More New Workouts Pt. 2

Photo courtesy of Pixabay.com

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

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

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

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

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

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

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.

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.

About Trainers

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

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

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

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

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

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

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

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

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

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

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

Back In the Swing of Things

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

With this renewed love for fitness also comes challenges:

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

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

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

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

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

Ease into a Healthy Lifestyle

Life is a balancing act

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

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

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

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

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

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

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

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.  

Getting Fitness Back

Hello again!  Today's post is for all of you who were enthusiastic about fitness for awhile, but then something happened.  You're not sure what exactly, but you started skipping workouts and snacking on unhealthy treats you hadn't had in months or years.  You also started gaining back the weight you were so determined to keep off.  I'm there, too.  

Yep, I'm a fitness coach. Coaches just don't do that, right?  Ah, I wish.  We also have our weaknesses.  Some can keep their old habits at bay better than others.  

Menopause is what interfered with my progress.  My appetite ballooned.  I started eating everything in sight, even though I kept telling myself it was not a good idea.  "What are you doing??!  You're a fitness professional, for Pete's sake!"  But that didn't seem to help much.  It seemed as if I had two minds--one that was directly connected to my mouth and out of control and the other that was rational and horrified at what was happening.  I started to find some of those 25 pounds I'd lost.  

Of course, even during this time off the tracks a bit, I have eaten healthy consistently.  I've just been snacking on too many treats and taking extra helpings.  My exercise has suffered too.  Although I've continued to walk and hike, I haven't done much weight training.  I'm not as energetic as I used to be.  I can't seem to get the motivation to do weight training.  I've put together a few different weight training programs to help boost my motivation, but they haven't been that successful.  It doesn't help that I've been injured during weight training over the years more than during cardio.  

But something happened over the past week that made me sit up and take notice.  Actually, I fell down and took notice.  I've had health issues since birth (courtesy of spina bifida), including problems with balance.  When I started working out on a regular basis, my balance was so much better.  I hardly ever fell.  When I tripped, I'd catch myself pretty easily.  That was such an improvement!  Well, in the last week, I've fallen twice.  Once on a walk and again over the weekend at a store.  When it happened on the walk, I was upset.  When it happened at the store, I was livid.  I smacked my nose and it bled quite heavily.  It didn't break, but could have.  

Enough already!  I'm healthy.  I'm strong.  But I can be healthier and stronger with more consistent exercise and better snacking choices.  It just took a nose dive for me to realize that my behavior wasn't acceptable any longer.  Never was.  Yes, menopause is still nagging me, but it's a natural part of my life and not a death sentence.  I'm determined now to stand up to it, realize what is happening to me and why I'm craving everything in sight, and refuse to cave in.  Sure, a treat is fine now and then and a day off from exercise is too, but I've renewed my commitment to consistently healthy choices, for life.  Please join me.

What has caused you to reduce or abandon your fitness routine?  Please share your story with me and what you plan to do to get back on track again.  I'd love to hear from you.  Leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

Navigating Halloween (and all the other occasions and holidays of "Candy Season")

Courtesy of www.pixabay.com

Hey there! Halloween is coming up fast.  Are you ready for it?  I call it the start of the "candy season" because it seems as if candy is everywhere from now until Easter.  For those of us with a sweet tooth, cravings, and weight loss goals, it can truly be a nightmare.  But it doesn't have to be.  Here are some tips on how to make Halloween healthy and fun.  

1.  Skip it altogether.  Plan a getaway for the night or make it into a long weekend.  However you spend your time, make it active and focused on health.  Go hiking, cycling, or swimming.  Work out in the hotel fitness room, volunteer to pick up trash on a hiking trail, run in a 5K, go for a walk.  Also, practice mindful eating--eating only when you're hungry.  Ask yourself, "Am I eating this brownie because I'm hungry or because it's there? "  Or, "Am I really hungry enough to eat everything in the fridge, or am I reacting to stress?"  Before you grab something to eat, stop, think, then put it back or grab a healthy alternative such as a piece of fruit or a serving of yogurt.  

2.  Give Out Healthy Alternatives:  If you decide to hand out snacks to trick or treaters, make them healthy.  Buy low fat or sugar free snacks instead of the usual less healthy offerings.  You can also hand out glo sticks and other small, relatively inexpensive items rather than food.  I think it would be awesome to hand out fresh fruit, but since some sick people decided to put razor blades and other nasty stuff in them before handing them out on Halloween, they aren't that popular with parents anymore.  All it takes is one jerk to spoil the fun (and healthy) aspects of Halloween for everyone. 

3.  Buy Only Candy You Don't Like:  For me, that would be anything with nuts in it as nuts bother my stomach.  I don't like hard candy either.  Pick whatever you don't like and bring it on home for the trick or treaters.  

4.  Don't Save Left-Over Candy:  Give any left-over candy to a local food bank, or donate it to an organization that sends care packages to sevice men and women.  

5.  Have a Healthy Party:  Throw a party and invite only people who are supportive of your goal to lose weight and live a healthy lifestyle.  Serve only healthy foods, and if you decide on a potluck, request that your guests bring healthified dishes as well.  Bob for those healthy apples, dance, have a "health/fitness/nutrition" costume contest to see who can come up with the most original one, play Halloween-themed charades and other games, and tell ghost stories. 

I'm sure you can come up with other fun and fit ideas.  Share them with me via email (iwrite41@yahoo.com) or in the comment section below.  Have a safe, fun Halloween!  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! 

10,000 Steps a Day, Part 6: Safety and Considerations

Courtesy of Pixabay.com

With any activity, whether you're exercising around the house, at the gym, outside, or on the playing field, safety is number one.  Progressing too fast, overtraining, and not practicing good form during exercise will more often lead to  injury than a healthier, fitter, stronger, faster body.

Safety

• If you experience chest pain, dizziness, or shortness of breath, stop exercising and seek medical attention immediately.
• Avoid increasing steps by more than 500 per day.  That's about a quarter mile.
• If you push too hard, you may suffer an injury that could sideline you for months.  Avoid it.
• Stay well-hydrated when exercising.  Bring water with you.
• Follow all facility and traffic rules.
• If walking outside, consult the weather forecast and dress accordingly.
• If you are going to walk alone, make sure you tell a family member or friend your route and how long you plan to be gone.
• Bring pepper spray or other forms of protection.
• Walk in a safe area.
• Be aware of your surroundings, changes in walking surfaces, and people and animals around you,
• Bring your phone and maybe even a whistle to call for help if needed.
• If walking in your neighborhood or around town, wear bright/reflective clothing so you are more easily seen by motorists.

Considerations

• It takes several months for a new habit to become routine.  Don't get discouraged.  If you have an off day, get back out there the next day and try again.
• Wear your pedometer on your pant waistband above the hip, so it can monitor leg movement more accurately.
• There are many pedometers on the market.  Price and functions vary.  Some are basic, only tracking steps, while others track calories, distance, aerobic steps, regular steps and more.  Choose one that is easy to use, has good customer and industry ratings, and provides the functions that you prefer.  

I hope you enjoyed this blog series and found it helpful.  As always, I welcome feedback.  Please let me know what you think of this series.  If you have an idea of another fitness/nutrition-related series you'd like to see covered here, let me know.  I'll definitely consider it.  Take care.  Happy walking!

10,000 Step a Day, Part 5: Ways to Increase Your Steps

Courtesy of Pixabay.com

Ways to Increase Your Steps

There are many ways you can increase the number of steps you take each day.  We've become a more sedentary society since technology came along.  It's time to get up and move, any way you can.  

• When you're at home, place your phone where you can  hear it if it rings, but it's not right with you.  
• Walk your dog
• Use the stairs instead of the elevator
• Park your car at the far end of the parking lot when you go out and about to shop, attend community events, go to appointments, go to the gym, and the like
• Walk to visit neighbors, shop, and run errands, if possible
• Go for a walk in a park, around the neighborhood, or at a nearby nature trail with your family and friends
• Lose the remote control--get up to change TV channels
• Go for a run or jog
• Take a 10-minute walk after each meal
• Walk or pace while talking on the phone
• Set a timer for 30 minutes throughout the day to remind yourself to get up for a walking break
• Walk in place at your desk every hour
• Play with your cats--walk around the house with a laser.  Most cats love this
• Play active games such as Charades, Musical Chairs, Tag, and Simon Says
• Play volleyball, football, tennis, or frisbee at gatherings with friends and family in addition to sitting and chatting.
• Have a treasure hunt
• Plan active vacations--hiking, volunteering, walking tours, walking/running a 5K for charity, or walking across your city, county, or state (some of these take some time to work up to--don't push yourself too hard, but also don't limit yourself.  Working toward an ambitious goal is an awesome idea.)

What did I miss?  Do you have other ways you fit in steps throughout the day?  Please share them with me here in the comments below, or email me at iwrite41@yahoo.com with "10,000 Steps," in the Subject line.   Thanks.  Have a great day!

10,000 Step a Day, Part 4: Tracking and Adding Steps

Courtesy of Pixaday.com

Tracking and Adding Steps

To get up to 10,000 steps per day takes time, and tracking, but you can do it.  Take that time and build on the foundation you've laid, for health.  

Tracking::

• Put your pedometer on when you get up in the morning and take it off when you go to bed at night to track each day's steps.
• Log your steps daily to monitor your progress.

Adding:

• Once you've completed the first two weeks walking with the pedometer just to see how many steps you normally take to find your baseline, it's time to set a new goal to challenge yourself.  For two more weeks set a goal of walking the same amount of steps each day that you walked on your highest step day from the previous two weeks.
• Keep adding about 500 steps to your daily total per two-week periods until you reach 10,000 per day.  For example, if you walked 1500 steps daily for two weeks, try bumping up the daily total to 2000 steps for the next two weeks, 2500 for the following two weeks, and so on.

Next Up....Ways to Add Steps 

10,000 Steps a Day, Part 3: Getting Started

Getting Started

Okay, so you want to start a walking program with a goal of 10,000 steps daily.  First, though, there are some things you need to do to get yourself off on the right foot.

• As with any new exercise, talk to your doctor first, especially if you are over 40 years old, have been sedentary for a long period of time, or have a chronic health condition.
• Get a pedometer and log your steps daily for a couple weeks.  Don't try to increase your steps at this point.  Just see where you are as far as steps go by engaging in your normal, everyday routine.
• Wear comfortable clothing.  Fancy workout garb is not required.  Comfy t-shirts, sweats, and shorts will work just fine.
• Start slow and build up your steps as you gain endurance and strength to avoid injury.  Take your time.  Exercise smart. 
• Wear supportive, sturdy walking shoes.

Next Up....Tracking and Adding Your Steps

10,000 Steps a Day, Part 2: Benefits and Effectiveness

Benefits and Effectiveness

Benefits:

• Boosted circulation
• Sharper mind
• Better sleep
• Reduced stress
• Lower blood pressure
• Lower body fat
• Reduced heart attack risk
• Reduced dementia risk

These benefits can lead to others, including getting along better with family, friends and coworkers, performing better on the job, and fewer injuries and illnesses.

Effectiveness:

Walking 10,000 steps daily helps you meet physical activity guidelines, but it doesn't guarantee that you will meet them and see health benefits as a result.  Good health is based on many factors besides exercise, including genetics, environment, nutrition, attitude, tobacco and drug avoidance, alcohol limitation, and good sleep habits.

Up Next...Getting Started

10,000 Steps a Day: What's It All About? Part 1

Hi!  You've heard that you should get 10,000 steps in each day.  Why that magic number?  What are the benefits?  What's it all about?  I'll be answering these questions in the next few blog posts.  Here were go!

In 1996, the Surgeon General reported that Americans were not active enough.  He recommended that we increase exercise by 30 minutes daily and do it at a moderate pace (you start to sweat and feel as if you're getting a workout, but you can still carry on a normal conversation) to benefit our health.  But what if you don't have 30 minutes to spend at the gym or engaged in physical activity all in one shot?  That's where the 10,000 steps come in.  You get the equivalent of that recommended exercise by making it a point to take extra steps throughout the day.  

Where Does That Number Come From?

To get to this magic number of 10,000 steps, several factors are taken into consideration.  Stride length, for one.  The average person's stride is about 2-1/2 feet long.  Another factor is distance.  To walk a mile at this stride length, a person would have to take about 2000 steps.  So, walking 5 miles daily will result in taking about 10,000 steps.  You'll burn about 100 calories per mile of walking at a normal pace, so walking 5 miles daily will help you burn 500 calories.  It takes burning 3,500 calories to lose one pound, so at this walking pace you may be able to lose one pound per week.  The healthy rate for weight loss is one to two pounds per week.

Up Next Benefits and Effectiveness of walking 10,000 steps.

Where Has August Gone?

Hello everyone.  I can't believe August is almost over and Labor Day is just around the corner.  Wow!  Along with working (getting my latest Fun Fitness newsletter out, online coaching, writing health and fitness articles, and providing support services for another fitness business), I have been volunteering at local animal shelters, going to BBQs and other gatherings, going for walks, doing chores, going on errands, and taking care of other business of life with my husband, Jim.  
Summer is such a busy time.  Sometimes too busy.  We've enjoyed all the hubbub for the most part, but we have come to the realization that we can't do it all.  That's an important thing to do, too.  Yes, it's great to volunteer, and we'll keep doing so.  And it's fun to get together with friends.  We'll keep doing that, too.  But we're starting to pick and choose, so we can relax and do some things that we've been missing out on this summer.  
Jim wants to go cycling more often, and I want to spend more time with our furry family.  We have six cats and a bird who are such a joy.  We do spend time with them, of course, but I want to increase it.  Well, Jim does too.  Helping out at shelters is rewarding and very important to us, but our babies at home need us, too.  They are so loving and caring and patient with us. We need to give more to them.  
Cats are pretty independent, but not as much as some people think.  Three of our cats are huggers.  They love to hug and cuddle with us.  Up until recently, I have let them into the office with me while I work.  They are mostly fine.  They just want to sit with me, not play.  But I've been working on a new project for one of my jobs and, while I've been getting used to it, I haven't let the cats into the office.  They miss me and I miss them. I can see the confusion in their faces. I check on them now and then throughout the day, but it's not the same.
The point of this post is that, no matter how much you enjoy your busy life, you need to take a step back and ask yourself if you'd enjoy a less busy life better.  Would it be healthier?   Are you missing out on more important moments and pastimes at home by stuffing your schedule full of those things you think you want--out there?  
Being busy is good, to a point.  It also can be stressful, tough on your mind and body.  That can lead to illness and injury.  Give yourself a break.  Tone things down a bit.  
Balance is key.  Pick the things you love to do most and continue, but weed out the stuff that doesn't satisfy you as much anymore.  Replace those less satisfying outings and projects with quiet times at home, reading a book for fun, playing with your kids and/or pets, getting together with one special friend for a chat instead of 20, or going away for a long-overdo weekend in the mountains or to the beach--somewhere relaxing.

Take care.  Have a great weekend.  Find time for you!

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