More New Workouts Pt. 2

Photo courtesy of Pixabay.com

Last week I shared my experiences with several workout videos I borrowed from the library in Trying Some New Workouts.  Well, I've got a couple more to talk about today: one from the library, and one given to me by a friend several years ago--both on T'ai Chi.

Energy Boost For Seniors (2003):  When I picked this DVD, I thought it would be easier because it was geared toward seniors.  I figured it would be slower-paced and easier to follow.  Overall, it was very good.  It did start out slowly with basic moves, but then progressed to other moves requiring a great deal of balance, at least from what I could tell.  My balance isn't good, as I've mentioned before, so the more intricate movements later on tripped me up.  It may not prove to be an issue for most, unless you have significant trouble balancing on one leg.  The music and narrator's voice were both soft and easy to listen to.

T'ai Chi Chih--Serenity in the Midst of Acitivity (2004):  I've had this DVD for several years, having received it from a friend who attends a T'ai Chi class.  I like everything about this video except that the woman's voice is a bit too whispy for my liking.  There is an introduction explaining T'ai Chi Chih, a Practice of the 19 (cover says 20) movements, and Chapter Selections.  I like the Chapter Selections because you can pick one movement at a time and practice it over and over without having to rush to keep up with the sequence of movements in the Practice section.  I liked all the movements except the Taffy ones.  I got all confused and tangled up on those.  And I couldn't do the movements requiring standing on toes.  But I did like the explanations and speed better on this one than the Energy Boost For Seniors.  

I would recommend either of these DVDs as they are pretty easy to follow overall.  It just takes practice.  And you can always alter the movements if you can't do a certain one exactly right.  For example, I just stayed with my feet flat while doing movements that required standing on toes.  Do what you can.  That's better than doing nothing at all because you think you can't.  Give it a try.  You may be surprised at just how much you really can do.  Have fun!

I'll be back soon with my thoughts on Chair T'ai Chi.  Just got the book yesterday but haven't had the chance yet to dig into it.  See you soon!

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Have you viewed these DVDs?  If so, I'd love to know what you think of them.  Hope to hear from you!  Take care.

Gardening: The Next Olympic Sport

Well, maybe that's a stretch, but gardening can definitely serve as a good workout.

During these scorching days of summer, my husband and I have been watering the many plants in our yard by hand.  We used to have a sprinkler system hooked up in the back until the work on our new addition began.  And we haven't had a chance yet to get a new one hooked up since the completion of that project.  So at least once daily one of us goes out to water the plants with the garden hose.  Simple enough, right?  Ahh!

I'm short and my balance, although better than it used to be since I've been working out regularly, is less than optimal.  We have tons (I don't think I'm exaggerating here) of red lava rocks all over the back yard (desertscape), which are a bear to walk on.  I'm always twisting my ankles and losing my balance on the little devils.  

Photo Courtesy of Pixabay.com

Then there's the hose.  This 75-foot serpent is quite a challenge to maneuver around the yard.  In the course of a watering session (40-60 minutes)  I do the equivalent of triceps kickbacks, bent-over rows, arm raises, tug-o-war, pulling, pushing, biceps curls, squats and more.  Plus, I'm getting a heck of a cardio routine in.  Add in sunshine and fresh air and watering is a pretty awesome total body workout.

Some things to remember when gardening/watering:  

• Wear a wide-brimmed hat and sunscreen.  
• Wear a light-weight long-sleeved shirt and long pants to shield your skin from the sun. (I usually wear shorts, and usually finish up with muddy arms and legs and clothes.  Whichever is more fun for you, go for it.  Just make sure you protect your skin somehow from the sun.)
• Watch out for bees and other stinging critters.
• Don't drown your plants.  The "shower" or "mist" settings on your hose nozzle should work well.  Follow care instructions that came with your plants, or look them up on the Internet to make sure your watering them enough but not too much.
• Water early in the day or in the evening when the temperature isn't so hot.
• If you must water when it's toasty outside, take it slow, take frequent breaks, and drink plenty of water.  
• Bring a spray bottle fan outside with you to help cool you off.
• Spray yourself with the hose once in awhile for some relief from the heat.
• Put "snakes" of stepping stones throughout your yard if you have rocks/stones in it.  The stepping stones will help pretty-up your yard and save your ankles and feet a lot of grief, pain, and potential injury.  
• Wear supportive footwear.
• Only work out at your appropriate level of fitness.  If you aren't used to working out, don't attempt to enter into an Olympic event such as Garden Hose Serpent Wrestling.  
• Seriously, don't overdo it.  Yes, you want to stay active, but, that said, you WANT to stay active.  So why overdo it and end up in the hospital or otherwise benched for weeks or months.  Not worth it.

I hope you're having a safe, active, and fun summer!  Take care.

Don't Be Afraid to Speak up

Do you speak up when you're not happy with your fitness training experience?  If so, great!  If not, listen up.  Here are some things you should definitely speak up about:

1.  Repeated Lateness:  Everyone has unexpected things come up occasionally that cause them to be late, but if it becomes a habit, you have to say something.  Tell your trainer that you're concerned about this situation and would like her to show you some courtesy by showing up on time.  I had this happen.  One of my trainers was late for the first session and never showed up for the second.  I found out later he had a habit of doing this and was fired.

2.  Pushing You Too Hard/Not Hard Enough:  A trainer has a responsibility to you.  He needs to take into consideration health issues and limitations when designing a program for you.  What exercises should you steer away from?  What are your strong points?  What areas need strengthening?  If your trainer is pushing you too hard, you need to speak up and say so.  Same thing goes for trainers who treat you like a fragile doll.  The latter happened to me.  I had a trainer who was used to working with people with special needs and, since I was born with spina bifida, he treated me with kit gloves.  I wanted none of that.  I joined the gym and worked with a trainer to get fit, not to be babied.  I barely broke sweat working with him.  Although some people adored this trainer, he didn't last long with me, let me tell you. My next trainer kicked my butt but good and I thought the world of him.  You just have to find the trainer that works for you.

3.  Choosing Exercises You Don't Like:  Everyone has favorite exercises.  Personally, I love burpees, dips, push ups, walking, ball exercises, interval training, and circuit training.  But if a client doesn't like those particular moves, I'm not going to push the issue.  You have to let your trainer know when an exercise just doesn't work.  You have to do what you enjoy or your routine will end up being a bore.  And boring routines tend to make you lose interest in fitness pretty quickly.  That's not something you want to have happen.

4.  Has an Annoying Personality:  You're shy, he's outgoing.  You love to laugh, she is all business.  You need to find a trainer who matches your personality or the personality traits you feel comfortable with.  I suggest that you work with several trainers before picking one you'll want to work with long-term.  Work with each trainer for a few weeks to see which trainer's training style and personality mesh with what you're looking for.

5.  Not Keeping Track of Your Progress:  Ouch!  I've experienced this one.  Tracking your progress is one of the most important ways to stay motivated and accountable.  If your trainer doesn't make a point to do that...well, it makes no sense.  Talk to your trainer about this issue.  If she continues to slack off the weights and measures, or needs to be repeatedly reminded, find yourself another trainer.

6.  Not Paying Attention to Your Nutrition:  Nutrition is a huge part of any fitness program.  You can't out exercise an unhealthy diet.  So, your trainer needs to pay attention to your eating habits.  A few of my trainers over the years have been great at this. They had me keep a food log, at least on a short-term basis, to see what me eating habits were, then they made suggestions on how to improve.  Your trainer doesn't have to be a registered dietitian to offer basic healthy eating suggestions.  Ask if the subject doesn't come up.  If he starts prescribing a special diet for your specific medical conditions, though, well, that's a no-no.  Unless he is a registered dietitian as well as a trainer, of course.

7. Insulting You:  This is totally unacceptable.  Don't put up with it.  Okay, well, it could be the trainer's weird sense of humor creeping into the session, but still, it's not cool.  If it continues, report her to the training manager and find yourself another trainer.

8.  Talking About Other Clients:  This just puts a bad taste in my mouth, especially when names and details are given.  Confidentiality is important in the training profession, and I think talking about other clients crosses that line of unacceptability.  That said, occasionally I've had trainers who mentioned annonymously a client who inspired them and made them happy they went into the fitness field.  I have no problem with that.  They're not divulging personal information; they're giving an example to motivate their client and promote bonding.  If you feel uncomfortable with a specific conversation topic, let your trainer know.

9.   Leaving Your Session to Help Someone Else:  No, no, no!  Do not put up with this--ever.  Again, you're paying for that session, not the other person.  Your trainer needs to stay with you at all times unless they're going to get equipment in another room to use during your session or there's an emergency.  Otherwise, that trainer is out of line and you should tell him so.  I had this happen once, I think.  The same trainer that treated me with kit gloves left to talk to another client during our session--another reason why I dumped him.

10.  Leaving Your Session to Chat with a Buddy:  See #9.  Speak up and let your trainer know you would appreciate her full attention during each session.

11.  Not Following Up on Your Requests:  Say you have arthritis and your trainer tells you he'll contact your doctor  for exercise recommendations and have them ready for you the next time you meet, but doesn't come through.  Or she says she'll have copies of your workouts ready for you to take on vacation and you never get them.  Not good.  Ask for an explanation.  If it's not a darn good one, and if this becomes a habit, dump that trainer.   

You are paying your trainer to help you on your fitness journey.  During that process, your trainer should act in a professional, friendly, caring and responsible manner.  If this isn't the case, break ties and look for another one who is a better match.

Happy 4th of July!  Enjoy your weekend.  Be safe!

Making Fitness Fun 2014 Tour Video

Hope you enjoy the tour.  If you have any questions, just ask.  Take care.

How to Stay Motivated

Photo courtesy of Pixabar.com

It's easy to get all excited about fitness when you're just beginning, but what happens down the road when/if you start hitting plateaus, seeing less progress, and the "newness" of working out wears off?  That's when you dig deep to find some motivation.  Here are so tips on how to stay motivated to exercise.

Change up your workout program:  Every 4 to 6 weeks or whenever your program gets stale or too easy, change it up.  Swap out exercises you don't particularly like or you're tired of and replace them with fresh, new ones.

Change up your workout music:  If the same songs keep coming up on your Ipod you might get bored.  After the first 10 to 20 listens, your favorite playlist can get old.  Every now and then, refresh your workout playlist with new songs that energize you. 

Surround yourself with positive people:  This is huge.  Leave the negative Nellie's behind and surround yourself with people who are upbeat and supportive of your fitness journey.  This doesn't mean you have to ditch your long-time friends or your family just because they aren't jumping on the fitness band wagon with you.  It just means you may want to distance yourself from those people and spend more time with the supportive ones.
As with any life change--from smoking cessation to giving up alcohol--you need to separate yourself from those buddies with the old habit you want to break, especially if they aren't supportive of your new lifestyle.

Keep a fitness journal:  Have sections in your journal for weights/measures, food intake, exercise, positive affirmations, comments, etc.  Make it personal.  Record compliments you get from loved ones and strangers alike, your weight, healthy foods to try, new exercises you'd like to introduce into your program, and so on.  Look back now and then to see how far you've progressed and where you need to improve.

Create a vision board:  A vision board helps you organize your goals--what you want out of your fitness program, life in general, or any number of aspects of your life--made with poster board and magazine cutouts, PowerPoint, or Pinterest, to name a few.  Do it however you want. Let's take fitness, for example.  You could have a Pinterest board for your goals and how to get there, another with fitness tips, another for your favorite exercise demos, another board for clothes you'd like to get when you lose weight, and another for positive affirmations.  Keep checking your board (s) and reorganize as needed.

Set SMART goals:  Make sure your goals come from way down deep inside and are:

• Specific:  Decide why you want to lose weight and how you'll get there. "I will lose 20 lbs. by August 1."
• Measurable:  This goal above is measurable.  You'll weigh yourself regularly and be able to see if you've lost 20 lbs. by August 1 or not.
• Attainable:  Take into consideration your fitness level, health issues, work, family, community involvement, and so on.  What can you physically do and where can you fit it into your schedule?  It's fine to squeeze in 10 minutes of exercises 3 times a day to get the recommended 30 minutes.  You don't have to be a superman or woman, shoving aside everything else in your life to exercise for hours on end.  Another example is, if you want to run a marathon but have never done it before, you need to realize that you won't be ready in 2 months.  Work up to it.   Do what you can and stick with it. 
• Relevant:  Set a goal that is important to you, not one that you think you should set because your friend said it would be a good idea.  Setting a goal to exercise and lose weight because you want to lower your blood pressure is good, while exercising because your mother told you to is not.  Again, it has to come from a place deep inside you or you will have a harder time sticking with it.
• Time-sensitive:  Set a start date and stick to it.  "I will start today toward losing 20 lbs. by August 1," has a starting and ending point to determine whether or not the goal is met.  On August 1 you'll either be down 20 lbs. or not, but it's something to work toward, with a sense of urgency attached to it.

Offer yourself healthy rewards:  Give yourself a weekend away, a spa day, a new gym bag--anything non-food related and within your budget--as a reward for mini goals reached. 

Visualize goals being met:  Fantasize about stepping on the scale and seeing that you've lost those 20 lbs.  How does it feel?  How do you react?  How do others react?  Imagine yourself buying smaller clothes.  For the first time in years you can fit into your favorite pair of jeans.  Imagine enjoying a stroll through a Farmer's Market, picking up great new fruits and veggies to try.  Imagine walking with a lighter step.  Drink it in and make it happen for real.

Don't compare yourself to others at the gym:  Everyone is different with different goals, body types, health issues and so on.  Concentrate on your program, your goals, and your needs, not someone else's.  So you don't look like the co-ed with 2% body fat ripping up the treadmill.  That's okay.  Go at your own speed and do what's right for you. 

Believe in yourself:  You can do it.  It took you a long time to gain the weight you want to shed.  Give yourself time to lose it.  Be good to yourself.  Be understanding.  If you have a bad day, so be it.  Get back on track the next day.  Weight loss will happen if you believe in yourself and your ability to develop a healthy lifestyle.   

Take it one day at a time:  This may be frustrating, but weight loss takes time and patience.  A good weight loss rate is 1-2 lbs. per week.  Forget the miracle drugs and starvation diets.  Do your body a favor and lose weight by eating healthfully and mindfully, getting at least 30 minutes of exercise daily, getting proper sleep, reducing stress, and ditching bad habits (excessive alcoholic consumption, tobacco use).

Have a great weekend! 

  

My Stress Busters

Image Courtesy of Pixabay.com

Although some stress is healthy, continuous stress can cause health problems such as high blood press and depression.  Here's what I do to de-stress.

1.  Write it down:  Keeping a journal is a great way to relieve stress.  If I get bogged down with a lot of stressors, I write down each one and then, beside it, a possible solution.  It enables me to get the worries out of my head and onto paper or computer screen.  When I organize them, and really think about how to fix them, it makes them seem much less intimidating and worrisome.  No, all problems can't be solved by a simple phone call, for example, but this exercise tends to help lessen the intensity.

2.  Talk it out:  I tell a trusted friend or family member about my concerns.  I even have done a fair bit of talking to myself, taking both sides of an issue. Sometimes just talking things out will help me work through my problems, find answers, and make me feel better.  When that hasn't helped, I've consulted my  physician for an evaluation and been referral to a psychologist (Let's just say I had some big-time issues with being born with spina bifida.  It's still no picnic, but I've adopted a generally positive attitude about it).  Talking things out with a professional can put things into prospective and help me discover ways to solve problems.  Getting professional help isn't a sign of weakness; it's a sign of being serious about getting help.  Helping yourself can benefit loved ones as well.

3.  Daydream:  I have used daydreaming for stress relief practically my whole life.  I think I spent too much time in a dream world, though.  Basically, when I wasn't in school, I was up in my bedroom creating a whole different world for myself in which I was totally healthy and popular.  Years later, a psychologist told me that's actually a healthy way to deal with stress.  I never smoked, drank alcohol, took illicit drugs, or practiced self-mutilation.  I daydreamed.  I had no idea I was doing something healthy.  Go figure.

3.  Guided relaxation:  I've got CDs and books on relaxation techniques which have helped somewhat.  One exercise that worked the best was to imagine my feet sprouting roots, grounding me, relaxing me.  I've never been able to stick with meditation though.  My mind won't quiet down long enough to concentrate on it.  But I do think meditation is a viable option for stress relief. 

4.  Go for a walk:  Whenever I'm stressed, a walk helps immensely.  It helps clear my mind and provides exercise at the same time.  It doesn't have to be a strenuous walk; I just keep a pace that's comfortable.  Sometimes a walk helps me think of fresh new ideas on how to solves problems, while others times it helps me to forget the whole crazy situation and just enjoy the natural surroundings and sunshine.

5.  Work out at the gym:  Stressful situations can put a damper on my motivation.  When I force myself to go to the gym even on the most "blah-feeling" days, I come home feeling refreshed and much less stressed out.  A good workout can really boost my mood and enegy level.  Plus, getting out and seeing acquaintances at the gym can be a picker upper, too.

6.  Watch something funny:  There are certain TV shows and movies that crack me up.  Watching any old thing doesn't cut it, though.  It has to make me laugh from down deep.  It can't just spur a, "oh yeah, that's funny, haha," response; it has to be "the-cats-are-looking-at-me-like-I've-gone-completely-insane" kinda laugh where I can't stop, can't talk, can barely breathe.  That's what de-stresses me.  Two movies that have succeeded in the past have been "Sister Act," and "American Pie."  I was surprised that I found American Pie so funny, because I'm not usually the party-hearty-high-school-antics-movie type of person, but I about died laughing through that whole movie.

For more information on stress, check out this fact sheet from WomensHealth.gov  Stress and Your Health Fact Sheet, 

I'd also like to hear how you de-stress.  Feel free to e-mail me at iwrite41@yahoo.com, or post your responses in the comment section below.  Have a great weekend!  Take care.

On the Inside

I heard this song by Daughtry on my Ipod today while working out at the gym.  It got me thinking. 

Nearly seven years ago I left the area where I grew up (Upstate New York--waaay upstate) to move to southern Utah.  I made the move with my husband, our cat (who passed away shortly after her arrival out west) and parrot after years of just not feeling right in my own skin.  Although I had family ties there, I hated the winters.  I refused to drive in winter and didn't care much for it the rest of the year either.  I'd never been a confident driver.  I didn't like to get out and about in the snow and ice; I don't ski or skate or snowboard.  Winter was just a long, miserable season for me.  When Jim got hurt in a fall (See, Flying Safety:  Remember to Move!) it was bone chilling cold outside.  Three feet of newly fallen soft snow around him and he had to land on the concrete walkway in front of our house.  When he was discharged from the hospital we stayed with my mom on the family farm.  The wind whips through there like crazy.  One day when we got back from taking Jim for a check up, the car got stuck in the driveway and wouldn't budge.  My mom helped Jim to the house about, say, 20 feet from the car.  I stayed behind and waited for her to come back to help me inside. I stood hip-deep in snow (well, that's not that high--I'm only 4'8"--but it was bad enough) waiting for her to come back and help me.  I could feel my face freezing.  The wind was blowing so hard, I nearly fell over.  Right then and there I told myself I was getting the heck out of snow country.  Somehow, some way, I'd leave this place I'd called home for most of my life. 

It was too limiting.  I was afraid to walk around in the snow and ice since my balance wasn't the greatest.  I'd taken more tumbles than I could count.  Luckily I hadn't gotten badly hurt, but as I got older, I feared that I'd start breaking bones.  But it wasn't just the snow. Every other season of the year bothered me as well.  Bug season, mud season, sticky yucky humid summer season. I got literally ill each summer from the humidity.  I also have rosacea which hated the climate in New York.  Wind, rain, frosty air,  humidity--it didn't matter.  My skin was generally unhappy. I couldn't take it anymore. 

I had always been close to my mom, and there was a time when I thought I'd never leave.  She protected me--admittedly probably too much, but I couldn't fault her for caring.  I'd spent my life dealing with spina bifida, balance issues, self-esteem issues, surgeries, shyness, and dependence.  But it was time to grow up--way past time to do so, in fact.  My insides were telling me to leave.  I needed a change, big time.

After quite a bit of research, we ended up in southern Utah.  I'd never lived that far from where I grew up, but I was ready.  The minute I set foot in southern Utah, I felt at home.  I felt safe.  I absolutely loved the beautiful desert landscape, the warm tempertures, and sunshine.  Yes, it was hot, but it was dry.  That made all the difference.  I loved it!  

There were cultural differences, for sure, but we've met some of the nicest people here.  Feeling safe was so important.  

The first order of business was to get used to driving in the city.  It's not a huge city, but it's much bigger than I'd ever driven in.  At least I didn't have to worry about driving in snow.  That was a significant perk. Jim gave me lessons, mostly on quiet Sunday mornings when the city streets were deserted, and slowly I learned to feel fairly comfortable driving.  That was such a rush!  Back in New York, I'd had either my mom or my husband drive me most places even in small towns, and here I was in a city of about 70,000 people, driving all over town.  

The next order of business was getting into shape.  I was pushing 50 at the time and feeling blah.  Overweight, not obese.  But still, I didn't feel good.  I didn't have a lot of energy.  I found out that there was a gym right down the street from our apartment and it was affordable.  I'd imagined gyms being really expensive, so when I found out otherwise, I had my mind set on joining.  

I felt weird going for my first meeting at the gym, but it was one of the best decisions I made.  The staff and trainers were supportive, upbeat, and welcoming.  The place was energizing and I got in the best shape of my life.  I'd never have joined a gym in New York. 

Moving to Utah changed me for the better.  I'm healthier, happier, have wonderful friends, and have gotten involved in community.  Utah is home.  So, yes, some people run away from their old lives only to find out that they are still the same on the inside and their problems have followed them.  But, I can say that honestly didn't happen to me.  I'm better on the inside and outside for making the move.

You have to go with your gut when making major decisions like this.  Think it through.  If you need to make a change, find a way to do it.  If you're not happy with your weight, how you look or feel, your energy level, do what you have to to make the change to a healthier lifestyle.  You don't necessarily need to make  a big move like I (and my husband) did.  Do what feels right.  Think it out.  Talk with your family.  Review your options.  Make the decision that works for you.  

Here is a link to the Daughtry song that inspired this blog post.  https://www.youtube.com/watch?v=aEjfWhyz-qg

Flying Safety: Remember to Move!

I have done my share of air travel and I'm amazed at how many people stay in their seats for the duration of the flight.  No bathroom break, not stretching, nothing.  All they do is sleep, read, or tap, tap, tap away on their computers.  Up until 2003 I probably wouldn't have noticed as much.  That was the year my husband Jim fell off a ladder (actually, it broke in two while he was on it) and landed facedown on the concrete walkway in front of our house.  Doctors didn't think he'd survive, but he did.  He's basically fine, but does have his share of negative effects from it, including partial hearing loss and a blood clot in his leg.

Long plane rides are prime breeding grounds for blood clots because of the extended sitting involved and the cramped seating arrangements.  I'm short, and on some flights I even feel cramped and wish for more leg room.  That's bad!  They should yank out at least a row of seats on each side of the aisle to give us more wiggle room--for comfort and safety.  

Most recently, on a cross country trip to visit my mother in New York, hardly anyone got up.  I made Jim get up at least once every hour on this nearly 5-hour flight. I did the same.  Plus, I wiggled my toes and stomped my feet while I was sitting.  

On flights where Jim and I can't sit together, I stare at the back of his head from afar trying to remind him to get up.  If that doesn't work, I get out of my seat, go over, poke him, and say, "Get up already!"  This is no laughing matter.  He's had blood clots before.  He knows it's serious and I doubt he'd want to go through that ordeal again.  So it's worth it for him to tear himself away from the magazine he's reading, excuse himself to his seatmates, get up and move. 

Something else I noticed on this latest flight:  the flight attendants didn't have the passengers go through their group stretching session until about 20 minutes before the plane was due to land!  That's crazy!  It should be done at least halfway through the flight, if not once an hour.

Next time you fly, remember:

• Stretch at least every hour 
• Get up and walk at least once an hour, or as much as you can (I know, turbulence can hamper this)
• Take bathroom breaks whether you need to go or not. (Again, turbulence messes with this sometimes)
• Wiggle your toes
• Rotate your ankles.  
• Flex your feet up, down, left, right and hold for 10 seconds each time.
• Stomp your feet on the floor.
• Roll your shoulders up and back
• Bring your ears to your shoulders 
• Rotate and hold your head for 10 seconds to one side then the other, slowly.

Check out this link from the University of Maryland Medical Center about Deep Venous Thrombosis.  http://umm.edu/health/medical/ency/articles/deep-venous-thrombosis

Safe travels!

How to Get Out of an Exercise Funk

Getting into an exercise funk is no fun.  I've been there.  I love being fit, but there have been times when I just didn't feel motivated to work out.  There have also been dark periods when I didn't even want to think about fitness.  I blame that on menopause.  I can't imagine any other reason for me to fall out of love with fitness. 

Luckily, I've always been able to get out of a funk. Because you can't stay in it forever.  It's nonproductive, feels yucky, and the longer you stay in it the harder it will be to get back on track. Here are some things that have helped me to snap out of it.  Use what works, chuck out the rest.  The important thing is that you get moving again.  

1.  Ask Yourself What the Problem Is:  You can't fix something if you don't know what's wrong.  What's the root of your funk?  Did someone make fun of you at the gym?  Are you overwhelmed by the terminology that your trainer is throwing at you?  Dig deep to find out what is causing this lack of motivation, fuzzy-headedness, blah feeling--whatever your funk encompasses.

2.  Go About Trying to Solve the Problem:  Write down the problem and what you may be able to do to solve it.  Say it's that people make fun of you at the gym.  Let the gym manager know what's going on.  He or she may approach the bullies, get their story, and tell them to stop or risk being kicked out.  Each gym has its own policies regarding such matters, but I would think that most gyms would have a zero tolerance policy as far as harrassment goes.

3.  Revise Your Goals:  Revising your goals can help re-energize you and smash those barriers.  Don't try to be a hot shot athlete if it's not in you.  Shoot for losing 1 pound, 5 pounds, or even 10 lbs.  Or you could set a goal to run a mile, then work your way up to a 5K.  Similarly, set a goal to increase the weight you lift by 2 lbs. or up your reps by 5 (or by just 1; come on, one rep, you can do it.) in a week or so--whatever feels right for you. Challenge yourself to help put the fun back in your workout.  Don't expect to be able to start back at your previous fitness level if you have been away from fitness for more than a couple weeks.  Start back slowly; work back up to your previous level and then shoot for more.

4. Choose Activities You Enjoy:  What do you like to do?  Play cards, play Yahzee, garden, walk, play tennis?  Great, do it!  Okay, so playing cards and Yahtzee aren't exactly the most acitive pasttimes, but you could work them into your program.  Never mind that they aren't the usual exercise choices.  Maybe that's the problem.  You may need to shake things up; become creative when designing workouts to put the zip back into your program.  For instance, you may enjoy picking a card from a deck before each exercise in your program. The number can represent the number of reps, while the suit can represent the sets.  

5. Manage Stress:  If you're feeling pressured about things in your daily life including family matters, community obligations, bills, and so on, your workout could suffer.  It can put a dent in your enthusiasm and time for exercise.  But keep in mind that exercise can actually help relieve stress, so make sure you take time to fit in fitness.  Make time for yourself.  Consider meditating, getting more sleep, or talking to a close friend or family member to get things off your chest.  If that's not enough, consult a financial advisor, your doctor, or other professionals for more expert advice.

6.  Don't Over-Think Things:  This happened to me.  The more I learned about fitness, the more confused I got. I felt like I had to work out  a certain way, design programs a certain way, go by the book.  Then I heard from a trainer that I admired that she made her own programs specific to the clients' needs, not by instructions in a book.  Yes, we need to learn theory, anatomy, physiology, programming, etc., when studying to be certified personal trainers, but we also have to loosen up a bit and go with our guts,  and a client's preferences and fitness level rather than a textbook when deciding what's best for a client. It's similar to what doctors have said about me regarding my history of spina bifida:  "You're not 'textbook'." When it comes to training, I don't think of anyone as textbook.  All clients have individual needs.  When I stopped over-thinking and started concentrating on the exercises I liked to do and had fun with, I felt much better.  Workouts were fun again.

7.  Leave Work at Work:  If you've got a lot on your plate at work it may be hard to let it go and concentrate on your workout, but you need to.  Workouts are great for helping you relax and keep your mind off work.  Don't fight that.  You need this facet of your life to help you decompress. Don't stew about work issues.  Clear your mind, relax, have fun.

8.  Think Positively:  No matter what is going wrong there are probably a lot of things going right, too.  Take a moment to realize that.  Each night before you go to bed, make sure to write down three positive things that happened that day.  Remember to include any fitness time you managed to squeeze in and if you grabbed a healthy snack instead of caving in and having that sugary soft drink or donut.  Think of how it felt when you were at the top of your program, kickin' butt at the gym.  You did it then; you can do it again.  Focus on your strengths and build on them. Then tackle your weaknesses.

9.  Concentrate on the Present:  So, you messed up that workout; you missed a jogging date with your best friend.  It's done.  It's over.  Leave it behind.  A good way to put it behind you is to start over.  Concentrate on the present.  Try that exercise you goofed up on again.  Take it slow.  Master it.  Call your friend to set up another jogging date and make sure to arrive early.  Don't let the past control you; rather, control your present.

10.  Stick to a Schedule:  You have a better chance of making your workouts if you schedule them into your  day.  Working out early in the morning is great.  You get it in before the day gets crazy.  But I can't seem to exercise in the morning.  I get up early for work as it is, so getting up earlier to fit in exercise just doesn't cut it.  So, I usually have to wait until the afternoon.  One time of the day I hate working out is in the evening.  I'm too tired, plus I don't know anyone who goes to the gym at that time.  Do cardio most days of the week and weight training at least two days per week.  And allow for rest intervals during your workout as well as on off days to help your body recover.  Overtraining increases the risk of injury, so, yes, challenge yourself, but don't go overboard.

11.  Accept Off Days:  Maybe you're having an off day, but that doesn't mean you have to turn it into a full-blown funk.  Use these to re-energize yourself rather than kick yourself down. Come back more determined than ever to better your technique, increase your sets or reps, and up the weight your lift.

How I Lost Focus on Fitness and Got It Back

Fitness is fun.  It can be.  Honest!  But there was a time when I couldn't seem to find the fun in it.  Actually, for the last four years I've faltered.  There have been times when I've gone for long walks with my husband nearly every night and hit 10,000 steps--sometimes more--daily but weight training fell by the wayside.  Then both fell off pretty much completely except for occasional hikes with my husband or walks with friends.  The reasons?  Here's what I think happened.

Got Certified:  I enjoyed fitness so much that I decided to get certified as a personal trainer myself.  I loved the NASM course.  It challenged me.  There was a good bit of anatomy and physiology in the course work, and some chemistry, none of which I had taken before.  I had to work my butt off, and I loved it.  My trainer encouraged me and quizzed me.  Others at the gym were supportive as well.  I passed the test on the first try.  I was thrilled.  Then it came to applying for trainer jobs and...nothing.  Well, not nothing exactly.  I did get a couple interviews.  But I didn't even apply until months after I passed my test because I wanted to wait until after we got back from visiting my mom.  What was that all about?  My brain function was a tad low at the time.  That's the only reason I can think of for why I'd wait so long to apply.  And it may have cost me a job.  I knew a training manager who was enthusiastic and I was pretty sure he'd at least give me a chance to prove myself as a trainer.  Well, by the time I applied he had moved on to different position in another city.  I never got the chance to find out for sure.  I got frustrated.  I had a well-respected certification but no one would hire me.  Was I too old?  Was it because I didn't have experience?  Was it because I walked funny?  Or was I too chunky?  I didn't know.

Trainers Left:  One by one, the trainers who worked at the gym when I first joined left.  I didn't click as well with the new crew.  Some were okay, and all my trainers were decent over the years, but that first crew just couldn't be beat.  Every one of them were friendly and supportive.  I felt at home at the gym when they were  working there.  I felt like I belonged.  But when they left, I got so I was less confident in my abilities, and I no longer felt at home at the gym.  Workouts suffered.  I stopped training with a trainer.  I didn't have any close friends there and knew only a few people by name.  Contract troubles cropped up as well. It all contributed to my decision to stop going to the gym altogether after a 5-year membership.  

Menopause Hit:  When menopause hit, hall hell broke loose.  If it was edible, I ate it.  I could tell myself that it wasn't good for me or that I shouldn't eat so much, but I kept on eating anyway.  My motivation tanked so I stopped exercising for the most part.  I got a bunch of equipment that I could use at home to exercise, thinking that would motivate me to get going again, but I didn't use it much.  My energy level was at rock bottom.  I started gaining the weight back that I'd lost through all that hard work.  And I was furious with myself for doing it.   

Work Increased:  Good things started happening in regards to work around the time I left the gym.  I found myself with three jobs online, all related to fitness and nutrition, including one working for that training manager I spoke about earlier who I thought may have hired me if given the chance.  Well, my hunch was right after all.  :-)    Wow!  I was psyched, but I also was sitting most of the day as everything I did involved computer work.  Since I enjoyed the work, I would sit there for hours researching, writing, answering people's questions, etc.  This inactivity just exacerbated the problem.  But I still loved the work and that I was making more money than I had in quite some time.  Considering my husband had been switched to part-time during this period, my increased work was welcome by us both.  I just hated that I was so inactive and didn't have as much time to exercise.  The thought of exercise just brought me down because I couldn't figure out how I was going to fit it into my schedule.  This made me anxious, which made me eat more.  I find it amazing that I didn't gain 100 lbs. during this time. 

Busy Social Life:  Around the time I started faltering a bit fitness-wise, my husband and I started volunteering--a lot.  We helped out at area animal shelters, charity events, and sporting events.  We had a blast doing it, and most of the time it involved physical movement, so that was great.  But it left little time to actually do a full blown tough workout. We also met more people through our volunteer experiences, so that widened our social circle.  We have more friends now than we've ever had, I think.  It's great.  We get together for football-watch parties, birthdays, holidays, walking, community events.  It's fun.  But it means also that I've had to totally re-work my life.  I used to spend most of my time alone so I just did what I needed to do, whenever.  Well, now with all sorts of commitments, my way of doing things had to change.  How people with a full-time job, friends, community obligations, children and grandchildren do it is beyond me.  I've got it pretty easy in comparison, working at home, but I still find it hard to fit all the responsibilities of life in.  I welcome the challenge, but it did cause workouts to fall by the wayside.  I'm working on that.

Death in the Family:  When my husband's mother passed away late last year, everything kind of stopped.  The nearly daily walks, weekend hikes, volunteering.  We stopped moving, it seemed.  Of course, death is something that has to be worked through.  We need to take the time to mourn and heal.  I understood that.  He needs to take time to explore emotions, reminisce, and work through the stages of grief.  He's doing well, but we still aren't back to volunteering.  It makes sense, though.  I read once that you can't help others until you help yourself through your own issues, troubles, feeling.  This is our time to heal.  There will be plenty of opportunities to be the helper again, in time.  

The Time is Now:  I started back at the gym at the beginning of the year.  I'm working with a trainer again.  I can't say that my progress has been as significant as it was 7 years ago when I first stepped into the gym, but I'm regaining my strength and then some.  For example, when I left the gym I could shoulder press 20-lb. dumbbells, and now 5 months back I'm close to surpassing that personal record.  I used to spend most days of the week at the gym and my workouts took about 2 hours.  I don't have that kind of time anymore.  But I know I don't have to work out for hours each day to be fit.  Everything adds up.  I have learned to fit in fitness where I can.  Weight loss is so hard during menopause, so I'm not going to freak out about that either.  I rarely weigh myself anymore.  As long as I'm moving, exercising, eating healthy, and trying not to eat everything in sight, I'll be satisfied.

Does this sound familiar?  I understand life getting in the way of fitness, believe me.  But it doesn't have to erect a total blockade between you and your fitness routine.  Don't freak out over fitness.  That will only make things worse.  Plan little bouts of fitness in between work and other tasks.  Do as much moving at work as possible.  At least it's something.  Realize you're doing what you can.  You can't put your life on hold for fitness, but you also shouldn't put fitness on hold because of life either.  It's important to find a balance.  And make fitness fun, not a chore.  Think of how good you'll feel when your clothes become looser and your step a little lighter.  It's worth it.  

Let me know what you have done to fit in fitness.  Email me at iwrite41@yahoo.com.  I'd love to hear from you.  Take  care.

Fitness Trends: Do What's Fun and What Works for You

The other day, I saw an article on 2014 Fitness Trends that was posted on US News and World Reports' website in January.  First, let me say I have never been one to follow trends.  I march to my own drum beat.  Here's my take on some of their choices.

The In Crowd

Body Weight Exercise:  I love it!  This makes exercising so much more appealing to those who think they have to go out and buy all sorts of expensive exercise equipment in order to get fit.  All you need is your body and maybe a chair or bench of some sort, and you're good to go.  My favorite body weight exercise is the push up, but burpees are a close second.

Functional Fitness:  Another keeper, this type of exercise mimics everyday movements.  If you're having trouble stepping up onto a curb, then step ups would be part of your program.  If you have a hard time carrying groceries from the store without help, then strength training exercises for your arms would be part of your program.  This type of fitness program incorporates exercises that help improve flexibility and balance to help prevent falls and thus the potential injuries that could result from those falls.

Exercise Programs for Older Adults:  Excellent.  This population is growing with the baby boomer generation heading into retirement.  It's important to help older folks remain healthy and active.  I'm fortunate to live in a community where there are many activities available to seniors, from golf and pickleball, to senior sports competitions, and a ton of walking and biking trails.  And the locals take advantage of these offerings.  There's no reason why older folks shouldn't stay active.  In fact, it's highly recommended.   And the fitness industry is standing up and taking notice with senior-focused classes such as Silver Sneakers, a program that helps seniors manage their health, and improve strength, balance, and endurance.  Yay!  Rockin' into twilight years in a rockin' chair?  Heck no!  These folks are ROCKIN'!

Children's Exercise Programs:  I just don't get why there can be sports in school but not physical education classes.  When I was in school, I was exempt for physical education class.  It makes me dizzy to think of that now, but I put up with it at the time.  I used a wheel chair on and off until I was 16 years old, and they didn't have special P.E. classes for kids in wheelchairs, so I would just go to the gym, sit on the sidelines, and invariably get smacked by flying balls and out-of-control kids.   Finally, I told my parents I'd had enough, so they got me exempt.  Heck, they could have assigned another kid in the class to play pitch and catch with me at the other end of the gym or put me in a room with a radio and had me dance from the waist up, but no, I was exempt instead.  Crazy! Everyone can benefit from gym class, but a significantly fewer number of kids make it onto a team.  I say relegate sports to community-based programs and bring back gym class to schools.  I do think that personal trainers bringing their knowledge of youth fitness to schools is a good idea as well, but I'd rather see all kids benefit, not just the most needy or the most fit.  

High Intensity Interval Training:  I've heard a lot of negativity surrounding HIIT, but I've never done more than, say, 3-5 minutes on the elliptical at regular pace mixed with 1-minute faster intervals.  Nothing fancy; nothing radical.  I always watch my heart rate and perceived exertion so I don't overdo it.  I don't like anything that's over the top.  Challenge yourself, yes.  But don't go so hog-wild that you risk injury.  It's just not worth it.  Unless you are in top shape, stick to moderate exercise.  You can also mix it up with vigorous exercise now and then, but just listen to your body and let it tell you when to back off.

Group Fitness Training:  I've never participated in group training or led a fitness group.  I've never been a group person as far as exercise or hiking or site-seeing tours go.  I like one-on-one instruction and conversations.  Although I've been tempted to join aerobic classes at the gym, I prefer to exercise either by myself or with one other person, such as my husband, my mother or a friend, because I do have balance issues related to spina bifida, and I figure I wouldn't be able to do most of the intricate moves required.  That said, I have noticed people located in the back of Zumba or kickboxing classes barely moving to the beat, so I guess I shouldn't be hesitant about joining in myself.  The most important thing is to move--get the heart pumping, do what I can, focus on safety, and have fun.  Maybe I'll try a class one day.  I certainly can see the benefits of group fitness--accountability, economy, and socialization.

And You'rrrrre Out!

I'm kind of surprised by the choices for goners. I love using a stability ball in my workouts.  I was afraid of it when I first attempted to use it years ago, but after a few wipe outs I nailed it and fell in love with it.  So, it's a bummer that it's falling out of favor.  Seems like it is versatile enough to have staying power.  I've used the stability ball to do exercises for every major muscle group.  One of my favorite stability ball exercises is one where I lie face up on the ball and toss a medicine ball back and forth with arms extended upward.  It's freaky at first.  I thought I was going to smack myself in the face with the medicine ball a few times, but after a short time of experimenting with it, I started to enjoy the exercise.  It's a challenge, for sure, but I like challenges.  So, I'll keep using the stability ball, because it provides me with a fun and varied workout.

As for Zumba, spinning and Pilates being out, well, that surprises me as well.  I've never tried any of them, but they look as if they'd be varied and enjoyable on top of providing an awesome workout.  I love to dance, so Zumba looks very inviting, and I've heard people rave about how fun it is.  Spinning, well I can see how maybe it would get tiresome after awhile if the instructor isn't very good at coming up with creative and motivating ideas for class.  Using a stationary bike isn't nearly as fun as riding the real thing outside in the sunshine and fresh air.  The pulsing music and generated scenery can only help so much when the activity doesn't change that much.  But again, I've heard from people who love it.  I don't know much about Pilates other than that it can be used as a method of strength training so I don't feel as if I can comment on it much here.  

My advice is to forget about trends and fads.  Whether they're "in" or "out," give some of these and other forms of exercise a try.  See what you think.  Go with what is fun and brings you the results you're looking for, and pitch aside what doesn't work.  Always make fitness fun and safe.   

Let Fitness Help You Cope with Crises

Image courtesy of Pixabay.com

Hey there.  I hope you're having a good week.  I want to talk about coping with crises today.  Whether you're dealing with job loss, a death in the family, a divorce, a chronic illness, or lots of little nit-picky nuisances, fitness can help. 

Sure, you'll need some down time to deal with whatever troubles are going on in your life, but try to get back into some sort of healthy sleep, exercise and eating routine as soon as you can.  They can provide a combination of much needed rest, stress relief and healthy nutrition that you body and mind will need to get through the tough times ahead.

Schedule exercise, sleep, and nutritious meals just like you would work, job interviews, school, meetings with lawyers or doctors, and other responsibilities, depending on your particular situation.  Pace yourself.  Find a routine that works for you and stick with it. 

Seek out help from those you are close to in the fitness community as well as medical professionals, friends, family and neighbors.  You'll need that support unit to bounce ideas off of, talk things out with, seek trusted professional information from, and receive comfort and security from during this time.  Don't be afraid to reach out.  There are many people available and willing to help.  Let them.  For example, if a friend asks you to go for a walk or run with her, try it.  Just a short one at first.  No one expects you to jump into a marathon at a time like this.  Just get out, get some fresh air, decompress a bit.  In some cases, having an ambitious goal can help, though.  So maybe you'd benefit from training for a marathon.  Everyone handles crises differently.  Go with your gut.  You'll know what's right for you. 

Has fitness helped you get through a difficult situation in your life?  Please share your experiences with me (whatever you feel comfortable sharing) either via email (iwrite41@yahoo.com) or in the comments below.  I'm looking forward to hearing from you.  Take  care.

About Trainers

Hi all.  After my workout with my current trainer yesterday I got to thinking about all the trainers I've had over the past 7 years.  

The first one was perfect for me.  Tough but flexible.  I have a long medical history (spina bifida) and I needed a trainer who would make me work hard, but within my abilities.  He was spot on.   I actually cried when he said he was leaving after about a year and a half of working with him.  I still talk to him occasionally at the gym when he's there to work out.  My next trainer was totally opposite.  He treated me like I was fragile.  I'm NOT fragile.  I may have certain limitations as far as flexibility and balance go, but that doesn't mean trainers aren't able to kick my butt.  I hardly even broke a sweat when I worked with him.  Huge disappointment.  I only worked with him a short time before I switched again.  He wasn't too happy, but I didn't care.  I was paying for personal training, not to be treated like a cripple.

Well, the next trainer was, again, the total opposite.  He kicked my butt but good and I loved it.  I had a good sweat going within the first 2 minutes of the session!  I loved working with him.  It was when I was training with him that I decided to get my personal training certification.  He took time to quiz me on various topics, which I appreciated, even if some of those quizzes  took place while he was kicking my butt during our sessions.  Seriously, I had a blast.  And I passed my exam, too.  :-)  That's got to be one of the biggest thrills of my life.  I was bummed when I found out this trainer, too, was leaving.  

All the trainers after that were okay, but just not quite right.  They either worked me too easy, didn't show up on time or at all, or seemed more interested in training athletes.  They were professional and kind, no question.  But they didn't seem to be as into the sessions.  Or I just didn't feel as comfortable with them, except maybe one who used to count my reps in Chinese.  He was tough, fair, and funny.  A good combination.  

One trainer was okay, pleasant, and tough, but seemed to key on athletes.  He left after training me a short time. I've seen him now and then, but we haven't spoken. Ah well.  It's no big deal.  I just didn't click with him as much as I did with others.

Anyway, I decided to call it quits at the gym in September 2012.  I wasn't getting anywhere, I wasn't satisfied with the training, I was still stewing over my workout folder with two year's worth of workouts disappearing, I had endless contract and double-billing problems, I had hit menopause a couple years earlier and my mind and body were not anywhere near in sync.  I had no will power, no energy..I was tired of working out.  And I admit that I was none too pleased that I had applied for a trainer position three times and hadn't gotten so much as an interview, yet new trainers came and went all the time. (When I went in one day to update my application, the new training manager found it at the bottom of the pile.  Well, at least they hadn't pitched it.  The former management was supportive of me and encouraged me to apply, but there was a management change at the same time I first applied.) 

I got equipment so I could work out at home.  But there wasn't enough space, the room temperature was too difficult to control, and I missed the energy of the gym.  I had gained back weight, had intense cravings, and was scared that if I didn't do something soon, I'd weigh more than I did the first time I started working out 7 years before--and be on a very bad path heading into my fifties.  

So, after about a year and a half away, I went back--to the same gym.  As miffed as I was over some issues, I still liked the convenient location, the set up, and the price.  It was doable.  I had a talk with the management about the fact that if I experienced anymore BS, I was out the door and would never come back, no matter how convenient and economical the gym was.  They have been nothing but courteous and professional towards me.  So far, so good.  I like my current trainer.  He says hello to me each time I go to the gym and asks me about my workouts whether we have a session that day or not. He was understanding from the beginning that I wanted to take it easy.  I especially was nervous since I had hurt my shoulder recently (for the third time, at least). How I hurt it this time, I didn't know.  Well, after one session of mostly physical-therapy-type exercises on my shoulders, I had no pain whatsoever.  Yep, he's a keeper!  I'm feeling stronger every day, and upping weight consistently now that I've got my confidence back.  And I'm working out 4-5 days a week again.  I'm loving it.  

All these trainers have helped shape me as a trainer.  I've learned from each of they what to do and what not to do.  I make clients work, but I'm sensitive to their health issues and exercise 
preferences.  I'm down to earth, no ego, no attitude.  I'm in business to help people feel better, healthier, fitter.  And, of course, I'm all for helping to make fitness fun.  

When looking into working with a trainer, decide what type of personality with jive best with yours, whether you want to work with a male or female, which trainer can best work around your schedule, and who can help you best toward your goals.  It's a good idea to work with one trainer for a bit, then switch to another, and another until you find the one you feel most comfortable with.  You're paying good money for personal training.  You are the boss.  You need to feel you're getting your money's worth. 

I'd love to hear your feedback.  What type of trainer do you like the most?  Or do you prefer to work out alone or with friends?  Feel free to email me at iwrite41@yahoo.com, or leave a comment below.  Also, to get email notices when a new post is published, enter your email in the space provided and click Submit.  Thanks!  Hope to hear from you.  Take care.
   

Back In the Swing of Things

Hey there!  I'm excited to announce that I'll fully back into the swing of things.  I'm loving working with my new trainer.  I'm learning a lot from him.  He's helped inspire me to get back into fitness big time.  I now go to the gym 4-5 times a week.  Whoo hoo!  I'm excited about fitness again.  This is Week 3 and I'm already feeling stronger and more stable on my feet again.  

With this renewed love for fitness also comes challenges:

• Where do I fit in work, social time with friends, family time, play time with our cats, and volunteering?
• What time is best to go to the gym in order to stay motivated and not make excuses that I have other things to do?

I have so many interests, so many irons in the fire, that it's hard to stay organized sometimes.  I'm sure many of you can relate.  But there's nothing more important than health and fitness.  Without it, I don't have the energy to do the other things I love to do.  I'm moody, sad, frustrated, and worried, instead of concentrating on the positive and enjoying life.  So, fitness had to come to the front of the line.

I'm working on a schedule that's right for me.  It may take many revisions to get it just right, but I'm on my way.  

Have you recently recommitted to fitness?  What's worked so far?  What difficulties have you faced?  Please share your stories with me via email (iwrite41@yahoo.com) or in the comment section below.  I'd love to hear from you.  You can also subscribe to my blog by entering your email address in the space provided  to the right.  

Until next time, find a way to make fitness fun!  Take care.

Ease into a Healthy Lifestyle

Life is a balancing act

Happy Friday everyone!  I hope you have plans to stay active this weekend.  Or maybe you still aren't convinced that an active, healthy lifestyle is doable in your situation.

You hear all these stories about people living at the gym, making fitness a lifestyle.  Meanwhile, you're swamped with responsibilities, managing health issues, working long hours, taking care of your family, and so on.  When will you ever fit in a workout?  How can you possibly afford healthy food?

Sound familiar?  Well, it doesn't have to be like that.  You don't have to live at the gym.  You don't even have go to a gym.  You can work out at home, outside, with a friend, on your own, in a group, or, yes, at the gym.  Pick something fun.  Walk the dog, garden, play tag with the kids, swim, job, hike, bike, play tennis.  Whatever activity you enjoy doing or would like to take a crack at, do it.  It doesn't have to cost a cent.  It just depends on what you want to do.  

Give yourself 30 minutes a day to exercise.  That's the equivalent of one sit-com.  If you can give up one sitcom a day (or record it to watch later), you will have enough time to get your workout in.  If that still seems too hard, break your exercise up into three 10-minute bouts throughout the day.  Take a walk outside or down the hall, walk up and down the stairs a few times, do some stretches or jumping jacks.  Anything to get your blood flowing and your heart pumping.  That doesn't sound so hard, does it?

It just takes a little effort to get into the groove; make exercise a habit.  Make a point to include little bouts of exercise each day.  Set a timer or enter a reminder on your phone or daily planner.  Do whatever works to help you make exercise a habit.  Over time, you may very well notice that you have more energy, feel better, sleep better, and many other benefits, and that can help motivate you to keep exercising.

Same goes for the lifestyle change.  It doesn't have to happen overnight.  Make a couple changes here and there.  If you smoke, attempt to quit.  If you have trouble doing it on your own, seek out help from your doctor or a support group.  If you drink alcohol on a regular basis, try cutting out one drink per week at first.  If you're a night owl, try going to bed a half hour early one night a week.  If the thought of eating vegetables makes you turn green, start slowly.  Just add one new veggie and see how it goes.  Find fun ways to prepare it online.  Do that with fruits, lean meats, whole grains and healthier fats as well.  Look for sales on healthy items.  Cut back on designer coffees and junk food, putting that money toward healthier food items.  Ease into it.  Experiment with different recipes.  Make it fun.  If you find that you don't like fish, try turkey.  If you don't like one vegetable, try another.  There are oodles of them out there to choose from.  Add herbs and spices to jazz up these new foods instead of loading them with fat, salt and sugar. 

Working out and adopting a healthy lifestyle don't have to be difficult.  Take your time.  Adopt a positive attitude.  Be patient.  Think of it as an adventure.  You'll get there.