On Monday morning my co-coach and I returned from Run Republic Running Camp out west in Colorado and Utah where we hosted seven high school boys (15-18 years of age). To say it was a blast would be an understatement. For ten days, Doug Horn and I were lucky enough to travel through two states, run, hike, swim, paddle, kayak, eat, play disk golf and corn hole and sooo much more with seven pretty amazing and fun kids.
Our goal is offer this Running Camp trip to more kids (and adults) from South Florida and beyond throughout the year. We truly believe we are on to something and after this first run through…we are pretty confident the demand and success will be off the charts!
Here’s an overview of what we did and where we traveled:
June 5 Travel to Denver, Colorado from Miami, Florida
June 6 Frisco, CO Running Camp w/former Olympic Track Coach; workout; Hiking and Touring Vail/Go Pro Games
June 7 Frisco, CO Running Camp w/former Olympic Track Coach; run; Snowshoeing on Loveland Pass Mountain;
June 8 Frisco, CO Run; Disk Golf and more Hiking; Drive to Moab, UT and have dinner (while watching NBA Finals)
June 9 Run; Hike through Arches National Park and travel to St. George, UT
June 10 Workout; Hike Zion National Park (8 mile hike to Observatory Point!); Swim; Pizza Dinner
June 11 Hike The Narrows hike at Zion National Park early in morning; Run; Drive to Park City and arrive at Cabin
June 12 Park City, UT and Deer Valley; Hang out at Cabin; Run; Hot Tub; Frisbee; and BBQ dinner
June 13 Park City, UT Run; Utah Olympic Park and Walk through Main Street
June 14 Park City, UT FLY HOME
So if you missed it (I’m not sure how you could with Social Media today…), yesterday was #NationalRunningDay. National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running. And boy did they this year!
Runner’s World put together a montage of some of the best posts about #NationalRunningDay. Some are pretty funny! Click here.
And how did I spend it?! Well it was definitely a unique day of running for me…but a great celebration nonetheless!
3:00am: Woke up and couldn’t sleep; decided to go to my gym downstairs and get in my morning run. 20 minutes of arms/lifting; 3 mile run on the treadmill; followed up with 10 minutes of core/abs and stretching.
6:30pm: Spanish River High School kids 4 mile run at Boca Raton park and a fun game of tag on the fields. With it being exam week, we had a super small showing (less than 10 of us) but we pulled out the Selfie Stick and some fun #NationalRunningDay and #IRunBecause signs and had some fun!
Earlier this month I mentioned that my BlueIvy Communications client Stephen Walker (of the West Palm Beach law firm Critton, Luttier & Coleman) would be featured in The Palm Beach Post’s monthly “Healthy Living” magazine in honor of men’s health month. He was recognized as the pinnacle of men’s health: excelling at his career, in family life and with fitness/health. Well, the feature article came out this past Tuesday, and here it is. Be sure to read up on Steve’s schedule and his tips for others seeking the ideal balance of fitness, family and career!
You see it all too often: healthy, active, fit man graduates from school, starts career and family, hits 35, then becomes sedentary, tired, out-of-shape professional.
But not 37-year-old Jupiter resident Stephen Walker!
Full-time job … full-time family man … full-time fitness! photo
Steve Walker performing a deadlift.
Walker is a partner with the West Palm Beach-based Law Firm of Critton, Luttier & Coleman (www.lawclc.com) where he focuses his practice on high-end marital and family law and complex commercial and construction litigation. He has been with the firm since 2012. “It’s a sedentary job,” Walker explained. “During a trial or deposition, you could literally be sitting for hours. And standing up to stretch out is usually not an option.”
When Walker isn’t at the office (where he typically spends around 60 hours a week), he’s focused on keeping a healthy work-life balance.
During the workweek, Walker wakes up at 5 a.m., kisses his wife Robyn and their two daughters — Madelyn, 5; Lillian, 1 – goodbye and heads to CrossFit Palm Beach (crossfitpalmbeach.com) for the daily 6 a.m. Workout of the Day (WOD). He leaves the gym and goes directly to the office, where he showers and gets dressed before a full day of work. On the weekends, he’s back at the gym for an early morning workout — Saturday and Sunday.
His consistency at the gym is impeccable. According to CrossFit Palm Beach co-owner Tony Frezza, “Steve may have better attendance than most of our instructors. Heck, even me!” Walker also admits having to call the gym on the rare occasion he is traveling and can’t make it in. “So they don’t worry,” Walker joked.
Walker works out seven days a week — always in the morning. Most workouts include strength training and a high-intensity workout that, in total, usually lasts less than an hour. His workouts typically include a mix of cardio, stretching, strength, core, and calisthenics. He also runs and surfs on his own; competes in one to two triathlons a year; and makes sure he is active on the weekends (surfing, running on the beach, paddle boarding, golf, swimming in the ocean, and playing with his daughters).
“I just don’t feel right unless I stay active and get in some physical activity every day,” Walker explains. “It is a significant stress mitigator. I also feel like I am investing not only in my health, but in time. Every workout, every day, I am adding quality time to the end of my life.”
Moreover, Walker said, any soreness or fatigue he feels is far outweighed by the emotional benefits of increased energy, stress management, and overall happiness. His wife, Robyn, a psychologist and Pilates instructor would agree. “She always recommends exercise for stress management for her patients, so she thinks getting some form of exercise every day is a great thing for me,” Walker said.
Walker’s diet is just as impressive – consisting mainly of meat, veggies, fruit and other forms of protein. He doesn’t have specifically planned “cheat days” but won’t refuse some of his favorites: chocolate chip cookies, French fries and potato chips. He drinks alcohol and eats dairy and peanuts but won’t eat bread or pasta. And he’s found that changing his diet was a big part of his success in the gym.
Walker says he’s been pretty healthy and active since his college days. But when he entered his 30s, he noticed his metabolism started to slow; he immediately adjusted his workout schedule and diet. “It sort of became a constant experiment for me,” Walker said. “Work out seven days a week and see what happens; clean up my diet by removing starches and breads; add cardio; and so on.” Walker saw the results immediately – after six weeks straight of everyday workouts back in 2012, he had gained seven pounds of muscle and lost an inch on his waist. He said he hasn’t looked back since.
Full-time job … full-time family man … full-time fitness! photo
Steve Walker doing pull-ups.
And it’s the results that keep him motivated every day. “It comes down to making the time and prioritizing your health,” Walker said. “My job is mentally intensive and sedentary, so it helps to balance that, manage stress and keep me focused.”
Walker’s colleagues at Critton, Luttier & Coleman have noticed. Partner Robert D. Critton Jr, who also works out with Walker at CrossFit Palm Beach, said: “Steve is a great role model for attorneys and everyone who claims that they have no time to exercise.”
And Walker has no plans to slow down — ever: “My plan is to exercise and stay active every day for the rest of my life.”
STEVE WALKER’S TIPS FOR A FIT LIFESTYLE
Keep your alarm clock on the other side of the room so that you have to get up to turn it off.
Shower at the gym or your place of work.
Morning workouts are key! It means you are not giving up family dinners, networking opportunities or spontaneous nights out.
Make nutrition convenient. I keep a 5-pound tub of protein powder in my office, which means whenever I’m hungry or feeling lethargic, I can get an energy boost quickly.
Be flexible. Indulge in your favorite foods in moderation every so often.