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exercise Archives - Carolyn CAREs

Tag: exercise

90 Days 9 Lessons

It was 90 days ago that my doctor showed me the results of my blood panel taken at my yearly physical, and strongly suggested I take action. His advice was to spend more time on myself, exercise for a minimum of 30 minutes a day, and lose weight. Here are a few things I’ve learned in the past 90 days:

1. The older I get, the harder it is to lose weight.

This is the third time in my adult life that I have gone on a weight loss journey. This is also the hardest I’ve had to work to lose weight. It used to take me about 10 minutes to feel all warmed up to the point where things that were tight felt loose enough to run. Now, it takes about 30 minutes before I feel like things are running smooth.

2. Whatever gadget keeps you motivated is worth it

I love electronic gadgets, and even though I am horrible at math, I love seeing the data after a workout. I currently wear a FitBit Charge, and when I’m working out, I wear a heart rate monitor. They both keep me accountable, but in different ways. The FitBit gives me a snapshot of how active or inactive my day is, and gives me a goal to shoot for. It also feeds my competitive side when I’m competing with friends to see who walks the most in a week. The heart rate monitor makes sure I am not being lazy about my workouts. There is a huge difference in how you attain your 10,000 steps in a day. Strolling around the mall at a leisurely pace won’t help you lose weight as quickly as walking briskly outside will.

3. Numbers can be good…and bad

The number on the scale gives part of the story on your health. For too many years, I let the number dictate my self worth. That is when the numbers are bad. However, when you are trying to avoid a health issue, like diabetes, that can be influenced by the number on the scale, keeping track is good. It is more of a love/hate relationship at times, but I have come to appreciate a deeper meaning of what those numbers symbolize.

4. Diet doesn’t mean deprivation

Watching the total number of calories I take in isn’t always the easiest thing, especially when attending receptions and celebrations. I will occasionally have a cupcake or a small amount of a dessert when at an event, and I enjoy it. If I were to skip it, I know I would obsess over it, which would lead to over indulgence. It’s a system that works for me.

5. Tracking calories is critical

If I were to get injured again, I know I could still lose weight just by watching my portions. How many calories you take in a day versus how many you burn is a good number to know. I use My Fitness Pal to track my food intake, and a food scale (when I’m at home) to accurately measure the food. For me, tracking my calorie and nutrient intake is one of the major keys to my success. I’m pretty thankful that I can now take photos of UPC symbols on food packages and the accurate data for that food comes up…and that MFP does all the number crunching for me. When I first went through a weight loss program in the mid-90’s, I had to figure all of that out by hand. Did I mention how much I love gadgets?

6. Find a support system

If you need to make a lifestyle change like mine, please find family, friends, or a personal trainer who will be there to encourage you when you feel like quitting. There have been days when I’ve wanted to throw in the towel…call it good…fall off the wagon…never step foot on a treadmill again. My family has been my encouragement. They celebrate with me for every pound lost, every milestone reached, and every triumph over the “I can’t” mind game. Without their support, I don’t think I’d be doing as well as I am.

7. Motivation can come from anywhere

I mentioned above that my FitBit feeds my competitive side. That’s probably why I feel motivated by friends who compete in races. There are farmers and ranchers running for Team Beef that prove to me that there are other people with agriculture jobs like mine who find the time to train for races. Most of them have no idea how much hope they give me that one day I’ll be back to running again.

8. Farmers and ranchers need to pay attention to their health

Farmers and ranchers have physically demanding jobs, yet many of us have health issues related to our weight. While we may have bursts of intense activity, we tend to overcompensate when we eat…especially when we’re eating on the go in the tractor or combine. We eat to stay awake, we eat because we’re bored, we eat because the clock says it’s time to eat. Taking time to find 30 minutes of meaningful activity (my doctor’s words), and taking a little “me” time isn’t being selfish. It means you may have a lot more time on this earth to spend with your family.

9. Small steps are better than no steps

My goal is to get back to running, and to lose a lot more weight. Neither of those goals are going to happen overnight, so I can’t beat myself up about the fact that I am still walking for fitness, and I am a third of the way to my weight loss goal. I have found that rejoicing in the increased fitness, and for every weigh-in where I lost at least a few tenths of a pound has made this journey a lot easier to handle. I think my family appreciates the more positive attitude as well.

 

There you have it. Nine things I’ve learned from the first 90 days of my road to wellness. I hope you may find a few helpful nuggets in there!

The first 90 Days

 

 

A Bend in the Road

Bend in the Road

Sometimes, the road of life isn’t as straight and even as you’d like it to be. My road has a bend in it that I have been ignoring for a little while. It is time to make the turn, for my health’s sake.

When I was expecting daughters two and three, I had gestational diabetes. Both times it went away as soon as the girls were delivered. Since then, my doctors have gently reminded me that if I don’t take care of myself, the diabetes could return. Here it is, 23 years later, and the warning is a little more urgent.

I try to get in for my yearly physicals in the fall, after harvest is complete. This past fall, we were fostering a little guy, which meant I put off going in. That may have turned out to be a blessing. A few weeks before my appointment, I was noticing some things were different, and not in a good way. Turns out, I have two out of three issues that accompany metabolic syndrome. Combine that with the history of gestational diabetes, and I am considered pre-diabetic. It is time to admit that I am not invincible –  as painful as that may be to my ego.

The treatment for this little bend in my road is easy and difficult at the same time. My prescription is to move myself up on my priority list, and exercise a minimum of 30 minutes every day. I now watch my food portions as well, and have cut certain extras out of my diet for the most part. The goal is to lose weight through portion control and exercise, and drop my glucose and triglyceride numbers back down to where they should be. Sounds easy enough, but the week I was diagnosed, we had 8 graduation receptions to attend. Nothing like having your resolve tested right away!

I have been on this journey for just over a month now, and I feel great. I am getting to where fitting in exercise has become a priority over watching TV or catching up on social media, and I’m not constantly worried about what I can and cannot eat when I go out to a restaurant. I’ve lost some weight, and am confident I will hit the goals I can control by my 3 month checkup. The only unknown is how my blood test will be.

So, you may see more postings about exercise, eating frustrations (looking at all the fried foods out there that are calorie bombs, but oh, so tasty!), and other things I encounter on this little bend in my road. And, hopefully, you will be seeing a smaller, healthier version of me this fall.

Ahhh. Spring!

I love how quickly the landscape can change when the sun gets a chance to heat things up a little bit.

This photo is from April 25, 2013:

April 25, 2013
April 25, 2013

This photo is from April 26, 2013:

IMG_6905b
April 26, 2013

Both photos were taken from the same field driveway just to the north of our yard. The first one was taken from the van, the second one was taken on my walk…that I went on in shorts and a short sleeved shirt.

The guys are busy getting the planter ready, and I’ve received my spring assignment. If everything dries well this weekend, I will be out running the field cultivator next week! I can’t wait!

Look for photos and commentary on my spring in the fields…when we finally get out there. In the mean time, I’m going to be thankful for the first warm weekend since October.

R-E-S-P-E-C-T….

 

When I first thought about using this song in a blog, I was pretty bummed about the nasties that get thrown around on the internet. It is way too easy to post something negative or mean when you are not saying it to a person’s face. I was dismayed at some of the horrible things being said of my friends in response to agriculture issues, simply because they disagreed with their methods of farming.

Recently, I had an incident happen that was really unfortunate. It really hurt to be treated in a mean girls fashion, like I didn’t have any feelings, or like I didn’t exist in their world. I don’t usually let that kind of crap bother me, but this time, it did. Maybe it was because I thought these people were my friends, and I trusted them too much. Or maybe I just wasn’t in a good place mentally.

I did a lot of thinking after that incident, about why this one bothered me, when others just make me shake my head. One thing I have noted, is the amount of time I spend putting myself down. Yeah, I’ve gained all the weight back that I lost a few years ago, and the reasons are many. But, instead of picking myself up, dusting off, and getting back on the road to a healthier body, I have wallowed. When I wallow, I become unhappy with me, and basically, I don’t respect myself. If I don’t show me respect, than when others hit a nerve, it all seems so much worse. I have troubles answering in a respectful manner, which never helps a situation.

I was explaining my issues to Jonathan, and he very gently reminded me that I need to stop being so hard on myself.  He is such a great encourager. Just what I needed. There were a few other friends that I shared with, who also were full of positive words. What a difference it made when words were positive, rather than the negative. I typically try to be careful about my words, especially on social media sites, but because I was having issues with me, I didn’t censor my words. Some of you would think what I said was no big deal…and no, I am not going to go into detail…but to me it was a big deal. I felt horrible for letting my negative attitude get the best of me.

One of the great things about life, is if you don’t like what your attitude is, you can change it. And that is my plan. To start respecting myself…showing me some love…and in turn, respect others that I communicate with, both in real life, and online.  Hopefully, we all can make the effort to show a little respect…to others as well as ourselves.

 

 

Be Careful When You Tease the Dog…

This last week has been interesting, to say the least. Some good, some not so much…

We finished harvesting our crops exactly one week ago. It was an overcast, windy day like today. I was anticipating the finish, and getting back to a more normal schedule. I received a phone call with just a few hundred yards to the end. I mentioned in that call that I was watching three raccoons running in and out of the rows, going slower than I wanted to make sure they wouldn’t get run over.  Cue the foreshadowing music…  Apparently my combine is not only good for rock picking, but it is also handy for coon hunting. I’ll leave the details for those who want to hear the story in person. Let me just say… “Ewww.”

My huge rock I picked up on the bean head…it was so dusty I couldn’t see it until I picked it up. The biggest one I’ve picked up so far!

 

Now that harvest is done, we are hitting the tillage pretty hard. We have had so many offers from friends to help, which is such a blessing. Jonathan has taught my niece, Katie, how to drive tractors and use air tools. She has been loving the lifestyle so far.

Katie and her tractor

 

With so many people helping, I was able to concentrate on getting our guestroom ready for Jonathan’s sister, Anita and her husband, Charles. They will be staying with us for a couple of months while they visit churches in the United States that sponsor their mission work. They are splitting their home assignment time between Charles’ family in Canada, and Anita’s family here.  Anita and Charles arrived last Thursday evening, which gave me Wednesday and Thursday morning to have their rooms ready.

Thursday morning arrived, and I had just a few things left to do in the basement. I played with the dog every now and then when he was inside, occasionally teasing him by hiding his favorite toy in my pocket, and squeezing it to make it squeak every now and then. It drives him crazy when he can’t find it, which we find really funny. Cue the foreshadowing music…

Thursday afternoon was so beautiful, and I hadn’t had a chance to run in so long. I thought a quick sprint to the mailbox and back would be just what I needed to keep the cleaning motivation going.  The dog was out in the yard with Jonathan, who was working on the plow before heading back out to the field. I hopped down the two steps outside the door, and accelerated as I started to round the corner of the house. Out of the corner of my eye, I caught a glimpse of the dog in a dead run towards me. He usually runs beside me when I am walking/running laps around the yard, but this time he went right in between my legs. Not good.

Do you remember when you were little, and when you fell while playing, it sometimes seemed like it was in slow motion? That was me. I remember thinking, as I see the gravel driveway rising up to smack me, “this is going to hurt!”  It did.  I rolled onto my back on the driveway, sobbing and bleeding. Limbs were in the air…kinda like a dead bug. Jonathan came over, assessed the situation, and offered a hand to help me up. I hobbled into the house, still crying, and started to clean the gravel out of my hands, right knee, and right elbow. This is the same knee that I bruised super bad 17 months ago. I was determined not to be on crutches again, so I haven’t gone in to the dr. Sorry mom.
I have spent the last few days feeling super lazy as I elevate and ice.  Things are not so swollen today, but the colors are very pretty. I always did like purple.

So, the moral of my story…I am very thankful for the people who have asked to come and help out by driving a tractor for a few hours, and I am thankful that Anita loves to do dishes. Oh, and don’t tease the dog.

15 pounds of energy and destruction…but yet so cute

Nutrition – Only a Part of the Whole Picture

While I no longer have kids in high school, the school lunch issue has my attention. I can’t help but think that the new directives that have come down from the USDA is missing the mark.

We all need to pay attention to the calories we take in on any given day. The quality of those calories must also be taken into account. If I were to eat a 500 calorie meal of Twinkies and soda, I don’t think I would feel as good as if I ate a 500 calorie meal of meat, potatoes, vegetables, and milk.  Our bodies were designed to require nutrients found in the foods we eat. Our bodies were also designed to move.

I have been wearing an electronic pedometer for the past few weeks. I thought that I was being fairly active, but I have had many days where I cannot seem to reach the 10,000 step goal for the day. I don’t work in an office where I have to walk from a parking lot, into the building, and up a couple flights of stairs to my desk.  My computer is 14 steps from my bed, three steps from the kitchen table, and five steps to the meal prep area. Not a lot of calorie burning going on in my mornings. I have to be very deliberate to get exercise in, or I will gain weight.

So, what about just controlling the amount of calories in? I tried that. I was thinner, but I wasn’t healthier. My triglyceride levels were still higher than my doctor wanted them, and I was borderline anemic. I was also a wimp. I couldn’t run as much as I wanted to because I didn’t have the stamina or muscle tone to endure a good workout. When I started exercising with the calorie control, I felt so much better.

This is where I feel the nutrition guidelines are missing the mark. We need to encourage healthy eating, but we also need to be encouraging physical movement.  There is a great program, called Fuel Up to Play 60, which is sponsored by the National Dairy Council and the NFL.  Click here to see what they are about. This program encourages healthy eating, and 60 minutes of exercise a day.  They teach nutrition – the why of eating healthy – and make exercise fun. To see what makes them different, click here.  This is a program model that I think would be a better way to address the childhood obesity issue than the nutrition standards that the schools are dealing with now.

There is one more area where I think we should focus on. Our school district has 175 student contact days.  That leaves 190 days when the students are at home. For the students that eat both breakfast and lunch at school, they will eat 350 meals with calorie restrictions. Those same students will be eating 745 meals outside of school. We are sorely mistaken if we think that calorie restrictions at school are going to solve the obesity issue.

I loved running around my neighborhood when I was a kid. I grew up in the suburbs of Minneapolis in the ’70’s and ’80’s. We played outside all summer, riding our banana seat bikes, playing H-O-R-S-E, and playing various forms of tag….along with tormenting the siblings then running like crazy to escape the wrath.  We didn’t have home video games then. Is it any wonder that obesity rates have increased after the home video games and computers became household objects? We need to move. We need to make exercise a lifelong habit, starting at a young age…and as parents, we need to be setting a good example.

I’ll leave you with one of my favorite workout songs on my iPod….

Making A Change…

I wanted to share the last blog I wrote as a member of SparkPeople.com. When I joined, the nutrition articles were fairly balanced, even though their nutrition expert is vegetarian. However, in the last few months, a noticeable change has taken place. They are currently pushing their vegetarian cookbook, and encouraging a vegetarian lifestyle. I have issues with this both as a farmer, and as a Christian who believes that God created our body to rely on things received from animal protein. God also gave us the animals to use, but we are to care for them before we use them for food.

 

I have loved my time on SparkPeople, and have interacted with many great people. The calorie trackers and fitness articles have really been helpful for me.

Sadly, I cannot ignore the changes that have been happening regarding the nutrition articles and cook books that are for sale. Pushing a vegetarian diet goes against recent research by unbiased sources. The articles that were published were even available on the Health Article pages. The human body needs cholesterol to be able to use the vitamin D we get from our food and the sun. We also need the amino acids and B vitamins only available through an animal protein for brain health. They are finding that vegetarians and vegans have smaller brains and more issues with dementia as they age than those who eat meat regularly.

Jonathan and I raise hogs on our farm. I can tell you that their diet is more nutritionally balanced than anyone in my family’s is. When a blizzard is raging, Jonathan is out in the barns making sure the animals are warm and dry, with plenty of food and water. When there are severe thunderstorm warnings or tornado warnings, he is out in the barns making sure the animals are comfortable, and that the power stays on so they will have plenty of food and water. They are fed free choice, like a buffet on a cruise. They are healthy and happy. They grunt in a contented way when we check on them throughout the day. My ranching friends treat their cattle the same way. With care and concern for their health and well being.

I cannot continue being a part of a web site that continues to perpetuate the agenda of animal rights groups by promoting the Meatless Monday concept, and pushing vegetarianism and veganism. So, I am breaking up with SparkPeople. I will move on and find other ways to track my daily calories and my fitness goals. I will read nutrition articles that are peer reviewed, and not based on a biased understanding. I will eat meat, vegetables, grains, dairy, fats, and sweets all in moderation. The human body was designed to run on nutrients provided by many sources – meat included – and I intend to feed mine that way.

To all of my friends on SparkPeople – I will miss you! I will be keeping my account open for about a week before permanently closing it.

Summer dinner for Jonathan- t-bone steak, mashed potatoes, and garden peas.

Reading Between the Articles…

I was reading a women’s health & fitness magazine this morning while drinking my coffee. Most issues of this magazine have typical headlines on losing 10-15 pounds this month, or getting the body you want by (insert holiday here). The healthy cooking sections are touting the latest research in fat burning meals, or which fruits and veggies give you the best anti-aging antioxidents. Then I looked at the ad right before their big motivational section. It was for Tonalin…a pill you can take for reducing body fat and increasing lean muscle mass.

Wait a minute. This followed an article about fat fighting foods. Isn’t that sending mixed messages? So I started looking a little more closely at all the ads in this mag. There were also full page ads for Fastin (a fat mobilizer) and SlimQuick Razor (America’s Stongest Female Fat Burner). Interspersed were ads for Centrum vitamins and supplements, a coulple of NY Road Runner’s sponsored events, and prescription meds.

I looked at a competing magazine, they were even worse. They had the same SlimQuick Razor ad, but they also had ads for Zantrex-3 (ooh, Snookie was “caught” with a bottle!), Fit stack (a 3 supplement series), Lichi 9 (lose 25 lbs in weeks), 2-Week Boot Camp Extreme Diet (contains bottles of Fat Burner, Colon Flush, Carb Blocker, and Bloat-Less), and Super Antioxident Chews from jealousblueberry.

I moved on to the latest issue of Runner’s World.  I was curious, since I hadn’t paid that much attention to all the little ads in the back. There was one quarter page ad for Alphastra. That was it. However, if you are looking for a race or a car, they have an ad for that.

While I don’t always agree with the nutritional advice in any given magazine (I don’t believe in cutting out any one particular food group, especially the Meatless Monday thing, but that is a whole blog in itself), I enjoy the recipes and like to hear about the latest in nutritional trends. I also like the different workout suggestions for cross-training.

I appreciate that RW doesn’t blast us with the next quick fix, but encourages us to push our bodies harder to get the results we are looking for.  That is what will work in the long run. (Pun intended?) If you want results – weight loss, Personal Records at races, or just overall fitness – you have to work for it. You have to put in the blood, sweat, and at times the tears.

I am pretty sure I know which magazines I will continue to support, and which ones I will let go.

This was taken after the Long Grove Turkey Trot in 2010.  Yes, I look like a dork!  BIL Paul is right behind me. He was nice enough to run with Christina and me instead of running at his much faster pace. Christina beat her mommy to the finish line, but stuck with me until the sprint at the end.

A Yoga Review…Of Sorts

I have heard from many runners about the benefits of yoga. I have dealt with alignment issues starting in my hips, and messing up my knees for years. I figured I’d give it a shot.

I purchased a beginners DVD set, that (according to the package) started with the basics. You could choose to do one of the four workouts on the first DVD, or you could do them all! Sounded good to me!

I got my mat all ready, popped in the DVD, and sat in anticipation while the hostess droned on and on about the benefits of yoga, and what she hoped to accomplish with this series. Finally, it was time to begin.

She had me sitting on my heels just like she was to begin. We started with breathing exercises, which she explained pretty well. Then we stood. Okay, she wanted me to do a pose…what was it she called it? Shoot. Missed it. I just tried to copy what she was doing, because the only thing she explained was when to breath.

We moved into downward facing dog. Oohh! I know that one! We were then supposed to bring our left foot up in between our hands. What? No way that was gonna happen! By the time I had my feet in position, she was on the other leg. Nuts.

She then went into about three more poses in rapid succession, without really explaining what we were doing…except for breathing. I gave up…

Found a different beginners yoga DVD that I had gotten for Anna. This one was for the lower body. Cool! I popped that one in.

After listening to her drone on and on about the benefits of yoga, we were ready to go.

We did some poses that I still don’t know what their names are, but we looked like trees and mountains, I think.  And the downward facing dog…. I swear we did about 100 of those! Old shoulder issues cropped up by the end of the session. Nutserdoodles.

At least I got some of the poses. Except the ones where we went from a plank, jumping to put our back feet in between our hands. Right. Obviously, I have had more muffins in my life than she has. They are displayed around my center to remind me of their presence every day.  Some day, I would like them to go visit someone else, but for now, they hang around here.

My hamstrings are also probably a little tighter than most. I think you could play a tune on them at times. Just strum along!

Uff da. I think I will need to figure out a different way to stretch, because I am not this flexible!