Trying Some New Workouts

Hey there!  I hope you're having a good week.  Last weekend, my husband and I went to the public library.  I brought home six exercise/self improvement DVDs.  This is new for me.  I don't usually exercise to videos, but I'm always looking for new ways to jazz up my workouts, so I decided to explore this avenue to fitness.  I'd like to share with you my opinions of some of these DVDs. (I haven't finished two of them yet--more on them later.)

Courtesy of Pixabay.com

Body & Soul Fitness: Fat Burner (2006):  First of all--WOW!  It includes an introduction, super charged warm-up, a super, super charged workout, and a cool down and stretch.  The aerobic routine wasn't too hard to follow at first, but then the instructor seemed to speed up and up and up, even leaving her team stumbling and trying to keep up now and then. Great routines, lots of energy, appealing music, but beginners may have a hard time to keep up (although one of the team members does regress some movements to show that you can do this routine even if you're a beginner, which I liked).  I like that the DVD has a warm up and a cool down period.  You're going to need it for this high intensity routine.  Something else I liked is that the exercise team members were healthy looking, fit, but not super slim except maybe the lead instructor (a bit).  They looked like normal, fit people, not models.  Will I continue with this workout?  No.  I've decided there was a reason why I hadn't taken an aerobics class or gotten into aerobics videos before now--I don't enjoy them.  But if you're into aerobic exercise, like classes, and are moderately to very fit already, I'd say give this video a try.   

Zumba--Beginners (2004):  This was the next DVD I tried.  The guy started speaking in Spanish which threw me at first, but a member of his team translates what he says into English.  The instruction is done slowly at first, then it's sped up so you can see how it will look when done at a regular pace, which I liked.  The segments are quite short to prevent boredom, but long enough for you to get the hang of what is involved.  Unlike the Body & Soul Fitness DVD, this isn't a full on aerobic workout.  Rather, it's basic instruction for the total newbie.  I linked to the 2-DVD set Zumba--Beginners and Zumba--Advanced on Amazon.com just because it's the only one I could find that pictured the DVD that I borrowed from the library.  I may try a DVD that includes actual full on routines similar to the Body and Soul Fitness one just to see how that would go.  Zumba--Beginners didn't convince me to take up Zumba, but maybe a different one would.  We'll see.  I might stick to dancing to my favorite music on my own without having to mess with learning specific steps.  I think that would suit me better.  

Pilates/Yoga for AnyBody (2005):  Next up!  This one has an instructor introduction which I liked.  She talks about how she came to combine Pilates and yoga and so on.  It has a "Before We Begin" section on what's needed for the practice, a warm up, strength and endurance routine, flexibility routine, and a cool down.  I've never tried Pilates or yoga, so this was all new to me.  And I realized while attempting the movements that I'm much less flexible than I thought I was.  I got myself tied up in a few knots with this one.  Ah well, it was good for a laugh and I got a great workout.  I was surprised how tired I was after such a low key workout.  I think with practice I could enjoy Pilates and yoga, but separately.  She's an excellent instructor.  I didn't really like the combined routine, though; maybe because I've never practiced either one.  I think I would much rather try beginner yoga and beginner Pilates individually.  

Courtesy of Pixabay.com

Relax Mind & Body: Meditations to Soothe and Center (Inner Mastery Series) (2007)  This is a nice one.  There are two guided meditations (Levels 1 and 2 Skills to Soothe and Center).  She's knowledgable, thorough, explains everything, takes it slow, and speaks clearly.  I'm no expert, but I've practiced meditation off and on over the years and this is up there with the best DVDs I've tried.

So, there you have it.  What do you think of my selections and reviews?  Have you tried any of these DVDs?  I'd love to try others.  Any suggestions?  What are your favorite exercise DVDs?  I'd love to hear from you.  Be sure to leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

Outside Workouts: The Best!

Courtesy of Pixabay.com

Hey there!  I hope your weekend was full of fun and lots of physical activity.  My husband and I spent some time landscaping the back yard.  We put in three new bushes--a Russian Sage, Chaste Tree, and Lemon Bottlebrush--and tonight we'll put in a new palm tree.  

There's nothing like digging in the dirt.  My mom considers it therapeutic, and I tend to agree.  Picking out plants and soil, planning placement, digging the holes, settling the plants into their new homes, bedding them down.  It's hot, sticky, dirty work, but feels so good!  It was kind of like playing in the sandbox as a kid (we live in the desert), actually, only a little bit more work than that. We were thankful for the occasional breeze.  My whole body ached when I was done, but I didn't mind.  I knew I'd gotten just as good a workout doing that as I do at the gym, plus the bonus of fresh air while I was at it.

Things to Remember

When you're working in the garden, remember these tips:

1. Wear sunscreen and a big floppy hat to protect your skin.  I usually wear a baseball-type cap, but this time I chose the biggest, floppiest hat I have.  It was a bit much, I admit.  I couldn't even see out from under it sometimes, it was so big.

2.  Wear appropriate shoes:  If you're going to be using a big shovel or tiller, or the ground is rough, be sure to wear sturdy shoes with good support.  This is not the place for flip-flops or thin canvas sneakers. 

3.  Wear light, lose-fitting clothing to help keep you cool.  I wore shorts which added to the mess I had to clean up afterwards, but they were cooler than long pants would have been. My legs were covered with dirt by the end of our planting project.     

4.  Try to garden in the early morning or late afternoon/evening to avoid the hottest part of the day.  It was still toasty even then for us this time of year, but we were able to handle it pretty well.

5.  Do not sit on hot rocks/patios/etc. with short shorts on:  I learned my lesson well a couple years ago when I was trimming bushes in the back yard.  I decided to sit down on the stone pathway near one the bushes to get a better angle for snipping.  I was sitting there for 10 to 15 minutes when I put my lower leg down on the stone surface.  Oh man!  I winced.  It was boiling hot.  When I went inside to changed clothes, I realized I'd been sitting on that same stone surface with my bare skin (my shorts had ridden up).  My butt got burned badly.  I don't have much feeling in my upper legs due to spina bifida, so I couldn't feel the heat generated by the stone.  It was frightening, to say the least.  I spent the rest of the summer paying frequent visits to a wound clinic until it finally healed.  Luckily, I didn't need surgery.  I've got a nasty scar that reminds me never to sit on hot surfaces again.  Over the weekend, I wore quite long shorts, thank you very much.  I'll always remember! 

6.   If the bugs are out and driving you crazy, apply bug spray, roll-on, or lotion to ward them off. There are a variety of products available, including those which are environmentally friendly, and safe for sensitive skin.

7.  Put some extra muscle into everything you do in order to get a harder workout from gardening.  Hoe faster, dig with gusto, and dance or walk in place while you're watering your new plants.  But be sure to pay attention to the weather and your fitness level.  You don't want to get heat stroke just for the sake of exercise.  Exercise smart; garden smart.

8.  Drink plenty of water.  I always have a bottle of water with me, whether I'm working, gardening, playing, working out, whatever.  Water is good for you, vital for heath, and definitely needed in the summer heat.

Have you got any other gardening tips to share?  Leave comments below.  I'd love to hear from you.  

Making Fitness Fun 2014 Tour Video

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

What Are Your Reasons for Not Joining a Gym?

You don't have to be the strongest, fittest, most confident person on the planet, but you can work on improving your fitness level with regular exercise and healthful eating.  It can be intimidating going to a gym full of jocks, muscle men and women, and co-eds with 2% body fat.  I know. That happened to me.  In my 40s and out of shape, I walked into the gym wondering what I was thinking.  I'd never make it.  My mega-muscular trainer would throw me around and end up killing me.  It makes me laugh to think of it now, but at the time those were real fears.  The important thing to realize is that the gym is a place where you can become stronger, faster, more confident, and so on.  Your goals can be met at the gym.  But you have to be willing to put the effort into your workouts and diet.  Trainers, gym staff, and fellow patrons can encourage, educate and support you, but they can't do the work for you.  Nobody can.  You have to take the first step, give yourself time, get moving and believe that you can get into better shape, lose weight--whatever your goal is.  And remember--make fitness fun!  

What are your reasons for not joining a gym or working out?  Let me know.  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!

Chicken Bulgur Salad

Hi!  I hope you're having a great day.  I based this recipe on one I found in the Taste of Home Healthy Cooking Cookbook.  The two things I didn't include from the original were onion and turkey.  I used chicken breast for the meat.

Prep Time:  25 minutes (if you use pre-cooked chicken.  I had to cook mine, so that added about an hour to the time)

Servings:  6

Ingredients:

• 1 1/2 cups reduced sodium chicken broth
• 1/2 cup water
• 1 cup blugur
• 2 cups cubed cooked chicken breast
• 1 small cucumber, chopped
• 1 cup parbonzo beans, rinsed and drained
• 3 green onions, sliced
• 1/4 cup sliced ripe olives
• 3 tablespoons dried cranberries
• 1/4 cup olive oil
• 3 tablespoons lime juice
• 2 tablespoons thawed cranberry juice concentrate (I used light cranberry juice)
• 1 cup cherry tomatoes, cut in half
• 3 tablespoons minced fresh parsley (I used parsley flakes because that's what I had on hand)

Putting it All Together:

• Bring broth and water to a boil in a small saucepan.
• Cook bulgar as directed on the package,drain it, then put it in a large bowl.
• Add the broth mixture and let it sit, covered, for 30 minutes or until most of the liquid is absorbed.
• Drain the remaining liquid off.
• Add chicken, cucumber, beans, onions, olives, and cranberries, and mix well.
• Whisk oil, lime juice and cranbeery juice together in a small bowl.  
• Stir this mixture into the bulgur mixture.
• Add the tomatoes and parsley and toss to coat thoroughly.
• You can serve this salad at room temperature or cold.

Nutrition:  1 1/2 cups equals 302 calories.  11 g fat (2 sat. fat), 40 mg cholesterol, 283 mg sodium, 32 g carbs, 7 g fiber, 20 g protein.

Enjoy!  Let me know what you think of it.  

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!

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.

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!

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. 

 

Labor Day Weekend Activities

Hey there.  Sorry it's taken me so long to get this post in.  Busy playing catch up after the holiday weekend.  The weekend was basically jam packed. 

First, we took our parrot to the vet, about a two-hour trip one way.  There isn't an avian vet in our neck of the woods.  She's healthy, yay!  We managed to make quick stops at Trader Joe's, Jamba Juice, and other favorite shops, taking turns staying with Hannah in the car.  Anybody a TJ's or Jamba Juice fan?  Any favorite products/flavors?  I like all sorts of stuff at TJ's, but specially the produce, breads, and pasta.  And, at Jamba Juice, I like Strawberries Wild and Razzmatazz, but decided to try something new on this trip--Aloha Pineapple (strawberries, bananas, and pineapple sherbet).  Tasty!  I'm glad I chose something different.

That night, we went to a football watch party.  We belong to a football club.  We get together at area restaurants and members' homes during football season to watch college games.  Good group.  Lots of fun.  Only trouble with this season is that most games will be at a Mexican restaurant and I don't eat Mexican food much.  I'm okay with home-made nachos now and then, but anything else just doesn't appeal to me or it's too spicy.  Hopefully someone will offer to host a game soon.  We're hoping to host later in the season ourselves.  We did last season and loved it.

We also went on a couple of hikes over the weekend:  A local nature park on Sunday and Zion National Park on Sunday.  Fun, fun!  Got a lot of steps in, plus burns calories big time.  It felt good to explore and get some fresh, although it was still quite warm.  By the end of each walk, I had started getting a headache.  Not good.  I'm SO looking forward to fall weather, so we can get some really good hikes in.  My husband wants to start bicycling again, too.  A couple years ago he road his bicycle across his home state of Nebraska, 500 miles a day for not quite a week.  He was awesome!  I drove the support vehicle.  It was so much fun!  Anyway, on the Zion hike, we saw a hummingbird, mountain goats, butterflies, blue jay, lizards, and various other wildlife.  No mountain lions, though.  Beautiful creatures, but I would not want to meet one face to face.  Yow!  We weren't in the back country, but still didn't see very many people.  We didn't head into Zion Canyon itself this time, but rather the East Rim Trail.  That explains it.  It would have been packed with people this time of year. 

After our Zion hike, we went to a pub for supper.  We were eating on the patio and they had their misters going.  Ahhhhhhh!  Felt so nice after the heat of the day's hike.  Then, it started raining on top of that.  We stayed put while others decided to move inside to finish their meals.  It was a refreshing light rain.  Had it started thundering, well, then I would have made a beeline inside.  But this was gentle.  I find a soft rain relaxing. 

My husband and I also played charades.  I've gotten so I love that game.  It's a great way to get exercise in little bursts to add to your total for the day.  Although it's usually a party game, we have a ball just trying to get each other to guess various words.  It's guaranteed to get you laughing, too, which is a bonus.

Did you stay active over the holiday weekend, or chill out?  Share, please.  As for this coming weekend, try something different.  Choose an activity that you've been wanting to try, or used to do but haven't in awhile.  Break the routine a bit--freshen it up.  Let me know how it goes.  Have fun! 

Exercise Groups

Are you tired of doing the same cardio exercises at the gym?  Do you end up exercising alone most of the time?  Make some changes to perk up your workout and make it fun and challenging again.  

Exercise groups of all kinds can help energize your workout.  Form a walking group with friends, family, coworkers and/or fellow gym patrons to add variety to your cardio workout.  You may also band together with others who have something else in common with you, such as diabetes or pregnancy.  Walk in parks, around the neighborhood, at the mall, or any other suitable spot.  Change the route or intensity or both to add challenge as members get stronger.  For example, walk farther, walk faster, introduce hills, or maybe even plan day- or weekend-hikes in the nearby countryside or mountains.  You could also team up to walk a 5K or American Cancer Society Relay for Life event together.  You can also swim, do water aerobics, cycle, or play tennis or racquetball.  You can get together for weight training sessions, too, as well.  The options are wide open. 

It might be helpful to invite people at about the same fitness level, but getting together with individuals of all ability levels is possible too.  It just might challenge those who are not as advanced to push harder.  Don't overdo it, though.  If you find yourself in a a group that seems to be too advanced (or not advanced enough), consider putting together your own group with others who are a better match. 

Always make sure you exercise in a safe place, follow all rules and reguations, stay hydrated, use sunscreen if you work out outside--and have fun!  

Fun Weekend

Happy Monday, All.  I hope you had a fun, active weekend.  My husband and I hosted a summer celebration party.  Oh my goodness, so much food!  But we did our best to make healthy dishes.  We used turkey instead of beef in some casseroles and other favorites.  We also had sugar-free, fat-free, and gluten-free offerings.  We usually eat healthy and we're finding that more and more of our friends are, too.  It's a good idea when planning a party to take this into consideration, including food allergies and special diets.  You don't have to make everything gluten-free or sugar-free, but make an effort to provide a couple different choices for those on special diets. They'll appreciate it.  We burned off some of the calories with two rousing rounds of Charades.  Lots of laughs and great memories. What is your favorite healthy dish to serve at a get-together?  Share with me via the comments here or via email (iwrite41@yahoo.com). Wishing you happiness and health.