Making Fitness Fun 2014 Tour Video

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

No Pain, No Gain? No Dice!

I've seen many posters online with saying such as "No pain, no gain," and "I'd rather suffer the pain of a workout than the pain of humiliation and regret from not working out."  I've read a lot of comments along the same lines from trainers on the Internet.  Don't buy it.

Sure, if you're sore after your workout--even a couple days after--that's okay.  You've been working your muscles; some soreness can be expected.  But never, ever work out through sharp, throbbing pain.  It's not safe, it's not worth the damage it could cause, and it's just not smart. 

It's difficult to stop when you're on a roll.  I get that.  You're getting into your workout, you're psyched, you're energized and feeling pretty good about yourself.  But then, it happens.  You feel something snap, feel a sharp pain run though your body.  Aw, come on!  You think maybe you'll be fine.  You just need to shake it out.  But that doesn't work.  

It's time to stop.  

If you experience pain, stop immediately and seek medical attention.  The longer you work out with an injury, the worse it can get.  Take the time you need to rest and recover.  

Have you worked out with an injury?  Let me know what happened as a result.  I'd love to hear from you.

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!