Physical Fitness and Wellness

by Brandon Seyl

Achieve Your Half-Marathon Dream: 60 Days to Race Day — Training and Diet Blueprint for Success

Is running a Half-Marathon on your bucket list? If so, did you know that 0.00036% of the world's population runs a Half-Marathon annually?  Photo by RUN 4 FFWPU at pexels.com Yes, I was shocked at that statistic, too. I’ve run one Marathon, three Half-Marathons, and several 10/5 Ks. I am not a professional runner; I just do it for the health benefits and to push myself.  Since few people have completed the Half-Marathon, I wrote this blog post to encourage and motivate others.  Consider me your accountability buddy. To reach the finish line, we will follow the training and diet plan below for 60 days.  As of this writing, I am training for the 2025 Publix Gasparilla Distance Half-Marathon in Tampa, Florida.  Screenshot of Gasparilla Time to Race Counter As you can see, there are only 65 days until race day, so trust me when I say I’m following this training and diet plan. Follow me so you don’t miss my weekly post.  Which races are located near you? Check out this website to do so! https://runningintheusa.com/ Okay, here’s why I believe you should complete a Half-Marathon.  It’s hard. Challenges are great motivators with side benefits like the ones below.  Running is proven to keep you healthy. Studies have shown that, on average, runners live about three years longer than non-runners.  Running reduces stress, anxiety, and symptoms of depression. I always feel great after a run….maybe not during it, though! Running is a great way to burn calories and meet weight loss goals.  Running is a great way to connect with others and explore your local community. Race days are also a great way to meet others.  To accomplish this feat, we must follow the 6-day training and diet plan to the best of our ability. This plan can be adjusted entirely to fit your needs. I wrote the plan for average runners (AKA, completed a couple of 5K’s). It’s going to require you to do things that aren’t comfortable. So, get your music and podcasts ready as we hit the pavement. Let’s get into it.  Week 1: Setting the Foundation (23–29 DEC) Yes, we are starting this during the holiday week. Enjoy your holiday meals, but don’t you dare miss one of these events! The goal for this week is to establish the baseline so we can gradually increase mileage. Our bodies will need to adjust to consistent running. This will include the fuel to do so! **Every day, you MUST stretch, but especially post-run.  Running Schedule:Week 1:- Monday (23 DEC): 3-mile run- Wednesday (25 DEC): Cross-training (cycling, swimming, or strength training)- Thursday (26 DEC): Tempo run (2 miles at a challenging pace)- Saturday (27 DEC): Long run (5 miles at a comfortable pace)- Sunday (28 DEC): Rest day Diet Tips:- Stay hydrated throughout the day. 8–10 glasses of water. Keep count!- Eat a balance of carbohydrates, proteins, and healthy fats in your meals.- Lots of fruits and vegetables are good for essential vitamins and minerals.- Pre-run snack: A banana or toast with almond butter. Photo by Jonathan Borba at pexels.com Week 2–4: Building Endurance (30 DEC-19 JAN) As we progress into week 2, we will focus on building endurance and stamina to handle longer distances. Consistency is key during this phase to prepare our bodies for the demands of a half-marathon. Here’s what the next three weeks will look like: Running Schedule:Week 2:- Monday (30 DEC): 3-mile run- Wednesday (1 JAN): Strength Training- Thursday (2 JAN): Tempo run (2 miles at a challenging pace)- Saturday (4 JAN): Long run (6 miles at a comfortable pace)- Sunday (5 JAN): Rest day Week 3: - Monday (6 JAN): 3-mile run- Wednesday (8 JAN): Rowing or boxing- Thursday (9 JAN): Tempo run (2 miles at a challenging pace)- Saturday (11 JAN): Long run (7 miles at a comfortable pace)- Sunday (12 JAN): Rest day Week 4: - Monday (13 JAN): 5-mile run- Wednesday (15 JAN): Cross-training (cycling, swimming, or strength training)- Thursday (16 JAN): Tempo run (2 miles at a challenging pace)- Saturday (18 JAN): Long run (8 miles at a comfortable pace)- Sunday (19 JAN): Rest day Diet Tips:- Include lean proteins such as chicken and fish in your meals.- Refuel with a post-run snack containing a mix of protein and carbohydrates.- Eat oatmeal or a smoothie for breakfast for pre-run meals. Photo by Edward Eyer at pexels.com Week 5–9: Increased Distance and Tapering (20 JAN-22 FEB) As we enter the final stretch of our training program, we will focus on speed work to improve our pace and overall performance. Additionally, we will gradually reduce mileage to ensure our bodies are well-rested and ready for race day. Here’s what to expect during weeks 5 to 8: Running Schedule:Week 5:- Monday (20 JAN): 3-mile run- Wednesday (22 JAN): Strength Training- Thursday (23 JAN): Tempo run (2 miles at a challenging pace)- Saturday (25 JAN): Long run (10 miles at a comfortable pace)- Sunday (26 JAN): Rest day Week 6: - Monday (27 JAN): 3-mile run- Wednesday (29 JAN): Rowing or boxing- Thursday (30 JAN): Tempo run (2 miles at a challenging pace)- Saturday (1 FEB): Long run (11 miles at a comfortable pace)- Sunday (2 FEB): Rest day Week 7: - Monday (3 FEB): 3-mile run- Wednesday (5 FEB): Cross-training (cycling, swimming, or strength training)- Thursday (6 FEB): Tempo run (2 miles at a challenging pace)- Saturday (8 FEB): Long run (12 miles at a comfortable pace)- Sunday (9 FEB): Rest day Week 8: - Monday (10 FEB): 3-mile run- Wednesday (12 FEB): Cross-training (cycling, swimming, or strength training)- Thursday (13 FEB): Tempo run (2 miles at a challenging pace)- Saturday (15 FEB): Long run (8 miles at a comfortable pace)- Sunday (16 FEB): Rest day  Week 9: - 5-mile run x 2 (Pick your days)- Stretch and hydrate!! Diet Tips:- Continue to focus on nutrient-dense foods to support recovery and performance.- Incorporate complex carbohydrates like quinoa, sweet potatoes, and brown rice into your meals.- Stay mindful of portion sizes and listen to your body’s hunger cues.- Incorporate energy gels into your long runs.  Photo by ROMAN ODINTSOV at pexels.com Race Day Preparation: The day before, ensure your carb load (tons of food) and drink 12–14 glasses of water. You will also want to set aside your gear (running shoes, comfortable clothing, and energy gels), as most races start early in the morning.  Don’t forget to charge your phone and earbuds, and understand where the race start line is.  Our Commitment: Okay, thank you for sticking with me throughout this blog post. In the future, we will follow this plan and sync each week on how our runs went—nothing too crazy. I’ll upload some pictures of my runs and overall experience. Let me know how you are doing! Best of luck.  Let’s raise that statistic! Happy Reading (and Running) Brandon

by Brandon Seyl

I Started Boxing for Fitness & Love It! [Workout Plan Included]

Maintaining a healthy lifestyle is essential for everyone. However, there comes a time when you may feel the need to reignite your passion for fitness and challenge yourself mentally and physically. Three weeks ago, I started a new workout routine, using boxing as a cardio/endurance form. What prompted this change? Every morning when I went to the gym to work out, the sight of a heavy bag tempted me to test my strength and stamina. It didn’t take long before I found myself irresistibly drawn to the idea of boxing. Within a few days, I was scouring Amazon for boxing gloves. Fortunately, I stumbled upon a sleek pair of black gloves with striking gold trim that exuded power and determination. RDX Boxing Gloves Men Women, Pro Training Sparring, Maya Hide Leather Muay Thai MMA Kickboxing… RDX Kara Series Boxing Gloves are manufactured with Maya Hide ConvEX Skin leather for prolonged durability and… amzn.to Waking up at 5 a.m. for three consecutive weeks, I prepared myself to face off against the heavy bag, determined to give it my all. Each session consisted of five rounds, each lasting three minutes. Let me tell you, the intensity was unparalleled. My heart pounded like a drum, and sweat poured from every pore of my body as I pushed myself to the limit. The results so far are scary. From a data-point figure — I’ve lost 7.5 pounds. Sure, most of this might be water weight, or I’m not doing the same marathon-type training my body has been accustomed to for the past year. But here’s the truth. I feel mentally and physically sharper. Instead of one area of my body being sore — it’s spread out equally. Alright, let’s get into the nitty-gritty. For those who came to rob the workout and run….scroll to the bottom. Happy reading. Walking into the gym, I turn to my favorite Spotify playlist, lace up my gloves, and step in front of the heavy bag. Photo by Ivan Samkov at pexels.com I'm smacking my gloves together, and I feel tired. It’s 5 a.m., and no one is in sight. I’m thankful. My mind isn’t full of problems yet. This is the selfish part of the day. My mind is tired, but I realize this is our time. Our time to get better. My left-hand makes contact with the “TKO” Technical Knockout lettering on the heavy bag. BOOM. Direct hit. It feels good, really good. If I were running, I would daydream or think about life. Not today. My mind is in tune with my body. Each jab was a decision for me. Is it possible for stress to dissipate with each punch? It indeed feels like it does. My punches are disciplined and backed with force. The formation of sweat tickles my upper forehead before it sprints downhill, meeting the shield of my eyebrows. My lungs work overtime as my arms tire from holding up the gloves. In my ear, a bell is rung. Round 1 over. 4 to go. Whew. Three minutes. This feels like I just ran for 20 minutes and lifted several weights. Every vein in my arm is protruding as if it’s time to give blood. I want to take a break but hear the ding in my ear again. Damn. Already? Round 2. Let’s get it. Push through the fatigue, Brandon. The voice in my head is screaming for me to stop, to quit. My body concurs, but I’m learning to silence both. The resilience to keep going. I focus on the present. I was throwing each jab, hook, and right-hand knock-out with perfection. Ding-Ding. Round 2 is complete. Photo by Bruno Bueno at pexels.com Each workout, each week, the challenge turns from miserable to a new game. I’ve realized that boxing is entertaining. It does not compare to lifting weights or running, but it’s much better. It’s a workout founded on discipline and resiliency. Here’s why I love boxing so far: Fantastic High-Intensity Interval Training (HIIT) Mental discipline: Fighting through tiredness Results are insane: 7.5 lbs in 3 weeks, and my body is becoming more toned. Simply fun. 10/10 stress relief Photo by cottonbro studio at pexels.com Here’s to more rounds, lessons, and growth in the coming days. This is for those who want to get into boxing, too. Here’s a quick sample workout plan I’ve been following. There are better ones, but this will help you get started. Boxing Workout Plan (Heavyweight Bag) Warm-up (10–15 minutes):- Jump Rope: 3 minutes- Shadow Boxing: 5 minutes- Dynamic Stretches (arm circles, leg swings, torso twists): 5 minutes Workout: 1. Round 1 — Technique Training (3 mins):— Practice jabs, crosses, hooks, and uppercuts with proper form and footwork.— Focus on speed, accuracy, and technique rather than power. 2. Round 2 — Cardio-Boxing (3 mins):— Continuous punching combinations with high intensity.— Jabs, crosses, hooks, and uppercuts.— Move around the bag, maintaining a steady pace. 3. Round 3 — Power Punches (3 mins):— Focus on delivering powerful punches while maintaining good form.— Mix up your combinations and add in body shots.— Imagine an opponent in front of you to work on accuracy. 4. Round 4 — Defense and Counterpunching (3 mins):— Practice slipping, blocking, and weaving to avoid incoming strikes.— Counter with quick and precise punches after defensive movements. 5. Round 5 — HIIT Intervals (3 mins):— Alternate between 30 seconds of high-intensity punching and 30 seconds of rest.— Push yourself to the limit during active intervals. 6. Cool Down (5–10 minutes):— Shadow Boxing at a relaxed pace.— Static Stretching (shoulders, arms, back, legs) for flexibility and recovery.Pro-Tips: Stay light on your feet and walk around the bag to simulate a fighting situation. Focus on inhaling and exhaling with each punch to improve power and maintain control. Raise your arms above your face and body protection while exercising. Hydrate well before, during, and after your session to stay hydrated during intense exercise. Feel free to adjust this workout plan to suit your fitness level and training goals better. Listen to your body; stop the workout and consult a fitness professional if you feel pain or discomfort. Best of luck! Take care, Brandon Disclaimer: As an affiliate, I may earn a commission from qualifying purchases made through links on this site. This helps me continue to write and provide value-added content in the future. Thank you!