How to Reboot Your Fitness Program

If you feel like you've got the exercise motivation of a cheese log, then this column is for you.

Here's how to get into tip-top shape for summer: Train for a 5k run.

Training for a running event is a surefire way to expand your motivation -- and shrink your waistline! There is arguably no better way to shed fat from every inch of your bod than running on a regular basis.

If you've never run an event before, good on you: you stand to gain the most here. And, no worries...I'm not talking about running this event tomorrow morning. This event will be six to eight weeks from now, giving you plenty of time. 

According to USA Track & Field, more than 43 million people have trained for, and completed, at least one organized athletic run in their lives -- and they have reaped the rich rewards, such as improved cardiovascular fitness, weight loss, elevated energy levels and strengthened immunity. So, why not you?

Here's how to run your first, or your best, 5K run in three simple steps.

1. Choose your event

Choosing the right event at the right time is the first step. Depending on your current fitness level, give yourself between four and eight weeks to prepare. There are lots of good events across America starting in April. Find one and register for it now, today. Plunking down the cash ties you psychologically and financially to the event. Do it on behalf of a cause important to you and you double your motivation -- and the benefits. Better your body, better the world. Log on to www.active.com to find the right event for you.

2. Choose your gear

This is the fun part. An important part of running is getting the right gear (most importantly: shoes) and looking and feeling good out there. Truth be told, you will run better, longer and more often if you look good. So, find a few outfits that make you feel confident. It does make a difference. On the shoes, make sure a running geek watches you run up and down the block to determine your biomechanics (pronator, supinator, cheese log, etc.). This is the single most important aspect to a new running program: the right shoes. And do get two pairs.

The reason for this is that there a material in most running shoes called EVA or ethylene vinyl acetate, which absorbs the impact between the ground and your body. When you run, the EVA tends to compact and requires about 24 hours to regain its shape. So rotating your shoes every other run maintains maximum protection against pain and injury.

3. Choose to kick a little ass

You want to finish this event with grace and dignity -- and not with fast-running rivulets of drool streaming from the corners of your mouth. The following sample exercise plan will help you complete a 5K run with strength and confidence -- as you high-five your adoring fans at the finish! (Important: Before you begin any new exercise program, please consult your doc. And stay alert to unusual symptoms such as chest pain, shortness of breath or frequent muscle cramps.)

Monday: Off

Nice to start off the week with a rest day. This is key. Taking time completely away from exercise, particularly running, allows your body to grow stronger from your workouts. It is during times of rest that you gain fitness and strength; they are just as important as your training days. Sundays are your hardest runs, so Mondays are meant to soak up the benefits of those.

Tuesday: 45-minute run with "race pace" efforts.

You may have a goal time, or a target pace, in mind for your 5K. Let's say you want to finish in under 30 minutes. That's roughly 10min/mile pace. You must teach your body to run at that pace. Throughout this run, include two "intervals" of two to three minutes in duration at your goal race pace or effort. Run easily the remainder of the time.

Wednesday: Rest

Thursday: Nice, chill run. Go on feel. If, after the first five minutes, you're feelin' springy, then let 'er roll for 30-40 minutes. Just stay nice and easy. Key workout tomorrow...

Friday: 40-minute run in the hills, if possible.

Running uphill builds awesome strength and aerobic power. Be sure to warm up and cool down well and keep your pace nice and steady on this run. The hills add plenty of stress; you needn't run too hard.

Saturday: Rest.

Sunday: 60 to 90-minute run/walk at a nice, steady effort.

This is the most important workout of the week; it burns lots of fat and essentially serves as your "insurance policy." In other words, by teaching your body to run longer than your projected race time, you are much more likely to finish strong on event day.

So there you have it. Not so terrible, right? Register for your event, get your gear, get on the program -- and get moving.

Every step you take will be a step toward living your best life.

How to Keep From Falling Off the Fitness Wagon

Never give in. Never, never, never, never. -- Winston Churchill

WE'RE 43 DAYS into the new year. How are those resolutions holding up?

Falling off the fitness wagon can happen so easily, often without realizing it. We just sort of slide off imperceptibly over time until we're back to where we were 43 days into 2006. Sometimes life gets in the way. Mostly though, our thoughts are the secret saboteurs of our diet and exercise program.

It's one of the fundamental tenets of human physiology: How well you eat and exercise directly impacts how good you look, feel and think. Most of us accept that truth, yet still find ourselves struggling to make the best diet and workout choices.

Sugar cravings, lack of time and exercise ennui are well-known barriers to better fitness, but your biggest nemesis may be your own mind.

"When you make a poor diet or exercise choice, it's much more mental than physical," says Jim Taylor, a sports psychologist with a consulting practice in San Francisco. "It's not that you're too tired to work out; it's that you convince yourself that you are."

Case in point: The pre-workout internal debate in which you teeter between working out and packing it in. You may feel tired when you begin, but once you get going, you get energized. It's a matter of overcoming that initial mental hurdle.

The same goes for eating well. You know that snorking down an entire bacon-filled cannelloni may not be the wisest choice, but you order up anyway. If you find yourself rummaging for the remote control instead of your running shoes or reaching for the baklava instead of the banana, the trick is to interrupt those negative mental patterns by taking positive actions that get you on the right track before you can think not to be. Here are four ways to do that:

TIP: Cue yourself in

"Different visual and auditory cues can be very powerful motivators," says Taylor. "What we see and hear can influence our moods - and the decisions we make." For example, watching a televised marathon or a show on fitness may inspire you to get up and go work out. Even smaller cues, like having your workout gear and healthful foods at your fingertips or posting inspiring pictures of athletes and fit bodies, motivational quotes and other words of encouragement, will keep your mind on making healthy choices.

TRY THIS: On a series of index cards, write down your "best of" excuses for skipping workouts on the front ("I'm exhausted"; "It's boring"); and on the back, counter them with fresh, compelling reasons to do the workout ("Exercise energizes me!" "Have fun - try a new workout today"). You can do the same thing with diet excuses and solutions, as well as posting inspiring quotes or images of athletes in places you'll see them most.

Tip: Act before you think

"Our ability to rationalize and reason can be our downfall," says Diane Roberts Stoler, a Georgetown, Mass., licensed psychologist, board certified in both health psychology and sports psychology and a member of the American Psychological Association.

"We can list a dozen reasons why we shouldn't work out or why we 'deserve' the candy bar. Much of the time, we give in to those reasons." But if you do something before the thought processes start, your head will likely follow your body's lead. "Most of the time, it's just a matter of getting started down the right path," says Stoler.

TRY THIS: When the time to exercise or eat is approaching, clear your head of any thoughts (i.e. "It's getting dark," "I'm too tired from work," "I can't work out with this painful carbuncle on my foot.") and simply take action. Begin getting dressed for your workout or start boiling water to steam vegetables. Your mind won't even have a chance to steer you in another direction, once you get going.

Tip: Play up the positives

Let's face it, eating healthier isn't always appetizing and exercising isn't always exciting, but the fact is these things will help you live longer - and better. The quality of our lives is determined, in large part, by the quality of the food we eat and the quality of the exercise we do.

So, focus on the positive payoffs and healthy consequences of smart eating and better fitness, rather than on the deprivation you feel when you must allocate the time to prepare a healthy meal or suit up for a ride. "The clearer you can visualize the consequences of your actions, the better chance you'll have making the right decisions," says Taylor.

TRY THIS: When you eat a healthy meal, allow yourself time to feel the healthful nutrients nourish your body. Reflect on the fact that what you just did will better your life in a tangible way. Know that eating better will improve the overall integrity of your family, because when you are healthier, everyone benefits.

Let me include this critical caveat: I believe food is a source of genuine pleasure in our lives. I am not suggesting that you swap out Big Macs and Ring Dings for bark and berries (unless that's your bag, baby). The point here is: We ought to be passion-driven, not guilt-induced when we eat. This tip of "playing up the positives" is merely meant to help you improve your diet by subtly shifting your focus; it's not about banishing delicious foods from your life altogether. The cost of that is nowhere near the benefit. It's all about a healthy balance.

Tip: Try something new

We humans are creatures of habit, and the thought of breaking out and trying something new can often feel daunting -- or inconvenient.

We tend to fall into routines, which can be beneficial in one sense. They produce results: work, sleep, family time, chores, gym workout, etc.

But, when it comes to exercise, routines can quickly become ruts, and ruts are the death knell of an inspired, effective fitness program.

TRY THIS: This week, set out intrepidly and try a new activity, such as swimming, racquetball, basketball or Bikram yoga. Or, prepare a fresh, exciting new recipe for dinner as a family. The simple act of trying something new can infuse your workout program and your diet with purpose and passion.

Mark Twain said: "Twenty years from now you will be more disappointed by the things you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."

Good health and fitness advice for us all.

"I Am Powerful Workout "Campaign with Eric Harr

“Never doubt that a small group of concerned citizens can change the world. Indeed, it's the only thing that ever has." –- Margaret Mead

LET'S FACE IT: Sometimes life can feel fairly mundane. As we move from one moment to the next, much of our focus is on dealing with the seemingly insignificant minutiae. Then, we get a wakeup call of sorts. Something happens that forces an epiphany: those few, precious moments in life when we gain a genuine insight into the reality or essential meaning of something important. It requires us to take stock of what’s truly important and, really, what we’re doing here in the first place.

These moments of clarity might be precipitated by an acute event like the birth of a child or the death of a friend. For me, it all began with a few simple but poignant moments on a recent trip to Africa.

I spent seven days in Mozambique with CARE, a leading global humanitarian organization. I was there to observe their work and to meet the people who benefit from it. Just when I thought I knew so much, I realized I know so little.

Mozambique is located on the southeast corner of the continent. Like most African nations, it has a remarkable and painful history. In the 1990’s after a 16-year civil war broke the back of the country, and the hearts of the people, Mozambique became known as the poorest country in the world. While the Mozambicans have made a heroic and breathtaking comeback, some wounds of the war remain: one in four children dies before their fifth birthday; seventy percent of women cannot read or write; and approximately six out of 10 people do not have access to clean water. In spite of all this, the Mozambicans have a radiant optimism and an indomitable spirit.

In Mozambique, just as they do in more than 60 countries, CARE focuses on preventing poverty by addressing its root causes, not merely its consequences. To do that, the poverty-fighting experts at CARE pursue a three-pronged strategy: First, they embrace a rights-based approach. Take water, for example. CARE doesn’t stop once the well is dug (the necessary front end); they advocate for the right of all people to have access to clean water (the necessary back end). Second, they forge partnerships with the local people, allowing them to participate in the decisions that affect their lives. And third, they strategically focus on empowering women who, incidentally, suffer disproportionately from the ravages of poverty. And, rather than regard these women as victims desperate for help, CARE works to tap into women’s innate power to help them change their own world. For good.

Two events led me to CARE in the first place. The first occurred in December 2003 during the 36 hours that my wife Alexandra gave birth to our daughter Vivienne. In the most splendid moment of my life, I couldn’t help but think that millions of women have died in childbirth or pregnancy simply trying to be a mother -- and more die every day. The day I met my daughter was the day I committed to fight for women and girls in poverty worldwide.

Then, several months ago while in New York, I saw the CARE “I am Powerful” public service announcement. I was struck by the image: a strong, dignified, graceful woman and next to her the words: “She has the power to change her world. You have the power to help her do it.” I connected with that uplifting message, and it moved me to think that I had the power to make a tangible difference in the lives of women and their families.

So, I called CARE, we forged an alliance, and within a couple of months, I was on my way to Mozambique. The beauty of serendipity.

On the first day there, I met one of the most powerful women in the world. To some, the word “powerful” might connote a wealthy or widely influential figure. This woman is neither. In fact, she is among the poorest of the world’s poor in terms of money. But, she is among the richest of the rich in terms of authentic power.

Her name is Albertina Francisco -- a stalwart, stunning 44-year-old woman who leads a community water project in Kongolote, which is located on the outskirts of the capital city of Maputo. Albertina has taken on the critical job of ensuring that her community, comprised of roughly 100 families, has regular access to clean water via nine “access points.”

This is a woman with little money or education, living in a culture where most women are not permitted to hold positions of authority. But, she has risen up against all odds to perform a job that nobody else would do, a job that is saving lives.

As I strolled the dusty roads of Kongolote with Albertina, and observed how people reacted to her, I realized I was in the presence of true, authentic power. It was humbling.

That is the moment I gained an authentic insight into the essential meaning of the word “power.” Albertina’s power stood in stark contrast to the kind of power usually derived from money, influence -- or sheer force. According to Sweden’s Stockholm International Peace Research Institute, there are 17 active, major armed conflicts raging in the world right now.

In contrast, Albertina’s power has been bestowed on her as a result of worthy, courageously noble acts. It was not demanded, wrested or seized. It comes from what she does, not who she is. And, Albertina exercises her authentic power with humility, compassion, fierce dedication -- and grace.

Albertina Francisco is empowered, and she is using that authentic power to change her world each and every day.

My time with Albertina gave rise to the first of many lessons while in Mozambique:

I learned that empowering women can break the complex, downward cycle of poverty and create an upward spiral of positive change that lights up entire communities. I learned that the empowerment of women and the well-being of children go hand in hand. When you nurture a mother, her children flourish. And, I came to understand that, worldwide, women are the most untapped treasure-trove of power that history has ever seen -- and that when women are supported with even the most basic tools and training, a fire of hope and optimism for a better life lights in their eyes. Then, that fire spreads as others join in strong solidarity to improve the health and well-being of their communities. Once this happens, there is no stopping it. I saw all of this firsthand, and I can tell you that the progress these women are making in Mozambique, with the assistance of CARE, feels like the inexorable juggernaut of the civil rights movement. It can be resisted, but it cannot be stopped.

Further, I discovered that despite having so little, the people of Mozambique give so much. They are the most generous, gracious and dignified people I’ve ever met. They respond to the smallest acts of kindness with the biggest displays of gratitude. And finally, I realized that as an American, I have been granted the privilege and the capacity to bring about great, positive change -- and it’s incumbent upon me to do just that.

I believe it’s important to empower people both near and far. At home, we become empowered when we exercise and live healthier. Farther away, in a place like Mozambique -- where a woman’s life expectancy is a little over 40 years -- we can help empower women to improve their health and well-being and that of their families. I also believe we need to be inspired by a greater purpose to confront life's hardest challenges head on.

That is why CARE and I have come together to launch the “I am Powerful Workout” campaign. I am training for the Hawaii Ironman Triathlon World Championships in October in order to raise money and awareness to fight global poverty through CARE. I’ve asked everyone I know -- and some complete strangers! -- to donate money on my behalf directly to CARE, and the response has been overwhelming.

Here’s what I’m asking you to do: Challenge yourself and set an ambitious fitness goal: you know, the one that has been burning inside you. Maybe you want to lose a few pounds, climb a mountain or train for your first marathon. Get inspired. Get moving. Get your friends and family behind you, and ask them to support you however they can. Maybe they’ll give money. Maybe they’ll give time. Maybe they’ll join you! Then, channel all of your new energy to live your best life -- as you help others live theirs.

For more information about CARE, visit care.org. I encourage you to keep returning to that site because in the coming weeks we will launch the “I Am Powerful Workout” campaign. The website will include all of the information, fundraising tools, guidance and support you need to achieve your boldest fitness goals -- and to raise money and/or awareness for CARE. You'll have the opportunity to share your own success stories, too.

Join me on this mission-driven journey. Together we can motivate each other to achieve something truly meaningful -- and lasting. Every step you take towards a better life for yourself will be a step on behalf of marginalized women and girls worldwide.

Speaking of steps, I’ve got a few thousand to log right now: with a fire in my eyes -- and women like Albertina in my heart.