A Boomer's Footprint

Tag: fitness

  • Results Fall 2016 – 90 day challenge

    As many of you know, I lost my mother October 1st, 2016. If you have lost a loved one, you know how the grieving process works. Up, down, in, out, sometimes just getting through the day.

    I had just started a new 90 day challenge on Sept. 21st and while I worked on my plan I didn’t have the fortitude to write about my process.

    Now the 90 days have concluded and I am happy to report my results.

    I realize you may have to squint to read all of my accomplishments, but the details are not that important to you. I am sharing this pic to show how I use a journal to track my activities.

    A few of the bigger tasks completed are – (1) I move on 7 boxes or bags of “stuff”, (2) I finally used the NEAT scanner purchased a few years ago and scanned dozens of clients file, enough to fill 2 cartons of papers for shredding, (3) I purchased a new Refrigerator and new Dishwasher, and (4) I continued to sort, organize and move things around to better fit them in my home.

    My for my next 90 Challenge, I am repeating last year’s health and fitness goals. In 2016, I had very modest results. The best I can say is while I used my fitbit regularly, I didn’t see much progress. This is shocking to me since my count is 1,850,768 over 50 weeks –  Dec 30, 2015 through Jan 02, 2017. I have to admit I was not putting enough effort into my “steps”.  So I’ll work on stepping it up this time around. I will keep you posted.

     

  • DK Update – Day 30

    IMG_4447WOW my weight was down to 117.4.  Yep, back in early May I reached this milestone.  But alas, it didn’t last!

    I had just returned from a week on Florida, sick as a dog.  Caught the flu / summer cold that circulated among the family. It took weeks to recover and by the end, I had lost 8.4 lbs. down from my all time high of 125.8.

    But then…… (sorry I can’t find the photo) I was shocked just two weeks ago to see that I reached my “New” all time high – the scale read 127.4. What the H…., up 10 lbs. Yikes. I’m sure it’s muscle build up from my fitness regime. If only.

    I couldn’t be surprised. It was my birthday week and I had an unusually high number of outings lasting over 3 weeks.  I was out 16 of 21 days. Lunches, dinners, drinks.

    So what else could I do but get to work on my diet.  I pulled out my copy of the “10 Day Detox” by Dr. Mark Hyman and got to work. Being realistic, I knew I wasn’t ready to commit to full program but instead adjusted my food consumption to his suggestions.  You know the usual – no sugar, dairy, alcohol, corn, beans, bread, pasta or ……..

    So what is left is protein, veggies, nuts and seeds! So one week later, I am down three pounds, while still enjoying two “days off” when I was out with friends.

    I recently heard that weight loss and maintenance is 80% diet and 20% exercise.  Not exactly sure about the ration.  But I do believe “We are What we Eat.” So in addition to my fitbit counting, this month’s focus will be what I eat and drink.

    I’ll see how it goes.

     

     

     

     

     

  • DK’s Affirmation and Simple Goal

    IMG_4609

    So simple, yet it says it all.

    Gradually over time my strength and stamina faded away. I realized it was happening but in my mind, I was still the energetic, active person of my younger days.  I get it now, my current physical state is weak and it’s having an impact my quality of life. I attributed my aches, pains and stiffness to my age but it’s more related to immobility. I’ve  got to get moving.

    I can still walk long distances and dance for hours but some movements are gone. Forget sports, serious hiking, and other athletic abilities….FOR NOW.

    I believe! I can regain physical prowess. So this is my “90 day Challenge.” Become more fit, increase my strength and stamina. Of course, I am realistic. One day after typing my affirmation and goal, I knew 100 each of the calisthenics was never going to happen. A 100 of any combo a day is doable.

    I have been using my fitbit for 7 months now and am committed to taking my steps. I recently increased the number from 5,000 to 7,000. And I can definitely  improve on the intensity of my steps.

    Luckily, I am motivated. I can’t tell you how many nights 8 or 9:00, I look at my count and say “Dorothy, get moving” and I do.  While I am proud that get up and move, I could be more active during the day.

    I know I have one bike ride in my future. A short trip the full length of Golden Gate Park – out and back – just about 7 miles.

    There you have it, my first confessional. More to come…….but for now I’m going for a walk.

     

     

  • 3 months later – DK loses two inches around waist

    This is such great news! I am happy with this small accomplishment – only 3 more inches to go.

    We know that making physical changes is a life long commitment to being healthy and fit. Results are not only measured by the scale reading but how we feel and how our clothes fit. This is what I have noticed first. My pants are falling down to my hips.

    The fitbit has been key to my success. I have consistently “stepped” over 5,000 times 5 times a week, whatever it takes to get them done.

    For example, last night I came home from an art gallery reception at 9:35 at night. It could’ve been so easy to miss my daily goal. Maybe the old me would have but the not the new me. I had only walked 3,100 steps for the day and so I started moving and ended with 6,023 steps for the day.

    The key to my 2″ loss is “persistence pays off”. I do what it takes to keep moving.

    Check out these before and after photos.

    IMG_3916

    IMG_4405

     

    Before

     

     

    After

     

     

     

    As to my two February goals, I was only half succeeded.

    -1- no chocolate – I resisted this craving for the month.  Though there wasn’t a day that went by without dreaming of that gooey goodness.  Must say already in March, I am making up for lost chocolate but since I don’t keep any in the house it takes an effort to indulge.

    -2- drink water – a total failure. I finally measured the glass bottle I use in the house and discovered that it only holds 5 cups so drinking one bottle a day doesn’t even meet the suggested quota. Unfortunately, I did’t even drink this one bottle each day.  This is a dilemma because I often feel thirsty which should inspire me to drink a water.

    So for March I will continue with my steps and again work on drinking water.

    How did you do with your health and fitness goals?  Let me know.

  • My 30 day fitness commitment

    I made a $40 bet with my friend, P., to each reach a 30 day fitness goal. Closest to her goal wins the prize. We are supporting each other through the process.  An accountability buddy helps. Our deadline is 12/12/15.

    My goal is to lose 3.8 pounds in 30 days (almost a pound a week). At our weigh in I was 124.8 lbs so my goal weight is 121 lbs. I know this sounds like a small amount but if you keep reading, I will actually show the NOW photo.

    While there are so many changes I could make to reach my goal, I am choosing to complete one action every day. I want to create a new habit in my life.

    So I choose to “Move my body for just 10 minutes a day”.

    Now is the time to drag out the “10 minute trainer program” I bought one year ago. Of course, I first have to find it! Some of you may be like me – purchasing books, programs, CD’s, equipment and props which sit unused collecting dusk and adding to general clutter. Luckily most of the tools do not have an expiration date.

    Besides using the 10 minute program, I can also dance, lift weights and use my mini-trampoline.

    My goal and challenge is engage in a 10 minute activity EVERY DAY.  To keep moving. To build up my stamina, my strength, my energy level and my spirit.

    I know I can do it. I am already into day 4. I seriously am sick of this figure looking back at me in the mirror whenever I have the nerve to really look at the full length of me.

    Check back every few days as I update my progress. Or follow me on twitter @dkellycoach for daily posts.

    IMG_3916

     

     

     

    This is one pic I am NOT blowing up to full size.  Look for the after shot coming 12/12/15.

  • Boomer Longevity?

    IMG_3372

    Boomers are predicted to live longer. If we are so lucky to be one of them, it becomes even more important to stay fit and young at heart.

    Life is not about the number of years we have left but about “What quality of life we will enjoy.”

    4 facts about boomers health – some good and some bad:

    -1- Boomers have the highest rate of obesity for their age, higher than any other generation.

    I am sure we are aware of the relationship of obesity and the potential to develop a serious disease – especially these big five – diabetes, heart disease, cancer, Alzheimer and depression.

    (I recently learned of a test to determine if you too much belly fat – divide your waistline measurement by you hip measurement to determine a ratio.  For men, if your number is higher than 80 you are at risk for many health issues. For women, the ratio is a factor of 85.)

    -2- Boomers are more food conscious. How can we pretend that we don’t know recommended foods to eat and not to eat anymore. Between TV news, magazine and internet sources we are overwhelmed with many articles about this subject.

    In addition, how many magazines in print and online are devoted to getting fit and healthy?

    So with all of this information available, what is the missing piece to explain our over-weight America and our own personal challenges?

    -3- Boomers are not as healthy as previous generation. Sedentary life style, prepackaged foods, fast foods, over indulgence are just a few possible reasons. This can be an alarming statement based on information readily available to us.

    -4- Boomers are more active. With more time available, some boomers are committing to joining gyms, exercising and enjoying outdoor activities. So finally a good statistic.

    Wherever you are on the health and fitness scale, It is never too late to make improvements. Remember, good health is not about our looks but about how we feel inside and out.

    Working on our health and fitness is a critical investment we can make for ourselves when we consider the sky rocketing medical costs compared to scaled-down financial resources available as we retire.

    I will have much more to say on these four and many more issues about health in upcoming posts but for now………..

    Join me and commit to making one small change in your health routine.  I will be writing about my commitment on the “Ourcommonjourney” blog page.