Weekly Fitness Feature - Oh, The Places You'll Go!

My husband has a different fitness philosophy than I do. He couldn't care less about working out in order to look good - he says that's not what it's all about. He's probably right, but I'm (wo)man enough to admit that looking decent in what I'm wearing makes up about 30 50% of my health and fitness goals. His main concern is all about what he's able to actually DO.



He wants to be able to just pick up whenever he wants and go hiking in the mountains, or rafting down a river, or biking down a mountain. All of which we did last week. (Wow, was it really only last week?!) He also likes to mop the floor with the younger guys on the paintball field. I think that probably accounts for a good 75% of his motivation - not looking like the "old man" around the college-age kids out there.

After our big vacation, I'm starting to see his point. Everything that we were able to do and enjoy would have been made more difficult, if not impossible, had we not been exercising regularly. The hiking took some serious stamina and cardiovascular fitness. Even though we weren't exactly sprinting through the woods, the constant pushing onward and upward and the higher elevations were tiring on the lungs and heart. The running I've done was definitely helpful, since my legs were already conditioned for keeping me moving for hours at a time.

The rafting trip required a surprising amount of physical exertion. I was really shocked at how sore my core muscles were after the morning trip down the river, but I guess it makes sense when you think about needing to keep your abdominal and back muscles engaged nearly 100% of the time just to remain upright in the boat. Add in the bending and leaning for the paddle strokes, and you've got yourself an ab workout that would even make Tony Horton (P90X creator and exercise guru) proud. Each paddle was a crunch.

Even when we weren't actively seeking adventure and excitement (Wow, I can't even type that without thinking to myself "Adventure? Excitement? A Jedi craves not these things."), we were constantly on the move. We covered miles every evening, walking through Vail and Lionsgate. Sure, maybe some of those miles were treks to the gelato shop or to the bar, but hey, after days full of activity, we deserved it. All the more reason to indulge in a variety of local beers and handmade sweets - carbohydrates for recovery :)

The whole time, I just thought about how lucky we were that we were able to take a mini vacation at all, but, moreso, how lucky we were that we were actually able to enjoy it in the form of some amazing physical activities. Had we been out of shape, I'm sure the trip wouldn't have been nearly as fantastic.

How else would I have been able to take in such magnificent views?



Well, I guess I could have just rode hopped in the gondola, but that wouldn't have been as rewarding, now, would it?

About Health and Fitness - What's Your Goal?

Disclaimer: I am an expert on nothing. I'm not a health and fitness guru. I don't have a background in exercise science or nutrition or anything health related - I'm a sociologist who enjoys exercising and eating real food. People have asked me about various exercise programs and other health-related topics, and I like to hear myself talk, so this is just me, speaking from my own experiences.



Deciding to live a healthy lifestyle isn't just about waking up one morning and saying "Ok! Today is the day that I'm going to start being healthy!" Sure, there's a certain component of self-awareness that's necessary for the journey to even begin, but you're not going to get very far unless you set some (manageable) goals for yourself. Changing aspects of your lifestyle is a very hard thing to do. People are habitual creatures - we become stuck in our ways and like our routines. Human nature, itself, creates an obstacle to making significant changes in our lives. This is why so many well-intentioned New Year's diet and exercise programs fail miserably. In fact, a study conducted by the University of Minnesota showed that about 80 percent of people who make New Year's resolutions will fall off the wagon by Valentine’s Day. I'm sure we've all been there before.

So, rather than just making a vague declaration that your new mantra will be "Health and Wellness," think about what you really want to accomplish. Setting up a few very specific goals and coming up with a plan to reach those goals might make it more likely that you will be successful. There's plenty of evidence to back that up in the social psychology literature (Locke's "Theory of Goal Setting and Task Performance" is one of the big ones - guess that psychology class I took on motivation didn't go to waste, after all).

Much of the research of Locke and his peeps has been taken over to the business world, but that doesn't mean that it's irrelevant for personal goals, as well. In their discussions, they lay out five characteristics of effective goal setting - Clarity, Challenge, Commitment, Feedback, and Task Complexity.

Clarity - your goals should be clearly defined. Rather than saying "I want to be healthy!" or "I want to lose weight!" say, "I want to lower my cholesterol to under 200" or "I want to be able to run for a mile without stopping" or "I want to lose 25 pounds by July 1."



Challenge - your goals should be reasonably obtainable, but still somewhat challenging. This sets you up for a bigger sense of accomplishment when you reach those goals and will also help to build confidence. For example, when I decided that I wanted to run a marathon, I broke it up into smaller goals along the way. My first goal was to reach 10 miles, then to run 1/2 marathon, then 15 miles, then 20, and then the whole distance. Each goal required me to put forth a good deal of effort, but wasn't so huge that they were insurmountable. I felt like a superstar every time I passed a goal distance.

Commitment - you need to make a commitment to your goals. You need to be in it with all of your heart and soul, ready and willing to make changes to meet your objectives, and ready to follow through.

Feedback - it's important to know how you're progressing toward your goal. If your goal is weight loss, weekly weigh-ins might help to keep you on tract. If your goal is fitness, monthly fit tests or challenges will help you to know how much strength or cardio endurance you've gained. Can you run a mile faster this month than you did last month? Can you do more push-ups this week than you did last week?

Task Complexity - I'll admit that when I studied these concepts in undergrad, I had a hard time telling this one apart from the "Challenge" criteria. I still do, but we'll give it a shot, anyway. You need to set a realistic timeline for meeting your goals, and make sure that you have the resources available to help you get there. This is where the good old cliche of "it's a marathon, not a sprint" comes into play. Make sure you're giving yourself enough time - it's unrealistic (and unhealthy, in most cases) to expect to drop 25 pounds in a month. You don't want to end up overwhelmed and discouraged, so take things as slowly as you need to.


So there you have it - Locke's framework for setting healthy goals. Of course, someone came along later with a fancy goal-setting acronym (SMART), but I prefer the social psychologists :)

What are you hoping to accomplish?

Weekly Fitness Feature - Why Bother?

So in case you haven't noticed, exercise and healthy eating are things that are near and dear to my heart. This isn't because I'm some nutty whacky fitness freak who wants to bench press 1,000 pounds and run three minute miles, although I'm sure that's how it might seem sometimes with my data collection and tracking. It's not because I want to fit into a pair of super cute size 0 pants, although I do enjoy being able to wear the normal-sized clothes hanging in my closet. And sure, when I step back and take an honest look, part of my motivation for exercising and being healthy is because I like the way I look. Who wouldn't feel that way?

But at the root of the issue? THIS is what it's all about.



For me, it's more about health - it's about growing up in a family where everyone struggled with weight issues and heart disease. My mom lost her dad to a heart attack when she was a teenager. I almost lost my own dad when he had a near-fatal heart attack in 2005. My dad's dad had multiple heart attacks over the years before he passed in 2008. In a society where obesity levels are through the roof, heart disease is killing a million people EVERY YEAR, and preschoolers are being diagnosed with diabetes, I want to do the best that I can for myself, my husband, and my own child. Not only do I want to be healthy for them, so that we can live a long life together and I can watch him grow up and meet future grandchildren, but I want to provide him with a good example - I want him to grow up knowing that fruits and veggies are an important part of life, that ice cream and cookies are good, too, but that they're only "sometimes foods," and that exercise is good for the body and for the soul.

I'm still not interested in a fitness blog, because there are more qualified people who can do that kind of thing, but I'm going to try to dedicate one post per week to a related issue. I don't know that I'm the best person to be giving advice - I often have trouble with a broken motivator, and there are many days when my give-a-damn isn't working, either. Plus, I'm willing to overshare, which leads to some brutally honest and maybe TMI posts, like what happens when you don't do your kegels after childbirth and then try to do plyometric training.

Even so, I do have some ideas and thoughts to share with you, so look for weekly posts on some kind of healthy living topic starting next week.