Feeling my age…

Every once in a while my body reminds me that I’m over 60. (Yikes! How did that happen?! Anyone else feel that way?)

This morning I woke up stiff. My back hurt, my knees hurt, I did something to my hamstring, my ankle hurts, my hands hurt.

I guess the combination of standing around all weekend on concrete at an agility trial and a plyometric workout yesterday was too much for the old bod.

I not only enjoy running my dog in agility, I also enjoy watching others compete. I can see how people handle especially tricky parts of the course to figure out what works and what doesn’t work. While the agility course itself was on turf, spectators watched from the concrete floor. And I’m so short that sitting down means that I can’t see… And I certainly wasn’t going to skip or change yesterday’s workout because I was on my feet all weekend. All the jumping in that plyometric workout helps keep me agile.

But I knew that if I cater to my aches and pains, I’d just be complaining all day and moving would be even more difficult. So, I got up, stretched, and went through my normal morning routine. It may have been a tad bit slower than normal, but things needed to get done.

I’m more careful today to get up and walk around more often so my hips and knees don’t stiffen up even more. And I am trying to drink more water to stay hydrated. This also helps keep everything moving.

It’s also important that I not skip today’s workout. I have an upper body workout planned, focusing on the arms, chest, back and core. Yes, the lower body is also involved (no sitting!), but the focus will be on the upper body. It’s imperative to keep moving. Why?

Dog obedience class is tonight!

Bored with your workout?

Are you bored with doing the same kind of workout day after day? You know that I’m not a fan of working out. I do it because I want to do other active things. And the workouts that I do are short, so I’m not getting bored during the workout. I switch off between a couple of workout programs. 21 Day Fix and 21 Day Fix Extreme are incredibly effective. And PiYo is great for getting strong and lean. But that still doesn’t mean that I don’t get tired of doing the same programs.

So I switch it up. Every couple of months I’ll do a week of yoga. I love yoga – nothing gives me the sense of peace and calm as a good yoga practice. Or leaves me feeling at one with my body. Or I’ll do a week of Pilates. I don’t love it as much as yoga, but it still gives me that strengthening and stretching I need. Or I’ll do a couple of days in a week on the treadmill. I really hate running (more than other workouts!), but I enjoy competing with my dog in agility. He’s a fast little dog, so I need more speed and endurance.

And then after I have my switch-off days, I’ll go back to my old standards and enjoy them more. I’ll do the plyometric workout in the 21 Day Fix Extreme program and realize again that jumping the right way is really not bad for my knees. Or I’ll do the “Drench” workout in PiYo and remember that I really do love the flow sequence.

So, when you start to dread your workouts (even more than usual), switch it up for a week. Do a different program for a while. You’ll engage your brain, which is always good. And you’ll also be cross-training, confusing your muscles, which makes your workouts more effective.

Add These Things to Your Life to Become Healthier

You know me – whatever I do, my goal is to get healthier!

Here are some easy things to add to your life to add to that healthy bucket:

Water! Drink more water. No one (well, hardly anyone) drinks enough water. When you’re hydrated, you feel better. It’s easier to say no to some favorite cheat foods – you’ll feel more full, so you won’t want to eat as much junk. If you’re hydrated, you’ll get fewer headaches. This is true – I’ve felt a headache coming on, and then realized that I was thirsty. I drank some water and the incipient headache went away! Staying hydrated helps your skin look good, too. And it helps to keep your internal systems operating at peak efficiency.

Veggies! Eat more vegetables! I talked about this earlier in the week. Veggies add fiber, vitamins, minerals, nutrients and lots of volume with fewer calories. In fact, there’s a report of one woman adding just one green to every meal and losing over 100 pounds! You may not have 100 pounds to lose, but adding more greens is nothing but healthy!

Movement! Add more movement to your life! Park farther from the store and walk – more steps! Don’t circle the parking lot close to the store for an empty spot. Park further away – you’ll save gas and increase your movement! Take the stairs instead of the elevator for a floor or two. Little things like this add up to big wins. You’ll be stronger, your knees will feel better and so will your back! Or when a great song comes on the radio, dance! If you’re in your car, move your shoulders, boogie and sing along! It’ll make you happier. And who cares what anyone in the car next to you is thinking?

These are easy things you can add every day to make your life healthier. And these are easy things to maintain in your life! Fill up that water glass! Eat another green! And move!

Hate to exercise?

Having fun during 21 Day FixDo you hate to exercise? I’m not a fan either, but I do it because I like to do other stuff, as you know. But if that isn’t enough of a motivation, and you know that you need to exercise, start small.

Just walk for 15 minutes. Or 5 minutes. If it’s a nice day, just tell yourself that you’re going outside and breathe for a few minutes. Pretty soon you’ll be taking a few steps and you’re around the block.

Starting small leads to big things! Tell yourself you’ll do 15 jumping jacks, and pretty soon it’s 30 because 15 is easy.

Tell yourself you’ll jump for 2 minutes. Just up and down – maybe not even leaving the ground. And pretty soon it’s 5 minutes. Full squats and everything.

Tell yourself you’re just taking the dog for a walk. You’re snapping on his leash and pretty soon you’re both walking for 20 minutes. It’s good for both of you! (Just don’t forget pick-up material!)

It’s finally starting to feel like spring here, and the garden needs work. Tell yourself that you’re going outside for 5 minutes to pull weeds. Pretty soon you’ll find that you’ve been outside working for a half hour. A few weeds turns into raking and cutting back, and who knows what else!

Just don’t overdo it! If you haven’t exercised in a while, and those 5 minutes of walking feels too easy, just do 6 and see how you feel the next day. The goal is consistency – if you’re too sore to get up the next day, you’re not going to exercise and then you’ll forget all about it for the future. And that’s bad.

So it’s okay to start really small and build up. 5 minutes today, 10 minutes tomorrow. Then maybe add in a little jog for a few seconds and see how you go from there. Remember, there’s no deadline!

Effortless movement

Play with your dog to relieve stress!Is effortless movement a goal for you? Do remember fondly when you were able to go from here to there without even thinking about it? Do you want to get back down on the floor and play with your dog or the grandkids?

What’s holding you back? Are your joints bothering you? Your back hurting? Knees? If a doctor hasn’t told you to limit your movement, then chances are you should start moving!

It used to be that when you hurt your back, bed rest was prescribed. Now the medical community is in favor or movement!

And the last thing I wanted to do when my knees hurt was get up and walk.

And when my back and hips were in spasms, I could barely get out of a chair without a heating pad.

But I hung onto a table and stood up, holding that heating pad on my back, and took a couple of steps. Then I put the heating pad down and took a couple more steps. Hunched over, leaning onto my thighs at first. And then I sat down again on that heating pad. But an hour later I made myself do it again. And then next day the pain wasn’t quite as bad. So I moved some more. And the day after that I could go a little further. And a couple days later I didn’t need the heating pad.

You get the idea. That old adage, “use it or lose it” applies! The more you move, the easier it is to move.

I’ve told you that I started running on the treadmill a couple days a week to increase my speed and endurance for agility competition? I still hate it, but I’m getting better at it. And I am getting a little faster. And my knees don’t hurt.

I also learned to strengthen my core and improve my balance to strengthen my back. And I haven’t had spasm (knock on wood!) in a couple of years. If you’d like to improve your balance and strength, a great first step is doing the Week of Balance. Click on the box to the right for your free, downloadable .pdf for your copy.

No home gym!

I’ve talked quite a bit about the fact that I exercise at home. No commute time. No one cares how my hair looks. No makeup. A tatty t-shirt and shorts. And the dogs help.

I live in a tiny little house in a Chicago suburb. Where do I exercise in my tiny house? In the basement. It is finished, and that’s a plus. It’s not mandatory – you can work out anywhere, but finished walls are nice. But my little exercise space doesn’t even have a full ceiling – we had to take out some tiles when work was being done. No overhead lighting – a lamp suffices.

We did put in some kids’ play mats on the floor, and that’s helped my bad knees immeasurably! The exercise space is about 10 feet square. It could even be a little smaller.

That’s really all you need to workout – a free space, good floor and enough light that you don’t feel like you’re in a cave. All the rest is luxury. What is essential, though, are good shoes for working out. Using shoes that don’t support your feet properly can be uncomfortable, make your feet tired, or worse, cause an injury.

I like to work out using DVDs, so I have a TV and DVD player in my space. I’ve mentioned that I lost a lot of weight and gained a lot of strength with 21 Day Fix Extreme. Equipment needed for that is a set of light and medium or heavy free weights and a resistance band. Cheap enough, and easy to come by.  PiYo (Pilates / Yoga plus movement to music – another exercise program I use) really only uses a yoga mat. Some of the workouts use free weights, but they’re not strictly necessary.

And when I’m done, I just go upstairs, strip off my exercise clothes and hop in my own shower. And that’s the best!

“Best Exercise for Aging Muscles”

I saw that headline and sat back. Yeah, I guess that’s me! Aging muscles… Sounds kind of rude. Accurate but rude!

As we get older, it’s true, cells deteriorate. So what can we do to slow that progression down or even stop it?

Use it or lose it!

There are lots of studies out there that prove this. I’m not going to bore you with statistics. But, you know – if your knees get stiff you’ve got to get up and walk around. If you’ve pulled something in your back, you know your doctor told you not to rest – get up and move! It’s harder to lose weight too as we age. Yes, eating less is imperative, but so is movement!

As I’m writing this I feel myself slumping. I wrote about this last week – every few minutes I have to think about sitting up straight and pulling in my stomach. Once an hour it’s helpful to get up, walk around, drink some water. It’s good to get your body moving and it’s good to hydrate!

And, if you really want to help your muscles and your mind – because lots of studies have also shown that exercise helps keep your brain young – do a focused period of exercise. Intense exercise is better than leisurely, but any exercise is better than nothing!

An exercise program that you like – or at least find interesting – is better than one you don’t like. You’ll stick with it and get better results from the program. My running is the exception – I run a couple of times a week on the treadmill to improve my speed and endurance for dog agility. I still hate it. But I do it because I know it does help. And I’m starting to get better at it. I do enjoy the audio books I listen to while I run, and that certainly helps keep me motivated to run.

What does 62 look like?

Weird to think that I’m 62. And a half. I don’t feel much different than I did when I was 40. Or 30. But maybe I just got used to it?

Anyway, this is my 62. I do stuff I like to do – in between the stuff I have to do. I read stuff I want to read. I fall asleep in front of the TV in the evening.  I cook stuff I like to eat. And I eat stuff I like. Most of it’s healthy. I have a cocktail in the evening (sometimes). I train my dogs and compete with them in performance events.

I write. I listen to music. Sometimes when a song I like is playing, I’ll get up from my desk and dance to it.  (Probably not well, but it makes me happy.)

I like to travel and see the sights on foot. Not from a tour bus.

I work out so that I can do all the stuff I mentioned above. I don’t work out for the love of working out. I don’t. I don’t run on the treadmill because I like to run. In fact, I hate it. But I like doing the stuff that I like doing so much that I’ll work out and run on the treadmill to keep doing it. And I’ll watch what I eat too.

And I practice my balance. As we age, our balance diminishes unless we actively do something to strengthen it. There are statistics I could quote about this, and I have in the past. Almost every day we hear on the news that a public figure has fallen. There are so many more that we don’t hear about. I don’t want to be another statistic. I don’t want my friends to be statistics either, so I make them join me in my Balance Facebook group. They’ve joined the group. I can’t make them do the exercises, but my hope is that they get a little scared by all the statistics and try them.

My goal is to inspire others to join the Balance for Fitness, Balance for Life movement. Especially now, in the winter, when it can be so dangerous outside on the ice and snow. If you’re reading this, thank you! Click through to the Facebook group and join me. Don’t be a statistic.

What, exactly, is fitness?

Fitness means something different to everyone, I think. It could be that what I think of as being “fit” looks like a total slug to someone else, or a workout maniac to a different person.

I think that being fit means being able to do the things you want to do. I want to run around and play in the backyard with my dogs, so if I’m able to do that, I’m fit. Step it up a notch – I want to compete with my dog in agility, so I run on the treadmill a couple of times a week in addition to other workouts. If I can do that, I’ll consider myself fit.

And when I’m working at the shop, I need to be able to demonstrate products to customers, and that means being on my feet. And when we get in a new product, I need to be able to work with our dogs who model them – and sometimes that means getting down on the ground to keep a puppy’s attention! (Like baby Booker, in his very first modelling gig!)

I want to travel and be able to see the sights on foot. That’s a different level of fitness than seeing the sights from a tour bus. But, some level of fitness is still required to be able to fly to that destination and get on the tour bus. I want to take long hikes and really see the countryside in places I visit. That requires, again, a stepped-up level of fitness. Perhaps one day I’ll visit my cousin in Scotland. And another cousin in New Zealand!

And I want to be able to eat delicious destination foods wherever I travel. If I’m hiking, I figure I can afford the calories!

But, mostly, I just want to be able to be comfortable. I want to not be in pain, and I know that I need to be active for my knees and hips to not hurt. I need to be at a healthy weight, too, for my joints to be healthy. And I want to do the things that I want to do, without even having to think about whether or not I can do them!

What does fitness mean to you?

4 Things to Make Exercise a Habit

Fran in a cute workout outfit. Wearing cute stuff to work out in is one way to make exercise a habit - you look forward to wearing it!Most people I know don’t like to work out. I have to talk myself into it almost every day. But these tricks can help you every day make exercise a habit. You may not look forward to it, but you’ll be working out every day.

  1. Cool workout clothes. They always say that if you look good, you feel good. And having at least one great-looking workout outfit will make you feel spectacular. Every time you get a glimpse of yourself in the mirror, you’ll say, “Darn, I look good!” You’ll look forward to putting on your spiffy workout clothes and doing your workout.
  2. Look beyond the workout. You’ll feel wonderful when you finish your workout. You may not want to start your workout because you know it’ll be hard, so look ahead a half hour. Yes, your hair may be a mess when you’re done, and you may stink to high heaven. But you’ll feel amazing! Your cheeks will be flushed, your eyes will be bright and you’ll feel like you can take on a whole football team and win!
  3. Your cool workout clothes and your sneakers will be staring you in the face. And you don’t want your free weights to get lonely, do you? And if you work out at home like I do, you only have to push “play” to start. No commute time or anything. And you’ll be done and feel amazing (see #2. above) in no time.
  4. Set tiny, achievable goals each day. If your workout has a set of 10 pushups and you’ve been doing them on your knees, do one full pushup. Or if you’ve been using 3 pound weights for curls, try a set with your 5-pounders. Or try jogging for a half-minute when you’ve been marching. Pretty soon you’ll be doing the full workout, and you’ll have to buy heavier weights!