A Sneak Peek...

Later this week, I will begin my next blog series which relates to endurance running. In my mind the human form was designed for running, and in particular, long distance running. With a few exceptions I feel we are all capable to traveling great distances on foot. A look at various tribal cultures proves this point, as does archeology and observation of indigenous peoples.

Unfortunately, many of us in the "civilized" world have lost touch with this innate ability and have instead exchanged it for sitting on our butts as we drive to work, then sitting on our butts all day at work, then sitting on our butts as we MAYBE drive to the gym, then attaching our body to some "exoskeleton" contraption-of-a-cardio-machine for a workout, then more sitting on our butts as we drive home, followed by an evening of sitting on our butts as we watch television. Sound familiar? Maybe it's not you, but you certainly know way too many people that live this life day in and day out - many of them omitting the physical activity part.

I have several personal points I will be sharing in the upcoming series as well as articles I have found and more. For now, I wanted to share the below YouTube video for your consideration. I will warn you, if you have a strong stance against hunting or that sort of thing, don't watch this video. This video is a segment of a documentary. In this scene, you witness what is called the "persistence hunt".

Peace,
Chris

"30 Salad's In 30 Days" and More

This Wednesday will wrap up the current "30 Salad's in 30 Days". I hope you have enjoyed it and, hopefully, not been too bored with it. How many readers did I lose over this series? I've appreciated the feedback that a handful of you shared and I'm happy to hear that you found the series inspiring and helpful.

Shortly after wrapping up the current series, I have another theme that I plan to devote some blog space to and I'm thinking this series has the potential to motivate more folks to get into walking/running. Or, I may lose a couple more readers. OR, I may completely bore the hell outta some. Either way, this is one I've actually been putting some thought into and even done a little research to support my point. The upcoming series relates to running and in particular endurance running.

On that note, stay tuned for an announcement regarding my next workshop which will be a running clinic geared towards improving one's technique/form, running economy/efficiency, and more. This workshop will include video analysis of your running form. Details coming soon!

I owe a huge "THANK YOU!" to a couple of folks who gave me checks made out to "Wounded Warrior Project". Another $150 collected and another step closer to the goal of raising $10,000.


Friday #25 -
Mixed greens
Spinach
Tuna
Hard boiled egg whites
Onion
Tomato
Raspberry walnut vinaigrette

Saturday #26 -
Romaine lettuce
Grilled Chicken
Black beans
Corn
Avocado
Black olives
Tomato
Salsa
Ranch dressing -yup, the full fat stuff too. Sinful, I know!

Your Support Requested

Hey Gang,

Many of you have already heard me talk about my involvement with the Wounded Warrior Project, what it is, and what my goals are. If you are not up to speed on the WWP, you can go to my new web site, www.BridgingTheWellnessGap.com, and click on the link "WWP" (for a shortcut, click HERE). There is a YouTube video which tells more about WWP and you can also visit their web site at www.WoundedWarriorProject.org. I have a long-term goal of raising $10,000 for WWP, with donations that I just mailed in, we are nearing our first $1,000!

Here is where you come in:

One of the ways I am raising funds and awareness for WWP is through racing in ultramarathons. I accept donations on behalf of the WWP. My next race is coming up in just two short weeks, August 8th, where I will be toeing the line of the "Howl at the Moon 8-Hour Ultramarathon" which is in Danville, Illinois. I will be racing in honor of the WWP; running for those veterans who cannot and to inspire injured vets to live life to the fullest and be as active as possible, within the context of their "new" life.

You can donate in several ways:

• Go to my WWP donation page and make your donation online - Click HERE, Or you can just click on the WWP logo to the right.
• As of tomorrow, there will be a donation box at Cityoga where you can drop in your check made out to - Wounded Warrior Project
• Give me a check next time you see me, again made out to - Wounded Warrior Project
• Make a pledge - for my upcoming 8 hour race, pledge a certain dollar amount for every mile that I run. How far will I go? Who knows for sure, but I can assure you I'm going to give it my best effort so I can get every penny I can from you : ) Seriously though, I'm estimating that I will cover somewhere in the 30-35 mile range. The weather and heat will be a big factor in this race, so that will influence my performance. To make a pledge you can either email me of your intentions (chris-roche@comcast.net) or you can write it on a piece of paper and drop it in the box at Cityoga, just be sure to include a contact number or email address. All pledge donations need to be sent in within 2 weeks of the race.

Have other ideas to contribute? Let me know!

If you visit this free blog and find it helpful to you in some way, or if you feel I have made a positive impact on your life in some fashion and want to return the favor, here is your chance to pay it forward and give to those who have served our country.

100% of all funds donated go straight to the WWP and your donations are tax deductible.

Thanks, guys!

Peace,
Chris

"30 Salad's in 30 Days" cont...

#23 - Wednesday
This one was a kind of "clean out the 'fridge" salad, so I was a little leery on how it might taste. Turn out, it was great.
Romaine lettuce
Spinach
Boars Head Brand natural sliced chicken
Sliced carrot
Blueberries
Celery
Avocado
Slivered Almonds
Honey Mustard dressing

#24 - Thursday
Left over Fish Taco's Salad! (Wednesday evening, Jody made fish taco's, one of my favorites!)
Mixed greens
Purple cabbage
Pan fried talapia fish, seasoned with "Old Bay" - no breading, cooked in olive oil
Pico de Gallo
Guacamole
Fish Taco "tartar sauce" - heart healthy fat mayo and chili powder
This salad rocks!

Road ID

Hey Everyone,

I just ordered one of the best products ever. It's called a Road ID - perhaps you've heard of it. If you haven't, go to their website and check it out. Road ID is a great product that could save your life someday, especially if you spend any time running or riding outdoors.

When I ordered, they gave me a coupon that I could pass along to my friends. Here's the coupon number:

Coupon Number: ThanksChris517411

The coupon is good for $1 off any Road ID order placed by 08/22/2009. To order, simply go to RoadID.com or click the link below:
http://www.RoadID.com/?CID=ThanksChris517411

If you prefer, you can call them at 800-345-6335.

You can thank me later,
Chris

I've been meaning to git 'er done but kept putting it off. Thanks to Pam the Blam for FINALLY getting my butt on their website and placing an order!

BTWG Feedback

Chris,

"...On a side note, Saturday in yoga (note: Chris' 8:00am Cityoga class) I did a head stand from Crane…something I thought I would never accomplish! So after my run on Monday while I was plenty warmed up I ventured in and tried it again and up I went! With persistence, guidance and strength here I am! BTWG has affected so many aspects of my life, some very evident and others only of which I am aware. The new experiences that have presented themselves to me are incredible, I think the headstand was my queue to pay attention, be grateful and honor my edges without letting them hold me back..."

All the Best,
Stacy

"30 Salad's in 30 Day's" Cont...

#20 Sunday -
Spinach
Shrimp
Carrots
Broccoli
Slivered Almonds
Raspberry vinaigrette


#21 Monday -
Raw spinach
Mixed greens
Tomato
Low fat cottage cheese
Red pepper
Walnuts
Honey Mustard dressing

#22 Tuesday -
Taco Salad
Romaine lettuce
Seasoned ground beef (extra lean)
Red pepper
Tomato
Avocado
Low Fat Ranch dressing

A Moment in Time

I've always been fascinated with the early days of the Space Program - maybe it's being a kid of the 60's-70's and seeing the images on T.V. and all the toys that centered around rockets, astronauts, and so forth. I don't know, but even today, I enjoy watching documentaries about the early days of NASA, the moon landing, etc. I even remember how excited and moved I was visiting a museum down in Southern Indiana that was in honor of Gus Grissom, the Hoosier astronaut that died in a fire within a space capsule.

At any rate, today is certainly a momentous day in history as this marks the 40th year of the moon landing (I know I'm telling you anything you didn't already know...). So, here is a cool YouTube video that was featured on the YouTube site. Enjoy - I know I've enjoyed catching a few moments of the documentaries on "The History Channel" and "Discovery" today!

Peace,
Chris

And Check this Out Too!

Here it is - the next generation of the BTWG website. For now, it's pretty basic and no frills, with lots more to come. Eventually I will be adding more images and testimonial, etc. Check it out and let me know what you think.

www.BridgingTheWellnessGap.com

Peace,
Chris

Check this Out

Hey Chris!

I found a good place in town to recycle all old appliances. From Washers and Dryers to old Laptops/computers/phones/coffee makers....whatever! This place (suppossedly) strips them of all useful parts and uses the metal over as well. It's definitely better than the landfill option. I dropped off stuff today that we have been saving in hopes of not just chucking it in the dump. It seems like the place is really trying to salvage what they can. So I thought it would be a good place to pass on to our community. And since most folks tune into your blogs and e-mails I wondered if you might put the info out there sometime.

Here's the vitals:

Appliance Outlet
2025 E. English Ave
Indianapolis IN 46201
951-1234

I am hoping this was my best bet. I am also aware of some websites that might steer folks in another direction. The point is to not throw that stuff away anymore!

Here's a great website for folks who are looking to unload old appliances:
E.Scrap Indiana www.escrapinidiana.org

Peace,
Rob

"30 Salads in 30 Days" cont...

#16 - Wednesday:
Romaine lettuce leaves
Natural turkey breast
Purple onion
Tomato
Macadamia nuts
Honey mustard dressing

#17 - Thursday:
Mixed greens and spinach
Herb grilled chicken
Avocado
Sliced apple
Walnuts
Raspberry vinaigrette

#18 - Friday:
Spinach
Shrimp
Craisens
Slivered almonds
Walden Farm's dressing

#19 - Saturday:
This one really borders on being a "salad" in BTWG terms. We were dining out at a pizza joint and this was the best option they offered. It'll do, in a pinch.
Iceberg lettuce
Carrot slices
Thousand Island dressing
Pretty weak, right?

Human Machine? You decide...

"Human Machine"? Maybe so, in many respects. But I think that title sells David Goggins short. He's a little bit controversial in the ultra community, for several reasons, and he often speaks his mind when questioned; his views aren't always popular or what people want to hear, yet they are often accurate. No, he's anything but your stereotypical runner, but his authenticity makes me a fan.

Another reason I'm a fan? Along with being an accomplished ultramarathoner, Goggins is also an active duty Navy SEAL who has completed BUD/S training (Basic Underwater Demolition/SEAL training) three times (once to become a SEAL, twice just for the challenge!) and a veteran of the war in Afghanistan. Though he is in a whole-other-world catagory of athlete than I am, he runs and trains for many of the same reasons that I do. The video below explains some of those reasons.

I've enjoyed watching his career from afar and his continued notoriety in the media ("Runners World" and "Outside" magazine, just to name a couple). Recently, I've found it inspiring to watch how he is dealing with his most current challenge, recovery from heart surgery to repair a hole in his heart that he has had since he was born and never knew it was there. A guy who had not missed a day of training for YEARS, now has to deal with being unable to train until he heals - if that doesn't present an opportunity to bring out your best, I don't know what does.

You can check out his web site at: www.davidgoggins.com

At any rate, enjoy the vid!

Peace,
Chris

"30 Salads in 30 Days" #14 and #15

Monday #14 -
Spinach
Herb grilled chicken breast
Slivered almonds
Fresh pineapple
Walden Farm's dressing

Tuesday #15 -
Mixed greens
Spinach
Avocado
Tomato
Walnuts
Fresh dark cherries
Extra lean hamburger
Walden Farm's dressing

Pulling the Trigger

In the past couple days Jody and I have considered three pretty big decisions and after much discussion and prayer have "pulled the trigger" on all three:

1) On Wednesday, we adopted a 6 week old boxer puppy as our newest addition to our family. "Diesel", had a bit of a rough start but was rescued by a caring couple who kept him a couple weeks until they could find him a permanent home; that home is ours : )

2) Thursday, I mailed in my registration and am now committed to running my first 50 mile ultramarathon. At the beginning of 2009 I set a goal of running a 50 mile trail race and set about finding the right event for me. The "FJK 50 Miler" (www.jfk50mile.org) is on November 21st, in Hagerstown Md., and if my application is accepted, I'll be towing the line with 999 other participants. This event sells out pretty quick, but I was eligible for early registration as they accept only applications from military personnel and veterans during the first week of registration. We will see how it goes... in more ways than one!

3) Last year, as a 40th birthday/wedding gift, several of you contributed towards me continuing my education in yoga, or in some fashion to further my professional training and to do something I otherwise would not do, or could not afford to do. Since that time, I've stowed the money away, waiting for just the right thing, for what felt right to me. I explored many avenues, retreats, workshops, trips, monasteries, and more. In the end, I really didn't find anything that called to me or felt like it would be personally and professionally fulfilling. The answer began to present itself near the end of last year, and became increasingly clear in the past months. So, just moments ago, I "pulled the trigger" and completed my online registration for... Stay tuned for this one, I'll share the news in a few weeks.

Thanks for reading, thanks for the continued interest and support and thanks to those who are helping to make my dreams and visions become a reality.

Much Love,
Chris

#11, #12, and #13

Friday #11 -
Spinach
Peel and eat shrimp
Tomato
Celery
Slivered almonds
Walden Farms dressing

Saturday #12 -
Chicken fajita's
Peppers
Onions
Lettuce
Guacamole
Pica de gallo
And yes, some tortilla chips!

Sunday #13 -
Leftover fajita's
everything from above except guacamole and chips, included romaine lettuce and Walden Farm's dressing.

# 9 and #10

Wednesday - #9
Mixed greens
Spinach
Roasted Chicken breast
Grapes
Walnuts
Walden Farm's dressing

Thursday - #10
Mixed greens
Spinach
"Boars Head" brand natural chicken. This is about the only type of deli meat that I will eat/buy as it only has meat and some sodium in it; regular deli chicken and other meats also tend to contain nitrates and other chemicals that I'd rather do without.
Walnuts
Tomato
Carrots
Craisens (a little high in sugar, but yummy).
Honey Mustard dressing

#8

Tuesday's #8 - enjoyed a visit to a local salad bar for this one... yum!

Mixed greens
Spinach
Purple onion
Peas
Sunflower seeds
Red and yellow peppers
Cherry Tomatoes
Carrots
Egg
Roasted turkey breast
Honey mustard dressing

Wow, and I thought Christian was physically skilled. He's got nothing on these kids! Oh, and I hope that by now, we all know that drinking this brand of water is pretty much equivalent to drinking water out of your tap... with the added carbon footprint and waste of a plastic bottle... we all knew that, right...? Either way, these kids are pretty amazing! : )

# 7

Today's salad is a suggestion from BTWG standout, Alison Cole, "Mexican Salad". This is one that you can vary and get all kinda crazy with it, if you want. Thanks for the suggestion, Alison.

Mexican Salad

4 cups lettuce (romaine, green leaf, maybe a little spinach)
tomatoes, carrot sticks, black olives, corn from a corn on the cob, (maybe green peppers, red peppers, yellow, onions)
1/2 c black beans (100 cal)
4 oz chicken
2 tbsp cheese
Greek Corn Chips on top

And the Dressing....greek yogurt, salsa and guacamole. I measure the yogurt and avocado, (Tbsp or two per topping) but the salsa is free food ...

#6 and Comments from the Summer Schoolers

#6 -
Mixed greens
Tuna (yum!)
Chopped onion
Carrots
Blueberries
Walnuts
Tomato
Raspberry/Walnut vinaigrette

The "Project: Summer School" crew got their first taste of a brand new "Project" workout last week and, boy, were my ears burning! Here are a few comments that have come my way:

"Chris....tough workout...but awesome. The soreness started to kick in late yesterday. Just what I needed to start off July...thanks!!"

"L. and I did the second strength and conditioning this morning – I’m off work today, too. We were going to do it yesterday, but we were still sore (legs, thighs, inside thighs) from Tuesday morning. We’re much better today."

"And from one of the brave folks doing the "Project: Performance" workouts -

I do like the performance work outs. I am a fan of compound exercises. The only thing is that it is pretty grueling. It requires a bit of mental preparation and focus, But that's okay. It's good to set a high goal and work toward it each time. I think the last time I did burbees was high school football, and I don't remember ever doing box jumps. Summer month 3 is tough also but takes less time."

Salad #5

Does "potato salad" count? No? Okay, then. Here goes:
Mixed greens
Grilled chicken breast
Fruit salad mixture of blueberries, strawberries, mango, and pineapple
Walden Farms Thousand Island dressing

Hope you had a great, albeit wet, 4th of July.

Today's Eagle Creek Adventure was loads of fun. I'll see if I can get some pictures and a little report up here soon.

Peace,
Chris

Salad #3 and #4

Yesterday's salad was a quickie of:
Mixed greens
Celery
Carrots
Tomato
Low fat cottage cheese
Walnuts
Dijon honey mustard dressing (just enough to taste, no excess!)


And today #4:
Marinated chicken breast
Red peppers
Mushrooms
Onions
Green peppers
Vinegar and oil dressing

Looking forward to seeing some of you at tomorrow's Eagle Creek Adventure! Otherwise, have a safe and happy Independence Day!

Peace,
Chris

Salad #2 (and 3?)

Mixed greens - by the way, you are gonna see "Mixed Greens" A LOT in this series!
2 Hard boiled egg whites
Grilled chicken breast
Fresh tomato
Raw carrots
Avocado
Walnuts
"Walden Farms" dressing - thanks for Rob and Jen Johansen for turning me on to "Walden Farms"!

For dessert? Fresh fruit salad with:
Strawberries
Mangos
Blueberries
Pineapple
Peaches

It's all good!

See ya tomorrow.