Determined To Succeed

It’s amazing what punching and kicking a heavy bag will do to get your mind right again.

Yesterday was my usual martial arts class and, as usual, I worked myself up into a sweat within minutes which is totally awesome. I knew with the funk I have been in I needed to get my head back in the game and punching and kicking the bag was just what the doctor (inside my head) ordered. Problem is it is so physically taxing I can easily wear myself out. You’d be surprised how just shadowboxing can make you sweat and wear you out. Don’t believe me, try it sometime. Stand in front of a mirror (not too close) and throw some punches using your reflection as your opponent. Throwing a punch and having it make no contact uses a ton of energy. It is great, and you will not look as silly as you think you are doing it. Trust me, it rocks.

And can I just tell you guys – I DID MY ONE SOLID AND TRUE PUSH-UP!

It may not seem like a big deal to many of you but that is (no pun intended) HUGE for me! I have never, even when I was a kid, been able to do a real, honest-to-goodness push-up (defined as using just your arms with spine straight and not your belly to push you up). Well, I did one and I have to say it absolutely helped fuel the rest of my workout. It helped me not overeat yesterday. It is helping to get my mind right. I feel like freaking Superman today because of that one push-up. Why? Because one will eventually lead to two, then to three, etc.

That’s why it is so bloody important none of us give up. I know I’ve been down in the dumps lately but, as I am always fond of saying, it is only temporary. I know it is. I just need to reckon with it and be able to put it away. You guys can do the same, too. Whatever funk you all are in, it is only temporary. Yesterday was Hump Day and I do think I got over that hump.

Again, it’s amazing what punching and kicking a heavy bag will do. That and the power in one single, tried-and-true push-up.

Today, I’m going to concentrate on the things that will make me productive and positive and move me in the best ways I know how. That also means not getting the Chick-Fil-A peach shake I so desperately want (those things are damned good). It means drinking that water and working out later, too. It means heading to the gym and doing some shadowboxing of my own to work up that sweat to keep seeing those results. It means getting my mind right.

Come to think of it, I now know why my mom, JoAnn, used to ball up socks and throw them at me and me at her when I was a kid. It was our way of working out frustrations in a fun yet exhausting way. It was wonderful and she made a game out of it. And it always made us laugh. Wow. I get it now. As I sit and write this tears are coming to my eyes because another piece of the puzzle has been placed. Amazing! It took me all this time to realize it was fun, positive release.  It was simple. It was wonderful. It was so us. Thank you, Mama.

See. This is what I mean by getting your mind right. It may not ever be readily apparent but simple exertions like punching and kicking a bag can trigger something, something special, that knocks things back into alignment – like the WHY of me and mom throwing socks at each other. It’s so cool. Cooler than words can say and better than any word can ever express.

Sometimes it’s really hard to get over the hump.

Today is Wednesday (Hump Day) and I can’t tell you how hard it was to just get out of bed today. You know what those days feel like, where you almost have to trick yourself into thinking the rest of the world is better than the safe and warm cocoon of sheets, comforters, pillows and blankets. And even though I am up now (grrrrrr) and writing (fueled by a fairly decent cup of hot coffee), I still am shaking myself awake trying to jump-start my brain into joing the rest of me in the world of the awake and moving especially before my martial arts training this afternoon.

You all know I’ve been at a standstill with my weight lately. I seem to hover right around that 237 mark, which is O.K. but not as good as I want it to be. I so want to be back at 225. This is my hump and I am trying to get over it. I have been eating alright (grilled meats instead of fried, a Coke Zero instead of a full-on Coca-Cola) but just alright, meaning I am here at the hump, kind of like the yoga push-ups my sensei Doug Shaffer has be do. They are slightly different because of where you place your arms and chin, and they are hard as hell. However, when we do them in class I inch closer and closer to being able to do one without it being my fat man’s push-up – the kind where the belly sags and the back isn’t straight when you lift off the ground.

One of these days I’m gonna do a solid push-up. One of these days I’m gonna get over that hump. One of these days…

Now I am going to admit something. I admit that sometimes I do eat too much of a good/better thing, and too much of a good thing can be bad. I have been on something of an emotional eating kick lately, too. It’s also not easy to say this but I am still really freaking disappointed by not advancing in the Oprah thing. That would have been one hell of an opportunity and for reasons both karmic and Hollywood, I’m sure, they decided not to use me.  That hurt a lot and I am at a mental hump of  HOW to keep moving forward and to WHAT?! (grrrrr, and he takes another sip of hot yummy coffee). So I have been turning to comfort foods, well new and healthier ones, as a way to ease that bruised ego of mine. Believe me when I tell you I am mad at myself for doing that (both still being upset and for overeating) so one way I know over my hump is to stop doing that and will myself into knowing that I don’t need as much food (that the rest of the world is better than the safe harbor of food no matter how healthy it is). Another way is to beat the shit out of that bag when I hit the class these afternoons. I may go to martial arts class but I need to step it up a bit when I am not in class. Muscle definition is coming but it ain’t here yet. And even when it is I can’t rest. I have to keep going.

There are humps in our lives, and whether you take them as mountains to climb or stumbling blocks littering the smooth paths we walk, we have them. They are unavoidable, it’s just how we deal with them that’s the true test of our mettle. It doesn’t matter whether or not it’s weight loss. In my case it is both. I want to keep succeeding in weight loss and maintenance and I know what I need to do to do that…to get over that hump and get back to my goal. I don’t know, however, to get over the hump of career choices and paths. I once thought I’d be doing well with that Oprah thing and now – poof. I just need to breathe and keep on keeping on, I guess.

Hump day means so many things for so many different people. For some it is literally what it was intended to describe – the point in the week where what we earn monetarily is now for us and not for taxes. For others, it’s the figurative working for ourselves and the process of getting to our goals. But no matter how you slice it time keeps on slippin’, slippin’, slippin’ into the future. Our hairs get greyer, our joints get creakier (and believe me, when I heard my hip pop last week it was freaky). But no matter what, we have to get over these humps. We should get over these humps.We can get over these humps.

No matter the hump, the battle to overcome it begins with the mind. As for me, it’s about getting my mind around the whats and hows and whens. Once I do that I’m good…

…with the help of a nice hot crunchy cup of coffee, that is.

O.K., I know I’ve been a bit of a movie geek with you guys lately (although I do not apologize for it at all – smiles), and I know I’ve mentioned it before, but you all remember the original “The Karate Kid,” right? In the film, Daniel-san (Ralph Macchio) finally gets fed up with Mr. Miyagi’s (the late, great Pat Morita) seemingly selfish and self-serving requests to “wax on, wax off,” “sand the floor” and “paint the fence.” Daniel-San asks “when am I gonna learn Karate?” Mr. Miyagi, in his infinite wisdom, grumbles a bit but acknowledges that it’s time for Daniel to learn what he has been really doing and shows him exactly how much karate he’s actually learned doing all those things. That’s when Daniel-san put it together, the meaning of it all. How doing one thing builds to other things and how, when all the pieces are put together, your mind has been opened to something new and something wonderful.

Or, as Hannibal says in “The A-Team,” “I love it when a plan comes together.”

Even though I am in no way, shape or form frustrated with my martial arts sensei, Doug Shaffer, yesterday’s instruction was that big “a-ha” moment for me. Noooooo, not the A-Ha who sang “Take On Me” in the 80s (although that is an awesome song and video). I mean it was the class that showed me the practical applications of all the moves I have been doing. For example, how rocking back and forth on my back, kind of like a turtle on its shell, keeping a target in sight actually is not only a great ab exercise but allows you to control how close an aggressor can get to you using your legs. Then, how these killer ab exercises we started yesterday actually help complete that control by allowing you to build muscle to use those legs to fight off said aggressor.

I’m not gonna be defending myself against “sweep the leg” or doing the crane move or anything from “The Karate Kid” but it shows that the things I’ve been learning all build, not just in increased health and strength but also in skill. In the five weeks I’ve been doing martial arts I am already seeing results both in health and in physicality. But now I get to add that “a-ha” moment to it all, that one more thing that can help me push through the sweat I am adding to the blood, sweat and tears story of that mat to get to my goal.

Weight loss is the same thing. You eat less calories. Groovy. Then, you exercise. Groovier. Put those two together and you lose weight. That may be simplistic but that’s why both have to work in tandem. That’s the plan, and not doing them together means you will be frustrated. Believe me, I know as I tried both for years separately and that’s part of why I failed before 2005. Before I finally got it. Before I said “a-ha.”

When we put work aside and jump into the weekend we have to put the things we learn to use over the two days of being away from our routine. In other words it is the time to put that plan and those disciplines we learn into action in the real world. I know it’s hard to avoid the Auntie Anne’s pretzels in the mall, or the burger with fries on the run between running from the store to the dry cleaners, but it must be done. It’s time to set aside time for yourself to get in at least ten minutes of exercise, too.

When I left the class yesterday I was invigorated. Not just because I get to kick the bag or punch out my week’s frustrations, but because I “got it.” I got the “why” you do the exercises you do and for my inquisitive brain, it helps, as do seeing the results every week. And when you start seeing that first pound or two come off (or see more pounds come off) you will have those moments, too, of understanding. This is all a process and sometimes it’s a slow one, I know. But it all does mean something. It all does show results and it all does come together for your own plan.

In time you will see that, my friends. You will.

In the meantime, keep on keeping on, especially over the weekend. And remember to “wax on, wax off,” “sand the floor” and “paint the fence,” metaphorically speaking that is. Each little thing you do is helping. Trust me. You are building to something great and awesome…you.

T.G.I.F.! Hey there, everyone and happy Friday! I hope you guys all make it through today to get to a fantastic weekend.

I received a phone call today from my sensei, martial arts and self-defense instructor Doug Shaffer, letting me know my class is being moved to tomorrow. Now, the average person would be like “woohoo, an extra day to rest!” But not me. Moving my class to tomorrow will truly be a challenge for me for two reasons – one, he is incorporating me into an actual mixed martial arts class with others. So there will be the challenge to just keep up and stuff. Two, because it will test my ability to carry his teachings into the gym with me today and give myself a workout. Yes. It will be a test of my own will – er, I mean Bill – power.

So far in my class I have done many things, everything from the tricep dips I love so much to “walking the line” (going up and down the length of the mat doing kicks and boxing – a real workout indeed). We’ve shadowboxed, used the bag and done floor exercises. And at the end of every hour I am sweating, and sweating a lot.

So that is what I am challenging myself with today, being able to do all of those things (well most of them since we do not have a heavy bag in the gym in which I work out) without – repeat WITHOUT – someone standing there saying “O.K., do this” or “now do that.” I will challenge myself to make it an hour. I have to or else there is no point to me doing this. I mean what if, one day, my classes ended. What then? I wouldn’t just stop. I wouldn’t want to stop.  I am trying hard to get my butt (and other parts) into shape and all of this is learning and putting that learning into practice.

Kind of like a Jedi Knight I keep mentioning by the name of Skywalker (Luke, that is. Not whiny boy Anakin). Luke did two things that I always keep thinking about. One, in between “The Empire Strikes Back” and “Return of the Jedi” he kept up with his training. After he left Yoda in “Empire” he continued so he could defeat Jabba, get Han back and prepare for his destiny – to be a Jedi Knight. Two, Luke also put that training to use, both mentally and physically, when it came to facing Darth Vader after Yoda died.

Sorry about that. This geek moment is brought to you by the letters “J” and “K,” and by the number 6.

I guess all of that “Star Wars” talk is just my geeky way of saying I am going to not only build on my teachings so far but also honor my own words from yesterday to make the most of the time I had allotted anyway. Life is short, my friends, and just because our workout buddies or instructors aren’t there doesn’t mean we should slack off. It’s up to us to give ourselves that workout because we are worth it, it makes us better, stronger and makes us live much longer.

So here is to sweat today, my friends, because we all should put forth our very best even, and especially, on Fridays. What better way to earn the weekend ahead.

Hey there, crew! How are you? (I’m a poet and didn’t know it)

It’s Saturday and I have decided that my brain needs a break from writing sometimes, even if it’s just one day a week. So, starting with this Fourth of July holiday weekend, I will be doing one weekend post to cover Saturdays and Sundays while still maintaining the daily Monday through Friday weight loss blog. My brain just needs a break from writing because I am just tired. Doing my awesome martial arts class is just that, awesome. However, I must have some time to re-juice the batteries, too, mentally and physically. I am, after all, human.

And speaking of my martial arts class, it continues to rock. I have started altering my tricep dips so that the work is being done by my arms exclusively instead of both arms and legs. Ouch!!! Wow, those 20 were hard. Hard, also, is shadowboxing for a three minute mixed round. Kicks, punches, foot movement…it takes a lot out of you but it is so worth it. I am already seeing some definition in the muscles in my arms and back (so cool). There is a saying in the facility that I look at when I arrive and when I leave – “Pain is temporary. Quitting lasts forever.” It is so right. As with weight loss, skill, precision in movement, toning and definition won’t happen overnight and I can’t wait to see where I am in a few months. Again, if you want to try this stuff please consult with your doctor and/or find a fitness program that’s good for you to begin.

As I ease on down the brick road of this holiday weekend I am also trying to eat better, too. Eating grilled foods instead of fried. Fruit instead of candy. Water instead of pop (or if you’re not from the Midwest, soda). I desperately want to have July be THE month I finally lose the last ten pounds I need to lose to get back to my goal weight, understanding I am building muscle at the same time which is heavier than fat. So we will see and I will keep you posted.

My blog today is rather, well, bloggy, isn’t it? It feels random because it is random. Again, my brain is only firing on, like, two-and-a-half cylinders and needs to re-juice. Hell, I even just inappropriately used the word “like” in a sentence. This summer rambling I am doing is simply fitting for a lazy holiday weekend. Things remain the status quo, which is good. I continue to do some of my martial arts “homework,” which is also good. Most of all, I take a deep breath and admire the clear blue sky (something we all need to do from time to time, especially in weight loss).

I guess, my friends this entry is the equivalent to seeing each and every one of you at a BBQ. You know, you grab a (hopefully recyclable) cup from a table, belly up to the drink station, pour yourself something over ice and catch up with a few friends, talking about everything and nothing. If I have to be “on the clock,” as it were, and talk about weight loss I would just say to think about two things:

1) Control your portions.
2) Know that one day of eating isn’t going to derail your weight loss journey. Just get back into your healthier routine Monday.

Those two things, plus the tips on my homepage, should help you get through this and any holiday situation. In the meantime, let’s be “off the clock,” sit a spell, catch up on things and enjoy the fireworks together as we celebrate freedom and independence (always tipping a hat to our service women and men who give their all every day – sometimes making the ultimate sacrifice – so we can enjoy silly things like cookouts and enjoy lazy holiday weekends).

That’s all. Happy 4th of July, everyone. Take care and I will check back in with you on Monday.

That is what Apollo’s trainer, who then becomes Rocky’s trainer, says to the fighter to help keep them going. To focus. To get back up.

I know I mention a lot of movies in this blog and ask you guys if you’ve seen this or that, but yesterday the most appropriate movie was on Encore – “Rocky II.” I’ve written about the “Rocky” movies before but they now have a slightly different significance than they did before, especially “Rocky II.”

For starters, I have a much deeper appreciation for the strength, stamina and technique of anyone who stands in any ring. I now know what it’s like to work a heavy bag, throw a punch or kick  (great stress relievers) and dance around a bit (which, by itself, can make you sweat. Trust me). I see punches in the movies differently now. In some way I can feel them and that adds a slightly greater realism to them for me. It brings me that much closer to them in a tactile way. But that’s me waxin’ all poetic…

…Before I continue, just in case some of you haven’t seen this awesome set of movies (skip “Rocky V” however. It was just O.K.) I will warn you now I will give away some of what happens in the movie that you may or may not want to know if you haven’t seen it. O.k., let’s step into the ring…

In “Rocky II,” we have Rocky’s rematch against Apollo Creed. The first “Rocky” was amazing because it wasn’t a movie about fighting. It was a love story. At the end, Rocky Balboa didn’t win the title but he gained respect, a greater sense of self and love. He got in that ring and gave it his best shot and that’s all we can do sometimes in this crazy, mixed-up world. In “Rocky II,” Rocky and Apollo go toe-to-toe again (and thanks to my awesome instructor, Doug Shaffer, I now know what that means) for the championship. This time, though, Rocky wins, but not in the way you’ve come to expect the hero to win.

Rocky wins because he simply got up. He was beaten. He was beyond tired. He was bloodied. He was punchy. He had no strength left. However, when both fighters are on the mat after one last punch and shear exhaustion send both down, the count starts…1…2…3…

…and both fighters, both warriors are struggling to regain some footing…

…4…5…6…7…

…both fighters are clinging to the ropes for help…

…8…9…

…Apollo is too exhausted and falls but Rocky plants both feet on the mat and stands…

…10! And Rocky is the winner. He is the winner becuae he fought his way through that pain and exhaustion to simply stand up. He didn’t let the physical keep him down. He won because that is what was needed to win. That is the sign of a winner, someone who gets back up after being knocked around and down so many times and keeps getting up. Some people would say that’s crazy. Me, I say it means you are a champion.

That is how I feel when my class kicks my ass. Do I hurt today, f%$# yes I hurt. My knees hurt (we did some new exercises that used more of those), my legs and hips ache and I was exhausted but you bet your ass I will be back on that mat tomorrow afternoon. Why? Because I ain’t gonna quit.

“No ref. Don’t stop this fight!”

That is how weight loss feels sometimes, I know. It beats you up. It makes you want to quit. You see those numbers remain stagnant or, worse yet, creep back up and it makes you want to stop the fight. But don’t. Please don’t. You can and will win. I know I make weight loss sound like a fight and a battle in in many ways it is. You fight through food urges, and you fight the urges NOT to exercise. But that is when the champion in your needs to simply just get back up on your feet.  That is how you win.

My martial arts class is physically challenging but awesome. It is the awesome you should feel after a good workout. It doesn’t matter if you simply do a few stretches because it’s all you can do. Or a few sit-ups or jumping jacks. That is an accomplishment. If you do more stuff, like the elliptical or treadmill, or use the weights in a gym. That’s an accomplishment.  And when you work up a sweat that is the sweat equity you give yourself, that I give myself, to let your body know you are in this fight to win.

More than anyone I know sometimes the hardest thing to do is get back up. But it is that getting back up and in the ring, that sweat, those tears, that make you the winner. Not how hard you throw a punch. Not the number of push-ups you can do. Just the fact you are doing them and doing them again tomorrow and the next day.

That is what feels good. And that is what allows you to stand in the center of the ring to yell loud and proud…

“…yo, Adrian! We did it!”

I don’t know what it is these days. I just can’t seem to get out of bed. I fully admit there are times my sleep is thrown off because I am stupid (OK, maybe not stupid), like when I fall asleep for a couple of hours in front of the TV after eating. But mostly it’s because bed feels good and warm and I don’t wanna crawl out of it (wow, did that sound whiny or what?!). So, after convincing myself that the cinnamon and brown sugar oatmeal was a great reason to get out of bed, I finally did it and am now planted firmly in front my computer.

Yawn…

I can usually operate on a few hours sleep. Remember me telling you about my year of hell (working three jobs and getting four hours sleep a night for a year)? While those days are long gone I do find that getting good sleep does help. It doesn’t have to be 8-10 hours but it does. The interesting thing is that sleep is also important in losing weight…and lack of it might make you gain weight.

Think about it: If you’re feeling sleepy at work and are running on low energy, you may be tempted to reach for a cup of coffee (or several cups or really big ones like me – extra crunchy with sugar) and a doughnut (mmmmmmm, doughnuts)  for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home because you are too tired and/or have no time to cook. When you finally find yourself back in your bed, you are too wound up to sleep.

What does this all mean? You may be able to fight off sleepiness, particularly at work, however the ultimate result is unwanted pounds from poor food choices coupled with lack of exercise. This sets the stage for obesity and further sleep loss. Think about it more: Sleep debt is like credit card debt. If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones.

The two hormones that are key in this process are ghrelin and leptin. Ghrelin is the “go” hormone that tells you when to eat. When you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating. So when you are sleep deprived, you have less leptin. In other words, more ghrelin plus less leptin equals weight gain. You are eating more, plus your metabolism is slower when you are sleep-deprived.

Yawn…stretch….

So what can you do about sleep deprivation?

For starters, avoid any caffeine in the afternoon because it will keep you in the lighter stages of sleep — which are associated with poor sleep — at night.  Exercise also helps improve sleep quality (which is awesome for me since today is martial arts training – yea!). Watch what you eat before bedtime and don’t eat a big meal too close to bed time. Heavy, rich meals before bed can also increase risk of heartburn (which will certainly keep you up all night – remember the “IN-DE-GESSSSSSSTION commercials).

Ah, now I am awake. I know I’m gonna have more cool stories about today’s martial arts lesson (and the soreness I will surely feel) but it’s all good. I have eaten my oatmeal to jumpstart my metabolism. I will be working out today. It’s a good day, indeed.

Now if only I could do all this waking up and being energized earlier…

Happy Saturday, my friends.

Man, these martial arts workouts are kicking my butt. And here I thought it would be the other way around. I never thought I’d be Bill-Claude Van Damme or anything like that but wow, these workouts are killer…and awesome.

I was talking with my sensei, Doug Shaffer, yesterday at the end of class and wondered out loud exactly how many drops blood, beads of sweat and oceans of tears had been shed upon the mat on which I now train. What stories would that mat have? He told me that the night before he had a full-contact sparring match going on and I could only imagine the sound of the impacts as the opponents fought. He also told me about the little girl who, just a few nights ago, achieved her black belt in karate (a photo of whom sits on his desk, very much the same way a proud father would). In other words…a lot.

I was floored, not by the exhaustion I was feeling (and believe me I was soooo feeling that) but by the feeling that I was adding my own sweat to something great. If that mat could talk it would talk about how this guy who used to be 400 pounds is still striving to be in better physical shape than he ever has been by sweating like a pig two times a week on that very same mat. Sure I feel pain today. Who wouldn’t? I am working out muscles I didn’t even know I had. But I am also doing things I never thought I could do before because of my weight. But that is just as cool as a full-contact match or a girl getting her black belt in kicking my butt. All are awesome accomplishments.

There is a certain amount of faith that’s involved in weight loss (well, any journey, really) and it calls on us to believe in something we can’t yet see with our own eyes. Moreover, that faith may be stretched thin at times. Loved ones are away or gone (and those subsequent anniversaries), you have a tough week, you started a new job, you feel alone. But the faith that you have is buoyed by the realities that have happened and have yet to happen. The reminders of accomplishments, remembering – well – memories and taking new strides toward new goals. But that faith is there, backed up by the hard work we all do on a daily basis to get through those tough times to make that faith real.

My sweat may not be all that great on that mat. It may be, literally and figuratively, a drop in the bucket compared to what others have done and continue to do (like awesome girl Van Damme) but it is something. It is good, positive and most of all true. And that is what that mat would say about me. That is my story. I am trying, I am human, I will not quit and I have faith that I will get to my goals one day. Each and every one of them.

Good morning, everyone, and T.G.I.F.!

Excuse me for a moment while I streeeeeeeeeeeetch…

Ah, that first stretch (especially combined with a yaaaaaaaawn) always feels so good in the morning. Actually, there are so many times when stretching feels so good throughout the course of the day – like when you enjoy a great get up/stretch after sitting in your office chair for too long working on a project or before and after a great workout in the gym (like I do with my martial arts training).

Stretching is awesome yet stretching is so often neglected at the end of a training session because you’re too tired to do anything else. Or you rush through each stretch not getting the full benefit of each one. I have found stretching to be key in my workouts. Like I enjoy the steam room after a visit to my gym, I enjoy stretching. That has become my new steam room. It allows the muscles in my pudgy legs and arms to warm up, fending off strain, cramping, soreness, and other dangers that can occur when cold muscles are worked too quickly. Stretching also increases the blood and nutrient supply to muscles and cartilage, thereby also reducing muscle soreness after training (which is absolutely true. I’d hate to feel how sore I’d be if I didn’t stretch after my training sessions).

I did a bit more research. According to the Mayo Clinic, “Stretching your muscles helps you maximize the range of motion of your joints. This allows you to fully contract your muscles. Stretching can also prevent little tears in a muscle or tendon that occur when you force a joint to go through its full range of motion when the tissues are too tight.”

However, stretching itself can be dangerous if not performed properly.

Stretching without a small warm up can be dangerous as you could injure your muscles if stretching them when they are cold. At least 3 to 5 minutes of cardiovascular activity is recommended to warm up the muscles sufficiently. For example, a quick, easy, light-footed walk is sufficient to warm up the legs. Moving the arms in a slightly exaggerated motion during this walk will warm up the arms as well. Swaying slowly or shifting weight from side to side also eases the body into a stretch. If muscles have been at rest for a while, they are cold and harder to flex. Trying to stretch out a colder muscle is sometimes painful, feels too tight, and can lead to tearing, pulling, or straining.

Static stretches are the most beneficial stretches. These stretches isolate specific muscles for a few breaths. Each major muscle group should be stretched slowly and with control, holding each stretch for 1 to 3 sets of 10 to 60 seconds. Hold each stretch at the point of mild tension or tightness, not to the point of pain.  Static stretches work to lengthen muscles and lead to flexibility. When stretches are held, the involuntary reflex most likely will not be engaged.

Bouncing during stretching, called ballistic stretching, can be detrimental and does not lead to more permanent stretching. Instead of holding the muscle in a stretch position, the body bounces, stretching the muscle further with every bounce. This activity can be dangerous because it causes stress on the joints and can lead to hyper-extending a muscle by not being able to judge just how far a stretch is possible. It also may engage the natural reflex of the golgi tendon which takes over the bouncing and does not offer any benefits to flexibility.

He, he. I said golgi…it’s not often you get to work in a word like golgi in anything (but I digress).

The areas of the body more prone to injury are joints like the knees and the rotator cuff (shoulder). Sudden movements or twisting can cause tears in tendons or ligaments that take months to heal. Therefore, during a stretching session, focus on different stretches at each joint. Try stretching the arm across the chest and then behind the head to stretch out different muscles in and around the shoulder. Also, stretch the calves, hamstrings, and quads in the legs to support the knee joint.

When not to Stretch (heads up, my friends):

·         Following muscle strains or ligament sprains

·         When joints or muscles are infected, inflamed or hurt

·         After a recent fracture

·         When sharp pains are felt in the joints or muscles.

People with poor coordination are more likely to be injured because they may lose balance or not be able to stand in the proper position for a stretch. Also, people who do not lead active lifestyles or beginners are more likely to injure themselves than those familiar with physical fitness routines. Tight people are likely to injure muscles. Tight people are people whose muscle is tight all the time because of weight training. Finally, age plays a factor. Typically, an increased age equals an increased risk for injury simply because the body ages (ugh, so that’s another thing to look forward to in life. Great!).

As I said yesterday, to ensure safety, anyone(!) who wants to begin a fitness program should consult with a doctor. Then ask a medical or fitness professional for the best exercise regimen for you. I can’t say that enough.

So, as we begin the weekend just remember the importance of a good stretch. No matter what exercise you can/choose to do, a good streeeeeeeeeeeeetch is important to increase safety and overall flexibility…

…not to mention it feels damn good before and after.

Today is Thursday, it’s about 9:19 a.m. and I am just getting my nearly 40-year-old motor going for the day.  Part of that is due to yet another amazing martial arts workout from my sensei, martial arts and self-defense expert Doug Shaffer. I wonder sometimes if I would be better at this stuff if I were younger. Then it hits me, “nah. I just need to get my fat butt moving.”

So yesterday we did mainly mat work and leg work. I did lunging kicks, roundhouse kicks, exercises that can help get an attacker/opponent off you, a reverse push-up kick move and more. Plus we did my favorite exercise – those sweet but deadly reverse push-ups (actually, I think they’re called tricep dips). I swear to you guys I love these because they are great to do in your home – and I do.

While I was doing all these things I kept thinking to myself “I can do this. I just need to get my fat butt moving.” And I did. And while it’s not easy taking a body that used to be 400 pounds (with all of its still-persistent extra skin and flab) and make it faster and more coordinated, but I am doing my best and that is what matters. I sweat like a pig, but that’s good. I am tired as hell after, but that’s good. I roll out of bed today (late) with aches, but that’s good. I am getting my fat butt moving, and that’s good.

Today, I am going to do at least 20 of those reverse push-ups/tricep dips, if not more, to keep in practice. Also, have to practice other moves, too. Also, I am going to be working on cardio today with a good long walk or on the elliptical in the gym. Why, because I know I will be working hard tomorrow again. And even though this is only the second week I am already seeing results in my arms and I could swear (SWEAR) my love handles are looking a tad bit smaller. That may be my imagination but I like it.

So what are you guys going to do today to get your butts moving? I know it’s hard sometimes to either find the motivation, time or place but it can be done. Remember, you can do many types of exercises both at work or at home with minimal space/time requirements. You can always do some tummy crunches in your chairs (especially at work or while watching TV). You can always take a walk around your office or around the block at lunch.

As always I recommend you talk to your doctor before you try to do any exercise for the first time just to make sure you are able to do so, especially if you are starting from scratch and are of size. But I tell you, once you can get into a nifty exercise routine it’s like a drug. You will want to do it more, like my martial arts class, even if that regimen is just talking a regular walk around the block. You are working for you and making that time for you.

And to do a tricep dip you will need a chair that doesn’t have wheels on it, or another stationary surface higher than the ground. Stairs, for example. Position yourself with your back facing that chair or stairs. Grasp the front of the chair’s seat with your hands and fingers facing forward.  You can either plant your feet with your knees bent (as in this diagram) or extend your legs/hips forward with your heels supporting the lower body. Slowly bend your elbows, lowering your torso and butt so they are a few inches off the floor/ground. Then, push back up by slowly straightening your arms.

And while it may kick your butt, it gets your butt moving and that is how we are in this fight and losing weight together.