Week 4 - Doing Without

When economic times are on shaky ground, as they are now, the media tells about the importance of scaling back. For example do without purchasing large ticket items and do without major career changes.

Part of "doing without" may also extend to your food intake, as part of your fitness plan. If you want to make progress in your plan (ie. lose weight, build muscle) in order to feel good, you must be willing to sacrifice. Sacrifice your time that would have been spent doing something else that you would rather do and replace it with time at the gym, or sacrifice a food item that you enjoyed but works against your fitness plan.

For the past few weeks, I kept a journal of all the meals I ate during the day. Upon review of my journal, I discovered that I was eating a lot of bread products - a toasted bagel in the morning, a submarine sandwich at noon, and some more bread with my meal at dinner. I heard someone say on a podcast that I listen to that they wanted to give up some of their bread in order to keep their diet in check.

For the past 10 days I, too, decided to cut down my bread intake.

The results have been surprising. At the beginning of January, I weighed in at 200 lbs. I'm now at 193 lbs. Day to day, my body weight doesn't fluctuate nearly as much and I have increased energy. I don't get so tired at the end of the day.

Not all carbohydrates are created equally. Whole grain bread is better than white bread. If I ate bread in the morning, I would decide not to eat bread at lunch or dinner. In this case, I would have two slices of probiotic bread with fruit jam and have a salad at lunch. If I decided to eat a sandwich at lunch, I would not eat bread at breakfast or dinner.

Of course, an effective nutritional plan will go beyond just the decision of which carbohydrates one should take into their body, but this is a start!

After 7 years of exercise at the local gym, I have finally realized that one's fitness level goes beyond how many pounds one can lift. In March 2001 when I joined a gym for the first time, I weighed around 240 lbs. I eventually brought my weight down to 200 lbs by just lifting weights and not really caring much about nutrition.

After I turned 40, I became frustrated. No matter what I did, the bathroom weight scale didn't budge. The only way to lose weight safely in the long run is to combine proper nutrition with a challenging exercise program. You must be willing to do without and sacrifice something else if you really want to achieve any fitness goal, such as weight loss.

Week 3 - Different Strokes for Different Folks

Dear reader, as the above cartoon suggests, I guess I've always been different from others. due to my "so called" physical limitations I couldn't compete in school sports, I spent a lot of time in hospital as a teenager and refused to go to my school prom because the only footwear I had available to wear was a pair of old work boots. Actually, this worked out fine because back in the 80's every guy was wearing them and I fit in!

As I approach week 4 of my wellness journey, I must confess two things. First, I painfully admit that the scale dropped 5 lbs right after Christmas, but it hasn't budged since. The good news, though, is that I haven't gained. Secondly, I'm not a gym rat!

When I go to the gym, I've noticed that the same people are there all the time. They are there when I arrive and they are still there when I leave. Wow, that's dedication!! They are the true gym rats.

Actually, I've been called a gym rat by those who don't exercise and don't care about what they put in their mouths. I guess, you might say, compared to them, I am a gym rat. I strive to get to the gym about 3-4 times a week. Most of the time, I'm successful, and the odd time I'm not. I tend to be most happy when I can get 45 minutes on the elliptical trainer and become one with myself with my rock and roll party in my ears. I suppose it is all relative.

During the past week, it has become more evident to me that sometimes it is not the fact that we reach our destination that matters but it is the journey that brings the most joy. I want to lose 30 lbs by the end of July, but whether or not I reach that goal really doesn't matter. What matters more is whether or not I have learned an important lesson about life or myself. I believe that is the real reason why we challenge ourselves with some physical pursuits. Now, it would be nice if I could build washboard abdomenals. I may attract more girls, but is it realistic for me to say that I will have washboard abs? Maybe not at my age. I would prefer to enjoy the journey of getting to my goal of losing 30 lbs someday.

The good thing about achieving a certain fitness level is that there appears to be many ways to get there. I recall the song by Sly and the Family Stone, where the girl belts out "Different Strokes for Different Folks ....... " The same is true of working toward a fitness goal, whatever it is. There are different ways of getting there.

• You can do more cardio and lift less weight if you want and it works for you.
• If you are physically challenged from the waist down, you can emphasize weight training on our core muscles. It doesn't matter.
• You can workout in the morning instead of the noon hour or evening.
• You can workout at home instead of the exercise club.
• You can ride the bike on a light or much harder tension.
• You can talk to your friends while you workout or you can shut up and keep quiet.
• You can do your cardio work before your weights

The bottom line is that despite all the books you read or the podcasts you listen to, it really doesn't matter. Whatever works for you is most important. After all, you're going to be in it for the long haul so you might as well make sure you are doing something that works with your schedule and you are comfortable with it.

In terms of my own workout plan, with the passing of the new year, it is undergoing some change at the moment. I haven't been happy with my results over the last few months, so I have to change it up a bit. I strong urge that you constantly tweek your exercise routine to keep it interesting.

I always to strive for a mix of weight lifting, cardio and stretching. I have recently started to get into my 30-45 minute cardio first, followed by stretching and then weight lifting. I find that cardio is a great way to warm up the muscles and make them more pliable for what follows and it helps me to get my blood flowing. I found that I was hurting myself when I would just jumping into stretches followed by weightlifting. You may be different.

I tend to place less emphasis on weight training for my lower body, although I try to do enough to at least get some benefit. My lower back is the epicentre of my physical challenge and have to guard it and my legs carefully.

I workout out in the evening after work because the gym is less crowded and it is a great way to get rid of stress. Ideally, it is probably better to workout first thing in the morning, but we all have different schedules.

Anyway, the point I want to convey is that there are many ways to become fit. Follow a plan that is fun, convenient and will motivate you to build on your successes.

Week 2 - The Choices We Make

This first full work week of 2009 was a tough one. With work deadlines on the horizon and life just generally getting in the way, I managed to get to the gym, but I really rushed my workouts. Sometimes that happens. It's just part of the journey, and I have learned the importance of savouring the journey as much as the end result.

When I was too tired at the end of the day to really want to go to the fitness club, I was faced with two choices:

• Choice #1 - I could skip the workout. I'm tired, and I will go on another night when I have more time.
• Choice #2 - I will have my workout regardless of how tired I am and how late it is, just so that I maintain my commitment to myself.

Ultimately, two out of three times this week that I worked out I chose #2. Yes, I was rushed and I didn't do all that I intended. However, I still felt much better mentally and physically then if I didn't go at all. I felt a sense of accomplishment beyond my work responsibilities.

While I was exercising on the elliptical trainer the other night, something occurred to me. You may not think of it as earth shattering or anything new, but it just hit me on the side of the head. From the moment we awake in the morning until we finally retire for the night, the things we do and the things we say are dependent on the choices that are put before us. Choices are strung together and placed before us to act upon.

We take for granted some of the choices we make, while others are made over time.

Here are some examples:

1. Do I get up to go to work at 7:30 in the morning or do I sleep in and play "hookey?"
2. Do I eat a nutritious breakfast or do I skip it and grab a muffin and a coffee at work?
3. Do I take the long route or the short route to work?
4. Do I go to my regular Monday morning meeting or do I skip it and catch up on my paperwork?
5. Do I plan to take some work-related courses or do I forget it and obtain the knowledge through some other means?
6. Do I eat lunch or do I skip it and work through my lunch hour?
7. Do I work late and finish up a project or do I leave earlier and go to the gym?

As I'm one day shy of my 45th birthday, I reflect upon many of the choices I made for myself over the years. Some were good, while others I would rather have back.

Earlier this week, I was invited over to a work colleague's home for dinner. Somehow, I happened to mention that, as a child growing up, I had done very well, despite the adversity I faced with overcoming spina bifida. Back then, I recall facing many choices that seemed routine for me at the time. For example, will I push myself to try to excel in a school subject even though I had a history of performing below average? Of course, I chose to make the effort to keep trying until I got it right. It seems harder to make choices like these now that I'm approaching middle age. It seems to take more effort.

I went on to say that I have made some choices that I would rather have back, such as those related to my actions in managing my career. Just over ten years ago, I was laid off from my job and decided to retrain as a management trainee for a bank manager's position. At the time, I made this choice as I felt I was a good candidate for the role. I had a genuine interest in the affairs of others, I was interested in learning more about investments and it seemed at the time to be a natural progression in my work history. Within six months, I began to hate the job with the stress of dealing with difficult clients and having to sell products and services to the customers. Ultimately, I resigned and looked for a better fit elsewhere.

Certainly, the choice I made to pursue the bank manager position was not a good one. I had not spent enough time to really know myself and my career interests. However, ironically, you might say that through the choice I made, I ended up learning more about myself than had I not worked at the branch. Sometimes when you commit to a choice, whether or not you do something is out of your control.

Sometimes you have to live with yourself. You have to be willing to live with certain choices and the values that you feel are important. For example, if I'm going to progress in my career, I'm going to do it while balancing my work and personal life pursuits. Also, I'm going to act with integrity, and not harm others in my path.

Down the road, I made, what I consider, good choices when I joined TD Bank and learned to develop my public speaking and leadership skills through Toastmasters. Through TD, I managed to rebuild my career and through Toastmasters I regained the much needed confidence to manage my career.

This blog is written in the context of my confessions as a Gym Rat. As a Gym Rat, I make similar types of choices:

1. Will I set out a plan for exercising specific muscles on certain days of the week, or will I just "wing it" and do what feels good at the time? Planning out your exercise program is important if you want to seek weight loss and overall improvement in your fitness level, as I do.
2. Will I remain committed to my progress the moment I step through the doors of the club or will I chat up the girl at the front desk and stand around the water cooler playing my iPod? You know why you put out the big bucks in the first place when you joined the club.
3. Will I try to challenge myself by gradually lifting more weight (within reason) and raising my heart rate so that I will realize benefits from the time I spend at the club? If you don't challenge yourself, you are wasting your time.

Of course, there are many other choices that I make about my fitness program and nutrition matters.

As I leave you this week, there is a very important lesson to remember. No matter how large or small, the life choices you make today will impact the long-term state of your health. That is a fact! You cannot dispute it!

When confronted with a choice that you feel may impact your health, take the time to assess your options. You may not be able to undo the results of some of your choices.

Happy trails!

Week 1 - First session of 2009

I generally go to my exercise club every other day. If you want to make me miss my workout day, you better have a good excuse. Christmas day is a legitimate excuse for missing my workout. It seems that this is the only day of the year that the fitness clubs are closed.

On weekends, I try to workout in the morning and I generally extend out my workout to the 2 hour format. Why? Because I have more time. Today, I didn't get to the club until 3:30, partly because I was a bit lazy. During the work week, I generally don't check in until after work, which could be 7 or 8 pm. I usually work out for 1.5 hours. I'm not a morning person, and working out before work is difficult because the downtown club is far from where I live.

Now read carefully, here are two keys if you want to remain loyal to your exercise program resolution in six weeks:

• Purchase a club membership plan that allows you the flexibility to go to more than club location under the same membership. A platinum membership, as opposed to the regular membership, should provide that flexibility. This allows you to go to a club near your home on the weekends and go to another club in the chain near where you work during the day.
• Rent a locker at one of those clubs (preferably the club near your workplace) to leave your change of exercise wear (i.e. your running shoes, gym shorts, t-shirt, water bottle, etc.) If you are like me, lugging your gym clothes in addition to your office work back and forth to your workplace can be a real drag sometimes.

Today was chest and back day. For yourself, try to schedule 3-4 days a week at the gym and work on two body parts each visit.

Folks, it gets harder every year. With each passing year, I get more and more sore, but as I try to tolerate the pain, it is hard to ignore that I have a left hip that seems to want to go out more than I do. I can really relate to a cat's life. They really do have nine lives. Every year, when I think this will be my last year being able to walk, I seem to be able to rise above the ashes and find a way to get it done.

iPods and cardio machines just seem to go together - like salt and pepper. Cardiovascular exercise (i.e. treadmill, stepper, stair master, elliptical) is the first critical component of any exercise program. The others are resistance with weights and flexibility with stretching. I'll talk more about these components in future posts.

For me, cardio is fun!!! I can engage in my classic rock music party in my head while watching TV and get a fantastic rush of adrenaline from raising my heart rate. I usually try to do 45 minutes of cardio on the weekends and 30 minutes during the week.

I don't usually go crazy when I do my cardio exercise. I only try to reach the level of slight exertion. In a future post, I will explain what I mean by slight exertion and how to calculate your correct heart rate given your age.

Yes, I agree. Cardio can be really boring. I believe that is why God created the inspiration for the iPod (yes, He created everything); He wants us to take care of our health, so he gave us a good friend, courtesy of Apple. While I do my cardio, often many thoughts pop into my head. I enjoy writing and I usually use the time to think of topic ideas.

Today, I was watching a sports channel while I was pumping on the elliptical. It was a darts championship game. With no offense to people who like playing darts, I can't believe that the networks have the audacity to call this pastime a sport. Middle-aged men sporting boilers that expand a yard beyond their belt lines fire darts with a look of intense concentration on their faces. There seems to be a lack of drama in the course of a game of darts, except when the camera focuses in on the "athlete" while a bead of sweat trickles over his furrowed brow during a moment of intense concentration. The commentary speaks in a low voice, so as not to disturb the athlete's concentration.

I'm thinking there has got to be a way to make this more exciting. Perhaps the event organizers could arrange to have human decoys walk back and forth in front of the dartboards while play is going on. It would add an element of risk to the sport, wouldn't it? The same with cardio exercise. Listening to music on my iPod makes the effort more fun and pleasurable, even when I don't want to do it.

After 45 minutes of cardio, I proceeded to the mat and did some light stretching to heat up my muscles to make them more pliable so that they can handle the weight and bending I will be imposing on them shortly.

The third component is resistance exercise. As I mentioned earlier, today was chest and back day. I methodically work through about 3 sets of 12 repetitions at each machine. Generally, I try to use up to two different machines for my chest plus push-ups on the mat and up to three machines to work my back.

I'm quite happy with my chest exercises. I feel that I can go to the outer limit there. However, I will have to be more careful with back exercises because of the close proximity to my spine. When you are on a roll, it is so easy to get careless and want to lift too much weight. For my back exercises, doing it slowly with less weight is very important. Proper form is very important. I'm still learning that.

In future posts in my blog, I will give you a glimpse of my confessions of what it is like to be a gym rat. I'll share my successes, my frustrations and my random thoughts that have nothing at all to do with improving one's fitness level ... and when I can get over my cravings for Tim Horton's cookies, I will reveal what I'm learning about nutrition.

So Why do I Exercise?

I needed a challenge in my life. I was unhappy with myself and always felt tired. My self-esteem was starting to take a beating as well.

Being born with spina bifida, a birth defect that resulted in paralysis of my lower spine and my legs, one could easily understand the tiredness. However, growing up, I was always fairly active compared to others born with the same disability. Many others resort to solving their mobility issues by using a wheelchair. I only needed to use a wheelchair when I had leg surgery as a teenager.

If you knew me personally, I guess you might say that I was already a fairly successful person, if you choose to measure success by the standards of the secular world. I approached life with a "can-do" attitude. I would tell you that my best quality is that I'm stubborn by nature, while others would cut me some slack and tell me I'm "strong-willed."

Yet, as I approached my mid-thirties, with working long hours, the calories were piling up, and the meals were coming later and later in the day for me. My family doctor began to wave a red flag in my face. At 37 years old and 5"8' my weight crept up to almost 240 lbs. and I began taking high blood medication. My metabolism was slowing down and I would need to work harder to feel good about myself.

During the spring of 2001, I finally decided to take a tour of a health club in the downtown area. I always thought that health clubs were meant for the rich and famous (e.g. movie stars such Angelina Jolie and Brad Pitt). While touring the club, I began to realize that I could walk on a treadmill if I really wanted to. The members of this club looked happy. Some appeared to look fit, but not all of them. I wanted this life. I wanted to drink from this fountain of youth. So I put down my $40 a month and joined the club.

Here I am now today. 50 lbs lighter. My blood pressure now well in control and taking half the dosage. Stronger. More muscle. More confident. More stamina.

In spite of all of that, I still would like to shed 30 lbs more to get where I should be according to the weight tables in the medical literature.

And that is the purpose of my blog ... to check in with you hopefully weekly to inform you of my progress toward my goal of losing the final 30 lbs. Through my random thoughts, it is my hope that I can inspire you to improve your own health or achieve some other goal that holds meaning to you.

I'll check in with you and share with you what is on my mind in the course of my weight loss or health improvement journey, whatever you want to call it. I also hope to bring a sense of humour to the task at hand.