Barriers to Exercise-NO TIME! by Lou Haskins

this blog discusses being healthy in America today

The late, great comedian, Rodney Dangerfield once said, " If I knew I was gonna live THIS long, I'd have taken better care of myself!"

Take this quiz and get a good understanding of why you're not taking better care of yourself.
                                           Click on Quiz for full-screen size and printing.

Click on Quiz for full-screen size and printing

Courtesy of CDC (Center for Disease Control)

 Time is there, you just have to prioritize it.

In the morning, before breakfast, take ten minutes to do some yoga, deep breathing, or if the kids are up, play with them before breakfast for that all-important ten minutes. It becomes a habit. Surely, you can find TEN minutes.
If you do it before you eat, your metabolism revs up and you burn calories more efficiently.

After all, we are descended from hunter-gathers. They didn't roll over in the cave and pour a cup of coffee and toast a bagle. They had to expend energy and go find breakfast; and often, it fought back!

For a good blog on food, read my friend Brenna, a registered dietitian who counsels diabetic patients.
You can find her at http://eating-simple.blogspot.com/
She sees the effects of poor diet every day. She can help.
Next up, more examples of ten minute exercise examples you can use in your daily activities.

The Time is Now!! By Lou Haskins

this blog discusses being healthy in America today

I recently did a series of postings on how to make Behavior Changes, and why it is so difficult.

It seems logical to follow with this series; what is known by trainers as Barriers to Exercise.



The #1 reason for not getting the recommended amount of PA (physical activity) each day is.................?
drum roll please..................TIME! 

So, when we GET time, we'll start, right?  Unh Hunh! Yeah!


If you are seriously trying to do do something about you health and fitness, (action phase), don't let TIME get in the way, make it an ally!


The American College of Sports Medicine (ACSM) has updated its' recommendations for exercise Do you know that now, your activity can be broken down into segments? 

Three 10 minute periods of activity a day can meet the minimum requirement of 30 minutes, at least 5 days a week, for physical activity. 

Here's great link to the ACSM updated guidelines as well asMETs.
You really should be looking for this kind of info if you have moved into the planning or action phase.  
 
http://www.bodyresults.com/e2acms_2007.asp

This site gives a terrific explanation of METs and how you can use them to boost your activity. 



 BTW, you'll notice it's now PA (physical activity) and not exercise. This reflects the more inclusive view that anything that gets you up and moving can be beneficial. For example, common chores like washing the car or doing housework. It counts! There's this system called METs (metabolic equivalents) that lets you keep track. Keeping a record is key. 
A good place is on the refrigerator. You KNOW you'll be going there!
 
 

If you have kids, involving them makes it quality time, sets a great precedent for them, requires more calories and  effort, but only a little more time. Kids love to help. Let them! They'll be grown and gone before you know it!

So, think about the ten minutes. Surely you can find ten minutes, right?  Think about that and in the next post, I'll give you some real life examples of what people are doing to get PA of ten minutes, three times a day.

Have You Ever Taken a CPR Course? by Lou Haskins

This blog discusses being healthy in America today

CPR - cardio pulmonary resuscitation, the first treatment for a person who has collapsed and is not breathing and/or has no pulse. It consists of  an external cardiac massage and artificial respiration.

You can use  this lifesaving skill any where, any time without any equipment help.
A lot of things have changed, so even if you had it years ago, you need a refresher.

And, for those who have never learned this simple skill, pray that someone you love never needs CPR while you are helplessly standing by.

The guilt can be overwhelming!

  Make sure you get a course that actually has you practice on a simulated 

 person!

 Reading about it is not enough if you find yourself in this high-stress situation.

Having CPR skills is something you'll NEVER regret!

It Isn't Hopeless! by Lou Haskins, CPT

this blog discusses being healthy in America today

A couple of hours ago, I was a guest of Michael Perskin, MD, on Dr Radio.
http://www.sirius.com/doctorradio

His show is called Healthy Aging.
He had me as a guest because I'm a certified personal trainer and 71 years old.
I'm a healthy and fit; and the idea was for me to answer, with the doctor, caller's questions relating to exercise for older adults.

The first caller described her husband. He's 50,  5'9" and weighs 280lbs. He's had a heart attack and now has developed diabetes!
She was beside herself. No matter what, she couldn't get him to exercise or make positive improvements in his lifestyle.
I really empathize with them.
She married this man, has loved this man, had his children and is now watching him kill himself through inertia and inability to change.
Change! It is so  difficult!
He most most likely feels stuck. He just doesn't think HE can do it-make the change.

If he and she should read this post, I urge you to review the earlier posts I've made on this site regarding this very subject, behavior change.

I have been there! This is me at age 60! Five feet, nine inches and 265lbs!
I didn't even feel like I had a problem, until it was almost too late!




 

Your body is capable of remarkable improvement, no matter what your present condition, if you just give yourself half a chance.

Don't blame it on your genes.

Don't give up because you've had bad experiences and exposures up to now.

Here's an analogy.

Your genes are like a gun.
It is what it is. You can't change it, it can be beneficial or harmful depending on what happens with it.

Our environment loads the bullets.
Now, that gun can be deadly.
 

     But, it is our unhealthy lifestyle that pulls the trigger!
     Stop committing suicide!
     Don't pull the trigger!

     Change your lifestyle!
     It's NOT hopeless!


   
                                        Here's a motto I suggest anyone can adopt.

                                           If HE or SHE can do it, I can do it!

Something's Fishy - by Lou Haskins

This blog discusses being healthy in America today   

As a young man in the Navy,  I was stationed in Argentia, Newfoundland in 1964-68.

I was reminded  of this recently when I got an email from a friend that served with me there. We reminisced about the great fishing.
It was pretty much unspoiled then, and we loved it.
One of the fun things to do was to fish for codfish. It was so simple and easy. You stood on the pier or shore, cast out a big spoon or plug lure and start reeling in. When everything stopped, and it felt like you had snagged a rock, you just had to keep reeling. After a couple of minutes, what felt like dragging an anvil, would turn out to be a 25lb codfish! (or bigger)

With white delicate meat, it made a delicious, healthy meal.

So, here's an updated healthy Mediterranean-style codfish recipe, complete with how to cook it and tell if  it's done, courtesy of the Canadian Department of Marine Fisheries.

Notice the calorie, carbohydrate, salt and fat content in the nutritional analysis below the recipe-it doesn't get much better than that! And, the fat is healthy!

The header on the recipie, how to cook fish, applies to all types.
Most people tend to overcook fish, in which case, it gets dry and tasteless.
If that happens, throw away the fish and eat the pan! It will taste better!
BON APPETIT!

The Right Body in the Wrong Time by Lou Haskins

this blog discusses being healthy in America today

The last few posts have dealt with behavior change, and why it's so difficult.



OK, time to deal with the LAST and most unpleasant component in the process, RELAPSE!




Misery loves company-it happens to almost everyone at one time or another. Take a look at this graph. 


 


After about three months, only 35 to 40 percent of people trying to kick the habit are still clean. And, that's after detox!
Trying to control food is even worse! You can't abstain. You have to eat! 
And, do you know anyone who wants to exercise after eating? 
One good thing can be seen in this graph though, after about three months, most of us are well on the way to recovery.
When I was trying to quit my FOUR pack a day tobacco habit, I relapsed at least eight times. The only reason I was able to keep trying until successful was the process described in earlier posts where I had convinced myself that not to quit would ruin my health and probably kill me! Once you truly believe that, you'll keep trying until you do it. Losing weight and looking good is not a strong enough motivator.

If you relapse, it will begin with a bad lifestyle choice. 

To aviod it happening, start by re-evaluating the people you hang out with. 
 Family? Well, you can pick your friends, but you're stuck with your family! Avoid the toxic ones!
Are these people you just share a behavior with?  
Would these people support your effort to be healthier, or would they sabotage you?


Would they offer you a hit, a toke, a drink; take you to the Cheesecake Factory for your birthday, bake you a special dessert they know you really like and then be hurt because you don't want to eat it? Write down things like this that happened to you and who it was that did it. Forewarned is forearmed.
Change your location pattern. Take a different route home that doesn't go past the doughnut shop. Try different types of recreation activities, get involved with people leading healthier lifestyles. It's contagious!

You gotta be strong! 

If,  you weaken and give in to temptation, it's NOT the end of the world. 

At this point it's easy to say, "I failed again! What the heck, I might as well give up." 

NO!

The key?

GET BACK INTO THE ROUTINE THAT MADE YOU SUCCEED TO THIS POINT!

AFTER ALL, IF YOU DON'T KEEP TRYING YOU'RE GOING TO..................................?

The Right Body at the Wrong Time by Lou Haskins

This blog discusses being healthy in America today.

 In the The Right Body at the Wrong Time series, we are working through the six steps of behavior change needed to make a permanent,  new healthier way of life. The last post covered step #5, maintenance.
This would be a good time to read the previous posts so you can relate  to the earlier steps in the process. 

In fact, step #6, permanent process is the last step in decision making. 
Your brain is the means to achieving the final step. 
Here's why.

To get to this point, step #6, you have:
Moved from ignorance and/or denial to awareness.
You have educated yourself and now understand just how crucial taking charge of your own health is.
You continue to research and learn about what it takes to be healthy in today's society.
You set goals and progressed to a state of healthful well-being.
You've seen amazing improvement in appearance, physical capability and medical health markers.
You have a support network that gives you feedback and encouragement.

At this point, success is achieved through vigilance.
You can actually eat a piece of chocolate layer cake with ice cream. 
You can actually go a week without exercise.
However, your brain will NOT allow you to continue these behaviors. 
That's because you have a NEW rnormal; a healthy lifestyle.
Whereas before you used to dread exercise, crave junk food and  ignore well-meaning people trying to inform and help you; now, everything is reversed! 

I call it flipping the switch.


To assist you with the permanent process, there are many tools. 
Here are some examples.
Exercise log.
I put this together so that the three main types of exercise can be tracked on one log sheet.
Notice stretches are mentioned AFTER the exercise. That's because doing it this way builds muscle faster and lessens chance of injury. 
Stretching a cold muscle is NOT a good thing. How many years have you heard that you should stretch first? 

Ideas become accepted dogma simply because some expert or authority thinks it's logical,  Others, including organizations join in, and it becomes accepted practice, even though no science has been done to prove it correct.
The correct order is: Warm-up, at least ten minutes.  Then do the exercise you planned to do,  and then stretch.
Your muscles will thank you for it, and there's less chance of injury.
 
For aerobic or cardio, about 80% of your maximum effort gets the best result.
For fat loss, the effort needs to be LESS, about 70%. 
If you work too hard, too fast, the body taps into it's glycogen stores and uses carbs first, making fat loss more difficult.  
That's why a good moderate to fast walking pace, about 3+ miles per hour is great for fat loss. The elliptical machines and/or rowers are excellent as well and have the added benefit of no impact; easier on the knees and ankles.  

For resistance/strength training, 10-12 reps of weight that is about 20% of your intended goal gets the joint ready to go. Then, do as much weight as you can, for just a few reps! Intensity is the key to effective weight training.


Then, it's time for a good stretch. Each muscle group should be stretched right after you exercise it!

 Here's another simpler log that helps you stay on the track.

Other exercise myths and misunderstandings will be covered in future posts.

The point is, keep these logs visible! On the door of the fridge, on your way out, places where seeing them will remind you to do the exercise..

Also keep track of what and how you eat.
 Here's two examples, one detailed, the other more simple. Choose what works for you.

Personally, I hate calorie counting-for me all I have to do is see what's going in my mouth, and I can adjust to get the result I'm after-lose fat, gain weight etc. (This is after 3 years of educatiing myself on food)
The simple log plan? Just write down everything!
If you BITE IT, You WRITE IT!
You review your notes after, say, four days or a week and you'll be surprised.  
Then, pick the bad food easiest for you to reduce or eliminate and start there.

Follow what has been discussed in this blog and you'll accomplish your goals.

There are many websites that can help, many with advertisers trying to sell you "special weight loss food". 

DON'T fall for that! 

The websites offer really good info, but you don't have to pay for any of it. You'll see as you navigate through the various areas.

So, in phase 6,  Permanent Process, you're doing everything you need to do to be healthy and fit. It's part of who you are!


IT"S A BEAUTIFUL THING!

Next and last installment on the decision-making process and why it's so difficult, is the event we trainers NEVER mention to our clients as the they progress and become happier and more confident---
RELAPSE- it happens.
I'll tell you why, and how to deal with it.