Reasons Not to Hit The Snooze

A few times a week I get out of bed while it is still dark, strap on my running shoes, and hit the road. The temperature and upheaval of this summer have done a number on my pace and training and I am basically back to square one, but I am celebrating where I am.

If you can fog a mirror, it's not too late to start over. So I start over. This week I ran further than last (without walking -- the end number is the same) and next week I plan to run farther still. God has blessed me with healthy legs. We got this.

When the alarm goes off and all is quiet in the house, of course I want to stay in bed. Especially Saturday mornings. But eventually I crawl out and go. And I have found that the rewards are great. Below I wanted to document some of the reasons I am glad that I get out of bed:

1) Avoiding heat stroke:This one is a little too obvious. Forget those crazy highs (though I have seen some whack-a-doos out running in it) even the lows are too hot for me. It doesn't matter if I set my alarm for 4:30 a.m. (I don't) -- it's not getting any cooler out there, and the longer I lay in bed, chances are it's getting MUCH hotter. Let's ROLL!


2) Sun coming up (Part 1)
I go down to the middle school track on occasion to run. This picture doesn't do justice the HUGE orange orb that rose -- yet I was VERY thankful for that stand of trees that blocked the light and heat for a few more minutes. Every last minute without the extra heat is a blessing.

3) Every once in a while --
Random hot air balloon. Dunno why, but I loved it. Hot air balloon on a Monday morning. Why not?

4) Sunrise (Part 2)
After the sun rose a little higher in the sky, some clouds blew in. Not the rain variety, of course. We don't get those in this part of Texas. Rumors are that they get them on the coast, but not us. Anyway, it made for an amazing few moments of sunrise. Definitely worth being out of bed for (this is the same spot I took the first sunrise pic from -- weird, huh?)

5) You might find a friend:
Elsie and I have a deal: she doesn't mention my pace, I don't point out that her udders are in woeful need of support. It's a friendly arrangement. I'm pretty sure she thinks I'm crazy for the whole running deal anyway. You can kind of see it in her eyes.

Running doesn't have to be your deal. Walking, biking, swimming, yoga... whatever gets you moving. But I love what I see when I head out on the road. Now I talked to someone recently who lives close to some Buddhist monks. SHE got to see a monk sitting at the bottom of a spiral slide in her park having his morning meditation while she was on HER walk. I may ask for directions to where she walks just so I can get a picture. What do you see around you?

Friends In Unlikely Places

Nine years ago, my home was flooded, I wasn't living in my house, I had a husband whose job required him to travel, two small children, we were being sued (I haven't told that captivating story on the blog), and I was keeping a baby 2-3 days a week. In short, I was a wreck.

I ran myself over to what would have been the closest gym if we lived in our house and signed up. I decided that I deserved just a little bit of me time and that was going to be it. I had no idea the significance that decision would play in the next 9 years of my life.

Soon I was attending classes there and met Laura, who had also recently joined that gym. Laura is a local preacher's wife who likes to not fit the preacher's wife mold. My earliest memory of her at the gym -- NO idea what we were discussing, but Laura laughed and said, "Honey, we've been married almost 15 years. If I shave my legs, that's foreplay." Yeah, I was going to like Laura.

I think Amy was there all along. Amy is a little more like me. Seemingly quiet... until she has an opinion. I know when the gym moved to "the new place" (where it's been for 7 years now) that Amy was there and that's when Amy and Laura and I all started going to some of the same classes regularly.

Before too long I got a job -- stinkin' income! -- and had to quit that regular class and sorely missed my friends. I would catch them on every other Friday, but it wasn't the same (of course). In time, I quit that job (theoretically to write, but we all know it was so I could work out with my friends! :-)

The class that we went to most often together was a weights class -- Body Pump if you know it. I'll be honest. We would talk all the way through it. Oh, we were working out (want to feel my biceps?) but we were catching up on life and diverting our attention from the pain in the mean time.

For the record -- we were frequently in trouble in class for our talking. We got talked to by the teacher -- and would stop talking for a while. Then the people on the other side of the class would start talking, inspiring us to continue our conversations. Until we got ugly looks from the front row. Or chewed out by the angry exerciser. And the cycle would start again. Truly, we had long conversations (at Starbucks -- not in class) about this.

Through class or at Starbucks we discussed it all, big and little. We talked our way through children's illnesses and surgeries, sports victories, defeats, and struggles, we've wrestled, prayed, and cried through two husband's unemployments, struggled over parenting decisions and children's heartbreaks, frequently coming to tears right there at the weight rack.

Muscles and bodies grew stronger, and so did the friendship. I honestly had NO IDEA how much those girls -- my "gym buddies" as they became known around my house -- meant to me. Until I needed someone to be strong. Or consistent. Or both. And they were.

(My two closest gym buddies, Amy, far left, and Laura, in yellow then me, and Rebekah our body pump instructor, far right, my last day at Body Pump the day I moved)

Welcome Back to Me!

Whoa. It's been... a VERY long while.

If you're still here, glad to have you. Last I posted, I was telling you that Troy and I were trying to adjust to living together. Think we're still trying to adjust. That and this town-o-concrete and the driving. I don't mind the driving but all of it takes very, very long to do.

We have celebrated my grandmother's 100th birthday, painted over some wallpaper, and the kids and I went on a mission trip to the Rio Grande Valley and just returned Friday night. NOW let summer begin.

I know I SAY this all the time, but I plan to get back to the blog more regularly. One way I plan to do that is get away from Facebook (which will keep some of you from knowing that I have updated my blog). I plan to shut down my Facebook account for the month of July. I have many things I want to concentrate on, and Facebook isn't one of them.

Our mission trip was truly bittersweet and a great time for us. It was tough to make the effort to go, but I'm so glad that we did. The kids all had a great time. It was the 3rd year in a row for Ashley and me, and Riley's first year. Lives change when kids see what a difference it makes to serve others. I'm noticing that and mindful of that as we start looking at where to serve in a church now.

"Church shopping" -- there's a weird thing to say and do. Not super fun, either. Think we have a fairly good plan in place, but it's still not a ton of fun.

Also trying to get hooked back up with exercise but REALLY missing my gym buddies from Abilene -- isn't accountability a great thing? Isn't a cheap gym membership a great thing? Starting over. In every area. I admit it can become overwhelming at times.

So. Looking toward the 4th. What's everybody up to? We have a bazillion options in our huge city now. I suspect we'll end up doing what we've always done -- a big fat nothing.

What about you? Does your family have big plans for the 4th?

Treading (Diving?) into Uncharted Waters

Since there is (STILL) nothing to tell you on the job front (*sigh*) or weather front (it is SO! FLIPPIN'!!! HAWT!!!) I will go back to what I mentioned at one point -- some things God has put on my heart since training for the half-marathon that I completed in July (and am now training for another).

If you know me well, you know that health and fitness have always been important to me. I won't lie, they started being important to me for reasons of my appearance. Exercise and eating right helped keep me at a healthy weight -- and able to fit into my clothes. But, as I've aged, I have 'softened around the edges' (and i don't just mean my rear is bigger, though that may or may not be the case).

My commitment to care for my body has extended from simply "whatever it takes" to fit into my skinny jeans to truly caring for my body. Sometimes it's a delicate balance because I like to set goals for myself (i.e., the half- marathon) to keep me on track with my exercise. When I get injured, I'm tempted to push my body beyond what is reasonable in order to meet my goals, thereby defeating the purpose in the first place.

I am hesitant to talk about this at all. The main reason being -- I am keenly aware that no one wants to hear it. I used to talk about it quite a bit. But several experiences, including one lost friendship, have led me to realize that people just flat don't want to hear about it. I get that. As Troy very gently told me, "No. No one wants to hear about it. Sarah, I lived with you for 17 years and am just now wanting to be healthy. I had to choose for myself."

So, I am diving on in, and saying some things I'm thinking. If you agree with me -- super. If you hate it, feel free to kick a hole in your computer screen or write me nasty, anonymous comments. I can take it. This is just some of the stuff rolling around in my brain I want to process.

One thing I think is that I have become very... disillusioned? disappointed? Saddened, no doubt, as to how little the church will address how important it is to care for our physical bodies. Again, I have learned the hard way that it is a VERY touchy subject, but so are sex and finances, and we seem to conquer those just fine. The body that we have each been given is a precious gift from the Lord-- just like my children, my car, my house, my money. Shouldn't I care for it lovingly? (I was encouraged to see one of our elders broach the subject recently, and Tim Archer had a great series on Christian attitudes toward eating and food.)

I was REALLY struck by this thought this Sunday in small group. This was NOT the topic at all, but Ephesians 5:19 was read: "After all, no one ever hated his own body, but he feeds and cares for it just as Christ does the church." Know anyone that hates her own body? Um, yeah. That was me for TOO many years.

I am so ashamed of how I thought of and treated this body, this creation of God. And the way I would talk to myself?? Oh, mercy. I see myself in someone that I am around on occasion now. Of course, it's always an eating occasion (because, you know, how else do people ever communicate if not over food -- another rant for another day) and this person always mentions that she is STARVING because she hasn't eaten all day.

I nod knowingly to myself, remembering the days. I don't know this person's mindset, but mine would have been: "I'll just skip breakfast. I'm not that hungry anyway. Oh, look at me. I think I can go a little longer. OOooooh, I'm doing GOOD! I can probably make it until I meet friends tonight without eating. Just a little longer." Then, out with friends, I would eat too much, too heavy, be miserable, and say horrible things about myself that night -- then again the next morning when I weighed.

Then I finally figured out: I would NEVER do that to one of my children, or my spouse or parents. Basically, to anyone that I loved. And if I were to love and care for my body, I needed to CARE for it -- and treat it right, and feed it regularly. Hey! Guess what? If you feed your body (and brain) regularly, you can think straight, get yourself off the couch AND not scream at your children for asking a simple question. Who knew? And? Even better? My workouts work when I eat on a regular basis! Wow. There must be a reason that God made our bodies to get hungry every few hours. Bodies require fuel regularly to work right. Simple as that.

Of course, then, over the years, I've had to learn WHAT to feed my body, which has been a whole other journey, perhaps for another day. Refined sugar is just useless to me, so I generally don't eat it. Lysa TerKeurst talked about her journey doing away with sugar today, as well.

Also Ruthie (my trainer for the half) and Jae (just an awesome gal) tell their own stories about sugar. Both of them seem extreme reactions to sugar, but keep in mind, these are women that went off of sugar, then had reactions to small amounts of sugar. Their reactions are similar to what I've noticed in myself now that I don't eat sugar.

Ruthie wants to be a "fitness minister" at a church. I'm rooting for her! I would love to go down the same path -- or write her articles for her.

This summer I read "Women, Food, and God" by Geneen Roth, a look at the emotionality many of us have tied up in our bodies and the way we eat. It reminded me of the bondage I was in for so many years to my outward appearance and diets and food and called me to give thanks to God for setting me free from that way of life. If that is a journey you would like to take, I will tell you that it was a gradual, years-long journey for me, with God leading the way and healing as I was ready. You can't expect to change a lifetime of thinking (a "brain rut", I call it) in any 12 week program or plan. Grace to yourself has to be the overriding theme.

I don't know if I'll talk about this much here or not. Again -- I know none of you want to hear it. But I believe with all of my heart that our bodies that house our spiritual beings should be loved and cared for as much as our spiritual beings. And... I do wish it was addressed more in the body of Christ. Hey -- wonder why we call it the body of Christ anyway? Hmmmmm....

Starting Over -- One More Time -- and More Perspective

It is looming.

I'm still in my 30's, you know? :-) I am saying that as often as possible because in about 6 weeks I won't be able to say that.

A big birthday is looming. Last year, I wrote about some things I've learned in my 39 years on that birthday (don't expect another list this year -- I may have learned a few things this year, but not 40 more!)

A year ago when I turned 39, I was staring down 40 with my 'fight face'!! It was ON and I was going to win. I made goals for my running and set off to meet them. All went well until.... (cue dreadful music) an injury! Bummer. Recovered from the injury right around New Year's, so I was in the calendar year of the birthday, still staring it down (and from 9 months away). Big plans and goals. I was going to stomp this birthday into the ground, so fit would I be!

Well, again, if you're following along, you know that I have been laid low for weeks at a time battling migraines, then the headaches caused by treating the migraines (go figure). Started surfacing from that conundrum about the time I went on the mission trip with Ashley a few weeks ago, which I returned from with a horrific case of the creeping crud.

Here is where the perspective comes in: for my birthday, I would be so happy to go the whole day without a migraine, and to sleep through the night without a coughing fit. Forget how I look -- though one of those days would probably GREATLY improve the bags under my eyes -- and forget how much or how fast I can run -- that may upset the migraine balance. The battle with minor health problems has made me increasingly grateful for a day that I can go and do what I can when I can. For my 40th birthday, if I can still walk across the street unassisted, I'm good!

Starting over?

It's another Monday, another day that, for this precise moment in time, I feel relatively healthy. I am lacing up my running shoes and starting over. Almost from absolute square one. I wish I knew how many 'do-over' Mondays I've started over with my running this year alone, let alone in my lifetime. Here's the deal: I will not stop. God has granted me one more day, and for today, the health to try to tackle it.

Am I frustrated that the November me (before I got hurt) could run circles around this starting over me? Not really, honestly. I guess there was a moment in time when I spent more time looking back at where I had been, and why can't I still be there, blah, blah. But now that just wastes too much time/ energy. This is where I am. This is today. I do the best I can. I train and run and make the most of today's workout while I can -- I don't know when my health will allow me to do it again. But I can't spend time kicking myself for not being where I was or where I want to be or where I should be.

This is me. Starting over, and grateful for the grace that allows me the day and the health to do it.

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Romans 12:1

Because of the LORD's great love we are not consumed,

for his compassions never fail.

They are new every morning;

great is your faithfulness.

Lamentations 3:22,23

Survey Time!

Would love your help!

After my injury, I am shuffling back into running. I would like to load my ipod with some awesome 'tunes to run by'. I would LOVE to hear what song(s) make you want to get moving or keep moving! Many places -- fitness.com, nikeplus.com, etc. all publish playlists that are popular. But when I go to iTunes, many of them are marked [EXPLICIT]. Most of my current running list is praise and worship, some is just fun, but none is [EXPLICIT]!! I try to be careful about what I cram into my feeble little brain...!

So, please, suggestions? What do you listen to? What do you like? Tell me your favorites!

Fitness Friday: Wii Fit Review

So, I mentioned that we got a Wii and Wii Fit for Christmas. And we are LOVING it! The kids are actually using the Wii Fit more than the other games. I think because you can actually compete against the rest of your family in balance, strength, yoga, and aerobics. It's VERY fun -- and we can see whose strengths lie where. Mine is in yoga because I have good balance, but oddly enough, I do horribly on the balance games. Mainly because all of the balance games require you not only to have balance, but to respond and have reasonable reflexes, which I do not.

Okay, so you're wondering if you should sink the bucks into the Wii and/or the Wii Fit to aid you in your own workouts. Should you? Good question. Like everything else, it depends. Overall, though, I would give it a resounding YES! You need a Wii Fit!

The Wii Fit first gives you an 'age test': by measuring your center of balance (while standing on two feet), your BMI (based on height and weight), and then will give you 2 other balance tests (can vary). My age has ranged from 48-21! I have realized that the age has less to do with BMI (sadly, since it's been the holidays, mine continues to increase) and more with balance. Again, I'm pretty good at balance, but with my ankle still recovering, I've had a little trouble with it. But it's just an arbitrary age that is going to fluctuate depending on the day.

Then you can do 'training'. The training has 4 components:

yoga

strength training

balance games

aerobics

You get about 5 activities in each component to begin. The more you play/ exercise, the more activities you unlock and open. Balance games and aerobics are fun enough to keep my kids working on them. Yoga and strength training look suspiciously like exercise, so they are avoided by the younger crowd around here.

The balance games are FUN -- everyone in the family enjoys them. Troy and I are having a slalom skiing competition. I got pretty good beginner's luck and cannot top my own score now! Bummer! That is also where you see the kid trying to head the soccer ball on the commercial. I am HORRIBLE at that. They kick soccer balls at you that you are supposed to hit back, which I can almost do with about 50% accuracy, but THEN they start kicking shoes and huge panda heads (which look like soccer balls!) and if you get hit with those, you lose points. I'm just so bad at it.

The aerobic component is what, to me, is the most lacking. It is fun, and it will get you moving and keep you warm, but it isn't enough for an actual aerobic workout. But it is SOMETHING, and remember? "Anything is better than nothing."

I think the Wii Fit will be a great addition to my fitness routine. I don't see it REPLACING anything I'm already doing -- it just isn't enough. But it will be a great supplement to what I'm doing, and a great way to stay up on my yoga and strength on days when the gym may not have a class that I can get to.

Besides an unimpressive aerobic component, the biggest drawback to the Wii Fit is not being great for beginning exercisers. The strength training and yoga give detailed instructions, but they leave out tiny tricks that I know from doing such for years that could help someone be successful. I just don't know if a brand new beginner would be able to be successful enough and make appropriate modifications as necessary to continue to exercise. I do think there is enough that a beginning exerciser COULD do to get active and have fun, though.

I think the Wii Fit is a wonderful tool to measure PARTS of your fitness, and a wonderful addition to an exercise program. I also think it would be a fun way for someone who hates exercise to get started, but I don't think it should be the entirity of your fitness plan for more than a few weeks.

If you would like a little more info, this is a little more detailed.

Have fun and be fit!

Fitness Friday: BOO!

Beautiful Kellie sent me this video. She said it looked like a "fun Halloween workout". You have to remember that Kellie is a VERY young lady who does things like marathons and boot camp for "fun". It looks like an INCREDIBLE workout! I may have to try it... later. After I've fueled up with a few dozen pounds of Halloween candy!



Something to think about: As of tomorrow, there are 61 days left in 2008. Think back to January, and the resolve you had for this to be a new year, a different year, a new you. Let me encourage you: the year isn't over. I know we all THINK that once Halloween is over, it's all over but the cryin' 'cause there's one holiday (and eating occasion) after another and nothing about your health or body will improve in the next two months. IT DOESN'T HAVE TO BE THAT WAY!

We still have 1/6th of this year left -- almost 20%! What would you like to do with this time to improve your health? I'll tell you one of my fitness goals: I'm working on being a runner (again!) I'm currently running 2 min. (at a 9:00 mile pace), then walking 3 min.(x5 in a workout). My long-term goal is to run a 5k at a 7:30 pace next fall. Obviously, I've got some work to do. Um... in the next two months? Let me think... I think my goal is to run a full mile at the 9:00 pace (or better). I'll keep you posted on how that's going...

What would you like to do? Are you almost 'on a roll' of regular exercise and would like to really cement that? Are you starting to watch what goes in and want to remain steadfast about honoring your body by how you fuel it? Do you have a plan? Make a plan!

What are you going to do (fitness-wise) to finish strong???!!!

Fitness Friday: But I feel bad!

So, today, I am skipping my bicycle class to write Fitness Friday. Actually, I was going to skip it anyway. I have felt bad all week and have already walked this morning. So I thought a blog about what to do about exercise when you don't feel well would be in order, especially since we're heading into the cold and flu season.

First, if you exercise 3-5 times a week you will boost your immunity and may find you don't suffer from as many colds as you have in the past. For the record, my current ailment is non-contagious digestive trouble that is recurring for me. I'm really not sick, but in pain and have been all week, hence not really feeling like adding leg pain to gut pain, you know? I give you that TMI to tell you that I, for the most part, am an amazingly healthy person. I think I got a cold last year -- my first in about 10 or 12 years. I don't usually get stomach bugs, do get migraines, and got the flu 3 years ago and won't do that again! Obviously, I have health problems like anyone else between my migraines and gut, but I don't usually come down with every virus going around. I credit my workouts and my sleep to fending off nasty germies that we all try to fight.

So, let's say you are feeling generally yuk. Little stuffy nose, throat a little achy. Here's the deal: you should still workout. I don't mean full bore, hours at a time (let's face it -- that wasn't really a danger, was it?) but you should still put on some shoes and go for at least a 10 minute walk. If you aren't running fever, you can even shorten the duration of your symptoms by a brief workout. Really the only time you absolutely should not raise your heart rate is when you are running fever. Fever is one of those symptoms, like pain, that is there to let you know, "Houston, we have a problem!" Fever is absolutely a time to rest and get plenty of fluids.

Obviously, when/ how you work out is completely your decision. I just want us to be clear that there is RARELY an 'official' health reason for completely missing a workout. 'Official' meaning, "you're endangering your health if you workout". Yeah, if you feel crummy, you don't FEEL like working out, but you're probably not going to feel any worse (and possibly may feel better) if you workout. Obviously, I don't have an 'official' reason for skipping my bike class today -- I just feel crummy is all. So, I skipped bike, but I will probably go take the dog for a walk. I'll do something... The trick is in finding a balance.

Some of us are tempted to claim every ache and pain and snuffle and sneeze as a reason to stay in bed/ on the couch/ in front of the computer. Some of us are tempted to IGNORE every ache and pain and "push through" and end up sicker and/ or more injured than before! Again, the key comes in finding balance.

I think even when you don't feel well, it is important to maintain some semblance of working out just to maintain routine and habit. If that means putting on your clothes and shoes, walking to the end of the driveway, turning around and walking home, then so be it -- that counts as a workout when you feel bad. Tomorrow, try again -- walk to the end of the driveway and across the street, maybe.

In short, keep moving. Keep the habit. Start the habit. You can do it! A little at a time!

Keep moving, stay healthy, and be fit!

Fitness Friday: To Join or Not?

Melissa asked last week: "ugh...I'm actually thinking about joining a gym (when a special price rate happens next week), but I'm so intimidated by a real gym. Any advice?"

Uh, yeah!

This is a great question because many of us feel that way. The short answer, like most of fitness and exercise, is: "It really depends on you."

Here's why I choose to pay for a gym:
Options: there are free weights, machines, classes I never intend to take (but still CAN if I ever get a wild hair) and classes I attend regularly. I use my gym for: spin (bike) class (RPM), yoga/pilates-type class (BodyFLOW), a weights class (BodyPUMP). That's it on a regular basis. HOWEVER, I use the treadmill when the weather's bad -- like Tuesday/ Wednesday's monsoon, when I'm feeling really ambitious, I use the weight machines, and there are 'experts' (no, not the guy who wants you to THINK he's an expert, the actual paid position-guy) to help me if I need it. All options!

Classes: I LOVE an exercise class and it isn't because I'm a social person by nature -- I'm really not. I'm classified as an 'introvert' and being around many people is just too much for me. But here's what I love about an exercise class: definite beginning time, definite end time. Exercise done. If I don't go to a class, I can potentially procrastinate until it's too late for me to fit it in. I really enjoy my exercise, but, I'm not COMPLETELY insane, I REALLY love when it's over! A class is a great way to have a set exercise time, or an exercise "appointment", if you will.

Peer pressure: This isn't what you're thinking. Many of you think, "I KNOW! The pressure! Just what I don't want in a gym!" I'm talking about being around a group of people that have the same goals in life as you do, including your health (not at the exclusion of everything else). This study showed that obesity can be "contagious" -- friends tend to pack on weight when their friends (and sometimes long-distance siblings) do (please do not think or report that Sarah is saying there is an obesity virus -- please read the study). We could argue that all day long, but let's imagine the reverse to be true: as you spend time around people committed to 'bettering' (is that a word?) their own health, you will begin to notice little changes you can do to become more healthy. Sure, like anything else, it can lead to 'over-indulging' in exercise/ body focus. All things in moderation, but I consider my gym to be (mostly) positive peer pressure.

As far as intimidation -- I guess I would need to know what, specifically, intimidates you.

Do you assume everyone knows what to do on every machine? They don't, and quality gyms will not only give you an orientation, but have someone on the floor at all times (this is where my gym falls short) who can train and/or answer your questions as you go along. Don't be afraid to ask -- it's like everything else: EVERYONE was a novice at one time.

Are you afraid that everyone in there is a 'hard body' and you will be ultra-frumpy in comparison? Well, news flash, I go to a gym. 'Nuff said. It's a little slice of Americana, with folks of all shapes and sizes with all different goals.

I will say this -- most gyms have different 'personalities' throughout the day. My gym (and I would bet most) goes like this: EARLY a.m. -- say, 5-7 or 8 a.m. -- are working folks trying to squeeze in a workout before the day gets nuts. the 'crowd' is in shape, not afraid to sweat, but probably have had a chocolate chip cookie in the last month. There are a few 'hard core', but not the typical gym-goer at this hour. Regular morning hours -- about 8-10 a.m., are mostly moms, a few retirees, and other folks who want to get in a workout and go on with their day. Again -- most are folks committed to exercise, but have a life, as well. The rest of the day -- I can't speak to very much, because those are my hours. But when I've had a chance to go later than 10 a.m. -- lunch hour can get crowded, still with working folks just trying to fight the bulge, but during the school and work day you could have the run of the gym.

After school and work, the show goes on. My gym can get ULTRA crowded at this time: every cardio machine, every spot in a class, all used! Still working people, seem to be LOUD and whacky (de-stressing after the day, I guess). This is also where you will find folks that can spend all day working, then all evening in a gym, i.e., the gym IS their life, social and otherwise. And, as Hess told Judy at one point, "Don't worry about them: they're too busy looking at themselves to notice you." And that is the absolute truth.

Any gym will have a trial period for you. Check it out. See what you like and don't like about it. If you will make it worth your money, absolutely sign up. It's cheaper than therapy, and it's a quality investment in your health!

Fitness Friday: Pumping Iron

Fitness Friday returns today with a little bit of preaching -- but mostly at myself. I know I need to, I know I should, but I HATE doing resistance exercises. (Muscle work: lifting weights, calisthenics, exercise bands, etc.) And, basically, if you're old enough to read this, you should be doing them, too! Women get the most press about it, because resistance exercises not only strengthen muscles but can build bone density as well. This is obviously important for any female beyond puberty, but it's important for men, as well. All of us are aging!

Muscles are use-it-or-lose-it things. One study found that 2/3 of women 75 years and older can't lift a 10 pound bag of groceries. I don't want to be that woman! Studies are also finding that muscle weakness isn't a direct function of aging -- it's a direct function of inactivity. Later in life we are no longer lifting toddlers, children, dogs, and massive amounts of groceries. So we need to be lifting some weights!

The good news about lifting weights is that it doesn't require nearly the amount of time that cardio exercise does to reap benefits. In 15 minutes you can get a full-body workout that is plenty for building muscle mass. And, no, in 15 minutes, 3 times a week, you will NOT look like Hillary Swank in "Million Dollar Baby" -- and not come anywhere close to Arnold Schwarzenegger. But every year that you celebrate a birthday on this planet you are losing muscle mass unless you are actively fighting to retain it. So, I'm SAYING 'build muscle mass' but you should be hearing 'just barely hanging on to what you have'.

Besides strengthening bones, muscle is good for boosting metabolism. And as we age, we all need that, right? Yes, we do! Because as muscle mass decreases (which it will) your metabolism slows down. Then you have a spare tire you didn't ask for, even without increasing your caloric intake!

Okay, okay, you're saying! So I need to keep up my muscles! What do I do? It is SO easy (at my house, we always quote the Nutri System commercial in our thickest southern accent: "It's so simple!"). If you have nothing and no money, you can do:

• push ups
  
• wall sits
  
• crunches for abs
  
• tricep dips (though you do have to have a chair for this)
  

All of those can be done and modified -- remember that ANYTHING is better than nothing. But if you aren't 'feelin' the burn' (as in, difficult to complete 15) then you need to move on to either more or add weights to it. Then, you can VERY inexpensively invest in some small equipment if you choose. It's easy to find and inexpensive. You can get:

• exercise bands




• exercise ball




• hand weights

Most of these things should come with instructions. If not, I will post some specifics later.

Also, the following sites have some great info:

Exercise ball workouts

Exercises to combat osteoporosis

Interesting info

Pump some iron, stay healthy, and be fit!

Fitness Friday: Workouts

It is hot. It is approximately the same temperature as the surface of the sun-type hot. Amazingly hot. And besides that? It's just so hot!

Now, don't you feel like jumping up and doing a workout? No, me either. I want to be floating in a pool, or lying under a fan eating an ice cream sandwich. I sweat walking to get the newspaper, I don't want to sweat any more! Reality is, though, that for our hearts, bodies, and minds (y'all don't EVEN want to be around me on day 3 without a workout!) we really must be doing a little bit of moving. Truly, though, depending on where you live, it can currently be dangerously hot outside. So what's a healthy body to do?

Let's think of some alternatives to your basic, outdoor sweat-fest walking or running that you might think of as exercise. Obviously, this won't be a comprehensive list. Please leave a comment and tell me your favorite hot-weather exercise to do.

Workout videos: your library may have a fairly large selection for you to check out for free. If you're willing to invest, Collage Video is my all-time favorite place to go for exercise videos.

Swimming: the perfect exercise for a sweltering hot day! Swimming is EXCELLENT exercise as it puts no pressure on joints. However, studies have shown that your body resists losing its 'insulation' when it is consistently in cool water, so it isn't a great exercise if weight loss is your goal. If simply moving is your goal, swimming is a fabulous whole-body workout.

My book! I've mentioned that I'm doing this book:

It is a wonderful cardio AND strength-training workout, it can ACTUALLY be done in 30 minutes, and my heart-rate monitor tells me it's a good workout. I love it. That is all (I THINK our library has it -- I know we have his other book, which is also good, but the workout isn't as fast).

Mall walking: I don't really mean strolling in the afternoon (ice cream in hand) to do some window shopping. I mean getting there in the morning (our mall opens at 7, I think, before the stores) and doing an actual power-walk. Let me be perfectly clear on this: I LOATHE mall walking with a flaming passion of a thousand white-hot suns, and our mall has some awful ODOR in one corner (memo to mall management: unless you plan to steam-clean EVERY. NIGHT. there is no reason on the planet for a mall to have carpeting). However, I have been known to mall walk in a pinch. You can also brainstorm for any other sprawling buildings you may have access to: a coliseum, a church building, a school building. Even without air-conditioning, being in the shade of indoors would be better than the heat of outside.

There are so many others: exercise equipment such as treadmills, stationary bikes, etc. Megan is doing kick-boxing at LA Fitness, Katie got a Wii Fit, you could try Curves, a gym, an indoor sport you enjoy. Just get moving.

Because what is my mantra? "Anything is better than nothing." HOWEVER -- if you are already moving a bit, it's time to shake things up. This next week, up your exercise, either by intensity or time, by 10% in one of your workouts. Push yourself -- you may be amazed at what you are capable of doing. Don't get in a rut, and get moving!

Until next Friday, be fit!

Observation

Earlier this week in my bicycle class at the gym, my bicycle made a squeaking noise exactly like Stickers' exercise wheel. The correlation was not lost on me.