Keeping Motivated to Exercise

This coming Monday (April 7^th) is World Health Day.  It’s the 64^th anniversary of WHO (1948) and this years’ theme is Aging and Heath.  We all have aging in common, and let’s face it - it’s better than the alternative. What better time to access where you are since we are now a quarter of the way through 2012.  Can you believe how quickly the time is going by?  How are you doing on the healthy goals that you set?  Still exercising?  If you are like most people who set an exercising goal for 2012, you’ve probably let it slip by now.

Due to recent jaw surgery, I had to stop exercising for a while.  “A while” was actually 5 weeks because before the surgery, in addition to working very long hours, I had a major sinus infection plus throat and ear infections that I was trying to kick.  Then following the surgery, I had another couple of weeks when I couldn’t exercise. Since exercising isn’t my favorite activity anyway, it would have been all too easy for me to just stop entirely.  But as soon as I had the OK to take it up again, I forced myself back to the gym.  I’ve been going again every morning and have increased my workouts gradually during the first week so that I’m now even beyond where I was before.  I’ve also started a weights class twice a week.  While I love lifting weights, I have trouble staying motivated if I have to constantly work out on my own so I find taking a class with others helps the time pass more quickly and it helps to keep me motivated.  I’m hoping that it will also help me get motivated to resume my weights on the days that I don’t have classes.

Following my surgery, I set myself a goal of walking a minimum of 3 miles a day and if I have the time I do 5 miles – that’s my goal for the day, every day for 4 weeks.  This isn’t just slogging along because I do intervals and inclines on the treadmill, increasing the speed and inclines to challenge my body when I can.  I’m not sure why I chose these distances or 4 weeks but it’s just a goal that I set.  These miles have to be in addition to any other exercise that I get throughout my day. 

Setting and tracking my goal helps motivate me to complete my goal. My husband gave me a Fitbit pedometer as a gift a few months ago so I’ve been wearing it faithfully.  It connects to my computer so that I can also log in the foods that I eat and calculate the calories that I take in.  Once you see the calorie in calculations versus the calories that you burn during your activities, the ratio in versus calories out all becomes much more real.

There are still days when I could so easily find a hundred excuses to not go to the gym.  That’s why I go first thing, very early, every morning. I am determined to accomplish my goal so I force myself out the door and once I get going, it’s not so bad.  I always feel better for having done it. 

So, are you still working on your healthy goals?  If the thought of going to a gym makes you cringe, there are so many other activities that you can do to keep active.  If you are bored with your usual exercise, try something new such as a new activity or a new class.  It will keep your body challenged and refresh your attitude.

 Join me by continuing your healthy goals for the rest of 2012!

Not Just Another Resolution!

Happy New Year! It’s that time again when a majority of us have made our resolutions. According to my Internet search, the usual ones include lose weight, spend more time with family, eat healthy, save money, etc. After considerable thought the heading for my list is Goals for 2012. I’ve decided to choose the word “goals” rather than resolutions because resolutions doesn’t leave me with the same feeling of commitment and those who know me know that I’m pretty goal oriented. That little change in the heading of my written goals (yes, I do write them down) seemed appropriate.

Topping my list is to do everything that I can to make certain my heart is healthy and to encourage everyone whom I know to do the same. Both of my parents died from heart related illnesses at a very early age so I probably have a bigger incentive than most of my friends but I do feel that it is important for everyone – women especially.

We are constantly bombarded through TV and magazine ads making us aware of breast cancer. Yet Dr. Oz said on his TV show last year,

“More than one in four women die from heart disease, nearly triple the number of breast and lung cancer combined.”

(If you missed Dr. Oz’s shows on heart health, you can access them on his website.) Breast cancer awareness and research has had very good PR and survivors can talk about how important it is to have routine exams. Since fewer women survive heart attacks, they aren’t around to encourage us to live a healthy lifestyle and get our blood pressure and cholesterol checked regularly. Also, the symptoms for women are often drastically different than for men and women wait longer to call 911 or see their doctor. Frequently it’s not in the forefront of doctor’s minds so it’s up to us to be on top of this issue.

So, how can we take care of the ones we love as well as ourselves? Be informed -- know how to take the steps to prevent and control heart attacks and strokes and tell everyone you can to do the same. There are now so many wonderful web sites that give us the facts that we need. A really great one that I love for describing symptoms and providing a downloadable checklist to take to your doctor is www.womenshealth.gov/heartattacks. If you haven’t already, find out what your family history is and let your doctor know if any of your family members have high blood pressure, heart disease or strokes.

It’s up to you. Decide now to get a healthier lifestyle. This means eating more vegetables and fruit and less meat. It also means getting some exercise every day. Just remember, you won’t see your blood pressure and cholesterol drop overnight but making these changes will mean less risk of future heart problems and you will be feeling better and enjoying the life that you were meant to live.

Another great way to spread the word to your friends and family is to support the Go Red day on February 3rd this year. Provide your support not just for the one day, but the whole month of February. There are several methods for giving support. Check out the American Heart Association website for ways you can give both locally and nationally. For my friends outside of the US, check the Internet for a similar organization for your country. You can get all kinds of Go Red products with all proceeds benefiting the American Heart and American Stroke Associations.

Even though I knew about my family history of heart related illnesses, I’d not kept track of my blood pressure or cholesterol. One fate-filled day while at work, I spent my lunch and break time having both checked out. Thank goodness I did because I found out that both were sky high and I was a potential stroke or heart attack sufferer! Now I want to be sure that I encourage others to have both checked regularly. It only takes a few minutes and you could be saving your life.

I’m the same as everyone else, if I don’t take my goals (resolutions) seriously and stay on track, I’ll backslide. If I can get as many of you as possible to adopt this goal, we can support each other and get the word out to others that a lifestyle change is important for a healthier and longer life.

To keep the body in good health is a duty. . . otherwise we shall not be able to keep our mind strong and clear.
Buddha
Take care of your body. It’s the only place you have to live.
Jim Rohn

Navidad en Mexico -- Christmas in Mexico

My husband and I will be leaving on the 19th for Mexico so we’ll be spending Christmas on our own in Mazathlan – a first for on our own and a first for Matzatlan. The children are adults with children of their own so they want to build their own family traditions. I’m all for this! I absolutely believe that they should be creating their own customs and they have my full support. We had a family get together today, which was chaos but a fun, lovely chaos.

I’ve been so very lucky to have spent Christmas, or some time in the month of Christmas in different countries so have sampled some fabulous traditions. Fo many years, I had Christmas in the UK with Christmas pudding and mince pies (niether are to my liking but my husband adores both!), crackers (filled with little silly jokes, toys and hats) and boxing day celebrations. Every year we would visit an outdoor market in Bath where the aroma of mulled wine mixed with cedar, woodburning fires and other holiday smells filled me with a true welcoming sense that Christmas was almost here. These little stalls filled with fasinating handicraft and traditional items were set against the beautiful backdrop of the Bath Abbey. Often there were choral groups performing a whole medley of Christmas songs. It’s an experience that’s hard to beat.

I’ve also been in Copenhagen and visited the open air handicraft stalls in Tivoli Gardens with twinkling lights filling the park and making it a fantasy land. We also watched the changing of the guard at Amalienborg Castle, the Royal Residence, during a light snow fall and then warmed up in a local pub with grog (warmed, spiced wine) and pepper nuts (the worlds best small spiced cookies). There was also a business trip to Stuttgart where I spent an afternoon wandering through outdoor handicraft stalls and again, the smells filling the air just gave me a sense of what an old fashioned Christmas must have been like before the days of Black Friday at the malls and shopping on-line.

One year, my husband and I were traveling through Paris at Christmas time when our flight was cancelled. We didn’t consider this a hardship at all because Paris during the Christmas season is a fantasy of lights and I think it’s actually known as the “City of Lights”, although they do celebrate Bonne année (happy new year) more than Christmas. We took the train into the heart of Paris for dinner and we were lucky in that there was snow and ice so The Avenue des Champs-Élysées had been transformed into a Winter Wonderland. The trees that lined this beautiful street were covered in strings of lights making it incredibly romantic.

I do really miss the outdoor markets found in Europe because they are all so special but my husband and I are forming new traditions now that we are living in the US. Visiting the beautiful Longwood Gardens in Pennsylvania is definitely one that we’ll keep. I guess that it was all of the poinsettias there this past week that really got me into the Navidad en Mexico spirit. And now, I’m looking forward to Christmas in Mexico. It’s a land of fiestas (festivals) and Posadas (processions) leading up to Christmas and I’m excited to see and learn about new customs and traditions.

There are probably as many Christmas traditions as there are families. Whatever your traditions are, I hope that you fulfill them and have a happy and wonderful holiday.

Please send me some of your own traditions – I’m interested to learn how you celebrate the holidays.

Whatever you do to celebrate – have a very wonderful holiday and enjoy the time with family.

Experience the wonder of Christmas through common courtesy

How many times have you been leaving a store or restaurant and hold the door for people coming in or leaving behind you only for them to walk through the door without acknowledging that you are even there, let alone noticing that you’ve held the door open for them. Where has this attitude of entitlement and lack of common courtesy come from? Even though this happens on a regular basis, I’m still amazed that these individuals weren’t given a better lesson as they were growing up. I know that I’m old-fashioned and grew up in an era when respect and honoring another individual was very important but have things changed so much that people today can’t utter a simple “thank you”?

Having just spent two weeks in Japan where courtesy is highly important, I’m now finding it difficult to tolerate these self-absorbed, read – rude and arrogant people as they breeze through doors. The Japanese culture is filled with so many ingrained habits including things such as an enthusiastic greeting from the store clerks as you enter a shop, bowing in a correct way, speaking to someone in an appropriate manner and the removal of your shoes when entering a room is so that visitors quickly get used to these courtesies. Japanese students learn at a very early age that a lazy greeting is regarded with disdain. So is simply walking off without saying anything. When parting, instead of saying goodbye, it’s common for the Japanese to make a wish to meet again.

As the franticness of the holiday season escalates, can we try and remain outside our own heads and be aware of other people within our close proximity and treat others, as we would like to be treated? This means that we don’t have our phones glued to our ear or that we are so busy texting that we don’t realize that there are others around us. Imagine making a sales clerk’s day a little bit more pleasant by making a point of thanking them while looking them in the eye and if they are wearing a nametag, include their name in the thank you. And while you are at it, try looking your family members in the eye as you speak to them too. A simple please and thank you to those whom you love the most might make their day too. It doesn’t take a lot of effort or time but it will help make their day a happier one. Try it – you’ll probably see a smile that might not have been there before.

See how many people you can thank this week and let me know if it’s made your week a happier one.

“A little kindness from person to person is better than a vast love for all humankind.”
Richard Dehmel Poet, Playwright (1863-1920)

Autumn - My favorite time of year!

Maryland -- previous year. Now waiting for the color this year!

Autumn has officially arrived; at least for those of us on the East Coast of the US and every year I declare that it’s my favorite time of year.  I’m not sure if it’s because my birthday falls on the first day of autumn and it’s always a day that I look forward to or because I have retained the anticipation and excitement of a new school year.  At 63, you’d think that these feelings would have well subsided by now but I still secretly browse all of the school supplies knowing full well that I have plenty of binders, pencils and pens at home.

The arrival of cooler weather and changing leaves always makes me remember the cool crisp mornings when our marching band met to practice on a heavily dewed football field.  Growing up on a farm in the mid-west, I longed for school to start so that I could meet up with friends again and come out of a “lazy shell” that surrounded me during the hot summer days.

This past week as I turned 63 on the first day of autumn, I’ve been reflecting on my “own autumn” in my life.  A time in my life where I have to face the fact that I’m not 40 any more – nor am I even 50.  But that’s OK, I’m healthy, active and have a huge base of interests and still have a very long bucket list.

A quickly approaching event on my bucket list is a trip to Japan to celebrate our 20^th wedding anniversary.  Both my husband and I have visited before but never together.  This will be a real treat, especially as we’ll be staying in ryokans, traditional inns, and trying to absorb as much of the culture as we can.  The Japanese maples should be flaming reds and will make lovely photos that I can add to my journal for lasting memories. 

There are many more things on my bucket list – starting this blog is one of them.  I’ve wanted to start it for some time but just never “got around to it” but always in the back of my mind was something that a manager told me when I first started working.  “You always find time to do the things that you really want to do.  Never tell someone that you ‘don’t have time’”.  A powerful message.  So here’s the start of my blog – FINALLY!