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! 

  

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

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.   

Choosing a Different Life vs. Being Satisfied and How it Relates to Fitness

I saw the quote above the other day.  On the whole, it makes sense.  We tend to get stressed out about work, school, money, our bodies, health, being in style and so on, sometimes to the point of sickness.  We are so busy we often don't have time for friends, family, downtime.  It's not worth all that.  In that case, I say, yes chill out.  Tone down the stress level a bit by finding a balance, seeing where you can make little changes, and slicing some "fat" out of your day to make it more manageable.  

Choosing a different life vs. being satisfied with what you have.  

Different Life:  On the plus side, a different life or lifestyle can recharge your batteries.  It also can present new and exciting challenges and experiences.  You may be able to meet new people, be introduced to cultures different from your own, and learn something new.  All good things, for sure.  But there's a minus side too.  If you decide to pick up stakes, move far away, and start over, it could cost you a dear sum of money as well as heartache and headaches when you have to say goodbye to close friends and family and everything familiar.  It can also be intimidating, moving to a new town, starting a new job, making new friends.  And lonely, too, as you struggle to make those friends in your new surroundings while realizing as time goes by that you've become distant in more ways than one with the folks back home.  You're on the outside looking in in both places.  That can be scary, too.

Being Satisfied:  The good thing about being satisfied is that you don't have to deal with all the upheaval that comes with change.  It's comfortable, safe.  It's sometimes easier to settle.  It also forces you to appreciate what you have and enjoy the simple life.  But being satisfied can also be limiting.  You may live your life in your little corner of the world, sheltered from anything different or challenging, missing out on what's going on "out there."  You may run the risk of becoming stagnant, unfulfilled, bored.

How  it relates to fitness

Is being satisfied with your current fitness level really healthy? If you're obese or overweight you could be increasing your risk for developing health problems such as coronary heart disease, type 2 diabetes and stroke. If you're underweight you also could be at risk for certain health problems such as anemia, compromised immunity, and osteoporosis.  Is it worth the risk just to stay where you are?  Wouldn't it be better to tackle the hard but rewarding work that's involved in living fit and healthy?  Only you can answer that.

A different lifestyle could be just what you need to improve your health and mood.  So, while you shouldn't degrade yourself for being overweight/obese or underweight, you really need to evaluate how your current life is and if you're happy and healthy that way.  If not, then you need to take steps to change, including getting a complete physical exam and nutrition consultation a from qualified professionals.  You may also ask your doctor for exercise recommendations, any limitations you need to be aware of, and if you could benefit from working with an exercise specialist.

Changing your lifestyle doesn't have to be sudden, expensive, or limiting/depriving.  Pick exercises/activities you enjoy or would like to try.  Start slow.  Shoot for 150 minutes of moderate exercise per week.  Examples of moderate exercise is brisk walking, dancing, and gardening.  Your heart rate increases but you can still talk comfortably while doing the activity.  Break it up into 30-minute bouts throughout the week.  If that still seems like too much, break it down further to three 10-minute bouts throughout each day that you exercise (preferably most days of the week).  As for food, gradually replace less nutritious foods such as candy, soda-pop, pizza, fatty meats, highly processed foods, and simple carbs with healthier choices such as fruits and vegetables, lean protein, nuts, low/no-fat items, and whole grains.  You can still enjoy your favorite less healthy foods; just eat them occasionally instead of all the time.  If you are trying to gain weight, consult with a registered dietitian or health care provider.  If you are a parent and suspect that your child has an eating disorder, it's very important that you contact your child's physician for advice.

So, yes, be satisfied with yourself, your habits, your job, your surroundings and so on if they are truly fulfilling.  But don't be afraid to change if you feel as if you are stuck in a rut, bored or going down an unhealthy path.  Do what feels right in your gut.

Do you prefer to stay where you are or are you ready for a change?  Let me know via email or in the comments below.  Thanks!  Have a great weekend!

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.

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.

Keeping Up with Your Exercise During Wintry Weather

Courtesy of Pixabay.com

Hey there, folks.  I hope you had a good weekend.  Lots of places are snowy right now, so it might be hard for you to get out and about to exercise.  But you can make a snowman or snow fort, have a snowball fight and the like to burn calories.  Once the roads clear out, or even beforehand if you have some land, you can go skiing, skating, snowshoeing, and sledding right out the back door.  

Where I live is sunny and quite mild in comparison to the areas of the country being hit by snowstorms, so my husband and I did some yard work over the weekend.  We put some muscle into trimming trees and bushes for a few hours in the afternoon.  It felt so nice to be out in the fresh air.  It was still a bit chilly, but we worked up a bit of a sweat during the clean up.  

I'm anxious for the days to get even longer so we can go for walks later in the day.  By the time we finish work, there isn't much daylight left, and I don't like to walk in the dark.  Especially not when it's chilly.

Whatever the climate or weather conditions, find something active to do.  Don't wait for the perfect conditions for a particular activity like running, walking, skiing or snowboarding.  Do something else in the meantime instead of hanging out on the couch watching TV.   If you're snowed in, walk in place, use the treadmill that's gathering dust in the basement, dance around the house, play charades...anything that gets your heart pumping.  If you can safely navigate the roads, hit the slopes, hiking trails, or the gym.  The important things is to keep moving, while also staying safe.

Take care out there!  Feel free to sign up for email updates and also visit my website Making Fitness Fun for all sorts of information on fitness.  Have fun!

How to Stay Healthy at the Gym

Photo courtesy of Pixabay.com

Hi all!  I hope you had a great weekend, including lots of physical activity.  This flu season has gotten me thinking of staying healthy at the gym.  No matter how fun, friendly and invigorating the gym may be, there are also a lot of germs hanging around there, too.  Here are some tips on staying healthy through flu season and beyond.

1.  Ask gym management even before you join what their cleaning procedure is:  how often the equipment, bathrooms, pool, and so on, are cleaned and what products are used.

2.  Wash your hands often.  Not only should you wash your hands after using the restroom, but also make it a point to wash them periodically during rest breaks and following your workout.

3.  Clean equipment before and after you use it.  Many gyms provide cleansing spray or you could also bring your own sanitary wipes.  You can also bring a towel to use specifically for wiping down machines.

4.  Get enough sleep.  A good sleep schedule can help keep your immune system strong.  The amount of sleep needed varies, but generally between 6 and 8 hours will help to keep you refreshed, alert and healthy in and out of the gym.  

5.  Wear clean clothes to the gym.  Shower and change into another clean set of clothes after your workout.  Bring bags to keep clean and dirty clothes separate.

6. Wear swim shoes in the shower at the gym to avoid germs that can cause Athlete's Foot and other infections.  Flip flops are okay, too, but my husband slipped on his and cracked a couple of ribs, so I tend to be wary of recommending them.  Also, keep your feet covered during exercise, too.  The floors may look clean, but could be crawling with germs.

7.  Bring your own mat for floor exercises.  Although gyms often provide mats, that doesn't mean they are clean.  Be safe by providing your own and clean it regularly with soap and water.  Dry it completely before use.

8.  Bring a water bottle instead of using the water fountain.  You never know whose lips have touched the spout.

9.  Bring a towel to wipe down your face when it gets all sweaty.  This can help reduce the amount of sweat that drips onto the equipment.

10.  Keep on exercising as it can help boost your immunity.  When I exercise regularly, I hardly ever get sick.  Don't push too hard, though.  Overdoing exercise can compromise your immune system.  Find a happy medium that both challenges you and keeps you healthy.  

Comments are always welcome.  Leave them below or email them to me.  Thanks.  Have a great week!

 

Happy New Year!

I hope you all had a great time over the holidays.  I also hope you were able to keep the weight gain to a minimum.  

For me, the holidays were crazy busy.  Lots of fun getting together with friends, spending time with my husband and our fur-babies, and volunteering.  I also spent a lot of time eating.  Since menopause kicked in several years ago, my mouth has not listened to sense.  No matter what the trainer in me thought, I just kept shoveling in food.  I've also had little energy for exercise, especially the last couple months of 2013.  

What's the deal?!  Here I am a trainer and I'm stuffing my face, and exercise is no longer a passion.  Menopause is a bear, let me tell you.  It throws all your senses out the window.  I've struggled the last few years and regained a good portion of what I'd lost between 2007-2009.  I'm thankful I'd lost those 25 pounds before I hit menopause big time.  Otherwise I'd weigh considerably more now.  

But there is good news.  I don't know if menopause is waning or I'm just becoming stronger in my ability to fight the cravings, but I've started 2014 with the determination to lose weight, be more active, and live healthier.  It's as if on January 2 a switch was flipped.  I have a totally new outlook on life.  I've recommitted to exercise, working out most days of the week again.  I've also cut out junk food.  Maybe it's because I'm turning 50 soon.  It seems as if 50 is the wake up call of ages.  Although I don't consider 50 old, the older we get, the higher the risk for health problems.  And I don't want being a bit chunky to cause those health issue to crop up.     

I've always eaten quite healthily (I grew up on a farm and my mom grew a huge vegetable garden, plus we had fruit trees, so we always had lots of nutritious foods to eat and I've continued eating in that way through adulthood), but the snacks get me.  Chocolate, and Hershey bars in particular, is a huge weakness.  I could go without pretty much anything else when it comes to snacks, but if chocolate is in the house, I find it, and devour it.  It's crazy!  It doesn't help that my husband has a sweet tooth but can pace himself.  He can save sweets for weeks.  They're sitting there staring me in the face, or hidden on a high shelf--either way, I know they are there. 

Having a treat now and then is fine, so I don't expect to ban chocolate from my diet, but I'm taking a break from it for a couple weeks to get my system back in order and my head on straight.  I intend to treat myself to a bit of my favorites next weekend though.  That's when I turn 50 and, while I'll eat sensibly for the most part, I'm not missing out on my chance to have chocolate and maybe a frozen yogurt sundae.  I'd much rather have that than cake.  But then on the 13th, I'll be back to eating healthy again.  

If you've been waiting for a good time to start getting fit, it's now.  If you've been into fitness in the past but have fallen off track, get back on it now.  Join me in a commitment to fitness in 2014 and beyond.  Let me know what you plan to do in this New Year to live a fitter, healthier life.  Take baby steps and build up to more aggressive workout and meal plans over time.  You've got to start somewhere and it all counts.  And remember, make it fun!  Email me at iwrite41@yahoo.com or comment below.  Here's to a healthy, fit, and happy New Year!  Take care.  

So, How Did Halloween Go?

Courtesty of pixabay.com

Hello all.  So, did you have a spooktacular Halloween?   Did you forego the candy for healthy treats or did you just sample a bit of candy?  Did you have party?  Or did you shut the lights out and spend the evening relaxing or at the gym?  I hope it was fun.  And healthy!

A friend came over to help me pass out treats to the various goblins, angels, faeries, and superheroes that came by.  I was thinking of dressing up as "Heidi," since I'd dressed like her for our Oktoberfest celebration just a couple weeks earlier, but opted instead for a t-shirt with a black kitty sticking his head out of a pumpkin.  Being a kitty fan, I was happy with my choice.  We watched The Great Pumpkin, Charlie Brown and Munsters Go Home.  Fun! 

Now, Thanksgiving's just around the corner.  Whoa!  This year is just flying by!  Hold on tight and enjoy the ride.  Take care.