Summer, 2010 - The Walk

I love going to group exercise classes at the gym!  Pumping weights to loud, pulsing music and stretching and doing yoga poses to calm, inspirational music is great.  (There must be big money in sound systems for gym facilities!)

But, I think my favorite exercise activity is my daily walk.  I LOVE, LOVE, LOVE IT!!!

I have really gotten into the habit of taking a walk every morning.  It's just something I do - whether or not I "feel" like it.  Get up, throw on my slouchy shorts and a tank top, lace up my shoes, and hit the streets of the neighborhood.

I have a pretty regular 2-mile route, weaving around the neighborhood, and it takes me about 35 minutes to walk it.  I live in the best neighborhood for walking - not much traffic, a good number of other walkers, beautiful homes and lots of large shady trees! 

What makes this activity so enjoyable for me?

Well, for starters - the music.  (Thank you, Lord, for IPods!!!)  I have a playlist that is quite diverse....

Celine Dion, Reba McEntire, Barbra Streisand, Clay Walker, Amy Grant, Andrea Bocelli, Clay Walker, Michael W. Smith, Clint Black, The Pretenders, Michael English, LeeAnn Rimes, Christina Aguillera....

my music is all over the place! 

I listen to my IPod about 50% of the time when I am walking.  The other 50%.....

Well, I think....about lots of different things....

Like, what I need to get done on this particular day; what do we need from the grocery store; what a beautiful shade of blue the sky is; how badly we need to get the windows on our house reglazed before cold weather.   See what I mean?  Totally random....

I look at houses and wonder who lives in them and what they're like on the inside.  I have even snapped a couple of pics on my Blackberry when I noticed an exterior paint color I like or a particular garage door that would work well on our house.

I talk to the dogs, out loud, if they are with me.  I really think they like that!  Their tails get to wagging when I do it. 

I talk to myself, out loud, if I am alone.  I've had some great conversations with myself and even worked some things out.....so, even though I probably look like a lunatic, I will keep doing it.

I use the time to pray, particularly when something is really weighing on my mind and won't wait for "quiet time".

I greet other walkers, bikers and joggers, and people out in their yards.  I always try to smile, make eye contact and say "Good morning" because it's just the right and polite thing to do.

I concentrate on the feel of sweat running down my face, my neck, back, you name it......and know that I am accomplishing something good for my body.

And sometimes, I allow myself to "zone out".  You know, just let go of all thoughts and walk, enjoying the sound of my shoes hitting the pavement.

When I don't make my walk in the morning, I feel a little let down - and a lot lazy!  I usually make the effort to squeeze it in that evening if I can't get to it in the morning. 

I know the day is coming when the weather won't be so conducive to walking in the great outdoors.  That's when I will have to pack it up and head for the treadmill at the gym.  But, that won't be too bad.  They have lots of tv's to watch and you can plug in headphones to listen to several different kinds of music on their soundsystem if you forget your IPod.  (Yep, that fabulous sound system - they even have music playing on speakers outside.)  At least I have the option to take it indoors when the weather turns bad and for that, I am grateful.

But, for the last few months, it has truly been a blessing to be able to get in part of my exercise outside! 

What is your favorite form of exercise?  Do you like to listen to music while you're doing it?

Here's a loaded question....what's on your IPod???

See ya down the road....

Jane

Exerspy - My Favorite "Tool"

You know, most people greatly overestimate how many calories they are actually burning each day - and greatly underestimate how many calories they are consuming!  

Here is a solution I have discovered to help me accurately gauge where I am really at in balancing calorie burn with calorie intake.  Meet Exerspy - my favorite "tool" in a quest for better health!!!

Seriously, this little gadget is AWESOME!   Worn on the tricep, it has sensors that record heart rate, core body temperature, perspiration....it even works like a pedometer and counts your steps.  It can tell when you're sleeping and how efficiently you are resting.  (I have tested this - when I wake up during the night and stir, I will look at the clock by my bed.  When I look at my sleep data the next day, I can see in my sleep pattern the exact time I woke up and how long it took me to fall asleep again.  That is way cool!)

What does this mean?  Why is this so important? 

Well, for starters - I can download the data to my computer (thru a USB port) and tell immediately how many calories I am burning, minute by minute throughout the day.  It indicates whether my physical activity has been moderate or vigorous.  I can see if I am on target for my 10,000 steps each day - and know if I need to take another walk or bike ride in the evenings to reach that goal. 

As part of the DotFit program, I also log in all the food (and drinks) I consume every day.  The program tells me how many calories I have consumed and breaks it all down into a nifty bar graph showing my Fat/Carbs/Protein intake.  This is really helpful in my efforts to balance carbs and proteins (because I am a carb junkie!).

To make this program even more user-friendly, it summarizes both my calorie intake and calorie burn on a summary page (the "dashboard") and lets me know where I am at any given point.  I can see instantly if I have an appropriate "calorie deficit" for the day - this might  mean I need to eat a snack if I'm too low on calories.  But, most often it means I need to skip a snack because I'm too high on calorie intake and too low on calorie burn!  Finally, it projects where my weight should be based on all this information.  I've been amazed at how accurate the projection is when I weigh in each week.

I have been using the Exerspy for over 12 weeks now and surpassed my goals for that first 12-week period!  Working slow and steady - aiming for only 1 pound of weight each week - I did it the "smart" way.  No crash diet - just lots of exercise and eating right.  (Trust me, you're much more careful about what you put in your mouth when you're having to log it all in!)  It's all about healthy foods, eating in moderation and developing a lifestyle that will allow me to maintain weight loss without starvation - no more yo-yo dieting!

Now, I am entering a 6-week plan to loose just 6 more pounds - nice and steady.  After that, I will continue to use my Exerspy to make sure that I am taking in enough calories - and in the right balance - to maintain my weight. 

When I first started wearing the armband, I was a little self-conscious, but that quickly passed.  People would come up to me at the grocery store and ask me about it.  It doesn't bother me at all now - I even sleep in it.  Of course, it makes for a sorta funky tan line - but I can live with that!

So, that's my Exerspy - and now you know why I love it!  That and my gym membership are the best investments I've ever made in my health. 

Til next time...

Jane

The Body Part - Summer '10

I can't believe it's only been three months since I joined Hendrick Health Club, but what a difference those three months have made.  For those of you not familiar with local gyms, HHC is the gym at Hendrick Medical Center here in Abilene.  I was immediately impressed when I visited because there was such a wide variety of people working out there - all age groups, all body types, all fitness levels.  I felt comfortable with it right away. 

Once I made the decision to join, I jumped right in - with both feet!  I have a friend who was already attending BodyPump classes, so I went to my first weightlifting class with her that very same afternoon.  And I was hooked!  We looked over the class schedule and decided to come back the next day for BodyFlow, which is a one-hour class of TaiChi/Yoga/ Pilates.  Although the workout was very different from Pump, it provided a discipline and calmness that was downright addictive, so it became my alternating class of choice.  Pump helps build muscle and stamina and Flow keeps the body stretched and fluid - perfectly complimentary!  Trust me, there are many moves that challenge me in class and the instructors are always quick to give alternate moves for anyone who is having trouble.  Everyone just works to the level of their ability!

My body immediately took to the routine and started  "wanting" more.  Now, the gym is just filled with all sorts of terrific equipment, but the coolness of the mornings beckoned me to step outside and walk in my very own neighborhood.  So, early one morning that first week, I laced up my sneakers and hit the asphalt.  I walked...and walked...and it felt so good!  When I first started, my legs would burn a bit, but I pushed through it and quickened my pace.  After about 40 minutes of brisk walking, I would return to the house, sweaty and panting and feeling better than I can describe.  Now, after having developed this routine, my body doesn't feel quite right if I don't do it.  I know when the weather turns cold, I will probably seek out a treadmill at the gym for these walks, but for now I am enjoying being outside!

A few weeks ago, I got the urge to ride a bicycle - not easy to do if you don't have a bicycle.  So, off to the store we went and I selected a beautiful shimmery aqua bicycle that made me smile just to look at it.  It's so true what they say about  never forgetting how to ride a bike - it just all comes back to you so naturally.  Now, I enjoy pedalling around the neighborhood, and beyond, on my shiny new bike, feeling the breeze on my face.  It honestly makes me feel like a kid again, particularly when I go down Blair Street and by the house where I grew up!  There have been moments when I've nearly wept from the joy of simply riding a bike down my old street. 

I have learned alot about my body this Summer.  I have learned that just because I have previously had back and knee problems and been told I have arthrities doesn't mean that I shouldn't exercise and strengthen my body.  Quite the opposite!  In the beginning, I was so afraid that I wouldn't be able to do anything - and during an evaluation session with a trainer early on I honestly could not do one single push-up.  (Talk about embarrassing!)  I had a terrible fear of injuring myself.  To a certain extent, that is good because it leads to using caution when exercising.  But, fear shouldn't be an excuse not to try an exercise program.  My chiropractor had been telling me for a couple of years that strengthening my core and back muscles would HELP my back and possibly prevent another herniated disk - he was so RIGHT!!!  Now that my muscles are stronger, they protect my spine and I am growning more flexible all the time.  Sometimes I am amazed at the positions I can get into during class just by warming up properly, stretching and breathing and allowing those muscles to work. 

Another thing I have learned is to listen to my body.  This is crucial, downright critical.  My body will tell me when I am not giving it what it needs.  If a particular muscle group is sore or tight, I try to pay attention to that and adjust accordingly.  If I'm stiff and tight, a session of Flow never fails to loosen me right up and restore that "balanced" feeling.  I'm so fortunate that I have access to a gym where each of the classes I love is offered at least once a day, so I can usually adjust my schedule and fit it in. 

Also, I have learned to pay attention to the little signs that tell me I'm not eating right.  If I go too heavy on carbs, I will feel bloated and sluggish.  If I am not taking in enough calories, I will feel weak and shaky.  These are little signs your body is trying to give you so you make modifications.   I have a secret little weapon that helps me "listen" to my body - it's called an Exerspy ( and I will share more about this wonderful little gadget in another post). 

I always thought it would be too expensive to join a gym, but this place is actually quite reasonable.  I pay $49 a month and all the one-hour classes I want to attend are included in that price.   I have access to tons of equipment and someone to show me how to use it correctly, and access to fitness and nutrition experts when I have questions.  I think it's a bargain!!!  And the best money I've ever spent - because I am investing it in my health!

How about you?  Do you have a fitness/exercise routine that works for you....that just lifts you to another level?  Do you prefer a treadmill or the outdoors when you walk?  Whatever works for you - keep doing it!!!

Jane

Reflecting on Summer, 2010...

What a Summer it has been!  As the days get a little shorter and the sun takes on a different slant, I have to pause and reflect on what's been going on in the last three months...

My blogging has been sporadic at best this season.  I mean, c'mon, I think I posted three blogs in three months!  That's downright pitiful in the blog world.  But, my attention has been focused elsewhere and that was a very good thing for me. 

First off, I committed to making a turn-around in my life from a physical standpoint.  I joined a wonderful health club and totally immersed myself in a routine of exercise and healthy eating!  And it is paying off - in more ways than one!  Not only did I meet my goal for weight-loss for the 12-week period, I developed some really great habits that will continue to make a difference for me as I grow stronger. 

Now my day doesn't seem complete without a brisk walk in the morning and plenty of phsyical exercise.  I've sweated my way through weightlifting and tai chi/yoga/pilates classes and gained both lean muscle and flexibility beyond what I imagined possible.  The benefits are immeasurable - both physically and mentally!

The time spent working out has helped me to focus on me and my goals.  It has become a time to nourish my own body and soul - and this is something that was sorely lacking in my life before. 

Secondly, I started studying for a totally new career.  And realize that I said "career" and not "job"!  I am nearing the end of a 7-class educational program to qualify to take the state exam to get my real estate license.  And now that I can see the light at the end of the tunnel, I am even more excited about the possibilities!  Everything about this just feels right for me at this time in my life. 

Finally, I have been able to really spend time with family since we now all live in the same town.  Whether it's "junkin" with Mom, helping my boys prepare for getting their own "first place" or playing in the pool with my grandkids - it's all become a part of the daily threads weaving my life together. 

And let me just take this oppurtunity to say that this season of growth would never have been possible without the tremendous support of Eddie.  He has put up with working around my exercise classes, eating healthier and what some would consider my "self absorption" without complaint! 

As Summer winds down, I'm excited about what has been accomplished - even though blogging was sorely neglected.  Everyone needs some time when they focus on getting their lives back on track once in a while.  A time when they nurture themselves so they can nurture others, in turn.  This was one of those times for me.  And one of the most valuable lessons I have learned is that it is important to make time for self in order to be the best person you can be for your loved ones!!!

So, tell me....what have you been doing this Summer?  How has this season impacted your life?  I would love to hear what you've been up to!

Jane

BIG CHANGES...oh, yeah!!!

Life has changed so much for me in the last month - literally! 

It was just one month ago that I walked away from a job as a legal assistant after only 6 weeks.  The first few days were a period of recovery and adjustment.  I was emotionally and physically exhausted from my battle over whether or not to stay in that position.  I struggled with it from day one on the job and when the job kept changing, things only got worse.  I knew in my heart, it was not what I needed to be doing, but I was lured by the paycheck and the moral obligation I felt to be working at a steady job.  Finally, there was a moment when I realized that I wasn't failing at the job - the job was failing me.  It was not the right "fit" for me.  That realization helped to assuage the guilt I was feeling over quitting. 

Within a few days of that epiphany, I had made a couple of major decisions:

• I needed to change careers!  I no longer wanted to work in the legal industry.  Nor did I want to be tied to a strict 9-5 job.  After considering some different options and doing alot of research, I decided to pursue an idea that I have toyed with for many years.  Now, I am studying to take the state license exam to become a real estate salesperson!
• I needed to be better to my body and take care of myself so I can enjoy this life to its fullest.  With this in mind, I joined a health club at the local hospital.  After meeting with a personal trainer and learning that I had over 36 per-cent body fat and could not do a single sit-up, I committed to a regimen of exercise and healthy eating in order to accomplish some fitness goals.  

As you can imagine, my average day is quite different now than it was just one short month ago! 

I will be sharing more about the changes being made and the results and benefits I am seeing in upcoming posts.   This journey is truly eye-opening and exciting and I can't wait for you to travel along with me!

More later....

Jane