Happy New Year

LOL, this may be a once yearly blog! Just wanted to stop by and say "Happy New Year!" You can always check out our FB page "Retire with Fire" for more recent activity, love to have you join us. > link on upper right

“A prescription to walk 30 minutes per day could be one of the most important prescriptions a patient could receive.” – Dr. JoAnn Manson

Happy New Year! Wow, didn’t realize so much time had passed since I posted here. (Remember you are always free to check out latest posts on my FB page, just click on the Retire with Fire link to the right.) I have been knee deep in my own recovery lessons and picked up momentum to well being after my physical issues in 2015. Due to my setback I have learned by living it again, how very much what we are able to consistently do adds to our feeling good….. even on that day you make think it is insignificant to where you want to be or where you were. I learned more this time, I believe due to the references I had already lived, than I did many years ago when I first started this journey. As always, I will emphatically say, there is absolutely nothing that will give you a higher return for your time spent than physical exercise. We need it to be our best selves, just start by walking 30 minutes a day and see how much better you feel! Only 30 minutes in exchange for better well being all day long! I have set a goal for a 5K in 2016 and looking forward to Retiring with Fire!

Do you think I am going to take it easy?

Recent experience has indelibly etched in me the importance of our consistent exercise.

In March I had a detached retina. Recovery from surgery mandated that I could not exercise for ten weeks!  I had more aches and pains from not having physical movement than I ever did from it. I still had go to my job and sit in front of the computer for eight hours, but I could not even stretch to work it out.

When I could start back on my exercise program I was so happy. Even though I have many times counseled clients to start easy, I expected I would not have lost too much of the  base I created.  I started enthusiastically with strength and cardio similar to what I was doing, slightly lighter and shorter. Only to find out the back ache was not just chair and lack of movement, I really had something out of place and by doing a good workout on top of it, I really hurt myself. 

Another six weeks later and I am just now getting back to feeling balanced and no pain. This is just from rolling and stretching every day, and a bit of chiropractic assistance.  I am now at the place where I can start building a real workout again. 

Do you think I am going to take it easy?

STAY STRONG

Is it true that lifting weights causes women to bulk up? While on a weight lifting program, the right hormones (testosterone) are necessary in order to bulk up. Women’s testosterone levels are much lower than men’s, so in most cases, they are not capable of building large muscles. In fact, since muscle takes up less room than fat, women tend to lose inches when they strength train. So in addition to the physical benefits (increased metabolism, decreased risk of osteoporosis, increased strength), strength training will help you slim down too! Women, in fact, are more likely to tone up from strength training rather than bulk up. Research shows that women can add up to 30% lean muscle and end up looking thinner, feeling stronger and being firmer. Our society and pop culture seem to associate weight training with oversized muscles, but that’s just one avenue, which is extremely difficult for most people (including men) to achieve. Women with an intense fear of becoming large (likely due to these images and myths) as a result of weight training are at a disadvantage when it comes to their health. The problem most women run into isn’t building too much muscle, but not building enough. This sets them up for increased risk of osteoporosis later in life, as well as a reduction in muscle mass of about 2-5% per year, which has an adverse affect on metabolism (and can result in weight gain). Article from Spark People Written by Nicole Nichols, B.S. & Certified Fitness Instructor

Peace

Do you focus to keep a positive perspective? Have you found yourself, even despite your best efforts, in that black hole of despair where you cannot find hope? I have been there more than once. I remember that I have kept my ongoing goals to take care of myself and it sustains me until I am able to see the progress again. Fitness accountability and support “Lifetime fitness group” To join go to https://www.facebook.com/groups/378514758898789/

Moving from the "never give up" mode to consistency