Content marketing: Telling Meaningful Stories

Getting in shape together

Christoph

December 5, 2014

My Fitness Tips

Somebody once said that couples who work out together are closer. That might be true, but working out together is really not an option with two young kids at home. So it’s important for us to coordinate schedules. “If I go to the gym at this time, get home at this time, that means you […]

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Thank you, protein bars, for keeping our secret that you are just a candy bar – Jimmy Fallon

Christoph

November 28, 2014

My Fitness Tips

Every Friday, late night talk show host Jimmy Fallon writes funny thank you notes. The clip below includes the protein bar note. “Thank you, protein bars. I know you are just a candy bar. You know you are just a candy bar. But I’m glad we can share a delicious chocolaty lie together.” – Jimmy Fallon’s […]

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Ready for the holiday challenge. Can I start, yet?

Christoph

November 23, 2014

My Fitness Tips

Participating in this challenge at my gym in Iowa. I doubt it’ll take me all the way to Christmas to complete this, but we will see. I participate in these challenges because it’s a change of pace. Day 1 is Thanksgiving Day, by the way.

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Where to buy running shoes

Christoph

November 21, 2014

My Fitness Tips

I’ve bought running shoes in a store and online now. As much as I like the convenience of online shopping, buying running shoes online just doesn’t seem to work for me. I prefer buying my running shoes after trying them on, touching them and seeing if I really like their look. In 2014, that’s only […]

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Diet tip: Eat through everything in the house

Christoph

November 14, 2014

My Fitness Tips

One technique that works for me when I’m trying to cut calories and weight is to eat through everything in the house before going back to the store. I eat the canned soup that has been in the pantry for a few months. I get something from the freezer that was being saved for who […]

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Before and after photos: Don’t forget about the long road in the mirror

Christoph

November 7, 2014

My Fitness Tips

I’m actually very aware of my weight. Even though I’ve lost 100-some pounds since 2007, I still see myself as fat from time to time.  Hey, where did this flap of fat come from? It wasn’t here yesterday. I gain half a pound and I feel bad about myself. I try to not let it […]

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One way to control calories at restaurants

Christoph

November 7, 2014

My Fitness Tips

I love those under 500 calories menus that some restaurants have now. (Thank you to those restaurant owners!) Not every restaurant has them (yet) unfortunately. So what can we do when we end up at a restaurant with no low-calorie foods? One option… Don’t think of it as a meal and just see it as […]

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Running a ways by mistake

Christoph

October 24, 2014

My Fitness Tips

Sometimes our longest runs happen by mistake or miscalculation. As long as we can finish the run that’s OK. I visited Dallas in September and went running at the White Rock Lake. I thought the trail would go around the entire lake – which it does – but didn’t know how far that trek would […]

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iPod helps disconnect at the gym

Christoph

October 10, 2014

My Fitness Tips

I used to listen to the 200-plus songs in my iTunes library on my iPhone while exercising. I ran out of storage and started looking for alternatives. New, larger iPhone? Too expensive. No music? No way. Walkman? What? iPod shuffle? Couldn’t figure out why I would get one of those. iPod Touch? Looks like an […]

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Running in southern Iowa at the Honey Creek Resort

Christoph

October 3, 2014

My Fitness Tips

During the summer of 2014, we vacationed at the Honey Creek Resort in southern Iowa. The resort along Rathburn Lake offers a nice place for a family get-away. Daily activities for children and adults. On-site water park. Our room was just doors from its entrance. Very convenient. Trails. Boat rentals. Bike rentals. A modern playground. Patios […]

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Sunrise run tips

Christoph

September 30, 2014

My Fitness Tips

I love sunrise runs. So much that I Google “Sunrise Cedar Rapids” on many evenings to determine if I have time to head out on one. I do the same when traveling. If I have time, I try to be out and running about 20-25 minutes before the official sunset time. I usually run around […]

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Running in Cleveland

Christoph

September 23, 2014

My Fitness Tips

I attended Content Marketing World in September 2014 in Cleveland, Ohio, and of course, wanted to go on a run. I texted a friend who is originally from Ohio to get suggestions. Since I was staying near the Cleveland Browns stadium, he suggested that I could run along the pier and around the stadium. I […]

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Running in Dallas: The Katy Trail

Christoph

September 19, 2014

My Fitness Tips

The Katy Trail is great place to go on a run (or walk) while in Dallas. On my travels to Dallas I try to hit the trail at least once. There are always plenty of others running early in the morning as well as later in the afternoon and evening. The 3.5-mile trail is fairly […]

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“The Weight Loss Counter Revolution” Book Gives You The Tools for Weight Loss

Christoph

September 16, 2014

My Fitness Tips

As the lives of many Americans have turned more and more sedentary, our waistlines have grown. Many reasons account for this – including eating as much as previous generations that were more physically active than we are now. (Think working in the field, outside and no cubicle nation.) This is a serious problem for the […]

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Using a standup desk helps my health, too

Christoph

September 12, 2014

My Fitness Tips

When a standup desk was first mentioned to me I was skeptical. Could I stand all day, or part of the day? Would I want to? I didn’t know, of course, how hard or easy standing in the office would be. I had heard that sitting all day was similar to smoking and not very […]

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People take the stairs – even with an escalator nearby

Christoph

September 9, 2014

My Fitness Tips

At one point, I saw a picture somewhere in America of a crowded escalator next to an empty flight of stairs. The poster said something along the lines of: “Only in America.” With that image in mind, it was good to see people using the stairs at the Content Marketing World conference in Cleveland – […]

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Running in Omaha

Christoph

September 5, 2014

My Fitness Tips

I was in Omaha, Nebraska, to speak at WordCamp Omaha in August 2014, and found some time to go running in Omaha. Of course, I didn’t know where to go running since I hadn’t been there before. I did the natural thing and asked my friends on Facebook for suggestions. Here’s what they came up […]

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Why don’t we see our bodies the way they actually look?

Christoph

August 29, 2014

My Fitness Tips

Our own self-image can be so inaccurate it can border on misrepresentation. Many times we don’t see ourselves the way we actually look. Somebody once told me that this is our brain playing tricks on us. I don’t know why it happens, but I know that it does happen. Some examples … Growing up I […]

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Never thought I would be able to do this many pull-ups

Christoph

August 25, 2014

My Fitness Tips

I remember when I was around 15 and tried to do pull-ups. I could do maybe one and a half. Of course I started gaining lots of weight from age 15-24 because of football and just enjoying food in general. Needless to say, I didn’t try pull-ups again for a while. That all changed in […]

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Saving calories for the evening

Christoph

August 22, 2014

My Fitness Tips

I’ve been tracking my daily calorie intake for a while now and a few things are for certain: It’s hard to figure out how many calories certain foods have.- for example when eating out or enjoying a homemade meal., Once the tracking is a habit it’s easy to remember to do. Planning calories for much […]

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Goals: “Just one more mile”

Christoph

August 8, 2014

My Fitness Tips

Setting goals is great and works. Yes, they’ve helped me get where I wanted to go. But sometimes, just starting without a definite goal can also work in the gym. Now, it’s always good to have some kind of idea about the destination. This could be as simple as a healthier or slimmer you. Those […]

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Change takes time – but it’s hard to keep track of it

I’ve lost over 100 pounds since 2007. Wow. That’s seven years ago – as I’m writing this in 2014. Change takes time. But between 2001 and 2007 I’ve gained 60 pounds or so. That took some time, too. Change takes time and that’s true for the positive and the negative. Looking back today I wouldn’t have guessed […]

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Weightlifting gloves – how to pick what to wear at the gym

Lifting weights at the a gym can help our health and can make us feel good and accomplished. In the case of weightlifting it’s good to pack on the pounds – on the bar that is. Pound by pound we get stronger. Somehow you have to hold onto all this weight. Some people wear weightlifting […]

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Exercise tips for the traveling gym rat

Exercising while traveling can be tricky. For once, hotel gyms aren’t necessarily what we are used to at home. But somebody once said: “If you don’t like the hotel gym book a hotel with a better gym.” Exactly. So I don’t complain about hotel gyms. I either pick a hotel with a good gym or […]

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Holidays are for family and calories

Holidays are great to catch up with family members, ask for more details on their Facebook posts and consume a lot of calories. But it doesn’t have to be this way. The calories part that is. Catching up with friends and family won’t hurt your waistline – unless you eat the entire time. Who is on the list […]

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How come less food is more expensive?

When less food is more expensive that might mean that we end up saving dollars but not our waistlines. I’m pretty sure that this sign means that one meal costs just under $15 and there are 15 meals at that price point and not that you can eat 15 meals total for just $15. But […]

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PODCAST: Sometimes we don’t need the food that we want

This short podcast discusses the difference between needing food (ice cream, for example) and wanting it. Not realizing the difference can impact your diet and weight loss. Audio not playing or can’t listen right now? Try the transcript below. Hi there. Chistoph Trappe here, www.myfitnesstips.org, and today I want to talk about controlling our hunger, controlling […]

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Happy Father’s Day to me – These size 34 shorts fit

My six-year-old got me a pair of cargo shorts for Father’s Day 2014. They are size 34. Since I wore size 46 (maybe even 48) years ago seeing the 34 felt good. I have actually gained some weight in recent months and as this chart shows I’ve started losing it again. The Father’s Day feeling […]

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No gym required: volunteering keeps us fit

Some great workouts can be had without ever going to the gym or even following a workout. Volunteering can help and volunteering keeps us fit. I volunteer somewhere between 150-200 hours a year and the volunteer opportunities that I enjoy the most usually involve some kind of physical activity. Highway cleanup Cleaning up the ditches […]

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Airport layover – Go on a walk to burn calories

Over the years I’ve had my mix of short and long airport layovers.There was a stretch that every time I flew through Chicago O’Hare International Airport I had to run from one terminal to another to make a connecting flight. On those days, there’s no need to go on a walk to burn calories. Sprint […]

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Family Support Helps with Healthy Diets

Family support can be a crucial piece of any diet. If family members aren’t aware of your diet, they may undermine it – probably accidentally. Family support can help make your diet successful. My wife and daughter aren’t necessarily on the same diet I’m on at any given time, but they know what I’m focusing […]

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Running to the gym to lift adds to workout

During the summer months I like to run to the gym, workout and then run back home. This adds another level of difficulty (challenge) to my workout and gives me a chance to enjoy the nice weather. The shortest route from my home to the gym is about 1.8 miles, which seems to be a […]

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On the elliptical: What’s the standard of accomplishment? And should it matter?

I like variety in my workouts. Sometimes, I do a hockey-related lifting program, just for that reason alone. I also like to switch around my cardio exercises: Treadmill, different forms of steppers, the elliptical, bikes, punching the boxing bag, etc. I like to do 45 to 60 minutes on many of those machines. When I first […]

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Podcast: Is it safe to run in the dark?

David Tominsky, a technical recruiter and runner from Iowa, and myself  are discussing the merits of safety issues of running in the dark. Audio not playing or can’t listen right now? Try the transcript below. Hi there, Christoph Trappe here, MyFitnessTips.org and I’ve had plenty of discussions recently about when to run and if you read […]

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Taking an off day can make you stronger

I read somewhere – probably on Twitter – that the hardest part about exercising is to get started. Once you’ve started, the hardest part is to stop. For myself – remember everything on this site is my personal experience 🙂 – taking an off day can be a challenge. I love to go to the […]

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PODCAST: More Meals Per Day Make Dieting Easier

This podcast discusses how I’ve changed my diet from 2-3 daily big meals to 6-8 much smaller meals. Audio not playing or can’t listen right now? Try the transcript right now. (Transcribed through Fiverr.) Today’s podcast we’re talking about the number of meals we should be eating each day. I used to eat maybe two or […]

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