Tuesday Inspiration: Edgar Hernandez

Edgar has lost 165 pounds in a year and a half.

Here’s a story that should inspire you to live healthy: Edgar Hernandez, 18, has lost nearly 200 pounds in two years. At 16 years old, 5’ 7” and 370 pounds, Edgar was diagnosed as pre-diabetic by his doctor—a problem shared by both his parents, who were diagnosed with type 2 diabetes in their forties.

His whole family had a weight problem. Plagued with bullying, depression, extremely low self-esteem, and now, the looming threat of diabetes, Edgar made a decision that would change his life: he took responsibility for his weight problem. Seeing his mother burst into tears at the doctor’s office was the tipping point for what has been an extraordinary journey to a healthy lifestyle.

“It was time to stop blaming others for my choices and make a choice to take responsibility,” he said, according to CNN. He went for a spur-of-the-moment jog, making it just half a mile before he had to stop and throw up, a sure sign that getting healthy would be more like a marathon than a sprint.

He started by walking before and after school, scaling up gradually until he was walking about two miles per day. Next, he added short running intervals, which he added to gradually. Eventually, he was able to run a full mile.

Edgar’s older brother, Mario, was 5’ 7” and weighed 235 pounds. Inspired by Edgar’s dedication, he teamed up with his brother and together the two tackled the next obstacle: food. Together, they swapped the family’s stock of processed, fatty, and sugary foods with fresh produce and chicken breasts. Healthier foods paired with portion control helped the brothers begin shedding the pounds.

By January, just two months after Edgar decided to get healthy, the two began going on runs together. In just over a year and a half, Edgar has gone from not being able to run half a mile to running in a half marathon last month. He now weighs a healthy 180 pounds, while his brother Mario weighs 165.

With his new healthy lifestyle has come another gift: happiness. Edgar has been able to find his way out of depression and now says his favorite activities are running and weightlifting.

Edgar participated in his first 1/2 marathon last month!

“Running is what made me feel happy,” he says. “I had gotten what they call ‘runner’s high’ and now running has become a lifestyle,” he says.

“I wouldn’t even step out my door to get the mail before,” he said. “People don’t see the dark, sad side of me anymore. They see a bright, happy kid.”

So, what’s Edgar’s advice to those who want to live healthier? Don’t hold back. If you say you’re going to run, do it today. Don’t put it off until something serious happens.

You can follow Edgar and his amazing journey on Facebook and Twitter.

Images: "Run With Edgar" Facebook page.

How to Buy Running Shoes

Finding the right running shoes for you will be well worth your time.
Image: Shutterstock

On Saturday, I got motivated and went for my first run in several months. It felt great—I love the cool, crisp fall air on my face, and living in a place where I can run near the water makes it all the better. Of course, my legs are still trying to figure out how they feel about the whole situation. My ankles and glutes are doing their best to remind me that my body’s just not used to running anymore. I’ll have to work back up to it.

Saturday’s “run” was actually a combination of jogging and walking; I could have pushed myself harder, but then my legs would have been completely useless for a few days instead of just a little sore. I have to be particularly careful because I use minimalist running shoes, which tend to work your ankle and calf muscles harder than regular running shoes. I love them, but they’re certainly not for everyone.

Choosing the right running shoes for you can be incredibly frustrating. How do you know whether you want toe shoes, minimalist, Nike Air, Adidas, Puma, Reebok, New Balance… if you’re like me at all, you want something that looks stylish but that will give your feet and legs support where it’s needed. Here are some tips for choosing your next pair of running shoes:

These are my running shoes (well, when they were new):
New Balance Minimus

1. Go to a specialty store. Sure, that shoe outlet store may have ALL the brands, but their staff simply won’t be up to par with smaller stores. Have you ever noticed that stores like REI and Nike have clerks who can tell you exactly what will be good for your needs? This extra insight can really make the job of choosing a lot easier.
2. Don’t just try them on; take them for a spin. When you try on a shoe that you think might work, take a stroll around the store to make sure it doesn’t rub in strange ways or start to hurt after a few steps. Practice a little light jogging inside or outside if they’ll let you.
3. Softer doesn’t mean safer. In fact, there’s no scientific evidence that proves that shoes with more cushion will prevent injuries. Gimmicks may be eye-catching but they are usually not worth your money. We naturally adjust when running to minimize discomfort, so getting a shoe with thick soles and lots of padding won’t save you from injury. Unless your doctor recommends something like gel inserts or ankle stabilization, you probably don’t need to pay the extra money.
4. Extras, extras. If you find a shoe you really like, buy an extra pair or two! It may be expensive at the time, but you’ll save yourself a lot of trouble when they release a new model and retire your old one.
5. Shoes should be snug but comfortable. Getting shoes that are too loose will increase your risk for injury, as it’ll be easier to trip or twist your ankle. Shoes that are too tight, though, will likely irritate your feet as they rub on the sides. Try to get shoes that are about half an inch longer than your foot, and experiment with different widths (Narrow, Medium, Wide) until you find the one that feels the best on your foot.

If all else fails, find a shoe that’s comfortable and that you feel stable in. The most important thing is that your feet are happy during and after your run.

Fitness Fibs To Be Aware Of

Not all fitness facts are true. Some are fibs instead.
Image: Shutterstock

Like anything else, the fitness world is full of myths, so-called “facts” that have been deemed true simply because people say they’re true. But we all know that’s not really how the world works. As much as I want to believe that unicorns and fairies exist, that doesn’t mean it’s actually true. I’m still holding out hope, but I’m not placing any bets.

Fitness fibs abound. They’re everywhere, and they often sound so logical that we might not feel the need to check before we pass the information off as true. Unfortunately, that’s just the kind of thinking that leads to the survival of these fibs.

Fib #1: Targeted fat burn. You can’t target specific areas for fat burn. You can target muscle groups for toning, sure, but for fat burn—tough luck. Working out reduces your overall body fat, but you can’t just choose “ankle fat” or “belly fat” to target.

Fib #2: No pain, no gain. Please, please, PLEASE don’t believe this one. Please. While working out can come with discomfort, it shouldn’t be accompanied by sharp pains. It can be a delicate balance, but it’s a vital one to keep. If you push yourself toward more pain, you’ll likely end up hurting yourself—and some injuries truly can last a lifetime. Challenge yourself, but don’t overdo it.

Fib #3: Heavier weights = bulky muscles. Sorry kids, but that’s not necessarily true. A study published in Medicine & Science in Sports & Exercise found that women who lifted lighter weights with 15 reps burned fewer calories than those who lifted more challenging weights for 8 reps. That means that while your muscles will be toning, you could actually be slimming down overall.

Treadmills don't work your body as hard as outdoor running does.
Image: Shutterstock

Fib #4: All running was created equally. So not true. Have you ever compared how hard it is to run outside versus a treadmill? Uneven terrain—AKA rocks, dips, hills, corners, and more—makes you engage more muscles, use up more energy, and burn more calories than you would on a treadmill.

Fib #5: Free weights aren’t as good as machines. Actually, free weights can work your body harder than machines, since machines are designed to only work certain muscle groups. Free weights, on the other hand, often require better form, balance, and a full-body workout. Plus, lots of exercise machines were made for men—that means they’re harder for a lot of women to use with good form.

What other fitness fibs are you aware of? Let’s get the story straight once and for all—share your knowledge in the comments!

Travel Tips: 10-Minute Workout

"All my bags are packed. I'm ready to go..."

It’s that time of year again—the 4^th of July is nearly here, and if you’re like me, you’re planning a few days to get out of town. While the prospect of travel, seeing friends and family, and getting away from work for a few days is appealing, there’s one part of the whole shebang that I’m not overly excited about: missing out on my regular workouts.

Stretching can help loosen tense muscles.
Image: Shutterstock

I am the type of person who thrives on routine. If I have a set workout schedule, I’ll stick to it—no ifs, ands, or buts about it. But if I have to, for some reason, break that schedule…. Well, let’s just say it all sort of goes out the window. Sometimes it’s the weather and other times I might get sick. This time, it’s travel. I’ll be out of town for more than a week, and I don’t want to get out of the habit of exercising. It’s so much harder to start up a routine than it is to maintain one.

So here’s the plan: a short daily routine to keep my body active while I’m away. I’m sure I’m not wrong in assuming some of you are also planning a trip around the holiday weekend—so you could probably benefit from this as well.

I know you might be stuck in the car all day, in the airport, and visiting friends and family—but it’s so important to stay active. The last thing on your mind during those out-of-town days might be exercise. But really, what is ten minutes? Nothing. Nothing at all.

Start your mini-workout by stretching. We’ve all had to sit in a car, bus, train, or airplane all day—and it has a surprising affinity for making you sore. Doa few stretches to lengthen those tight muscles, especially those in your back. Stretch out your calves, hamstrings, quadriceps, hip flexors, iliotibial band (ITB), lower back, shoulders, and neck. A gentle forward fold (legs together or shoulder-width apart) can also do wonders.

Get your heart going. If you have one, pack a jump rope and spend five or six minutes getting that heart rate up. A resistance band is also great for strength training. If you have one, do a few quick exercises with it, like rowing, wrist extensions, and lower leg extensions. If you don’t have any equipment, don’t worry! Take a short, brisk walk or run, do jumping jacks in place, or see how many burpees you can do in three minutes.

Not in the mood for a run? Try a brisk walk instead.
Image: Shutterstock

I think it’s easy to get the idea in our heads that to qualify as a “workout,” we have to spend a lot of time doing it. And while getting at least 30 minutes in several days a week is best practice, that doesn’t mean it’s all or nothing. I tend to be of the mindset that every little thing counts. If all you can fit in is ten minutes, that’s okay! Instead of feeling bad about not working out for long enough, feel good about having got a workout in!

Give 100% every day, respectively. Some days, 100% might be more or less than the day before. That’s not important—what is important is that we are always striving to do the best we can. And there’s no reason to ever have to feel bad about that.

For A Good Workout, Great Music is Necessary

Great Music = Good Workout!
Image: Shutterstock

I don’t know about you, but for me great music can be the difference between a good and a bad workout. Going for a run is nice and all that, but with music it feels inspiring. Lifting weights (for me) is incredibly boring, but add in some intense music and I feel way more powerful.

I recently joined a yoga studio, and one of the deciding factors was that this yoga studio in particular plays great music at a healthy volume.  I’m not talking about your normal flowy yoga music. I’m talking about Radiohead, Daft Punk, and a multitude of other music. It makes me feel strong, inspired, and ready to push myself. Sit me in a hot yoga studio without music, and I’m far less excited.

Running to a great song makes me feel inspired.
Image: Shutterstock

For me, the best music to work out to falls in one of two categories: current musical obsessions (Ellie Goulding, Robyn, Lindsey Stirling) and music from my teenage years (Blink-182, Foo Fighters, Third Eye Blind). Sometimes the two categories cross over, if I still listen to the same band from back then (Radiohead, Daft Punk, Muse). And sometimes I just like some random song—this often happens with electronic music, since I don’t generally listen to that genre as a whole (I’m very picky when it comes to liking techno).

What kind of music gets you up and moving? Is it heavy metal? Hard rock? Pop? Techno? Dubstep? 90s? We all have our different musical tastes and preferences, but I’m always looking to add new tunes to my repertoire. Share your favorite tunes and artists in the comments!

To Barefoot or Not To Barefoot?

Minimalist and barefoot shoes have been all the rage the past few years, but recent reports show that sales are rapidly dropping. Advocates of the tiny style of shoes say that they promote better running form and help reduce pressure on the heel and knee. Not everyone is convinced, however, and some have even experienced more injuries after switching to barefoot shoes.

Barefoot shoes may not be for everyone.
Image: Harri Haataja via Flickr

Essentially, the lack of padding helps simulate running barefoot, as our ancestors would have done. Running on the heel is more uncomfortable than running on the toe, moving the stress from the back of the foot up, and therefore helping to relieve stress on the knee. But while moving the main pressure point up can initially help reduce knee pain, it also demands more of the ankle, Achilles, and calf muscles.

Unfortunately, if runners have a stiffer ankle or foot, this change in pressure can result in lower leg and foot stress fractures. Plus, the increased demand on calf muscles results in earlier fatigue for beginning runners, causing them to revert to a heel-to-toe stride and increasing pressure on the knees once more.

Minimalist shoes can have many benefits, and over time can greatly strengthen calves, ankles, foot, and toe muscles—but they are not for everyone and should be transitioned to gradually.

According to Runner’s World, people with a history of certain injuries might be better off with traditional running shoes:

• Achilles Tendinitis
• Plantar Fasciitis (pain in the sole of the foot)
• Tibialis Posterior Tendinopathy (pain in the main tendon that attaches calves to foot bones)
• Calf strains
• Overpronation (inward rolling of foot)
• Oversupination (outward rolling)

Those who would potentially benefit the most from using minimalist or barefoot shoes include those who want to reduce knee pressure, including those suffering from the following:

• Early onset osteoarthritis
• Previous meniscal (inner knee) tears
• Patellofemoral (top of knee) pain

As for the transition, it’s not a good idea to completely switch over immediately. Even if you are a seasoned runner, switching directly over to barefoot shoes for your three-mile daily run will likely wreak havoc on your legs. A great example I have of this is when a friend of mine began joining me on runs. He hadn’t run for quite some time, but has generally good endurance. He wore his Vibram toe-shoes for our two-mile run. Later that night, his normally tight calf muscles tensed up so much that it made him feel physically ill. He could barely walk for the next three days, and even missed a day of work because it was too painful to walk there. Not fun!

Transition gradually and carefully to avoid injuries like this. Start with walking—wear your barefoot shoes for a few short walks to acclimate your foot and begin building your arch and calf muscles. After you are comfortable with this, transition to warm up exercises and drills.

Out of the shoes, make sure to stretch your calves, Achilles, and plantar fascia (sole of your foot) every day to strengthen and loosen them up. Practice calf raises and backwards walking to further strengthen and stretch. Run shorter distances than you are used to at first, and possibly switching back and forth between barefoot and regular until your legs get the hang of things.

Most importantly, if your barefoot shoes are not working out for you—if they hurt or make you feel too uncomfortable—it’s perfectly fine to ditch them! You might just need more support or motion control. 

Fitness Apps to Test Run

Use technology to stay active with these exercise apps.

Image: Shutterstock

It seems that everywhere you look, people have smartphones. From professionals to teenagers, many of us are “plugged in” to technology more often than not. And while this can sometimes be detrimental to staying active and fit, there are also some great apps that are actually meant to help keep you exercising on a regular basis. If you’re looking for a source of motivation and have a smartphone, check out these apps:

MapMyRun does exactly what the title denotes: it maps your run using GPS. Not only that, but it also tells you your speed, total distance, time, elevation change, and overall calories burned. All your runs are saved, so you can look back at anytime to track your progress. The creators of this app have also created other apps for cycling, hiking, walking, dog walking, and more. Best of all: it’s free!

Nike Training Club offers a variety of training activities, from cardio to weight lifting. It has over 90 custom and comprehensive workouts and allows you to set goals like “Get Lean,” “Get Strong” or “Get Toned.” After that, you just select your fitness level and the app will create several workouts from 30-45 minutes long. Each exercise comes with photos, step-by-step instructions, or a video. You can even play music from your phone at the same time as you are completing your circuit training workouts. Oh, and this one is free, too. What’s not to like?

Need motivation? Try "Zombies, Run!"

Zombies, Run! might just be the best idea for a running app. Ever. Seriously, who wouldn’t be motivated to run faster and farther when threatened with zombies? The clever integration of a game-like concept (zombies attack, you must save humanity) into a fitness app makes working out more exciting and fun, and I can’t help but love it. For beginners, the app costs $1.99 and for the deluxe edition, it costs $3.99.

Fitness Buddy is for those who want to build muscle and strength. The paid version, which costs $0.99 includes more than 1,700 exercises, 1,000 HD photos, and more than 45 full-length workouts. The free version offers 300 exercises and dozens of workouts to explore before deciding whether or not to purchase the app. The workouts featured utilize several types of gym equipment such as kettlebells and resistance bands, making it the perfect gym companion. Like MapMyRun, Fitness Buddy allows you to track your progress over time, making it even more valuable.

Which fitness apps have you tried at home? I have RunKeeper on my phone at home, but I haven’t decided how I feel about it yet. I enjoy being able to track how far I’ve run, what my pace is, calories I’ve burned and everything else. It feels a little like a prize at the end of a long workout—something I can hold up and say, “Look what I accomplished!” Certainly, fitness apps are not for everyone, but for those who have a hard time getting motivated or coming up with workouts, they could be incredibly helpful.