1. Fitness & Nutrition Sgt Hooge & MIDN 1/C Latham

2. Background SGT HOOGE 20+ years competitive swimmer 15+ years competitive triathlete 20+ years competitive runner 3 years semi-pro triathlete All Marine Triathlon team All Armed Forces World Triathlon team Trained Marines for BRC/ARS

3. Background MIDN Latham First Half Marathon FEB 2005 05-06 Distance Challenge First Marathon FEB 2006 First Triathlon MAY 2006 Vineman Half Ironman Triathlon JUL 2007

4. You have only one body Do they do body transplants yet? Do you know anybody struggling with their health? Do you know anybody that has died, due to health related problems? How is your family health history? Did you know you are only in control of a third of your health?

5. Motivation You have to find your own reason to train –Family –Friends –Personal appearance –Weight control –Health –Energy level –Job proficiency

6. Organization is the key to success RoutineGoalsSchedule Contingency plan Variety Keep it simple Keep it convenient Keep it fun

7. Not a diet, a lifestyle change Diet dos Graze Eat when you are hungry Fruit is natures candy Nuts are natures chips Go organic Salads are not just for little skinny girls

8. Not a diet, a lifestyle change Diet don'ts Don’t eat when you are board Food is not for comfort Fast Food doesn’t exist Low fat doesn’t mean no fat Processed foods are chemicals Don’t eat until you are full Don’t starve yourself

9. It never stops Fluid intake H2O Water down your sport drinks Energy drinks are not a substitute Find what refreshes you, stick with it Before, While, After….IT NEVER STOPS

10. Pre-Workout Nutrition 150-300 calories –1 hr before workout of an hour or more Mostly carbs, w/ some protein

11. Not a destination, a journey Workouts High impact Low impact Weight training Minimum of 30 mins. a day solid cardio –Pre-workout nutrition Get out of your COMFORT ZONE!!!! Get a buddy or get music

12. Not a destination, a journey Recovery –Eat something within 30 min Stretching is not for before or after a workout, it is for before AND after sleep –Bouncing is BAD Warm up Warm down If it hurts, ICE IT and ELEVATE IT Recovery is part of your workout, not if you have time

13. Foot Drills Prevent Injury, strengthen lower legs –Toes pointed inside (pigeon) –Toes pointed out (duck) –Outside of foot –Inside of foot –On heels –Backwards on toes Minimum of twice a week, after runs

14. Underrated…The most important Rest/Sleep 5 to 8 hours every 24 hours Sleep in a bed Quiet and restful Don’t eat at least an hour before bed Sleep in every now and then Drunk sleep is not REST

15. Local Opportunities Training Run Tex free classes –Tues/Thurs evenings Total Technique Training –Lt. Oraker Austin Fit –Geared toward beginning marathoners Rogue Training Systems –Classes for all levels, all distances Beginning runners to advanced marathoners It’s about you, not who you can beat Tons of amenities

16. Local Opportunities Races Running races of every length –5k to marathon Distance Challenge Triathlons –Cap Tex Tri, Danskin Adventure races –Subaru Urban Assault Bike races –Ride for the Roses, Shiner Ride

17. Additional Training PT Board in Fantail Run Team Sgt Hooge MIDN Latham

18. Trail of Lights 5k 9 DEC 2006 –Saturday night after classes end Run in formation –Trail of lights, Zilker Park Great into to pubic races $22 Registration –May be waived

19. Recommendations Keep a log book (work-outs) One week log book (log every 15 min) Find someone at your level or just a bit above with similar goals Try new sports Games do not replace cardio LIVE OUTSIDE OF YOUR COMFORT ZONE!

20. QUESTIONS?