Fitness Archives - Page 16 of 21 - Fran's Fitness Over 50

Positive reinforcement works for me

In addition to writing articles about fitness and trying to inspire other (mostly) women over … a certain age …. to become more fit, I train my dogs using positive reinforcement. It occurred to me lately that positive reinforcement works for me, too.

Booker is heeling at Fran's side: positive reinforcement works

In the dog training world, many trainers, including me, have moved to a place where we reward the dog for doing what we ask them to and ignore other behaviors (unless they do something really outrageously wrong). A big difference from about twenty years ago (maybe less than that), when it was a common practice for handlers to jerk the dog on a choke chain into place and hurl a jar filled with noisy pebbles at a dog. Fear was the common motivator in dog training. Now our dogs learn to think and make correct choices.

Now my dog walks at my side when I tell him to, looking up at me for his next “assignment.” I reward that behavior.

How does that positive reinforcement work for me?

I know that there are certain “behaviors” that I’m supposed to do. Eat well. Go to work. Be nice to other people. Exercise a few times a week. If I do all that, I give myself a reward. That reward could be something as insignificant as a shower after my workout. Maybe an extra piece of tomato on my sandwich. Why so minimal? Because these things have become habits for me.

The newer a behavior is, when I’m trying to form a new habit, the bigger and better the reward. The same for dog training. If I’m just starting to teach my dog to walk close to my left side, I’ll give him a jackpot reward the first couple of times he finds that position on his own. That way he’ll be more likely to repeat the behavior! But after a period of time, say a few weeks, my dog has been walking in heel position on his own for all that time. So, a periodic reward will spark his enthusiasm and keep him there. In the same vein, after a particularly tough workout, I might reward myself with an extra long stretch.

Positive reinforcement for the masses

Lately we’ve seen states and municipalities reward residents for getting COVID vaccines. They’re rewarding a behavior that people were either resistant to or saw no benefit in for themselves. That’s positive reinforcement working in a very big way.

Positive reinforcement works for me, it’ll work for you. And it’s certainly a lot more palatable than punishing myself for something I didn’t do.

It’s (mostly) what you eat

Trying to lose weight? That seems to be the permanent state for many of us.There’s no instant cure, and it’s mostly what you eat. A sad statement, but true. Losing weight is hard. Really hard. Especially as we get older. And it seems to be even harder for us women. So many of my friends are struggling to lose the extra pounds the pandemic caused them to pack on. And it’s harder after menopause to maintain our current weight without gaining any.

Losing weight after menopause is not impossible

Yes, it’s hard. But it’s not impossible. Yes, hormonal changes tend to increase our appetite and change the way our bodies store fat. Unfortunately, it’s around our middles. And after menopause our activity levels tend to decrease which leads to loss of muscle mass.

But we can change that. It is not a foregone conclusion that you can’t lose weight after menopause.

The same methods that worked before menopause to lose weight work after. It just takes more discipline and thought on our part to make them work.

So, what’s the plan?

In order for you to lose weight, the formula is very simple. You have to burn more calories than you consume. Simple, right? It’s mostly what you eat: specifically it matters how much you eat. No matter what you read anywhere else, the combinations don’t matter. Where your food comes from doesn’t matter. What matters are the numbers.

After that it’s a head game.

It's mostly what you eat: you can eat a lot of salad or a little ice cream for the same calories. — You can eat a lot of salad or a little ice cream for the same calorie count.

Your body will trick you to eat more. A calorie of ice cream looks a lot different than a calorie of kale. Your mind wants more ice cream. Or cheese puffs. Sometimes it’s really hard to say no to that. And that’s the hard part. It’s hard sticking to the plan when the numbers on the scale don’t move.

For long-term success, it works best to lose weight at a slower rate. If you slash your calorie intake, you’re going to be hungry. Your body will tell you that it’s starving. And even if you lose a ton of weight quickly, you’ll gain most if not all – or even more – of it back within six months. Plus, you won’t be taking in the quality nutrients you need to maintain your muscle and bone mass.

To maintain our weight, experts say that most women need about 1,400 to 1,800 calories a day to maintain their weight. Taller women and those who weigh more to start are at the higher end of the range and those of us (like me) who are smaller need less. That has never seemed fair to me, being “height-challenged.” But, anyway …

So it stands to reason that eating less than 1,400 calories a day will put you on the road to weight loss. Experts say that cutting 200 – 300 calories a day makes sense for weight-loss of about a pound a week. Four pounds a month sounds pretty good for a sustained weight-loss plan.

And this is a plan that you can stick to. You’ll be able to take in the nutrients your body needs and lose the weight that you need to.

But, wait. You always write about exercise being important

Yes, yes I do always write about exercise. Exercise lets me burn even more calories so that I can eat more. And exercise has other benefits beyond weight-loss that I’ve written about.

But today it’s about the head games your body plays with your diet.

Those hormones that I referred to at the top of this article will trick you into snacking. They’ll trick you into eating more mashed potatoes. And those extra calories will go to your belly.

So you have to play more serious head games with yourself to stay on the straight and narrow path.

No, you don’t want that cookie. Water sounds delightful. I’ll take a walk instead of eating that pint of Ben & Jerry’s in the freezer. In the coming weeks I’ll talk more about my tips and tricks for sticking with the plan.

For now, please know that it’s not impossible. It’s just hard. But you’re fierce and able to do it.

How to truly focus

I write about focus about once a month. But I don’t think I’ve written about how to truly focus. Focus is an integral part of getting anything done. To single-mindedly work on a task to completion. To work only on that task and not grasp at shiny objects for as long as it takes to complete that task. For some tasks your focus can be narrowed to just seconds. But for others, if a task requires many steps, your focus must last and last…

For example, if I’m writing a blog post (like this one!) I must gather my thoughts, decide on how I want to approach a topic, form an outline with the progression of thoughts, actually write the article and make sure it’s in some semblance of grammatically correct English. Writing an article can take up to an hour, which is a long time to focus.

These days, it’s increasingly difficult to focus. Our phones are always nearby – the most attractive productivity-busters around. The news is always on and it’s hardly ever good. Noise is everywhere.

So, how can we get things done?

Decide what you want to get done
Break it down into manageable chunks
Remove distractions
Clear your mind
Do it.
Reward!

Decide what you want to get done

For example – me writing that article. Or, it could be cleaning out a closet. Making dinner. Decide on the task.

Break it down

Some tasks don’t really require dividing up. Like making dinner.

Others will lend themselves to tackling in pieces. Like writing that article: Decide on a topic; Create an outline; Write notes on outline items; Write the article – section by section; Proofread and edit; Publish.

Or organizing a closet: Divide up that closet and go at it one section at a time.

Remove Distractions

This can be wrenching for some people because it requires turning off notifications and not looking at your phone. If that’s hard for you, turn off your phone. If you can’t do that, put it in a different room while you get your task done.

Yes, it’s hard. But it’s not forever. That’s why we break tasks down into manageable pieces.

Now put the dogs in another room too, or in crates if you use them. Because you’ll be tempted to play with them.

Clear your mind

For some tasks, this may not be necessary. If you’re trying to create, you will want to start with a clear mind. So close your eyes for a few seconds and think “nothing.” If that’s not possible, try a short Guided Meditation (like the Garden walk). Open your eyes and …

Do it

Get that task done. Or the section you’re working on. Remember that this is not a prolonged period of time that you’ll be without your Insta notifications or your playmate (dog). Just as long as it takes to get that section of your larger task done.

Also remember that the more you practice this sequence and remind yourself how to truly focus, the easier it will become.

Reward

Go play with your dog.

No one is going to do it for you.

You have your family and a circle of friends. Your teachers and mentors are, of course, invaluable. You’ve got lots of acquaintances. And there are the influencers you follow every day on Instagram, Facebook, and any other social media platform you subscribe to. No one is going to do it for you. And you know that there are loads of reasons to exercise – including improving your memory and reverse mental decline!

None of these people are going to exercise for you.

You have only yourself to rely upon.

You read everything you can about weight loss. Intermittent fasting. Mediterranean diet. Paleo. Vegetarian. Pescatarian. Low carb. Yes, they all work. But no one is going to do it for you. You actually have to do the work yourself.

The nitty gritty

Once you really decide that it’s up to you to get off the couch and exercise, you really have to do your homework and figure out exactly what you’re going to do. As many exercise pros as there are out there – that’s how many programs there are. Chances are a lot of them are really good. But you have to figure out exactly what you’re going to commit to.

Commitment

No one is going to do it for you. Choose an exercise program you can live with and commit to.

Because it is a commitment. I can shout from the rooftops that exercise is absolutely necessary to avoid the most obvious signs of aging – weight gain, loss of muscle tone, loss of balance – you have to do the work. And no one is going to do it for you.

Yes, it’s work. I’m not going to sugar-coat it and tell you that it’s not work. Because I’d be lying.

And you have to do it almost every day. I don’t exercise every day, so I can’t tell you to do something that I’m not willing to do. The CDC says that you need 150 minutes of moderate-intensity aerobic activity plus 2 days of total body strength work. That’s 30 minutes 5 days a week of moderate aerobics plus muscle strengthening work on 2 days. I do more vigorous aerobics and combine that with weight work 5 days a week. Most days I do 30 minutes.

If you’re new, don’t go all-out. Work up to it. You don’t want to wake up the day after you exercise and not be able to move. That completely defeats the purpose!

Choose something you can live with – for a long time

Choose a program you can live with for a long time, because you’re going to be doing it for a long time. Remember – no one is going to do it for you, so you’re going to be listening to that music and that instructor’s voice (if you’re going with a group class – either live, streaming or DVD) most days for a long time.

That’s not to say that you have to live with your first choice forever. If, after you’ve given the program a couple of weeks and find that you really can’t stand it – by all means change it.

And, it is a good idea to change up your routine every once in a while. I rotate the types of workouts I do every couple of months. Both for variety and to give my muscles a chance to experience new growth.

So – be happy with your exercise choice. Because you have to live with it and do it.

No one is watching

No one is watching – so just do it.

Judging at the health club

In the olden days – pre-pandemic, when gyms and health clubs were open and we could go to restaurants without thinking twice about it – if we joined a yoga or an aerobics or step class we might be self-conscious about how we looked. We were eager to burn calories or figure out that pose, but didn’t want anyone watching us. Years ago (before I discovered the joys of working out at home), I went to a health club or yoga studio. But when I joined a class, I couldn’t help but feel self-conscious. I didn’t look as fit or as well put-together as the other women. So I shrank back, took a spot at the back of the room, and did everything I could so that no one would look at me. That was definitely not maximizing my workout time.

Nothing to see here

Do you feel the same way? “There’s nothing to see here. Just a middle-aged schlub getting a sweat on. Don’t look.” I was making sure that no one was looking at me rather than paying attention to the instructor and trying to improve my form or get the choreography right.

All in my head

Of course, no one was looking at me. Everyone else was probably feeling the same way, no matter how I perceived them. And yet it seemed that all the perfect bodies in front of me were eyeing me sidelong and judging.

I knew I couldn’t be seen as confident or self-assured. No matter what I wore to the health club – whether it was shorts and a T-shirt or leggings and a yoga top – I was sure I looked frumpy and out of place.

Home workouts for me

No one was watching so I was able to focus and finally do the side plank star in my home workout area

Finally I realized that I wasn’t getting anything out of my health club membership and searched out ways of becoming fit at home. I set up a very small space for my workout area , bought a cheap set of free weights and invested in workout tapes. (Yes, VHS tapes at that time. I’ve moved on to DVDs now and pretty soon it will all be streaming.)

And I worked out in the basement. For the first time, no one else was around to criticize or judge. I could pay attention solely to what I was doing, and make sure that my form matched the instructor’s on the tape. I could focus on pushing myself while being safe. And being able to focus gave me the freedom to really get stronger and finally able to do the Side Plank Star (above).

And sometimes I put music on – really loud – and just move. No one else is around to see or make fun of my dopey dance moves. So I just move how I feel. And sing along. No one can hear just how bad I am.

Really focus!

At home no one else is watching (except for the dogs and they’re good at not judging), so I can really get the most out of my workouts. I can dress in a torn T-shirt and baggy shorts if I want to. Most importantly, though – I can really focus on what I’m doing.

It’s time to congratulate yourself

For whatever you’ve been up to. If you’ve accomplished anything – anything at all – it’s time to congratulate yourself!

So often we get caught up in life, in the everyday things, in the endless list of chores and errands, that we forget to stop for a moment, look back and say, “I did a good job!” But it needs to be done.

Congratulate yourself! Full plank with bird dog balance! — I did it! Full plank with bird dog balance!

Isolation

The better part of the last year, we’ve each been quite isolated and without a great deal of personal contact with others. It’s easy to wrap ourselves in that cocoon to protect ourselves and continue as we’ve been going. The coronavirus pandemic has been so widespread and so deadly that it’s become almost second nature to fear outside contact. So we hibernate at home. Working and visiting friends remotely, through a little screen. No hugs, no handshakes, no high fives. And no dressing up to meet friends for dinner. No church or any other place of worship. No classes for the kids or for us. I train my dogs at home, in the basement. Not because there are any trials that I would feel safe entering, but because the dogs don’t understand that we can’t go to training class and still need both the exercising and the interaction with us.

So we’ve been at home, working, learning, cooking, entertaining ourselves, ordering from online sources, doing jigsaw puzzles, binging Netflix, organizing closets.

If you broke through – accomplished anything – Yay!

And if you did any of that – if you learned a new skill, started a new hobby, learned to cook new dishes or cleaned out a closet – Yay! Good for you! Congratulations! Well done!

You’ve tried to make the most of a very difficult situation. You didn’t feel sorry for yourself, but actually did something positive. No matter how big or small, just the fact that you thought about something other than the depressing world we live in is a positive step toward growing your resiliency! And for that, you should feel wonderful. That’s one certain way that you’ll come out of this better than you were before.

Here’s more about resilience: https://fitness-over-50.com/2019/07/grow-your-resilience/

Life happens. It’s not an excuse.

Life happens. Don't let that be an excuse.

So, you’re in a rhythm. Working out four or five times a week, exactly on schedule. You’re eating right most of the time. Keeping your food journal and watching those calories. You’re getting plenty of sleep and meditating from time to time to keep the stress at bay.

And then things are scheduled three days in a row and you don’t exercise. Or the dog got sick and you had to rush him to the vet after work when you usually work out. Or you had to stop at the grocery store and the lines were a mile long.

Your living partner brings in a treat that’s too delectable to pass up. Or he / she made a dish that they were so proud of that you absolutely could not turn down.

You listened to the news or read an article that kept your brain working all night long. Two hours of sleep.

You fell off the wagon

Life happens. It’s not an excuse.

It happens to everyone. You’re not special. You’re not immune from life.

So what? You didn’t exercise for three days in a row. You ate a few extra calories. you can’t un-eat them – there’s no going back in time. Or you lost some sleep. No big deal.

Don’t make that an excuse

Life happens. Get back on the wagon. Get back to your regularly scheduled routine.

Don’t make not exercising or eating a few extra calories an excuse to stay off the wagon.

I’ve heard it too often: What’s the use? If I work out today, it won’t make up for the days I lost.

That doesn’t matter. If you wait another couple of days, you’ll be sore in the following days, your energy will be low, you’ll have trouble completing the workout.

You are an exerciser! You’ve built up that habit over months. Don’t spoil that now. Don’t change that habit. You just had an interruption. Get back on that treadmill. Or stick that DVD in the player. Change into your workout gear.

And those extra calories? They don’t matter now. Devote your energy to making healthy choices today.

Read another post about motivation.

Creaky on rainy days?

3 ways to ease your aching joints

Even without arthritis (thank goodness), I’m noticing that I get creakier on rainy, damp days than I used to. If I’m sitting for even a half hour and get up, my knees and hips let me know that they exist and are not happy with the current state of affairs. Even my shoulders are stiffer. The first couple of shuffling steps involve gradual straightening and shoulder-rolling. A hand to the lower back is also sometimes required to straighten up. The next couple of steps are better, and before I’m halfway across the room everything is back to normal. All this is probably normal, but it still gives me a knock on the head that I’m getting older.

Now, before you suggest moving to the desert where it’s hot and dry, there are things we can do to keep our aging selves limber.

Stay hydrated

I know it sounds weird – recommending water to alleviate stiffness. But, a paper from the T.H. Chan School of Public Health at Harvard says that drinking enough water each day is crucial to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. So, drinking water keeps us moving in more ways than one!

Get up!

You know Newton’s First Law? A body at rest stays at rest. And atrophies. It’s a good idea to get up and move around periodically to keep the lubricants in our joints swirling around. If you tend to get involved in activities and lose track of time, set a timer for every hour to remind you to get up and move around.

Stretch

Another great way to feel less joint stiffness is to do some stretching. Stretching increases joint flexibility and can reduce stiffness. Another benefit is that some stretching exercises will also increase your balance and coordination, preventing falls.

There’s always a modification

Don’t let the thought, “Oh, I can’t do that – it’s too hard” prevent you from doing something you want to do. Especially when it comes to exercises. If you can’t run, walk. If you can’t do jumping jacks, do side toe taps with arm swings. If you can’t jump, lift your knees high. There’s always a modification.

Keep trying - full plank with one arm and one leg.

Like with this pose. It’s definitely challenging. It works your core, your legs, your balance, your arms. It works every part of your body – and your mind.

Keep practicing

But it takes practice. I certainly wasn’t able to do this the first time I tried it. But I thought it would be a fun pose to have in my arsenal, so I kept practicing.

I started with this:

Now, this isn’t exactly a walk in the park either. This modified plank with bird dog uses your core and your balance. You’ll definitely feel your abs fire up when you lift alternate limbs, and your balance will be shaky the first few times. (And, yes, that’s my dog’s butt at the bottom left of the picture!)

And after a few times, I got stronger and felt ready to try the full version of the pose. And that was a laugh. Good thing I was on a mat because I fell on my face.

Don’t give up!

But I didn’t give up. There were other exercises that kept me going – ones that I was comfortable with and that would strengthen my arms, my core, my legs and my balance.

And I kept doing the modified version of the pose to get my body used to a simulation of the movement. To sort of challenge my balance the way that the full version would. And ultimately I tried the full version of the pose – and succeeded!

If you’re not strong enough (yet) for a full push-up, try it from your knees. Or, better yet, on your couch or a chair. Put your hands on the seat, feet on the floor and try that. This simulates the push-up better than from your knees on the floor, but it’s somewhat easier.

The point is, don’t NOT do an exercise. Do a modification.

It’s tough getting old

It’s tough getting old. In getting older, we want to stay fit and healthy so that we can enjoy our “golden years.” In order to enjoy those years, we want to reduce stress and be happy.

All those things are really hard. We’ve spent lots of years exercising and eating right. When is it our turn to go crazy? Just lie on the couch and eat junk food.

We’ve spent lots of years working. When do we get to just do what we want?

That’s harder than ever now.

Everything costs money. And everything is more expensive than it used to be. Our incomes are not going up, so we have to be creative. And that’s exhausting.

But, things are easier when they become a habit.

So, let’s create some habits we can live with and be happy about for many, many years to come.

Eating right

Meal planning can become a habit. And it’s easier when you plan out a week’s worth of meals. Pick one day and gather your favorite recipes. Decide on 21 nutritious but delicious meals (if you don’t plan on bringing meals in – we do carryout from our favorite restaurants a couple evenings a week), make a list of items you need from the grocery store, and plan your shopping trip. And plan your snacks, too – things you look upon as treats, but are still healthy. OK – maybe a tiny bit indulgent…

Exercise

I’ve written many a blog post about the benefits of exercise as we age. Here’s one: “Why Exercise?” For now, let’s just agree that it’s necessary. Pick a program and stick with it. You don’t have to spend hours a day exercising, but it should be fairly intense – for you – 30 minutes 4 or 5 times a week. The most important thing is to be consistent in your exercise. By all means mix up the kind of exercise that you’re doing, but do it.

Get happy

Money may be tight, but that’s no reason not to do things that make you happy. Every day. Read a book. Reread a favorite. Listen to music. Go outside and breathe some fresh air.