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

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

The In Crowd

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

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

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

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

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

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

And You'rrrrre Out!

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

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

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

Guest Post: Jerf'n Is How I Lost 15 lbs. Without Counting Calories by Deb Froehlich

Thank you Deb for providing this awesome guest post. I hope you, the reader, find it informative. Contact Deb for more information about Jerf'n. Enjoy!

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.