resilience Archives - Page 3 of 10 - Fran's Fitness Over 50

How to Not Stagnate

I love to read. No surprise there, right? I was a bookworm growing up (in fact my favorite bookmark is a pink plastic worm that clips over the page!). If you needed me, just look in my room and I’d be reading a book. And now, there’s nothing I love more than setting aside a few minutes (okay, an hour) and delving into the current book on my nightstand. And that’s fine – to take a little while for your favorite hobby for a break. It’s sure tempting to read good books all day long, but that’s not how you get things done. That’s not growing, it’s standing still. Here’s how to not stagnate.

Ground your emotions every day

When you want to be your most productive self, the last thing you want is for your thougths to wander in a million directions. It’s easy for that to happen, with today’s focus on screens and newsfeeds. But to be productive and not stagnate, you need a clear mind in order to focus. My mind has a tendency to wander, so I just close my eyes and pull my thoughts in. I focus on a single thought. I take time when I get up in the morning to wash, take the dogs out, and give all of us breakfast before I turn on a single screen or check any email account. And, yes, I do read a few pages in my book at breakfast.

Daily discipline

Clinical psychologist Tricia Wolanin, PsyD, agrees that a daily discipline can help you focus for the rest of the day. She also recommends starting your day with intention, asking how you want to feel and what you want to accomplish that day. Setting that intention will also keep you going – and growing.

Set one small goal for the day

When I get to work, I make my list for the day, and at the top is one small thing I want to get done today, like check for orders on the site, or file the invoices from last week. I focus on that one thing, do it and feel accomplished. Then I’m ready to tackle some more meaty tasks. I recently wrote that we should write what we want to do. I take something from that list, and the steps that I think I can accomplish today, and write that on today’s list. And that keeps you going, and growing, and also helps you to not stagnate. Just because we’re getting older does not mean that we should cultivate moss on us. We’re growing, we’re resilient, and we’re all in for our healthy aging, too.

Start planning your future

If you’re at the point in your life where you’ve retired from work and you don’t feel like seeking other work, you may be feeling at a loss and you’re searching for direction in your life. You’re asking yourself, “Now what?” We all need direction and focus in our lives. I know of too many people whose work was their life. They looked forward to retirement but then did not have anything planned for afterward. Then, without a reason to make an effort every day, shortly after retirement, they passed away. In fact, there have been studies that show that people (especially men) who were more tied to their work tended to die sooner after retirement. That struck me as so sad. I don’t want that happening to anyone else. So, if you haven’t thought about a future past a specific date, it may be time to start planning your future.

Leave a legacy

If you have children and grandchildren, you may want to leave them a legacy of some ways that you’ve changed your corner of the world. Perhaps you’ll leave a legacy of service to your community – if you do volunteer work with some charities in your area. Or if you’ve done some interesting things in your past, you’ll write a book.

Create goals for your future

You know I’m big on achieving goals, right? I’ve written about how to create goals for ourselves, and then how to make sure we achieve them. The same goes for any plans you make for your future. Now, the thing is, your time is probably not as limited as it once was. If you want to write that book, create that goal! If you want to volunteer for the organizations that you care about now, set that goal for yourself. Start planning your future. Me? I chose to create businesses and work at them. But in the meantime, I have written a couple of books and taught some classes. How?

I wrote a book

When I had the idea to write a mystery novel, using the framework in the Fitness Over 50 Get It Done Guide, I set my timetable. A cozy mystery novel should be 50,000 words or more, so I set the goal of 500 – 1,000 words a day. I’m a quick typist, so I knew this was doable. I knew that I didn’t have time during the day to write, so after thinking about it, I decided to use my early awake time (when I’d been playing Spider Solitaire) more productively. Instead of waking up naturally, about an hour before my real alarm, I set a second alarm. I set up my lap desk and Bluetooth keyboard and opened a blank Google Doc. First thing – a story idea and outline. Next, characters. Then, I started writing. I set a goal to write the novel in three months. Completely doable. And the first novel is available now.

Volunteer!

If your days are more free, then go ahead and write your memoir. Volunteer. How to volunteer? First – think of the things that you’re passionate about. Then, do some research on organizations in your area. Next, give them a call or email. Most non-profit organizations love people who want to donate their time. Write your ideas down and follow up. Be sure to actually write things down so that you don’t forget. Setting your thoughts down with pen on paper reinforces the memory.

If you want to travel, make sure that you’re in shape to do all the walking that you want to do. Make fitness goals a priority. You’ll also be working on your healthy aging and your resilience. You’ll be more confident and ready to take on the world (so to speak).

Most important – start planning your future now. You’ll find happiness in fulfilling your dreams. You’ll have a sense of purpose and won’t dread the long days after retirement.

How do elite athletes get motivated?

I’ve been watching the Olympics the last few days. It’s riveting. The level of competition is insane. I admire the talent, the intensity, the difficulty of the moves. I’ve always been an Olympics fan. Winter, Summer, it doesn’t matter. The sport doesn’t matter either. I love watching swimming, diving, track – it doesn’t matter. Men’s sports, women’s. Again, it doesn’t matter to me. Do you have a favorite Olympic sport?

These athletes are the best of the best in their sport. What makes them the best? What sets them apart from other athletes? Sure, innate talent probably has a lot to do with it. Someone who has no sense of rhythm is probably not going to be successful in rhythmic gymnastics, for example. But aside from talent, what makes these athletes so good? Their motivation. These athletes are driven to train, improve and succeed even in their off-seasons. So, how do elite athletes get motivated?

How do elite athletes get motivated?

WebMD asked 7 Olympic athletes what keeps them going. For Caeleb Dressel, swimmer, it’s the desire to get better. That’s the internal motivation that you would expect elite athletes to feel. The desire within to excel. And that’s important for us, too, in whatever we do. When we set goals for ourselves, we have to really want to achieve that goal. Otherwise, why bother? When the challenge that’s part of any endeavor gets hard, if we don’t want the end result, it’s easy to quit.

Accountability

Beach volleyball players Kristen Nuss and Taryn Kloth don’t want to let her partner down. Knowing that another person is counting on you help these elite athletes get motivated. Kloth said, knowing someone else is counting on you “makes it way easier to get through the tough times. This allows my focus to switch to her and not the tough task.”

Grow, for less discomfort

Because it is tough. Fencer Nick Itkin welcomes the pain. Personally, I don’t enjoy it, but Itkin uses it as a motivator. Put another way, the pain motivates him to get better so it doesn’t hurt any more. It goes back to the adage, “What doesn’t kill you makes you stronger.” Psychologist Ayelet Fishbach of the University of Chicago says, “because discomfort is usually experienced immediately and is easy to detect, it’s an immediate signal of growth that increases motivation.”

The fun keeps you going

Gymnast Frederick Richard likes to mix things up. He’s a believer in having fun when you train. And that’s something that I take to heart.

So, the methods that these elite athletes use to get motivated are the same that we’ve been using all along.

How to go from “I should” to “I did it”

Do you ever find yourself sitting and thinking to yourself, “I should do …” this or this … and then find yourself dreaming, “If I had this done, then I could …” “If I had exercised more when I was younger, I could play in the backyard with the grandkids.” Guess what? It’s not too late. Here’s how to go from “I should” to “I did it.”

First, be clear to yourself

Know exactly what you “should” do. It’s not enough to say, “I should work out more.” A more clear response is, “I should exercise 4 times a week for 30 minutes.” And a better response would be, “I will run / walk 2 times a week, do strength training twice a week and have active rest days 2 days a week.” That’s a clear response. It gives you the start of a plan.

Know why you “should” do it

This step will ensure that you take the steps needed to go from “I should” to “I did it.” If you really want something – if you really, really want something, then you’ll be willing to go through the planning process, make some sacrifices, and then make it happen. Your motivation must be very clear. And, in our example, those grandkids are growing up way too fast to let any more time slip away.

You’ll start your fitness plan to spend more time with your grandkids. And then add things on. Travel might be an option since your mobility will be better. A new wardrobe isn’t out of the question either, since your clothes won’t fit any longer.

Plus, all those benefits for our healthy aging that we’ve been talking about, that exercise gives us. You’ll have more energy – I know, weird, isn’t it that expending energy generates energy? But it’s true. Your heart health will improve. You’ll sleep better and your memory will be better too. Solving problems will be easier as your cognition improves. Your balance will be better, so you’ll be more confident when you step out of the house.

Schedule your stepping stones

You can’t go from not exercising to full hour-long (or even half hour) workouts in a week. The best way to make sure you follow through and not quit from the overwhelm is to map out your strategy. Write it down. Go from 10 minutes to 30 over time – but schedule those longer sessions specifically on your calendar.

Keep your appointments to go from “I should” to “I did it.”

And keep those appointments with yourself! When you do, your resilience improves. You’ll prove to yourself that you’re strong and can accomplish anything. You’ll have gone from “I should” to “I did it.”

5 tips for consistent workouts

It’s on everyone’s to-do list, but really shouldn’t need to be. You know that the only way exercise is effective is if it’s consistent. And it’s really important for us, as seniors especially, for our workouts to be consistent. We know that exercise gives us a healthier heart and lungs, it strengthens our brittle bones, and it improves our memory and cognition. But it’s hard to lace up those sneakers a few times a week. Every week. It’s essential for our healthy aging. The motivation is lacking to exercise on our own. I’m busy and so are you. We’ve got stuff to do. But exercise is important, too. So how can we make sure our workouts are consistent?

This isn’t one of the official “tips,” but first set yourself a fitness goal. If you see progress toward a goal, you start off motivated! For suggestions on setting goals, just download the Get It Done Guide. Easy peasy. Moving on, here are 5 tips for consistent workouts.

Find an exercise program you enjoy

I’ve said it before – if you don’t like an exercise program, then you’re not going to do it. You’ll make excuses and find other things you “need to” do first. I’ll be the first one to say that I run twice a week even though I don’t enjoy it. But I do enjoy the audiobooks I listen to as I run. So, find an exercise program you can live with, and something to help you like it. And be sure that your exercise program has enough variety so you won’t get bored or overwork any particular muscle group.

Schedule your workouts

Now that you’ve found an exercise program that you don’t mind too much, put your workouts on your calendar. And set a reminder for them, plus extra time for changing into your exercise clothes before and a shower after your workout. Google Calendar is versatile and easy to use.

Track your workouts

Write down what you did and how you felt – both before, during and after your workout. You’ll see your progress and that will motivate you to do more. If you’re running on a treadmill, you’ve got the statistics there so copy them down. Your log can be in a journal or just a piece of paper. I recommend actually writing this down so you have something tangible. Follow this link for the Fitness Journal and Tracker.

Find accountability

Exercise with a friend. There’s built-in accountability when there’s someone with you. Cal or messagel a friend after every workout. Commiserate with that friend over how tough the workout was. Accountability keeps us honest. It keeps us coming back even when the workout was brutal.

Don’t overwork

Yes, we want our workouts to be challenging. Because if they’re not then we’re not improving. And that should be everyone’s goal – to improve. But be careful not to overtrain. Know your body. Be aware when something doesn’t feel right. If you’re breathing too hard, slow down. If something hurts, stop.

With these tips, you’ll be motivated to exercise consistently and you’ll also be on your way to making exercise an unbreakable habit.

Get it done even with distractions

We’ve all got stuff that has to get done. And we’ve got stuff we want to get done. There are other things that it would be nice to get done. But what if there are dogs running around? Kids underfoot? You have to stir the soup or it will burn. And the phone keeps ringing. Here are 5 tips on how to get it done even with distractions.

Eliminate the distractions you can

Turn off your phone. Put it in another room. You’ve probably heard this before. But you need your phone! Yes, you need it, but you don’t need it all day every day. For the time it takes you to get the non-negotiable thing from your list done, turn it off. 20 minutes, okay?

Identify your non-negotiable thing that needs to get done

Make a list – on paper – of 3 things that need to get done today. One is absolutely non-negotiable. It has to get done today. The other 2 should be slightly less imperative. And carry this list with you. Put it in your back pocket and refer to it often. If you don’t know where to start with this exercise, download the “Get It Done” Guide and work through the list.

How will you benefit from getting these things done?

Why do you need to get those 3 things done? Will you benefit personally? Will they make your life simpler? If it’s grocery shopping, it’ll sure make getting dinner on the table easier! Or will they enrich you financially? If one of the items is a project for your work or your business, that’s a firm “Yes!” Or will one of the items make the life of a loved one better?

Ignore the distraction or deal with it

About that distraction: if it’s a call you have to take OR ELSE!, then by all means answer your phone. If it’s a friend who you need to talk to but it will wait, then message the friend and ask if you can call back later. A true friend will understand, because there are probably times when they have to get things done.

Close the door

Close the door. Or put the dogs in their crates with peanut butter-filled kongs and tell the kids you need 20 minutes of quiet time. Set your timer. You’ll be able to get it done even with distractions. Your mental toughness will carry you through this. Your resilience is improving, and you’ll face the rest of your day knowing that you accomplished something.

Be Like a Scout and Be Prepared

No procrastination, for a change!

I’m writing this article on Tuesday, and (hopefully) it will be posted on Friday. Wait – what happened to procrastination? Doesn’t everyone write to deadline? Well, I don’t usually like to work that way, and especially this week. There’s supposed to be a line of severe thunderstorms passing through my area tonight. When we get those narrow lines of storms, there’s a good chance of damage. A few years ago when one of those straight line storms passed through we were without power for days. So, in case the worst comes to pass, I’ll be like a scout and “be prepared.”

Be like a scout and be prepared

Robert Baden-Powell, the founder of the Boy Scouts about a hundred years ago, said “that all Scouts should prepare themselves to become productive citizens and to give happiness to other people. He wanted each Scout to be ready in mind and body for any struggles, and to meet with a strong heart whatever challenges might lie ahead.” To be prepared for life and live happily and without regret, knowing that you have done your best. That’s what the Scout motto means.

I can’t do anything about the storms. But I can be proactive and try to think of things I can do ahead of time to get ready in case, for example, the power goes out. Like, write this article. I’ll make sure my phone is charged and have a paperback book ready to be read. We always make sure that there’s plenty of food and water available.

Meditation for calming

I’ll probably do a guided meditation this afternoon to try and calm my nerves. Storms make me anxious, because of all the “what ifs.” And while I try to be as prepared as possible, I know that there’s probably something that I will miss.

What can you do to get ready?

You know that life throws a bunch of crap at you every single day. Some storms are worse than others. How can we stay strong and resilient, and be like a scout and stay ready for those disruptive storms?

The steps to prepare

First, know yourself. If you’re generally a nervous person like I am, then take some extra time every day to center yourself. Know that you’re strong, you’re reliable, your family and friends are there for you.

Then try to think of the projects you’ve got going. What could happen if they were disrupted? If there’s something you can do with those projects to prepare, do it. Or if your action could take multiple days, plan out your strategy.

My to-do lists are on paper. They’re always with me and staring me in the face, unlike the black screen when my phone’s not on.

So, when storms approach, be like a scout and be prepared.

3 Sure-fire ways to get big goals done

Why set big goals?

It’s been all about goal-setting the last few weeks here. If you don’t have goals, then you’ll coast through life. That’s fine unless you want to accomplish anything. If you have dreams about your home, your family, your finances, then you need goals. But why set big goals? Aren’t small ones good?

Small goals are good

Of course, small goals are good. They’re what gets us through the day. The small goal of spending 2 minutes training my dog is better than not training him. Or sitting straight in my chair for 2 minutes rather than slumping is good for my posture and my spine. Planning what to make for dinner is certainly a laudable goal.

But big goals turn the world

All of the small goals mentioned above could be part of much bigger goals that could help you achieve more. That’s why we set big goals. Setting small, intermediate goals get our big goals done.

For example, if I train my dog for 2 minutes every single day, then at the end of a week we’ll have the foundations of a remarkable trick. After a couple weeks of training just 2 minutes a day, he’ll know how to retrieve something. At the end of a month I can think about training more behaviors to enter a competition.

If I sit straight in my chair for 2 straight minutes 3 times a day, my core will be more stabilized. I’ll be walking better. And my balance will improve. I’ll be breathing better, too.

And if I plan dinners for the family a few days in advance, I can plan my shopping to include more nutritious options. We’ll be healthier and perhaps lose some weight.

Big goals are more achievable

When we set big goals and approach them the “SMART” way, they have a better chance of being achieved. Not only that, but Edwin Locke’s famous theory argues that the more challenging the goal, we work harder to achieve it.

SMART goals

That is, in order to have a reasonable chance of success in achieving a goal, it must be Specific, Measurable, Assignable (or Acceptable), Realistic, and Time-based. And studies by Locke and associates have actually found that the more challenging the goal, within reason, the better the chance of succeeding.

Big goals build self-confidence

We need to be working toward meaningful goals. And writing them down helps provide us with a sense of direction and purpose. Plus, the more achievable but stretch-worthy goals we work toward, the more likely we are to build self-confidence, resilience and happiness. All attributes worth striving for.

So, why set big goals? We need those big goals to move forward in life with assurance and optimism.

Celebrating a major milestone

Lately we’ve been talking about those “little treats” that keep you going toward a bigger goal. They’re so important. Every time I step on the treadmill, I get that reward in the form of a few chapters in the audiobook I’m listening to. But, what about that big reward? That big reward celebrating a major milestone? You know you deserve it, so when’t it coming? When can we celebrate?

Your goals are achievable

We’ve talked a lot about setting goals. That nothing is impossible, if you plan for it. And that’s true. That plan has to include very specific steps and deadlines that lead all the way to the big goal you’ve set. And whenever you complete a step, you deserve a “little treat.” This “little treat” is just that – a quick burst that keeps you on the straight and narrow of your path. It’s different for everyone, as are the goals that everyone sets. One of my goals is to get on the treadmill and run for at least half the time I’m on it, steadily increasing the time, speed and incline of the treadmill. And the treat I give myself every time I step on the treadmill is listening to my audiobook.

Achieving a big goal means many steps

One of your goals may be to write a book. This is not an easy task, nor can it be done in one sitting. It will involve many sessions, and the words may not always come smoothly. So, to keep you going, a possible “little treat” could be to prepare a cup of your favorite tea to sip while you work. Or write near a favorite light. Another little mood-lifter could be having your favorite childhood stuffed animal on your desk while you write. And a mood-lifter is exactly what these “little treats” are: they keep you happy, engaged, and continuing your program.

A fitness example could be running a 10K race if you’ve never run for more than 100 yards. A little reward for every extra quarter mile! How about a facial mask.

And intermediate milestones, too

And when you’ve finished, say five chapters – an intermediate milestone – you deserve a bigger reward! Be sure to choose something that’s meaningful for you, something that’s bigger than one of those “little treats,” but not so big that you’re not tempted to go back and finish your book. This could be something like a spa afternoon, or trying a new recipe that you’ve wanted to try. Or something that’s related to your goal. Like an hour reading (for research, of course) a book that’s been on your list.

And for our fitness example, if you’ve run 2 kilometers during your practice, that certainly deserves a nice reward. A massage, perhaps, if you enjoy them.

But that major milestone needs a major reward

But that big reward celebrating a major milestone should be something even more special. For example, planning that getaway you’ve wanted to go on. Or a launch party with friends and family for your book. Or having a party a few days after the big race. You may feel like the goal you’ve achieved is reward enough, that you’ve grown because you reached it. And you have! Your self-confidence has improved, your resilience has grown, and you’ve shown that you can stick with something major. But, darn it, you deserve it! Your big reward should feel as major as the goal you’ve achieved. Go ahead and celebrate.

Reach your biggest goals one step at a time

Last time we talked about stuff you had to get done, no matter what. For those tasks, you just have to buckle down and do it. But what about your big goals. How can you achieve the things that there’s no deadline for, or that you’d really like to have happen but hadn’t started yet? It can seem overwhelming to have pie-in-the-sky goals, but they’re really necessary. And you can reach your biggest goals one step at a time.

We all want big things, and we usually want them as fast as possible. But the best, most life-changing goals take time. We have to plan the steps that it takes to get to the ultimate goal. Why not just dive in? Because for many goals, we’ll never get there. And for the goals that we do reach, they may be set too low and there may be further achievements that we’d miss out on.

Take the time to plan

Three-time Olympic gold medalist Gabby Douglas spent eight years away from her sport. But now she’s back in training. In fact, she recently qualified for the U.S. Championships with hopes of making it to the Paris games this year. She stepped away after the Rio games because the training, then the Games themselves, took so much out of her. She said, I went through hell x2 and i lost my joy, i lost my passion, my fire, my love, and then myself.”

So, then what happened? How did Douglas find her passion in gymnastics again? She said that she did a lot of reflecting and journaling. Then when she decided to go back to training she just took a deep breath and stepped into the gym. “Remember, you don’t have to get it all done in one day. Take baby steps — I definitely did.”

One step at a time

And that’s good advice for anyone with a big goal. Douglas knew what it took to achieve success. And she knew that it was a lot. So she took it slow. One step at a time. That’s what we all should do when faced with a really big goal. For me, to reach the goal of a side plank with my leg raised, I modified the move, got stronger, and finally was able to do the full pose. Planning for one step at a time keeps you motivated to continue.

Break it down

Consider that goal, and everything that it will take to achieve it. Then think about the logical steps to take to get there. All of them. Write it down. And then plan – concisely, every step, every milestone, with deadlines. Use your “Get It Done” Guide to help you plan! Then do it. And when you reach a milestone, celebrate! That’s what keeps you motivated to continue toward that big goal.

That’s what Olympic champions do.