You have probably noticed that I haven’t posted in a while.  I’ve been in North Carolina helping get my parents ready to move nto a nursing home facility.  Sounds strange to even say that! 

My mother just had a stroke and is finally ready to move into independent/assisted living.  We’re all really relieved to have them in a safer environment with more support and care giving.  My dad has dementia and is definitely winding down.  It was good to see them but also difficult.

My mother comes from  a long line of pack rats so it was serious work going through every drawer, cabinet, closet, and bookcase in their home so that it wasn’t obvious that I’d thrown half of the contents out.  My new fitness routine was sitting on the floor sorting and tossing, bending and lifting, and dragging heavy garbage bags of paper out to the car and eventually to the dump.  I was disappointed that their city doesn’t  have recycling for mixed paper. 

Next came the heavy lifting - the garage.  I’m going to need to sleep for a few days before I have the energy to tell the rest of the story……

Until then, stay young….exercise!

a 30-Day chronicle about getting back in shape

Have you  noticed that when you make a commitment to do something healthy, you end up doing even more healthy things than you originally planned?

That’s happening with me.  Sticking with my fitness program has really inspired me and it made me want to eat really well.  Notice I said “really” twice!  I find myself thinking all the time, “How can I make this healthier.”  I used to think “How can I make this taste better.”  That’s quite a switch for me.

Since I got serious about fitness, I’ve been drawn to raw foods-also unusual for me.  I’ve often said it’s got to be hot for me to be happy.  Eating raw food is definitely more appealing to me when the weather is hot, so I’m taking advantage of this hot weather and my newfound interest in extreme eating (for me that means raw!). 

Today’s menu made me really happy about eating.  Friends who know me well will be saying “where’s the meat?”

Morning Meal

Watermelon - lots of it!

Lunch (see video below)

More watermelon,
Whole Rye Bread (gluten free)
Hummus
1 oz leftover Chicken from Middle Eastern Restaurant

Dinner

Green smoothie (rainbow chard, spinach, apple, cucumber, water)  This was my first green smoothie ever and it was surprisingly satisfying.  I felt very virtuous.

Evening snack

Raw nuts (Brazil and almond)

Here’s a 35 second video peek at my lunch….

Your Turn:  Do you eat raw food?  What percentage of your diet is raw?  Got a favorite raw combo to share?  Comment at the link below.

Should you see a physician before starting an exercise program?

Medical Disclaimer: Any information you obtain from this blog series is not
intended and should not be construed as medical advice and is for the sole purpose of providing information derived from the experience of the author. Diet, exercise or other lifestyle changes should be made only after consulting with your own intuition, common sense, and health care practitioner.

a 30-Day chronicle about getting back in shape

Today was an upper body day.  After warming up on the elliptical machine, I ran the circuit of upper body machines for about 40 minutes.  As I moved from machine to machine, I thought about how this workout felt compared to the first one.  I found that line of questioning inspiring because I could tell I was getting stronger.  And I was enjoying the workout more. 

When I first worked with a personal trainer, she tried to chat during my work out by asking me questions about my week.  I found it really distracting and asked her about it.  She said that most people enjoyed chatting because they wanted to keep their minds off the fact that they were exercising.  That was the opposite of what I wanted.  I told her that I wanted to be super focused on my workout so I could pay attention to the entire experience. 

As I look around the gym, I notice that most people are plugged in when they’re working out.  They’re plugged into an iPod, a magazine, the TV or their fitness buddy.  If that’s the only way they can get their workout in, that’s fine.  But I’d like to offer a counter cultural idea-pay attention, tune in, enjoy the entire experience.  Get curious in order to get inspired.

Here are some examples of questions you might ask during your workout:

1. Am I getting stronger compared to my first session or most recent session?
2. Are my daily activities getting easier (lifting groceries out of the trunk, carrying them into the house, climbing the stairs, running after the kids, etc.).
3. What do my muscles feel like?  Are they feeling pumped, shaky, firm, strong?
4. Is this weight appropriate-hard enough to get a good workout but not so demanding that I might get injured?
5. Is this workout helping to balance my muscles (front and back)?  We experience fewer joint problems and injuries when our muscle strength front to back is balanced (e.g., quadriceps and hamstrings, chest and back, biceps and triceps). 

If you’re normally plugged in when you work out, try going cold turkey next time and get curious about the experience.  Pay attention to your breathing, your thoughts, your muscles, and your experience.  After all, for that 30 or 40 minutes, your workout is your life.

Your Turn:  Thoughts?  Comments?  Are you plugged in when you workout?

Should you see a physician before starting an exercise program?

Medical Disclaimer: Any information you obtain from this blog series is not
intended and should not be construed as medical advice and is for the sole purpose of providing information derived from the experience of the author. Diet, exercise or other lifestyle changes should be made only after consulting with your own intuition, common sense, and health care practitioner.

a 30-Day chronicle about getting back in shape

Wanted to let you know that the longer I stick with my fitness routine, the more committed I get to healthy eating.  That’s a bonus.  In my next post I’m going to open my fridge and kitchen cabinets and tell you about what I’ve been eating.

Success Tactics

Here are some of the things I’m doing to help me stick with my decision to get fit again:

1. Before I started my program, I did a personal assessment:  weight, measurements (calf, thigh, hip, waist, bust, biceps).  I’ve been keeping these measurements for years and have watched them steadily grow along with me.  Now I’m watching them steadily decrease.  Very motivating.
2. I’m keeping a food and fitness journal.  It’s nothing fancy, just a place to regularly record my daily food and fitness choices.  Research is clear that people who record their daily food intake, lose weight.
3. I went public with my story in order to add a bit more interest and challenge.  As I share my story in this blog, I’m forced to think about what to say.  That makes me take a closer look at what I’m experiencing every day.  I’m becoming more aware and that’s always a good thing.  
4. I’ve invited you to share your story.  Other people’s stories are always inspiring.  So please share your comments, questions, and favorite resources at the comment link below.

Should you see a physician before starting an exercise program?

Medical Disclaimer: Any information you obtain from this blog series is not
intended and should not be construed as medical advice and is for the sole purpose of providing information derived from the experience of the author. Diet, exercise or other lifestyle changes should be made only after consulting with your own intuition, common sense, and health care practitioner.

Today’s Fitness Activities

I didn’t go to the gym today.  Instead I engaged in what I call Earth Gym activities…where your life is your workout:

• Cleaned house and swept the deck - that’s a good workout and it now looks great.
• Walked Toby for our usual 60 minutes (lovely evening).  We always see deer grazing in the nearby fields.  They look up, watch us, then go back to grazing.  I call out to them sometimes and say “hi.” 
• Mowed the lawn.

Now it’s time to read The Power of Story by Jim Loehr.  It looks really good.  I’ll tell you about it once I get in to it.

Here’s a funny endnote:  My 88 year old mother got a cell phone today.  The rehab hospital phone battery always goes dead and it’s frequently being used by other patients (I call that a dumb phone system).  So she bought a one-year plan.  She did a pretty good job of using it for the first time.  I did have to holler into the phone and tell her to hang it up.  She could burn a lot of minutes like that!

Your Turn:  Got anything to share about your fitness routine?  Any other comments?  Please share them at the comment link below.

a daily chronicle about getting back in shape

When stuff happens, you just get back on track.  That’s what happened to me on Wednesday.  I had every intention of going straight to the gym from the office.  I won’t bore you with the details, but it didn’t work out.

So with renewed determination I went to the gym today.  I’m really happy when I do what I say I’m going to do.  Life is so much better on all levels when I know I can trust myself to follow through.  For me, it’s really important.  And I’ll bet it’s important to you too.

Today’s Workout

• Elliptical machine (5 min. warm up)
• Lower Body Weights (35 min.)
• Crunches on an incline board (2 sets of 25)
• Sauna (15 min.)
• Then I went home, answered a few emails, and walked Toby - our regular 60-min. walk.

Today’s Healthy Dinner (you can copy it!)

In just minutes you can have this wonderful, healthy meal on the table:  Sauteed garlic, green onions, sliced carrots, asparagus, pea pods, spinach and about 3 ounces of sliced organic beef.  I added a little salt and pepper and a dash of hot pepper flakes.  I don’t want to brag, but it was so fabulous.  Simple, fast, and fabulous.  I had a little left over and will have it with an egg in the morning (mixed in).  Have you heard there’s a trend to have dinner for breakfast.  Guess I’m trendy.

The Really Good News (you’ll like this!)

Even though this was just my second lower body weight lifting session, I was already stronger, more acclimated, and less clumsy (and shaky) moving from machine to machine.  The first day I felt like a beached walrus flopping from machine to machine.  Awkward and embarrassed.  The 5 minutes on the elliptical machine was a lot easier to do too.  And remember how I said the 5 minute rowing session felt like 15?  Well today it felt like 5 minutes.  All in all, I’m much less tired at the end of the day than I was that first day when I zonked out really early-couldn’t move a muscle or do much of anything.

I am amazed at how quickly my body is adapting to these increased demands.  Amazed.  Of course, I have an aerobic base of walking about an hour a day most days for many years, so that has helped.  But I don’t have any strength training base and that piece is coming together fast!  So if you are starting a new fitness program, take heart - your body will adapt to it fairly quickly.  Maybe not at the same speed as others, but pretty quickly.

When instituting a new habit, it’s important to acknowledge any gains.  Successful businesses focus on ROI (Return on Investment)and so should we!  It’s motivating and satisfying to see improvements. 

Your Turn:  How’s your fitness routine going?  And your healthy eating plan?  Any other comments, resources, or suggestions.  Do tell at the comment link below.

Should you see a physician before starting an exercise program?

Medical Disclaimer: Any information you obtain from this blog series is not
intended and should not be construed as medical advice and is for the sole purpose of providing information derived from the experience of the author. Diet, exercise or other lifestyle changes should be made only after consulting with your own intuition, common sense, and health care practitioner.

Actually, my favorite fitness book ever isn’t purely a fitness book because it contains chapters on nutrition, staying connected, and menopause.  I’ve been on the fence about instituting a more serious fitness regime and this book knocked me off the fence.  I couldn’t put it down–a real page turner. 

When I finish it, I’m going to start on page 1 again–I like it that much!  You have to know that I actively dislike reading a book more than once–there are too many good books out there to waste time reading the same one again…until this book!

So what’s the book?   It’s ……. drum roll ……. Younger Next Year for Women.  I mentioned it to my 88 year old mother (the one who just had a stroke) and she said “Oh yes, I have that book somewhere.  I liked the title.”  She’s an avid reader, but when it comes to fitness, she just likes to read about it.  I inherited a bit of her tendency to prefer reading over taking action.  But I fight it on a regular basis and often win.  This book is lifting me out of the fitness slump I was in for the past decade.

There’s another version for men too.   You can buy either one at Amazon.com for about $6 plus shipping.  I highly recommend that you buy one for yourself, your family members, and all your friends.  

So what do I like so much about this book?  As an exercise physiologist, I love the science behind their writing.  One of the authors, Henry Lodge, is an MD and an exceptional writer.  He takes plain, complicated science and makes it interesting and highly motivating.  You can’t wait to get out there and saddle up on a bike,  hoist some heavy weights or join a yoga class. 

Just when you think you’ve read enough science, Chris Crowley, a fun loving, irreverent fitness enthusiast in his 70’s takes over and writes the next chapter.  He pokes you in the ribs about your sloth and makes fun of himself as well.  You can take the ribbing because it’s clear that he’s a good guy.  And if you’re like me, you’ll laugh out loud at regular intervals.  At some point I started making smiley faces in the margins when he made me laugh.  I should probably count them just for fun. 

I designed my current fitness program around the principles outlined in this book.  I’ll share more about this book in future posts.  Now it’s time for me to hit the hay and read another chapter of this fabulous book.

Your Turn:  Have you heard of this book?  Do you have a fitness book to recommend?  If so, tell us what you like so much about the book.  Comment at the link below.

Mom’s in rehab recovering from a stroke, dad’s at a nursing home angry that we won’t let him stay alone…..that’s the backdrop for my successful self-care program this week.

Often when the winds of chaos and worry blow in to my life, my self-care routine suffers.  This time it’s been different.  I have a deep belief in the powers of wellness and self-care to heal all wounds…self-care is kind of like the balm of Giliad.  So I’m sticking with it.  It’s my rudder.

When  I get serious about something (like self-care or fitness), I follow through - even when life hands me a little chaos.  And I’ll bet you do too.

Here’s a peek at my fitness routine since Friday.   (Note:  I’ve been walking a dog for years - that hasn’t changed.  That’s my base.  Everything else listed below has been added to provide intensity, cross-training, and strength.)

Friday:  walked Toby 60 minutes, yoga for 35 minutes (felt very virtuous about adding yoga in after years of abstinence)

Saturday:  walked Toby 60 minutes, strength training (lower body) 40 minutes, exercise bike (hills) 10 minutes high intensity, sauna (pooped - went to bed at 8:30 to read; slept hard and long)

Sunday:  strength training (upper body) 40 minutes, water wheel rowing machine 5 minutes (felt like 15 min.), sauna, walked Toby 60 minutes (felt tired and a little stiff but not as tired as Saturday)

Monday:  walked Toby 60 minutes (felt my body needed a break from heavy lifting)

Tuesday:  didn’t do any fitness (raining and had a sketchbook journaling class in the evening)

Wednesday:  will go back to the gym for lower body strength training, exercise bike, and walking Toby. 

Here’s what I’ve been eating:  veggies veggies, veggies….and fruit, fruit, fruit.  Today a colleague joined several of us for lunch so I broke from my healthy eating routine an ordered brisket and fries (oh my!)  If that shocks you…..let me tell you what I had for breakfast and dinner.  For breakfast I had an apple, a fig, 2 prunes, and a small handful of walnuts.  Then for dinner I had a simple vegetable soup I made in minutes - more on that another day.  The point here is there is room for variance from a strictly healthy diet.  I didn’t feel at all guilty because I knew I’d balance it out across the day.

Your Turn:  What been your fitness routine so far this week?  How’s it going?  How’s the healthy eating going?  Any challenges or successes to share?  Please share at the comment link below.

I’ve been fooling around with fitness for too long, and as a 60-year-old exercise physiologist who coasted through my 50’s, it’s time to get serious again about fitness. My walks along the river are no longer enough (understatement).  Resting on my laurels is no longer sensible. 

Join me right here every day for Team Fitness–the 30-Day Back-in-Shape series.  Don’t miss a day…subscribe at the big red button (to the right) or via the RSS feed button so you can hang out with me this month as we explore what it takes to get back in shape after taking way too long off.  If you never were in shape, we’ll be talking to you too!   If you play along with me, it will change the way you age.  That’s a big promise I aim to keep. 

We’ll talk food and fitness….and fun!  I’ll always invite you to tell your story or share resources.   Hearing from you will be the best part of this series…..for me.

To start the series, I thought I’d put my fitness life out there for you the view (the good, the bad, and the ugly).  I’ll tell you why I fell off the fitness wagon for nearly 10 years.  See if you can relate.

The Laurels I Rested On

In the 80’s and 90’s I was extremely active. I biked across Kansas (twice), Iowa (RABGBRI), and Michigan. I was in two triathlons (had to take swimming lessons to do that!) and ran 4 days a week. I was serious about percent body fat so was under water weighed.  (Note:  nobody does this unless they know the numbers will be really good!)For about 5 years in the 90’s I taught yoga to a dedicated group of employees. And of course I walked my dog most days for about an hour. All good stuff.

Then Came the Challenges

No life would be complete without challenges. During this period, my challenges were fatigue and an increasingly demanding job.

Let’s start with the fatigue. I was in an anemia study for female athletes and the doctor prescribed mega doses of iron. I believe the fatigue was a result of iron toxicity but nobody knows for sure. Other doctors just said “you’re getting older and you’ll have to live with it.” At the time I was in my 30’s and thought that was a ridiculous diagnosis. Really ignorant. That’s when I fell out of love with doctors.  I came to the conclusion that the medical model was really good at two things: drugs and surgery. If your problem didn’t fall into one of those categories, you were out of luck and on your own.

My case was puzzling: extremely low blood pressure, low hemoglobin numbers, low energy, mild anemia, and low thyroid function. To this day I’m not sure what all those things add up to besides difficulty losing weight and bouts of low aerobic energy. I’d love to find the “cure.”

When it was clear that my health puzzle wouldn’t be solved strictly by the medical model, I searched for solutions in the alternative medicine arena and found some that helped: acupuncture, fasting, supplements, and energy healing. I’m sure that my strong spiritual connection also made a big difference.

I cut back on my physical activity in the late 90’s but continued to “run” with my running groups, but it was disheartening. I’d have to stop and walk a lot and would eventually be on my own feeling discouraged and puzzled by this powerful fatigue. I often dreamed of clawing the sidewalk on my belly inching along. Aches and pains accompanied the fatigue—nice! This was a combination for exercising less. I became so obsessed and upset by fatigue and pain that I was quietly miserable. At some point it got easier to just stop running. In fact, it’s been so long since I’ve been a runner that I almost “forgot” about this fatigue issue.

Now that I’m gearing up for a more intense fitness program, the question of fatigue and pain is on my radar again—How will I do with energy? Instead of finding that to be an upsetting question, I’m truly curious and pretty hopeful. I have a lot more resources at my disposal now and know much more about taking care of myself and hooking up with talented health care partners.

It has also occurred to me that readers of this blog may provide some of the answers to the puzzles presented here. I know this description of my personal health challenges with fatigue will speak to some of you.

As an aside, I talked with my sisters this weekend and they said they always thought it odd when I talked in those days of fatigue because they said “I could run circles around most people.” Here’s the distinction. After a couple of years of alternative medicine cures….. I had plenty of energy for my daily tasks, but if I put any additional demands on my body like jogging or going for a bike ride, the energy wasn’t there. My aerobic energy was almost nonexistent.

Then my career heated up and job demands increased. So it was a “good time” to just do yoga and walk-–seemed reasonable. And then I dropped yoga—not because of fatigue but because of boredom. It was time for a change and “I had lots of other things I could be doing.” And yoga was so easy for me I figured it wasn’t doing me any good. I wish I could do those easy yoga poses now…..and I will!

As you can imagine I’ve gained weight and my body is stiff. Enter Team Fitness! I’m amped about getting back in shape and I hope you are too. Tune in tomorrow when I describe my new fitness program….and what I made for dinner tonight (all veggie and yum!)  I don’t want to drag this post out any longer…..

What’s your story? Tell us about your health and fitness journey at the comment link below. Eager to hear about it!

I received an email from a subscriber, Bill, that I want to share with all of you.  I couldn’t have said it better!

Thanks for your efforts to encourage wellness.  My wife and I have followed a largely vegetarian diet for the past two years and have seen significant benefits. Our original motivation was to save a few animal lives, especially given the cruelty in factory-farm food-animal production and slaughter. The positive health consequences were an unexpected benefit. There is also the satisfaction of knowing that reductions in meat eating will reduce greenhouse-gas emissions.

(Here’s a bit more of their story from a separate email……)

My wife and I attended a meeting two years ago of People for the Ethical Treatment of Animals (PETA). On the way there, knowing we would be would be having no meat during the conference, we had double cheeseburgers at a fast-food place, and joked whether we would be doing the same following the conference, as we anticipated no long-term change in our eating habits.

Halfway through the conference, we realized what great vegan food we were having and had a better understanding of the cruelty associated with much of the meat industry, and decided we would give vegetarianism a try. We have not been absolute by any means, but the health consequences were dramatic and surprising. I am about 20 pounds lighter and continuing to play tennis and full-court basketball at age 70. My wife Linda saw her previously astronomical cholesterol and triglyceride numbers plummet.

In short, whatever your own eating habits may be, I hope you will include some discussion of vegetarian options in your series on healthy eating.

Any other vegetarians or vegans want to chime in?  Do so at the comment link below…..would love to hear from you!