Content marketing: Telling Meaningful Stories

[FITNESS BLOG] How I plan to lose weight over Thanksgiving

Christoph

November 20, 2016

My Fitness Tips, Travel

Weight  is one thing I struggle with. It went way up a few years ago, then went way down and then kept going up and down and up and down. It’s like a never ending battle. It’s extremely hard to actually eat the right amount of calories with the size of portions being served in […]

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MEN’S HEALTH: Why not to ignore the little health problems 

I had this pain in my left waist for months, but only when I was laying down. My wife suggested I should maybe go see our family doctor and have him take a look. I’m fine. But you may know how it is. It only hurt from time to time and not that bad even. […]

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[FITNESS BLOG TEST] How accurate is the heart beats per minute on the Fitbit Surge?

I love my Fitbit. It tracks my sleep, steps and heart rate. The heart beats per minute  is probably what I check the least but it’s still interesting to swipe over to from time to time.  I check my tracked sleep daily and know that I need to hit around seven hours without waking to […]

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[FITNESS BLOG]Where to run while visiting Des Moines 

Christoph

August 6, 2016

My Fitness Tips

As mentioned in previous blog posts, I’ve found it can be hard to figure out where to go on a run while traveling. So, I like to share where I’ve run while on the road. Today’s city: Des Moines, Iowa.  Gray’s Lake Park has a fantastic trail that leads around the lake and one lap is […]

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[FITNESS BLOG] Does competition or peer pressure help us be more active?

I like to think I’m in charge of my own life and decisions so without any data my answer would be: No. I don’t need tracked competition to be more active. I got it! #boom After all, I’ve been getting close to 10,000 steps per day, lost 130 pounds in recent years and bulked up […]

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[FITNESS BLOG] We always have a choice #gymlife

While on an 11-week travel stretch in early 2016 I had one week that looked like this:  Monday – leave for Boston  Wednesday afternoon – return to Cedar Rapids  Thursday early morning – leave for Atlanta Friday evening – return home What a week, but as I say: “Flying around the world means people want […]

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[FITNESS BLOG] How to get the Fitbit to count steps while pushing a stroller

Christoph

March 23, 2016

My Fitness Tips

I was pushing a stroller around San Diego in early 2016. For 2-plus hours. And my Fitbit Surge, the wristband/watch/fitness tracker, gave me credit for like 50 steps – maybe even less. It was just a bit frustrating, because I do want to reach my 10,000 steps every day, but I also want to go […]

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[FITNESS BLOG] How to minimize stopping while running in bigger cities

Running in bigger cities can be interesting for those of us used to more space – like in Iowa or other more open areas. I don’t necessarily mind running with a lot of other people around me, but big-city traffic lights can really cut into my actual running and also split time. (Yea, I’m competitive.) […]

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Yes, I’m always looking to top yesterday’s performance

I used to walk 3 miles, then that felt like old hat and I started running, first slowly, then a little faster, then a little further. I always try to top yesterday. Daily. Every day was a competition with yesterday. Then I would go to the gym at 5 a.m. Sixty minutes was plenty of time. Then […]

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FITNESS BLOG: How to actually get to 10,000 steps in a day 

Christoph

November 20, 2015

My Fitness Tips

My perception poll (ha!) found that I see more people with fitness trackers around their wrists than watches. But seriously, fitness trackers are all the rage. I’ve had a few. I first started with the Jawbone, which kept breaking. I then used the latest iPhone, which seemed fancy that it could do that, but I […]

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Sometimes plans need to change – right now!

I’m all in favor of making plans and sticking to them. But sometimes they need to change. Quickly. I was in Orlando in late 2015 for the Healthcare Internet Conference (aka HCIC). My plan was to go run on the treadmill. Running in unfamiliar places can be hard and jumping on the treadmill is usually […]

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We are defined by what we constantly talk about

As I’ve said many times, including on here, on social media and while speaking at conferences: Authentic stories are first lived, then told. But there’s also another way to think about our own authentic stories: We are defined by what we constantly talk about. This includes specific topics or tones of things we say. Specific topics […]

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No excuses: I’m not a runner but I run 

Christoph

October 23, 2015

My Fitness Tips

I’ve never considered myself a runner – even during the months I logged 60-80 miles. It just wasn’t and still isn’t how I view myself. I would say that “a running lifter” is more accurate. LOL. But yet I see the positives of running. It feels good, it helps me lose weight or at least […]

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Some words are just too similar

Many mornings I head to the gym long before the rest of the family is out of bed. Sometimes, I talk to my wife before I leave. “Heading to the gym.” “Why?” “Why am I heading to the gym? Because I like to.” “OK. Why?” I think she’s saying “bye.” “Bye.” “Bye.” This could have […]

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Fitness Blog: Travel days make good off days from the gym

Christoph

September 13, 2015

My Fitness Tips

 I travel quite a by and it’s one of my declared goals to make the biggest impact on true authentic storytelling around the globe. With that comes travel. Another one of my stated goals is to be healthy and get regular workouts in. Sometimes that’s a run and sometimes it’s hitting the weights at the […]

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Tips for running on the beach

During the summer of 2015 I visited Cape Cod and was able to go on a barefoot run on the beach. I started running just near the water but ended up running on rocks and a somewhat harder surface. So, I moved my jog to just in the water. That was kind of cool, except I […]

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I saw a plastic surgeon after losing 100-plus pounds

After losing 100-some pounds, I was convinced that I need to have my stomach stapled or tucked. Looking down at my stomach, I saw skin flapping around – at least from my perspective that’s how it appeared. I wondered what I could do about that and started researching plastic surgeons in Eastern Iowa. Based on […]

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Running without GPS apps is also enjoyable

Even though I love lifting weights much better than cardio, I still head out on runs – especially on the weekend. I’m just a bit competitive so I used to like running with GPS. The app tells me how fast I’m going, how far I’ve gone and other potentially relevant information. I also track my […]

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Fitness Blog: Putting weights away also burns calories

Christoph

April 26, 2015

My Fitness Tips

People at the gym not putting away their weights has been an issue for decades and across continents. I remember people not putting their weights away all the way back in the early 1990’s when i lifted in Germany. The other day I ran across this sight at my gym. One side of the leg […]

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Running in St. Louis

Christoph

March 20, 2015

My Fitness Tips

You know that I like to share where I’ve run while traveling around the country while speaking at conferences or meeting with clients. It can be a challenge to find a nice route so before I headed to St. Louis in March 2015 to speak at Wordcamp St. Louis for a second year in a row, I […]

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Progress: Lost a half a pound. Added five pounds to the lift

When I lost a lot of weight I did it half a pound at a time. “Yes, I’m down half a pound (or pound),” I’d exclaim while weighing myself. It seems silly to celebrate half a pound, but they add up. Four half pounds are two full pounds. You are welcome for the math lesson. […]

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My Fitness Tips: Fitness Progress Photos Help us Remember

Christoph

February 28, 2015

My Fitness Tips

Taking and keeping fitness progress photos is one of the things I wish I would have done more of in my journey to lose over 100 pounds over a few years. As you are starting or continuing your journey to a fitter you, make sure to take photos of the current you and take more […]

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Workout time is about perception

Christoph

February 27, 2015

My Fitness Tips

How long a workout is actually taking isn’t always about the actual amount of time but our perception of it. Some workouts go by so fast. That was 90 minutes? No way! Those are often the ones when we totally get into the lift or run. The weights are flying around. They feel light. We […]

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Weekends are good for workouts

Christoph

February 20, 2015

My Fitness Tips

Weekends are good rest days. But they are also good workout days. While I like heading to the gym when it opens right at 5 a.m. on many weekday mornings, the weekends are another great time to hit the gym for a number of reasons: More time During the week, I’m a bit on a […]

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Why #gymselfies are OK

Christoph

February 13, 2015

My Fitness Tips

Instagram, the social photo sharing network, is great for a few things: Posting lunch pictures. Posting vacation pictures. Posting #gymselfies or other workout pictures or videos.(What’s a selfie?) Yea, that’s a bit stereotypical, sure. Sorry. Some people post pictures of their children, too. It can get old to look at other people’s near-flawless bodies on […]

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Losing the fight with calories feels so good …

Christoph

February 6, 2015

My Fitness Tips

And that’s exactly the problem with trying to cut necessary calories. When we cut calories successfully we might be hungry, frustrated, and easily annoyed. There’s no immediate reward for cutting calories. The weight isn’t melting off that second. But when we give in and eat more than we should (I’m looking at you family meals […]

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Context matters: How to look at weight loss

Christoph

January 29, 2015

My Fitness Tips

Sharing how much weight we’ve lost sounds good, but sometimes there are ways to add additional context. I was reminded of this while watching part of the finale of “The Biggest Loser” on TV. Each contestant’s weight loss was reported in pounds and than as a percentage. Here’s how much of their body weight was […]

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Why I buy my supplements online and not at a brick and mortar store

Christoph

January 23, 2015

My Fitness Tips

I usually buy my supplements online through a monthly subscription through Amazon. Unless I cancel one month’s subscriptions, Amazon will send me a package that often includes: Protein bars Protein powder Pre and post workout shakes and supplements This system works and makes shopping easy. Amazon sends me once a month the items I’m planning […]

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Treadmill or running outside – which one is better?

Christoph

January 16, 2015

My Fitness Tips

My answer changes based on the season, temperature and what I’m in the mood for. Lets take a look at some of the pros and cons. Treadmill at the gym PROS Consistent temperature Near weights – so I can lift, too Near other cardio machines – if I want to switch gears TVs CONS You […]

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Sending virtual cheers to people out on a run

Christoph

January 9, 2015

My Fitness Tips

You may have seen those posts on Facebook: “So and so is out on a run with Nike. Send me cheers by liking or commenting on this post.” They are part of the Nike + Running App, which you can download for iPhone or Android here. I’ve liked other people’s posts before when I saw […]

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Weight loss newspaper article

Christoph

January 8, 2015

My Fitness Tips

This article ran in The (Cedar Rapids) Gazette on Jan. 7, 2014. (Published here with permission)

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Keeping your diet under control while traveling

Christoph

January 2, 2015

My Fitness Tips

Keeping your diet under control while traveling can be tough. One meal at a restaurant can often eat up a big chunk of a day’s calorie allotment. Of course, we can eat off the under 500 calories menu. But depending on where your travels take you that may or may not be an option. National […]

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Loving the treadmill desk

Christoph

December 26, 2014

My Fitness Tips

I’ve previously written about how much I enjoy my standup desk at the MedTouch office in Iowa. The office also has a treadmill desk, which I started using in late October 2014. I try to hop on it at least once a day. It’s been a great addition to my day in the office. I […]

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