Steps That Count

     I have to admit, when I got my FitBit as a Christmas present, I was excited.  It's a great way to track your steps, your workouts, etc. and keep all of that information in your own personal file on the Internet.  You set goals for yourself and your device tracks how you are doing with those goals on a daily basis.  It challenges you to meet those goals and perhaps, exceed them.
     You don't need a FitBit, however, to know how you are doing. The more you move on a daily basis, your body will let you know how you are doing.  When you walk or stretch, you become more flexible and feel better. It doesn't have to be the 10,000 steps my FitBit wants me to complete every day.  It can be a ten minute walk on your break or lunch at work.  It can be jumping on your mini-trampoline while watching TV to improve your circulation and help your lymphatic system. Remember that no matter what Captain Picard has to say -- all steps count.  All movement counts.
    Everything that you put into your mouth matters.  I am not saying to stop eating what you love.  I am telling you to think about it first.  Losing weight is simple...you have to burn more calories than you ingest.  Yes simple in theory, but not in practice.  Do the best you can.  If you don't need the bun on that burger, get it wrapped in lettuce.  Instead of that baked potato, get an extra vegetable.  Don't make it hard on yourself, just think about what you want to eat and how hard you work not to gain weight...you will make better choices.


The biggest step is always the first one.

Weather Excuses

 

         I'm not a big fan of cold weather. I could stand it to a point, but when the wind is blowing and the sidewalk is icy, I prefer to stay indoors and find some activity that will contribute to my fitness, and still allow me not to freeze. Today it is in the lower 30s which is still OK with me, but tomorrow when it will be 8 degrees, I will be indoors. I will spend some time on the treadmill, and perhaps going up and down the stairs, or on the exercise bike.
     I will most likely get to enjoy my mini-trampoline, rebounding. These trampolines are fairly inexpensive, don't take up much room, and still manage to get your heart pumping. They also help move your lymph fluid around which helps rid your bodies of toxins. You can YOUTUBE "rebounding" and learn the benefits of using a mini-trampoline. Just remember that it is YOUTUBE, and some of the advice is not always exactly correct. Do a little research and do what is right for you. For me, I do a routine that lasts about 10-15 minutes and it is a combination of play and workout. I do not have the best knees and I have a relatively new hip, but I do not have any issues with the impact received bouncing on a trampoline. 
     Whether you use a bike, treadmill, a trampoline, or just do calisthenics, you can stay out of the weather and still get your heart pumping and get just a little bit fitter. Of course, you can choose to be more "hard-core" than I am, and go out in the cold and do your training there. Either way, have fun, and play hard.

In or Out...Have Fun

New Year

Well, it looks like we made it through another year. Many of you will be making resolutions to exercise more, eat better, or spend extra time with your family. Today I went for a run, as is usual for the first day of the year. But that is not for everyone, nor should it be. You should make some type of promise to yourself or others that this year, you will be a better you. You should be a little more active, eat a little better, be more social or take up a new habit that will lead to more cognitive proficiency. You can do crossword puzzles, or "Lumosity,"   learn a new language or an instrument. Work your body, your brain and your social skills. Do as much as you can this year, to make sure that you will still be here next year. Yet, you do not merely want to exist this year or next. You want to be fit enough and sane enough to enjoy the year. That enjoyment will only come from within, so this year, be the best YOU, that you can be.

Make 2016 YOUR year...

Warm Holidays

It's Christmas and spending time with friends and family is important. We never know how many more days we have with the ones we love. Socializing is important in maintaining our sanity and in keeping depression at bay. It's up to each of us to take good enough care of ourselves to maintain a certain degree of fitness, so that we can keep coming together year after year. And the weather here in Pennsylvania has certainly been doing its part to allow us to get out and maintain healthy habits. Yesterday I was up at Nay Aug Park doing my little circle. After doing about a 1 mile warm up I went to a little picnic grove that is there. There's about an 1/8 loop with tables. I run one loop, then do push-ups, then another loop. After a few loops I have also done crunches, jumping jacks, dips, and few other calisthenics. When it's all done, I do a few wind sprints followed by a mile or so cool down. It was about 70 degrees yesterday, and that helped motivate me through the run. No white Christmas this year, and I'm good with that.  Hopefully everyone is having a fit and fun, family day. And hopefully, everyone is being active enough to stay physically, emotionally, and cognitively fit.

The sun is out: let's enjoy the "Bright Christmas."

Happy Thanksgiving!

Today is Thanksgiving. It's a time for friends and family to come together, share laughs and make memories. We are all getting older, maybe a little wiser and maybe a little worse for the wear. If you exercised today, good for you, if not, don't sweat it. Missing exercise for family is a good thing (a FEW days of the year). It is also important to socialize. As we age, socialization reduces depression. Laughter, and a little wine, helps stimulate endorphin production, and makes us happy. So if you have a chance to exercise, go ahead and get your sweat on.  If, however, you don't sweat until tomorrow, or next Monday, enjoy your weekend. Quality of life is why we exercise, so get yourself some quality today.

 

Food, friends, and fitness: enjoy the day, enjoy your life.



Different Approaches

     The seasons are changing, maybe it's time to take a new approach on your exercise. If you lift a few times a week and seem to be stagnating, maybe you need a change. The same could be said if you run, cycle or go to aerobics at the YMCA. Change is good: it helps keep things fresh.
      With fall fading and winter on its way, maybe you need a new perspective. You can try adopting a new approach to exercise which will keep your motivation fresh. Personally, I started incorporating a little HIIT training. HIIT is High Intensity Interval Training. That's basically short fast bursts of exercise that could increase calories burned, and also lead to increased stamina and energy. If you need a little idea of what it is, you can check out Shaun T on the Dr. Oz Show at YOUTUBE.com  You will find a 15 minute workout that will get your heart pumping. If you don't like that, you can hunt around a little, and find something to your liking. Whatever you choose, have fun.

Fall up, not down

Do You Have Goals?

     I have not blogged in a while.  I was busy trying to set goals for myself with my new hip, getting ready to go back to PhD classes and preparing myself to teach at Lackawanna College.  You see, I really have been a little busy.
      I set a lot of goals for myself.  Perhaps not with specific time frames, but I do set forth things I want to achieve and work out a path to accomplishing them.  Reaching them or not, isn't really the point.   The point is in trying, in stretching the limits (body or mind), in feeling like I'm doing something, living life.
       A few weeks ago, I started running again.  With my new hip, I had been slowly working up to this, but I kept moving, stretching and increasing my time on the treadmill.  It may not seem like a big goal, but it was to me.
     No matter what you want to do, if you don't try it you will regret it for the rest of your life.  With health and fitness, with education. with family and friends, you should set forth your "bucket list" and start working on it.
      In celebration on this Labor Day weekend, we are enjoying the end of summer with a family picnic. The goal is to enjoy all of the picnic food, all of the family time and worry about the calories tomorrow.  It is important to eat healthy as much as you can, to exercise during the week and to take of yourself.  However, friends, family, celebrations, picnics, fairs and spending time with people are just as important.  Balance is the key.
   


Enjoy your Labor Day weekend.  -  Dan