Lessons on the Run: Ep12-Family Day is your day!

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=HweqiQ4Pfw0[/youtube]

Sunday is family day at our house.

This Sunday I wanted to share that it was the first time we all went for a run together thanks to my sister Kika who lent us the double stroller. We ran to the park, then around the park and off to the play ground.

The reason I wanted to talk about this is because I believe that family is so important so why not dedicate at least one day to sharing and enjoying together. The truth is this actually pretty weak. If family is truly important you would make time daily. I understand we are all busy and it is not easy. Trust me I fall into this trap but the more I reflect the more I realize that it is the only thing that makes sense.

So if you have not instituted a family day try it. If you think you are too busy try doing daily family hours. One thing is for sure no one ever on their death bed said I wish I had put in more hours at work but there have been many that said,

“I wish I had spent the short time here on earth with the people I loved the most, the people that mattered most to me.”

Just my thoughts. Enjoy and would love to hear your thoughts on the comments below.



Lessons on the Run: Ep11-St. Patty’s Day Special

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=PiwqWDp_MJA[/youtube]


Happy St. Patty’s Day!

What a great day it is.

First I woke up to 66 degrees, clear skies, and went for a run with Miguel (My brother-in-law). Not only that but we ran for 65 minutes straight on the trails and I had no pains what so ever. The key here is that this was the longest continuous run I have done over the past few months. Happy Camper!

Dressed for the St. Patty's Day boot camp with my Green Juice in hand

Lessons on the Run: Ep10-Do You Run With An IPod?

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=vxjuS6GMirY[/youtube]

I know this supposed to be about running with an iPod but lets look at the bigger reason.

Why do you run?

I know that is a loaded question but I’ll start. I love running for what it allows me to do both physically and mentally. I use it as my meditation time. My time to unplug with life and plug into my consciousness, the psyche if you will. I get me best thinking, my best big ideas, and clarity on what is going on in my life. That is my therapy. It allows me to focus and function better. It allows me to be a better husband and father. Running lets the authentic me become a reality daily and not get lost in the hustle.

So do I use an iPod when I run? NO

I have nothing against it but for me I find that it is just extra noise. I need that time to clear my head and listen to my thoughts, my breathing. There is something about the monotony, the beats of my steps, and the rhythm of my breathing that allows me to go into a trans. Running is my drug of choice.

So do you run with an iPod, why or why not? (LEAVE YOUR ANSWER IN THE COMMENTS SECTION BELOW)



Lessons on the Run: Ep9-Appreciating Life

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=HtlUXQaHdqE[/youtube]

Wow, today was amazing!

Life is totally and completely about appreciating and enjoy experiences and our relationships.

The truth is I have been waiting for this day. I still remember all the joy I felt the first time I took Mandy for a run in the jog stroller. It was an overcast sky with a slight drizzle, I had just finished my first cross country race running unattached since I had graduated college 7 years earlier at Larry & Penny Thompson Park. After the race my wife, my brother, and myself pushed the stroller taking turns talking and enjoying the experience. It was so special.

For the past 11 months I have enjoyed, played, loved, admired, and fed Amelie. Today was Amelie’s turn only this time I got to enjoy her by myself, on a beautiful sunny morning in the trails. Though we don’t have lot of trails or mountains in Miami (which I love) I am fortunate I live next to some trails. Today’s run was fun. I stopped every 5 minutes to do exercises and laugh with Amelie for a total of 35 minutes. Amelie loved it. She was kicking, smiling, and relaxing. I am looking forward to doing this more.

Why did I make this video?

During my run I realized the appreciation I had to be able to experience this with my daughter. I realized that daily their are experiences that pass us by because we are too busy to acknowledge and appreciate them. After today’s run I realized that I don’t want to take them for granted. I don’t want to miss out. I want to appreciate each and every moment. I’ve mentioned it before but “Tomorrow is promised to no one.” Let’s not wait until it is too late.

Recently I had a post on a friend of mine that has cancer (Read here). You never know when your life will change or the life of someone you love.

Live, Love, Matter!





Lessons on the Run: Ep8- Tight Hamstrings

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=nmk5hBYAA5A[/youtube]

After my first track session yesterday I woke up DESTROYED!

Seriously I was sore, especially in my hamstrings. They felt like steel rods going down the back of my leg. Regardless I decided to give it a go and run nice and easy. I was struggling and limping. As I warmed up it loosened up slightly.

Then I decided to go against all logic…

Go faster!

Yes you heard me right, I decided to pick up the pace and see what happened. I was shocked because it actually felt better. Now understand that I am not running at a full sprint here. I was going slow, shuffling pace to what felt effort wise like tempo pace or half marathon pace.

Here is my theory:

By picking up the pace I fell into a natural rhythm the body created. By flowing and running in that rhythm the body responds more naturally with less resistance. By being more fluid, more efficient my body was allowed to release and relax the tension in the hamstrings.

If you find yourself a little tight, the answer may actually be to speed up not slow down.

Enjoy it, try it, and report on it.




Lessons on the Run: Ep7-Alfredo Celebrates 50 Years of Running

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=bVIc1PaT8y0[/youtube]

Today was my first track day in a long time and it was special for many reasons. First no pain on my calves which was great and made me happy. The coolest thing about today was the fact that I had the privilege of running with Alfredo.

Who is Alfredo?

Today marks a total of 50 years since he started running. If you nothing else about this man know that he is committed and focused.

Have you ever done anything for 50 years?

I haven’t been alive for 50 years yet, but I know this. Any person that has that much drive and focus to do something for 50 years has something to teach me. I am here to learn. Alfredo is successful. If you think about it, it is not that surprising he is successful. Success is determined by consistency and willingness to do things others won’t. With his 50 years running I am sure he has honed his focus, consistency, and willingness to endure beyond what most people are willing to.

Last episode (click here) I spoke about being a champion. Alfredo is truly a champion. He lets the world know by his daily actions whether lacing up his shoes daily or building his business. Actions speak louder than words. Period!

Do yourself a favor…

Don’t think about 50 years. Think about today. Think about doing what you need to do on a daily basis consistently and without fail. If you do, I promise you will come out on top.

*NOTE: I am far from perfect and I struggle with this just like you. I understand that there is a difference between learning and applying something. If you want success you must apply no matter how hard it may be.



Stretching Your Horizons

This morning while teaching a boot camp class I was inspired by some ones t-shirt. It had a picture of the sun with rays of light stretching out across the shirt. While driving I was listening to motivational speaker, Les Brown. He said something simple yet profound, “Stretch Yourself”. When I put the t-shirt and Les’s message together I realized that the horizon was the perfect metaphor for our “limits”.

As you chase the horizon it moves. The same goes for your perceived limits. You must have the courage to move. When you advance you get to see further then your previous limits. Keep moving that horizon and keep chasing that dream.

Live Fully, Live Abundantly!




Lessons on the Run: Ep6-Being A Champion Daily

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=Fm7ks74lfX4[/youtube]

After being the bike pacer for the elite men’s half marathon I was so impressed with their level of fitness.

These guys were floating across the ground. They were making me work and I was riding a bike. Something struck me after hearing someone comment about the cash prize of $13K to the winner. Most people see only the out come of the winners. They see the glory, they see the “crowning of the champion” so to speak. What they don’t see is all the work year after year to get to that point. People forget that.

My focus is today is on becoming a champion. So let me ask you…

What are you doing on a daily basis to become a champion?

Champions are not made on a single race or event but to quote John Parker’s cult classic, Once A Runner “Champions are created daily in the miles of trials that lead up to it.”

Think about what you want to achieve and understand that it doesn’t happen over night. It happens on a daily basis. Greatness doesn’t take vacation, greatness doesn’t make excuses it finds opportunity. To be great you must be willing to sacrifice.

Are you willing to commit daily to be great, to be a champion?

If you are reading this I hope you are.

Champions don’t only happen on the sports arena but daily through our teachers that demand excellence from our children, from our business owners giving great service and adding value to your life. Open your eyes to the daily champions all around you and…

Be great too!



Lessons on the Run: Ep5-Shaved (Head) 4 Support

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=vME9jbJEZKE&feature=youtube_gdata_player[/youtube]

What an amazing run today.

First it was great warm weather not humid and clear blue skies. I ran in the Larry & Penny Thompson Park trails. This run I decided to see if I could do a full loop without stopping. As you know I have been doing intervals of 5 min of running and 1 minute of exercise. Slowly I have been inching it up and I had gotten as high as 16 minutes of running with 1 minute of exercise. Today I finally ran 1 loop, a 5K in 24:27 without stopping since my injury. I had no pain and it felt easy.

That is not even the best part…

The best part is what I thought about during my run. Last night I had a date night with my wife and we attended a TEDxMIA event at the Stage in downtown Miami. Now if you are not familiar with TED talks Google them, they are amazing. Essentially their focus is on “Ideas Worth Spreading”. So as I ran I was remembering my good friend Abdi which I had just seen a picture of her with her head shaved and one of her friends shaved their head too to support her.

Now this is important for 2 reasons…

1st – This triggered nostalgia of when my mother was going through chemo and I shaved my head to support her in a small way.

2nd – I realized that shaving your head for a friend or family member has long been an expression of support in our society.

What I decided to do was to unite us all through this experience and share these pics and share each others stories, and honor each of our loved ones that were taken by cancer. So I started the Shaved (Heads) 4 Support Movement.

But this is about relationships, community, support…NOT CANCER.

For every moment, every story we can capture and archive there lives a legacy never forgotten.

I was speaking to my friend Abdi currently battling cancer and she said a few things I want to share with you that really impressed me about her character:

I’m not going say ‘I’ll do that maybe tomorrow.’ If I want to do something today and i have the energy, then I’ll going to do it. I don’t stress the petty things anymore life is too short to sweat the small stuff.

I’m smiling this cancer out of my body!! killing it with smiles and laughter instead of tears.

My friend Abdi & her friend showing that bald is beautiful especially when you smile!

Here is what I want you to do now:

1.  Go to the Shaved(Heads) 4 Support Movement website and [LIKE] this page

2.  Share a pic or a story there of how cancer has touched your life. Do you have it, a friend, did you lose anyone to cancer? Share their story.

3.  Help me spread this movement we are a part of and lets support our cancer fighters daily.





3 Year Old Explains Vitamin-D (Funny)

[youtube width=”600″ height=”355″]http://www.youtube.com/watch?v=1uvBUPkZYnk[/youtube]

Vitamin D is something that is free to all.

You can get it from the sun. It has so many benefits some of which my 3 year old son describes. He is quite a character and has such a great personality. I feel so blessed to have such a great son that is fun and health conscious.

Some Health Benefits of Vitamin D

–  Increased Energy

–  Increased Immunity

–  Increased Protection from Cancer

–  Feel Happier

–  Apparently after watching the video it makes you a good dancer, lol.

Make it a great day.



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