Stepping Away from the Edge

Working on . . . my Fitness

Staying in shape is easy for me; it's part of my routine; it's my lifestyle.  But I know it isn't easy for everyone.  Fitness is a hard habit to adopt!  It takes a lot of dedication and commitment to stick with a fitness regimen when it's NOT something you love; when it's not something you're comfortable with.   I know . . .I see the January People sign up at my gym every year.  I see them crowd the cardio equipment and disrupt the running track and cause jams in the pool.  And then, sadly, I see most of them disappear before the end of the month!

Today, Carole has us thinking about Ten Tips for Sticking With Your Fitness Routine -- a great topic (especially if you need a little push to keep going with your January fitness goals!).  I've been a cheerleader for many of my fitness-seeking friends over the years -- and here's what I usually tell them:

1. Find a fitness activity that suits YOU.  If you can find an activity that you can actually LIKE doing, you'll be much more apt to do it - and to find joy in it.  When I was a kid, I loved dancing -- so it makes sense that I still find joy in dancing.  If this is true for you, find an aerobic dance class -- or try Zumba or step aerobics or something where you can move your body to music.  If you liked playing in the water, try a water exercise class or swim laps.  If you liked racing your bike around the neighborhood, try a spin class.  And if you like curling up in ball to watch tv or read books, try yoga!  Just think back to things you liked to do as a kid -- and find a way to translate that activity to a fitness routine.  Because that kid is still there -- waiting to move again!
2. Work out in a convenient location.  If you have to drive out of your way to get to your gym, it will be easy to opt out of going.  Check out the gym options close to either where you live or where you work; it's all about convenience.  Make it EASY to get yourself to the gym!
3. Listen to your body.  Know that there will be pain involved in getting yourself in shape.  Learn to tell the difference between muscle aches and stiffness -- and injury.  You don't want injuries to sideline you --- but you also don't want normal aches and stiffness to stop you from moving forward either.  There are ways to modify most exercises and fitness activities to accomodate all types of injuries and disabilities.  Yeah, none of us are as young as we used to be -- that's for sure!  But we can still get moving -- at the level and pace that's right each of us.
4. Figure out the way you like to exercise.  Do you like social aspects of exercise?  Try a class.  Do you need structure  . . . and a kick in the butt?  Hire a personal trainer.  Do you need peer pressure to keep you moving?  Find a workout buddy.  If you match the setting/surroundings to your preferred way of working out, you'll be much happier and more likely to keep at it!
5. Make working out a priority.  I schedule my workout times on my calendar as if I were scheduling an appointment or meeting.  And then, I schedule other things AROUND my workouts. 
6. Give new things a chance.  If you haven't worked out regularly for awhile, my guess is that you're not going to love it right away.  Lots of people quit before they even start to feel the benefits of their hard work.  So, accept that you won't like it right away . . . but that you might with enough time.  A couple of years ago, I wanted to add something different to my fitness routine -- to kind of shake things up again.  I decided to try spinning -- which looked just stupid and pointless to me at the time.  I figured I'd hate it, but I made a deal with myself:  I told myself I had to try it 6 times before I could decide whether I really hated it.  By my third spinning class, I was turning the corner, and by the sixth, I was sold.  I've been spinning 2 or 3 times a week ever since.  Give new things a chance - try them enough times to get over the initial discomfort.
7. Wear the right clothes.  I'm not talking about fashion here -- I'm talking about function!  Invest in a good, supportive pair of shoes -- appropriate for your chosen sport -- and keep them available ONLY for working out.  A supportive, comfortable sports bra (that fits!) is a must.  And shirts, shorts, and socks made of wicking materials will keep you comfortable during your workout.  (Nothing feels worse than cotton t-shirts and sweatpants that sop up the sweat and weigh you down.)
8. Set your own pace -- but put push yourself.  Set goals.  Use a journal.  Or an app.  Chart your progress.  Reward yourself.  Don't compare yourself to other people -- this is your individual journey.  
9. Find some cheerleaders.  It's easier to keep going, even when you really don't want to, when you've got some friends cheering you on.  Find the support you need -- people who will follow your progress, encourage you, and kick you in the butt when you need it.  (And avoid those who want to pull you down . . . to sit on the couch with them. . . and just, well, not go. . .)
10. Use music. When I work out, I like classes with good music that makes me keep moving even when I don't want to.  And I like it LOUD!  When I'm not in a class, I have my iPod workout playlist handy.  Songs can inspire.  Remember Rocky?  Yeah.  Music.
11. (Sorry.  Can't help myself)  Don't be afraid to sweat!  Work hard.  Push yourself.  SWEAT!

Mostly, remember that it takes a long time to develop good habits.  At least 21 days, they say -- but, when it comes to a commitment like fitness, it tends to take longer. 

Just do it!

(And if you want a virtual cheerleader, let me know.)

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Let's Get Physical!**

I am sort of a workout fanatic.  I visit the gym nearly every day, and I work hard when I'm there.  I usually do a high-intensity aerobic dance class a couple of times a week, a spin class twice a week, and a kick-boxing/hip hop class once a week.  These classes all come with music  -- and it's all about the beat.  Loud, lively, catchy-tune kind of music. . . that makes you want to work harder, jump higher, and just ignore the pain. 

That's what workout music should do:  Inspire . . . keep you moving. . . and dull the senses!

I have a workout playlist on my iPod -- songs I can listen to when I'm working out without a  built-in soundtrack provided by a class.

What are my 10 Favorite Workout Songs?  Let's just look to my playlist. . .

1.    Song 2 -- by Blur

2.    Walk This Way -- Aerosmith

3.    Fighter -- Christina Aguilera

4.    Learn to Fly -- Foo Fighters

5.    Look Around -- Red Hot Chili Peppers

6.    Smooth Criminal -- Alien Ant Farm

7.    Even Flow -- Pearl Jam

8.    Lose Yourself -- Eminem

9.    Mysterious Ways -- U2

10.  Born This Way -- Lady Gaga

How about YOU?  What songs do you like to listen to when YOU work out?

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**  NEVER.  Not in a million years.

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Getting Old

Soundtrack. . .

 

I like living in a climate where there are four distinct seasons.  I actually like them all.  Even winter.  I like snow (the more, the better actually); I don't mind cold temperatures (I have plenty of wool); and I like "hibernating" inside for a couple of months.

But, man, January is a drag!

I know it has 31 days . . . same as July.  But doesn't January seem to stretch on forever?  In a way July never does? 

The grey, dreary skies.

The freezing rain on top of melting snow.

The piles upon piles of dirty, melting plowed snow.

The ice.

The ice.

The ice.

And, perhaps most annoying of all, the January People at the gym!  I'm so ready for the January crowd to give it up and stay home.  Quit hogging the cardio machines I like best.  Quit slogging around the track.  Quit jamming up my Zumba class.  And, for the love of Pete, quit filling my Spinning class before I make my reservation!

(This was my gym parking lot last night.  See that building waaaaaay in the back?  That's the gym.  The huge parking lot is always packed in January. )

So. . . January?  You're a fine month and all.  But you're getting old.  I'm ready for you to end.

Trudging Along

Jenny and I go for a two-mile walk every day.

Although we used to walk in the evenings, we have recently switched to early morning (hello, 6 am!) wake-up walks.  I actually like getting up early and going for a walk.  It gives my metabolism a kick-start and begins each day with action.  And Jenny LOVES to go for a walk . . .any time!

Walking safely -- on dark, icy, unplowed, snow-covered streets (no major roads for Jenny and I) -- is a challenge in the winter.  We have plenty of warm clothes (even Jenny has a sweater and a jacket), Jenny has a flashing red light that attaches to her collar (it's sort of like walking with a police cruiser in full flasher, but it works).  But, still, I was always a bit leery of slipping and falling.  I was never able to walk at a confident, work-out style speed.

Until now!

(Sorry for the grainy pictures; it's dark at 6 am!)

After years of wondering if these would work, I picked up a pair and tried them out myself.

They stretch on over any pair of shoes or boots.

And they work!!!!

They really do make it feel that you are walking (or running, apparently) on dry pavement!  So now, instead of feeling like a Weeble (remember them?  "Weebles wobble but they don't fall down!") as I walk, Jenny and I can trudge along at a good, fast, work-out pace and work up quite a sweat to start our day.  Even in deep snow.  Even on ice.  These little contraptions have just become one of my favorite things!

If you walk in the snow, or on snow-packed or icy roads, give these a try.  For a relatively small investment (under $20), you can feel a lot more solid.  You'll be trudging right along -- just like Jenny and I!

Friday Round Up: Weekend Edition

I'll just start off today's post with this little guy I found in my garden today. . .

He's working so hard, despite the season!

Me, too.  Working hard, that is.  I'm adjusting pretty well to working full time.  It helps that I enjoy my job and like the people I work with.  I'm still finding time to do most of the things I like to do . . . knitting, reading, cooking, walking Jenny, blogging.  I'm having a hard time, though, finding a way to fit my workouts into my life!  I used to swim a couple of times a week, take a dance class, and do pilates -- all in the mornings.  I tried to swim earlier in the morning.  Ugh.  It's just so hard to drag yourself to a pool. . . with all of your gear and clothes. . . at 6:00 am.  I'm having a problem getting motivated for that!  And I tried the treadmill and eliptical routines.  Ugh.  I'm having a problem with the boredom factor, even WITH my iPod.  I'm going to try Zumba next week -- it meets in the evenings.  It might be a good substitute for my dance class.  I'll figure this out, eventually!  (Just going to have to cut down on the Ben & Jerry's in the meantime. . .)

I'm also re-thinking the way I blog.  I usually try to . . . say something. . . each day of the work week.  I think I'm just going to go into a more free-flowing routine.  Maybe my Friday Round Ups will become. . . Weekend Round Ups.  Maybe Ten on Tuesday will be . . . Ten on SOME Tuesdays.  I'm not so sure what will happen.  But I don't want to give up the blog.  (I also don't want to be trapped by the blog!)

I just finished reading Nicole Krauss' new book, Great House.

Oh, man.  It's another five-star book!  I adored her last book, History of Love.  This one is just as good -- although I don't think it's quite as moving.  While I had to stop reading - frequently - just to gasp, or think, or re-read - I didn't cry (or even feel like it).  The book is about loss, and loneliness, memories and family connections, dealing with being . . . left.  (In hindsight, it may not have been a good choice for me to read just now -- when Erin has decided to move even farther away after she graduates in May; when I've had enough time away from him to discover I actually DO miss having Brian around; when Tom is away in Mumbai.  Just sayin'.)  Anyway.  It's an excellent book. 

I've been doing some knitting. . .

It's Bonne Marie Burns' Mondo Cable Vest.  I'm making it in honor of my fav Project Runway designer, Mondo!  (That's really not true; it's been in my queue for a long time.  But I am in the Mondo-corner for this week's PR season finale!)  The knitting is easy and quite relaxing.

I'm ready to be inspired. . .

My favorite issue of the year arrived in my mailbox yesterday.  I plan to sit down with a cup of tea and. . .well, drool. . . later this afternoon.

And check this out. . .

Last week when I was dropping Brian back on campus (after his fall break), I stopped in at one of my favorite Holland downtown shops, The Bridge.  This is such a cool store -- it's a 100% Fair Trade shop, featuring jewelry, scarves, baskets, art objects, and unique handmade gifts from over 35 developing countries.  I love the interesting things they carry.  I visit often -- and this time, I came home with this wonderful necklace and earrings.  Fun!  (If you're ever in Holland, be sure to drop in!)

Have a great weekend!

Hey! Hey! We're the Monkees!

Every Monday, Wednesday, and Friday morning, you can find me in a high-impact aerobic dance class taught by Killer Kathe.  Now, Kathe is no Young-Think-in-Spandex; she is, though, THE Poster Child for Fitness-Over-50.  Kathe is in her early 50s, she's fit, she's active, she's creative, and she's a little bit crazy (actually, once the endorphins kick in, she's a LOT crazy).  It's a very fun class - a full hour of high impact cardio complete with jumps, spins, and kicks.

The rest of the people in my class are an eclectic mix.  Mostly, it's women - about my age, but there are a surprising number of men.  Lots of my classmates are retired; some work in health care-related fields, so have flexible hours; but a lot of us are stay-at-home-moms who just never quite found full time employment as our kids grew up.  We've all been dancing together for a long time, so we tend to be a pretty fit group.  We have fun together, we care about each other, and we laugh a lot -- AFTER working up quite a sweat.

Today, during the cool down portion of the class, Kathe had us do something she does every now and again.  She had us all line up at the back of the room to do the "Monkee Walk."  Now, I know that many of you who read this blog will know EXACTLY what that is. . .  but, just in case you don't, here's a quick tutorial:

(Hint: The "Monkee walk" happens at :05 of the video clip.)

Anyway, Kathe has us do this every once in a while, and we all know what she wants us to do.  Today, though, one of my fellow class members - Beth - turned to me afterward and said, "I don't think that's really how monkeys walk, do you?"

My jaw dropped.  She had never heard of the Monkees.  She thought it was the "monkey walk."  She is 35.

We're the young generation. . .and we've got something to say!!!!!

Writing Them Down: Everything Else

"Map out your future, but do it in pencil."  -- Jon Bon Jovi

Earlier this month, I decided to write down my goals for the new year -- in my blog.  I really do think there's something . . . magical. . . about writing your goals down.  And sometimes I think it helps to share them in a public way.  Built-in accountability, you know?  (But I do think it's okay to use a pencil!)

So.  Since it's already the end of January, I decided I better get this goal-setting wrapped up.

"When solving problems, dig at the roots instead of just hacking at the leaves."  -- Anthony J. D'Angelo

 

My personal gardening goals for 2010 are:

1. Renovate the big bed in the side yard near my driveway.  (Now that I've finally admitted that my long-wished-for "cottage garden" just isn't going to work in that location, I need to find the plants that will!)
2. Incorporate more vegetables and herbs into the existing beds -- and add containers.
3. Expand the pond (but only slightly. . . don't worry, Tom.  Not much digging!)
4. Add a swing to the pergola and get some new patio furniture.
5. Thin out some of the overgrown plants and participate in plant trades with other gardeners.
6. Start thinking about renovating the shade garden; gather ideas.
7. Begin worm composting!

"Success isn't a result of spontaneous combustion.  You must set yourself on fire."  -- Arnold H. Glasow

 

My personal health and fitness goals for 2010 are:

1. Stay the course.  I've developed a good fitness regimen -- I need to maintain the program.
2. Up my swimming mileage to 2 miles/per week by June.
3. Drink more water!
4. Focus on mindfulness - living in the moment.
5. Practice meditation.
6. Continue taking Jenny for a walk every day -- regardless of the weather.

"Of course I'm ambitious.  What's wrong with that?  Otherwise you sleep all day."  -- Ringo Starr

 

My personal reading goals for 2010 are:

1. Always have a novel going!
2. Read a "classic" at least every 3rd book.  (On the list for this year: "The Awakening" and "Dracula", for sure.  Quite possibly "Anna Karenina."  And definitely something by Dickens.)
3. Read at least one of Charles Dickens' novels ("Great Expectations"?  "David Copperfield"?) because I never have, and I want to give it a try.
4. Read at least two non-fiction books (other than gardening or knitting books).

"The question isn't who is going to let me;  it's who is going to stop me!"  -- Ayn Rand

 

My personal miscellaneous goals for 2010 are:

1. Do something with my photographs (like framing. . . or notecards. . .).
2. Put together a great scrapbook for Brian as he graduates from high school.
3. Paint and organize the mudroom and laundry room.
4. Use things up before replacing; repair when possible.
5. Take Jenny to the "advanced" obedience training class and continue to work with her.
6. Think twice (or three times) before making purchases; limit impulsive buying.
7. Do whatever I can to reduce my "carbon footprint."

Okay.  That's it.  They're written down.  In pencil!

"Don't say you don't have enough time.  You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein. "  -- Life's Little Instruction Book, compiled by H. Jackson Brown, Jr.

January People

"Motivation is what gets you started.  Habit is what keeps you going."       -- Jim Ryun

I have a lot of habits.  Some good; some not so good.  One of the best, though, is my fitness habit.  I was active as a kid -- swimming, dancing, gymnastics, skiing, pretty much any sport-without-a-ball -- and I remain active now, as a grown-up -- swimming, dancing, pilates, yoga. (Still avoiding sports-involving-a-ball, though).  I belong to a gym. . . a really nice gym, actually. . . and I use it nearly every day.

But I hate January.

Right after the start of the new year, every year without fail, the January People arrive at the gym.  They are Motivated.  They are Ready.  They are Bursting with Resolve. 

And I want to support them.  I really do.  I love being fit -- and I want to share the Gospel of Fitness with everyone.  I know how hard it is to move from Motivation . . . to Habit . . . especially when it comes to fitness.  I want to be their cheerleader.  I want to be supportive, and smile, and say "you-can-do-it."  I do.  But.  Sometimes it's hard in January.

Because, suddenly the parking lot is overflowing.  And my "usual" February-through-December locker is being used.  And I can't find a spot for my yoga mat on the floor.  And the track looks like an obstacle course.  And all the cardio machines are full.

I try to keep a good attitude.  I try to be happy that so many January People are stepping out on their personal fitness journeys.  And, besides, I know it's temporary.  They're January People, after all.

But really, what I want to do is give advice.  I want to say. . . find the fitness activity that makes you happy; the thing that makes you want to come back and do it again.  I'd like to pull January People off to the side and tell them. . .

Maybe lap swimming isn't your thing --- since you obviously don't want to get your hair wet, and you can't swim half a length of the pool without grabbing the lane rope to "rest" awhile.  Maybe you would feel better trying the gentle water fitness class?

 

Or. . .maybe you like to dance -- but the 60-minute high-impact aerobics class might not be the best place for you to start. . . especially since you haven't exercised in several years.  Sure, Kathe-the-Killer is a great teacher, and she can teach ANYone to dance, BUT the pace of this class is intense.  For 60 solid minutes.  And, frankly, I'm worried that you will be injured if you keep bending down to tie your shoes (again and again), or if you keep going left. . . when the rest of us are going right.  Maybe you wouldn't have to tie your shoes quite so often in the low impact cardio burst class?

 

Or. . .maybe you've heard all about the calming, soothing benefits of yoga -- but, trust me, bursting out into fits of giggles whenever the instructor says "downward dog" is not relaxing for any of us.  In fact, when she suggests that you "sink into child's pose" whenever the practice becomes too challenging for you, she is, in fact, talking to you.  It's very distracting to the rest of us when your arms are windmilling about. . . and you're moaning "whoaaaaaaaaa" through all of the balance poses.  Maybe the gentle stretch class would help you get your bearings.

You see, I'm not really a Snarky Gym Person.  It actually warms my heart whenever one of the January People become one of the February-through-December People.  I just hate the filtering process.  It's painful for all of us. 

My real message here - for all January People - is to hang in there.  It's so easy to give up on fitness -- especially if you start off in the wrong place.  Find the class or piece of equipment or technique that works for you - preferably one you really enjoy - and start slowly.  If you have fun and feel good about your fitness activities, you're much more likely to turn that Motivation . . . into Habit.  There are programs for every level of fitness.  Start easy.  Work your way up.  Challenge yourself -- and succeed.

It's almost February. . .

The Ultimate Peter Pan

Have you ever heard of the Peter Pan Syndrome?  The term is usually used in a not-so-positive way to describe men who can't quite (or flat-out refuse to) grow up.  Like Peter Pan.

Meet my husband, Tom.

Now, I would never accuse Tom of suffering from Peter Pan Syndrome!  He takes his roles as a parent, life partner, and contributor-to-work-and-life very, very seriously.  He is, most definitely, grown up.  With one exception.  When it comes to sports and games, Tom has his feet firmly planted in Neverland!

Tom has always been an athlete.  He ran track and cross country in junior high, high school, and college.  (In fact, he's still running!)  Here's a very old photo of Tom running when he was in college.  (At least, I think it's college -- because that's the Boise State University stadium (before the grass was blue).  But he has on his old high school singlet. . . so I'm a bit confused.) 

Besides the running, though, Tom likes sports of all kinds.  Over the years, he's played softball, baseball, football, basketball, soccer, ice hockey, disc golf, and Ultimate frisbee.  He skis.  He works out at the gym.  He's always challenging himself with new sports -- this year, for example, he discovered curling!

Three years ago, Tom decided that he'd like to get involved in the Ultimate disc league here in Kalamazoo.  Now, mind you, Tom hadn't played Ultimate since his grad school days --- almost 30 years earlier!  He was on the cusp of his 50th birthday.  But. . .Neverland called!

You can find him on Wednesday nights now, playing in the KUDL competitive league.  Most of the folks that play in this league are in their early-to-mid 20s --- closer to our daughter's age.  There is an extremely talented 12-year-old on one end of the Bell curve. . . and then there is Tom, at 50, on the other end!  I don't think, though, that the other players know that Tom is 50!  I'm sure it's obvious that he's . . . old.  But I think they'd be surprised to find out HOW old!

In fact, once Tom asked one of his teammates who a particular player on another team was --- and his teammate described this other player as "that old guy, over there."  That "old guy" is 28!  I'm pretty sure they have no idea that Tom is . . . old enough to be that "old guy's" dad!!!

Living with an athletic Peter Pan has had a huge impact on my own thoughts about growing older -- and taking care of myself.  I've folded many of Tom's attitudes into my own, and these attitudes have served me well as I went through chemo and now. . . as I figure out how to be a survivor.  Tom has shown me that you don't need to be defined by your age -- or your disease.  He's demonstrated that, when things get tough, sometimes you just have to grit your teeth, dig deep, and push through.  He's taught me the importance of setting goals, finding fresh activities, and the value of rest (and proper stretching!).

I'm lucky to be along with him in Neverland. . .

 

of course, I do have to keep up!

The Joy In It

Okay.  I'm just going to have to admit it.  I'm a fitness freak.  I've already proclaimed my love of yoga, but now I need to admit that . . . I'm at the gym every morning.

We have a membership at a really great gym -- and it's worth every penny for our fitness-minded family.  I work out best in a group, and this gym has great classes and terrific instructors.  My favorite class is a high-impact dance aerobics class taught by Kathe-the-Killer.  For 60 non-stop minutes, she has us dancing our way to fitness with complex, well-choreographed, constantly changing steps.  She is fabulous -- I swear, she can teach ANYone to dance, and she makes us feel like we're in a music video.  I also take pilates from Sandy-the-Sadist, and a core/strength/cardio class from Evil-Sherri-and-her-Minions.  Great classes.  Really great.

I used to think that staying in shape was a hedge against health issues, and that was why I was so committed.  Then, I was diagnosed with lymphoma and it rocked my world (in lots of ways).  In fact, when my doctor explained my diagnosis and treatment plan, my second thought was What about my workouts!  (The first thought was What about my hair!  It wasn't until my third thought that I wondered Will I live?  It takes a while to get your mind around a cancer diagnosis.)  I felt so betrayed by my body!  I was determined to continue working out, though, through my chemo.  It didn't work out that way.  Lack of energy, extreme fatigue, and a dangerously low white-cell count kept me out of the gym for several months.  When I was finished with treatment, and had been given the go-ahead from my doctor, I headed back to my classes.

It wasn't easy, though.  I was in terrible shape.  By the end of chemo, just going upstairs in my house made me short of breath, and walking my dog around the block (not even 10 minutes) was a major undertaking.  How could I ever make it through one of Kathe's dance classes again?  But, I tried anyway -- and got incredible support from Kathe and my gym buddies.  They welcomed me back, encouraged me, watched out for me, and even got me to take off my scarf weeks before I planned to.  And, you know what?  It was not all that long before I could make it through one of Kathe's classes!

While I'm still feeling pretty vulnerable -- because my body DID betray me -- I'm also understanding that my fitness level going IN to chemo helped me recover quicker AFTER chemo.  Within a few months, I'm pretty much back to my same fitness level as before.  Only now, I've realized something else.  Fitness isn't JUST a hedge against health issues.  It's a whole lot more.  One day, in Kathe's class, when I was beginning to feel stronger again, we were doing a step that's always been a favorite of mine.  It's a kind of step-back-turn-and-spin-spin maneuver.  While we were doing this, Kathe instructed us to "stretch out your arms and feel the JOY in it!"  And I did.  I got tears in my eyes.  I felt the JOY -- of moving, of spinning, of being back.

 

I'm off to the gym.  To jump and spin and twist and leap and stretch.  For the JOY in it!