Can Do

How fit are you now? How fit do you want to be and by when? What do you know you need to do to implement your desired outcome(s)? These are questions that I am really asking myself now, as I recently turned 60 years old.

Maybe some context will help here. In May 2022, I was invited to watch my bestie play women’s basketball at the National Senior Games in Fort Lauderdale, FL. In one word, it was: INSPIRING. She played and dominated in the 55-59 year-old age group, as well as her age group of 60-64. She won the gold medal for team’s women’s basketball and was named the women’s basketball outstanding player. While in Ft. Lauderdale, I completed the “Senior Athlete Fitness Exam” (SAFE). Quickly realized that I was in pretty good shape overall, but I was a bit overweight and I also needed to improve my balance (due to osteoporosis) and my unflexible ankles.

Fast forward 2.5 years later, I’ve lost 12 pounds thru really focusing on reducing sugars in my overall food intake, focusing on high quality sleep of 7 hours with a heart rate that lowers to the low 50’s, eating 400-500 less calories on most days by tracking what I put in my mouth with a food journal, exercising 12-22 minutes more per day (than previously) and with more intensity. completing balance exercises two times daily, and other doing strength training exercises multiple times per week. And yes, for the last two years, I got an annual infusion for my osteoporosis. However, the other items mentioned above give me the greatest hope, especially after recently reading the audible book, “Outlive”, by Peter Attia, MD. He reinforced that exercise is the single greatest “medicine” that you can do.

Recommendations:

Ask yourself how fit are you now? and then how fit do you want to be? Attia referenced the common items that occur in our 60’s, 70’s, 80’s and beyond that most want to do, but lose the ability to do: picking up a grandbaby, getting yourself up off the floor when playing with grandkids, hiking up some steps to the top of a stadium, bringing in the groceries with a bag in each arm, opening a tight jar, tossing your roller bag above your seat, traveling in car or RV or plane, walking to a ball game or musical performance, etc. You get the point: the ability to continue to easily be able to do these things will allow you to be “active and fit”, or “Fit and 60”. If you simply don’t know how fit you are, take a SAFE exam.
Identify the gap(s), and make some slight changes. Attia indicates in his research that exercise has the greatest return on your investment of time, so any type of exercise is better than none. For example, if you are NOT walking, start walking 10-15 minutes/day. If you are not stretching, stretch during TV commercials 3-4 times/week. If you are struggling with your grip, start working on grip exercises with bi-cep curls. If you can’t get up off the floor without using both hands, start working on improving that to get up using just one hand. Anything is better than nothing.

If it can work for me, who’s been an athlete my entire life, then I know it can work for YOU.

Should you need any encouragement or other tips, send me a message. Coach Jen

This is the week in January when New Year’s Resolutions stop, stall, or become unrealistic for most people. Back on January 1, just 21 days ago, these were invigorating ideas to attack with energy in 2019. Things have changed. So what is getting in the way of these resolutions? Why are they losing steam? Now what do you need to do?

In our coaching work, we find that New Year’s Resolutions lose steam due to a variety of reasons. We also find that the art of delegation and accountability is tied to how you ask questions and give clarity around when, who, what, and why.

WHEN. When do you want to accomplish your goal? It’s a simple question, but the most critical one that is typically not understood. Many goals are set, and are missing a date. Thus, the goal keeps getting pushed out or not achieved, because a date was never set. That’s why it’s a great tactic to state, “In the Next 100 Days, I will...” When we force ourselves to identify what WE will do in a more defined time period, we tend to be more successful. Just try it and simply ask, “When does this need to be done?”

WHO. Who can help hold you accountable? Having a partner, teammate or coach will help you push through barriers, and sometimes even help you get there more quickly and smoothly. Who can help you with their expertise, and are you asking for it?

WHAT. Goals that are specific and truly have some ummph behind them tend to be achieved than ambiguous or unrealistic goals. For example, if I want to weigh in the 150s this year. I want to get there, and before the end of April. Why? Because I want to feel and look better, while at the lake in the late spring and all summer. Before that though, we head to the Florida beaches right after Easter. So it’s time to get serious and be wise on portions: reduce one meal every day to simply fruit and a small handful of nuts, and also increase my exercise to at least 10,000 steps every single day.

WHY. Plenty of goals are loosely defined, i.e. “lose 10 pounds.” However, when we add some why and purpose behind it, these goals tend to be MUCH more achievable. Let’s take my simple, “weigh in the 150s this year.” WHY is that so important? Because in the summer of 2018, I was diagnosed with osteoporosis at just 53 years old. My doctors gave me a list of things to ensure that I do for the next few decades of my life, and one of the specifics was “weigh in the 150s, carry less weight on your briddle bones, and strength train so that your muscles are strong to carry your body/weight.” DONE. That’s all I needed to hear.

What’s YOUR WHY? Name it. And then state, “In the next 100 days, I will...”

p.s. Many thanks to Dr. Kevin Elko’s message here in Indianapolis last week. He inspired me to write this blog. He asked the crowd to say out loud, “In the next 90 days, I will…” MANY thanks to Dr. Elko for his reminders on what we CAN do. Follow him on twitter @DrKevinElko

Tag: Can Do

Fit and 60

In The Next 100 Days, I Will…