your ideal mate or improve a relationship. Whatever it is, review the following statements and determine which energy you are using.

• You "crack the whip" and try to motivate yourself through self-criticism or self-judgment.

• Your efforts require great energy, pushing yourself to take action.

• You experience negative self-talk around your efforts.

• Your striving is at the expense of your health, your relationships with others and/or your relationship with yourself.

• You are you unhappy much of the time.

• You are obsessed and locked into narrow thinking.

• You are unaware of your deep underlying reasons for wanting to achieve the goal.

• You sometimes wonder why you are working toward your goal or if you even still want it.

• Your goal comes from a place of fear.

• You are enthusiastic and naturally motivated to take action.

• Your efforts are pleasurable, easy, and flowing.

• You treat yourself in a loving and nurturing way, including loving self-talk.

• You are able to move toward your goal while nurturing your relationships, taking great care of yourself and maintaining balance in your life.

• You are happy most of the time.

• You have an expanded view of life and an outlook that is bursting with possibility.

• You have a deep awareness of the underlying reasons for wanting your goal, and those reasons support your overall life plan.

• Your goal comes from a place of love.

Carve out at least 30 minutes of alone time. With paper and pen in hand, get quiet, go deep within yourself and answer the questions below. After asking each question, allow silence to bring forth the answer. Tune into your whole self (your mind, body, emotions and spirit) for the answers. You might repeat the questions several times before you get answers. When you get your answers, write them down, allowing yourself to journal in an effortless, uncensored and flowing way.

• What do I think I am going to get when I achieve this goal?

• Is that the truth?

• Do I really have control over the outcome?

• What are my underlying reasons for wanting this goal?

• Is my goal coming from the energy of fear or the energy of love?

• What am I sacrificing?

• How am I treating myself?

• What do I really want?

• You don't really want the goal: You find that you actually want something else. If so, refer to the above distinction on willingness and the guidelines for being powered by the energy of willingness. Make your plans to move forward using this information.

• You still desire your goal but want to shift to being powered by willingness.

If that is the case, ask these questions:

• How can I restate my goal so that it comes from a place of love instead of fear?

• What must happen for me to shift from the energy of will to the energy of willingness?

• What do I need to get rid of, add or change?

• What do I need to start doing or stop doing?

• What would support me in my efforts?

• Who can support me in making this shift?

Should you find that the answers do not immediately come to you, I invite you to visit the Resource page of my Web site (www.chrislucerne.com) and read the article on "The Lost Art of Wonder: Going Beyond the Intellect for the Answers."

I wish you the very best with this activity. What I want for you is life that takes place in the realm of ease, flow and happiness. You have the power to create just that!

John Welch, a popular, nationally acclaimed sportswriter, has been living in San Antonio since 1979 and is well-known in the local San Antonio running community on two fronts. During his first 13 years here, Welch raced in many local running, duathlon and triathlon events as well as in military pentathlon competitions. Welch started his sportswriting career in 1986 by covering some triathlons he raced, and that first writing experience opened more and more doors for him over time.

Welch is currently a monthly columnist for "Running South Texas" in Inside Texas Running magazine and contributes to Runner Triathlete News. Welch is also a former San Antonio Express-News weekly running column writer, a position he held from 1991 until 2004. Still freelancing for the San Antonio Express-News, Welch recently covered the Diploma Dash City Championship 5K at the University of Texas at San Antonio and will soon be covering the Senior Games of San Antonio. Given the depth and breadth of his involvement in the San Antonio running community, it seemed important to interview this interesting sportswriter.

PB: John, how did you get started in athletics?

JW: I ran for Herbert Hoover High School in Clendenin, West Virginia, back in the mid-1960s. I ran the half and the mile, sometimes the quarter. I finished second in the State Track Meet in the mile. A guy out-leaned me at the tape and won by a fraction. I ran well enough to get recruited out of high school and got a scholarship to run at West Virginia University (WVU).

PB: How did you do at WVU?

JW: I raced the longer distances, so I ran the 800 meter up to the 10K. My highlight in college was winning a Varsity Letter as a freshman. While I was proud of that, I just wasn't destined to run well at WVU, not under that particular coach. It took my graduating from college and leaving school in 1971 for me to really improve.

PB: How do you explain getting better at running after college?

JW: I went back to Hoover High School and started coaching, teaching and training there in Clendenin. When I entered some of the local races, I did well, so with this success I kept going. After two years of teaching and running on my own, I decided to join the Marines Corps after they recruited me for their track team in 1974.

PB: What were your experiences in the Marines Corps?

JW: Well, it's the military. My recruiter told me I would be on the track team when I joined. Well that wasn't exactly a true statement. I wound up involved in military training the first year, and I hardly got any running in to speak of. The second year was better, and I was able to train and prepare for the All-Marine cross country meet qualifier.

PB: What did it take to make the All-Marine cross country team?

JW: You have to finish in the top seven. I was especially motivated because the coach said that I had no chance. He said you can't beat these guys because my Marine Corps Physical Fitness Test three-mile time wasn't fast compared to many of the entered runners. You could say I pulled a "Billy Mills" in the race by getting it together on race day. I finished sixth, far surpassing the coach's expectations, and I made the team.

PB: Do you think perhaps the coach was just using reverse psychology on you to bring out your best?

JW: Well, I'm not sure about that. You should have seen the look on his face when he had to present me with my award. We did warm up to each other after that, and we became good friends during my time on the Marine Corps track and cross country teams.

PB: Did you compete in a Military Pentathlete during your time in the Marines?

JW: I did several variations of the Military Pentathlon. Because I showed promise, the military sent me down to San Antonio in 1976 for the Olympic trials. I didn't make the team, but that was my first introduction to San Antonio. I moved back in 1979 because my wife was from here. I joined the Marine Reserves, settled into public school teaching and resumed training. I've called San Antonio home ever since.

PB: How did you get started in writing?

JW: Back in 1986, the editors of Triathlon Today (now Inside Triathlon) offered a free entry in triathlon events if you wrote an article about the race. Since I was an English teacher and a competitive triathlete, I submitted my work, and they accepted it. I have been writing for a variety of publications ever since.

PB: You covered high school sports for the San Antonio Express-News. What is your impression of the local high school athletic programs?

JW: The coaching is much better now than it was when I was growing up or even 20 years ago. The coaches are better qualified in their disciplines. They know what they are doing, and the kids have a better chance to reach their potential.

PB: What is your overall impression of the total running scene in San Antonio?

JW: It's pretty decent, but we have a long way to go to catch up to Austin, Houston and Dallas. Perhaps it is because San Antonio is a working-class town. The other cities have more of a white-collar, high-tech work force. In San Antonio, we hit our peak during the mid-'80s running boom. Even average size races back then drew bigger numbers than they do today. The Fiesta Mission 10K had over 3,000 runners in the early '80s.

PB: What do you think is the difference?

JW: Well, entry fees are quite high now. It used to be six or seven dollars to enter a race. Now the fees start at $12-$15, and work their way up to $30 or more. That adds up to a lot of money if you want to race weekly.

PB: What is good about the local running scene?

JW: We can't be blamed for lack of trying. There has always been a great volunteer base here in town. The San Antonio Roadrunners put on a lot of good events, year around, including their free monthly fun run at McAllister Park. There is a good summer youth program with the Amateur Athletic Union (AAU). As far as road running is concerned, if individual race directors get bigger sponsor money to put on events, you will see us competing with the other big Texas cities. I'm encouraged that Sheryl Sculley is the new City Manager. She is a runner, and that will definitely help running events get better cooperation with the city government.

Paul Baltutis is the manager of Soler's Sports at 5933 Broadway and a certified marathon coach for Team in Training. Contact him at sage_run03@yahoo.com.

During Fiesta in San Antonio, you can make good choices for fitness and nutrition and still have a good time. All you need is information and planning to avoid overindulgence that can lead to unwanted pounds and that post-Fiesta feeling of guilt. Want to party guilt-free and still enjoy your favorite goodies? Then follow these tips.

Go for grilled and fresh. Save calories by avoiding the fat and breading from fried foods. Every tablespoon of fat has a whopping 150 calories. Watch out for fried, creamy, cheesy, stuffed and buttery foods. Your best choices include a grilled shrimp kabob, baked oysters, a Yakatori chicken kabob, fresh fruit kabobs, roasted corn without toppings, a caramel apple or a snow cone.

Foods to limit include the fried onion flower, fried desserts and candy bars, fried turkey legs, twice baked potatoes, barbecue pork ribs, gorditas and portabella puffs.

Familiarize yourself with the calorie counts of some of the more popular Fiesta foods and beverages. Some of them may surprise you. For example,

Margarita (8 ounce) 500 calories

Wine (8 ounce) 160 calories

Beer (12 ounce) 140 calories

Lite Beer (12 ounce) 95 calories

Water or diet soda 0 calories

Fried onion flower 1,500 calories

French fries (1 pound) 1,430 calories

Fried turkey leg 900 calories

Corn-on-the cob with the works 850 calories

If you can't resist those high-fat, high-calorie favorites, try splitting those foods with a friend, or try taking small tastes of several different foods so that you can still enjoy your favorite tastes without overindulging.

Water is a real "find" for Fiesta-goers. It contains zero calories, it makes you feel full so that you will eat less, and it keeps you hydrated during the traditionally warm Fiesta weather.

It's a San Antonio tradition to see families lining the Fiesta parade routes with their own ice chests packed with snacks and drinks. This is a great opportunity to provide nutritious options. Stock your cooler with sandwich meats, cheeses and condiments for build-your-own sandwiches. Select low-fat meats and cheeses. Add sliced cucumber and lettuce. Buy a roasted chicken, or roast your own ahead of time. Slice, chill and serve on sandwiches. Roast beef works great, too. Serve a variety of sliced veggies with dip as munchies. For elegant cooler cuisine, pack antipasto with low-fat cheese and chilled boiled shrimp.

Plan a budget for the number of calories you are willing to consume from food and alcohol at each event. Moderation is the key. Eat before you leave home. You will be less hungry when you get to the event, and that will save calories. Also, try limiting your selections to one or two foods and calorie-containing beverages per event. Better yet, plan how much money you are willing to spend and stick to that plan.

 

Fiesta is full of opportunities to work off the calories you consume. This year, plan to take advantage of more outdoor activities that involve exercise.

Get off to a running start. Get a fast start on Fiesta by participating in the San Antonio Roadrunners' 31st annual Fiesta Mission 10K and Kids' run on April 22. Each race begins and ends in scenic Mission County Park. The route follows the San Antonio River past the lovely Spanish missions of Concepción and San José. 

If you're a walker, start Fiesta at the Caminada de Fiesta, also on April 22. This 10K (6.2 miles) walk is a European-style Volksmarch through historic Fort Sam Houston and the San Antonio Botanical Garden. Walkers will enjoy a bit of the post's history and the beauty of the Botanical Garden along the way. Remember that, though the number of calories burned in one mile varies depending on the individual, the speed walked, the terrain and other factors, an average estimate is that about 100 calories may be burned per mile.

If you want to move to the music to get rid of some Fiesta calories, go the Sunken Gardens Amphitheatre in Brackenridge Park for Fiesta Fest 2006 on April 28. It will feature music of the '60s, '70s and '80s as ARTS San Antonio salutes the great performers of these decades. Plan to dance the night away!

Though it's probably best known for its great food, the Fiesta Oyster Bake at St. Mary's University offers continuous rock 'n' roll, Latin and country music to keep you on the dance floor. King William Fair and Fiesta San Fernando, both downtown, and Mission San José Spring Fiesta all offer music all day.

 

If you want to be part of one of the Fiesta parades, plan to participate in the Fiesta Flambeau Fandango 2.6-mile run. Sponsored by the San Antonio Roadrunners, it takes place just before the Fiesta Flambeau Parade on the same route, from Grayson and Broadway to Columbus Park on the west side of downtown. This is a great chance to race in front of the thousands of cheering people who line the entire length of the Fiesta Flambeau parade route.

Check out the entire list of Fiesta events, and explore other opportunities for physical activity at www.fiesta-sa.org.

For more tips on nutrition and fitness, visit www.healthcollaborative.net.

 

I don't know about you, but the Winter Olympic games have been a huge motivating factor in my personal workouts. Whether you like the long, lean, flawless legs of the ice skaters, or the strong, powerful muscular legs of the snow skiers, the following exercises are sure to set you on your way.

The same basic exercises, when performed strategically, along with the specialized exercises described in our previous South Texas Fitness & Health articles, help to strengthen and tone the entire lower body. This not only helps to prevent injury, increase bone density and amplify caloric expenditures (the list goes on), it also brings you closer to those head-turning legs you've always dreamed of sporting!

Ready to start shedding those extra winter pounds that seem to have snuck up on us? Begin with a 5-to 15 -minute warm-up and a good overall stretch (in or outdoors). (Note: Exercises should be performed at your own pace and in a sequence that allows you to keep your heart rate in your own cardio/fat-burning zone. Going over the "zone" only burns calories). A heart-rate monitor and/or personal trainer is a great investment.

Lunges can be performed almost anywhere. On your street, up a hill, in a parking lot, at the gym, standing in place, on a treadmill (one of my favorites when I can't be outdoors), on a step, in your offices. You get the idea. Other than injury, there is really no excuse not to!

Form is very important in order to achieve maximum benefit and prevent injury.

Always stack your joints. Shoulders over hips, knee over ankle (not way over your toe). For the long and lean, you shouldn't need additional weight -- just more passes of lunges. For a more muscular look, a weight vest, dumbbells or a weighted barbell across the shoulders (not the neck) would be a good idea.

My clients love these! HA! Get the most from your tax dollar by taking advantage of the use of a stadium. Running and/or walking bleachers/ stadium risers is one of the most effective "butt-risers" that I, personally, have ever experienced. There, the secret is out! These can be done fast (for cardio) or slow (for toning), toes in or out, heels up or down (just be sure the bleachers are not wet).

To keep your heart rate comfortable (where you can still talk but don't really want to), I like to incorporate "ab" work, push-ups, dips, calf raises, speed walking, stretching and plenty of water breaks in with these exercises. Be sure to drink plenty of water/sports drink (a few sips at least every 15 minutes or sooner). A piece of fruit or a healthy snack bar is a good pick-me-up when the cold AC from the car is prematurely calling.

Let's do this! Swimsuits, shorts, and sleeveless tops are right around the corner. Don't spend another summer hiding under hot, frumpy clothes. Just take it one day at a time, one meal at a time, and if you "fall off the wagon," get right back on. This is Shannon Sutton saying, "Keep up the pace, go for the gold, and maybe you will be featured on the next box of Wheaties!"

Shannon Sutton is an independent C.P.T. Her certifications include ISSA, NASM, APEX and Reebok. She has invested years in helping individuals reach their health, fitness and wellness goals. Contact her at (210) 722-3962.

For many people, the word vacation conjures the sound of deep blue ocean waves, drinks with tiny paper umbrellas and a lot of time spent relaxing in lounge chairs. Merriam-Webster defines vacation as a period in which activity or work is suspended. If you're all about a sloth-like break from work, then you've no need to read any further. But if the thought of bellying up to the cruise ship buffet three times a day leaves you feeling queasy and bingo makes you bonkers, perhaps you're one of the growing numbers of people looking for a nontraditional holiday - an active vacation.

Whether rooted in an adventuresome spirit, driven by a dedication to physical fitness or a little of both, those looking for active vacations can find them for all fitness levels and interests.

"Living healthy is permeating people's lives. It's not just about being a weekend warrior, but about building health-promoting habits into our daily lives," said Janet Seaman, executive director of the American Association for Active Lifestyles and Fitness. "You don't take a vacation from fitness, just as you don't take a vacation from life."

Beyond the groundswell of interest in healthy lifestyles and in making physical activity part of everyday life, another draw is that all the arrangements are made for you in advance -- all you have to do is show up. Not only is it easy, "it saves people a lot of time, which is a big commodity these days," says Seaman.

So what's out there? There's everything from exploring the Texas Hill Country by bike to hiking Nicaragua's rain forests to sea kayaking in the Sea of Cortez. Here are some of the hot trends and locales making a splash in the active vacation marketplace.

Texas offers a huge variety of landscapes and activities for the fit-minded. Here are a few ideas for those who want to stay close to home:

Join Trek Travel in Texas for a private ride with Lance Armstrong and cycling's most inspiring and exclusive event, the Lance Armstrong Foundation's annual Ride for the Roses. Celebrate cycling and celebrate life on this weeklong trip designed to bring you closer to Lance,and the world closer to a cure for cancer.

You'll enjoy days of riding in the Texas Hill Country, an exclusive ride with Lance, access to private Peloton Project events, and special activities surrounding the unforgettable Ride for the Roses weekend. Have fun and feel good, because $15,000 of your trip price will go to the LAF to support cancer research and, ultimately, find a cure. (www.trektravel.com)

Get wet at one of the top water parks in the country. Schlitterbahn Beach has water slides and rides for visitors of all ages and also features restaurants and evening entertainment.

How can you be surrounded by water and not want to go fishing? South Padre Island boasts some of the nation's top inshore and offshore sport fishing.

American Diving offers a wide array of diving and snorkeling expeditions in the clear Gulf waters surrounding South Padre Island.

With miles of shallow, calm water in the Lower Laguna Madre and strong winds coming off the Gulf of Mexico, South Padre Island is a windsurfer's dream.

Located across the bay in Laguna Vista, the South Padre Island Golf Course is just a short drive for visitors wishing to play a round of golf.

South Padre Island's Island Equestrian Center offers kids and adults alike an opportunity to ride a horse on the desolate stretches of beach on the north side of South Padre Island.

Stay at The Mayan Dude Ranch (or any of the other fabulous dude ranches) in Bandera, and you can be a part of the western tradition that has produced seven world champion rodeo cowboys. Fish, swim, hike, play tennis and ride horses surrounded by picturesque trails that wind over 340 acres from the lowlands of the Medina River.

According to Susan Breslow Sardone, the Web's foremost expert on honeymoons and romantic getaways, African safaris are on the rise.

"We have seen a lot of interest in safaris to places like South Africa, Botswana, Namibia and Tanzania, as well as rainforest treks," said Sardone. "There's also a rise in really active vacations like heli-hiking and mountaineering."

No need to fly 12+ hours to Hawaii for surfing and volcanoes, for Central America's largest nation, Nicaragua, offers customized surf adventures and spectacular hiking/canopy tours through rainforests punctuated by a mountain range scattered with volcanoes. This friendly country is full of parks, reserves and more lakes than any other Central American nation. It's working hard to overcome a decades-old reputation of political instability and is on the cusp of becoming the "next Costa Rica" with its unspoiled landscape and relatively low prices. It's located between Honduras to the north and Costa Rica to the south, with long coastlines on both the Pacific Ocean and the Caribbean Sea. A growing number of Americans are investing in land and visiting regularly. It's a best-kept secret among the surfing crowd. If you're looking for a unique active adventure, look into Nicaragua. www.nicaraguasurfreport.com.

At first the volunteer vacation phenomenon seemed to appeal only to altruistic college students who built houses or dug irrigation trenches in Third World countries during spring break. It's no longer for the young and naïve. In fact since 1984, once a year former President Jimmy Carter and his wife, Rosalynn, spend a week building homes with needy families through Habitat for Humanity. Last October, President George W. Bush and his wife, Laura, joined volunteer builders in Covington, Louisiana, helping victims of Hurricane Katrina build houses for themselves.

Touted as "a vacation you'll never forget," these global village trips need volunteers of all ages and skill levels for projects all over the world. In addition to the college crowd, Baby Boomers are signing up for these heart-felt, back-breaking excursions where the body gets a workout and the spirit flies home flush with satisfaction. As a volunteer, you spend two weeks or more working side-by-side with local people, sharing their hospitality and their culture as you help them rebuild their lives. There is even a special program for RVers who join up into "hot-spot" squads of 20 vehicles to go where volunteer builders are needed in a hurry. For more information, visit the Habitat for Humanity Web site at www.habitatforhumanity.org.

No matter what type of active vacation you choose, be sure to research thoroughly the location, accommodations and tour company. Check on the guides' certifications (such as CPR and SCUBA), ask questions about the intensity of the trip and how you need to prepare physically, and ask about what to bring. Inquire about the amount of attention from guides, training for novices and what type of medical aid is available. And finally, since these types of trips can be pricey, examine any escape clauses in the travel contract in case the unforeseen occurs.