Thursday, January 29, 2009

Stick To It Tip #5

To make the most of your workouts, start with your most difficult exercise so you can get it over with and move on to some of your favorites. Typically, these exercises are our least favorite because they highlight a weak area so they are challenging both physically and mentally. Once you get through these the rest of the routine will seem easy.

Tuesday, January 27, 2009

Consider Substitution

When doing my food diary I noticed a few items that I may need to monitor if I want to keep my girlish figure. As I mentioned in another post, I tend to like refined carbohydrates because of my sweet tooth. Rather than eat my home-made candy (sorry, it was easy to make and delicious) I will try some of the in-season fruit such as pears, apples (baked with cinnamon) and grapes. I don't need to substitute every time but if I start now it will be easier as time goes on. Luckily, when I do splurge, I maintain portion control. Another area for substitution is crackers, chips, and other snacks made with trans fat. Again, I don't normally eat potato chips (reduced fat by the way) or tortilla chips but when I have a craving for that type of crunch, I have replaced my chips with toasted pita bread (wheat not white) and that works well. Obviously, there are some foods that just can't be replaced, such as pecan pie with vanilla ice cream, but I plan when and how much I am going to eat. Life is to be enjoyed and can be in moderation. It is when we go to excess that trouble begins.

Monday, January 26, 2009

Sleep Is Important

Although I have measured my exercise and nutrition, I haven't forgotten another important factor in pursuing a healthy lifestyle--sleep. Not getting enough sleep prevents your body from recovering adequately from hard training and also lowers hormones levels. This in turn increases your desire to eat and lowers your metabolism. So I am working on getting 8 hours of sleep a night. By going to bed and getting up at the same time each night, I am training my body rhythms to expect to sleep. I have also developed a bedtime ritual which prepares my body for sleep--no alcohol, brushing my teeth, and finally a small amount of stretching and I hit the sack. Additionally, I have tried to make my bedroom as dark and quiet as possible for the best quality sleep. I will monitor my strategy and see how it works. If you can't seem to get 8 hours work on going to bed 30 minutes earlier each week until your reach 8 hours and see what difference it will make.

Sunday, January 25, 2009

Exercising With An Injury

Once you start living a healthy lifestyle, there are always obstacles to maintenance. A few days ago I woke up with blood in my eye (probably a broken blood vessel). This seemingly small injury had an impact on my workout routine. Just to play it safe, I called the ophthalmologist for an appointment (in a few days) and asked what precautions, if any, I should take. They stated I should probably keep my workouts to a lower intensity until I was seen. Again, this could lead me to stop working out altogether until I go to the doctor. Rather than stopping, I just reworked my routine to a lower intensity---I took my cardio down a notch or two, changed my strength training from free weights to machines (to eliminate head below waist movements) and eliminated my yoga class and replaced it with appropriate stretching exercises. These are "plan B" strategies and you should have plenty of them for just such occasions. I am sure after my appointment tomorrow, I will get a clean bill of health and can go back to my usual routine. But for today, a leisurely 3 mile walk with do.

Saturday, January 24, 2009

What Gets Measured Gets Managed

Even though I don't see one of my possible 2009 goals as losing weight, I do envision a need for data about how to maintain my weight. Again, I can use a number of calculators that appear online to determine the number of calories I need to maintain my weight and the nutritional make-up for my diet. Based on my weight, age, gender and activity level the following are suggestions for my daily needs:

To maintain my weight I need to consume 1923 calories daily
The recommended distribution is 288 grams carbohydrate, 48 grams protein, and 64 grams of fat.
The recommended daily amounts of key vitamins and minerals are 2400 mg sodium, 1200 mg calcium, 200 mg cholesterol, 10 mcg vitamin d, 75 mg vitamin c, 8 mg iron, 400 mcg folate, and 2.4 mcg B12

Remember these are guidelines and are not necessarily specific to my situation. I can use this information with other data to come up with a plan unique to me.

If you need additional support in assessing your dietary and exercise quality or if you are pressed for time, go to www.mypyramidtracker.gov. This tool will help to identify strengths and weaknesses you may miss. You only need to put in one representative day for the assessment.

Friday, January 23, 2009

Food Log Results

Keeping a food log provides objective data for your review. Based on my food intake log for the week I found out a number of things:

  • It would be a good idea for me to drink more water
  • Although I need to eat breakfast, it can be smaller and still be enough to fuel my workouts; if I need more food I can have something after my workout
  • Salads are king!
  • I couldn't live without my gas grill
  • Candy and ice cream, in limited amounts, are ok
  • Stay away from processed foods, chips, and/or high starch carbohydrates
  • Alcohol disturbs my sleep
Although I don't have a "weight" issue, I don't want the calories I do consume to be low in nutrition, thus the decision to eliminate alcohol, maintain/increase my salad intake, and decrease my candy and ice cream. Other patterns have to do with socializing and increased eating. As long as I can control the eating environment (not eating out) I can maintain my nutrition. As soon as I go out to restaurants that control becomes diminished and the likelihood of overeating is higher. This doesn't mean I can't socialize but it means I have to plan ahead. The percentage breakdown between protein, carbohydrates, and fats is within standard ranges set by the American Dietetic Association but my fats tend to be from animal products (all my dairy except ice cream is non-fat, other fats are good fats from olive oil or nuts), so I need to be aware of how much I eat of those foods throughout the week. Based on my overall self-assessment, my workout routine for cardio and strength has been working, however, I need to shore up my flexibility and general physical activity. My diet is pretty clean but could benefit from a more precise nutritional review and there may be a need to identify more strategies to address eating as part of socializing. So, with some minor changes I can keep doing what I have been doing but what will keep me motivated?

Thursday, January 22, 2009

Stick To It Tip #4

Join a fitness chat room, message board, or forum. These online interactive tools are full of encouragement from people who have achieved their goals and are developing or working toward new ones. Check out my fitness chat room on Monday evenings at 7:00 pm (EST) on the home page of my community website Fit In Fairlington. My goal is to provide a supportive environment for both newbies, those struggling with maintaining a fitness program, as well as veterans needing new incentives. See you there!

Logging Food Intake

In my previous post, I mentioned keeping a food diary. I tend to keep things "hands-on" and simple so I just use a small spiral memo pad that can fit in my pocket, gym bag, or brief case. Some of you "techies" may find it easier to use the numerous gadgets out there to keep track of you food intake. One such item is Calorie Count Mobile (Shape Magazine, February 2009). You use your text messaging service to log your foods and get a message with the calorie count and a link to more detailed nutritional breakdown. There are many other services similar to this so if you would rather use a device to keep track, you have no excuse!

Tuesday, January 20, 2009

You Are What You Eat

Now that I have a good amount of data about my activity level, I need to look at my eating and nutrition. Eventually, all of this information will be used to decide what goals I would like to set for the year but until then, I will not modify too much of my current lifestyle until the evaluation is complete. To get a good idea of my eating patterns I am going to keep a food diary. To make this as simple as possible, I am going to log in just the type of food I eat (rather than specifics) and how much of the plate they take up. I will also log the time, location, and my mood. These basics will give me an idea of the amount of each food category (meat, dairy, etc.) I eat and portions as well as how often and why I might eat. Although I don't have a weight problem, I may need to be conscientious about my nutritional needs as I get older to help avoid certain health issues. I need to keep the food diary for a minimum of 3 days (preferably 2 weekdays and a 1 weekend day) but I will try for a full week. In addition, I will use a number of questionnaires regarding my eating style to see if there may be potential issues in the future. I am not a registered dietitian nor a nutritionist, but I can make some decisions about my food intake without professional help by using a number of resources. I will check in periodically and provide a review of my efforts in my next Gabcast.

Monday, January 19, 2009

Sneaking in My Stretching

I have identified that I don't work stretching into my daily activities enough and need to find creative ways of doing this without adding lots of time. What I have decided to do this the following:
  1. Add stretching to my resistance program by incorporating it as "passive recovery" time. I usually do supersets or modified circuits to save time but they also require more recovery time (up to 75 seconds). This would allow me to do one set of stretches in-between. I do enough cycles that I can do all major muscle groups.
  2. While I do my stretches I can focus on my breathing, by inhaling (through my nose) for 5 seconds, hold breath for 5 seconds, and then exhale (through my mouth) for 10 seconds while releasing tension in the area I am stretching. If I take 5-6 breaths this way it will use up about 1 minute, a good time for a full stretch.
  3. On my non-weight training days (I typically do core or ab work on those days), I can keep my stretching to a minimum by focusing on my "trouble" while doing my ab/core work.
  4. After my afternoon walks, do so easy stretching and relaxing breathing; again, probably taking about 20 minutes.
  5. Since I do computer work, I will stop every hour to do a 5 minute stretch.
This strategy will allow me to fit in the stretching I need without too much thought. The biggest challenge is stopping use of the computer to stretch. I decided the easiest thing for me was to set a timer, otherwise I won't remember to check the time. When you actually look at your day with a more discerning eye, you can find time to fit in your new healthy habits.

Sunday, January 18, 2009

How to Add Physical Activity

I reviewed my activity log for the week and it reveals some issues--1) most days, I am only active for the time I am at the gym -- usually 30 minutes of cardio and 15-20 minutes of either resistance training or core work, 2) about 4-5 days a week I manage to get in a walk in the afternoon -- about 2 miles or 30-40 minutes, 3) the rest of the day I am sitting (driving the car, reading, using the computer, watching a DVD, eating). I also see that I don't spend enough time on range of motion or flexibility work. With all of this data, I plan to integrate more physical activity throughout my day (a chore circuit, parking further from the grocery store, going to the bathroom on the opposite floor), add some more walking, add a short stretching session at the gym and after walks, as well as add a yoga class on Fridays. This will take some effort so I will try and add only on item every other week to make sure I incorporate the activity for the most efficiency.

Thursday, January 15, 2009

Stick To It Tip #3

To help commit yourself to making exercise an important part of your day, plan in advance. Plan what your workouts will look like for the next week or even better the next month and enter them on your calendar, day-timer, or PDA. Once they are scheduled, you can cross them off as you complete them and feel a sense of accomplishment. Additionally, if you start to see yourself slacking off, you may be able to identify a pattern (don't schedule a session after your weekly unit meeting as they typically go longer than anticipated) which has been preventing you from working out. Planning in advanced will allow you to be proactive with your exercise, not reactive.

Sunday, January 11, 2009

Assessing Weekly Activity Levels

Now that I have some idea of my physical and psychological status it is time to check out my behavior. Over the next week I will be monitoring my activity level. This not only includes my structured exercise sessions but my general physical activity throughout the day. It is very easy to think (because you may lack energy or feel fatigued) that you are "working" hard but in reality the tiredness may be from sitting in front of a computer all day after your morning workout or not getting enough sleep. My assignment then, is to break my day into six sections (8am-12noon, 12noon-4pm, 4pm-12, 12midnight-4am, 4am-8am) and log in my general activity level for that time frame. I can then get an idea of the number of minutes throughout my day that I am truly active. If I am happy with the level of activity, great! But, if I find I am sitting on my rear most of the time I may need to make some adjustment to my daily routine. This assignment will also provide me with information about my daily caloric expenditure that I will use later when evaluating my weight management. To make the assignment easy, I will develop a cryptic shorthand (like doing text messaging) that I can use to keep my log simple. If I had a hand-held device, I would use it but since I don't I am using a inexpensive spiral memo pad that can fit in my pocket, purse, gym bag. These come handy for evaluation and monitoring purposes, so be sure to have them around when you need them. I will be posting my weekly review of progress on my Gabcast channel, don't miss it!

Thursday, January 8, 2009

Stick To It Tip #2

When you started your new exercise routine, you may have taken some baseline measurements to help you determine your progress (current weight, cholesterol level, blood pressure, resting heart rate). Make sure that you take these measurements periodically to give you an idea of whether your meeting your deadlines for your short-term goals and moving along adequately to meet your long-term goals. Tangible numbers are the best motivators but don't forget the intangible items such as improved confidence, increased activity levels, or better sleep.

Tuesday, January 6, 2009

Knowing Preferences Will Help You Succeed

Since I have been working out for many, many years, I have come to know my exercise personality but if you are new to structured exercise or haven't re-evaluated your preferences the following surveys may prove to be helpful:

  • What's Your Exercise Personality? I tend to be structured and organized so maintaining a fitness program is too difficult. The do indicate I may want to add some variety to my activities.
  • The Exercise Personality Quiz. I am enjoy group activities, seek some adventure, learning new skills but not too competitive.
  • Exercise Personality Quiz (2). They put me into the "inspirational" category. I enjoy serving as the catalyst for motivating others. They suggest I focus on dual-purpose activities and they also encourage some quiet time and some slower paced leisure time. The find that an obstacle for me may be my less than enthusiastic response to those critical of my exercise performance.
  • Fitness Type: They gave me the label "Fitness Trendster" stating that I like to keep up with all the new techniques/equipment put forth by "star" trainers.
Remember, the above information is just for you to use in constructing your own workout and help you determine the most likely activities you will enjoy. If you do something you enjoy, you are more likely to keep at it. So get out and have fun!

Monday, January 5, 2009

Cardio, Strength and Flexibility

Yesterday I went to the gym and did a self-assessment for both cardiovascular and strength components. I used a treadmill and heart monitor for the cardiovascular evaluation and then used the gym equipment and stop-watch for the strength assessments. Based on the results, my cardiovascular rating as expressed by an estimated oxygen capacity is superior for my age. My strength was measured by doing a maximum repetition on the leg press (lower body) and bench press, timed repetitions on the bench press and push-ups (upper body), and timed half-sit-up for abdominals. All of these resulted in excellent or superior status (95 percentile for my age group). A number of flexibility measures indicate that I have good truck flexion, adequate hamstring and hip flexor flexibility but poor shoulder flexibility. Based on this data, I should continue maintaining my current cardiovascular, strength and flexibility training (while monitoring my knee; I had major surgery in 1978) with emphasis on improving my shoulder flexibility and also increasing the strength of my small rotator muscles in my shoulder. In addition, I should focus on improving my posture and balance (as with most things, it may deteriorate as you age). All of these considerations need to be weighed to create an efficient yet comprehensive exercise program. The next phase is to review my exercise history, activity preferences, and time constraints so I can craft a routine that will work with my daily schedule, maintain my interest, and be pleasurable.

Sunday, January 4, 2009

Optimum Fitness

According to the American Council on Exercise, optimum fitness is a condition resulting from a lifestyle that develops cardiovascular endurance, muscular strength, flexibility, as well as the maintenance of appropriate body weight. So at this stage I am going to measure some of these components to identify my baseline. Since I don't have sophisticated equipment (skin-fold, hydrostatic weighing, bio-electrical impediment) to test body composition, I am going to use the tools I have at home--the scale and a measuring tape. As a general measurement I am going to use a height/weight table as well as a body mass index (BMI). If I use the standard height/weight table I am in the normal range for a woman of my height and build (5'2" 120 lbs). According to the BMI, again I am within normal weight. Since I have my hip (36") and waist measurements (27"), I can do a ratio (WHR) that will estimate the risk associated with abdominal obesity (diabetes, hypertension, cholesterol); that measurement indicates I am not at risk. So, overall my weight doesn't appear to be a health issue at this time. However, weight maintenance is key as I grow older and I should establish a range that keeps me healthy. This needs to be kept in mind when I go to design my fitness program and my nutritional strategy. The next stage will be to evaluate my cardiovascular fitness--see you on the treadmill!

Saturday, January 3, 2009

Assessing Your Health History

Now that I know I am ready and capable of maintaining an exercise routine, I need to have a better idea of what my physical limitations may be based on my health history. Most personal trainers and physicians use a health history questionnaire or a PAR-Q (Physical Activity Readiness-Questionnaire). This helps determine whether you need medical clearance to start an exercise program. Based on my answers, there is nothing to prevent me from participating in a moderate to vigorous exercise program. There are family health issues to consider and monitor--my father died from a heart attack at age 64 and both my brother and sister are overweight and have high blood pressure. I have an annual physical and my numbers (cholesterol, blood pressure, resting heart rate, weight, etc.) are all within normal range. I do have a thyroid condition which is being treated with medication but this has no effect on my ability to exercise nor does it impact my heart rate. I had major knee surgery back in 1978, so this will dictate some of the exercises I can do and at what intensity. Overall, my physical assessment indicates I can continue my current program without problems. My next step will be to determine my fitness level. I will do this by evaluating each component of "fitness" and then establish a baseline. This will help me in determining goals and how to measure my progress and will also give me guidance on designing my program for optimal results.

Friday, January 2, 2009

Fitness for 2009

I decided to change up my emphasis on my blog entries. Not only will I provide general fitness information but I will chronicle my fitness programming for 2009. I will be teaching a wellness class in the spring and will use the tools and strategies from that class to guide me through 2009. With that in mind, I started off by evaluating my readiness for a fitness lifestyle. I answered three different surveys to identify my current psychological status. The first assessment identifies where I am in behavior change related to fitness. I am currently in the maintenance stage; I have incorporated my new fitness behaviors and my goals are to 1) Sustain and strengthen my new behaviors, 2) Overcome feelings of being deprived, 3) Keep a commitment to my new lifestyle, and 4) Help someone else. The other two assessments helped me identify obstacles to maintaining a fitness lifestyle and the couple of areas I need to be aware of are 1) how injuries may affect my fitness and 2) travel/vacations. These two areas could cause a lapse in my routine and need to be addressed when they occur. With all of this information, I am ready psychologically to move ahead to the next step in my evaluation, an assessment of my physical status to address any risk factors and to determine the limits and/or direction of my training.

Thursday, January 1, 2009

Stick To It Tip #1

As a way to start off the New Year, I decided to list ways to help you stick with your workouts. Over the next two months, I will add a weekly tip to keep you on track while you make exercise a habit. Additionally, I will be doing more "journal-type" entries as I attempt to reach some of my personal fitness goals throughout 2009. If you have set some goals (which I hope you have done already), write an agreement with yourself and list all your goals (both short-term and long-term) and their deadlines. Sign it and keep it somewhere visible (bathroom mirror, refrigerator) as a daily reminder of the pledge you have made with yourself.