We are proud to introduce you to Tom Dvoratchek who is a great friend of Village Counseling Center. Tom has taught Continuing Education courses to our staff and has been the trainer for both Dr. David and Dr. Debbie McFadden for the past five years. The McFadden’s initially hired Tom to help them improve fitness and get a little faster in preparation for touring vacations on their tandem. As their fitness improved, they both entered a time trial on their tandem and had a first place finish in 2013. Dr. David McFadden began competing in mountain bike races and cyclocross racing, as well, and has steadily improved through regular coaching from Tom.
Tom has written an article for us that will be broken into three parts and will guide you through the process of thinking through and developing a fitness plan for yourself. If you don’t want to wait until the next article to get started, you can contact Tom directly through his web site http://www.bodyphysics.biz/ or call him at 847-845-8983.
Starting a Sustainable Exercise Routine Part 1 of 3
By Tom Dvoratchek
In over twenty years of helping people achieve a healthier lifestyle and meet their fitness goals, it is my experience that most people who fail do so because of setting unsustainable goals. I believe the key is to have goals and to give yourself ample time to attain those goals with a greater level of success. In the interim, I find if you allow for easier sustainable goals, you will find success breeds more success.
The best way to explain this is to give you an example. Let’s say an individual would love to lose some weight and be healthier. That person then decides to start running. Then to help stick with the running the person signs up for a 5k (or even potentially worse a 10k or Marathon). Then while thinking about this, the person signs up to run for a charity or tells everyone and then as a result sets a very ambitious time goal.
As you can see, this individual went from a goal of running to lose weight to training for a huge goal with no regard for the amount of investment of time and energy involved. This scenario is played out over and over again every day. It works in many ways, but at a very low rate when it comes to meeting the person’s initial goal. Many people who do this end up running too much, too far, get injured, or focus on the race and not on being healthy or on weight loss. The time consumption is way greater than the initial goal should require. Some are great at commitment and fund raising so they do raise money and run all the runs to meet the running distance and time goal, or at least come close. But, far fewer meet the initial goals of being healthier and losing weight. In the end they decide that running takes too much time or they get injured or feel too tired. The list goes on and on…
So what do I recommend? How do I see this working out for the long haul?
To begin with, I try to listen to the first goals - "To be healthier and lose weight." Then the idea of running comes up. Yes, running is a great tool to aide one in achieving the aforementioned goal; BUT not by moving from running to racing too quickly. I suggest, set a goal of running 10 minutes every other day for two weeks and maybe walking; or better yet, doing a few weight exercises and some stretching on the odd days.
Develop a habit of daily exercise. Then if you have extra time once or twice a week, you can extend the session 10-20 minutes and still not way over- do it or worse yet, get injured. The beauty of this plan is you can find 10 minutes most days (right?). You do not have to have perfect clothes or a perfect venue for a 10 minute run. This will give your body the ability to adjust to the routine and the added stresses. You can also slowly adjust eating habits to eat for energy. (Many times when people jump in with both feet like the first scenario I explained people deplete their energy stores and get tired, sick or injured because they don’t eat for fuel. For the purpose of this article, let’s just assume if you workout more; you need to eat healthier and allow your body time to adjust to the increased loads demanded of it.)
This 10-minute strategy allows you to gain confidence and build a routine into your day. In a few weeks, you may be at 12-15 minutes a day, and by the two or three month mark; you can be at 20 minutes a day. That equates to 70 minutes a week to 140 minutes a week in a fairly short time, but more importantly, it happens in a sustainable fashion. If you have been strengthening the body by running and doing general core, leg and upper body exercises; you should see marked improvements in many areas. These areas may include your endurance, your belt line, your confidence, your willingness to go longer on a weekend, and your desire to see how much more you can do - all without injuries, stress of a big race or other extra commitments. If you train with a written program similar to the one presented next month, you will see how you can make progress and not feel like you are totally overwhelmed.
In the November edition of this newsletter I will lay out 7 complete workouts, including four run/walk workouts and three strength/stretching exercises. If you do not want to wait to get started, please call and I will explain the entire program to you.
Tom Dvoratchek is the owner of Body Physics. Body Physics provides In Home Personal Training, online Endurance Coaching, and Studio Fitness Training. Tom is a RRCA Certified Running Coach. He is a Certified and Degreed Personal Fitness Trainer. He has coached College and High School Junior Olympic Developmental Athletes. He has coached the Alpine runners’ track workouts the past 4 years. He has been a runner since age 12. He is an avid, silent sport endurance athlete himself. He has competed in events from the 400M to 24 hour events. His current passions are in mountain bike racing and Solo Time trialing on the bike and in the Winter Cross-country Ski racing. However, after doing nearly 100 triathlons into the early 90’s he has recently rediscovered his passion for the triathlon and plans to ramp up that discipline this next year. Tom also enjoys Kayaking and trail running. He lives in South Elgin where he enjoys sharing this active lifestyle with Cole 8 and Kiera 6 and Erika who is a Chiropractic Physician and silent sport athlete herself.