Tag Archives: fitness

Beyond the Struggle

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Someone dear to me shared they were proud of themselves for doing the hard work to lose weight, and sent me a vacation photo in which they are wearing only a swimsuit with no t-shirt or towel to cover up, for the first time in about 40 years. Along with the photo they typed “I don’t show that to anyone, but I know how you have had the struggles with weight like me. I could put it back on in a second if I’m not careful {Crying emoji}.”

Their last sentence is true for me, too, but without the tears. I am aware how easy it is to gain weight if I don’t maintain my healthy habits, so I make it a point to ENJOY those. Here’s how I do it.

  • Track my food. Easy to do, and I love the freedom it gives me to make good decisions about what to enjoy. I use the free MyFitnessPal app, but there are several options out there, even writing it down in a small notebook if I am offline helps keep the awareness of what I consume. I am NOT an intuitive eater, for me tracking is a simple and effective way to monitor what I eat. Related, if I don’t enjoy it, I don’t eat it.
  • Get 30 minutes (or more) of movement every day. I LOVE moving my body in many ways, and I usually exceed 30 minutes by a lot! At a minimum, I walk the Dober Love for 30 minutes every day, but I usually add strength training, bike rides, runs, yoga or hikes to that total.
  • Minimize added sugar. I don’t drink sweetened beverages and I eat mostly whole foods. I get most of my sweet fixes from fruit, or a square of very good dark chocolate. I love desserts, but have them only rarely. I do really enjoy them once in a while. We don’t keep sugary foods in our house. I don’t bake as much as I used to, and when I do, I typically cut the sugar in the recipe, and I give a lot of whatever I made away.
  • Minimize alcohol. I gradually cut back from one drink per day to a drink once or twice per week. I also don’t drink at all the month before a big race. I am not sure I will ever be alcohol-free, but I am surprised that decreasing consumption wasn’t a hard change to make or continue. I do love craft breweries and it is dark beer season, so I typically get half-pours or 5 oz. tasters when we go out. If I want a cocktail, I make myself a ‘Baby Manhattan’ with one shot of bourbon and a half-shot of vermouth or cherry whiskey. It is the perfect amount for me.
  • Prioritize rest. I get enough sleep, and I make sure one day a week is a very low-intensity exercise day where I just walk the dog or do relaxing yoga.
  • Strength train regularly. I love Caroline Girvan’s online workouts, she has a lot of free series on her YouTube channel. When I’m not training for a race, I follow one of her programs (I just finished her Iron Series) and that means I am lifting 5x per week. When I am training for a race, I back that down to 2-3 sessions per week. Now I love strength training, I hired a personal trainer years ago and it was maybe the best money I ever spent on myself. Strength training, when done correctly will improve mobility, increase muscle mass, and change your body composition for the better. It can dramatically change how you look, improve your athletic performance and help you stay injury-free. As with anything else, you have to keep doing it to keep enjoying the results. I have no problem keeping this up as I love the activity and I love the results.
  • Take care of my mind and spirit. Every week I attend either a church or a yoga class, and the weeks I miss doing that, IT SHOWS. I can’t explain why there is a difference, but I can say with 100% certainty that my weeks go better when I spend one hour communing with the divine. And I remember that thoughts are not facts! I pay attention to how I talk to myself and do my best to keep that dialogue positive. I have enlisted professional help to deal with some of the big stuff in my past and my present. I have benefitted greatly from the wisdom of counselors and professionals who are trained to help us humans handle our own humanity. I actively work on my mental health in addition to my physical health.
  • HAVE FUN. This goes along with taking care of my mind and spirit, but seriously, we plan in our fun. These days that looks like a 3-hour birthday hike, a nice long bike ride to look at the fall colors, training for a race together or with friends, exploring a new trail… but it also includes going to parties and weddings, going out to dinner with friends, taking a drive to a new town, watching a good movie, or saddling up at the bar of our favorite restaurant for a casual meal together. Life is a gift and it’s up to us to enjoy it, so we make sure to include fun in our lives.

All this to say, the reason I feel like I no longer “struggle” with maintaining a healthy weight is because I changed how I live my life. And I really love how we’re living, so I want to keep it going. Our lifestyle does take effort, there is work to do, always, but being able to enjoy life with good health is so worth it. Make your life and your own healthy habits a journey you never want to end, and stay adaptable! You may need to change the approach, but not the goal of living a long, healthy life.

Activity for Life

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So, how much movement or exercise do we really need every week? Well, for most healthy adults, the Dept. of Health and Human Services recommends 150 minutes per week of moderate aerobic activity, or 75 minutes per week of vigorous activity. In addition, you should include two strength training sessions for each major muscle group every week. Maybe this sounds like a lot to you, maybe it sounds like a little. An easier way to look at it is that we should aim for a half hour of movement every day, or an hour of movement at least three days per week.

Moderate activity includes things like a brisk walk, swimming or biking, mowing the lawn (with the push mower, not the riding mower), or hiking. Vigorous activity would be things like running, heavy yard work or shoveling snow, and zumba or other intense aerobics classes. Strength training is not just lifting weights or using machines, it includes all activities that repeatedly add resistance to your muscles, i.e. yoga, bodyweight exercises, resistance bands, pilates, circuit training and other fitness classes that incorporate bodyweight resistance, dumbells, barbells, or weight machines.

Being active with others can make moving fun!

Pick activities you like. The key to making activity a part of your life is to pick things you like to do, and think about HOW you like to do things. Would you rather be inside or outside? Do you like swimming, or getting into pools, or lakes, or the ocean? Do you prefer group activities, doing things with a friend, or being solo? What activities have you done in the past that you really enjoyed? What is something you’ve always wanted to do? The answers to these questions can help guide you toward the kinds of activities you will enjoy, which is key to making movement a regular part of your life.

Commit to a number of active minutes per day. Whether you plan to get daily activity, or do it a few days per week, decide how many minutes you want to be active on the days you are active. If thirty minutes of activity in a day seems daunting, start with five minutes. Research shows that you don’t have to dedicate a single block of time in a day to get the benefits – if you can do five minutes three times in a day, that is 15 minutes a day. Whether you move for 15 minutes straight or move for five minutes three times during the day, you’ll get the benefits of 15 minutes of movement. But decide on the number of active minutes you want to aim for in a day, and how many days you want to do that per week.

    Pick the time of day you can consistently be active. Choose a time to move that you will be able to stick to regularly. If you are a morning person, maybe before breakfast will work. If you typically work late, evenings might not be a good choice but perhaps lunch hour could be a consistent time for you to be active. Some people find they are more consistent if they sign up for a regular class or if they plan to meet a friend (or group) to provide more structure and accountability. You may have to clear time in your day to make room for activity – knowing you want Future You to be able to move around easily can help Current You prioritize time for movement.

    Go be active! All movement counts, and some activity is better than no activity. You can work towards consistently getting 150 minutes per week. Don’t overthink it – just choose something you like doing, even walking is a great choice. Then commit to do it a certain number of minutes per day, and pick the days and the TIME you can do it. And just start! Don’t worry about being perfect, you can tweak the schedule and the activity if needed.

    Start where you are, aim for progress, and know that you can absolutely cultivate a habit of activity for life.