Week 4 - Why am I Doing This?

It's almost one month into my new fitness routine and already feeling better and hearing the compliments from folks.
I'll just keep eating those Tim Horton's cookies - more about that later! My favourite vice. They should be the cornerstone of a well balanced diet. I can see it now, my readers will be sending me boxes of Tim Horton's cookies to my office.

Sometimes I ask myself, "Why am I doing this?" It's a rhetorical question, but it begs a serious response. Why not just go home after work and park myself down in front of the TV and eat cheezies? A long time ago, I used to do that. I used to fall asleep in front of the TV and wake up well past midnight feeling groggy. The next day I would wake up feeling fatigued and empty inside. My weight had ballooned to 240 lbs, and while I was not in any immediate danger health wise, my blood pressure had risen in a fairly stressful job and was starting to go on medication.

Recently, I jotted down some responses to the question "Why am I doing this?"
Here is what I wrote .....

1. To add years to my life and life to my years - By putting in time at the gym now and building my stamina, I may not notice the benefits now, but certainly it should translate into a longer more rewarding years down the road. Spina Bifida is not a debilitating disability, but as I age, things are more likely to go wrong for me. My kidneys may malfunction, arthritis could set in leaving me to rely on walking aids such as wheelchair or a walker. Kidney malfunction is one of the leading causes of death in people with SB (Spina Bifida). By increasing my flexibility now through a consistent exercise program, there is a chance I can at least delay the impact of wear and tear on my body. I read on the Internet that people with Spina Bifida can live fairly normal lives, but their quality of life is only with them until they reach their 60's. I don't necessarily agree with that. I also have learned that my birth was well timed. Prior to the 1960's child with SB had a much lower rate of survival. I was inspired by a story I read about a lady in her 70's who had SB and was an accomplished pianist and recently parachuted from a plane. I have also read about a young man who was born with SB, but is now a successful personal fitness trainer and entrepreneur.
2. To make myself appear more youthful - I'm sure that it goes without saying that people who are fit will always look younger than their real age. Why look 45 when you can project the youthful enthusiasm of someone 20 years younger. For me, I call it Middle Age Crisis. But middle age crisis doesn't have to be a bad thing. There is nothing silly about delaying the aging process.


3. To increase my mobility - Everyone with SB could benefit from having more mobility to carry out everyday tasks that others may take for granted. This afternoon I tried to pick up a large pot of mums and carry them from the backyard to the front of the house by the stairs. I had difficulties keeping my balance while squatting down to pick them up and walk.


4. To appear attractive to others - When you watch your diet and weight and maintain an admirable level of fitness given your own life situation, you will be attractive to others. Physical looks have little to do with attractiveness, but when you are physically fit from the inside out, you are attractive to others. No if's, and's, or but's. If you look after yourself the natural way, you will be rewarded for your efforts. People will eventually compliment you for your appearance, as I was today. There is no vanity in making yourself look attractive to others, especially when the compliments come out of nowhere from people of the opposite sex LOL :) A few weeks ago a lady working at the desk in the fitness club called me "handsome." It made me think. It may have been a simple compliment, but a compliment to prop someone up is a powerful confidence builder.


5. To enjoy good food - When you workout regularly, your reward would be to eat your favourite food without worrying about the consequences. Life should not be about deprivation. For me, Saturday is my day to relax a little bit more and enjoy eating some foods that are probably more calorie-rich. My vice is those chewy gourmet cookies at Tim Horton's. After my Toastmasters meeting today I walked down to Tim Horton's at Dundas and had two of those nice, chewy, delicious chocolate chunk cookies - guilt-free, because I know I'll be back on track the next day.


6. To prosper - It's well known that people who are considered physically fit for their ability live prosperous, rich lives. Now, I'll leave it up to you to form your own definition of prosperity, but if you took a survey of all the folks who owned a gym membership and exercised on a consistent basis, you'll find the large number of those folks are successful entrepreneurs, people working in management level in a Fortune 500 company, or people who live otherwise successful, balanced lives.
   

Before I close this week, I wanted to comment on the importance of maintaining a good attitude when you face adversity in tasks in your professional and working life, and especially toward your fitness program.

About five years ago when I joined the club where I still presently workout, I had a personal trainer work with me for about 10 sessions to familiarize myself with the equipment. Although I had set some goals for myself then, looking back I was not ready for the experience. Perhaps I didn't know what I really wanted. I didn't push myself beyond my comfort zone and I either canceled out sessions last minute or came late. In other words, I needed an "attitude check."

This time around when I began working with a trainer, I vowed that I would not fail this time. After 16 weeks, I wanted to look back on this experience and proclaim that I was successful in reaching the goals I set out before me. When I trainer asks me to do 15 repetitions, I wanted to do it. If he asks me to do 5 more, I'll do it, no questions asked, because the difference between 15 and 20 repetitions could be a huge benefit to me.

When you carry a wholesome attitude with you and apply yourself to each and every challenge, you cannot fail!

Week 3 - Realizing What Doesn't Work

I'm not a newbie to exercise in the gym. That much you know by now. However, my progress toward my goals would have been more steady had I known then what I know now. What are my goals? I guess I should try to quantify them as much as possible. Hey, I'm analytical by nature and I work in a numbers business, for what it's worth.

If I were to set goals, I could say the following:

• To lose 25 lbs by December 31st
• To lose 5% body fat by December 31st

But I don't know if they are reasonable goals .... Perhaps you, the reader, could provide some input and inspiration here.

In my space here this weekend I would like to give you the flip side - to provide you with a litany of advice to show you what won't work if I'm to make progress to my fitness goals. Now I'm not going to suggest that everything I've done in the past 7 years has been met with total failure. Actually, I've done a lot right, having lost 50 lbs since the age of 37.

Here is my top ten list of things that haven't worked:

1. Consuming too many foods rich in carbohydrates toward the end of the day. After a workout, it is important to eat a snack rich in proteins to repair muscle fibres.
2. Not performing my exercises with a full range of motion. If you don't carry out your repetitions utilizing a full range of motion from beginning of a rep to the end, you are likely only performing half of an exercise or less, and only receiving half the benefit.
3. Avoiding exercises on the body parts that are my "weak link." For example, my weak link, of course, are my legs. In the past I would place more emphasis on upper body exercise and cardio. I would get defensive about leg exercises because of the strain placed on other parts of the body. However, if I learn to do leg exercises safely, I can eliminate that fear.
4. Those exercise gadgets you find on the Home Shopping Club. Some of them are OK, but most of them are junk and a waste of money. There have been so many gadgets produced to work your abs that the advertisments have become tiresome and a clique. I have this large abdominal machine at home that is supposed to work my abs. Instead, it takes up too much space in my house because I can't fold it down and store it away. It makes a great drying rack for laundry, though.
5. Daydreaming between sets. I used to spend too much time at the gym reliving events at work. I learned to leave my work issues at work.
6. Spending too much time at the gym. When I didn't see results I would just put more time in at the gym. I shouldn't be a slave to the gym, as the gym is there to help me reach my personal goals.
7. Using exercise machines that could be unsafe for me. I have used the stairmaster because it made me sweat readily and because it is a tough workout; however, it started to place some unsafe strain my back. Eventually, I backed off on it, and now I'm not using it at all, for now anyway.
8. Staying with the same routine for too long. It is good to be patient with a workout routine, but how patient when you don't see results over time?
9. Not getting enough sleep the night before. When I was younger, I could get by on much less sleep. However, as I get older, ample rest between routines takes on greater importance. I find that when I don't sleep well the night before, my exercise routines are simply not very effective. I tend to lack the necessary intensity. I'm turning up the AC when I have to now.
10. Waiting sports on the TV at the gym. I have often caught myself easing up on the elliptical trainer to watch a critical 5 minute stretch of play during a hockey game. With the Blue Jays and the Leafs playing below expectations, I find myself caring less about them, so maybe this a good thing.

With the guidance provided by my trainer I'm learning better workout habits and looking forward to finally seeing results as I press on the next several months. Cheers to good health!

Week 2 - Getting the right form

Just completed my first full week of my new and exciting exercise program - Tuesday, Thursday and Friday night!

Personal stats:
Age: 45
Height: 5" 8.5'
Weight: 192 lbs (hey, my home scale says only 188 - what gives?)
Body fat - 35%

Have you ever heard of the saying "No pain, no gain?" In some respects I suppose it is true. Right now, I'm feeling muscle pain that I have never felt before. Whenever I sit down I feel it in my thighs and in my butt. The quads are probably one of the largest muscles in the body, so I'm expecting some great gains down the road ........ but patience, I need patience. Actually, it is not so much pain, as it is just an ache. It hurts only when I sit down.

I went to a store this afternoon where prices were slashed up to 80% off. Now, I really hate shopping and would rather make all of my purchases on the Internet if I had a choice. But my mother thought that I really needed new pants and finally convinced me to check out this warehouse clearance centre.

Well, I came and left pant-less ... I mean, I didn't buy any pants after all. The trip to the store was not in vain. I learned that I have now dropped from a size 42 to size 36 within one year. So what's the point in buying new pants? Especially when I continue to drop pant sizes.

Now, enough about being pant-less and more on the subject of muscle ache. It appears that the reason for the muscle ache is that under the patient guidance of my trainer at Good Life Fitness Club I'm finally learning proper form and technique in my exercise program. For years I was afraid to push myself in my leg exercises and for my other exercises my form and technique definitely needed work.

With a positive attitude and commitment I will develop better exercise form habits. Form is everything! If my form continues to be poor, I ask myself what's the point in dedicating myself to 3-4 nights a week at the gym? When form is effective, you can workout less and workout smarter.

Getting the right form in my exercise routine is similar to the level of dedication that a professional athlete must achieve in order to be the best in their chosen sport. For example, a baseball player must learn the mindset of constantly adjusting their form to be able to hit major league pitching. The little things like standing too far back in the batters box, holding the shoulders too high and even stance can greatly impact the batter's ability to hit the ball, not to mention their batting statistics.

The same is true of a person when they train at the gym. Not pulling the chest out, not looking up and not breathing properly can greatly impact their training success and goals, whatever they may be. I could also go on and list other faults. In some cases, bad form and technique can also lead to injury.

Parts of my legs, especially my feet, are numb due to paralysis as a result of being born with spina bifida. If I have bad form in my leg exercises I may never know. I won't feel much pain and that is rather scary.

So you see why form is sooooooooooo important. Now enough on form. I think I have beaten this baby to death - right?

Let's briefly talk about food choices before I close this week.

As mentioned, when it comes to working out, form is everything. But when it comes to everything you do from the moment you wake up in the morning to moment you go to sleep at night, the state of your diet is said to be 80% of you.

In other words, there is no point in working out at the gym if your diet is not where it should be. I know this well. I have experienced it. I lost my first 50 lbs by just exercising regularly and without any conscious effort on improving my diet. However, it has become apparent that if I'm to reach my desired weight, I have to pay more attention to my diet.

The reason for my weight being stuck in a long, long plateau could be two-fold: 1) Up until now, I haven't pushed myself hard enough on the weights and 2) I'm consuming the wrong nutritional food groups at the wrong time of the day. We more or less touched on the first reason earlier in this blog. Lets look at the second reason.

For some reason, I like to eat cold cereal for breakfast and then I also like to eat another bowl when I get home from my workout in the evening. Most cold cereals have high protein composition, which is good. Protein helps to build and repair muscles after workouts. However, cold cereals are also high in carbohydrates. Carbohydrates provide the body with energy to carry out the day's activities and demands. They are good in the morning for breakfast, but not necessarily as desirable in the evening in a snack. After all, why do you need the energy that carbohydrates provide the body when you are just winding down for the night?

Therefore, it was recommended to me that if I wanted a good choice for an evening snack that I try cottage cheese. It is an excellent source of protein and, as mentioned earlier, protein builds muscle fibers and repairs muscle strain after a workout. Personally, until last night, I had never eaten cottage cheese in my entire life, and I thought I would gag on it . It was recommended to me that I try the fruit bottom cottage cheese by Nordica. Well, when I ate some last night, I must confess that it tasted almost like fruit yogourt. You know, I can actually learn to like cottage cheese, just like a future good friend that was recommended to me but I shunned him or her because they weren't to my liking at the time.

Well, that's enough on food talk for today. I'm sure that I will talk more about food choices in the near future as I learn about them.

If you are interested in knowing, my choices of topics each week will be based on recurring themes that I encounter every week in my fitness journey and through knowledge passed on by my trainer.

Talk to you later!

Week 1 - Starting Over

This entry, almost two months from the last one, brings with it a message of rebirth for me.

After eight years of working out at the gym with essentially the same workout plan with some tweeking, I'm starting over. When I stepped into a gym for the first time, I was carrying around almost 250 lbs and my blood pressure was very, very high.

Since then, I have watched my weight drop almost 60 lbs and my blood pressure is now well within control. I still have some weight that I would like to take off, but I'm sure it will come off.

My new goal is to work on a new fitness plan to maintain my mobility as I age. I really believe that I cannot be of service to my friends and family unless I'm at my best. I'm at my best when my fitness level affords me the opportunity to help others in their times of need.

Am I going through a mid life crisis? Perhaps the tell-tale signs are there ... over 40, searching for youth ... But I firmly believe there is more potential for improvement in how my body functions. While most people living with the form of spina bifida I have are using wheelchairs and other walking aids to get around, I still am very functional. I no longer take that for granted and I see it as a gift from God. I want to take this gift and use it to improve the lives of others around me who live with physical disabilities. I'm still not sure how I want to do this, but my answer will come in time.

Perhaps my speaking and writing background will open a door for me some day.

This week I began a 16 week program with a personal trainer to help me achieve that increased mobility that will serve me well as I age. I don't fear aging, but I do fear having to watch my body debilitate. I want to rediscover some of the mobility that I had when I was in my 20's. I don't want to have to rely on a wheelchair and grow fat!!

Over the next 16 weeks I will use this space to take you through my workout plan as I rediscover my mobility, increase my strength, raise my stamina and hopefully shed some more pounds along the way. I hope that as I strengthen my core muscles, I can take some pressure off my joints.

My old workout plan was no longer serving me and this week I began working with my personal trainer on some new goals.

In my first session, he assessed my capabilities by taking me through some workout moves that I normally would have used in my time spent in the gym. I was encouraged by the fact that I seemed to manage everything that was expected of me.

During my second session that week, I acknowledged that my quadriceps were sore. I cannot ever recall a time when my legs developed muscle soreness. Usually when my legs were sore it was a form of joint soreness that was with me for days on end. It must have coem from the lunges and squats that were asked of me. In the past, I never bothered with lunges and squats because I didn't think I could do them properly. I was afraid I may hurt myself.

At the end of the week, I learned some valuable lessons:

1. I needed to raise my fitness plan to a new level if I was to realize my goal of increasing my mobility and strength.
2. There is some untapped potential for developing more strength in my legs.
3. If I was to be successful in reaching my goal, I had to learn to communicate effectively with my trainer.

Week 10 - Smelling the Roses

I've been on vacation the past two weeks and have not been updating my blog. The first week I took a bus trip to Florida and this week I spent the time around my home.

I traveled on my own by bus with a tour group down to Daytona Beach in Florida on May 30th until June 8th. When I told this to some people, they asked me two questions:
Why do you travel on your own?
Doesn't it cost more to travel single?
Why not fly instead of going by motorcoach? BTW - Americans call it a bus, and Canadians call it a motorcoach - interesting distinction.

I often travel on my own because I can see the sights at my own pace with less stress. Ultimately, I end up meeting and sharing time with many like-minded people who enjoy travel. Although I travel on my own, I'm always in the company of caring people who take me under their wings.

I really enjoy listening to people who tell stories about their lives in a time before my time. They are a source of inspiration to me!

In the past, I have paid the single supplement. I don't like it, but if you want to go somewhere, you just do it! When I went down to Florida, I was fortunate in that the single supplement was waived for the time I was down there.

Although travel by plane would have gotten me there faster, I believe that air travel is more stressful. Also, I believe that your vacation begins from the moment you step on the bus. It takes about 36 hours and 1,250 miles to travel from Toronto to Daytona Beach express, but during that you have the opportunity to experience many interesting sights that you wouldn't have experienced by plane.

• I ate a southern style breakfast at a roadside restaurant in Georgia that was fit for a king (I apologize for the cliche). Eggs over easy, coffee, bacon, grits and biscuits. It is not everyday that you experience a breakfast like this, unless you live in the southern states year round.
• I saw the skyscrapers lit up at night in Atlanta, Georgia as the bus drove through the city.
• I saw the rolling hills of Ohio Valley as we traveled past Cincinati into Kentucky.
• I saw a chapel for truckers by a roadside stop.
• I saw a beautiful peacock in a tree
• I saw a magnificent thunderstorm in Ohio that was short-lived, but left a beautiful rainbow.
• I saw some dolphins in the Atlantic ocean.
• I saw a gorgeous sunrise and sunset while walking on the beach.
• I watched some pelicans fly over the top of the hotel where I stayed.
• I witnessed some little tiny lizards race across from one garden, across the pavement to another garden.

Priceless!!!

You may wonder what this all has to do with fitness .... probably not much. However, in the midst of all of your busyness, when you take the time to smell the roses and experience new sights, you have the potential to reduce your stress level and improve your health.

When I came back from the trip, I had actually lost 3 lbs, despite eating larger meals than that to which I'm accustomed.

It is surprising how many people that I talk to say that they haven't had a vacation in years, even a mini-vacation. They say, we'll do it when we have more money or when the time is right. When is more money actually enough and when is the time right? Can we measure these goals? When we reach these goals we automatically set new ones and try to chase those ones. Our ultimate happiness depends on whether or not we reach specific goals. When we do that, our happiness in life becomes an elusive concept. We'll never be happy!!

I'm not saying that we shouldn't set goals for ourselves; on the contrary, we need to set attainable goals for ourselves to lead ourselves outside of our comfort zones. But if we set conditions to making ourselves deserving of the things that make us "happy" and joyful, we'll never experience what it means to be truly happy and content. When you are content, you raise the vale of stress off your shoulders. You live in the moment. Nothing will burst your bubble.

Why not take the time now to experience what life has to offer now. It doesn't have to cost the price of a trip to Daytona Beach. Although we are told that if we look after our fitness and watch our diet we may improve our chances of living a healthy, long life.

Yet, even with that, there are no guarantees. I don't mean to sound like I'm being negative, but this is the absolute truth. Our health can still deteriorate with almost no warning, severely compromising our quality of life.

As for me, I don't expect the state of my own health to be challenged anytime soon. However, as I age, I have come to terms with the fact that I just don't have the stamina that I once had when I was 25. I'm also feeling some loss of sensation in my legs that was there when I was 25.

Today I had a good day. Tomorrow may not be as good. Yet, I still believe in my mind that everyday is a good day! My prescription I offer to you is to take the time to smell the roses, and get out there and experience all that life has to offer. Live your life to the fullest!

I'm 45 now, but when I was 25 I honestly didn't believe that I would have the physical ability to get around and enjoy the life that I'm enjoying now!! I'm not going to squander that time that I'm given by God. The time we're allowed is a gift from God. Don't waste it!

Week 9 - Giving Can Improve Your Health

I recall somewhat vaguely when I was a child that I emptied a piggy bank that contained around $7. Then my mother took me with her on a long bus ride to the CFTO TV studios in the Scarborough area. There was no Scarborough SRT back then and the journey seemed to take forever to a wasteland where a TV studio was a located that seemed like Hollywood to me then.

On the outside, the studio seemed isolated and lifeless, but when we finally went inside we were met with the excitement of cameras moving around the floor with local celebrities running around constantly waving microphones around the room and talking very enthusiastically. Celebrities with loud jackets, wide ties and long sideburns that were the rage back then. You had to be very careful about where you stepped, because of a mess of camera cords and cables dragging around the floor.

It was certainly a rough and tumble existence running a 1971 TV telethon to raise funds for children with disabilities. I'm sure today the TV sets must be a lot more organized and high-tech. However, I was in awe of the celebrities that I brushed shoulders with .... Uncle Bobby and other entertainers that I could identify with as a 7 year old growing up in those days. They were like Hollywood stars to me in my little world, but they were just local people who happened to connect with children.

As a tall celebrity kneeled down to my level so that he could chat with me and take my $7 in change, I felt unbelievably nervous. There were TV cameras focused on me. I wanted to say something, but I was too shy.

This was my first time ever on TV and I didn't know what to say to the people. In reality, I probably didn't have to say anything. A had my 15 minutes of fame, as Andy Warhol once alluded to. A picture says a thousand words. When people watching TV saw my face and could see the progress I made and the hurdles I overcame, they knew the money was being put to good use.

Not only was this moment my first time on TV, but it was also the first time I ever donated anything to anyone. I realized in my own way the importance of giving to others.

For a moment, forget about doing all you can about eating right and exercising your body until you feel the burn. You can do all of these and still not improve your health, at least your mental health.

But when you make that decision to give of your time or your monetary resources to a worthwhile cause, you change your health in a different way. You reduce your stress level and you begin to feel a sense of doing something right for others in need. This results in a positive outlook that makes you feel good about yourself. Giving of ourselves to others whether it be monetarily or by giving of your time in terms of your health benefits is as important as eating and exercising right.

Many people in this hectic world find it hard to find time to volunteer to assist with a worthy cause. This is understandable. However, the time contribution and the monetary contribution don't have to be significant to benefit others.

Here is a brief list of some of my own contributions:
- I sponsor a young girl in Africa through World Vision
- I give contributions to Sick Kids Hospital
- When I can, I mentor people with their job search skills after they are rehabilitating from spinal cord injury.
- I serve as a member of two Toastmasters clubs because I believe in the importance of helping others improve their communication skills.
- In my department at work, I represent and fundraise for Juvenile Diabetes Research Foundation.

Remember, when you reach out to help others, you are also helping yourself!

Week 8 - Keeping Your Sights On the Big Picture

Once upon a time, there was a wise man who had to walk to a castle to run an errand for his wife. This was to be the first time he would visit this castle. Between his home and the castle there was a large forest in his path.

He was quite confident that he would be able to reach the castle fairly quickly. However, as the forest became more and more dense and the paths multiplied, he quickly became confused. He tried different paths that led to nowhere and became frustrated.

Another man walking in the opposite direction noticed that he was troubled, but presented him with a map and explained to him that there was a star shining atop the castle that could be seen through the dense forest. Sure enough when the wise man looked up, he saw a light through the leaves of the trees. When he took the time to examine the situation and follow the star, he eventually found his way out of the forest and found the castle.

Is there a moral to this story? Certainly! Sometimes when we set goals for ourselves, we can often get discouraged by the "small stuff." The small stuff could be events that may prevent us from reaching our goals. Even when life gets in the way, we must examine our goals in light of the big picture. Sometimes it is inevitable that we will face some adversity when we are pursuing a worthwhile goal.

Of course, as you know from my past blog postings, one of my goals is (or was) to lose 30 lbs by the end of July. To reach my goal, I have to be more careful about my diet and secondly, I need to try to get to the gym 3-4 times a week for cardiovascular and resistance training.

In a perfect week, I can usually accomplish all of this. But how often does one have a "perfect week?" Sometimes other "stuff" happens that may, if we let it, derail us from our goals and plans.

For example, a few weekends ago, I attended and volunteered my services at our Toastmasters Spring Conference. To clear my schedule for the weekend, I had to run some errands during the week after work that I normally would have been able to do on the weekend. This left less time for me to go the gym. That week I could only find time to go to the gym once that week.

At first, I stressed over this; however, I realized that I was silly to let this bother me. This was a very minor roadblock in my way to reaching my fitness goal. I needed to look at the bigger picture in terms of reaching my goals.

By missing the mark on 3-4 visits to the gym that week, in terms of the big picture, I actually improved my mental and physical fitness level in several ways:
1) I was able to give my limbs some well-needed rest
2) I was able to get some well-needed sleep
3) I was able to take the time to relax and develop some new friendships and chat with some friends on Facebook. I improved my mental fitness and self-esteem which contributed in gains in my goals in ways unimagined previously.

Overall, by taking the time to take a step back and rest, I was able to improve my fitness level. I was also able to discover that my resting heart rate is around 56 beats per minute, which I measured when I was lying in bed about to rise for the day. BTW - I think 56 is pretty good - don't you? :)

Up until then, I never knew my resting heart rate. I always knew my maximum heart rate and that I could get my heart rate up to 150 bpm for 30 minutes at a time if I had to while on the elliptical trainer. I've heard from fitness professionals that your resting heart rate tells you more about the state of your health than your maximum heart rate. Your maximum heart rate can always be inflated through the consumption of coffee and other products with caffeine. Ha Ha!! I do that sometimes.

In achieving your goals, just remember that sometimes that your pursuit of goals that you have formulated with the best intentions can and will be derailed. It is only a matter of "when". However, when you keep your sights on the big picture and the end result, you don't need to let yourself become discouraged.

Just keep peddling and stay the course! Eventually you'll make it to the finish line.