Tag Archive | Physical exercise

Marcia’s Health Challenge Update #4

Mar31

Yes, it’s that time again…time to report in on my progress. I wish I had something stupendous to report, like:

I LOST 100 LBS!

or:

I’M ENTERED TO RUN A MARATHON!

No, not there yet. However:

After my March slump, I’m happy to say I’m back to my old self and have gotten my hubby motivated, too!

Retirement throws you into a whole new mode and before you realize it, you’ve gotten LAZY!

Before we were married, we lived about 2 hours apart, so Future Hubby would come visit on the weekends. I worked full-time and he was retired, but we both had household chores to do and errands to run. We fit them in to the time we had and spent the free and clear weekends focusing on each other…aah!

Once married, living in the same place and both retired,  we didn’t have the same responsibilities or schedules, of course. We now had one house to care for, we split the chores and errands and we found ourselves twiddling our thumbs trying to come up with things to do.

Friends and family live hours away and we live in a tiny college town with next to no excitement. Our old wake-up times got later and later, we stayed up later at night and found ourselves watching too much TV?

I wonder if this sounds familiar to anyone?

Anyway, my time in a chair dramatically increased when I began writing. Since I was busy with that, Hubby sat around even more. This became a very unhealthy scenario.

A year has passed since we were at that point. We are finally getting our s#!t together and have a workable plan with attainable goals. I hope our motivation and progress will inspire you to do the same.

All this past week we’ve been performing our own personal workout routines, getting up to an alarm each morning and moving through the day. Here’s our 6-day a week schedule:

Wake at 8 AMwalking

Workout until 9 AM

Breakfast and time together until 10 AM

Work, chores, etc until 2 PM

Lunch and time together until 3 PM

Back to work until 5 PM

Walk, lift weights or work in yard until 6 PM

Dinner and time together until 8 PM

Back to work until 10:30 PM

Sleep by Midnight

On the seventh day, we pursue hobbies, go for a country drive or go visit family/friends.

Each of us takes apart the day, on paper, to be specific about plans for the day.

I hope seeing how we get through our days with time for what needs to be done and time for fun, can help you figure out a schedule for yourself, if you’ve been struggling with this. Of course, it’s possible that we’re the only ones. :)

If you have trouble finding time to workout, I can help with that. I can’t give you more time in the day but, I can suggest quick activities that will rev up your heart rate and burn some calories.

First and best quick workout:

Motley Health designed this 20 minute circuit workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

1. Jog in one place for 3 minutes

Simple light jogging on the spot. This does not have to be intensive, so no high knees or jumping around, it is just to gently warm you up for a few minutes before the main exercises.

2. Jumping jacks: 25 repeats

The classic old school cardio burner. Also known as the star jump, start by standing up straight with your feet together, then simply jump the feet out to the sides, just wider than shoulder width apart while lifting you hands upwards. Return to normal standing position. When landing, bend your knees slightly to reduce the impact on knee joints.

3. Crunches: 15 repeats

Lie flat on your back with your knees bent. Place your hands at the sides of your head with your fingers lightly touching your temples, with elbows pointing outwards.

Try to keep your neck in a straight line with your spine, fixing a point on the ceiling above you is a good idea. Flex your waist to raise the upper torso from the floor so that you are “crunching” your abdominals. Ensure that your abs are engaged (contracted) throughout the movement, hold for a second. Then lower yourself until the back of your shoulders touches the mat before repeating. Muscles worked: Abdominals

4. Hip Bridges: 10 repeats

Lie on your back with your arms straight and out by your side and palms facing upwards, knees bent. With only the heels of your feet and your shoulders touching the floor lift your hips up to form a straight line from the shoulders to the knee.

Your legs should be almost vertical from the foot to the knee. Hold this position for 10 seconds. Squeeze your glutes (butt muscles) and then lower yourself. Muscle worked: Lower back, hamstrings and glutes.

5. Step ups: 1 minute

You will need a stepper for this. If you do not own a stepper then you can use the bottom step on a flight of stairs or a sturdy stool. Simply stand in front of the step and step up onto it. Alternate your leading leg on each step, so left then right up onto the step, return with left first then right. Then on the next step lead with the right then left leg, return with right first. Repeat. Muscle worked: hamstrings, gluteus, quads.

6. Reverse crunches: 15 repeats

Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees. Muscle worked: lower abs and obliques.

mountain climber

7. Mountain climbers: 1 minute

Get down on your hands and knees and raise your knees and hips like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight. Muscles worked: triceps, deltoid muscle, gluteus, quads, hamstrings, calves.

8. Push–ups: 15 repeats

The classic push, in the plank position with palms flat on the floor, point forward, about shoulder width apart. Muscles worked: triceps, deltoids, pectorals.

9. Squat thrusts: 1 minute

Stand straight. Now, drop to a crouch position; hands on the floor. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position, then stand up straight. Muscles worked: arms, legs, chest, and lower back.

Cool down by walking around, until your heart rate starts getting back to normal, stretch.

If this is too strenuous, modify it to suit you or use a walking DVD for 20 minutes. I recommend Leslie Sansone’s DVDs. The instruction is good and they have several walking-in-place workouts to choose from.
If 20 minutes is too long, try these shorter workouts:
* 10 minutes of stair stepping in the AM and 10 minutes  of brisk walking in the afternoon
* 10 minutes of jogging in place in the AM and 10 minutes of weight lifting in the afternoon
* 2 minutes of Mountain Climbers and 15 crunches in the AM and 15 minutes of jogging in place in the afternoon
* 5 minutes of jump rope and 15 push-ups or 3 minutes of planking in the AM and 10 Hip Bridges and 25 Jumping Jacks in the afternoon
If you’re watching TV, don’t just sit during commercials. Stand up and march in place or climb the stairs, up and down 3 times.
Try not to sit for more than one hour at a time. Get up and move for 5 minutes before you sit again.
My continued Health Challenge as I work to be younger next year:
  • Exercise 6 days a week
  • Maintain calorie intake at 1600 per day
  • Maintain lots of fruits and veggies
  • Maintain a structured week
  • Take one full day for fun activities
  • See family and friends regularly
  • Be fit by the end of the year!

Thanks for joining me once again and for supporting me on my road to fitness.

Please share what works for you. How are you progressing?

Embracing Midlife – Part 2, Live Healthy, Live Long

Mar14

This post was originally written by my friend, Kate MacNicol. She, like me, writes about health, among other topics. This particular post relates so well to my Embracing Midlife series, I thought I should bring it to you. Please visit Kate’s blog for more excellent articles.

One More Reason To Adopt a Healthy Lifestyle

My Mom has dementia and my father-in-law died with Alzheimer’s. Alzheimer’s disease and dementia are cruel diseases that leave people devoid of the person they once were. I look at my Mom and know it’s her body, I recognize the curve of her smile and her small hands so much like my own, but in so many ways it’s not her. She no longer engages in conversation, rarely smiles and I know the day is coming when she’ll no longer recognize me. My dear father-in-law died not recognizing his wife or his children. He died long before his body expired. No wonder Alzheimer’s disease is the second most feared disease after cancer.

We can look at my Mom and my father-in-law and say, well, they’re in their 80’s and this is a normal part of the aging process. But the fact is, in our world of fast food, lack of physical exercise and diabetes rising at an alarming rate, we can expect more people to have dementia and Alzheimer’s at earlier ages. My mom and father-in-law worked hard from the time they were kids well into their senior years and they ate diets very different from the foods we eat now. They got to live long happy lives before their symptoms began and for that I am grateful.

I know I’m always encouraging you to work out and eat healthy but today I’m going to give you one more reason.  To some extent cognitive decline is a part of aging BUT,

science has found we can actually stave off Alzheimer’s and dementia long enough to live without suffering from any symptoms.

Here’s are the steps to living a long healthy life with full cognitive function:

1) Regular, moderate exercise Even if you haven’t been a fan of regular exercise for most of your life you can still join in at mid-life and still significantly reduce the risk of developing mild cognitive decline in late life

2)  Meditate -  this is was an eye-opener for me, meditation can actually improve your mental functioning by increasing the amount of gray matter in areas of the brain that are responsible for many cognitive functions including memory and learning.

3) Maintain a healthy weight – obesity at midlife has been shown to decrease brain volume and a risk factor for cognitive decline

4) Go Greek -  Mediterranean-style diets are heart-friendly and brain friendly – veggies, fruit, nuts and beans along with fish high in omega-3’s have been found to slow cognitive decline and lower the risk of dementia

5) Avoid tobacco –  adults who smoke into midlife are at risk for brain atrophy (shrinkage) and have more difficulty performing tasks that have multiple steps than their non-smoking counterparts ten years later.

6) Spice things up – believe it or not your brain enjoys spices like black pepper, cinnamon, oregano, basil, parsley, ginger and vanilla are high in antioxidants which may help build brainpower. Scientist’s are excited by turmeric, a common spice in Indian curries has been shown to reduce amyloid plaque in the brain.

7) Get checked for vitamin deficiencies -  Often older adults don’t always get the nutrients they need from food due to declines in digestive acids or because their medications interfere with absorption. Vitamin B-12 deficiencies can affect brain vitality and decrease cognitive function.

8) Keep a sense of purpose in your life – people who work or volunteer into their 70’s and keep social ties alive and well are shown to have better cognitive health than their couch potato, reclusive friends.

If you want to know more:

 The Alzheimer’s Prevention Program: Keep Your Brain Healthy for the Rest of Your Life by Gary Small M.D.

 The Alzheimer’s Project – HBO documentary

Has your life been touched by Altzheimer’s or dementia?

Have a healthy, happy day!

~Kate

I thank Kate for presenting such important information. She’s not just saying it would be nice if you do these things to stave off dementia. In fact, I’m not saying that either.

I’m saying…

You need to do these things NOW to stay healthy, alert and live a long life without being a burden on your family and society.

Go ahead. Get mad at me for yelling at you, stomping my feet and demanding you do this. That’s okay. My reward will come when I see you around when we’re 85 years old and you’re still running on that treadmill, or skiing, or riding your motorcycle, or hunting down ghosts and cemeteries, or writing your 100th book, or any of a million other things you’ll be able to do.

Now don’t forget to visit Kate.

So, tell me…when will you begin? Will you go tell your family and friends to do the same? Do you have any other tips for avoiding this or other terrible diseases that are preventable? Please share.

#Hotwriterbods Health Challenge Update

Jan28

Hi everyone!

This is my 60-day update on my health challenge that included a Treadmill Challenge with my friend, Gene Lempp. Gene and I set our own individual goals and agreed to keep each other motivated over the course of 2 months. We also chose rewards for ourselves if we met or exceeded our goals.

My goals were:

  • Walk 30 minutes, 4 days per week at 3 mph
  • Lose 10 lbs

I learned something over these two months that I wasn’t really happy to know. That is, at 59 years old, it takes longer to regain the same level of fitness as you had the last time you were working out regularly than when you were even just a couple of years younger.

Just a few short years ago, if I took a month or more away from exercising, it would have taken me only 2-3 workouts to get back to the same level at which I had previously been working.

This time it took me several weeks. Very disappointing, but a reality I had to face and deal with. The upside is that I don’t intend to EVER take a few months off from exercising again.

There was a time when my son was training me in the gym. Oh I had always had a gym membership, that I used more than not, for 30 years. I knew all the right exercises and how to use all the machines. I owned several books on exercise, as well.

Matt Crittela

Look at that chest and arms!

My son Matt, in the photo, is very fit and muscular and was trained by professionals to get the physique he wanted. So, when he trained me, he used a professional approach and allowed NO EXCUSES. Yes, he had me in tears a few times, but he pushed me to limits I never thought I could reach. He taught me so much about the mental part of physical exercise and I’ll be forever grateful.

It’s truly amazing how much we are capable of, if we let go of our fears.

I’ve tried to carry on in the same vein at home, trusting my body to respond to being pushed harder than it thinks it can go. Guess what? It’s working!

At my age, it’s easy to fall into a fearful frame of mind – worrying about falling, having a heart attack and various other scary circumstances. Looking at getting older makes you think about your mortality and hormonal changes are what give you that old lady outlook on life. It takes presence of mind and a desire to stay young and to fight, what I call, mental aging. I refuse to get old!

If you remember my original post on Marcia’s Health Challenge, my Real Age according to Dr. Mehmet Oz’s Real Age website was 57.3 on December 1st, 2011. Due to the changes I’ve made in my eating and physical activity my Real Age has dropped to 56.9!

I’m younger already, in just a few weeks! Imagine what I can do by my 60th birthday on 12/12/12!

The results of my work toward my original goals are:

1. 3 mph was too fast for me. I changed my speed and began walking 4 days a week @ 2.3 mph. For the past 2 weeks, I have been walking everyday at 2.5 mph. For one week now, I have also been adding a second daily workout–using a walking DVD for 30 minutes.(A total of 60 minutes a day of walking.)

2. I have lost 8 lbs  (not the 10 lbs. I projected) and I have lost 3″ on my waist and hips each.

For the 60 days beginning February 1st and ending March 31st, my new goals are:

1. Gradually increase my speed on the treadmill to 3 mph. Continue walking daily and adding a 2nd walk each day. I am out of town at least twice a month, sometimes more, so I will walk 40-50 days out of 60.

2. I will increase my use of weights doing a 15 minute workout 3 times a week.

2. I have been writing down everything I eat and will continue to do so. I need to balance my intake of carbs and proteins better and find some new healthy dinner choices for variety.

3. I will work toward losing 10 lbs. in 60 days.

4. A fun addition, I will have my esthetician daughter give me a facial at least once a month to improve my aging skin and keep it looking as young as I feel.

I feel good about my progress and have found ways to make it better in the coming months. Getting rid of the initial “oh, my feet hurt”, “I’m too tired”, “I’ve got to get on that treadmill AGAIN?” and the ever popular, “I just don’t have time for this” excuses was the best part of my first month. I have a NO EXCUSES attitude now and nothing can stop me from reaching my ultimate goal of being fit and healthy at 60!

I hope you’ve been practicing some ways to get healthy  in the past 2 months right along with me. Please join me and my friends at #hotwriterbods  on Twitter. Make your own health challenge…we’d love to support you!

How have you been doing the past couple of months? Are you feeling better/different/thinner? Please share your story!

Who wants to join us for the fun of getting fit?

Marcia’s Health Challenge Update #1

Dec31

I know this is kind of cliche’, but WOW! December flew by! So, we’re 31 days into our Treadmill Challenge, Gene Lempp and I, and it’s been a rough month for finding time to take care of myself.  Here’s how it all panned out:

The first 10 days: I was on track with my walking. I had cut out high fats and most sugar. Lost 2 lbs.

On the 11th day:  I found out that we would be moving my mother into assisted living on the 19th. We had one week to pack her apartment. My husband and I traveled to help several days that week, while my sisters and brothers-in-law did the bulk of it since they live in the same town.

Week of 12/12:That week I felt as though I had tougher workouts than the treadmill…bending, lifting, being on my feet for hours at a time. Every morning that I woke, I felt re-energized which said to me that circulation was improved. My eating was good, too.

moving day

image source: google images.com

Moving day: We were at Mom’s new place from 10 am til early evening – moving boxes, unpacking and organizing. The only access to food that I had was a box of cookies my sister brought and the McDonald’s burgers and fries my husband brought in for us.  :(
 
12/20 – 12/25: Baked cookies like crazy to be ready for the holiday, but didn’t eat them! Walked 3 days. Other eating was on target, until Christmas Eve when I had salty ham, cheesy potatoes and cheesy broccoli. It was all topped off with and amazing chocolate bread pudding! Christmas Day was healthier. My stepdaughter made pasta caprese with delicious turkey meatballs (baked-not fried),  salad and cheesecake for dessert. I cut teeny slices of cheesecake for everyone. Maintained my 2 lb weight loss.

12/26 – 12/30: We brought our eldest granddaughter home with us during Christmas break. Walked once this week. Spent most of my time playing with Alexa, took her to a movie, etc. 1 lb.weight loss – even with eating Christmas candy and cookies!

Results:

  • Total of 3 lbs lost for the month. Had hoped to lose 5 lbs.
  • Walked 30 minutes on 11 days on the treadmill. Gene and I had agreed to also count one day when I was packing my mom’s things and he was running around with his girls. We felt we had done the equivalent of walking for 30 minutes. So, a total of 12 days of exercise – had planned on 16 days for December.

How do I feel about these results?

I’m somewhat disappointed, since I should have  walked more this past week. However, I didn’t fail. I worked at eating better and did lose a few pounds. I worked at exercising and do feel more energetic and more flexible.

I know January will be better since I won’t have so many obligations that take me away from the treadmill.

For January, I plan to walk 20 days to meet my 32 days goal. I also plan to have snacks that consist of fruits, whole grain crackers, nuts, etc. Sugars in my diet will be severely reduced so I can meet my 10 lb weight loss goal for the 6o-day period.

Wish me luck! I’ll be checking again on January 29th.

Would you like to join me in the Sugar- Reduction plan for January? Let me know in the comments and we can support each other over the coming month.

ROW80 Check-In – On a Roll!

Oct9

As with the last round, I’ll be checking on Sundays only. It works better for me, since I can spend some time assessing how I’ve done over a week’s time and make adjustments or pat myself on the back, whatever my progress indicates.

I’ve given myself a hefty word count goal this time. I was somewhat stressed at completing everything I vowed to do weekly, so it’s already time to make changes for a more reasonable  set of goals.

You can check out my original goals here.

1. Completing my manuscript’s 1st draft is the most important thing on my list, so that word count stays. I wrote about half of my writing goal but, I also completely re-outlined my novel according to advice from K.M. Weiland’s book, Outlining Your Novel-Mapping Your Way To Success.

I wrote out 49 scenes on index cards. What a feeling of freedom and accomplishment. My husband came into the dining room where I was working at the table and said, “So, it looks like the book is done!” and that’s how I felt. The hard part was done. Now I only have to flesh out the scenes.

 My original outline was not even close to being complete. The new one gives me direction beginning to end. I even came up with some new ideas for scenes that will make the story flow better. All this thanks to a $2.99 ebook and $2 pack of canary yellow index cards!

2. I’m just terrible at keeping up with Twitter. I have to figure out how to get pumped for it. I truly prefer commenting on blog posts, since that is a more meaningful effort for me. I have several friends who tweet for me regularly and I feel badly for not doing the same for them. So, I will get better at this!

I’m on target with my reading and blogging, but will cut my commenting back to 5 comments per day to allow time for tweeting 3x per day.

3. I’m taking the NF outline out of my goals completely to focus on my novel.

Polishing my short stories will change to polishing one of my short stories – the one that is a promo for my book.

I have not yet begun expanding my twitter reach on a regular basis, but that will come in the next weeks.

I am one-week ahead currently with my blog posts. I took this entire weekend to focus on writing my novel, instead of getting further ahead in posts.

Exercise is where I failed big-time. Time gets away from when I’m on the computer and, no matter that I promise myself that I’ll stop working to exercise, I still forget. 

BUT, I have a plan! I have an exercise video loaded in my DVD player which is in my armoir in my office across the room from desk. The remote will take up residence on my desk along with my cell phone. I’ll set the alarm on my phone for one hour intervals and I will get up and turn on the DVD player to exercise for 10 minutes, 5 times a day. Today, however, my hubs and I are planning an outdoor walk for 45 minutes, since the weather is so lovely.

Sometimes it takes me awhile to remember I’m not Superwoman, but I can accomplish a lot of work over the course of a week. Just have to have a workable plan and I believe this is it!

Thanks for stopping by to keep me in line. I’m looking forward to a more productive week coming up!