Monday, March 21, 2016

Dorf's "Principals" of Fitness

About this time last year (March 2015), I was a happy 6'2" 215 pound/48 year old couch potato. This year (March 2016) I am a happier 180 pound/about to be 49 year old couch carrot/broccoli spear/almond/etc... I am grateful to my wife, Lottie, who is a Physical Education teacher and avid runner. She inspires me to get out and run/walk at east three times per week. She also inspires me to eat healthy. I am also grateful to our faculty and staff at NSE. Last year around this time, we challenged each other to spend a month working out and eating right. The 2015 NSE Fitbit Challenge and my wife's healthy lifestyle encouraged me to eat better, and get moving. Here is what I try to do to keep the weight off:

Don't live to eat, but eat to live. Eating half of what you are accustomed to eatting, especially in the
evenings, will cut your cravings for food. The idea is to not stretch your stomach so much that it craves more. If you can order the same dish as your spouse and split it, do it. If you do not order the same meal, try to eat half and take half home for later or tomorrow. Stay away from too much bread, greasy chips, fries, and sweets every day. Drink as much water as you can through out the day. Try to plan out what you are going to eat each day so that you are not hunting for something and end up eating too much or something you should not eat.

Typical Weekday (eat the following or something comparable - low fat, low carb, and low unnatural sugars):
6:30am - 1 Smoothie (orange juice, kale, carrots, banana, strawberries, blueberries, and vanilla extract)
9:30am - 1/2 of a turkey sandwich; handful of almonds; cut apple slices
11:30am - the other 1/2 of a turkey sandwich; handful of almonds; cut apple slices
1:00pm - turkey and cheese roll-up; almonds if any are left; cut apples if any are left
5:00 - 6:00pm - Eat one of the following (salad, char grill chicken sandwich and small salad, turkey or chicken roll-up, chicken or shrimp quesadilla, salmon steak, grilled veggies, rice, mashed red potatoes, etc...) Some of this is from fast food restraunts, or dine-in restraunts. Unfortunately, we do not cook at home very often in our houeshold.
7:30pm - Eat some light popcorn or pretzels and drink a 16oz water.

Eating smaller portions through out the day and evening keeps you from over eating and stretching your stomach.

On the weekends, feel free to eat chicken tacos, and pizza in moderation on ocassion if you like. As the weather warms up, grill chicken, salmon, shrimp, etc... with some veggies.

Stay away from fried foods, butter, sugar (including drinks), white bread, whole milks (I use skim milk - others dring Soy), ice cream, etc... Snack on lightly buttered popcorn, pretzels, pickles, veggies, and fruit instead.

Get out and walk/run at least three days per week. If possible, get out more than three days per week, but at least get moving either in the morning or in the evening for about 30 minutes to an hour. If you have not been running, walk a couple of miles three days per week. After two weeks, run about one mile, and walk about a mile and a half which takes about 30 minutes. On the weekend, run a mile and half and walk three miles which takes about one hour. I like to get my walk/runs done in the morning. I find it hard to sleep if I am hyped up after a run or workout. However, some experts say that working out before you go to bed can burn calories while you sleep. My theory is that if you walk/run regularly for 30 to 60 minutes three times per week, your body becomes a calorie burning machine all of the time.

Ideally, my wife and I like to get out and run/walk on Saturday or Sunday, Monday, and either Wednesday or Thursday. I believe that at my age, I need to give my bones, muscles, and joints a day or two to rest. I also try to excercise to a level of slight discomfort, but not overexerting myself to the point that I am injured or burned out. I am hoping to incorporate some mountain biking in my routine soon (gotta buy bike though!).

Another strategy I used is wearing a ruck sack with about 10% of my body weight (18-20 lbs) in it. I bought a small back pack that straps around my waist and chest to keep it close to my back. I bought 5 and 7.5 pound weights to put in the pack. I wear this when I am walking during the week and on the weekends off and on.

I hope this practical routine helps you. If you do not use the compnents of this routine, I hope that you find a routine that helps you shed some pounds, get some excersise, and feel better about yourself.

Sunday, March 20, 2016

Coming Soon!

Posting soon!

I will share my, "Principals" of Fitness. In this post, you will find my very practical strategies for eating right, and excercising regularly. Everyone needs to find their own healthy eating habits and excercise routine. "Faster, Stronger, Higher" at 50 years of age!

Is the Educator Dress Code a Hot Mess?

Call me brave for writing a post about educator dress codes, but it is often a hot topic for school principals and employees. As an elementary principal, I try to have control over a few things at our school. One thing that I like to control is when we have jeans and tennis shoe days. It is a fun way to celebrate together, relieve a little pressure, relax a little bit, etc... I also believe that the education world and the business world are very different. We as educators should know when we need to dress up, when we need to dress casual, when we need to wear clothes that can get dirty, and when we need to wear clothes that are safe and comfortable. You don't need your boss to tell you this, right? Yes, we should always keep in mind that your students, parents, colleagues, and community members are constantly watching. We should always lean towards a more conservative approach to our attire while in our role as public educators.

Read Article Here

For me, SAFETY and good HEALTH are important. Therefore, educators should dress so that they are safe when in the classroom, in the cafeteria, out at recess, standing for hours, and walking the halls. This can be done in a tactful way that allows the teacher to remain professional in the eyes of the school's stakeholders. Shoes should protect your feet from being stepped on, having something dropped on, being bitten by ants at recess, and allow you to stand and walk for long periods of time without injury.

I think that it is also important to be COMFORTABLE, but PROFESSIONAL. As a mobile principal, I can walk up to 17,000 steps in a day. As a result, I have tried to find shoes that are comfortable, yet professional. I usually wear these shoes when I know I am going to be doing a lot of walking. If I am scheduled to be in a lot of meetings or attending a district meeting, I may wear shoes that are more professional. The same should go for teachers. If you know that your plans are going to require you to be outside, on the floor, painting, cutting, bending, sitting on the floor, then your attire should be comfortable, but professional.

There are times however, when we should LOOK the PART. Just like any other event in our lives, sometimes we have to look the part. If we know that we are having visitors, attending a meeting with community members, attending a board meeting, or want our students to dress to impress for an event, we should dress to impress as well. When I was teaching sixth graders, I usually dressed a little nicer on days that we were taking the state test. I encouraged my students to dress nice as well. It gave us more of a business feel for the day. I cannot promise you that dressing up raised test scores, but I wanted to squeeze every point or percentage I could out of my students.

With all of this said, I want to offer to our employees at NSE to wear jeans and tennis shoes every day next week as we finish strong before Spring Break! Just keep in mind the activities you will be participating in throughout the week and make sure you are dressed appropriately. For example, I will be attending the board meeting Tuesday evening. Therefore, I will NOT be wearing jeans. Have a great week!