Winding up for my check up

I feel like I have sort of hit a wall in my conditioning. After a series of set backs over the last year which postponed my walking consistently. Now I am in back in the swing of things it is taking longer to get back into shape. Is it in part being 61? My body is telling me don't push it, be patient. My mind wants to work even harder. It is hard to tell my mind that it is wrong this time.
Next week I go in for my check up. Writing some notes on questions I have. Have you ever went to the doctor and didn't really prepare for the visit? At any age there are things we should be checking on. For me, why is it harder to see progress in fitness? The truth of it is I need to address my weight and look at my numbers and heart health and the like. What changes do I need to address and what do I need to accept? I feel as if I need to look at where I am at now.
One of the nice things about getting back into daily walking is how it improves sleep. Good sleep of 7 or 8 hours I have read really helps in the pursuit of health. A day at a time, keep walking

Summer in the city, August dog days

Foot care, Weird topic.but ever since a was a wee lad with CP and walking on my toes for the first 7 years my toes are bent every which way. So many of them are stiff and others the nails grow every which way. Some of my friends will show their beautiful toes with wonderful color and design. Like the hunchback of Notre Dame I like to hide my toes in the quite sanctuary of the shadows.

As I have gotten older I am blessed with those who have the skill to cut through the barnacles and  give me relief so I can walk and run in comfort. I would post my feet but fear they would go viral for all the wrong reasons. And I think we should show things that are beautiful.

Giving them care is huge in walking and running pain free.
Today's work out was a fifteen minute strength training routine filled by 2O minutes on a bike. Late I did my old man exercises of push-ups, sit- ups and squats.

Last night I had a panic attack that kept me up. Tonight I countered with a early dose of Ativan and slept sound for four hours. Took time to share blog and I will go through a routine to reboot my sleep. These late night interruptions offer time for prayer and intercession.

Weather is very hot here. I am glad to have indoor exercise in place in the air. Toes pain free. last week I had 145 minutes of exercise, just off my my mark, this week I have 65 so far.so I am a work in progress. Keep walking.

Safe place and time to heal our burdens

Let's start with a few good quotes I have found in my surfing the net and reading.
Here is a quote that could fit any mystery novel with a male lead, "A woman came in, looked around, moved to the counter. I wished I was more than I was." Jack Taylor, author Ken Bruen. Simple wording of a complex feeling.
Here are two inspirational quotes to think about:
"We build to many walls and not enough bridges" Isaac Newton I find it is a lot easier to build walls.
"To ease another's burden is to forget one's own." Abraham Lincoln
Truly is a great thought, but can we forget our burdens? When I look at the photos of Abraham Lincoln in office you can see what stress did to him. The fact is despite his personal cost he went beyond his burdens to help others.
The Apostle Paul wrote in 2 Corinthians 1:3,4, "Praise the God and Father of our Lord

Kindness and care mean a lot

Jesus Christ, the Father of mercies and the God of all comfort. 4 He comforts us in all our affliction, so that we may be able to comfort those who are in any kind of affliction, through the comfort we ourselves receive from God." Our burdens are used to help others. Empathy and compassion don't come easy for us. The things we go through can stretch our heart to care and understand. 2nd Corinthians has great insight into the ministry of caring for others and how suffering relates.
Burdens and suffering can have a long term effect on us. Lincoln had to serve and it cost him. He was not in a time of healing but in a time of great conflict and suffering. I think there are times when we are in the middle of conflict where there is no time for a retreat. A child in rebellion, a spouse fighting a terminal illness, the stress of serious surgery or in a war where one has to fight, run withdraw to survive. A child or spouse in an abusive relationship where they are lost in a forest and can't see through the trees. The burdens are costly and heavy. We can only forget so long before they eat us inside.
We need a place that is safe and a time to heal and come to terms with our burdens.
Peter quotes Ps. 55 in 1 Peter 5:7, "casting all your care on Him, because He cares about you." We can't keep our burdens, we have to give them to the one who loves and cares for us. Finding friends who have learned from their burdens and understand yours and great to share and talk it out. We can't stay in war or in an abused relationship, we need safety to begin to heal.
I am not sure it is discussed, but hospitals are thought to be safe places yet in them we may face our greatest fears. I think of it the same way I think of "shell shock". Hospitals can be a warzone for our health. Some of the things I went to has given me some insight into this. If you are in hard time in your life, put on your team of care friends, doctors, nurses, Psychiatric support to get you though this bad time. "There is a friend that is closer than a brother" and you can "cast all your care on Him, because He cares about you." Keep walking
 

day two with the game plan

It was great to talk to Liam last night on the phone. What a happy boy, brightens my day. Can't wait to set up an video call with him.
Day two, back to work. Used the stairs for a few extra flights. It will be interesting to note progress.
Thinking skinny for lunch protien without the bread. Feel pretty good right now writing. So stairs, a walk at lunch and find ways to cut calories throughout my day. We will note the progress.
Dr. Cooper has written about doing the right thing most of the time. I think it is easy to do something not particularily healthy and quit. Having goals that we can follow 80% or better, beats perfectionist thinking or nothing. What do you think?
Caught up with a friend or two today. Learning a lot about the kids I will be working with this year. Their challenges are my opportunity to apply what I have learned and will learn. There is always change. That has to be good for the brain wouldn't you think.
In back of my mind is keeping track of my fitness minutes. The goal is 150 minutes a week, so far I have 75 minutes. Over 150 minutes with healthy diet is weight loss. If I have five days with an hour of fitness that is 300 minutes. There are different things to do like walking, biking, body strength, weights, bands, a round of disc golf or cutting grass. Find your way to fit activity. Keep walking

Find mindful ways to walk at work

At White Pines

School is back in session and each year there are new challenges. There is always something new to learn or to put into action. With this in mind I thought I make some changes as well. Maybe I can shake up the way I use my time at work at lunch and the way I work in the classroom. Due to my handicap I do not like to stand, but I can walk fine. I work in a great big building and the building can be my friend to walk my steps. Stairs are in and elevator out most of the time. Today it was all stairs, but there may be occasions when the elevator has to be used. Today I climbed 6 flights up and 6 flights down. At home I will use the stairs 2 to 4 times. Next my new strategy at lunch is to walk 20-25 minutes using a timer on my phone. The intensity will increase as I get back into shape. I need time to cool down and be ready for the afternoon classes and eat. Walking to assigned areas will give me 15 more minutes and walking to meet needs in class will also add time and steps to my day. I will replace my lost pedometer and I will let you know what I am gaining. My goal at work is to walk an hour and about 8000 steps at work.

Home workouts and walks will continue. Will I be able to walk and run we will see?

 There is a lot we can get from work but we have to find ways to break up the sedimentary times.  

I will be looking at ways to cut carbs and add protein at lunch. I do a pretty good job with fruits and veggies. Breakfast will be healthy but I am going to watch my serving size in cereal. My theme this year is to think skinny. I will bring some things I have done well and try to introduce new ideas to skinny eating.

One thing I have been doing is drink two glasses of water before the evening meal. I will track my progress on these things. Keep walking

Just the little things

Did you get out today? For me the weather was great in the low 70’s and cooler in the evening. The highlight for me today was a visit with my grandson Addison. He is a country boy now and I hope they take kindly to him.

 From Sue Huey's Vacation

Earlier today I was researching and doing my studies in my walks with Jesus. I am studying the Lord’s real prayer of John 17. There He prayed for Himself, His disciples, and us. If you have memorized Matthew and Luke’s “Our Father which art in heaven…” I think you would be encouraged to read Him talking to His Father in John 17.

Every hour I took time out to walk or workout. I’ve been working on using my body weight to strengthen my muscles. I’ve added lunges and heal raises using doorways and steps. I walked 6 flights up the stairs. These are small things in and of themselves. I felt good and moving for minutes at a time was good for me. The day was beautiful and so was the walk.

The flower garden in the planters has sure been encouraging. Our veggie and herb gardens have been producing fruit big time. It is cool to share it with others.

Thanks Addison for the visit and thinking of all my grandkids. Keep walking

Back to basics in the fat man workout

Photo from Web M.D.

I can recall sweating in August football and having to get on the same wet uniform in the afternoon doing body strength exercises, Old school right. Using our bodies for strength training is actually very old school. calisthenics is what we used to call them. They were a big part of football and wrestling training. Returning to this type of exercise this year has helped with joint pain, flexibility and strength. I am exploring other movements for a total body workout, but these I do two times a day at 20 reps. Start with the bid three, push-ups, sit-ups or crunches, squats. add the others as you go.
Push ups (modified from bench, chair, or table
Sit ups off the side of bed
crunches, reverse, side laterals and raising backside off thee floor
squats with back off the wall or off bed or chair
dips off corner counter, modified by use of legs to adjust doable weight, dips using chair with arms
lounges using door frame for balance, chair can also be used.
Three times a week I use bands of weights for a regiment of basic weight lifting moves.

Photo from Web M.D.

 Using stairs, walking, disc golf in hilly course are all part of an aerobic exercise.
The body movements do not take long.
Finding ways to do them safe and senior friendly is important. Go to Real Age or Web M.D. to get ideas that can work for you.
Nothing boost an old man more than feeling stronger. Strength training is for all of us because we need muscle to remain independent longer and to be able to do the things we need to do around the home.
Learning to use resistant tubes or bands with help you recover from injuries and illnesses. I can tell you first hand they are a big part of me dealing with joint pain. You can turn your deck into a complete gym using tubes or bands.
Fitness to round off the curve is doable,by this is meant to be able to live life more independently, healthier and more active before we go into decline before our death. Muscle growth is essential for healthy bones and exercise slows down the loss of muscle and bones. Keep walking