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Yesterday was my birthday.  It was a day of mixed emotions and feelings as birthdays normally are for me.  My wife remembered as did many of my friends on Facebook.    My son remembered by giving me an extra special dose of a hard time.  My mother chose to be mad enough with me not to call so I had to deal with those emotions.  Then at work the usual happened, I fell through the crack of the usual card and well wishes system we have there.   All in all it was a very normal day, some sweetness, some sorrow and a lot of gratefulness for the good things in life.

But this morning I am reflecting on my own age and where I am.  I am coming up on the first year anniversary of my 100 pound weight loss.  The middle of April last year I went back to eating what I wanted and how I wanted.  I looked at that this morning and realized after another year in my life I am in better shape than I was 30 years ago.  I can do things that I couldn’t do physically and mentally.  I am stronger all the way around.  I have given myself the gift of life and as a weight loss coach I am able and willing to give it to others.

This time last year I felt like I had arrived.  I had reached my big goal in life.  Now I realize I am just getting started.  This month alone I started working with three new health coaches.  These people will join me in making a difference to people.  Being there with them in a journey that can often challenge people to their core.  The rewards are there each step of the way but it often feels like a hill that cannot be climbed.  It is great to walk side by side with some one and say, of course you can do this, look how far you have come already.

Today then I am grateful for all the new friends I have.  I am grateful for my journey even when that last step might seem a bit harder.  And I am grateful that my spirit has moved me in the direction it has.  I can’t express the joy I have being involved with so many good friends and people that are taking on the same journey.  Optimal health is a journey, weight loss is just a beginning.   Loosing weight is just the start of the search for better health and happiness.  Come and join us!

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Looking back this week I notice that I miss the excitement of the Olympics. There are always such great stories of human triumph that come from the many participants from the various countries. This year’s Olympics where no exception. The women’s figure skating championships by itself, was enough to get even the toughest heart to shed a tear or two. (me I was a big baby)

I can’t imagine the pressure felt by the medal winner from Korea that had her whole country behind her as long as she won. If not she would live in shame before he whole county. And I get nervous talking in front of people. She not only gave a stellar performance but she went out on a limb to woe the judges. Just one piece of bad ice could have tumbled her hopes for the gold but she went all out.

Then there was Canada’s skater who won a medal even though her mother had died there just two days before her performance. I can’t imagine the courage and discipline that it took just to suit up and put her skates on. When she blew that kiss to her mother in the heavens I was weeping and touched.

I waited for a while to write this to not distract from their time in the spotlight and to think about what it took to do those things that most of us think of as superhuman efforts. I believe it has everything to do with vision and goals. You see both young ladies had the vision to be skaters and win from a very early age. Both had to put in hour after hour of practice. They sacrificed friends, family, and time to be everyday normal kind of people to do something that takes a committed effort and persistence.

This meant that when it came time to reach their goal, they knew that they could not stop. They had to go on and do what they had come to do. That would be to give their all. I heard that story told throughout the week by many athletes. No matter what they achieved they walked away giving it everything they had. That to me is true inspiration!

What if each of us gave our lives the best we had to offer each day. Does it have to be hours and hours of practice or working towards some endeavor? Or can it just be the best we can do that day to improve ourselves and our situation? See effort looks different for different people. I remember when it took effort just to walk up the stairs. It took effort not to give up. It took effort to even keep any hope that life could change. But, when I watch the achievers I am reminded that nothing achieved comes without effort. And much of the time the effort is always rewarded.

Take a moment out today, ask yourself what one thing you would change about yourself if you could. Then find a way to change it. Olympians use trainers and coaches. They don’t do it on their own. Together as a team they reach for their ultimate “perfect performance”. They got at it again and again, doing a little better each time at whatever they do. For some they come away with a medal, for some they just come away knowing they have to do better next time or they had some bad luck during the competition. All of them can come away knowing they gave it their best and got to participate in a competition that very few can qualify for.

Where will you compete? You will you inspire? Whose life will change by something you decide to do? I can say I will never win an Olympic medal but already this year I have done things I never thought I would be able to do. This year is still young and perhaps there is at least a medal or race that I can run for my age and win. Perhaps all that I will ever take away is knowing I gave it my best, and that my dear readers is always enough.

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This last week was the first time in months that I was feeling so bad I had to take some time off from work and workouts.  I came down with a cold or flu and just before that I had pulled something in my back during one of my last weight trainings.  Reminder to self remember to stretch more.  So imagine for a few short moments coughing and sneezing with your back spasms that would normally bring me to my knees if I could just get out of bed.  That was just two days ago and this morning I was back up and walked out 2 miles.

No, I am no superman.  I did have to dig in and find that hero I wrote about recently. I had to get back at it as soon as I was able.  Why you ask?  Well because it was the workouts and the weight loss that turned what would have been a full weeks worth of illness to just half a week.  That’s right my recovery was faster because my body was stronger.  It wasn’t hauling around an extra 100 lbs.    It was not in the constantly worn down condition of no sleep and no reserves.  When I got back there where still people out from the same or similar bug.

A storm over the Grand Canyon
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I went and got my back adjusted as I had gotten it out of alignment.  Feels much better today.  Again a recovery that would normally take a couple of weeks before I would even think of going back to working out.  In talking to the chiropractor we talked about recent vacations he had taken this last year and I commented that I used to think that action, fun-filled things like hiking and snorkeling where out of the question for me just one short year ago.  That this last year I had hiked the Grand Canyon for the full day and loved every minute of it.  I look forward to my next tropical vacation where I can get back in the water and enjoy the fish and swimming without feeling like I was going to run out of breath.

To answer the question I used for the title, I realized on my walk this morning that the way to recover is to start back at it.  It doesn’t matter if it was illness or lack of weight loss that slows us down.  It doesn’t matter that we are discouraged or feeling a bit let down.  It matter how we overcome that feeling.  It matters that we do what we can do.  Last week it was keeping the hands out of the chocolate jar at work.  This week it was going for a walk rather then slacking another day.  All of it based on choices that stacked up over this last year that made it even possible to do it in the first place.

That’s right loosing weight and working out made me stronger and recovery was faster.  Small price to pay to have along with it more energy and determination to keep going.  What goal are you working on today?  What are you willing and able to do to get there?  Think about it and DO Something about it today!

 

Doing long runs or walks can often be hard to do for a lot of reasons. First you might not be able to spend the time to walk or run for 60 mins in your day. Add to it that if you workout in a gym you may find yourself easily bored after 15 mins on a treadmill or elliptical machine. At the same time you want to speed up your weight loss or work on your cardiovascular health.

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Here is something you can do to get more out of your workout and reap the benefits that time allows. Lets stat with the assumption that you are just beginning this idea on how to workout and get more out of you time. I going to start with the idea of interval walking. The idea can be applied to treadmill, elliptical or just in your neighborhood. The idea behind it is the same. The results are that you can pack into 20 mins what would maybe to take you an hour or more to do at a steady pace.

  1. Start with a warm-up pace at 3-5 mins. This should be just easy pacing to get your muscles warmed up. Make sure you do some stretching before you start!
  2. Alternate with short burst of around 75-85 percent of your maximum effort  It can be anywhere from 15-60 seconds.  Longer periods later as your endurance increases.
  3. Remember the more intense you push to give yourself a longer recovery time between bursts.  The goal to be ready to give it your best on the next burst
  4. Do this for 6 to 12 bursts with recovery times in between.
  5. Cool down for 5 mins.
  6. Enjoy the additional metabolism boost and the great cardio workout you just did!

This will give you a great aerobic routine, increase your fat burn and can be easily adjusted to your current fitness level.  Watch your heart rate and keep in mind any advise you are getting from your doctor as to your intensity of exercise.  I think you will find that throwing in an interval training one to two times a week helps you get more from your time spent in working out.

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Ok before I lose you on the title bare with me for a couple of paragraphs.  This will be my second set of holidays since I started my weight loss journey in Boise, Idaho.  We still live for the holidays and family gatherings.  Still, I have lost weight during the holidays and still enjoyed my meals with family and friends.  I believe these hints will not only help you stay away from adding on a “holiday bulge”, but they may even help you maintain your current weight or loose some.

  1. On the chosen holiday.  Eat all day! See I told you some of them you would like.  Now beware though there are some guidelines behind this suggestion.  First of all keep it down to like 6 meals that day.  Notice I did not say 6 full meals, after all I don’t want anyone exploding in their family living room.  Lets make them 6 small meals.  Pick up a salad plate (smaller portion space) and pick out your chosen foods.  I suggest you start with a good portion of protein, it will fill you up and hold you longer.  Keep the carbs do the more complex kind if available and don’t let them take up more than 20% of your plate.  Fiber is your friend and so is water or tea.  Space your meals out every 2-3 hours and then when the full meal comes you won’t be heaping it so full the food is falling off.
  2. The day before (if you exercise) go all out. Make it a full body all you can do workout.  That way the intake you get on the holiday will be spent in muscle repair and rebuilding.  Give it what you have.  You may be sore, but you will put all that fuel to good use.
  3. Keep the deserts down to small slices of your favorites. Don’t take home the leftovers.  There is always someone ready to take home auntie Clair’s homemade apple pie
    Apple pie with lattice upper crust
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    leftovers.  It doesn’t have to be you.

  4. If on a diet plan, eat one of your healthy meals before you go to friends and relatives. You will arrive full and be less likely to start eating from all the choices in front of you.   Your diet should keep your metabolism up and curb any hunger.  Often during holidays we forget to eat because we get so busy getting ready.
  5. One last hint.  Make a decision for health. Sounds simple doesn’t?  You need to decide before you go to the celebration if you are going to do it and stay on track or if you are going to blow it off and just eat.  Whatever you decide has its’ own paybacks and rewards.  An average holiday with lots of choices can ruin a month’s worth of work in weight loss.  Are you in for Life or just for the moment?

Choose wisely my friends and you will have more holidays, longer time with family, and that favorite holiday treat, well you will be there next time to enjoy it once again.  May each of you, which find this small spot on the internet, be blessed with a special time during the holidays.  Enjoy your moments!

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run-for-your-life-biggerWell after getting in some training tomorrow will be my first 5k.  So I will make another of my goals for this year. After looking at South Beach Steve’s last 100 day challenge it just seemed like the right way to celebrate my weight loss this year.

The great news is that the run is along the Greenbelt in Garden City and the weather looks like it will be a cool 60′s and clear. Sounds like a beautiful day to run. I have to laugh just writing that. Me being excited to run is like some one else being excited about a tooth extraction. I have trully gone over the edge.

It is amazing what the force of habit can do in one’s life. You start living with health in mind as a habit there is more strength and want to there. Napoleon Hill calls is Habit Force. When the habit drives you more then the want to.

Another fitting kismet to all of this is the guy who used to eat everything he saw, now is running a race to supply the food banks. The cosmic significance isn’t lost on me with this one. I figure this race will be the slowest time I will record for many years and will be one of many to come. So tomorrow is all about getting the first one under my belt and getting another goal in before the end of a perfect year. I wonder how many more first’s I can get in before the New Year!

 

I am often accused around work of being crazy or overzealous about topics like exercise, health, health care reform, doctors and weight loss. I have to admit it takes very little for me to step up on the soapbox lately. I think much of it comes from my disappointment in the health care system and the solutions being proposed to help change it. But that is a topic for another time. Let me just say that if doctors and health professionals took a more active role in preventative medicine rather than curative we would not have such an overload on our systems.

WEIFANG, CHINA - JULY 24:  Overweight students...
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So, back on track, when does exercise become fun? First of all there are days when it still is not fun for me. I can speak to anyone’s feelings but mine, but there are still days when it just feels like work. The quest however is to develop the habit so there is more driving it then just feelings. See as part of my crazy desire to reach some form of longevity and optimal health I believe that feelings have very little to do with it.

I look for ways to make it fun instead of feeling like it is too hard or taking too long. How? Let’s see:

  1. Change up the routine – I keep mixing it up. Strength/resistance training, running/walking, various forms of cardio, and with all of that days that I go my limit and days I take it easy and back off just a little.
  2. Put my eyes on the prize – I read various blogs and see other peoples stories. I encourage when I can and take encouragement when I need it. I really enjoy seeing transitional pictures or stats where people have changed their lives. And I can always find someone that has taken it one step higher than I have.
  3. Reach a new goal or level of fitness – My current version of this is to run my first 5k. Now for the first one I have no ability to place. In fact depending on how I feel that day I will be happy just to finish. Still, it will be my first of many runs to do since I left the military over 35 years ago. So it is a great improvement from not being able to run a block.
  4. Search out more information – I am always looking at the new studies and seeing how this or that can extend your life. My most recent read was about active 80 year olds living a full 3 years longer than their inactive counterparts. I figure at my age I must have gained a few more years. In fact when you take in the weight loss and the activity I may have gained 10-15 years. Now that is what I call fun.

What it really gets down to for me is that life has become the priority. When I focus on that- the workout is just part of life. It is another day in paradise and another day with family and friends. And if you met some of them they are as varied as a Forest Gump’s “box of chocolates”.

Live your life to the fullest. Take the time to extend life and keep drawing from the well. It is worth the work and the journey is just one step at a time. Sometimes it just feels like you are going uphill.

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