Every Journey Begins with a Single Step

It is said that every journey begins with a single step, but never more so than when you’re starting a new fitness regimen.  Specifically, for me, this adage has a literal meaning given the fact I’ve decided to try my hand (or foot, as the case may be) at running.  I know what you’re thinking; you’re imagining that I’m some Skinny Minnie who has decided to merely expand her fitness horizons. NOT the case! I’ve been everything from a size 8 (quite respectable for a girl of 5’10”) to a size that is divisible by 8.  I’m currently in what I would refer to as a state of transformation: transforming my mind, body and spirit in order to live a healthier, happier life.  Am I starting out ready to run my first road race? Not in any way, shape or form.  I am at the very beginning stages and if I’m brutally honest with you, I’ll even share the fact that I can’t run so much as a half mile today without having to downshift to a brisk walk.  In order to show you that I’m an ‘every woman’, perhaps some background is needed here.

 In various points in my life, I’ve been a Weight Watcher, a member of Nutrisystem, a close and not-so-personal friend to Jenny Craig, an Atkins protein fiend and I’ve was even prescribed Meridia to aid in my battle of the bulge.  While they all worked, on some level, the results are obviously not a long term solution to the bigger problem.  What IS the ‘bigger problem’? I didn’t have a steady support plan in place to help me to maintain my goals once they were reached.  This is where I think running really comes in to play.

 Why choose running? Well, that’s a great question since I admit my knees are not the best and my cardiovascular endurance isn’t exactly stellar right now… running is something that doesn’t cost any money (important for a single mom), you can do it virtually anywhere, and the health benefits far outweigh the possibility of knee injury, in my mind at least.  Let’s face it: I’m not looking to have the best form, and anyone that has seen me running the indoor track at my gym lately would agree that I may not score high points for grace & form, but for now, shuffling along as I build up some endurance already has me feeling loads better. 

 Prior to starting my little foray into the world of running, I had a hard time getting to sleep, an even harder time getting up in the morning, and a general lack of energy.  Making some adjustments to my diet (I currently love the Fat Shredder diet through Beachbody’s P90x) so I can lose weight while exercising more, I’m already feeling a big difference in my mood, attitude and energy levels.  My thought is this: I’m currently only able to ‘run’ (I use the term loosely) a 15 min mile.  If I stick with this, my time and stamina can only improve.  Once I see improvement, chances are good that I’m not going to quit. 

 Don’t think you can do it alone? Grab a buddy.  My buddy happens to be my 7 yr old son who motivates me in ways perhaps my peers would not.  I’ll be darned if I’m going to let my kids see me quit!  Would I slow down and cop out on a friend running with me? Yes, sadly, the odds are much greater.  If my little squirt is determined to run his first road race with me, I know I can’t let him down.  He has stuck right by my side during our first few 1 mile runs and I hope to keep you posted on how we progress in the coming weeks. If those little legs can do it, so can I!

5 ways to get a cardio workout during your day

Ever have one of ‘those days’, where it’s not enough that you had a chaotic morning at home, heavy demands at work, you spilled coffee on your shirt, then you found out your bank account somehow got overdrawn? Sure, we all have, but did you know that its days like this where fitting some cardio activity into your day can be particularly beneficial? While a day like this may make you FEEL like you’ve already run a marathon by lunchtime, take a step back and make an effort to work off some pent-up steam.
Whenever presented with the choice, no matter where you are, opt to take the stairs! If stairs aren’t ‘your thing’ and you find yourself becoming winded, take your time but keep going at a steady pace. Over time, this will become a much easier task, give your quads a great workout, get your heartbeat right into your target zone, and you may even see the added benefit of some lift in your derriere. When I first started taking the stairs in lieu of the elevator at work, I’ll admit it wasn’t easy but within just a few short weeks, I could engage in a normal conversation going up multiple flights, didn’t have to rest on a landing any longer, and even found myself taking it to the next level and taking two steps at a time as I jogged up to my office. As with any other exercise, it’s all about conditioning; the more you do it, the easier it will get.

Another way to sneak in a bit of additional cardio time in your day is to resist the urge to pull into a ‘prime’ parking spot at the mall or your local supermarket. As a culture, it seems we are conditioned to seek out the best place to park our cars, allowing it to become a game that I’ve even seen turn into road rage as two drivers battle it out for the same spot! Whether you have the newest sports sedan (seems those are the only ones that prefer to park out in ‘no man’s land’ where their car is less apt to be damaged) or a 20 yr old beater, go ahead and park out in a spot that is furthest away from the entrance. You will rack up some additional steps on the pedometer for the day (you ARE wearing a pedometer, aren’t you??) and if you run your errands ‘briskly’, you’ll get your heart pumping in no time.
Use your lunchtime to take a walk, even if just around your office building or the surrounding area outside. Keep a pair of extra sneakers at your workplace to make it easier and have no excuses for not taking your daily walk; it will get your heart pumping, burn some calories from all those office treats that are always being dangled in front of you (that you are hopefully politely declining on a majority of the occasions) but an afternoon mid-day walk allows you to clear your head and return to your job feeling refreshed with a lower stress level. Try it once and you’ll see exactly what I mean; it’s amazing the benefits you feel from taking just a 15-30 min ‘timeout’ to do something good for yourself.

Take your dog for a walk! There isn’t a dog on the planet that ever gets sick of being walked and the benefits to you are obvious. What’s better than bonding with Man’s Best Friend while getting some exercise for both of you?
Join an exercise class, whether it is a formal class at your local gym, or a runner’s club, a biking group… anything that will help keep you accountable for getting some cardiovascular exercise in your day. Working out with others is motivating and keeps you honest, providing opportunities to make new friends that may be in the same boat you are. It’s good to hear someone else say the dog threw up as they were headed out the door on the way to work and they spilled coffee on their shirt before they even arrived at the office.

Fading Glory? Or Aging Gracefully?

 

Fading Glory? Or Aging Gracefully?

Today’s essay is a bit different from anything I have written before. Everything I write in this article has been kicking around the inside of my brain for weeks, months, dare I say a few years, and it’s not getting any better. It is now that I look to you, my faithful blog followers, to please consider the following, feeling free to share similar experiences you may be going through as well.

While it seems strange to write, and even more surreal to hear spoken out loud, I am in my late 40’s, and nearing 50. Yes, 50 years old. Not 50 dollars, not 50 pounds, but I have spent nearly half a century on this Earth. While the number itself does not bother me, as it does some, the transformations my body is going through is quite bothersome both mentally and physically. From an early age, I was always very athletic, playing baseball and football on a both a collegiate and professional level, while taking pride in the shape I was in and the strength, stamina and speed I had. So far this sounds not so unusual, I know; we’ve all had our ‘hey day’ where we were at the top of our game and in the best shape of our lives. While many find that entering into middle age is the best time of their lives; a time to rejuvenate, focus on health and fitness in hopes of extending life expectancy, I find myself in a different category at the present time (but with any luck, you will see a post a few months from now where there has been progress and transformation taking place).

After having suffered various athletic injuries and had a near-death car accident or two, I have now come this far to find myself lacking energy, struggling with chest pains (yes, they’ve been checked out and I was told it was stress) , stomach & digestive maladies, constantly tight, aching muscles, routine headaches…. I think you get the picture. What I don’t ‘get’ is how I got this way. I am someone who, just a decade or so ago was out to conquer the world… I was braving wild rapids, trekking across the globe to make it to Everest, spending much of my time as a dive master off the beautiful coral reefs in the state I call home. I love the water; being out on the open sea with the warm salt water spray leaving a trail behind me as I head to my favorite fishing grounds. I am at total peace in the water. When I’m diving, the problems of the world are left on the surface, with nothing but captivating creatures and awe-inspiring formations in an underwater world where time ceases to exist (well, okay… Keep an eye on the O2 left in the tank, for sure, but you know what I mean).

Now that I am dealing with all these injuries and age-related consequences, I find myself depressed. Depressed that I have weight to lose and it’s hard to come off at this age; particularly when I have the legs of a 20 year old but carry all my weight in my stomach. I’m now very hesitant (I sometimes even use the word ‘scared’) to dive and do what I love most, for fear I could have a heart attack. I can’t walk up a flight of stairs without feeling winded!

I know all you fitness buffs out there will say “cut back on your portions, what are you eating, are you drinking lots of water, are you exercising….?” The answer to all of these questions is a resounding “yes!” which is what makes this all so frustrating. I like to walk; I load a book on tape onto the iPod and take walks along my favorite bays or a bike through the Everglades. I bought a Wii Fit, a Wii Active; a recumbent bike for the road that I thought would put the least amount of stress on my injured neck/shoulder. I’ve joined gyms; standard gyms, gyms that offer spinning classes, boxing gyms. I love to turkey hunt and scout the woods prior to opening season, but now even that is something I won’t do alone, for fear I could experience problems in the woods.

My question to everyone out there, and please DO reply to this post, is this: What have you done, or do you currently do to either deal with ‘old sports injuries’ / ‘old age’, or to KEEP yourself healthy and strong as you advance in years? Do you know of anyone that has been an inspiration to you, who has helped you along the way? Please tell us your story, so we can ALL continue to be ‘out there’ doing what we love to do most… Spending time in the Great Outdoors and having a high quality of life.