Let’s Go! WALK in October

Let'sGo!_Walk_logoLet’s Go! is a movement led by Eat Smart, Move More South Carolina to provide more options to eat healthy and get active. Let’s Go! includes everyone — at school, at work, at church and in the community — in South Carolina.

Let’s Go! WALK in October is a focus of Eat Smart Move More Charleston Tri-County. We want to find walking events, areas to walk, and ways to walk! Much of this information will be highlighted in this article/post.

To kick off event is:

Let’s Go! Walk the Ravenel Bridge with TheFatGuy & Coach Dave

Event: Let’s Go! WALK the Ravenel Bridge with TheFatGuy & Coach Dave

Start: October 5, 2013 9:00 am End: October 5, 2013 10:30 am

Meet TheFatGuy and Coach Dave at the parking area on the Charleston side of the bridge located on the corner of East Bay and Cooper Street. We will be there and start our Let’s Go! Walk! at 9AM

Organizer:  Mike TheFatGuy Campbell, Chair Eat Smart Move More Charleston Tri-County

Email:[email protected]

International Walk to School Day is October 9th. Check with your school to see what they are doing on this day!

We will highlight any walking events on our Charleston Tri-County Events Calendar page for October. Send us the information at [email protected].

Let’s Go! WALK is much more than events. TheFatGuy, Mike Campbell, just started his journey to wellness by Moving More. He walked the stairs, walked the dogs, walked the golf course, walked the Ravenel Bridge, walked the stands at Stoney Field, and started a Youth Marathon Program to get kids walking and running.  Message here is just WALK, just Move More! It’s simple.

You can get more information about walking at our Eat Smart Move More SC website. Check 7 Healthy Tips for personal ideas to walk more. Check Options for Action to positively impact your school, workplace, community, and more. And, Let’s Go! Charleston Tri-County has an ever growing map of assets that can aide you in finding great places to walk and Move More.

One final resource! Check out Walk Leader Manual- Charleston Tri-County ESMM

Mike Campbell, Chair Eat Smart Move More Charleston Tri-County

 

JOIN TheFatGuy to get kids MOVING MORE!! Childhood Obesity is an Epidemic WE CAN CHANGE IT!

Youth Marathon 12-13 eAs most of you know by now, TheFatGuy is passionate about fighting obesity and passionate about helping our youth have the opportunity to live happy healthy productive lives. So it only stands to reason that I am gravely concerned about The Childhood Obesity Epidemic! I have volunteered with Youth Programs for most of my life and left a 28 year career to head a youth serving organization for 3 1/2 years. I am also TheFatGuy that knows what it is like to be, well fat! Extremely FAT/OBESE!

While watching my own weight bounce around for 33 years of my adult life, I also have watched many children I care deeply about struggle with obesity and the issues that come with it. Obesity is a national issue housed in millions of personal struggles and stories. My own struggle peaked in February of 2009 at 360 pounds and very tight 54″ waist pants. Those pants not only held 360 pounds they held a multitude of health issues. The issues included, high blood pressure, high cholesterol, anxiety, asthma, migraines, sleep issues, back/neck issues, and more. After losing 150 pounds over the next year  I came off of 7 different medications and am now in the best shape of my life. Anyone that thinks weight does not cause health issues is fooling themselves. You only have to look at the health I have regained at 56 years of age to see what proper weight with a good diet and exercise can do for your health.

WHAT CAUSES CHILDHOOD OBESITY? It is quite simple, Childhood obesity is the result of eating too many calories and not getting enough physical activity. We can debate who takes the blame but the equation is simple: too many calories in and not enough used through MOVING MORE.

MY QUESTION TO ALL OF YOU: Do you want our children growing into my size 54″ pants and accumulating all of the health and life issues that come with those pants? My wish for you and the children in your life is that you find your journey to health and fitness and that you help the children in your life develop healthy lifestyle habits.

MOVE MORE: I have one tool that can help you start a child’s journey today. You can participate in the Youth Marathon Program that is part of the Charleston Marathon. Basically, a child/teenager walks or runs 25 miles between now and  January, on the afternoon of January 17th all of the children come out to do their final 1.2 miles with us at the Marathon finish line in downtown Charleston at Burke Middle/HS, where they will receive a Marathon medal and shirt based on the race guidelines. IT IS ALL FREE for our kids! To get more info about the Youth Marathon program you can go to fatguydiary.com and click on Charleston Youth Marathon Program on the left side of the page.

Fight Childhood Obesity in September (National Childhood Obesity Awareness Month) and year round. Don’t let our children grow into my size 54″ pants. Have them take a step in the right direction with our Youth Marathon Program.

Mike Campbell, TheFatGuyTheFitGuyTheBEAST

Volunteer Director of the Charleston Youth Marathon Program

http://charlestonmarathon.com/weekend-events/charleston-youth-marathon-program/

Youth Marathon Program Basic Information:

  • Join us at Burke Middle High School on January 17, 2014 as we watch hundreds of our community children run on portions of the official Charleston Marathon course.
  • Registration will begin at 2:00 p.m. Run begins at 3:30 p.m.
  • We will have a family fun area with refreshments, local sports characters, bounce house and more!
  • Each child that participates receives a commemorative medal and a Charleston Youth Marathon T-shirt.

The Charleston Youth Marathon Program was developed for the benefit of our community children in the Charleston area. The goal of our program is to:

  • Educate parents and children about the benefits of physical fitness
  • Encourage children to participate in a physical activity on a daily basis
  • Help children make smart choices to reap the benefits of a healthy lifestyle now and into adulthood

Facts:

  • The Charleston Marathon Youth Marathon is open to all children ages 7-17 years old who are in good health.
  • The Youth Marathon is a modified marathon, which means your child can run or walk 25 miles prior to race day, and then complete the final 1.2 miles on January 18, 2013.
  • Once a child is registered they can log back into their online account to complete their training log each time they walk/run. You can also print out a copy of the 2013 Charleston Youth Marathon Log below and manually log miles. Each child must log 25 miles by race day in order to participate in the final 1.2 mile leg of the Charleston Youth Marathon.
  • The Youth Marathon is free and every participant will receive an official Charleston Youth Marathon Medal and Charleston Youth Marathon t-shirt when they turn in their logged miles. Every youth that registers online will have access to sponsor promotions and coupons that we will have online.

Champions come in all shapes and sizes:

·         In schools we have had a custodial staff person run the program, PE teachers, nurses, volunteers (parents)

·         Parents and families have picked up the program

·         Kids have focused on getting the program moving

SC Facts about Childhood Obesity

During the past few years, the rising level of obesity in our country has become a well-known problem. Overweight and obese adults are at increased risk for diabetes, hypertension, stroke, certain cancers, heart disease, high cholesterol, gall bladder disease, sleep apnea, depression, osteoarthritis and asthma. Obesity rates in South Carolina have more than doubled since 1990, with almost two-thirds of our adult citizens considered overweight or obese. In addition,

  • In 2009, South Carolina had the 14th worst overweight or obesity rate in the nation. Three out of every five South Carolina adults (nearly 66%) are either overweight or obese. Twenty-nine percent are obese.
  • Of those South Carolinians who are overweight or obese, 37.5% have high blood pressure, 11.7% have diabetes, and 5.1% have coronary heart disease.
  • The economic impact of obesity and overweight population in terms of illness, diseases and lost productivity is significant. In 2003, obesity-related medical expenditures for adults in South Carolina total over $1 billion, with over half of the costs being financed by Medicaid and Medicare.
  • Nearly one third of high school students (31%) in South Carolina are overweight or obese.
  • Approximately one half of all African American children in rural areas of South Carolina are overweight or obese.
  • If current trends continue, one out of three children born in the year 2000 will develop Type 2 diabetes primarily due to poor diet and lack of physical activity.

—————————————————————————————————–

 SOUTH CAROLINA YOUTH

OVERWEIGHT AND OBESITY

State-level Statistics

·         THE PROBLEM

o    • Almost 1 in every 3 (31.7 percent) S.C. high school students are overweight or obese.

o    • Studies have shown that obese adolescents have an est. 70-80% percent chance of becoming overweight or obese adults3.

o    • 85.3 percent of S.C. high school students had not eaten fruits and vegetables five or more times per day within the 7 days prior to the survey1.

o    • If current trends continue, one out of three children born in 2000 will develop Type 2 diabetes, primarily due to a poor diet and lack of physical activity4.

·         THE COMPLICATIONS

o    High Blood Pressure Sleep Apnea

o    Asthma Poor Self-Esteem

o    Depression Type 2 Diabetes

 

TheFatGuyTheFitGuyTheBEAST

Are ‘others’ important to TheFatGuy’s journey?

This question came out of TheFatGuy’s last blog, Bad midterm grade, so what are you gonna do about it? As he pondered this question, it did not take him long to see how important ‘others’ were to his journey.

TheFatGuy has always said that you have to travel this journey for YOU. In following this logic he has always traveled his journey for him and worked on how he would find success in becoming fit and healthy. In doing this he has developed a great amount of personal success in his journey. BUT, this success was drawn from many relationships he has had or now has in his life. These relationships have become many of the building blocks to his success. Having the ‘right’ people around you tremendously improves the odds of success on your journey.

How have family and social networks played a role in TheFatGuy’s story?

·         As many of you know, TheFatGuy’s wife provided the spark that helped start TheFatGuy’s Journey OUT OF THE FIRE!!. She is the person that made TheFatGuy realize that he needed to find his way Out of the Fire if he was going to be able to be of value to his family and friends, and be able to help them the way he wanted to help them.

·         As TheFatguy traveled his journey he quickly developed an all too familiar champion of his journey. His brother, Walter, started checking out his blog posts and following his journey online and in his everyday life. Walter introduced TheFatGuy to the Lean Team when he was looking for an organization to volunteer 100 hours with and donate $100 to as he lost his 100th pound. This introduction ultimately lead TheFatGuy to doing a SWOT analysis for the Lean Team, becoming Chair of Eat Smart Move More Charleston Tri-County, Chair of the state ESMM communications committee, and more in the obesity prevention arena. You never know how one person will influence your journey!

·         TheFatGuy’s mom and dad have prayed for him and given unconditional support to him throughout his life and journey. Masses said, candles lit, and prayers always help to keep the journey in a positive lane. 

·         TheFatGuy had many friends move in and out of his journey with kind words, support, and advice. Everyone had an impact on his journey in some way.

·         His attachment to the relationships built through Camp Kemo (a camp for kids with cancer) and Lasting Impressions (a support group for teens with cancer) have been a key to his life and his present journey to health and fitness.

·         His most recent revelations have come from the support and connections he has developed through social media. As he sits here and ponders this social network, he is a little amazed. Facebook has been a great place to find support and interest for his journey. But, Twitter has been a complete surprise to him. The support, information, and inspiration he has received from his Twitter social network has been a great addition to his journey. He has gained connections with people at different stages of their own journeys. He has seen these connections help him in ways they probably do not know, but their inspiration has been wonderful and often timely. Some of these connections include: @100Lighter, @Fit4April, @dietcokehead85, @Lizette0124, @OvercomingO, @keepitupdavid, and @ColleenFKelly . These are not ALL of the positive influencers he has on Twitter but this group represents a fair amount of tonnage lost and knowledge gained. They share their knowledge and experience freely. They positively influence TheFatGuy and many others. He is happy to have them in his life and part of his journey!

SO, although TheFatGuy has to travel his journey for him, he definitely has associated himself with people that can assist him in a positive way on his journey. He wishes everyone finds positive people with positive energy, great experience and solid information to assist in their journey.

Note to ME and YOU: Recognize, love, and thank the people in your life that have impacted your journey in any way.  Cherish those relationships, for they are the ones that could be the difference in a successful or not so successful journey.

TheFatGuyTheFitGuyTheBEAST

 

 

Bad midterm grade, so what are you gonna do about it?

TheFatGuy was not pleased with his midterm grades as he did his Midyear Checkup 2013 (a little late). The grades could have definitely been much better, BUT the journey did continue! So the question becomes “Bad midterm grade, so what are you gonna do about it?”

To answer this question TheFatGuy has to revert to a good dose of Self-Honesty and take a hard look at himself. What good habits need to be revisited and reinforced? What will continue to build a road toward success for TheFatGuy’s journey?

Some of the conscious changes he made on July 5th were:

·         Understanding he allowed this situation to occur is a critical point. Regardless of circumstances, TheFatGuy allowed himself to get more than a little ‘out of bounds’.

·         Taking processed sugar out of his diet except for very very special occasions (i.e> 28th Anniversary Celebration with his wife!)

·         Logging- in his effort to move away from his physical logging, he lost sight of managing his days. He is now working on logging ‘mentally’ to track his daily intake and number of meals

·         Water intake- again he is not sure he was really taking in the water necessary to maintain a healthy lifestyle. He is now back to ½ ounce of water per pound of body weight a day, minimum!

·         Portion Control- he is now back to measuring, checking and knowing what a portion is!

·         Keeping the right foods on hand: fruits and veggies with a ‘healthy’ dose of protein is now what stocks the fridge and cupboard.

·         Not taking food (healthy or not) upstairs with him after the evening meal!

·         He continues to work toward a positive healthy attitude to start each day. Part of that involves encouraging others on their journeys and learning from their journeys. Through social media TheFatGuy has become part of a network of people that are at varying stages of their own journeys. They help hi travel his own journey every day. (TheFatGuy may do a separate blog on this SOON!)

·         Using the Total Gym XLS to do Advanced Workouts with Todd Durkin. Kicking it up a notch is a good thing! The Total Gym has been a big part of TheFatguy’s journey and continues to move hi forward in his fitness and health goals.

·         Increasing his cardio work doing stands, sprints, walking, and biking!

TheFatGuy has worked to get all of these things in place. He is happy to report that as of last week he is already down 10 pounds from July 5th! You know, that last weight gained is the quickest to go.

TheFatGuy would also like to encourage you and all to not let setbacks define YOU! No, he nor you want setbacks to become a pattern or habit. But, we only truly fail when we stop trying.

Note to ME and YOU: Learn from the setbacks and keep moving forward toward where you want to go and what you want to be. Travel YOUR journey!

TheFatGuyTheFitGuyTheBEAST

 

 

Time Crunch Workouts from 10-15 minutes from TheFatGuyTheFitGuyTheBEAST

I will be talking about exercising you CAN DO when you are Crunched for Time on 95SX Tuesday morning, August 6th, at 830. What can you do in 10-15 minutes!? A Lot!

  • FIRST, Re-think your mindset! Don’t hold out for the gym or another time. Use the time you have. 10-15 minutes is better than NO minutes! I know, I started with 10-20 minutes at 360 pounds and now I am as healthy and fit as I have ever been at 57 years of age! (I’ll be 62 this May 2018)

    Jan 2018

Workouts:

  1. Walk, jog, run, sprint (Doing sprints in intervals during a jog has become one of the more popular ways to get the benefits of both sprinting and jogging. It’s also a great way to burn a lot of calories by altering your workout slightly.
  2. Keep bands with you! Bicep Curls, back, chest, shoulders, triceps (I will bring some bands) They Are easy to use and change from exercise to exercise.
  3.   Outdoor Workout:

§  1 minute: Warm up with a brisk walk

§  1 minute: Speedwalk

§  1 minute: Run

§  1 minute: Jumping Jacks

§  1 minute: Speedwalk

§  1 minute: Run

§  1 minute: Jumping Jacks

§  1 minute: Run

§  1 minute: Jumping Jacks

§  1 minute: Sprint

§  1 minute: Walk at an easy pace to cool down

 

  • For a good leg workout you could walk steps or bleachers and do single/double leg standing calf raises on the edge of a curb or step.
  • For a strength-focused workout do pushups (different types), squats, lunges, step ups, dips, tricep pushups, planks
  • A Quick workout is a good way to combat that Blah feeling and get you back to your peak to for a better work or play day.
  • Change intensity, variety to spice up your 15 minutes
  • Some links to help you:

o   Quick Fit 15-Minute Exercise Program

o   15 Minute Total Body Boot Camp

  • I have a Total Gym at home that has an amazing number of exercises you can do for your entire body in under 15 minutes. Below are links to some info about these routines.

o   68 Minute Workout – Total Gym and more

Stop thinking about what you can’t do and start working on what you can do!

Note to ME and YOU:  Just MOVE MORE!! Starting with 10-15 minutes each day could end up changing your life. It changed mine!

TheFatGuyTheFitGuyTheBEAST

Midyear Checkup 2013 (a little late)

PushupI have seen some friends post notes about their journeys recently that say things like, I had a bad day, I ate too much this weekend, I am not doing as well as I like right now. The one things I have seen from ALL of them is their ability to refocus and commit to their journey! I applaud you all for your wonderful journeys and much needed inspiration for me and all. You inspired me to do this midyear checkup!

Now, time for some accountability and a little rerouting from TheFatGuy! I have not blogged much so far this summer for several reason, most importantly it is the first summer in years my wife and I have been able to spend time together! We needed it.

Midyear Grade time:

  • Moving More/Exercise: B
  • Eating Smart/Diet: D+

Yep, the first half of this year has been a ‘test’ of my new habits versus 53 years of developing unhealthy/bad lifestyle habits. I started the year at a number over 240 pounds (which was a number I was not planning to reach!). I was 242.6 pounds on January 1st of this year and planned to slowly bring my weight back down. I found over the next months that I was quickly able to bring my weight back into the 230s and keep it there but was not able to bring it down further. I allowed a number of things to move me away from my healthier habits. Some of the things that moved me away from ‘taking care of ME’ were:

  • Building/toning muscle: in an effort to build and tone muscle, I had allowed my weight to go up over the course of 2012. This effort would not have been bad if I had kept a little more control on the ‘weight gain’. I did build and tone muscle!
  • Dealing with loss. I did not deal with loss very well during the first half of 2013.
    • After about a year of helping take care of my mother-in-law, she passed away in late February of this year. This was preceded by almost 2 years of going back and forth to the upstate of South Carolina from Charleston to help take care of my father-in-law. So, for the 3 years prior to February, Polly and I had gotten in a routine of traveling back and forth to help take care of her parents. This was something we wanted to do and loved to do. This was something that brought memories to us that will be with us forever. This was also something that I see in me and so many of us. Polly and I had gotten very good at taking care of and loving her parents, but had fallen back into some familiar, not so healthy habits, and had not done a good job taking care of ourselves during this time. This all hit us between the eyes when Polly’s mom passed. We went from being a little out of bounds to a little out of control after her mom’s death. The habits I had worked so hard to develop over time had slowly started to backslide over a year or so, and with my mother-in-laws passing the good habits seemed to disappear for a short time. Polly and I have talked about this and are now making course corrections in my/our journey.
    • I lost a very close friendship. My friend did not pass away, but he did some things that destroyed our friendship. I will not give details of this, but I will tell you I take friendships very seriously and this person abused our friendship in ways I cannot begin to tell you. It had more of a negative impact on me than I realized.
  • Logging: I decided during the course of 2013 I would work away from logging daily! This may not have been the best time for me to have ventured down this path. Logging regularly may have helped me get a better quicker grip on things.

Well these are 3 main areas that took me off course a little during the first half of 2013. The result was my eating habits were not as disciplined. That is why I get the D+ here.

  • I ate sugar and at times ate way to much sugar, especially during my week of Camp Kemo in June when I ate anything and everything. Love the kids, but hate the fact that I can’t seem to do moderation well!
  • I turned a bit of a blind eye to portion control and eating schedule which had been all too important to me.
  • I/we ate out TOO MUCH!!

But, my exercise habits did not go out the window! I get a B there.

  • I kept up with a decent exercise routine during the first half of 2013, working out 5 or more days a week.
  • My Total Gym XLS kept me in a zone to continue to focus on muscle tone and building. I kept it easy by following the routines on the cards that come with the machine.
  • I competed in a PushUp fundraiser to challenge myself> 5 pushups every 20 seconds for 30 minutes!
  • I would have gotten an A, but I feel I did not do a good job with my cardio work.

So with all of this I ended up at 248.2 on July 5th. NOT GOOD. The good news is I am already back under 240 and working on some things to keep me in bounds and traveling MY journey on MY terms!

Note to ME and YOU: The main message here is, I ‘allowed’ this to happen! I know there may have been some tough times and circumstances, but I allowed it to happen.

TheFatGuyTheFitGuyTheBEAST

My next blog: Bad midterm grade, so what are you gonna do about it?